IM Training Log w/c 17.02.20

Body Comp Stats 
Weight: 76.1kg (+0.5kg)
Body Fat %: 28.3 (-0.6)
Muscle %: 33.8 (+0.4)

Mon: 12:15pm Total Body Conditioning

Come on, you know it by now… Monday = Row, Bike Ski 🙂
Today it was 1 min Row, Bike, Ski, 2 min, 3 min, 4min and back down. No rest and, as those that mentioned this found out, no sympathy either!

Mon: 1pm 20 min Core Conditioning

Another go at Eliud Kipchoge’s core routine (taken from his training camp for the 2 hour attempt) which takes roughly 10 minutes and then 10 minutes of GHD, Sit Up, Russian Twist, V Up work.

Tue: 12:15pm FTP Test (Take 2)

It isn’t really advisable to do two FTP tests in two weeks but I wanted to validate my Ramp Test result with a 20 minute Test and I really wanted to do it on a Concept Two Bike -Erg. Luckily my Coaches recently purchased one and very kindly let me have some quality time with it.

Man, does it burn!!! My test result was very slightly less than last weeks Ramp Test but I kinda expected that so I wasn’t disappointed. I’m excited to see what I can achieve when I retest in 12 weeks time 🙂
Toby and I were going to do a second workout, something called Acid Bath (I will explain more when we do it) but he informed me that we were postponing that joy as he was still a bit broken from his session yesterday. The only good thing about this was that I could go all out on the FTP test without worrying about what was coming next.

Wed: 6:45am Indoor Cycle Class and 2 mile Run

Certain things are becoming routine and coaching my class then heading straight out with Gary for a quick out and back run is one of them. I am a believer in routine being the enemy but my indoor cycle changes week on week and you can’t beat a brick session when preparing for a triathlon.

Wed 1pm PT with my Coach, Kerry

The focus today was on building leg strength and power so say hello to Bulgarian Split Squats, with a barbell. 5 sets of 5, with a little interlude from Toby informing me these were the thing that fucked him up! Obviously I wasn’t doing them anywhere near as heavy as he was, plus I wasn’t doing any of the other stuff he did with it so I was pretty sure I would be ok… and I was. I mean, don’t misunderstand, it was hard work and my glutes were on fire in that way that you are very aware of your ass for the next 24 hours but I was ok.

Thu: 9:30am Indoor Cycle

It was week 8 of my indoor cycle programme; Unbreakable, a tough race – climb – race pyramid session and one of those sessions that I was cursing myself for creating at certain points.

Thu: 6:30pm Double Coach By Colour Indoor Cycle

I hit the training jackpot this evening. Rather than coaching a class then participating in a class I was asked to cover the second class meaning I got to control the programme. The first class stuck to the programme so, second shot at Unbreakable (I was not the only person cursing me this time!) and then I chose to bring back one of my favourite 2019 sessions called Relentless… which is exactly what it sounds like. A brutal mix of racing and hills that simply didn’t let up.

Fri: Unplanned Rest Day

Again, my Friday plans went awry but like last week, because I had coached an Insanity, LBT and Tabata class all by 10:15am I wasn’t too worried. I was also aware that next Monday is Hell Session day so an extra rest day isn’t the worst thing in the world.

Sat: Planned Rest Day

Sun: 7:30am Pool Swim and Coach By Colour Indoor Cycle Class

I made up for my missing swim by hitting the pool early but I guess other people had a similar idea because wow was the pool busy. But, this turned out to be a good thing as I had a lightbulb moment while following an older lady up and down the lane towards the end of the session. I realised that swimming had suddenly got easier and it was simply because I had slowed my stroke.

I remembered things that I had learned a long time ago and clearly forgotten. Its like rowing… power over speed. Unfortunately I figured this out at the end of the session so I’m excited to get back in the pool and test out my re-learned knowledge.

Quick change and straight up to the cycle studio. I had 30 minutes before the class so I got to put in a decent amount of time in the saddle. I wasn’t coaching this class so I was able to just focus on the work and nothing else. My training plan had me doing a 40 mile ride and by the end of the class I’d hit 37 so not too bad at all. Hopefully the weather changes soon and I can actually get outside.

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    *No body stats this week. Storm Dennis kicked in and I couldn’t be fudged to go down to the studio in that just to stand on the scales. I can wait until next week!

    Mon: 12:15pm Total Body Conditioning

    Back to our regular scheduled programming, meaning Monday = Row, Bike, Ski. 40 secs on, 20 secs off. Hold the same calories every round, which for me was Row – 13, Bike – 11, Ski – 9. Need to get stronger on that Ski Erg!!!

    Mon: 1pm Core Training

    Starting to step up the amount of core work as I am very aware that I made a slightly tipsy agreement with our CrossFit Box’s Head Coach and I also want to line up on the start line of the IronMan with a 6 pack… not because it will make me a better athlete or more likely to finish but because I want to prove I can dedicate myself to my nutrition and training.
    I did the 10 minute Eliud Kipchoge routine and then spent 15 minutes running through various exercises such as Sit Ups, Russian Twists and GHD Sit Ups (The Glute Hamstring Developer – not hair straighters)

    Tue: 11:30am FTP Test

    Straight after coaching Insanity I headed for the beautiful IC7 indoor bike and started my FTP Ramp Test. Note to self, never do an FTP Test in an open gym when you don’t have your headphones. The constant grime playlist drove me to distraction and I actually quit maybe 1 ramp earlier than I should as I couldn’t stand it anymore. I was still very happy with the result and got an increase of 24 watts! If it had been my one shot as a test I would have dug in and carried on but I knew I could have another go soon. I already have some quality time booked with my coach’s Bike Erg next week and that is to do a 20 minute FTP test.

    Tue: 3pm David Goggins Guided Home Workout

    I felt like doing something extra today and while chatting with my good friend Mr Chris James his plans for a run were foiled so he said he was going to give the Goggins workout a go. I hadn’t yet sampled this particular delight so decided to do the same. He warned me not to preview it and just do it so I did as I was told. My only mistake was doing it in bare feet. My calf muscles did not appreciate that very much and if you give it a go, you will see why.
    if you want to try it, it’s on YouTube: https://youtu.be/SaiiLzTNVmo

    Wed: 6:45am Indoor Cycle Class and 2 mile Run

    Coach a cycle class, run with Gary. A good start to every Wednesday! I slightly felt the effects of yesterdays FTP test in the legs but nothing too bad. Too busy chatting on the run to really even think about whether it hurts or not. I guess that means it didn’t?!

    Wed: 1pm CrossFit Class

    Partner WOD with the husband today. Toby didn’t split us up today (no matter how much I hinted!) so we got to throw down together. It was an awesome workout;
    20 Rounds – 30 min time cap
    You Go I GO – 1 round each at a time
    200m Row, 4 25kg Hang Power Clean, 6 Over Bar Burpees.
    We pushed each other hard and got in just under the time cap. Boom! I always feel lucky that we are able to work out together and push each other. I know some couples that either get too competitive or just too angry with each other but we compliment each other quite well… plus there’s no point being competitive as he is pretty much better at everything than me and I’m ok with that!

    Thu: 9:30am Indoor Cycle Class

    Week 7 = Unbreakable; A pyramid session of endurance, sprint, race, climb, mountain, climb, race, sprint, endurance. It does not let up 🙂

    Thu: 6:30pm Coach By Colour Indoor Cycle Class + RPM class

    Coached the Coach By Colour Class then took a participant bike in studio (next to Gary for some motivation) for the second class. Back to back classes just to get a bit more time in the saddle.

    Fri: Rest Day

    Unplanned rest day. It was one of those days where other things became more important so training went out the window. Some people get really stressed when plans do not run exactly as dictated but I am not one of these people. I don’t get really down and/or angry/stress when injured… if I did, there would have been a whole load of stress last year! I’m currently dealing with a back issue but I am just figuring out how to work around it, although maybe the Hang Power Cleans on Weds weren’t such a good idea.

    Sat: Planned Rest Day

    Sun: 9:45am Indoor Cycle Class

    I was supposed to be out on my bike this morning but Storm Dennis made sure that, for the second week in a row, that didn’t happen. However, yesterday evening I got a request to cover Cycle at Nuffield Chichester and gladly accepted. I introduced them to the Power Pyramid session and from the feedback I got, they LOVED it! I’m glad as so do I.
    Not quite the milage I should have done but better than nothing.

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