Tag Archives: Palisades Swim Club

Triathlon Training Log – Week 35 (July 25)

It’s the calm before the sportz storm.

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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?

Triathlon Training Log – Week 30 (June 20)

It’s all in the details.

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Sunday Runday fun in Central Park

Focusing on executing the little things make big things happen—whether it’s in work, triathlon, or life.

General training notes: per above, this week centered on repeating workouts with the goal of executing them as precisely as possible. We’ve strung together several solid weeks of training, and on Thursday, the load hit me. I’m really looking forward to the upcoming recovery week—and then we’ll turn it back up in LAKE PLACID at the #WorkLiveTriCamp during 4th of July weekend!

Monday – a.m. CompuTrainer ride at Tailwind Endurance

Practice makes perfect so we repeated last week’s push-pull workout (three minutes at 102 percent, then two minutes at 90 percent). This time, the challenge was keeping the harder effort at 102 and not bumping it up to 105. It was also really cool because the efforts at 90 percent felt like recovery. We’re dialing it in!

Tuesday – a.m. run in Central Park (and p.m. sports massage)

Expanding on the tempo work from the past few weeks, the main set called for 3×2 miles at tempo effort with 3-4 minutes of easy running between each. The first two felt great, but the third one was a struggle.

That evening, I had an appointment with my friend for another “highlighting” session, a.k.a. she finds the areas that need attention and works her magic. I had a lot of hot spots the last time I went, and I was really happy that was not the case this time around.

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

Every week, this brick feels better and better. Following the normal VO2 max ride, Earl instructed me to hit Central Park and throw in two, 2.5-minute pickups during what would normally be an easy run. So I touched the fire to see if it was hot. I was pleased with how I was able to better control the pace and pick up the effort from easy to tempo and then ease back down.

Thursday – a.m. run in Central Park and p.m. strength train

Woof. This run never feels great coming off a VO2 max bike and brick, and my body felt totally zapped. The 6.5 miles got done, though, as did strength training later that night.

Friday – a.m. Bearcat masters swim

There was a moderate amount of IM work mixed in to this workout, and aside from flopping around when I was supposed to be doing the butterfly, I was able to hang with my lanemates during the main set. We spent some time doing tech first, though, so I was only able to stay for about 2,500m before I had to leave for work.

Saturday – a.m. bike/swim brick

A most successful Sportz Saturday: I met a few folks at Tailwind Endurance, and we rode the 20 miles over the bridge to the Palisades Swim Club. About 20 people showed up for the kick- and tech-heavy swim workout. And then I rode the 20 miles back over the bridge with Earl. Aside from being called a “fertile young woman” by one of the new dudes who rode with us, it was an uneventful and fun morning. (On the ride over the bridge, we were talking about the Olympics, and he asked if I’d go to Rio—and that’s when he said a “fertile young woman” like me should not go. Gahhh!)

Sunday – a.m. run

A nearly perfect long run: I finally executed my Snowman Challenge intervals within five seconds of each other. (Interval one is around Central Park’s rolling lower loop for 1.7 miles; interval number two is on Harlem Hill for 1.4 miles.) Huzzah!

Have your training buddies ever made weird/obscene/kooky comments?

Triathlon Training Log – Week 28 (June 6)

For better or worse, I have developed a short-term memory when it comes to races. After last Saturday’s outing at Rev3 Quassy, I gave myself 24 hours to reflect and write the race report—which was a very cathartic experience—and then it was time to let go.

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A Central Park sunrise makes the 4:30 a.m. alarm worth it.

Onto the next!

General training notes: Even though Quassy was a tough day that wasn’t my day, it was a good training day—meaning I did all three sports, but not at a high enough level of intensity to affect upcoming workouts. (To be fair, I did put forth a solid effort during the swim.) After Sunday’s indoor recovery ride, we picked right back up where training left off. My next race isn’t until July—which is also when our LAKE PLACID trip takes place—so we’re entering a volume building phase. It’s also important to note I changed my schedule this week and moved my workouts to the morning. Part of that decision was because I had commitments nearly everyday after work last week, and part of it is for pure socialization purposes. I enjoy training solo, but I also love seeing my tri buds first thing in the morning. It’s a great way to start the day!

Monday – a.m. CompuTrainer ride at Tailwind Endurance

Back at it for some push-pull intervals: I completed two, 20-minute blocks, alternating between three-minute intervals at 90 percent and two-minute intervals at 102 percent. This was a slight increase in total elapsed time from the last night I faced this set (I did 15-minute blocks previously), and my legs felt great.

Tuesday – a.m. run in Central Park

Woohoo for a surprisingly great tempo run in the humidity! I tackled four tempo-paced miles with three minutes of easy running between each. Once at work, my boss asked how far I went. When I told him seven-ish miles, he said, “wow, you must be pretty fit right now.” And yeah—we’re getting to where we need to be.

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

Hump Day brick day: I repeated the VO2 mix/max workout from a few weeks ago, although there were a few changes as far as recovery between each set went—which was a good thing because I had to run immediately after. My legs were not thrilled, but they eventually figured out what was going on about 10 minutes into the run. Fifty minutes in the saddle plus 2.5 miles on the road equals one productive morning!

Thursday – a.m. run in Central Park

Easy recovery run in Central Park along the trails. I spotted my Flat Feet guys getting after it on the bike, and I probably cheered a little too loudly, but …

Friday – a.m. swim with Bearcat masters

I missed these Friday morning swims! Although these workouts last 1.5 hours, I’ll only be able to swim one hour in order to make it to work on time. I was in an awkward/between lane situation—I’d be hanging on for dear life in one lane during the IM sets, but I’d be too fast in the next one down—but the coach modified the sets. In the end, I moved down a lane, but he gave me faster intervals. I logged 2,500m total and was ready for a nap and second breakfast by 10 a.m.

Saturday – a.m. hammerfest (outdoor ride, outdoor swim, outdoor ride)

A smashing good sportz Saturday! This bike-swim-bike “brick” was my coach’s idea, and it was a solid morning. We met at Tailwind and rode over the George Washington Bridge with another one of his athletes, and then Earl instructed me to hammer the 10 miles to the Palisades Swim Club. Aye, aye! By this point, I had no recollection of Saturday’s race and simply got down in aero and did my thing. It turns out riding a bike is … just like riding a bike. My coach tucked in behind me, watched me hammer, and gave me some feedback. It’s going to take a little longer to get my descending mojo back, but he said things look smooth and strong overall.

During the summer, Tailwind Endurance hosts outdoor swim sessions at the Palisades Swim Club.

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Didn’t make the photo collage this time

There are five or six lanes in the outdoor 25m pool, and since it’s about 20 miles from the city, the facility is an ideal mid-ride “break.” This was the first swim I attended, and it was also the first time Earl has seen me swim so I wanted to make a good first impression. Our group of 15 spent about 20 minutes doing tech work and 40 minutes tackling an interval pyramid. Since I do my swimming with a masters team, I’ve become used to being extremely average so it was interesting to hop in the pool with a bunch of triathletes and be the fastest one in the water (#wannabeswimmer).

Around 10 a.m., I hammered back to the city solo. There was an unrelenting headwind, but my bike and I are now friends again.

Sunday – a.m. run

There was no beating today’s heat and humidity. When I began my warm-up to Central Park shortly after 7 a.m. it was already 81 degrees Fahrenheit. Luckily, my workout contained only two solid intervals: one quality lower loop and one solid Harlem Hill loop. (Remember the Snowman Challenge? We’re doing it again.) Nine-ish miles of sweat and another workout closer to race weight, ha!

What was your best workout this week?