Posted on October 25th, 2008 by kethridge under workouts.
Tags: biking, running, sprints, triathlon, Triathlon Training, Wetsuit
Welcome back!
Its getting pretty close to the race at this point. Yesterday was a good day. I went on a short sprint early in the morning to get more of an idea of what my realistic top speed is. I was able to eek out a sub 8 minute 1.5mile loop. I was pretty happy with that to say the least. After the run I hit the bike for an 80-90% effort ride. I ended up with a 29 minute 12.4 mile. Thats pretty decent considering the course I’ve been using has a couple hills thrown into it. Thus far today I’ve only done some weight lifting. Im heading out on my bike then depending on the night’s social situation I may head to the gym for a second time. 
On another note, I ordered my first wetsuit. A 2XU V:1 Velocity. Its a freakin awesome wetsuit. Look for a review in the near future. Also please leave me some comments and let me know what kind of workout ideas or product reviews you guys would like to see me do podcasts of!
Posted on October 9th, 2008 by kethridge under workouts.
Tags: cycing, intervals, nutrition, sets, sprints, Swimming, triathlon, workouts
The pre-race meeting at the Late Summer Madness Tri. It was cold outside but the water felt great suprisingly.
Well my first overall win at the Late Summer Madness Tri was published in the “Columbian” yesterday. Here’s the link ;) That was pretty sweet.
The workout plan for the day was for a light bike ride to begin followed by a real good swim. Keeping with my plan the bike ride was only about 15 miles. The pace though was pretty decent. I would venture a guess of about 80% effort. The swim on the other hand was hard. Started out with a long warm up set and didn’t get out of the water for over an hour. This workout was much more focused on endurance than the previous few. Ended the day with over 3600 yards of swimming. Not too shabby. With my swim form reaching this level I think running will once again be my “weakness”
Swim workout
10×100’s, 10×50’s, 20×25’s, 500, 500, 10×50’s,
4×50’s
Posted on October 7th, 2008 by kethridge under workouts.
Tags: intervals, nutrition, running, sets, sprints, Swimming, workouts
This is my motivational picture. In a totally down to earth kind of guy way. Its nice to see your work come to fruition.
Well today started about the same as usual. Today was a heavy workout day which included a workout for all three sports. The run was a race pace 5k. Started out at my normal pace but kicked it up a little too much towards the end. According to my Garmin GPS/Heart Rate monitor I was playing with a HR (heart rate) of around 190 when I bonked at a little under three miles. I would have completed the 5k in under 18mins but I think the lack of breakfast killed me.
The Swim today was similar to yesterday. Ended up with around 2750 yards. The workout was once again a sprint style set workout but my training partner and I threw in a good paced 500 right in the middle. Here is a basic break down of the workout.
10×50’s, 10×100’s, 25,50,75,100,200 ladder, 500, 20×25’s
The bike workout was the last of the day. The weather was suprisingly good and I had to take advantage of it. Ended up with 22miles at about 75% effort. Did a couple of good hills on the WSU Vancouver campus for good measure. Did the workout on my Seven today as the Time Trial/Tri bike is still out of comission. With 34 days to go I’m still throwing it down pretty hard. Tapering really wont start till about a week before the race because I am still gaining fitness at a great rate.
Posted on October 6th, 2008 by kethridge under Uncategorized.
Tags: intervals, nutrition, running, sets, sprints, Swimming, treadmills, workouts
Shaved legs, something only the truly devoted will wear.
Started off today with a pretty decent treadmill workout. After reading through a couple “Triathlete” magazine article I’ve started trying putting race pace intervals into my run workouts. After training for a little over a month now, race pace for the run has gotten to around 6:15 minute miles. Today’s run for example started with a 5 minute increasing pace warm up (7.5-8mph) then at the 15min and 25min mark did 5mins of race pace. After the run I did a decent set of pull ups, hammer curls, and abs. My weakness as usual was nutrition. After all that exercise I had a wonderful meal at Jack in the Box…
My second workout of the day was a full swim workout with two of my good friends. The workout was mostly a sprint style workout. Here is a basic layout of it in yards. I was cramping pretty bad due to bad hydration something I’m working on. Its hard to drink enough water to keep up with my workouts.
20×25’s,10×50’s, 25,50,75,100,200 ladder, 10×50’s, 20×25’s, 2×100 cooldown. 2900 yards not bad at all.
