Weekly Summary and Chat with Coach
Let's start off with last week's training.
Mon - rest
Tues - Bike 60', Swim 60'
Wed - Run 40'
Thurs - Bike 55', Swim 60'
Fri - bailed a run
Sat - Brick 240' (Bike 220' + Run 20')
Sun - Run 70' (read it wrong, suppose to be 100')
Total - 585' or 9 hours and change
Yesterday I was exhausted. I am glad it was a rest day. My body do need a rest. My fellowship had a coffee house last Fri. Preparing for that and I bailed on my run. The good news is that my brick on Sat, 3 hr 40 min ride + 20 min run, I have no stomach issues. I kept my Heart Rate below 149 and I am fine. Will explain more of this below.
I talked with my Coach last night. Glad he was there to give me feedback.
He suggest I try eating more conventional food. One hour on Infinit and another hour on solid food (banana, Clif Bars).
ii) Heart Rate
We talked about my stomach problem last last Sat. As suspected, my heart rate was too high for my body to handle food. As mentioned above, I rode with 149 and things are fine. Coach suggested I ride with a heart rate of 142. He gotta be kidding. 142? I will be slow.
Gordo had it right. Slow is the new fast. I do not anticipate to be that slow on the bike. At the same time, I need to let my body absorb as much nutrition as I can before the run. It is a long run..and if I blow up on the bike...it will be even a longer run. I rather be slow throughout the race than slow down on the run.
He suggest I run with a HR of 144. I would be running about 11 min mile or so.
iii) Race Schedule
March 4th - 1/2 Chilli Marathon (run w/ Anners)
May 13th - Mississauga Half Marathon
June 3rd - Ride for Heart (ride up the highway, 120 km or so, possibly run 30 min afterwards)
June 16th - Muskoka Long Course (practice pre race meal and jitters)
June 23rd - Ironman Simulation (organized by coach)
July 22nd - Ironman USA (fun!?!)
All the races leading up to July 22nd are done in aerobic zones. Nothing fancy. I will be running 15-30 min before the 1/2 marathon so I can get a decent long run in. I wish there is more tri before July 22nd but most are short (sprint). If I do a sprint tri, I can use that same day to go for a long ride. I rather do a long ride and work on my nutrition instead.
iv) Climbing on the bike
Coach said the only way to learn to climb hills is to climb hills. Trainer will not stimulate hills. Use trainer to work on base, efficiency and technique. Once spring comes, go outside and work on hills. Learn to shift by feel. In general, if RPM drops below 70 shift. There is no hard rule (like stick at 90 rpm), find what works for you.
I look forward to this summer when I will be climbing hills big and small :)
v) Swim - Kick
Kick should be like a whip. The kick acts as an achor for me to get a proper catch. Kick helps rotate body. Keep hip at surface level and learn to kick consistently (even when breathing) and flutter.