I have been vacillating about writing this post for the last several days, but reminded myself that the purpose of this blog is to document the journey of this season, which will culminate in 27-days at Kona. I tend to speak (and write) when I have something to say; otherwise I remain quietly observant. The last five weeks have been insightful in a few key ways that I think deserve some discussion.
Distraction
First, the photo below is an attempt at demonstrating the first lesson learned recently. Sometime over the last few weeks, I found myself distracted from what is really important. That is, after Ironman Boulder I found that I was focusing on the outcome of a good day at Kona (subject of pending post). However, in order to achieve the best possible outcome at Kona, I need to focus on the process -- every single swim catch, pedal stroke, foot strike, every breath, every training session, and every action between now and the last steps along Ali'i Drive. I noticed the efficacy of this shift in focus on the Vasa swim trainer. When concentrating on the left arm pulling wider and deeper, I get more power. On the bike, more speed comes not from thinking of speed, but instead thinking of an efficient and round pedal stroke.
A Balancing Act
While it's important to keep focused on the process, I still need to maintain a balance between the methodical process of training and dreaming (of some outcome). While I will be satisfied with a well executed training plan and race, that satisfaction will be multiplied by achieving the goals I have been dreaming about and visualizing for some months now. I guess one could imagine the process is the cake and the outcome is the frosting.
Current Training Status
After Ironman Boulder, it took a little more than three weeks to get back to the training level I wanted to achieve. It seems like the short taper leading into Boulder did NOT necessarily result in the faster recovery I had expected. However, I did race Boulder at a new level, so perhaps that added to the recovery time. As may be seen in the Performance Management Chart (PMC) below, it was about 23-days between Boulder and a material ramp in my Chronic Training Load (CTL).
Also, as the PMC shows, my CTL is now above Boulder, and this week I was able to hit a TSB of -50, which should be considered the razor's edge (for me) -- training beyond this load risks injury and illness.
Some Training Additions
The second week after Boulder, I added some functional strength work, aimed at mitigating an expected reduction in training volume and to address some range of motion and muscle activation issues I have noticed. In particular, I was trying to address the lack of gluteal activation on the bike and improve some hamstring range of motion, both of which are aimed at achieving more power on the bike. The weight work has been extremely modest, aiming solely for some better nuero-muscular activation of my glutes. While it has been modest, I had to take a week off the weights, as I had been so sore it was affecting my ability to train. The functional strength work is under the guidance of a local Chiropractor & personal trainer, using the Foundation Training methods. While still early in my exposure, I can appreciate the benefits this training may offer to both the bike and run performance in improving range of motion, posture, as well as core strength.
Lastly, in addition to the functional strength work, I got to climbing on the bike -- my Achilles heel. This addition, too, is aimed at more power on the bike.
Land-based Training is Going Well
Some recent training performances have really surprised me, especially running. This fact is surprising as my running, while consistent since Boulder, surely has not matched the training load of my cycling. A few recent example include:
- Last weekend's 20-mile run was the first run in excess of 1-hour since Boulder. I was amazed at how good my legs felt, all the way until mile-18. It really goes to show the longevity of endurance training and benefit of frequency over duration.
- Last Thursday's brick was also surprising. I rode an "easy" 100-miles, which was actually within 5% of Boulder's power, then ran 6.5-miles. I started easy/comfortable (136BPM) with the first three miles at (Normal Graded Pace, NGP): 7:45, 7:22, 7:24. Then, I decided to run the next three near threshold: 7:04, 6:45, 7:02.
- Today's 20-mile run, which ended with a Training Stress Balance near -50 was a new 20-mile run personal record: 7:40/mile (NGP) @ 136BPM. The return 10-miles was at a NGP of 7:22/mile with a heart rate of 145BPM, which is where I raced Boulder at a NGP of 7:36/mile. So, it appears my run fitness has improved since Boulder by ~14-seconds/mile at race heart rate.
While land-based training is going well, my swim speed has somehow seriously declined. I typically sacrifice swimming when my training load is challenging, as it has been. However, I really have not neglected swimming to the degree my swim speed suggests. I am now struggling to even hit 1:30 intervals on 100yds. I will throw frequency at the problem and I suspect the speed will return by this time next week.
Final 4-weeks Plan
- Attempt to swim and run every day for the next 3-weeks
- I may try to get a 10k swim day in this coming week
- Maintain the bike strength & functional strength work through this week
- Start a long, gentle taper now bringing the Training Stress Balance (TSB) up to -30, -15, then 0 on the next three Sundays
- The long run will taper from 20 (today), to 16 next week (3-weeks out), 13 (2-weeks out), then 9 (1-week out)
- I'll probably try to keep the long rides at 100-miles for the next 2-weeks or until the weather forces me onto the trainer
- As distances shorten, I will be adding some intensity
