Iron News Man - July 8th, 2009
Iron News Man
1965! That’s my official race number for Vineman Ironman 70.3. They were assigned and Emailed to all participants yesterday. It’s a minor, yet meaningful step. In order to finish my Ironman Arizona journey, I established goals along the pathway to success. Vineman was targeted months ago and will be the biggest test leading up to Ironman.
My back is still aching. Going to the chiropractor at least six times before Vineman should get it, and keep it, properly aligned and pain free. Anyone with back pain or who has dealt with back issues can tell you how debilitating they can be.
Here’s my Traininpeaks.com schedule for today from Triathlon Coach Jason Healey:
Steady, moderate effort
Type: Bike
Planned duration: 1:30
Planned distance: 0.0 miles
Ride 1hr-30 min on a gently rolling course. Ride in zone 2 (easy to medium level effort). 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. The one footers will help with economy and coordination. As coordination increases, you will become more economical and burn less energy over longer rides.
Normally I ride for distance, not time or technique. Today will be different and that’s just fine. Joining me will be friend and Running Coach Craig Moss (who’s training for a half Ironman).
Here’s my meal plan from Food Coach and Private Chef Robert Vincent:
-Protein drink
-Six ounces of chicken, cup of brown rice
-Cup of mixed berries, banana, cup of lentils
-Eight ounces of lean beef, sweet potato
-Grilled salmon, brown rice with mushrooms, grilled asparagus
-Protein drink
-Cup of frozen yogurt
CAN’T WAIT to ditch the plan and eat well, without the boredom! Admittedly, it’s working at fueling my workouts and muscles… while leaning me out a little bit.
Elita Loresca says it’s going to be a touch cooler today, that’s good news for an outdoor ride at 12:30 on a summer day in July. Santa Clarita Trail, here I come!
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