#mytraining

[visitkyoto]

#mytraining #travelgram#hiking (左京区 大文字山)

[soydependienta]

Nada comparable a este ratito con mi súper entrenador @javicliment7 #boxing #loveboxing #mypreferboxer #myboxer #mytraining #myperfecttraining #entrenarmola #boxeomejorquefutbol #boxeomujeres #mujeresvalientes #mujeresboxeando #womensboxers https://www.instagram.com/p/CHvPqD_D878/?igshid=txztjlu6pm7j

[narinderhayer]

Time for me to up my game🙂.Time for me to start achieving my own fitness goals.I spent 23 years helping others achieve there goals now it my time🙂🙂🙂 . . . . . #Narinderhayerfitness #fitnessgoals #mytraining #amazingbody https://www.instagram.com/p/B09DRnHDdIg/?igshid=urvijbjntfdt

[behardonyourself]

Independence Day - Week Of Training

Great past week of training.  I’m really feeling amazing and with 20 weeks to go until Ironman, I’m focused and ready.  So excited by the progress that I’ve made and that I keep making week after week.

I changed things up this past week - no multiple workout days, but had a few really nice and long workouts.  Started Monday off with a mile-plus swim, ran 7 miles on Tuesday, rode 101 miles on Wednesday, took a complete rest day on Thursday, ran a half marathon on Friday, nice recovery ride yesterday and a high intensity interval Rowing workout today.

The heat is starting to really warm up here in north Texas, which makes early training even more important.  

My plan as it stands this week will be:

Monday: Bike HIIT + Swim Tuesday:  Run Wednesday: Bike Thursday: Swim Friday:  Run Saturday:  Recover Ride Sunday:  HIIT Row

I also plan to get in a couple of cryo appointments and a deep tissue massage this week as well.

No real issues right now.  Recovery is through the roof and running is becoming all but effortless and I’m a monster on the bike.  I’m serviceable in the pool but anything I drill on seemingly becomes a strength quickly.  

I’m just ready to race!

[behardonyourself]

Rode 100+ miles on Wednesday. Ran more than a half-marathon today. Fueled by plants. I feel unstoppable. What an amazing Independence Day gift to myself. #tritraining #swimbikerun #ironman #triathlon #mytraining #motivation #ultraendurance #ultraendurancecycling #ultrarunning #triathlete #plantbased #plantpower #veganathlete #veganironman https://www.instagram.com/p/BzinlUon-qY/?igshid=1rkgm3p0hnu3

[behardonyourself]

Triathlon Training - Week of May 26

A little late with my post, but after starting today off with a 22 mile run, I then worked late and didn’t leave my office until 11.  Nothing like a nice 13 hour day after nearly running a marathon!

Weekly Totals Run 51.8 miles Bike 97.95 miles Swim 1500 yards

Great week.  Forced myself to take an actual day off of from all training on Thursday, and my body responded well.  Just one pool session, but that was by desig.  Had a nice trail run early and my 22+ miler today, along with several medium runs.  Running is becoming very easy for me now.

Bike was moderate this week, and I’m kicking this week off with a nice ride tomorrow.  I have no idea how far we’ll go, as a) I’m riding with a couple of guys I haven’t rode with, b) I’m testing out my tri bike and c) my legs are probably going to be quite tired with it being around 24 hours post run.

Aside from the new bike, I’m actually officially in the Ironman Arizona in Tempe, and have just under 6 months to prepare.

Added salt pills to my run today and they worked wonders.  Can’t wait to see the difference on the bike.

Worked in 2 resistance training sessions and kicked some ass on the rowing machine - decided to hit some sprints.  I need to set a crazy goal - like 2000 meters in 6 minutes 30 seconds.  Hmmmmm...

Upcoming 1 day of pool sprints and one day of distance 2 long rides (40+ along with daily shorter rides Mostly short to moderate runs this week with maybe one 10 miler (depends on how I’m responding)

Training couldn’t be better and Lisa has really found some amazing vegan recipes to fuel this journey.

I’ll be back with a recap and update next week!

[behardonyourself]

“My Training” Link

I’ve added a link to “My Training” to the menu.  Here is where I’ll group my weekly training updates:  What I’ve done the previous, what I plan to do in the upcoming week, thoughts, PRs etc.

While I don’t have enough time on most days to update my workouts down to the minute, all of my Swimming, Running, and Biking workouts are available on my Strava Profile, so feel free to connect with me there!

[behardonyourself]

Tomorrow:  Recovery Day

Tomorrow is the welcomed recovery day.  

I’m keeping it simple tomorrow:  Short and very low intensity Peloton ride to break a sweat (15-20 minutes), followed by 30-45 minutes of long hold stretching.  At 10am, I have a 90 minute deep tissue massage with Active Release Therapy, immediately followed by a chiropractic adjustment.   Running, cycling, and swimming all three put distinct stresses on the body, so making sure that I’m staying in alignment, maintaining full range-of-motion, and am maximizing blood flow and circulation is key.   I’ve always felt a measurable benefit from regular deep tissue and chiropractic work, and want to make sure that I’m optimizing my training and recovery, while also taking preventive action to avoid injuries.

Once I get home tomorrow evening from work, I will probably take the dog for a 2 mile walk around the neighborhood and lake, and wrap up the day with the foam roller before I call it a day.

Your body adapts to training DURING rest and recovery.  It is my nature to keep going harder and harder, so I have to schedule these days just like a set up my workout plan and any other task.  If I don’t - I’ll go full speed into injury and burnout.  Taking a plan recovery day works wonders for alleviating that.

On a larger scale, my entire training program is set up this way as well - the volume and intensity continues to climb over a several week period, followed by a block of less volume and intensity to allow my body to recover and adapt.  

For example, giving intensity a numerical grade of 1-10, my program is set up like this, in 15 day blocks:

Days 1-15: Level 5 Days 16-30: Level 6 Days 31-45: Level 7 Days 46-55: Level 3-4 (Deload, Recovery period)

Days 56-70: Level 6 Days 71-85: Level 7 Days 86-100: Level 8 Days 101-110: Level 3-4 (Deload, Recovery period)

So on and so forth until I am performing at a higher level.  This is a very general and over-simplified breakdown, but I think it illustrates my objective as a whole.

Of course, in Triathlon you’re training for 3 different sports, so I’m usually not at a certain level of training volume on, say, running as I am cycling or cycling as I am swimming.  The key is to make sure that you’re at near optimal performance levels at the time of your specific race.   

But hey, I’m still very green and very brand new to Ironman training, and I am not discounting much of my progress being that I had become completely detrained - so anything I did would’ve worked to a degree.  Need help with your bench press?  I can tell you anything.  Dead lift sticking?  I gotcha.  Squats suck?  Give me a month.   I focused on strength and physique transformation for 20 years.  Ultra-endurance is still basically brand new to me and I’m learning more and more everyday by reading and studying the top triathletes and triathlon coaches.  

The greatest thing?  I get to be my own Guinea Pig!  I track a wide variety of metrics and while I often come across as a mad scientist, I do tend to follow a strict outline in my physical training.

Nonetheless, I feel amazing and am extremely excited about the progress that I’ve made and I can’t wait to see what is on the horizon.