Iron News Man - September 29, 2009
Iron News Man
The Los Angeles Triathlon is only five days away! Starting to get that anxious feeling once again! As the last triathlon before Ironman Arizona, it holds particular significance for me. I dropped off my “Ferrari”, as I like to call it, at the bike shop for a tune-up yesterday. I’ll pick up my Kuota Kueen-K tri bike tomorrow, knowing it’s ready to fly!
Today will be a light day of Ironman training. I swim 1500 yards (60 lengths) in the LA Fitness pool and then pack it in. I plan to add another weight workout to my schedule. It amuses me that my “light” training days are still no less than two hours long.
Tomorrow’s schedule will be MUCH more demanding. A 75-mile ride with two sets of hill repeats (at the beginning, another at the end) will test me for sure. The distance is no biggie… the hill repeats, those will be killers!
Here’s my TrainingPeaks.com schedule from Triathlon Coach Jason Healey:
Your Workouts for Sep 29, 2009
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.
Your Workouts for Sep 30, 2009
Hill Repeats
Type: Bike
Planned duration: 0:00
Planned distance: 0.0 miles
Ride Hill repeats + Steady State Effort. Ride 75 Miles. Warm up 10 minutes on the flats down on Stevenson Ranch Parkway or out and back on Pico Cyn Rd.
*Follow warm up with 4 hill repeats up Poe to the top and then back down (11.6 Miles total: 5.8 miles up/ 5.8 miles down) in zone 2 (medium to medium hard) with a touch of Zone 3 (hard) near the tops. Focus on staying seated on the climbs. Try to keep your cadence above 60 rpm.
* Then Ride 25 miles out on a rolling course and 25 miles back to the base of Poe. Riding at a medium-to-medium hard race pace effort.
*Once back to the base of Poe. Finish the ride with 4 more Hill repeats and a 10-minute cool down.
Workout #2: Transition Run
Type: Run
Planned duration: 0:00
Planned distance: 0.0 miles
Run 1 Miles off the bike on a flat course. Concentrate on good form and 90-step cadence per minute.
At some point today I guarantee I will feel like I went easy on myself today. When that happens I’ll remind myself how tough tomorrow promises to be. Besides, after yesterday’s 13-mile run, my legs deserve a bit of rest.
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