Triathlon Training Log – Off-Season, Week 1 (Sept. 5)

Just as quickly as my seven-day period of inactivity began, Sloth Week ended. It was a smashing success, giving both my body and mind a break from triathlon.

2016-sunset-caz-lake

Summer sunsets in the 315

But all good things eventually conclude, and this week, I reintroduced exercise to my routine. Since my coach and I are meeting this upcoming week—to review 2016 and plan my off-season—I was left to my own devices. However, I know we’ll focus on swimming and running from now through December, so I made an effort to devote time to those disciplines and set a precedent for the next few months.

Monday – off

I went home for Labor Day Weekend and spent Monday traveling back to NYC (and reading “Boys in the Boat.” It’s so good.)

Tuesday – a.m. run; p.m. swim with Bearcat masters

Easy shake-out run in the morning (3.6 miles), plus my first Bearcat swim practice of the fall season. I’m already doing much better than last year as far as swimming goes because I didn’t avoid the pool for three months. Success!

Wednesday – p.m. EngineRm workout

Fueled by the Olympics, my new obsession is rowing: a total-body workout that actually favors taller humans? Sign me up!

2016-september-enginerm

The phrase Engine Room refers to the middle seats in an eight-oared boat (3, 4, 5, and 6) that are typically occupied by the most powerful rowers.

Earl and I talked briefing about rowing before Nationals, and he recommended EngineRm, an indoor erg facility that caters to athletes. I took a 101 class after work and then joined an hour-long endurance workout. I am totally hooked.

Thursday – p.m. swim with Bearcat masters

Again, it’s all about doing better than last off-season: not only was this workout my second time swimming this week, but I also did the entire IM practice as prescribed. Things got a little dicey when it was time to do the butterfly, but we’ll get there. It was a shorter practice in terms of time and distance (one hour and 2,200m), but that’s fine considering it’s the start of the fall season.

Friday – p.m. run

Easy four-mile run-commute home

Saturday – a.m. run-row “brick”

I ran the scenic route through Central Park to EngineRm as an abbreviated warm-up (1.6 miles) before class. I loved the workout we did because it was structured similarly to a VO2 max set on the bike: we did five intervals of 1:15 “on” and 45 seconds active recovery, and we increased the intensity/stroke rate each time (think building the effort). Then we repeated the set again with the goal of improving our numbers. In case it isn’t clear, I am really digging rowing. The actual motions and technique remind me of swimming, and so far, the workouts we’ve done are similar to what I do on the bike.

Sunday – p.m. attempted run-swim-run brick (run to the pool, swim with Bearcat masters, run home)

In addition to rowing, I am currently obsessed with run commuting. Since it takes about 45-50 minutes to get to my pool via public transportation, I figured it would be worth a shot to see if I could get there more quickly by running—and it was a success. I’m sure I can make my route more efficient with additional trial and error, but it took about 30 minutes today. (With run commuting, especially in a city, it’s important to manage expectations: between the pedestrians and traffic lights, you aren’t going to be setting any PRs, but it’s a great way to get in a few extra easy miles.) The pool was closed today, though, due to an emergency, so no swimming, unfortunately. But I ran back home and logged close to seven miles.

How do your workouts change when you aren’t training for a specific event?

2 responses to “Triathlon Training Log – Off-Season, Week 1 (Sept. 5)

  1. That sounds like you are doing well honestly. I just stay focused with smaller events…I might not be training for anything in particular but I like mini races to keep me moving.

  2. Pingback: 2016 In Review and What Comes Next - Fitness and Frozen Grapes

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