March Training Update
You’ve got to have goals and I’ve been kicking one around for a while. This weekend I decided to put it out there, I want to finish the ironman distance Beach 2 Battleship Triathlon in 2013. I know a lot can happen between now and then, but this race will serve as a long-term goal and my training for and competing in 70.3 distance races this year is part of the preparation for my long-term goal. Now onto the training update…
Coming off the marathon at the end of February I wanted to back off of my run training some to get my legs back. At the same I needed to get back in the pool on a regular basis and start ramping up my mileage on the bike. I’ve made it to the pool once a week and focused my sessions on speed development with interval training and technique with use of the drills found here.
On the bike I was surprised how easily moving up to 40 and 50 miles for my long rides went. I guess the increased endurance from the marathon training is paying off here. I’m pleased with my speed on the bike, but would like to gain another 1-2 mph over the next few months. I’ve also made it a point to get in a strength training program at least once a week rather than foregoing this as I did last tri season. I would like to get yoga sessions in more often than I do because I feel this helps me with my swimming by keeping the hip flexors loose, letting me get longer in the water thereby creating less drag.
The basic weekly layout has been Mon: Gym, Tues: short bike, Wed: running (tempo or repeat miles), Thurs: short bike, Friday: swim, Sat: long run, Sun: long bike. I do mix around the sat/sun long runs/rides depending on weather or if I want to do a brick I’ll sneak a run in Friday afternoon and rest Saturday before doing the brick on Sunday. I came across this article; (My) Secret Sauce to a Sub 9hr Hawaii Ironman: Unconventional Wisdom which has helped to shape some of my training philosophy. My time for training is limited; I have work obligations that limit me to an hour a day during the week and a family that I want to spend time with on the weekends. This means my training needs to be more about quality than quantity. Influenced by a Chris McCormack blog post “Keep It Simple” I don’t use a heart rate monitor or power meter.
Mileage Totals for March
Swim: 4.5 miles
Bike: 280.3 miles
Run: 47.6 miles
I kicked off the month of April with my 1st BRICK workout of 2012, doing Olympic Distances. The bike went well with an average just over 20 mph and though I didn’t feel really great on the run, I’m really happy with how I ran.