I need more bike time!!!
Going to camp in a few weeks and I would really like to be on the bike 7 to 8 hours per week for the two weeks leading up to the camp. The last 3 weeks have been 5+ hours and I feel pretty good but I haven't had any rides longer than 35 miles yet. The weather looks like it will finally allow me to go longer this week :)
Swimming has been a little low cuz I've been tired on Monday's after running long on Sunday but I got back into the groove this week.
Running is going well, 37 miles this week with some hard tempo intervals on wednesday. I need to keep up on that so I don't lose what I have.
Monday, March 12, 2012
Monday, March 05, 2012
Still things are going well, 3 solid week behind me with a few more to go until I go down to Georgia for a week with the HFP guys.
Swim
While still not a big focus I am swimming better than last year (which happened to be my best so far). I'm not a great swimmer but do OK. A week ago Karen and I went to a start and turn clinic at a local YMCA, I knew my turns were pretty good but it's the starts that I really needed help with. I know part of what I'm doing wrong but there is a lot I don't know about how to get off the blocks.
Probably the number one thing I do wrong is that I bend my legs while going into the water. I know I do it, I concentrate on not doing it but it still happens about 80% of the time. Another problem is that I don't bend at the hips enough to go into the water in really straight, I do more of a shallow dive and make a big hole in the water and I think that really slows me down.
Other than that I can get in the water without losing my goggles and something like a half sec behind my competition, maybe a full second behind someone that is really good.
The training has going well, there has been a swim meet at my local pool for the last two weekends so I haven't been able to swim on friday, that's OK since I've used that time to get another bike session.
Bike
I've been increasing bike time slowely but it's hard to get in extra time while on the trainer. I've gotten 4.75, 4.75 and 5.2 hours on the bike for the last 3 weeks, all but one ride on the trainer. The weather is supposed to be getting better this week and hopefully I can get some time on the road.
I did a FTP test two weeks ago and while I didn't do as well as I'd hoped I did do what I figured I'd do. 225 watts for the 20 minute period which puts my FTP ~215 watts. So It appears normal for this time of year and I kind of expected it while only riding ~3.5 hours a week for an extended period of time. I've gotten an extra ride in on the last two fridays and I think that will help me out some.
Run
A lot of work is going into this right now, the last 3 weeks have been at 36.5, 38 and 41 miles. It appears I'm done with VO2 intervals for now and into tempo intervals. While I'm able to do them they are a different kind of hard running. A lot of running in the low 7's is quick for me but I know doing them will help me out a lot. A big focus on Olympic distance this summer is probably why my coach is giving them to me.
Most of my running has been inside on a treadmill or on the track at LRC but with the weather getting better I'm hoping to do more running on the road now. :)
Swim
While still not a big focus I am swimming better than last year (which happened to be my best so far). I'm not a great swimmer but do OK. A week ago Karen and I went to a start and turn clinic at a local YMCA, I knew my turns were pretty good but it's the starts that I really needed help with. I know part of what I'm doing wrong but there is a lot I don't know about how to get off the blocks.
Probably the number one thing I do wrong is that I bend my legs while going into the water. I know I do it, I concentrate on not doing it but it still happens about 80% of the time. Another problem is that I don't bend at the hips enough to go into the water in really straight, I do more of a shallow dive and make a big hole in the water and I think that really slows me down.
Other than that I can get in the water without losing my goggles and something like a half sec behind my competition, maybe a full second behind someone that is really good.
The training has going well, there has been a swim meet at my local pool for the last two weekends so I haven't been able to swim on friday, that's OK since I've used that time to get another bike session.
Bike
I've been increasing bike time slowely but it's hard to get in extra time while on the trainer. I've gotten 4.75, 4.75 and 5.2 hours on the bike for the last 3 weeks, all but one ride on the trainer. The weather is supposed to be getting better this week and hopefully I can get some time on the road.
I did a FTP test two weeks ago and while I didn't do as well as I'd hoped I did do what I figured I'd do. 225 watts for the 20 minute period which puts my FTP ~215 watts. So It appears normal for this time of year and I kind of expected it while only riding ~3.5 hours a week for an extended period of time. I've gotten an extra ride in on the last two fridays and I think that will help me out some.
Run
A lot of work is going into this right now, the last 3 weeks have been at 36.5, 38 and 41 miles. It appears I'm done with VO2 intervals for now and into tempo intervals. While I'm able to do them they are a different kind of hard running. A lot of running in the low 7's is quick for me but I know doing them will help me out a lot. A big focus on Olympic distance this summer is probably why my coach is giving them to me.
Most of my running has been inside on a treadmill or on the track at LRC but with the weather getting better I'm hoping to do more running on the road now. :)
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