Iron News Man - June 26th, 2009
Iron News Man
Three weeks from today I’ll be loading up my SUV for the drive up to Sonoma County and Vineman Ironman 70.3. It’s hard to believe this milestone race in my life is almost here. The planning and training have been in the works for many months… and soon it will all pay off!
My training today should go smoothly. First I swim, then I workout with weight trainer Jordan Yuam. Jordan will be ticked that I’m doing cardio first, but I need fresh arms to swim.
Here’s my TrainingPeaks.com schedule for this afternoon from Triathlon Coach Jason Healey:
Pyramid
Type: Swim
Planned duration: 0:00
Planned distance: 1500.0 yards
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, 4 x 25 easy with emphasis on form.
Workout #2: 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.
It’s a relatively light day, but I know the hard day is tomorrow when I bike 60-miles. I plan to ride from the Hasley Canyon area to Santa Paula along the 126. There and back will give me the 60-miles worth of training. Upon finishing, it’s a short 1-mile run to condition my legs.
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 veggies, banana, cup of lentils
-Eight ounces of fish, sweet potato
-Protein Soup (tuna, chicken, lentils, mixed veggies)
-Protein drink
-Cup of frozen yogurt
SO glad the weekend is here so I can CHEAT in my eating! Without “Cheat Days” I’d go crazy! Have a fantastic weekend yourself!
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