Category Archives: Workouts

(Almost) All of The Updates

Sometimes the words come easily, flowing from my fingertips to the keyboard with little thought. This is my favorite part about writing; when the thoughts, sentences, and ideas come together effortlessly.

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Obligatory sunset picture because I actually do things after work now. #realgirl

Sometimes the words need coaxing, wanting to come forward and make themselves known, but feeling inhibited. The intention exists, but the execution idles; it needs a spark, a prompt, or a reason to make the words come out.

Can you guess which scenario has been the case for the past month? Yikes, has it really been that long?

Since the end of triathlon season, I’ve embraced “real life,” and it’s completely taken over. There’s so much to share, but I’ve had a hard time articulating everything—and keeping track of it all too. So I’m going with a good ole fashioned list. Type-A personality for the win!

Biking and running have been going very, very well. I hope I don’t jinx myself with that statement. Up until a week ago, the only Full Throttle workouts I attended were the Central Park rides, but thanks to accidents, tickets, and general animosity among runners, pedestrians, and cyclists, I’ve decided to avoid the park until further notice. There’s no reason to put myself in those risky situations, especially since I don’t have any upcoming tris.

No Central Park hammer sessions means plenty of quality time with my people at Tailwind Endurance—and I’m totally psyched. My bike improved tremendously in 2014, and I’m excited to build on the progress.

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Finally got my roadie re-fit so legit cyclists don’t make fun of me anymore: raised and moved back the seat; dropped handlebars; cut head tub; installed longer steam. Thanks, Bikeriders NYC!

From now until November, I’ll do one-two CompuTrainer rides per week for “fun.” What? You mean doing VO2 intervals, generating all the watts, and telling your legs to shut up isn’t fun?

Come December, I’ll do another functional threshold power (FTP) test and structure workouts around those values. The Tailwind coaches think raising my FTP by 30-50 watts is doable, but it will take work, obviously. On the bright side, everyone seems to be in agreement that I’m just scratching the surface of my cycling potential.

My run finally seems to be clicking too. Coach Pat has done a great job of structuring my run training and striking a balance between the biking and running. (Still not swimming. Still not caring. #sorryimnotsorry) Honestly, I can’t believe how well my body has responded to the increased frequency and mileage (I’m up to 25 miles per week, which is a lot for me), and I’m also learning a lot about the sport in the process. Dynamic stretches, strides, driving from the elbows, oh my!

I guess this would be a good time to share my next “race.” After talking with Coach Pat, we decided I could run the Philadelphia Half-Marathon as a long—potentially tempo—training run. As a short-course triathlete, I don’t need to be training for and racing 13.1 miles, but I do need to be able to run long as an aerobic workout. And I’m also a runner now.

So why Philly? First, I haven’t been there in forever—we’re talking elementary school Girl Scout days. I remember thinking it was a cool city and would be a great place to live; in fact, it made an impression on me long before NYC. Second, some coworkers plan to do the half and full (if they ever pull the trigger and sign up—c’mon, guys!), so it would be fun to road trip and race together. Three, the timing is perfect. Right now, my long run is 10 miles, so barring a catastrophe, I should be able to run 13 miles by Nov. 23.

I’ve started volunteering with Back on My Feet (BoMF). At JackRabbit, I manage our relationships with clubs, teams, and charities, and when I first met the BoMF representatives last spring, they made a huge impression on me. I immediately wanted to be their BFF, and they spoke about BoMF so passionately; their energy was contagious, and I decided once my triathlon season ended, I wanted to get involved.

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#BoMFlove #allthehugs

A little bit about BoMF: It’s a national nonprofit organization that uses running to help those experiencing homelessness change the way they see themselves; ideally, this helps them make real change in their lives that results in employment and independent living.

The NYC chapter has four teams that run Monday, Wednesday, and Friday mornings, and I’ve committed to one run per week so far. Even though I’m still getting my feet wet, I absolutely love it. The folks I run with—fellow volunteers and residential members (those experiencing homelessness)—are awesome, and it’s inspiring to see and hear how you can make a positive, tangible impact on an individual level. I’m so grateful to be part of BoMF.

This is pretty long, so I’ll wrap it up here.  Maybe there will be another post sometime soon?

What’s new in your life?

Training Log – Week of Sept. 22 (Week 37)

Hello! Just popping in with an all-too-familiar workout recap. Believe it or not, I drafted a post (shocking, I know) so there may be some real world updates to share later this week.

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But let’s stick to talking about miles and watts for now, OK?

General training notes: Overall, this ended up being a solid, solid training week. Coach Pat’s running program continues to work, and I made my triumphant (read: painful) return to Tailwind Endurance. It’s time to lay the groundwork for 2015!

Monday – a.m. run

What is going on with the weather? Twenty-four hours ago, I ran through a wall of humidity. This morning, though, it was chilly. No complains, though. Four easy miles, done and done.

Tuesday – a.m. run and strength train

Six awesome and easy miles on the West Side Highway, plus some upper-body strength training and corework.

Wednesday – a.m. CompuTrainer class at Tailwind Endurance

It was good (and painful) to see my people at Tailwind after a multi-month hiatus. Even though it’s been fun riding in Central Park with my team, these morning outings aren’t safe anymore. There have been a few bad accidents, there have been way too many tickets issued to cyclists, and since I don’t have an upcoming race, I can’t justify the risks. So it’s back to the pain cave! Lots of threshold and VO2 max intervals and lots of pain.

Thursday – a.m. run

Fall running is the best—and it’s even better in the rain. Crazy you may say, but here’s the thing: precipitation means fewer runners, so I basically had the West Side Highway and Central Park to myself for 9.5 miles. Rain, neon tanks, and Maroon 5 tunes for the win!

Friday – a.m. CompuTrainer class at Tailwind Endurance

Note to self: do not attempt a threshold CompuTrainer workout the day after a long run. The first five or six intervals felt OK, but my legs eventually gave out and couldn’t generate the watts.

Saturday – off

Sunday – a.m. run

Summer doesn’t want to leave so soon. This steady, 40-minute run packed the humidity. Why do my tougher workouts always seem to take place on the warmer days?

The hunt for October is on—time to keep bringing it!

What’s your favorite part about autumn workouts?

Training Log – Week of Sept. 15 (Week 36)

Hi, hi—I’m Carrie, the girl who used to blog here on a regular basis.

rye-beach

Now I work all the time and run all the (pain- and injury-free) miles and go to the suburbs to watch little kiddos do triathlons.

General training notes: Fall has arrived—and thank GAWD. Even though we had a mild summer, I’m more than ready for cooler temperatures (read: no humidity). I’m definitely a cold-weather athlete, so I’m excited to continue my training with Coach Pat and build some mileage momentum going into … October. Wowza!

Monday – a.m. run and strength train

My signature Nike tanks won’t cut it anymore—I was cold! It took a while for me to warm up, but the four easy miles went by quickly, and I did some upper-body strength training and corework.

Tuesday – a.m. run

Five easy miles in the rain—and no complaints. Sure, wearing a visor would’ve been preferable, but I had the entire West Side Highway to myself.

Wednesday – a.m. bike

Even though I’ve reduced my biking mileage and frequency, I don’t think I’ve ever felt this good in the saddle. My teammates and I logged about 28 miles and shut down the workout before 7 a.m. There have been more accidents in Central Park recently (both cyclist-on-cyclist and cyclist-and-pedestrian crashes) so I wanted to get out of there ASAP.

Thursday – a.m. run

I didn’t have a great long run last week, so I wasn’t sure what to expect this time around—but I felt good. Really good. I forced myself to start out conservatively, and when I hit mile seven, my second wind kicked it; I really wanted to crank it, but it wouldn’t have been a smart move. I stopped at nine miles exactly, chugged a large iced coffee, and got myself to work on time. (Oh, and I foam rolled too.)

Friday – a.m. bike

So … I got promoted to the top group for the ride. Granted, there were only 10 people there, but my coach had me ride with him and another super-speedy teammate. After our warm-up loop, the premise was simple: “Carrie, don’t get dropped.” Aye, aye! Between losing a contact lens and constantly telling my legs to shut up, I had an eventful ride, but managed to hang on. Sweet!

Saturday – off

Road tripped to the ‘burbs to work the Westchester Triathlon Expo

Sunday – a.m. run

Woof. It was only a matter of time before a stinky run worked its way into the mix, but wow, this one was pretty horrible. My legs weren’t totally fresh from being on my feet all day Saturday, and I waited too long to run—and it was humid. The plan called for 40 minutes steady, which I did not execute well. In typical fashion, I started out too fast, hung on for three miles, and then slowed significantly for the second half of the run. Train and learn, right?

What are you looking forward to about the fall?

I Mean …

Oomph. This has been the longest, strangest week. And it’s only Wednesday. Everything has seemed off—both at practice and at work. Are the tides changing?

Happy National Running Day!

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Just being a model (again) and hamming it up at work.

If using a crockpot during the summer is wrong, then I don’t want to be right.

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Chicken has returned to the rotation thanks to this recipe. I made some swaps—chicken breasts instead of thighs, one can of black beans and one cup of quinoa instead of two cups of black beans, all the sweet potatoes, etc.—and I highly recommend this meal if you like Mexican/Latin flavors. So good.

Speaking of food, almond butter and jelly has been my, erm, jam. Before every bike workout, I toast a waffle and layer on this combo. I’m a little kid at heart.

… and I’m a little kid who can’t count. During swim workouts, I can keep track of laps up to 200 yards, but then all is lost. If the actual swimmers have any tips, then I’m all ears. #wannabeswimmer

Somehow, I end up in charge during workouts. Even though I got bumped up a cycling group, I’m definitely on the brink—meaning I’m the slowest and hanging on for dear life—but everyone turns to me: “Carrie, what’s the workout? Carrie, when do we attack? Carrie, should we be sitting or standing for these climbs?” It’s amusing because (1) I’m the youngest, and (2) I’m the least experienced. Yes, this happens during swim and run too, but who would’ve thought I’d be captaining my bike group? Certainly not me.

All I want is a maxi dress that actually touches the floor. I went shopping on Thursday and tried on all the clothes, but could not find one acceptable dress. You’re to blame, swimming shoulders and cycling legs.

I don’t blog about work a ton, but it’s going well. However, in recent weeks, I’ve been struggling to maintain a work/life balance. My schedule is unique (I’m off Thursdays and Sundays), which makes it tough to leave work at work, especially during the week. When I was the editor of my college’s newspaper, I trouble pressing “stop”—signing off email, taking a break from editing articles, and leaving the computer suite even though the InDesign layout wasn’t complete. I’m hardwired to work hard—if you’re going to do it, then really do it and give it 150 percent—and this is a blessing and a curse. I need to figure out how to “power down,” and I hope changing my work schedule will help.

How do you “unplug” after work?

Trial By Fire—I Finished!

Yesterday morning, I completed one of Full Throttle Endurance’s most brutal, yet fun-in-a-masochistic way endurance workouts:  the infamous Trial By Fire.

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Straight up cheesin’ afterward.

If you’ve been reading a while, then you may remember when I got “called up” last year to put my training to the test in this swim, run, repeat suffer fest.  If not, then here’s the workout:

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Total distances:  1,500 yards and five miles

Yep, you read it right.  Swim 100 yards in the pool, jump out, take a brief detour outside, enter the indoor track from the ground-floor, run 400m, head back to the pool, dive in, swim 200 yards, etc.

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The yellow cap is me!

And you may remember, a mere 100 yards stood in the way of finishing the session as prescribed last year, so this time around, I went in with one goal:  Finish the entire thing.

Prior to the race, my coach outlined my run splits I should hit and hold (1:45-1:52/400m), and as per usual, it seemed like an aggressive range.  He also said which females I should try to maintain contact with and which ones I needed to let go.  But he did not mention I would be racing alongside our elite women.  Which is probably a good thing.  It totally would’ve psyched me out.

Anyway, the workout progressed like a real race:  setting up transition on deck with sneakers, warming up on the track and in the pool, etc.  There wasn’t a lot of time to be nervous.  And I wouldn’t even call it nervousness.  Maybe anxiousness.  Or simply knowing the next hour would be brutal.

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#WannabeSwimmer

So the first sections of the workout progressed seamlessly: 100 yards, 400m barefoot (putting on shoes would cut into transition time and by extension total time, a lesson I learned last year), 200 yards, 800m barefoot.  I felt good, I was hitting my paces, and surprisingly I was keeping the top girls in my sights.  But I knew it wouldn’t last.  It was the calm before the storm.

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Forget shoes—get me outta here!

During the 300 yard set, I inadvertently swam an extra 50 yards, which caused me to move from the middle to the back of the pack.  And during the following run section, I fell off the pace; 1:50, 1:53, 2:00, 2:03.  I couldn’t wait to get back in the water and recover.  The 400 yards went fine, but I couldn’t rally on the next 1.5 miles; my splits were stuck in the 2:0X range, and mentally, I was in a bad place.  I did my best to break the six laps into, well, six laps and focus on chipping away one at a time.  Looking back, I’m obviously upset with the decrease in pace, but it’s the mental slip that makes me feel the most unsettled.  This is exactly the battle I’ll face during a race, and I can’t become complacent.

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Plus, while swimming the last 500 yards, all I could think about was the daunting seven laps around the track.  I knew I would get through it, but I didn’t know how or how fast it would get done.

By some stroke of good luck, I exited the pool for the final time with one of the elite woman.  We gasped for air chatted as we slid on our sneakers, and she proposed hitting a 1:50-1:55 pace.  In all honesty, I expected to fall behind, but said I’d stick with her as long as I could.  And by some miracle, I did and got it done.

So my finishing time for the workout from hell?  A semi-respectable 1:08.  Yes, faster (and technically longer because I actually covered the entire distance) than last year’s race, but it left me feeling unsettled.  The lead women finished in 1:03-1:05, and I know the bulk of that time was lost during the 1.5-mile section.  And I know I’m not quite “there” yet—in terms of experience and development—but I want to be.  My coach said I’m on the brink right now, and I just need to trust the process, remember that I’m only 24 years old, put my head down, and keep working hard.

What’s the most intense workout you’ve completed recently?

Write It Down, Do It Up – Week of December 29

Is it really Sunday already?!  Woah, this weekend flew by!  Nothing too big happened here:  worked Saturday, hung out and ran errands today.  Oh, and season four of Downton Abbey finally premiers tonight!

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[source]

But, I won’t be able to watch it because of my 4:30 a.m. alarm.  That’s right—my last week of freedom comes to a close today and structured training starts tomorrow.  Even though I made a workout schedule for this past week, I basically just did what I wanted; after all, for the next nine months I won’t be able to pull that card.  So here’s what went down this week:

Sunday – a.m. 35-minute indoor trainer ride … ON MY SLICE

Monday – a.m. 45-minute indoor trainer ride

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Wednesday – a.m. run

Thursday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim

Friday – a.m. 60-minute indoor trainer ride

Saturday – off

As you can see, biking still seems to be the favorite.  The first ride on Sunday was tough, but as the week progressed—and as I spent time in the saddle—riding in aero became more “normal.”  Holding the position for 30 minutes hasn’t happened yet, but I did hit the 10-minute mark on Friday, which was exciting.  It is a little frustrating things aren’t clicking as quickly as I would like, but (a) that’s what makes the offseason great, and (b) I remind myself that all triathletes go through the same thing.

And so we arrive to the end of the offseason.  My team’s official start date got switched around a couple times, but the “first day of school” occurs tomorrow.  Fortunately or unfortunately, my coach postponed our time trials (both swimming and running) until next week; he wants us to shake off the holiday rust and get used to working out again.

On a related note, I’ve decided to change my “Write It Down, Do It Up” posts and replace them with something along the lines of “Training Log.”  This title seems more accurate and appropriate.

Even though it should go without saying, all of my Monday-Friday sessions will be logged with Full Throttle Endurance.  And with that, let the 2014 triathlon season begin!

Monday – a.m. swim and run

Tuesday – a.m. bike (on spin bikes) and strength train

Wednesday – a.m. run and swim

Thursday – a.m. swim and run; p.m. CompuTrainer ride at Tailwind Endurance (if I can move)

Friday – a.m. bike and strength train

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

In terms of fitness and healthy living, what are you looking forward to the most about 2014?

Real Talk: Training Edition

Hi, everyone—happy 2014!  For some folks, the new year signifies a time to make resolutions, set goals, and take advantage of a fresh start; and I’m sure you’ll see plenty of these posts around the blogosphere during the next few weeks.  For others—like yours truly—2014 means structured training begins.

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[source]

As usual, I’m keeping it real.

I have mixed feelings about the start of training on Monday morning.  Mainly, I cannot wait to start completing structured workouts with everyone again; I miss seeing my coaches and teammates everyday!  Oh, and two words:  South Beach.  It seems like my last race occurred forever ago, and even though I’m nowhere near race fitness, I’m already excited for this event.  On the other hand, though, I found my groove in terms of the NYC social scene, and not going to lie, I’ll be sad to give up my party warlord MO for a bit.

In related news, I’m anxious to see how my body responds to six consecutive days of training. (The team will train Monday-Friday, and I plan to hit the CompuTrainer on Sunday.) This wasn’t a problem during high school basketball …

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Sorry, had to do it.  I posted this on Instagram for throwback Thursday.

… but toward the end of my collegiate seasons, my body felt like it break down and snap in two.  Thankfully, it held up well when I moved to the five-day program during the final month of training, but those workouts weren’t typical:  We completed one workout each morning instead of two (and removed bricks all together) because it was the end of the season.  So I guess we’ll see what happens.

Here’s what my training will look like from Monday until early February: swim and run on Mondays; bike (on spin bikes) and strength train on Tuesdays; run and swim on Wednesdays; swim and run on Thursdays; bike (on spin bikes) and strength train on Fridays.  Since I’ve been all about the cycling lately, I’d love to replace one of the swims with another ride, but I’m not in charge yet.  Also, I’m not sure what will happen to my weekly threshold Tuesday CompuTrainer rides at Tailwind Endurance.  Obviously, I want to keep going, but it would look questionable if I always “slept in” during the team’s Tuesday morning workouts.  Again, we’ll see what happens.

Last week, my Slice appeared in a dream:  I was riding along (and being all legit in aero), when I slowly tipped over and hit the pavement.  But it didn’t hurt.  In fact, the ground acted like an inflatable bounce house and sprung me back to an upright position.  To me, means either (a) it’s pretty rare to wipe out on a tri bike, or (b) even if I do fall, I’ve ate it before and know what to expect, so the fear of the unknown isn’t a factor.

Speaking of my Slice, the first few rides have been tough, but I’m adapting.  During workouts, I spend time in the aerobars and on the bullhorns; usually, I stay in aero for a few minutes and take a one-minute break.  Shifting is slowly starting to make sense, and I definitely feel more powerful and efficient in this position.  I do need to get an in-depth fit done, though.

Seeing as how I haven’t mentioned running yet … it’s going OK, but my team’s two-mile time trial (TT) on the first day of school practice will be a reality check.  I made a decision this offseason to focus on the bike and put the run on the backburner, so I have no idea how this will translate to a TT.  I’m not expecting big things obviously, but it would be awesome if I could beat my time from last year.  It’s all about progress, so if I start off this season at a better running spot then 2013, then that would be awesome.

… and on that note, I’m hopping onto my indoor trainer, aka not running.  Happy Friday, friends!

What fitness and healthy living goals do you have for 2014?

Write It Down, Do It Up – Week of December 29

Hiya, friends—and happy final few days of 2013!

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Zelda was upset she didn’t get a mention in the Christmas discussion, and she hopes you enjoyed the holidays.

Seriously, where did this year go? Have you made plans for New Year’s Eve yet? Things over here are up in the air, but my coworkers and I plan to do a resolution run together on New Year’s Day. (Hey, we’re runners who work at a running store; what do you want?) Here’s a look at the final full week of 2013 in workouts:

Sunday – off

My parents and I hit the road early and beat the traffic home to Upstate New York.

Monday – a.m. 45-minute run

Strange things happened on this run: it was 40 degrees Fahrenheit. In Central New York. In December. And there was some precipitation. It was rain. In other inexplicable news, I found myself at my high school track and did some 400m repeats and promptly wanted to die.

Tuesday – a.m. 30-minute run and 50-minute swim

There was some serious #rage when I arrived at my local pool only to discover the lifeguard had called in sick. Making the most of the situation, I drove home and headed out for a short 30-minute run—and then bummed around until the next lap swim time frame. Luckily, a lifeguard showed up, so I spent about 50 minutes in the water. (I also saw one of my old basketball coaches in the fitness center. Gotta love being home for the holidays, right?)

Wednesday – off

Christmas Day nap won over a Christmas Day run. (I blame the Christmas Day breakfast mimosas.)

Thursday – off

Another travel day back to NYC.

Friday – a.m. impromptu brick—30-minute indoor bike trainer ride and 20-minute run; strength training

I know, right? My first official bike-run brick since September—and it went pretty OK. First came some easy spinning on the trainer, and instead of immediately hitting the weights, a novel idea crept into my head: Hey, why not run a little bit first? I braced myself for the inevitable pain train, but it didn’t really arrive. That’s a surprise—let’s push it! During the 20 minutes on the ‘mill, I progressively worked my way down to what will hopefully be my default “off-the-bike” pace in 2014. Yes, I know spinning (as opposed to hammering) made it easier to hit this pace, but you can’t have a good run without having a good bike—and this was the strongest I’ve felt during a brick in a long time. Perhaps I’m getting more efficient on the bike. One can only hope, right?

Saturday – a.m. easy 20-minute run

The endorphin rush after Friday’s brick made me feel invincible—and brave enough to attempt the previously impossible: changing my tires. One hour (and zero swear words) later, I successful removed my trainer tire from my road bike, installed its normal tire, removed my normal tri bike tire, and put on the trainer tire. This means in theory I should be a-OK if I flat during a race (minus the 15-minute “rest period” if you will).

Anyway, I planned to make my maiden indoor voyage on my Slice Saturday morning, but I woke up to a flat tire. And after 30 minutes of struggling to remove the tube (and breaking a tire lever in the process), I threw in the towel and went running instead. Don’t worry—a trip to the bike shop happened after work, and the problem was solved.

So … here we go:  The last week of freedom the offseason.  Let’s Write It Down, Do It Up!

Sunday – a.m. indoor bike trainer ride … ON MY SLICE

Monday – a.m. swim; p.m. indoor bike trainer spin-out and maybe upper-body strength training

Tuesday – a.m. CompuTrainer class

Wednesday – Resolution Run with my coworkers

Thursday – a.m. swim; p.m. run and strength train

Friday – a.m. run and strength train

Saturday – a.m. indoor bike trainer ride

Will you complete a resolution run for the new year?

Write It Down, Do It Up – Week of December 22

Greetings, friends!  As usual, I planned to post this recap yesterday, but my parents and I road tripped home from New York City.  They arrived on Friday with a special delivery:

cannondale-slice-home-bedroom

Hello, Slice!  I hoped to ride it Sunday morning, but I didn’t think it would be smart to make my maiden voyage in the rain.

In semi-related news, my workouts this week went OK.  For whatever reason, I couldn’t make two-a-days happen.  After all, I sign my life away in two weeks, so I might as well rest as much as I can, right?

Sunday – p.m. 50-minute bike trainer ride (on my road bike) during the Syracuse game

I’ve received a few questions about what I do while on the trainer.  No matter what, I always start with a 10-minute warm-up (in my small ring) and end with a 5-10-minute cool-down.  For the next 10-15 minutes or so, I do shorter intervals:  two minutes solid, one minute easy; three minutes solid, one minute easy, etc.  My “main set” is simple:  find a gearing that’s hard, hold it/make it hurt for 10-15 minutes, then take 3-5 minutes to recover, and repeat.  As you can see, it’s rare for a workout to last longer than an hour, and I would rather get in saddle, push it, and cool down instead of pedaling for hours on end.  Not that there’s anything wrong with longer rides, but these shorter workouts make more sense given my projected race schedule.

Monday – a.m. 50-minute run and upper-body strength training

Running consistently has been a challenge, so I made an effort this week to hit the pavement frequently.  I kept this run easy in preparation for Tuesday’s CompuTrainer ride and only did upper-body lifting to save my legs.  It was a wise choice.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

This week’s threshold Tuesday contained a power test.  First, we warmed up for 10 minutes and did some high cadence drills before we completed a five-minute wattage test.  Our instructor said we should attack this test strategically and be “in the red” the whole time.  I broke up the five-minute effort into two, two-and-a-half minute sections.  I took the first section out too aggressively, so I didn’t increase my gear until minute three, and then I had to dig deep and hang on.  My average output clocked in at 270 watts.  We spun out for 10 minutes and then tackled a 20-minute time trial.  Like before, I broke it into four, five-minute portions.  This time, my first two sections were on the conservative side, but I was able to hammer for the final 10 minutes and post an average output of 230 watts.  Cyclists and more experience triathletes, how do these numbers look?  One thing to take into consideration, our instructor said, included our lifestyle choices for the past few weeks—i.e. if we’ve been going to holiday parties, eating and drinking differently, not getting enough sleep, etc.  Guilty, guilty, guilty.  On the bright side, I now have wattage ballparks for these workouts, and there’s nowhere to go except up.

Wednesday – a.m. 40-minute swim

Do not go more than one week without swimming.  Just don’t do it.  Yes, I should know better, but biking has sounded so much more appealing.  I faced the music and dealt with extremely sloppy warm-up laps and flip turns.

Thursday – a.m. 50-minute indoor bike trainer ride

This ride looked similar to Sunday’s one.

Friday – a.m. 40-minute run and strength train

Saturday – a.m. 30-minute run and strength train

Sunday – off

Since I’m home for the holidays, I’m not sure how much swimming will happen, but I plan to run everyday.  Here’s a rough idea of what I want to accomplish this week.  Let’s Write It Down, Do It Up!

Sunday – off

Monday – a.m. run and hopefully swim

Tuesday – a.m. run and hopefully swim

Wednesday – a.m. run

Thursday – p.m. indoor bike trainer

Friday – a.m. swim

Saturday – a.m. indoor bike trainer

What are you doing for the holidays?

Write It Down, Do It Up – Week of December 15

Hiya, friends!  Not going to lie, I really didn’t want this weekend to end.  ‘Tis the season for holiday gatherings, which I’ve been able to fully enjoy thanks to the offseason.  As you know, my triathlon team hosted its party Thursday night where I received the award for Most Improved Cyclist; and on Friday, some of my coworkers and I completed our annual Fun and Sexy Run.

jackrabbit-4th-annual-fun-and-sexy-run

Plus, there were two parties on the calendar Saturday night.  Needless to say, I’m enjoying being a “real girl,” and it will be tough to transition back to my triathlete ways in a few weeks.

Speaking of, this week proved to be a mixed bag in terms of workouts.  Even though I logged some quality sessions, I deviated from my original plan and sort of fell off the swimming wagon.  Meh.

Monday – a.m. 45-minute bike trainer ride

I wanted to try the new-to-me Cobb Gen2 saddle before Tuesday morning’s CompuTrainer class, and immediately, I noticed a huge (read: positive) difference.  It’s going to be a tough saddle to top, but I hope to try the Cobb V-Flow this week.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance; p.m. 40-minute easy shakeout run

As per usual, another butt-kicking class for Threshold Tuesday.  We warmed up and completed shorter intervals before tackling our main set:  one 15-minute effort and one 10-minute effort at our wattage threshold.  I still have plenty of room for improvement, but I’m already starting to notice a difference in terms of overall strength and average wattage.  We’re doing a true threshold test this Tuesday, and even though I’ll be riding the pain train, I’m excited to see what kind of effort I can produce.  Oh, and I went running on a whim after work.  Figured it would be a good idea to turn over my legs and jumpstart the recovery process.

Wednesday – a.m. 40-minute bike trainer ride

Another day, another ride on the trainer.  Starting to notice a pattern?  Like I wrote last week, I’ve been enjoying the offseason biking a lot and honest prefer it to running right now.

Thursday – off

So we had an early morning team photo shoot for our calendar.  Really.

full-throttle-endurance-calendar-photo-shoot

And I planned to swim afterward.  However, the master’s program took over the pool, and honestly, I could not motivate myself to run so I took an unplanned rest day.  No regrets.

Friday – a.m. 20-minute bike trainer spin out and strength train; p.m. run

OK, so the fact that I chose to warm up for my strength training on the trainer as opposed to the ‘mill speaks volumes.  Just saying.  Also, since we had our Fun and Sexy Run at night, I knew some running miles would be logged.

jackrabbit-fun-and-sexy-run-santa

Fun and sexy times had by all.  Without getting into the backstory, the girls dressed up as “fun”—lots of neon, sparkly headbands, and bright compression sleeves.  And the boys did “sexy”—shirtless with three-inch split shorts.  Since we started running around 9 p.m., there may have been some adult beverages consumed beforehand.  Anyway, we ran through Central Park, took some photos by the Rockefeller Center Christmas Tree, and basically bopped around midtown yelling, cheering, and ringing cowbells.  Oh, and not only did we take a bunch of ridiculous pictures, but we also crashed a bunch of tourists’ photos—and a lot of them asked for photos with us too.

Saturday – a.m. yoga

Yep, waking up was tough, but our free in-store yoga class was worth it.

Sunday – 45-minute bike trainer ride

During the Syracuse basketball game, of course.

Here’s what I have on the docket this week—let’s Write It Down, Do It Up:

Monday – a.m. run and strength train

Tuesday – a.m. CompuTrainer class; p.m. run

Wednesday – a.m. swim; p.m. indoor bike trainer

Thursday – a.m. swim; p.m. indoor bike trainer and strength train

Friday – a.m. run and strength train

Saturday – a.m. run

Sunday – off

How do you make time for fitness during the holidays?