Week 6 Nutrition Grade: C
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.
Weeks 7-10: Base 1
Weeks 11-14: Base 2
Weeks 15-18: Base 3
Weeks 19-22: Build
Weeks 23-24: Peak/Taper
|Week #||Period||Test Dates||Bike EF||Run EF|
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
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 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.
(Recovery, Travel Day)
|n/a||Breakfast Sandwich (Egg, Ham)||n/a||Salmon, Grilled Vegetables||Yogurt, Granola||Sushi|
|n/a||Veggie Omelette||n/a||Prime Rib, Ravioli, Salad||Yogurt, Granola||Prime Rib, Bread|
|Hammer Gel||Chicken Breast, Egg Whites, Oatmeal||n/a||Hamburger Patty, Rice, Scrambled Egg||Hummus and Pretzels||Chicken Avocado Sandwich|
|Hammer Gel||Egg Whites, Ham, Tomatoes, Pancake||n/a||Roast Turkey, Grits, Tomatoes||Clif Bar||Hamburger Patty, Rice, Scrambled Egg|
(Missed Swim, Travel Day)
|n/a||Egg Whites, Ham, Tomatoes, Pancake||n/a||Clif Bar||Wheat Crackers||Cheeseburger, Tater Tots|
|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|
|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…