Iron News Man - October 13, 2009
Iron News Man
Weather is becoming a factor in my training. Bad weather. Yesterday I did half of my run in the rain. It was cool and had I not dressed for the inclement weather, I would have been miserable. As it turns out, it was almost perfect running conditions. The cool air kept my legs feeling fresh. Besides, there’s no telling what the weather be like on November 22 for Ironman Arizona.
Today the rain will be much heavier. I’ll swim during a break in the rain bands and plan to ride indoors while watching a movie. It’s funny how things always work out. If I had to do a long run today and the rain was indeed heavy, chances are (because I HATE doing long runs on a treadmill) my schedule would have been thrown off. Tomorrow the rain will still be here, but again I ride… no running.
I’m eyeballing my training at the end of this week because it’s MURDEROUS! The swim on Friday will be only 36 laps short of the FULL Ironman 2.4-mile swim distance. The 90-mile ride on Saturday is no my longest, but it will be my toughest. Hill repeats can be brutal… especially the way these hill repeats are interspersed throughout the workout!
Workout #1: Pyramid Swim
Type: Swim
Swim 1500 yrds total. Warm Up: 4 x 25 with (10" rest) then 4 x 50 with (20" rest).
Drills: 200 yrds. Choose drills from the Triathlon Training Series Swim DVD.
MS: 3 x 50 with (15”), 2 x 75 (20”), 2 x 100 (25”), 2 x 75 (20”), 3 x 50 (15").
CD: 2 x 50 easy with emphasis on form.
Workout #2: Bike Drills/Recovery
Type: Bike
Ride 1.5 hrs (approx 25 miles) on a relatively flat course. Think recovery. Ride in Zone 1 and zone 2 (easy to medium). Maintain a steady and continuous effort. Add in 4 to 5 one-minute sets of one-footer drills (alternate between each leg). Practice smooth circles and try to workout the clunky dead spot in each leg.
After I get done with my Ironman training, I plan to weight train with Jordan Yuam. I’m smart enough to know that this is one of those days when a nap (recovery) would do me good.
I’ve managed to keep a decent amount of my muscle mass during my Ironman training. If you want to truly attack your triceps, be sure to click on this morning’s Wakeup Workout video.
Days until Ironman Arizona: 40!
Click here to read my previous posts.
Also, follow me and our Today in LA team onTwitter!
