2 weeks of “Base 2” training ahead.

Base 2

Uh huh. Base 2.  Yep. Sounds great. Sounds kinda “pro”…what is it again?

Well base 2 training, according to “triathlon’s most trusted guide” , comes after base 1. with the addition of:

sport-specific muscular force training with hill work incorporated into steady, moderate effort bike and run workouts. I described these here. For swimming, paddles and drag devices will help to create more force.

I’ll also include some 3-zone muscular endurance training now. This could be something such as 2 x 20 minutes (5-minute recoveries) or 3 x 12 minutes (3-minute recoveries). The hard part here is getting the athlete to hold back and stay in zone 3. Many want to bump it up to zone 4. There will be lots of time for that later on.

Aerobic endurance and speed skills workouts continue as before. The endurance sessions continue to get longer as the skills sessions continue as in Base 1.

Joe Friel

So for me…entering base 2 phase I get 2 workouts in each sport per week. I figure one endurance and one force rep. So a running week would look like a Monday 12 km run (65 mins at current pace) and within this run try to accumulate 10 to 20 minutes of running in zone 3 (163 to 171 bpm). Then the next running workout on Thursday might look like running up a steepish hill (golf course hill) for 15 seconds, walk back and 90 sec recovery total, run again, walk back and run again. (A total of three times). Thats 1 set of 3 reps. Then 3 min recovery and repeat for a total of 3 sets.

More on swim and bike next post.

Brick: End of rest week.

The brick is not something I always look forward to. To be honest, I don’t think I have ever looked forward to it. I’ve always viewed the brick as a necessary evil. Maybe because it has always hurt so much, and in my competitive history, I haven’t seen any real benefit on race day. (The run always hurts). Today was different. It felt good. It felt like I’m doing something right. (meaning whats best for me, not just following a general program).

I’ve come off the back of a rest week. Rest week means low duration low intensity work across all three sports. The result of this (and lets also remember good nutrition plays a big part), is that I came off a moderate bike ride (see stats below) and went straight into a run. I came off the run feeling tired but good.

From the beginning, the run felt good. I was able to keep my pace at around 5.25 which was right where I wanted it. I punched out 4kms without any pain or feelings of weakness. The last bit was going up the golf-course hill. (That always slows the average pace).


Byron Bay Swim

My last swim of recovery week.

IMG_20160408_080600-01Beautiful on the beach today. water warm, with the odd cold patch. did a quick run from the clubhouse up to the start point near the pass. Barefoot, hard sand, high cadence. I love barefoot when I can. I feel that improves my foot placement. This then carries over to my running on the road in shoes. when it stops feeling good, I remember running barefoot up the beach and replicate the foot placement. It results in me straightening up and lifting my cadence, running faster, a feeling of conserving energy.

So here is the swim data.

My morning ride and Garmin “time in zone”.

Garmin connect issues…

Not showing time in heart ratewp-1459822378935.png zones. No Data Available.

Yes, my Garmin FR620 has the zones setup correctly. Yes I can see the heart rate zones on Garmin Connect. Yes, I have the latest update of the Connect App for my moto x 2014 running Cyanogenmod 12.1.

No, I cannot see any data. 🙁

Here’s the ride from this morning, slow, short, but high cadence. (It’s recovery week).

 

iframe from strava

<iframe height=’405′ width=’590′ frameborder=’0′ allowtransparency=’true’ scrolling=’no’ src=’https://www.strava.com/activities/530189625/embed/b0ec7bf9a76d1f6592266aa47bf29c23d2832388′></iframe>

clearly not working.

ahh, using the text editor and the (code) (/code) tags.

not really quick but it works.

Next up…garmin……