Iron News Man - October 14, 2009
Iron News Man
Southern California’s bad weather has not stopped my Ironman training! Coincidentally, all of it can be done inside which is perfect. I have to chuckle because yesterday I watched the “The Proposal” with Ryan Reynolds and Sandra Bullock while getting in my training ride! That almost felt like cheating, but hey, it counts!
Today I’ll do the same and already have the movie I plan to watch picked out. It sure makes a "Plan B" training day not so bad. Nothing beats the great outdoors, but if you have to be inside to train, watching a movie makes the time fly. After I finish the ride, it's time for a nap and some much-needed recovery.
Here’s my TrainingPeaks.com schedule for today from Triathlon Coach Jason Healey:
Cruise Intervals
Type: Bike
Planned duration: 0:00
Planned distance: 0.0 miles
Ride 1hr - 15 minutes: Cruise Intervals
Warm up for 20 minutes. Start warm easy and gradually raise your heart rate to a hard effort (Sprint Distance Bike effort). Once you have reach this level of effort hold the effort during the following set of Intervals:
Set 1: 9 minute (hard effort) followed by 2.5 minute recovery spin.
Set 2: 6 minute (hard effort) followed by 1.5 minute recovery spin.
Follow the cruise intervals with a 20-minute steady effort and cool down.
This is an ideal workout for your bike trainer. You won't have to worry about traffic, lights, sharp bend in the road or intersections. It's just smooth sailing.
Pretty simple huh? I relish a “light” training day because I know what’s ahead for the end of the week. Tomorrow I have a medium distance run… Friday I have a super-long swim… and Saturday I have a killer ride! A light day today means I’ll be fresh and ready for what the remainder of the week brings!
Days until Ironman Arizona: 39!
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