Triathlon Training Log – Week 35 (July 25)

It’s the calm before the sportz storm.

2016-family-selfie-central-park

Family selfie in Central Park

The Rio Olympic Games begin on Friday. #Hammerfest2016/#Sweatfest2016 takes place in two weeks. Suffice to say, these upcoming three weeks will be crazy. Does anyone have a fast-forward button I can push?

General training notes: as I mentioned last week, this training segment revolved around locking in to race paces. The quality, intense workouts were frontloaded to the beginning of the week, and after Thursday, we eased off the gas and focused on volume. We’ll ramp back up tomorrow (Monday) and log some solid efforts through Wednesday, and then that’s it. Taper time—and I’m definitely ready for it. Between triathlon and life, I am carrying a fair amount of stress. The mental aspect won’t necessarily improve during the taper—I am highly susceptible to #tapercrazies after all—especially since we’ll be working around the clock with Olympic coverage at work.

Monday – a.m. CompuTrainer ride at Tailwind Endurance

Locking in to race watts: 2×20 minutes at 95 percent with five minutes of easy riding between each. For the first interval, I went with my natural cadence (93-95 RPMs); for the second, I overgeared a bit and grinded it out at 83-85 RPMs.

Tuesday – a.m. run in Central Park

Race-paced run fun: 8x800s with two minutes of easy running between each. Even though there was some humidity, I was able to lock in the pace and execute—and I tried not to run like a basketball player. I saw two friends in the park, too. Or rather, they saw me. I was so focused on my not-running-like-a-basketball-player cues that I didn’t see them, and they were the ones to say hi to me first. Usually it’s the other way around.

Wednesday – a.m. brick/ “Groundhog” workout (CompuTrainer ride at Tailwind Endurance and run on the treadmill)

To get used to the transition from biking to running, Earl programmed my first “groundhog” workout of the season. If you remember, I completed this workout last year a few times before Nationals, and it really helps dial in target outputs and build confidence to execute when you’re comfortably uncomfortable. This workout included three rounds of 10 minutes on the bike at 95 percent and 8 minutes on the treadmill at my target race pace. On the bike, I experimented with my cadence (95 RPM on the first round, 83-85 RPMs on the second, and 90-92 RPMs on the third) and confirmed 90-93 RPMs will be my racing sweet spot. This was a tough workout, and there were some dark points I had to work through—especially during the second round—but I was able to execute and finish strong.

Thursday – a.m. run in Central Park; p.m. swim with Bearcat masters

Race-paced 800s take two—gone horribly wrong, unfortunately. By the third repeat, I realized race pace was not happening given the humidity, so instead, I focused on my form. After work, I swam an IM practice with the Bearcats.

Friday – off

Saturday – a.m. bike-swim-bike

I was totally a high maintenance triathlete. During the 20-mile ride out to the Palisades Swim Club, I lost a contact lens (remember how this happened at Nationals last year?) so I effectively had one eye for about 10 miles. Things continued to spiral downward: I flatted. Thankfully, I made it to the pool and had some help fixing it. The swim workout was tough, too. I felt great in the water, but there are some fundamental issues with my stroke we’re trying to improve. And on the 20 miles back to the city, a group of us almost got hit by a fire truck. All in all, it was just another day in the life of an NYC triathlete.

Sunday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park)

This long endurance brick was supposed to begin with an outdoor ride, but morning showers prompted me to push it indoors. After two hours riding the Ironman Mont-Tremblant course, I hit Central Park for an easy 30-minute run. Executing well across the disciplines was exactly the confidence boost I needed after yesterday’s disastrous outing.

How did your workouts go this week?

2 responses to “Triathlon Training Log – Week 35 (July 25)

  1. Oh boy that 2×20 min sounds intense. And all that race pace work last week, you are SO ready for Hammerfest2016!

  2. That workout sounds so intense. I’m happy for you and glad the week went well.

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