Tuesday, July 26, 2016

Week 8: Divine Intervention

Summary of Week 8




Training Goal: Absorb training
Personal Goal: Fine tune schedule and logging lots of bike time

Distance Covered: All Activities: 124.47km
Duration: All Activities: 10h53m
Elevation Gain: 794m

Swim Time:
1h06m
Swim Distance:
2.65km

Bike Time:
5h34m
Bike Distance:
98.44km
Elevation Gain:
644m

*For indoor bike - time measurement only
**Including brick

Run Time:
2h06m
Run Distance:
22.83km
Elevation Gain:
60m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
1h57m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
9:05m
Elevation Gain:
90m

Unaccounted for
~ foot workout
~ run drills/warm up/cool down
~ Stair descent
~ Some stair ascent
*No garmin record either deliberately or by accident - not pushing button and some other fucked up reason due to my own negligence



Training Notes for Week 8:

1) Swim workouts was a off a bit due to rain. Missed one session and didn't finish another one. I didn't make up for it. It is decided that swim will be the least prioritize session. Other than that, still little progress from last week.

2) Bike was quite ok but was rushing due to family commitment, hari raya, open house and stuff. Installed blinkers and lights since distance will get longer and possibility of starting or ending a bike ride in low light conditions is higher. Progress feels like last week altough felt better at smaller climbs. Slow but steady. Stationery bike was tough as duration gets longer. Not a comfortable place to be in but you gotta do what you gotta do.

3) Run was suprisingly ok especially during brick which I managed a 5:05min/km pace. Could be my fastest run time off the bike yet. No cramps, so that was a big improvement. Really pushed it during the run just to see whether i'd get cramps. Other than that, speed session were ok though might need some work especially run form. Progress still like last week albeit better. I like that cadence is increasing so that's some positive news there.

4) Strength session continues. The stability exercises that was quite tough to do last week were better this week. Still losing balance on some exercises, so still plenty to work on there.


Feeling Notes for Week 8:

1) I feel that fatigue is starting to set in and I'm starting to feel like the schedule will overwhelm me in August when races starts to rack up. Came up with the draft schedule for august but the outlook doesn't look too good. Either I risk burning out or I just have to back off during sessions or even during the race itself. We'll see how this goes.

2) I feel that waking up early is important to get all the workouts before anything else. this way I can just focus on other things.

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3) I feel like I have a lot going on triathlon wise and maybe having a record of them would be nice to look back at in the future after all this Ironman madness finishes.

4) I question myself sometime on why am I doing this. Of course I'm in autopilot mode when it comes to training as I enjoy it so much. So it's not a matter of whether its hard or whatever, its probably more on whether all this training meant other things have to compromise and that breeds guilt. So questions always arises as a result of feeling guilty and starting to shift to whether all of this, is worth the effort and time spent?

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Wednesday, July 20, 2016

Week 7: It has begun

Summary of Week 7




Training Goal: Finish strong in Saturday's Long Ride
Personal Goal: Measuring Fitness and Recce Route

Distance Covered: All Activities: 201.84km
Duration: All Activities: 17h07m
Elevation Gain: 1627m

Swim Time:
2h52m
Swim Distance:
6km

Bike Time:
9h23m
Bike Distance:
171km
Elevation Gain:
1233m

*For indoor bike - time measurement only
**Including brick

Run Time:
23.8 km
Run Distance:
3h02m
Elevation Gain:
269m
*Including brick

Time Spent Doing Strength/Core/Stability Exercises:
1h33m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
12:51m
Elevation Gain:
125m

Unaccounted for (No garmin):
~ 24 minutes foot workout
~ 1 hr drills/warm up/cool down
~ Stair descent


Training Notes for Week 7:

1) Swim was rather difficult for speedier sessions. Still trying to recall/find the right stroke movement. Couldn't complete all swim sets because of time issues. Priority are main sets which involves working on base and speed. Drills are done at least once per week. Status: Probably at 1.5km now at comfortable pace (more than 2min/100m).

2) Bike was quite ok considering the distance. Probably at around 80 km to 90km fitness level. Climbing was ok but steeper gradient was quite challenging. Nutrition was ok. Still need to sort out a few of bike issues. Goal was to finish strong on the long ride. Didn't finish strong but wasn't crap at the end either. Status: Probably at around 80 km to 90km now at easy/comfortable pace (less than 30km/h).
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3) Run was suprisingly ok especially doing a 5:25min/km pace for the 5km brick. Maybe the focus run session before and during ramadhan help maintain some run fitness. Pace has improved and starting to find running form. Still need to test at higher mileage runs. Status: Probably at 10km now at a comfortable pace (more than 6min/km).

4) Strength session will continue with Eric Orton's routine with the gym ball and stability wedge, static body weight core exercises, and weights for the main muscle groups in legs. Considering to add lunges and squats if time permits. Also trying to committ to climbing stairs up and down office (10 storey) to give the legs some workouts and getting some elevation in.

Feeling Notes for Week 7:

1) I feel even in training i could push harder. In some sessions I was quite suprised I hit some numbers that I didnt manage to do during previous training workout. The problem is to hold it for a period of time.

2) I feel I can better manage my time if preparation were done in detail and prior to work outs. I can schedule my workout better by going over it with the missus. I do wonder how much can she withstand over the following week as training gets longer and more intense leaving me with more time out of the house training/burned out. So I am also basically testing & pushing her patience's threshold limit.

3) I feel music helps a lot. And it's really required for those relatively long, stationery and repetitive sessions in the gym.

4) I feel triathlon isn't everything. I need to also think and do other non-triathlon things to better appreciate life as a whole. Maybe this is a sort of defense mechanism against feeling guilty, I don't know. But it feels right whenever I do non-triathlon things especially those that require me to be a responsible person. But to a certain extent, I try not to miss my main workout. Especially those long ones or strength sessions.

5) I feel racing helps push your body break through the limit. Really miss trail running and will try a 50km ultra next year. Will probably add some elevation in August for the back to back to back races.

6) I feel rest is crucial (duh!). I think, among others, increased performance metrics is partly due to rest.

7) I feel I am starting to have a sort of routine/habit of doing things and getting more efficient in creating an enabling environment for me to workout. Let's hope it stays that way.

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Monday, July 18, 2016

Formulation

The process involved in formulating a training plan (basically how I did it):

1) Come up with a calendar for a whole year's worth of events, holidays, family events, A race, milestone race, milestone goals etc. Find A race (IMMY 2016). Go backwards from the date of A race (24 weeks back) to determine training start date.

*note - 12 November 2016 is IMMY race day and 24 weeks back is 30 June 2016 (week 1). It;s a week before Ramadhan. I trust my base is adequate to officially begin training in week 7 after Aidilfitri.


2) Come up with a daily sechedule. Week start on Monday and ends on Sunday. Have to be as detailed but consise.
My sample include 3 session (or slots) of swim/bike/run, 3 session of strength, 1 recovery/off day. I also have suplement or replacement slots if I happen to miss the mandatory sessions.



3) Pilot week - to estimate and fine tune logisitical details. Things to observe:
- How long does it really take to begin your work out. e.g.: setting up bike, getting all the gears in place, travelling to location
- Can you really commit to the time? MOrning sessions - hard to wake up early
- What gear to bring/pack - do you already have an organized way to have them ready when you need it instead of looking for it right before workout starts?
- Pre and post nutrition
Basically this week the goal is not distance, time or intensity. Its just about showing up and making sure (honestly) the slots you allocated in your daily life works!

4) After you can actually show up for your work out only then you can be more specific about the type of workouts.

This is where I use Matt's plan and just insert them in the available slots. I plan weekly in case urgent things come up and also not to overplan.



It has to be said that the pilot week is important.
Having done the pilot week, I found the following issues:
- not knowing which route to ride
- having my shit all over the place and wasting time looking for them
- not knowing gym/pool closing time
- morning slots are tough but shit does happen and you have to reschedule

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but not all are negatives though:
- I actually have more time than I thought
- Exploring new places to workout - closer to office for example
- Your own sense of time - working out no matter the time/weather (unless its lightning and thunder outside). So your workout might start at 7 PM or 11 AM - odd times, but the sooner you adopt the mantra "it is now or never" the better.

Notable fine tuning done to pilot schedule:
a) having a progressive bike route in place. So I just pick a place and ride - I know the distance and time to complete the route. Easier to plan.
b) Mandatory gear preparation before workout - sort of like checking in your stuff during Ironman, you get all the shit the day before.
c) Simple nutrition to bring or know the place to buy and having a standard groceries list
d) Include slot to buy groceries
e) Getting all the stuff that will interfere with training out of the way - buying all that needs to be bought and have an organized system - seperate bags according to work out etc.
f) Tell your family this is what your typical week probably look like for the following 24 weeks.




Some people might have other ways to schedule their plan, but this currently works for me and I don't rule out other plans or the process involved.

Training has begun and it's been great. Will try to update weekly starting from Week 7.



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IRONMAN TRAINING PLAN








I have been wanting to try and keep, sort of like a journal or lets just call it a record of my training. It touches more on the emotional/psychological aspect of training + the usual metrics logging.

Preparing for an Ironman is a learning process and you have to improve on it as well. Picking up from where I left off which is the 70.3 held in Putrajaya in April 16, and a bunch of internet research, books etc.,  I realize the right principle need to apply before you can even attempt to do an Ironman. You can't just dive in and race... well actually you can (just have to register and pay), but I think based on my personal 70.3 race, executing a race plan and preparing for a race is far more stasifying than just crossing the finish line. It's sort of like the old saying that "it's not the destination, but the journey".

IRONMAN Malaysia logo

The IM training plan are derived from Matt Fitzgerald book's - Essential Week by Week Training Guide. Guide is a perfect word because training is highly individualized. However, you have to have some sort of proven guide to steer you to your goals. It also save you time figuring out what to do. Just have to believe the plan you adopt, will work in the end.


Training principles:

1) Progressive
- Looking at the training plan, distance and time progressivly increase. No dramatic increase.
- I use progressive goals/milestones such as going long for 90 km, 100km, etc. every week except recovery week where the distance would dip some.
- Progressive training phase (macrocycle) - Base (8 weeks), Build (8 Weeks), Peak (6 Weeks), Taper (2 weeks) - 24 weeks total.

2) Consistent
- Try to be injury free by doing stuff progressively.
- Just go out and work out. Even if you're not hitting your target metrics.

3) Overload
- You are basically pushing yourself to the limit or over the limit for a period of time. If its hurting, its working.
- Ensure enough rest for our body to digest the training and adopt the new so called limit.
- Join races

4) Specificity
- More bricks
- More simulation runs/rides to test nutrition and also doing stuff according to what the race course has to offer (heat, hills etc.)




Training Pillars/Enablers

1) Strength Training
- This is the part of element that I strongly emphasized in this training plan. 3 session per week focusing on strength, stability, flexibility and core. This, after I realize that my body was just fatigued and I could not hold paces due to weakness in muscles etc. and not a result of weak cardiovascular function.

2) Nutrition
- Use same nutrition as on race day
- Pre and post work out meals
- try and eat healthy food
- 20% cheat meals 80% healthy meals

3) Recovery
- 1 month recovery per year (Ramadhan), 1 week recovery per month (every 4th week), 1 day recovery per week (Friday) and 5 times recovery per day (Mandatory for muslims anyways).
- Take time off doing triathlon stuff

4) Conducive Environment
- Making a list of stuff to do/get by ranking them (5- interfering with workout, 4- will interfere with workout, 3- Not interfering with workout but greatly enchances it, 2 - Already in place but upgrade, 1 - wishlist)
- set up pain cave
- finding routes to ride
- being more organized on how to spend your time, planning your movement, holidays, meals etc.
- Have a viable training plan
- Find good races that is worth registering (logistically and financially!)

5) Time balance
- Have time for other aspect of your life. You are a person doing triathlon

6) Knowledge
- Always up to date to relevant info to your trainihg by subscribing to relevant social media outlets.
- Get relevant books
- Ask people
- Racing strategies/knowledge

7) Attitude
- Ready to go slow when it's a slow day and go fast when it's a fast day
- Accept that you can't have everything go your way
- You have to be discpline. If not now, you will never do it mentality
- Deal with guilt the right way
- Just let the race unfold - go as fast as you plan!

That's all I can extract off hand. There's more but will update them from time to time.

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Rest,Relax,Recover,Review,Reflect,Repeat


*Suppose to be posted before Ramadhan





I haven't really come up with a training plan for the IMMY2016 race. I do have kind of structure as a guide based on previous 70.3 training plan. The one thing I'm most worried about is slipping away from the training routine I've gotten used to for the past 20 weeks prior to putrajaya 70.3. This include swimming during lunch, weekly gyms, long bikes and runs and rest day. Currently i try to stick to the daily routine but without any real structure. This means I don't worry about intensity and time. I try to use the 70.3 distances, paces and times for my workout.




I also take the opportunity to try new things which was not incorporated in my training before. This include strength workouts and long slow distance runs. Went for trail run more made running interesting again. Very important if you wish to go long since the monotony of long run can sometime makes you lose focus and less enjoyable.




All of this will influence how i structure my training plans. Having a 70.3 training plan made me realied that sustainability is key in ensuring consistent, specific and progressive training plan.





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