2.4 miles Swim + 112 miles Bike + 26.2 miles Run
Happy Belated ThanksGiving !!
Yesterday plan was to hit the swimming pool early morning, and then go for an easy run 5-6 miles.
But plans are made to be broken. Unhealthy sleep, woke up late, skipped the swim, thought of running, lazy ass did not put up the running shoes. Went for a crossfit workout in the evening.
To make myself feel less guilty I warmed up with a 1.5 miles run before the crossfit workout.
Crossfit is going to make an endurance athlete gasping for energy. So avoided a post workout run or indoor spin.
Went for a chilly morning ride on my new 11-28 cassette. Focussed on maintaining my speed/cadence. Strava: http://www.strava.com/activities/98556789
Evening was at the crossfit box, with some exhausting WOD – power cleans and jump ropes.
I will be writing a post on how I plan to balance crossfit training with full distance Ironman training.
What a workout, and I was able to maintain the form during the last round. This workout was coached by Chris Hinshaw, 1985 Ironman World Championship runners-up.
After some warmup drills, and bringing the body to exhaustion, we started the following-
- 800 m (@ 3:30) – 3 mins rest
- 400 m (@ 1:45) – 1:30 mins rest
- 200 m (@ 0:45) – 0:45 secs rest
- 100 m (@ 0:22) – 2 mins rest
- Repeat for 3 rounds
Basically this workout will make you maintain the right speed, and make you workout at your anaerobic capacity. You will use the 800m to basically settle down in a pace.
If you plan to do this workout, then the 800m pace will be based on your mile PR time. After that you will select your pace for the 400s, 200s, and 100s. However, the tempo for each of these intervals must get progressively faster. As example, my 800 pace is 3min. My 400 tempo would need to be faster than 1:30. My 200m tempo would need to be faster than my 400m finishing tempo. Finally, my 100m tempo needs to be the fastest tempo.
It will be good if you can keep a tab on your pace through the 800 m and 400 m, by using a watch.
Here is my workout-
Round 1 :
Cooled down with a 400m at a 800m pace.
Having heard that quite a lot of Pros ‘Andy Potts‘, ‘Meredith Kessler’ and ‘Tyler Stewart’ and many more stay indoors for their Ironman Bike training. And a short exchange of messages with Andy Potts, also strengthened my belief in Indoor training. At the worst, it will be a pure waste of time :).
So I have borrowed a fluid Kinetic Kurt trainer from a friend, to test out the indoor training.
My main objective out of this being –
- To improve my cadence
- Train on Higher Cadence on higher gear
- Quality training in time crunch situation
More on Indoor training later. For now I am posting my first Indoor workout.
The workout was hard. Here is the link from Garmin Connect, post workout:
Goal for the Workout : Keep the same Cadence range, but move on a higher gear.
Keep in mind that you need a big towel, music to keep you running, and your choice of hydration. You are going to sweat way more than you sweat outside.