Iron News Man - July 3rd, 2009
Iron News Man
There are 1,760 yards in a mile. My pool swim today will be a total of 2600 yards! I’ll be swimming nearly a mile and a half. I’ll be more than ready for the swim at Vineman Ironman 70.3, which is 1.2 miles.
I leave for Vineman one week from today. Since I’m driving up for the triathlon, I’ve learned a few things about traveling with my bike. I’ve been told by the guys at Bicycle John’s to leave the aero wheels off until I get up to Sonoma County. Also, I’m going to get the bike tuned next week, so that I’m familiar with how it will feel after minor tweaks.
Here’s my TrainingPeaks.com schedule for today from Triathlon Coach Jason Healey:
AA, 3-4 sets
Type: Strength
Planned duration: 1:00
Planned distance: 0.0 miles
After 10 minute warm up do 2-3 sets of Anatomical Adaptation Phase "B" Exercises. Cool down with 5-10 minutes. Print Anatomical Adaptation Phase "B" Exercise Illustrations from the Triathlon Training Series DVD.
Workout #2: Pyramid
Type: Swim
Planned duration: 0:00
Planned distance: 2600.0 yards
Swim 2600 yrds total. Warm Up: 4 x 25, 4 x 50, 1 x 100.
Drills: 200 yrds. Choose drills from the Triathlon Training Series Swim DVD.
MS: 4 x 50 with (15”), 2 x 75 (20”), 3 x 100 (25”), 3 x 200 (45 "), 3 x 100 (25"), 2 x 75 (20”), 4 x 50 (15").
CD: 4 x 50, 4 x 25 easy with emphasis on form.
I’ll be weight training with Jordan Yuam. I plan to lift weights AFTER my pool swim, keeping my muscles fresh for the water.
Here’s my meal plan for today from Food Coach and Private Chef Robert Vincent:
-Protein drink
-Eight ounces of chicken, cup of brown rice
-Cup of mixed berries, banana, cup of lentils
-Eight ounces of fish, sweet potato
-Grilled salmon mixed with veggies
-Protein drink
-Cup of frozen yogurt
Am I gonna cheat over the 4th of July weekend? Heck yes! Be safe and enjoy America’s birthday!
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