Tuesday, June 13, 2006

A long look at training..

Yesterday, I had a great swim.

Met up with Sarah and swam back and fourth along the beach for about 600 m. The waves were strong and I never experienced that before. Good practice for Sunday. Afterwards, I went to the community pool. I did 4 sets of 500 m pulln Each sets I focus on a specific technique. Here is the breakdown:

First set, hand push water to leg
Second set, high elbow
Third set, no crossover when breathing
Last set, all the above plus sighting

Felt great. With proper stretch, recovery drink and good rest, this morning, my arms feels fresh and ready for some more.
......

I have been thinking about my training for the past month and the beginning of this season. I notice that in the past month, my training is up and down and not consistent. I don't get up as early as I do in winter to train. Perhaps this has to do with summer and more social things going on.

On the other hand, one of the things I am doing well is rest and recovery. This year, I haven't got sick once. No sniffles, no cough, no cold. No sick = faster recovery = more training. I have some minor injuries. But nothing biggie. So maybe I am taking care of myself better than I think.

Got this article from Sheila, Gordo talks about training for Ironman and endurance sports. As any atheltes want to push their performance, there is always a feeling of inadequate when comparing with others. Gordo put it well in this verse, "The best athletes race from where their fitness is, rather than where they'd like it to be."

So how is my fitness? It has improved a lot since last year. Not only am I going further but also faster. If we have to put it into numbers, well, last year's tri, I rode the bike leg averaging 30 kph in a 33 km route [flat]. When I rode Becel Ride for Heart two Sundays ago, I rode the same speed in a 75 km route [up and down] (ok maybe not faster..but I ain't slower :D). More noticeably is my recovery. With proper diet and rest, I am training much more volume than last year feeling stronger, more fresh and more energetic.

The past few weeks, there are few trainings I have been pushing too hard. Example, last Fri's long run. There is no need to go all out in the last 15 minutes. Long endurance race is all aerobic. Worst, it killed my quads for Sat's long ride. I was lucky Darren wasn't planning on going all out.

So how am I holding up? Today, I slept 9 hours and bailed my morning training. Boy, does that feel great (the rest, not the bail out). Leading up to Sunday, I want to get 8-9 hours of rest everyday. If I have to bail on a training for rest, I will. My body and mind will appreciate it. I want to do a short long run (15 km or so) on Wednesday. A relaxing bike ride. Then the other days will do 30-50 min of exercise as I feel.

I am very prepared for this race. There is some worry of the swim but overall I am feeling quite calm and excited.

After the race, I plan on easing back into training. Then have one focus training week. Then taper off for 1/2 Peterborough (July 9th).

15 comments:

psbowe said...

It's a big plus when you receive the rest your body needs.

Great workout. Hope the rest of the plans goes accordingly. :)

Steven said...

There is nothing wrong with resting, Cliff. Technically, that is when your fitness gains are realized as that is when the body is regenerating the muscle you've broken down during the training sessions.

Great job.

Bolder said...

looking forward to your race...

all this training is fun and everything, but time to get racin'!

Rachel said...

You'll do great. You are so prepared. Way to persevere with the swimming. How did it feel with the waves? I'm just curious as to whether you got seasick or how you prevented it. I agree with your friend. It's all about just sitting back on race day and letting your fitness speak for you. You've already done the homework. The race is the fun part.

Donald said...

Wow, those races are coming up soon! Looking forward to hearing about them.

Hilda said...

The race is so close, now you will put all thogether, how exciting!!

Great you see how your body becomes stronger somehow you don't even know it and is there!! :)

jessie_tri_mn said...

Good for you for realizing the importance of rest and prioritizing it above all else. Your body will thank you for that during this weekend's race!

TriSaraTops said...

Rest up--sounds like you needed it! Great job on the swim--you'll kick butt this Sunday.

IMmike said...

nice post cliff. I see these next couple of years as learning experiences. Finding out what works and what doesn't. I'm also finding it tough to be consistent these days. Good thing I'm in a taper and not supposed to train!

qcmier said...

Sounds like you have a lot figured out. Keep at it. Looking forward to hearing about your awesome race.

Mike said...

No worries on the swim Cliff- you'll do fine! Remember to race YOUR race and don't get caught up with all the yahoos that red-line out of the gate.

One tip for the swim- go hard for a couple strokes in the water before the actual start so that you are breathing really hard...gets those lungs primed and ready for the race pace...seriously, it works...of course, give yourself some time before the actual start to do this!

Dave Herrington said...
This comment has been removed by a blog administrator.
Kewl Nitrox said...

Looks like you have it all down pat - going longer, faster and getting 8-9 hours of sleep every night. Wish I could say the same...

Hey, one thing about swimming in beaches - it is usually more choppy near the beach because of the surf. If you can, swim further out, you find it calmer.

Train safe and God Speed!

trifrog said...

The joys of rest and recovery. I would do well to heed this lesson all year long to stay well-conditioned and sickness-free.

Dave said...

Feels nice to know that you've improved a lot from the year before ey?