Is anyone interested in starting a daily thread?
Replies
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Did my spin class today. It's a nice way to supplement my training and get some force workouts in. I'm not good at motivating myself when I'm alone, so having a whole class able to see your effort really pushes me!
Tomorrow more weight lifting. Hubby is going to help and make sure I'm doing squats correctly. I get to "sleep in" tomorrow so I'll hopefully get some good sleep!
There was an article about the benefit of spin classes to your training. Damned if I can find it though. My opinion is that riding outside>riding on the trainer>spin class>other cycling junk. The BEST spin classes are where people bring their bikes to a class with a whole bunch of trainers.0 -
12X50 pull with pull buoy
Repeat in cycles of 3
#1= Pull buoy at crotch
#2 = Pull buoy at knees
#3 = Pull buoy at ankles
Shifting the pull buoy around will shift your balance. Your job is to adapt to the balance shift through pushing down more on chest, rotating, squeezing butt.
No interval take your time to do this right!
As a fairly new swimmer, I've been working on technique and only swimming with a pull buoy at the suggestion of the local tri club swim coach. Will try this cycle. Thanks for posting.0 -
Made the best of a dreadmill session yesterday. 200/200 progressive workout ended up doing 25:20 time for 3.1 miles. Happy with this since 1/2 of the workout was at recovery pace of 10 min/mile.
today was a swim day, 12 x 50 with pull buoy w/ rest after every third lap. This was a recovery day effort focused on my swim technique, which still needs lots of work.0 -
Swim this morning:
WU:400
4 x 75 - 50 drills/25 swim
2 x 100 w/ tennis balls
Next set 4 times:
2 x 100 - 1st and 3rd sets = drills 2nd and 4th sets = swim at 1:40 pace
1 x 50 Recovery
Rest 30
1 x 50 sprint on :50
1 x 50 easy
CD: 2000 -
45 minute nice easy run to test out the knee. Little bit of tightness but no pain. YAY!!0
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Evening trainer ride
1 hour:
Gayley - 4x8-minute intervals right at Functional Threshold Power (100% FTP) with 4-minute recoveries between intervals..0 -
Did my spin class today. It's a nice way to supplement my training and get some force workouts in. I'm not good at motivating myself when I'm alone, so having a whole class able to see your effort really pushes me!
Tomorrow more weight lifting. Hubby is going to help and make sure I'm doing squats correctly. I get to "sleep in" tomorrow so I'll hopefully get some good sleep!
There was an article about the benefit of spin classes to your training. Damned if I can find it though. My opinion is that riding outside>riding on the trainer>spin class>other cycling junk. The BEST spin classes are where people bring their bikes to a class with a whole bunch of trainers.
Ah, but with three kids under the age of 5 and a hubby that works long hours this order is trumped by "time I can workout where someone else will watch my kids". Spin class falls under that category. I still get a good long bike in on the road once a week, but have to take what I can get.0 -
4 mile recovery pace run yesterday
5 x1000 repeats today. Felt lethargic this am. Difficult to finish workout and I was struggling the whole time...but its done.0 -
Bike:
Baxter
90 minutes of non-stop aerobic conditioning where the effort changes based on cadence.0 -
1:20 aerobic run0
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Sunday:
Run 70 minute LSD
Today:
Lifting and 30 minute run.0 -
Lifting and a recovery ride today0
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Yesterday:
1.5 hour bike ride in Hr zone 2.
10 minute warmup.
Ride baby ride.
New saddle, much more comfortable than the one it is replacing.0 -
yesterday: 80 min run outdoors. First time outside in several weeks.
today: lift this morning, swim clinic tonight.0 -
Swim:
WU:
400
MS:
2 x 50's concentrating on streamlined body position off of the walls
4 x 75 kicking drills
3 x 100 on 1:40
2 x 150 (1st 150 w/ tennis balls, 2nd 150 - 50 fingertip drag, 50 swim, 50 fingertip drag/swim alternating every 3 strokes)
3 x 100 on 1:40
4 x 75 (slow, moderate, sprint)
2 x 50's concentrating on streamlined body position off of the walls
WD:
1000 -
Fartlek run today on treadmill: 800/800/400 x 2 sets, plus wu/cd.0
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Evening Bike:
Ericsson - 4 x 8 - minute intervals in the Sweet Spot power range (88-94% FTP) where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute. The rest between intervals is 4 minutes and the workout kicks off with 3 x 2 - minute rounds of ILT (Isolated Leg Training) where riders can train each leg's spin individually.0 -
75 minute treadmill run.
15 minute warm-up
10 x 2 minute hills with full recovery between
15 minute cool down0 -
Last night, 70 minutes
5 minute warm up
20 minute Z2 spinning
30 minutes TT effort (Sufferfest: The Long Scream)
10 minutes Z2
5 minute cooldown0 -
Another day, another ride. I'm frickin' wiped from this.
Sufferfest video: The Hunted
Warm up: 5:00
Zone 2 spin: 15:00
Video: The Hunted for 1 hour
(Video includes 5 hardcore interval sprints at the end, and then a 4 minute cooldown.)0 -
Swim : Descending Drills - Hip & Body Position - 2250 Total
Planned Duration:1:00:00
Completed Duration:0:57:22
Completed Distance:2250 yards
Calories:669 caloriesWorkout Description:
1 x 400 Swim
1 x 300 Pull (buoy at ankles)
1 x 200 Kick (underwater kick kickboard held out at a distance)
1 x 100 Drill of your choice
6 x 150 (50 Dolphin kick on your back, 100 Swim with no walls -- turn before you hit the wall)
4 x 50 Free (descend stroke count with each 50)
4 x 50 Single Arm Down / Free Back
4 x 50 Underwater kick down / Free back
1 x 150 Cool Down0 -
Yesterday, 2.5 hour ride.
15:00 - warm up, trying to get my heart rate up there.
2:00:00 - HRZ2 ride
15:00 - cooldown.
Watched The Avengers while pedaling away.
Edit: Forgot to mention my friday ride. It was a grind, an hour or so of hrz2 bs.
Physically it was fine, mentally? I wanted to shoot myself.0 -
Hope no one minds me jumping in on this thread but I'm hoping that positing here will help me get more accountable!
45 min spin for me so far today and traffic allowing I'll also get to a turbo class0 -
Hope no one minds me jumping in on this thread but I'm hoping that positing here will help me get more accountable!
45 min spin for me so far today and traffic allowing I'll also get to a turbo class
The more the merrier0 -
1/21/2014
Bike : Bike - Bike Strength Training - 1:10
Planned Duration:1:10:00
Completed Duration:1:05:47
Calories:932 caloriesWorkout Description:
Warm up for 20 min at ZR/Z1
3 x (10 mins in Z2 at 65-75 rpm, 5 min ZR at 95 - 105 rpm)
Cool down to total ride time at ZR/Z1
Purpose of this workout is to build bike specific strength through low cadence intervals. This will help will climbing on the bike, accelerating to pass and maintaing speed late in the race.
1/21/2014
Run : Run - Z1 Aerobic Base Run - :30
Planned Duration:0:30:00
Completed Duration:0:30:00
Completed Distance:3.11 miles
Calories:440 caloriesWorkout Description:
Start at the bottom of Z1. Work your way to the top of Z1 by the end of the run. Work on staying in Z1 (if you are running on hills your HR can go into Z2 -- but not above - and bring it back down as soon as you can). The purpose of this workout is to build your aerobic endurance, so its important that you keep your HR in an aerobic zone.
1/22/2014
Run : Run - ZR Recovery Run - :20
Planned Duration:0:20:00
Completed Duration:0:20:00
Completed Distance:1.99 miles
Calories:293 caloriesWorkout Description:
Keep your HR in ZR throughout this run.
The purpose of this run is to get blood to your connective tissues and add some additional easy volume for durability. The purpose is NOT to see how fast you can run in ZR. The goal should be to see how slow you can run.
1/22/2014
Swim : Aerobic Paddle Set - 1800 Yards
Planned Duration:0:35:00
Completed Duration:0:36:12
Planned Distance:1800 yards
Completed Distance:1800 yards
Calories:422 caloriesWorkout Description:
1 x 600 with pull buoy
1 x 600 with pull buoy and paddles
1 x 600 swim (freestyle)
These should all be done at Z1 swim pace. The goal is to work on swim endurance and an ealy vertical forearm. Use small paddles for the paddle set -- focus on form not on strength.0 -
Friday:
70 minutes, HRZ 2 ride.
10 minutes warmup
55 minutes getting it done, maintained a fairly narrow HR band, between 121 and 133.
5 minutes cooldown
Today:
1:45, HRZ 2 ride.
15 minutes warmup
1:25 ride keeping it between 115 and 133
5 minutes cooldown and a little single leg pedaling.
This is the end of my easy week. It's all uphill for the next 5-6.0 -
1/27/2014
Swim : Form and Breath -2300 Total
Planned Duration:0:45:00
Completed Duration:0:43:00
Completed Distance:2300 yards
Calories:502 caloriesWorkout Description:
400 warm up w/fins (75 swim/25 kick)
4x50 pull w/:15 sec rest
2x200 pull w/:30 rest (steady effort)
4x75 w/:30 sec rest (kick/fist/swim by 25)
4x75 w/:30 sec rest (50 free/25non free)
8x25 w/:30 sec rest (breathing every 7th stroke)
2x200 swim w/:30 sec rest (Z2 steady effort)
100 cool down0 -
Tuesday (Yesterday)
One hour or so, high intensity bike trainer session, to the Sufferfest video The Hunted.
I just started using trainerroad, and it's excellent, good on screen cues to increase or decrease effort, and a good idea of what's coming.
That video has about a 8-10 minute warm up
45-50 minutes work session with a 20 minute "climb", grinding a big gear, and some high intensity intervals in an increasing ladder.
10 minute or so cooldown.
Today, I did another ride, using trainerroad again to monitor heart rate on screen.
20 minute warmup, kept it right around 117-120hr
20 minute high intensity, using the extra shot video from sufferfest
24 minute cooldown with about 2 minutes of single leg riding to work on stroke.
After that went and shoveled snow for a half hour, and I'm not even tired. I guess that means this sufferfest stuff is working.
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1/30/2014
Bike : Bike - Stacker Down - 1:10
Planned Duration:1:10:00
Workout Description:
Stacker Down (1:10)
Warm Up:
10 minute easy
Main Set:
9 minutes in strong effort, 75-80 rpms in a big gear/1 minute easy.
8 minutes in strong effort, 75-80 rpms in a big gear/2 minutes easy.
7 minutes in strong effort 75-80 rpms in a big gear/3 minutes easy.
6 minutes in strong effort, 75-80 rpms in a big gear/4 minutes easy.
5 minutes in strong effort, 75-80 rpms in a big gear/5 minutes easy.
Cool Down:
10 minutes easy
1/30/2014
Strength : Core for Runners / Triathletes
Planned Duration:0:25:00
Workout Description:
5 minute warm up (running in place, biking, jumping jacks, etc.)
Side planks 1 minute x 4 each side
1 minute of mountain climbers
Reverse planks 1 minute x 4
1 minute of mountain climbers
40 lunges each side. Do one leg and then the other
1 minute of mountain climbers
Single leg bridging 40 each side
1 minute of mountain climbers
Hip hikes 40 each side
1 minute of mountain climbers
Pushups 30 times
1 minute of mountain climbers
5 – 10 minutes of foam rolling
30 minute recovery run0 -
Damn Scott, you're a beast.
80 minutes on the kurt today. Today was supposed to be a rest day, I got the schedule wrong.
10 minute warmup
HR for work set target was high zone 2, and low zone 3. I kept it there, although I did get about the 150s towards the end of the ride.
10 minutes in the big ring, target of 75RPM
20 Minutes big ring, 90-100 RPM
10 minutes big ring, 75 RPM
20 Minutes big ring, 90-100 RPM
10 minute cooldown.0
