Filed under: bike fit, physical therapy, training update | Tags: 3hr bike, bike fit, build phase
Things have been going well. I’ve been getting in 90+% of my workouts over the last few unblogged weeks. The consistency has been pretty good. This week went very well with no interruptions. I’m three weeks into my “build” phase. Next week is a recovery week with a recommended sprint race on Sunday (yay!). I’ll probably have to do my own race starting at the gym.
Monday – Saw PT for continuing therapy and massage on left hip. She gave me running form tips and added to my stretching routine. Saw 2nd PT for bike fit; he recommended shorter stem, moved my arm rests back, and futzed with my cleat positions. I’ll go back to see him after I get the stem and put a few miles in this revised position.
Tuesday – 6×5:00 long hills + 3:00 active recovery (I went over to Thurman St heading up to Forest Park, and it was just the right time/distance). I got the new stem over lunch and got caught out in a hail storm for half an hour!
Wednesday – 2450 swim with 100’s, 9×75 @ VO2 & 6×50 sprint in the main set. 40:00 lunchtime run w/ 10×1:00 intervals +1:00 active recovery.
Thursday – 1:45:00 moderate ride on the trainer since weather was off.
Friday – 2450 swim with 200’s & sprint 50s in the main set. 50:00 lunchtime run w/ strides afterwards.
Saturday – 3:00:00 ride…great ride, but lost my license! I think it came out of my back pocket when I pulled out some shot blocks to eat. I went back to find it in the car, but I didn’t see it anywhere.
Sunday – 1650 time trial (1:37/100!! I’m a little leery of my lap count since the lap time is so good; although I have done 1:43/100 before so maybe I’m improving my efficiency.) 1:20:00 run this afternoon felt great; my HR was solid even though my legs felt a little heavy from yesterday. I ended up with a 9:40/mi pace (pretty good for me!). And, I FINALLY cleaned the drivetrain on my bike which has been squeaking at me for two weeks (poor bike!).
I worked out a ride with a friend to go pre-ride the course at the end of the month. That should be an eye-opener. I have yet to ride 50 mi, though I got close this weekend (48.4mi). I’m looking forward to getting over that hump soon. It scares me a little to think of the HIM distance with my level of fatigue this weekend. But there IS still 9 weeks to go. The swim feels good; the bike feels good for where it is now; the run is improving, but still scares me in the “can-I-do-it?” way. Today’s 1:20:00 was a good mental boost in the right direction.
