Sunday, August 15, 2010

Mid-August Exercise Update

Two more weeks of training down, just over one month until the triathlon.  Several big accomplishments in the last week.  Kova got me a new wet-suit, which is awesome!!!!  Thanks Kova!!!  I finally biked Bear Mountain yesterday, thanks Driver and Voke for coming out with me.  Now to share a bunch of little thoughts.

Notes on bicycle hill climbing.  So a lot of people make a key mistake climbing hills, they go out too hard on the start of the climb.  People will try to power over hills and all that ends up happening is they burn their legs.  What the goal should be when climbing hills is maintaining the same power output from the flat ground, throughout the climb.  When you reach the top of the climb keep the power going and reach top speed sooner on the way down.  Let people go by you going up hill and maintain your pace and catch and pass them on the way down.  Your legs will be fresher for the next climb.  I was riding through central park last week and on numerous occasions saw people go by me on the way up hills only to pass them on the way down and never see them again.

Kova got me a new wet-suit which I used last week in the pool.  Wow! it is fast!!!  I'm sure you have read as much as I have about the legality of certain materials for olympic swim suits, now I understand why.  The wet suit is made from neoprene, which is illegal to use in the olympics.  The suit is also buoyant which helps further reduce drag.  It seems to be cutting my times down by 20%, I would say these are a must for anyone who wants to do multiple triathlons.  It is definitely something you want to test a few times because it changes the way you are buoyant and it is a different sensation swimming with the suit on.  For me it tired my arms out, so I think a little more practice could produce further significant speed increases.

Yesterday I rode up to Bear Mountain Park in Stony Point, New York.  I did the hill climb there which is truly a fierce one.  It measured on google maps to 4.7 miles.  It's a pretty consistent grade and pretty doable for riders of all levels, it's just very, very hard.  There is a significant climb on Route 9W, so if you're unsure if you can do it, see how your legs feel after that climb.  That climb is a similar grade for around 1 mile, so if that feels good go for it.  There are great vistas near the top, it is truly worth the effort.  You can easily hop across the Bear Mountain Bridge and grab the train back to NYC to save your tired legs!!!

Training plan for this week:

Monday: 2/3 mile AM swim, 44 mile bike, 9 mile run brick - doing this on Monday because traveling Friday
Tuesday:2/3 mile AM swim, 2 mile PM swim
Wednesday: 2/3 mile AM swim, 40 mile PM bike
Thursday: 2/3 mile AM swim 6-9 mile PM run
Friday: Traveling to NH for Saturday
Saturday: Mount Washington Auto Road Bike Race!!!! Should be fun, hopefully report next weekend
Sunday: Open water swim with Voke and co.

Hope everyone keeps enjoying the summer!!! Have fun out there!!!

Sunday, August 1, 2010

Workout plan for the week and basic triathlon training thoughts

Working out has become a passion of mine.  I love the increase in energy I feel on days when I work out and the better sleep I get at night.  I also enjoy using the time to think about and organize my life.  Here is the plan for this week:

Monday - Morning swim, Afternoon 6 mile run
Tuesday - Morning swim, Afternoon bike ride probably 25 miles
Wednesday - REST!!!!
Thursday - Morning swim, Afternoon run of some length, probably six, although depending on the weather and my energy level, I'd like to push it to 9 miles because I can get a good hill climb in
Friday - Morning swim, Afternoon brick of bike and run, probably 20 and 6
Saturday/Sunday, shooting for a long ride, still working out the weekend plans with my boss and coach :-)

You might be asking what a brick is.  It is a multi-discipline workout with no break in between.  The idea is to simulate a triathlon where you are going to do 3 events back to back to back.  In my opinion this is the most important type of workout to prepare for a tri, because it really works on muscle transition.  It is also the most brutal workout, so if you're just thinking of casually getting into shape stay clear of it because I am completely drained at the end. 

This is going to be a pretty standard plan for the week, I am trying to maintain good balance between the 3 events, I might start adding more swimming because that is my weakest event.  During these workouts I will be doing different activities, Tuesday's bike, for instance, I'm planning on doing interval training through central park.  I'll probably do 5 minutes max power, 5 minutes power off for 50 minutes.  Intervals are an excellent way to increase speed because you are working at a power output above your lactic acid threshold for a short period of time and then going back below it.  The drill also works on recovery which is useful in case you hit the wall in a race.

Right now I'm feeling pretty good about my condition, my speed is where it was last year, my endurance still needs some work.  My leg strength is good, but I think it can get better.  I would say that I am at about 75% fitness, I'm hoping to push it to 85% in the next 3 weeks so I can get up Mount Washington, then I will try to max out for the tri. 

I try to take a practical, realistic approach to working out.  I love giving others advice and help setting their fitness goals, feel free to ask for advice no matter what your level of fitness.


It's August, a brief apology and foreshadowing!!!

We are very, very, very sorry for our lack of blog posts.  In our defense we have been equally busy.  We have just returned to the city from a wedding, congratulations Eric and Laurie.  We owe you several articles which you can expect in the next month or so.  We have traveled to West Virginia and Canada.  We have dined at The Greenbrier, The Fairmont Banff Springs, The Old Homestead, Congee on Bowery.  We discovered an awesome pulled pork recipe, and made several other dishes.  We will catch you up in time, we apologize again for our long break.  In the meantime I will be writing some fitness articles since I am training for a triathlon in September, and doing the Mount Washington Auto Road Bike Race in 3 weeks!!!  More to come,