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I, like many of you have started doing base type run and bike workouts. After doing many long, slow workouts, I feel very efficient but also lacking that top end kick I’m used to. So I’ve started mixing in race pace, or slightly slower intervals into the middle and end of my long runs. Here is a basic break down of a work out like this.
20:00 - 70% race pace
05:00 - 80% race pace
12:00 - 70% x 2min followed by 100% RP x 1min
03:00 - 80% race pace
10:00 - 80% increase 4% every minute till you reach 100%
It may seem trivial but having name-plates is AWESOME
Hearing that the Vancouver PD is looking to hire new officers in the next few months got me motivated to sign up for the next local hosted Washington public safety evaluation test. It consisted of a written test followed by a physical test. The written was extremely easy as was the physical test. The - were the only event I didn’t get max points because the form they want requires you to completely touch the back of your head to the pad. I am still in Air Force PT mode where you just have to touch the backs of your shoulder blades/traps. So I did 50 reps but only 30 counted, lol. The run was total decimation. Out of the roughly 150 people there no one could match my triathlon fitness. The 300m sprint was the closest but the 1.5 mile run on a track left my closest competitor a good 300m behind and 3/4 of the field lapped.
I’m hoping that I can get such a position to keep funding my motivation for triathlons. Off to the gym for lifting and swimming.
Well I am starting to set my sights on races for this coming season. I know for sure that I will be attending the first National Sprint Triathlon Championship at Pacific Grove. I have looked at the course records and I have no doubt that I will break them. I’m not trying to be cocky but rather that I am confident that my determination and training preparation will render all those who oppose null and void :). Depending on my financial situation I will also attend the Age Group Nationals which are being hosted on the opposite side of the country.
Now that Im pumped up Ill speak some honest truth. My training has hit a few plateaus this winter. Im going to let you in on a few things that I have found to work wonders on breaking them. Ill break it down by sport. Please consult a physician before attempting any workouts I am not a training professional
Swimming- I have found that sets of very fast 25yd Butterfly has really done wonders for my power in the pool. I will say that after 10 or even 20 lengths of butterfly I am dying but the next workout after a recovery I find that my freestyle speed is much easier to maintain. Give it a try.
Cycling- Most people say hill sets will really help break any plateau. The problem I see with this is that you end up pushing your mental /strenght barriers as well physical ones. Another option is very easy. Go out and do a ride for fun. Seriously, hop on the bike and just go somewhere. Enjoy the sights and pick a destination that you want to go to. I find that biking to and from a coffee shop or even McDonalds across town does wonders. You remember why you started biking in the first place.
Running- Sadly this is the opposite of my biking advice. I have found, thus far, that only intensive asymetrical training really breaks you through a lull. I have been experimenting with race pace intervals in my 70% HR max runs. Its killer but I’ve found that personally slow runs only make the situation worse. Gotta pay to play.
Good luck to everyone training. Except if you are going to Pacific Grove in September
It snowed quite a lot here for the last few days. Enough that I have been stuck bumming rides to the gym from people with appropriately prepared cars. I have been averaging around 40 miles of running a week since my last post. I haven’t spent much time in the pool but I have been using the rowing machine to keep that aspect of my training alive. I am starting to look at the calender for next year. I will post a list of my possible appearances soon. I am certain though that I will be beginning the season with the Jack Frost Time Trial on February 22nd. Its a 20k bike so it should be a decent performance test. I am hoping for a time in the 27 minute range but the course can get very windy.
We the northwest is showing its colors; grey and other shades of gray. So for all intensive purposes my training has moved almost completely indoors. I am going to still try and get out on the bike from time to time but the time involved with cleaning up after a wet weather ride is no small matter. Running wise I only have two good pairs of shoes and they dont dry fast enough!
I went for my first swim since Treasure Island tonight. I was very suprised at how I did. Of the three sports I believe I can cut the most time from my races with my swimming. Being my strong sport in highschool, I should be able to leverage my previous talent with a intensive training program. I just have to get back to my previous glory :)
The triathlon gift guide is still underwork but you can see our mess still If there are any products you have been eyeing but dont know much about, post a comment and Ill do my best to help you out! Have a great one everybody.
Well I was offered a discount sponsorship by Fluid Recovery Nutrition. So now I have a hook-up for my recovery drink needs. Training is going well. A couple days ago I was able to get 9 miles in an hour flat. Not too shabby. I have also been putting in a decent amount of time in on the bike. My ribs are recovering decently. I don’t expect to be out of the pool much longer. Work on the gift guide is almost complete so keep your eyes open! As usual let me know if you have any requests for explanations, reviews, or write ups! I love new material!
Well, now that that is out of the way, we can move on. I have been continuing my running and bike training while I let my ribs heal. Swimming is still out of the question but hopefully not for much longer. The distances and lengths of my workouts have increased as I have decided to fore go competing in only sprint races. After my showing at Treasure Island I don’t see any reason why I cannot be extremely competitive in the Olympic distance races by the end of the off season. Back to work
Well after that run yesterday my rib injury has really started to flare up. I tried to swim yesterday but was met with more pain than I prefer to feel. In reality, outside of leg strength training, I took most of the day off and just finished chores and errands that needed to be done. Today its cold and wet outside again so I’m going to hit the gym for a nice long bike/run brick. Slow2Pro.com is also working on a triathlete’s christmas list/ gift guide so keep your eyes peeled if you have a special someone you need to be shopping for! Thank you to everyone for following me!
So I back from the Treasure Island Triathlon in San Francisco and Im getting all the video’s ready for you guys. So for the next few days come visit again and check the new ones out. This is the first video I took while I was there.
As for my training, I’m back in business once again. Now its the off season and I have decided to begin my switch to Olympic distance races so my mileages are going to increase as such. Today I started late because of my traveling so I just did a run. Got 8.75 miles in tonight in about 65 minutes of running. Not a horrible pace by any means. Tomorrow Ill be hitting the pool for a few thousand yards and more than likely a bike/run brick. More to come!
Well I took my new 2XU V:1 wetsuit to the pool yesterday for a quick run through. What a difference a wetsuit makes! I felt like I was skipping accross the water. The extra buoyancy that the suit provides makes it so much easier to glide in between stroke pulls. In the pool its nearly as advantageous as it will be when I hit an open water swim. Doing flip turns in a wetsuit is quite interesting because of the buoyancy. I did a race pace 500 in the suit and I have no doubt a was significantly faster than without it.
Now I trying to focus on not training to hard as I taper for the race. Its difficult to say the least as I still have the motivation for epic workouts. At this point its more of a mental game than a physical one. I need to keep focused despite working less.
I have all my reservations set up for San Francisco and all my gear here. The only thing left to do is get the bike tuned and aero bars swapped. Despite that its a “hurry up and wait” game.
I am not a training professional
