Week 8 – Travel, Train, Work, Repeat

This is my 4th week in a row on the road. At least I get to talk to my pups (Oliver and Huckleberry) via FaceTime when I’m away J

I was in San Jose, California, again. That’s 3 out of the last 4 weeks in the same spot. There’s something to be said for consistency, for sure. It did indeed help my workouts. I’m halfway through the first base period, and so far, I am continuing to see improvement. Another test will come in the upcoming week that I’m home, and back training at altitude.

Workout Grade:

A-

Nutrition Grade:

A

 

Weekly Progress by Phase

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

                   

GR

     

10k

GR

       

Oly

   

IM

Prep

Base 1

Base 2

Base 3

Build

Peak/Taper

 
 

Preworkout

Breakfast

Snack

Lunch

Snack

Dinner

Monday
(Recovery/ Travel Day)

n/a

Yogurt, Wheat Toast, Peanut Butter

Banana

Salad

Apple

Turkey, French Roll, Broccoli

Tuesday
(Swim/Bike)

Hammer Gel

Eggs, Ham, Turkey, Yogurt, Wheat Toast

Banana

Penne Marinara, Steak, Salad

Apple

Pasta Carbonara, Brussels Sprouts

Wednesday
(Strength/Run)

Hammer Gel

Eggs, Ham, Turkey, Yogurt, Oatmeal

Banana

Turkey Panini, Salad

Clif Bar

BLT+A on Wheat, Salad

Thursday
(Swim/Ride)

Hammer Gel

Eggs, Ham, Turkey, Yogurt, Bagel with PB

Banana

Salmon, Rice, Veggies

n/a

Steak, Brussels Sprouts, Bread

Friday
(Run/Travel)

Hammer Gel

Clif Bar (recovery), Egg Whites, Eng Muffin

Apple

Chicken, Pasta, Veggies, Salad

Clif Bar

Turkey Sandwich, Salad

Saturday
(Changed to Recovery Day)

n/a

Bacon, Eggs, Tortilla

n/a

Hamburger on Sourdough

Hummus, Pita Chips

Steak, Orzo, Asparagus

Sunday
(Strength/Long Run)

PB on Eng Muffin

Breakfast Burrito with Egg Whites, Banana

n/a

Thai Chicken Wrap

n/a

Chicken, Orzo, Salad

Workout Report

I’m grading this week’s workout results as an A-. Even though traveling is tough, the week was better than most. I managed to get all my workouts in, even the double workouts, with the exception of the long ride. I got home from my trip at 2:30am, and wasn’t really ready to ride at 5:30am, so I took a recovery day, and pushed the long ride to Monday (my typical recovery day). I was able to work out with some folks that I work with, and it was nice to have the company. Both of my swims were outdoors (first time this year!) and on the second swim, I had a phenomenal technique breakthrough. I made a small change to my pull, and emphasized some additional relaxation in my stroke, and it improved my efficiency immensely. I’m so happy! All my runs were outside. As long as we don’t get a blizzard in the next month, I think I’m done with the treadmill until next winter, and that is GREAT.

Goal: 10 hours of training required, and multiple workouts on 4 of the 6 days.
Result: 7 hours of training, and all four double workouts completed.

Nutrition Report

I was able to manage my nutrition properly this week, which was satisfying. I had reasonable meals, reasonable portions, and managed my pre-workout and snacks well. All in, pretty good week.

Next week I will talk about a key training topic, periodization. I’ve already touched on it at a high level, but some in-depth review should be helpful to those just starting training. Tis the season to pick a race and start training.

As always, thanks for reading, and Train On!!

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Week 7 – California Dreamin’

Cal Dreamin

So now we’re in a new phase, Base 1. We’ll be here for four weeks. As I write this, I’m in San Jose, California. I spent last week here, as well. It was rainy during the early part of the week, but in epic California fashion, the weather improved, and it was perfect the second half of the week. Once again, that allowed for training outdoors. Love it!!

Here’s the new “report card” format I’ve been working on, with weekly progress chart, workout and nutrition grades, and nutrition info. I’ll start putting this at the end of each report.

Workout Grade:

B-

Nutrition Grade:

A-

Weekly Progress by Phase

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

GR

10k

GR

Oly

IM

Prep

Base 1

Base 2

Base 3

Build

Peak/Taper

Preworkout

Breakfast

Snack

Lunch

Snack

Dinner

Monday
(Recovery, Travel Day)

n/a

Yogurt, Granola

Banana, Cheese Stick

Chicken Salad Sandwich, Crackers

Clif Bar

Burger Patty, Asparagus

Tuesday
(Swim)

n/a

Yogurt, Granola

Mixed Fruit, Scone

Chicken Breast, Spinach Salad, Pearl Pasta

n/a

Malaysian Sizzling Chicken, Brown Rice

Wednesday
(Run)

Hammer Gel

Egg Whites, Ham, English Muffin, Banana

n/a

Turkey Sandwich on Wheat, Pasta Salad

Banana, Peanuts

Fish Tacos, Chips, Beer

Thursday
(Ride, Travel Day)

n/a

Egg White Veggie Omelet, Yogurt, Granola

Clif Bar

GB Burger, Fries

Pita Chips, Hummus

Turkey Stuffed Peppers

Friday
(Swim)

Hammer Gel

Egg Whites, Cheese, English Muffin

n/a

Steak Salad Wrap

Clif Bar

Salmon, Pasta, Brussels Sprouts

Saturday
(Long Ride)

PB&J on Wheat

Breakfast Burrito w/Eggs and Turkey Sausage

n/a

Turkey Sandwich, Apple

n/a

Pork Chop, Pasta, Broccoli

Sunday
(Long Run)

Banana

Yogurt, Granola, Raisin Bread

Protein Bar

n/a

(bad!)

Pretzels, Peanut Butter

Salmon, Potatoes, Salad

Workout Report

The workouts I had this week were great, but the issue was that I wasn’t able to get in all of them. This week required some days with multiple workouts, and with the ongoing travel, I couldn’t fit it all in. It only gets harder from here, so I’ll have to just get it done. Workout volume was supposed to be 8:10, but I only got 5:35, thus the B- on the report card. Next week the volume increases, so I’d better step it up!

Saturday, I did hit the bike for 2 hours and 20 minutes. When I set out, it was 31F/-1C, so it was pretty darn cold. I don’t think it got above 38F/3C the whole ride. On Sunday, my running partner, LJ, wasn’t available, so my long run was on my own, but that was ok. Same temperature, but easier to handle when running, for sure! Got seven miles under my belt, and felt like I could have kept going much further.

Wish me luck for the next week… 10 hours of training required, and multiple workouts on 4 of the 6 days.

Nutrition Report

So, nutrition was better, but I missed lunch one day (Sunday). I got stuck running errands, and refused to buy fast food along the way… just can’t do it. I do need to get better at eating my snacks, etc., but this week was a good week, especially given that I traveled.

As always, thanks for reading! Have a great week everyone.

Train On!!

Week 6 – Viva Las Vegas!

6 down, 18 to go….
Week 6 Workout Grade: B
Week 6 Nutrition Grade: C

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 This week, I added a new page to the 5430tri.com website, called Resources.  I’ll be updating this on a regular basis.  Back in week #2, I reviewed a bunch of online triathlon resources related to activity tracking, education, etc.  I’ve consolidated links to these sites on one page, and will be adding more sites as I become familiar with them.  It’s not all-inclusive, but I consider it somewhat of a toolbox, of which some of the tools are used more frequently than others.  Check back once in a while, and there will be new stuff.

We’re now done with week #6. This is a nice milestone. I can now move on to a new phase, moving from the Prep phase into Base 1, and will be continuing to build my aerobic endurance, while adding some emphasis on muscular force and speed skills. Other skills, such as muscular endurance, anaerobic endurance, and sprint power all come later, toward the very end of the Base periods, and throughout the Build period. By far, the most important thing to develop is aerobic endurance, as this serves as the foundation for the rest of the skills. Essentially, the Base periods make you fitter, and the Build period makes you faster.If you remember from the review of week #4, these are the phases:


Weeks 1-6: Prep (Just finished the last week of this phase)
Weeks 7-10: Base 1
Weeks 11-14: Base 2
Weeks 15-18: Base 3
Weeks 19-22: Build
Weeks 23-24: Peak/Taper

In the Base 1 period, my training volume will increase, and it’s also when I start doing multiple disciplines in a given day. On Tuesdays and Fridays, I have either a run or a bike after my swim.So, now that I’m officially done with the Prep period, let’s see how I’m doing as far as building my fitness. To measure this, we’ll use Efficiency Factor (EF). For the bike, this is the ratio of heart rate and power. For the run, it’s the ratio of heart rate and pace. Theoretically, I should be able to produce more power (or a faster pace) for a given heart rate at this point in my training versus when I started. The bike calculation is Normalized Power (NP) divided by average heart rate. We’d do this calculation for the portion of my weekly ride that was done primarily in Zone 2, just under the point where I’d start to become anaerobic. I ideally want to see the EF increase throughout the period. Since my week runs Monday-to-Sunday, and I do my long rides on Saturdays, the test dates correspond to those Saturday rides. My long runs are on Sundays, so the run data is from those runs. Here is the data:
Week # Period Test Dates Bike EF Run EF
1 Prep 2/22-23 0.94 1.04
2 Prep 3/1-2 0.95 1.07
3 Prep 3/8-9 0.96 1.11
4 Prep 3/15-16 0.98 1.19
5 Prep 3/22-23 0.99 1.08
6 Prep 3/29-30 1.23 1.22

As you can see, both the bike and run EF increased weekly. The only anomaly was the run workout on 3/23, where my EF dipped for some reason. That was a treadmill run, where the others were outside, so that may have something to do with it. Also, the increase in both bike and run in week 6 is a bit suspect… The bottom line is that the data shows what I was hoping. My EF, thus my aerobic fitness, seems to be increasing weekly. I won’t bore everyone with weekly measurements on this, but will check progress at the end of each period. You can improve what you’re not measuring… for more info on this, you can read Joe Friel’s article on Training Peaks website here.

As for the week itself, my time in Las Vegas was challenging, but not as bad as it could have been, for sure.

Workout Grade: B
Nutrition Grade: C

Workout Report

I’m done with Vegas for a few weeks, but I’m on the road this week in San Jose. The Vegas trip had a lot of work pressures, but I still had time to get my workouts in, again excepting the Friday swim (damn!). I was able to run outside, but had to bike in the gym. I had to laugh at something in the gym, though… some guy running on one of the treadmills was wearing an Ironman visor. I looked more closely, and saw he was also wearing an Ironman shirt. When I jumped off the bike at the end of my ride, the guy happens to walk up next to me at the water cooler, and I see he’s also wearing Ironman shorts. This guy was totally decked out. Figured he’d just finished his first Ironman race or something like that, so I asked him… “Which Ironman race have you done?” He stuck his nose up in the air, and very arrogantly said, “I’ve finished nine of them, so I guess it depends on which one you’re talking about.” He then proceeded to walk away without another word. What a jerk. It was so over-the-top that it made me laugh. In all seriousness, though, we’re all ambassadors of the sport, and if you’re running around dressed to the hilt in Ironman gear, don’t be a douche.

My running partner, LJ, was available, so we ran together on Sunday. Another nice spring day.

I am striving to get an A next week on my workout grade, by getting in all my workouts, and making them quality ones.

Nutrition Report

Nutrition during a convention is challenging, but it worked out okay this week. Kept the alcohol to a minimum (despite the protests of all those around me), and primarily stayed on track with the meals. I gave myself a C because I didn’t get in all my snacks, and even though I ate good meals, I could have done better on timing. I did indulge in a burger on Friday, too. On Monday, I wasn’t able to eat dinner until almost midnight. I didn’t touch on meal timing in my nutrition blog, but eating every 2-3 hours should be the goal.

Preworkout Breakfast Snack Lunch Snack Dinner
Monday
(Recovery, Travel Day)
n/a Breakfast Sandwich (Egg, Ham) n/a Salmon, Grilled Vegetables Yogurt, Granola Sushi
Tuesday
(Swim)
n/a Veggie Omelette n/a Prime Rib, Ravioli, Salad Yogurt, Granola Prime Rib, Bread
Wednesday
(Run)
Hammer Gel Chicken Breast, Egg Whites, Oatmeal n/a Hamburger Patty, Rice, Scrambled Egg Hummus and Pretzels Chicken Avocado Sandwich
Thursday
(Ride)
Hammer Gel Egg Whites, Ham, Tomatoes, Pancake n/a Roast Turkey, Grits, Tomatoes Clif Bar Hamburger Patty, Rice, Scrambled Egg
Friday
(Missed Swim, Travel Day)
n/a Egg Whites, Ham, Tomatoes, Pancake n/a Clif Bar Wheat Crackers Cheeseburger, Tater Tots
Saturday
(Long Ride)
Hammer Gel, Clif Bar during ride Chocolate Mile (recovery), Egg White Omelette with Artichoke, Spinach and Turkey n/a Chicken Salad Wrap Peanut Butter and Crackers Seared Ahi, Broccoli, Brown Rice
Sunday
(Long Run)
Almond Butter and Jelly on English Muffin Yogurt, Granola, Banana, Egg Whites, Bacon Hummus and Pita Chips Chicken Salad Sandwich n/a Steak, Tater Tots, Brussels Sprouts, Salad

I’m looking forward to starting the Base 1 period. Stay tuned for more info…

Train On!!