WEEK 2 (31-03-2009) - Training for Ironman

Tuesday

SWIM 0:45

WARM UP

4 x 200 Choice w/20 descend 1-4 from 50% to 75%

MAIN SET

16 x 100 w/10 sec rest after each

#1-4: Descend from 60% - 85%

#5-16: Each one should be high quality @88-92%

-- record your average on the last 12 for future comparison

COOL DOWN

100 Swim - 100 Kick - 100 Pull - 100 Swim

BIKE 1:20

This is the first workout in the second week following the Aussie Bike Plan. If you're using consistent distances over time, you can record and analyze your progress weekly.

Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%

INTERMEDIATE SET

4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each

MAIN SET - BIG TARGET!

You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress. By focusing on the 84-92% intensity zone, this set is designed to tax your Anaerobic Threshold (AT) energy system.

CompuTrainer users: Remember that you should find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill (+0.4-0.7%). Keep the course the same from week-to-week for comparison, and be careful not to overstress your knees!

2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

Queso de cabrales en Viktualienmarkt

Madre mía que alegrón me he llevado hoy, paseando por el Viktualienmarkt. Me he encontrado con un anuncio de queso de !CABRALES¡. Si es que Asturias donde va triunfa. Y como dicen en el anuncio; que se preparen que es muy intenso, jeje.
!!!Puxa Asturies¡¡¡

WEEK #10 (22-03-2009) - Training for Ironman

RUN 1:45

30:00 warmup, gradually raising your HR to 75% for the last 10:00

6 x 8:00 tempo run @80% w/2:00 recovery jog

Continue jogging, allowing your HR to come back down to 60% before stopping

BIKE 1:00

Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout

WEEK #10 (21-03-2009) - Training for Ironman

BIKE 2:45

Some of you are racing today (Wildflower), and the others should head outdoors if the weather is cooperating. Also, it's perfectly fine to swap Saturday's sessions with Sunday's, which is pretty useful if it's raining on Saturday and the forecast calls for sunny skies the next day -- keep that in mind throughout the warmer months.

For those stuck indoors, we've got a tough one lined up for you:

WARM UP

20:00 warm up spin, using a gearing pyramid to get into it slowly.

DRILLS

3 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

Aerobic Set:

This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.

2 x (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery

Intermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.

4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET -- BIG TARGET

(6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70%

2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @60-70%

COOL DOWN

Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!

WEEK #10 (19-03-2009) - Training for Ironman

Thursday

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

MAIN SET

3 x 400 w/2:00 rest after each

#1 @80%, #2 @85+%, #3 @90+%

COOL DOWN

16 x 25 IM order w/5 sec rest

RUN 1:15

This workout is particularly suited for running at a track. The time durations are provided for guidance if you don't have access to one.

15:00 warm up jog

Intermediate set:

4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)

-- no additional rest between sets

MAIN SET - BIG TARGET

3 sets of the following:

1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery

2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery

-- extra (800m / 4:00) recovery jog after each set

-- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better!

Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.

WEEK #9 (15-03-2009) - Training for Ironman

Sunday

RUN 1:40

15:00 warm up jog, holding your HR under 70% throughout

30:00 "bulk" aerobic run: hold proper running form throughout

2 sets of (5:00 jog @60% between sets):

8 x 1:30 with fast foot speed w/30 sec slower jog after each

-- let your HR drift above 80% if necessary to hold the proper cadence

Continue running at an aerobic pace (60-70%) through to the end.

BIKE 0:50

Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery.

WEEK #9 (10-03-2009) - Training for Ironman

BIKE 1:40

WARM UP

20:00 easy spinning, gradually working up to 70%

DRILLS

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

MAIN SET

3 x (6.2mi / 10km / 17:30)

-- #1 @70-75%; #2 @75%; #3 @80-85%

w/3:30 easy spinning @60% & 90rpm after each

COOL DOWN

Keep spinning, holding your cadence at 85-90rpm and reducing your gearing to bring your HR under 50% by the end

RUN 0:45

10:00 easy jog, gradually bringing your HR up to 60%

10:00 increasing your effort up to 70-75%

Stride Drills:

4 x "250 Strides" on 5:00 interval

(This means to begin each one, every five minutes.)

Focus on increasing the speed of your leg turnover

-- really try to get your foot speed going!

-- it's ok to let your HR drift up above 80%

Cool down completely, bringing your HR back down to 60% by the end.

WEEK #8 (8-03-2009) - Training for Ironman

Sunday

RUN 2:00

It's time for another MAF test to check out your aerobic condition. Record your results of this main set for future comparison -- you should be seeing steady improvement as your overall fitness improves.

WARM UP

15:00 jog, gradually increase your HR to 70% the last several minutes -- continue into a

30:00 aerobic run, ending up at the track

INTERMEDIATE SET

6 x 20 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each

-- if at a track, build up the straights and jog the curves

-- make sure legs feel loosened up before you do the main set.

Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:

Big Target (7mi / 11.2km total, including recovery):

4 x (2400m / 1.5mi) right @75% w/400m @65-70% after each

-- the entire set will provide aerobic work, and breaking this into intervals will enable you to focus on holding good form while keeping your HR under control

Go straight through into your cool down, beginning @75% and reducing the intensity gradually to under 50% by the end.

BIKE 1:15

This ride can be done either indoors or outside (be careful not to get caught outside in chilly weather -- up north anyway!). If you're inside, then here's some basic structure to follow:

25:00 spin

It's always a struggle to get your "riding legs" back after a hard run, so don't be surprised if you're going relatively slow at first. Your blood will get redistributed quickly, bringing oxygen and "freeing up" the other large muscles in your legs used for riding.

4 x (2.5mi / 4km / 7:30) @75% w/2:30 @60-70% after each

Wind it down the last 10:00, finishing with your HR back under 60%.

WEEK #7 (7-02-2009) - Training for Ironman

Saturday

BIKE 3:25

Use the duration as a guide if you are riding outside -- the indoor alternative shown here is shorter (around 3:00), but will be more efficient and focused than riding outdoors. The tradeoff, of course, is that you'll miss the bike handling development, fresh air, and general excitement that comes from a long ride. Either way, you win!

WARM UP

20:00 gearing pyramid

-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one

and increasing your intensity gradually to 75%

DRILLS (30:00 total)

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

4 x 3:00 VG Sets w/ 30 sec recovery spin after each.

Each VG Set done as follows, 2 x through:

40 sec in a moderate gear @90-95rpm;

20 sec easy gear @110+rpm;

30 sec hard gear @85 rpm

2nd time through, your pedal stroke should feel smoother:

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

MAIN SET -- BIG TARGET!

These progressive sets begin with aerobic intervals, then increases intensities as the distances decrease. Pace yourself through the entire 55km, and record your results for future reference.

CompuTrainer Alternative: You can, instead of this first set (2 x 20km), simply do the pre-programmed Columbia Triathlon course. Be sure to pace yourself through that as you would this set and be sure to record your results for future comparison.

2 x (12.4mi / 20km / 36:00) @75% w/4:00 recovery after each

3 x (3.1mi / 5km / 9:00) @80-85% w/3:00 recovery after each

COOL DOWN

Continue spinning, gradually reducing the intensity to 60% and below.

RUN 0:50

Quick! Off your bike and back out the door!

That big slab of pancakes will have to wait 'til you get back....

Hold a sustained, steady pace @75% through the bulk of the run. Be sure to finish with at least 3:00 of walking -- then go ahead and eat!

WEEK #8 (4-03-2009) - Training for Ironman

Wednesday

SWIM 0:45

WARM UP

8 x (50 Swim - 25 Kick), continuous

MAIN SET

24 x 50 w/10 sec rest after each

(Alternate Set: 18 x 50)

-- odds: moderate pace (below 70%), minimizing your stroke count;

-- evens: fast pace (85%), still trying to minimize the number of strokes per length

COOL DOWN

5 x 100 w/10 sec rest -- middle 50 Choice

BIKE 1:20

This is the fifth day in a row of riding, and you should be feeling pretty solid on your bike right now. Stick to the suggested intensities carefully.

WARM UP

20:00 gearing pyramid

-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%

DRILLS

2 x 3:00 Isolated Leg Training w/30 sec recovery spin after each

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

Aerobic interval set:

4 x (3.1mi / 5km / 9:30) @75% w/1:30 recovery @60-65% after each

COOL DOWN

spin at 90rpm, bringing the intensity under 60% by the end

Media Maraton Collado Villalba - La Tragamillas 2009

La Media Maratón de Villalba en todo su explendor.

Media Maraton Collado Villalba - La Tragamillas 2009

Lo primero de todo, agradecer a mis padres su apoyo durante toda la prueba, no han parado de animarme, con este club de admiradores puedo con todo, jeje.

Para poder hablar apropiadamente sobre la competición, debería en primer lugar explicar donde estoy, de donde vengo y a donde voy.

?De donde vengo? es fácil de explicar, es la segunda media maratón que hago, como competición claro, yo por libre he hecho muchas veces la misma distancia entrenando, la otra fue la media maratón de Ingolstadt en 2008, en la que hice 1 hora y 34 minutos. Para aquella carrera no estaba siguiendo ningún tipo de entrenamiento especifico. Con lo que no se como me encontrare en una competición tan corta ahora que estoy entrenando para el Ironman.

?Donde estoy?, el camino en el que me encuentro es la preparación para el Ironman de Niza, que es el próximo 28 de Junio. Es verdad que es un objetivo muy importante, pero creo que estoy haciendo mi trabajo correctamente.

A la pregunta de ?a donde voy?, además de al Ironman de Niza, debo señalar que la respuesta no es tan clara. No se como va a reaccionar mi cuerpo ante el entrenamiento, si los músculos van a pasarme factura, etc. Pero ante la duda..... la prueba mas grande.

Y es en este punto en el que me propongo hacer la media maratón de Villalba, como preparación del Ironman. Espero que todo siga su curso y me ayude a poder mejorar.



Desarrollo de la competición:

Hora comienzo: 10:01, Tiempo: 1 Hora 27 minutos 56 segundos, Distancia: 21.19 Km, Frecuencia cardiaca media: 181 ppm, Ritmo medio: 4:08 /km, Velocidad media: 14.5km/h, Calorías: 1498 cal.