Lookie here—two consecutive days of posts!
My mom sent me this picture. My roak bike actually matches the color scheme in my bathroom …
How was your weekend? My dad visited, and even though we both had packed schedules, we went out to eat a few times. Having good food with great company was a great way to end recovery week!
General training notes: Aside from Monday’s swimming time trial, I eased off the gas and focused on recovering (and sleeping) this week. These down weeks make me sleepy; between Thursday and Friday, I napped four hours—which is four more than normal, ha. I even had my first sports/deep tissue massage. Right now, I feel great and can’t wait to crank up the intensity tomorrow. T-minus 34 days until South Beach!
Monday – a.m. swim and run
Dun, dun, dun—500-yard time trial day!
Here’s how it went down: we were separated into heats based on current lane assignments, and most folks wore wetsuits; some (including me) went full-sleeved, others did sleeveless, and some even did pants. Anyway, I’d be lying if I said I wasn’t nervous. My coach set an aggressive goal (sub-seven minutes), and honestly, I thought it would be a stretch to break it; seven and change seemed more realistic. But there’s a reason he’s the coach. We talked beforehand, and I also consulted one of my friends from work, and both said to be aggressive on the opening 100, then settle in, and hang on. So my first 100 clocked in at 1:12—woah, Young C! After seeing that split, I decided to stop looking at the clock: one, because I can’t do math that quickly, and two, I didn’t want to know how fast I was going and psyche myself out. My final time? 6:41! Not impressive for the actual swimmers, but I’ll take it as a wannabe swimmer—and seeing as how I did not flip turn once. I was still on cloud nine during the steady five miler too.
Tuesday – a.m. indoor cycle and strength train
The mantra for this ride was “sweat not suffer,” so there isn’t anything too exciting to report: just a steady 80 minutes with some out-of-saddle and aero efforts. Our strength training was on the short side, too, and focused on corework.
Wednesday – a.m. run and swim
Honestly, this run felt somewhat challenging for recovery week: one mile warm-up, three miles alternating between steady and tempo (shift gears every half mile), and one mile cool down. Our swim workout tallied 2,200 yards and contained too many hypoxic breathing sets. This is one drill I really struggle with; I’m not the best puller, and taking away my normal breathing pattern really messes up my rhythm.
Thursday – a.m. long-course swim; p.m. CompuTrainer ride at Tailwind Endurance
… and the hypoxic breathing continues, but it went a lot better this time. I asked the same work friend for advice, and he suggested slowing down, focusing on technique, and basically thinking about everything except the breathing. And it worked—I survived a 400 pull breathing every five strokes!
The afternoon power hour at Tailwind was tough, and we did a variety of drills: hill work, lactate threshold to VO2 max builds, sprints, and tabata intervals. That afternoon, I also had my first sports/deep tissue massage, and it was awesome. NYCers athletes, definitely go see Isang—she’s great!
Friday – a.m. indoor cycle and yoga
To end recovery week, we completed an easy 80-minute spin and a yoga class. Well, FTE sort of took over the yoga class. In the world of triathletes, I’m pretty flexible, so the practice wasn’t strenuous. However, based on the amount of guttural outbursts, it’s safe to say some folks really struggled. And I almost cried from laughing.
Saturday – off
Sunday – a.m. CompuTrainer ride at Tailwind Endurance
Two hours of nonstop Sunday morning fun? Sign me up! In preparation for outdoor riding (totally can’t wait and totally not holding my breath), Tailwind classes will focus on hill work for the next few weeks. After warming up, we rode one loop of Central Park and did some high cadence and single-leg drills before moving to the main set: 3×20 minutes on a pre-loaded hill that progressively got steeper every mile with the goal of maintaining a steady output. Each set alternated between endurance and lactate threshold wattages. It was a tough session, and it made me feel better about my biking in terms of SoBe.
What are some of your go-to tools for recovery—massage, foam rolling, etc.?