August 27th, 2023

Recap Week 5

We're into the build phase for this upcoming race and I'm ready for it.

Monday: Rest Day

Yesterday we had the "hurricane" blow through and all of the pools closed up shop for today anticipating a lot of damage around town. Fortunately the storm passed to the east of town and it was just a weird warm and wet August day. Anyway, since the pools are closed and I'm beginning a hard stretch of training, I decided to focus on resting up. I'm going to need it over the next couple of weeks as I push myself pretty hard.

Tuesday: Ascent of Power (Ride)

I went to bed last night not feeling well but woke up on the right side of things. I have a busy day at work so I did everything in the morning and it was bliss.

The work below is not what I did. Instead I did a Peloton PowerZone workout and it kicked my ass. Feeling good though. I need to sort out why my right foot is getting sore. New shoes mostly likely but I'm not sure why it's happening.

Warm Up:
5 mins in Z1-2,
5 x (30 secs in Z2, 10 secs in Z4, 20 secs Z2),
5 mins in Z2.

Main Set:
1 x (2 mins in mid Z3 + 2 mins in upper Z4),
2 mins rec in Z1-2,
1 x (3 mins in mid Z3 + 3 mins in upper Z4),
2 mins rec in Z1-2,
1 x (4 mins in mid Z3 + 4 mins in upper Z4),
2 mins rec in Z1-2.

Warm Down:
5 mins in Z1-2.

Tuesday: Strength & Conditioning

Right after the ride I jumped into this workout. After pushing higher zones this was tough. I was dripping with sweat and I was loving it. Can't wait to see the result in a few weeks when I race.

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 26)
7. Plank: 1 x 3 (Exercise 21)
8. Spider Climber: 3 x 10 (Exercise 25)
9. Side Plank: 1 x 3 (Exercise 23)

Wednesday: Aerobic Swim

My workout this morning was cut short because there was "too much chlorine in the pool". I was about to get 1500 yards in but was hoping to do closer to 2500 yards.

For a moment when I was pushing my pace a bit I felt a twinge of pain in my right shoulder. When I slowed down and focused on my technique, it went away. Just something for me to pay attention to.

1 x 200 FR
1 x 100 Back

Main Set
4 x (4 x 50) [:55, :50, :45, :30 rest, :40]

10 x 100 Pull @ 1:35 (only got in 5)

Thursday: Red-faced Pyramid (Run)

Another early morning at the gym. Feeling strong running, right now. Trying to keep my form together at higher speeds and for a longer duration. Will complete strength later today when I have some time.

Warm Up:
5 mins in Z1-2,
1 min in Z4,
2 mins in Z1-2.

Main Set:
1 mins in upper Z4 + 2 min recovery in Z1,
3 mins in upper Z4 + 2 min recovery in Z1,
4 mins in upper Z4 + 2 min recovery in Z1,
3 mins in upper Z4 + 2 min recovery in Z1,
1 mins in upper Z4 + 2 min recovery in Z1.

Warm Down:
5 mins in Z1-2.

Thursday: Strength & Conditioning

I'm curious if it's more effective to run/workout directly before these strength and conditioning workouts. I know being depleted will lead to muscle failure faster and thus growth but I also think that even though my heart rate isn't up that I can have better form or technique. I think I'm in the boat of working out first is better but I tend to over-train so I need to be careful. Anyway, this workout was easy. Since I did it a little later in the morning when I had time I took full breaks. This meant my heart rate wasn't very high. So it didn't feel too bad.

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 16)
4. Bench Press: 3 x 8 (Exercise 14)
5. Dumbbell Pullover: 3 x 8 (Exercise 15)
6. Renegade Row: 3 x 5 (Exercise 22)
7: Glute Bridge: 3 x 14 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 27)
9. Reverse Crunch: 3 x 16 (Exercise 28)

Friday: Bike Torque Session

I had wanted to swim first but I struggled waking up. I probably should've went to sleep an hour earlier but I didn't and paid for it. I'm hoping the pool will be available later so I can get that swim in. The bike session was great though, I was hoping to get out on my real bike. Sometimes you just gotta go with it.

I did a Peloton ride that was similar to what I was going to do on the bike. Sweat really good and overall I felt strong.

Warm up
11 minutes (spin ups and 90 in Z2, 90 in Z3)

Main Set
6 mins in Z3
4 mins in Z2
8 mins in Z3
4 mins in Z2
11 mins in Z3

Cool Down
1 min in Z1

Friday: Threshold Efforts (Swim)

This ended up being an evening swim with a busy day. During warmup I got stung by a bee 🐝 but that didn't seem to hinder my workout. I felt fast and strong. I don't know if it was swimming in the evening or if I'm just stronger but it felt really good.

3 x 100 

Main Set
4 x (5 x 100) [FR @ 1:35, Pull @1:35, FR @ 1:35, Pull @ 1:35]

Cool Down
2 x 100 choice

Saturday: Ride with Sub Threshold Efforts

My first ride with a computer and power meter off the bike. It's definitely a different experience for me. Having the awareness of your perceived effort vs actual effort is a game changer. When I first rode Power Zone rides with Peloton I remember how big of a change that was. I was staying in heavier gears longer and the gains were obvious.

After reading the data, I was surprised that my TSS was so low. My heart rate seemed high–which could be me not fully in shape–but the TSS not there. I'll see if I can make a change this week.

Ride mainly in Z2. Once warmed up:
2 x (10 min efforts in upper Z3 to low Z4 + 3 min recoveries in Z2).

Saturday: Run off the Bike

Run off the bike was great. Pace was 9:09/mi and so I was just over a mile. I love/hate the heavy feeling after the bike. It's just a sign that the race is almost over 😉.

10 minute run off the bike

While the workout went well, somehow I got hit with heat exhaustion or something. I just felt crappy (headache, nausea, etc.) the rest of the day. I drank some liquid IV and that seemed to help.

Sunday: Aerobic Run

Despite feeling shitty the night before, I was able to get up and get in a 35 min run. My paces was 9:43/mi and that's slow but great considering I'm prescribed to be at 11:00/mi based on my threshold test earlier in the base phase. I feel like I'm in good balance with effort and with what I'm realistically capable of doing right now. Of course I want to push myself but again, I gotta prevent injury in the short term.

At the end of the week, I feel really good. Onward to the next week.