Tag Archives: biking gear

Triathlon Training Log – Base Building, Week Three (Dec. 13)

It’s the most RUN-derful time of the year …

2015-christmas-tree-holiday-spirit

Full disclosure: this tree was up well before Thanksgiving, which is a cardinal Christmas sin in my opinion. But the sacrifices you make for friends …

General training notes: Nothing too interesting to report as my third week of triathlon base building comes to a close. This span saw a few more harder efforts on the bike, but we’re still keeping things super easy on the run. Since the workouts themselves aren’t challenging, I’ve been focusing on the little things: making each pedal stroke as perfect as possible; running smooth and strong; thinking about how strength training exercises directly translate to power while cycling and running. To paraphrase John Wooden, doing these little things right will make big things happen.

Monday – a.m. CompuTrainer workout at Tailwind Endurance

Huzzah for zone three! This ride’s main set was a 35-minute effort in which I could go up to 88 percent.

Tuesday – a.m. run and strength train

Easy 60-minute run, plus full-body strength training

Wednesday – a.m. CompuTrainer workout at Tailwind Endurance

Watts, watts, WATTS: I completed my first power test in nine months, and all things considered, it went OK.

2015-december-tailwind-endurance-power-test

During the 20-minute time trial effort, I executed my build precisely (a.k.a making more watts every five minutes), but I started off too conservatively; this resulted in a lower FTP than I hoped, but it’s December. There is plenty of time to get that value up. For those who love watts like me, my FTP is 20 watts lower than it was when I peaked in August.

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

Full-body strength training in the morning and then a six-mile hilly run in Central Park after work

Friday – off … but p.m. run with friends

Our 6th Annual Joe Paulik Fun and Sexy Run was a smashing success.

2015-fun-and-sexy-run

In case you were blinded by my whiteness, I am the pale-looking one on the far right.

We almost got arrested! Every year, we wear as little clothing as possible, run to a bunch of tourist sites like the Central Park ice skating rink and Rockefeller Christmas Tree, sing Christmas carols, and spread holiday cheer. It was a balmy 40*F this year, so the whole half-naked element wasn’t as much of a big deal, but let’s just say when the girls took off shirts, we became a lot more popular.

Saturday – a.m. CompuTrainer workout at Tailwind Endurance

Still back to basics: two-hour endurance ride in the saddle. There were a few FTP builds sprinkled in, though, and we finished the workout with a few sustained threshold efforts.

Sunday – a.m. run

Blissful long run at home around the lake—in shorts.

2015-december-lakeside-long-run

It looks like we’ll have a green Christmas, but I can’t be mad about this lakeside view.

What are your plans for the holidays?

Currently

Happy Tuesday, friends!  I have a busy day ahead of me—a long shift at the running store and shoe class tonight—so let’s keep it simple with a survey.  Sound like a plan?

Current Book(s):  Aside from my pre-bedtime magazine reading that includes Triathlete and LAVA magazines (#trigeek), I’m also working my way through Savor:  Mindful Eating, Mindful Life for book club!

runners-world-triathlete-magazine-savor-book-club

Most nights, I get through one chapter before falling asleep.

Current Music:  My most recent workouts have been sans music, but here three of my favorite high-energy jams.

“Can’t Hold Us” by Mackelmore

“My Songs Know What You Did In The Dark” by Fall Out Boy

“Sweet Nothing” by Calvin Harris feat. Florence Welch

Current Guilty Pleasure:  My Paleo chocolate chip banana bread.

paleo-chocolate-chip-banana-bread

It may have disappeared in less than four days.  Just sayin’.

Current Nail Color:  No polish right now, but you better believe my nails will be red for the Mighty Montauk Triathlon!

Current Drink:  Water.  So exciting, I know.  My second cup of coffee will happen momentarily, though.

Current Food:  Post-ride (during which I got “called up” to ride with the ladies on the “racing team!”), I ate my standard spinach and egg white breakfast sandwich.  However, four Central Park loops (about 24 miles) means breakfast number two is only a matter of time.  It’s super humid today, so a smoothie sounds perfect.

Current Favorite Show:  Well, you know I’m obsessed with Dan Stevens, and I’m always down for some Downton Abbey.

the-heiress-broadway-dan-stevens

I also get sucked into Say Yes To The Dress and Sex and the City marathons.

Current Needs/Wish List/Indulgence:  I’m combining these three because they’re connected.  Since I only have one team cycling kit, I need another; therefore, it’s been on my wish list.  And the online team store reopened, and even though this may not qualify as a typical indulgence, I treated myself to some new pink gear.

fte-pink-cycling-gear

I even opted for the (unpictured) bib shorts—who would’ve thought?  Ha!

Current Blessing:  My supportive and loving (and goofy!) family.

jersey-boys-broadway-nyc-family

Hopefully they will visit again soon!

Current Outfit:  One thing I love about working at a running store?  A laid-back dress code.  I usually wear jeans and a race or JackRabbit t-shirt.  And sneakers of course.

Current Excitement:  My big-girl promotion still makes me giddy (I have my first conference call today–ahhh!), and I’m also counting down the days until Montauk.  Only 17 days until race day!

Please play along in the comments!