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Week 2 of 3: Bike Focus 16/12/08
Love the kuota's
I had to buy the missus a new backpack for her trip home over Christmas. It's called the 'wife pleaser commando 8' This is the standard 40,000 litre pack that comes equipped with sound proofing. And yes she is tucked away in there somewhere. Can't you see the tuft of hair sticking out at the top.
More bikes from the expo
Goal this week.
Very simple goal this week. Do more than 20hrs of training. Why do I keep focusing on 20hrs, because, I firmly believe you need to get the minimum volume in each week before you can even consider pushing the pace. If I can start knocking out 18-22hr training weeks comfortable then I think I have my body well prepared to insert periods of higher intensity work. It's all about teaching your body to recover quickly. Do that and you'll be able to train better.
Monday
Run: (55min), 10.26km, 132bpm
easy to Aet run. Ran 2 x 1km at Aet (4:38, 4:49). finished off with some 2min at MSS.
Tuesday
Bike: (2:52), 74km, 115bpm
3:30am start. easy for the 1st 2hrs and then I picked it up to LS - MSS.
Comfortably holding around 36-38kph.
Wednesday
Bike: (2:30), 64.2km, 112bpm
4:00am start. easy to Aet ride. leg are a little fatigued. backing up two days in a row. Focused on keeping cadence up over 90rpm
Massage: (1hr). very tight calves
Run: (31min), 5.5km, 125bpm.
Easy recovery run. it's been a big two days on the bike.
Thursday
Bike: (45min), 20km, av hr 110bpm.
Windtrainer. Only had a small window to train today. Made the most of the time I had by hitting the windtrainer for some high cadence work. Boy time moves slowly on these things even with a movie to watch.
Friday
Bike: (1.5hrs), 40km, av hr 117bpm
Easy spin around the city. legs felt good. inserted a 20min TT building to mod-hard. Sitting around 38kph.
Run: (50min), 9.5km, av hr 130bpm
easy run to see Katrina off to th airport. Left Achilles is worrying me a little.
Saturday
Bike: (3.5hrs), 90km, av hr 122bpm
2hr easy
1hr lower steady
30min upper steady
Riding well but can feel the fatigue in my legs when I try to push
Swim: (1hr), 2.5km
300 free
4-50 (25 fast, 25 easy
200 (breath every 3)
150 (breath every 4)
100 (breath every 5)
50 (5 again)
50, 25, 25 max effort (31, 14.5, 14)
repeat this cycle twice. Those V02max efforts really hurt
Run: (30min), 5.5km, 131bpm.
10min easy
10min lower steady
4 x 200m strides (42sec)
Achilles starts out sore then gets better.
Sunday
Bike: (4hrs), 108km, 129bpm
Rode quite hard for around 2hrs
the rest was easy to lower steady.
Spent around 1.5hrs on the new aerobars. Position feels good and the bike is still quite stable
Run: (28:11), 5.5km, av hr 130bpm
I was literally crawling out the door. Feeling realty tired, but once I got going........
that was quick. I don't normally run this loop under 30min, so to go 28:11 with a 130bpm average (fatigue) I'm happy.
I great way to finish off a big week of training
Swim 1:00
Bike 15:05
Run 3:13
Other 1:00
Total 20:20
Summary
Very happy to break 20hrs for the first time ever in a normal working week. It is going to be interesting to see if I can up the ante and break 30hrs in my week off next week.
posted by Paul Fleuren at 10:01 AM
2 Comments:
Man, your heart rate is amazingly slow for the speed you're running and cycling. I hope I can be in such great fitness one day.
Bruno.
thanks bruno,
it has taken me a while to develop this. I used to do all my running around the 150-160bpm and my riding around the 140-150bpm, but I was never able to carry that over to race the full length of an IM. In other words I was typically blowing up 2/3's into the bike and 1/2 way into the run.
Once I started training with a lower HR I began to teach my body to burn a greater % of fat. This then enables me to complete an IM without slowing down. it has also allowed me to comfortably move from being able to handle 12-15hrs PW up to around 18-20hrs PW.
2 yrs down the track and I now have more speed at 130bpm on the bike and 140bpm on the run then what I did with my previous HR numbers.
I still train with higher HR numbers but it just makes upa much smaller % of my total training week.
The key to IM training is to produce stamina. That is directly addressed through frequency and volume 1st. Once you can handle the volume you'll then be able to absorb the intensity.
I still think I'm around 1yr away from being able to handle the intensity. That's okay for me because even though I'm training the way I do now I feel like I'm getting quicker and quicker, even though it is not my primary focus.
make sense?
Paul
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