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From Triathlete.com – 3 Ways To Become A Better Cyclist

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Great article that I summarize with one word – Sufferfest at http://www.sufferfest.com

http://triathlon.competitor.com/2015/10/training/3-ways-become-better-cyclist_108328

Paul’s First Brick

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Paul asked if he could do the Bengal Tri this year, so I registered him. Then I figured we should check his endurance for this race to see how it would go.

Last Wednesday he did 750 yards freestyle in 25:53. Woohooo!

Today was the bike rehearsal. Check out his 10.8 mi Ride on Strava: https://www.strava.com/activities/535062696

Then he decided to feel how his legs would feel, so he ran some laps around Red Gym.  He ran just over 10:00/mile pace for .7 miles and said he felt good. This boy has some endurance!  
Check out his 0.7 mi Run on Strava: https://www.strava.com/activities/535062896

Yellowstone videos now available on CVT Cycleops Virtual Training

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The Yellowstone Time Trial videos from Mountain Cruises are now available on CVT Cycleops Virtual Training. My dream of riding these on a smart trainer is now reality, and you can do it, too!

I haven’t completed the conversion for all the videos, but many are available and will continue to expand the options. I also added a view videos from Idaho, including Mesa Falls and Galena Summit.

Here are the links to available videos. Your CVT subscription status will determine availability to you.

USYNP Gardiner to Mammoth to Roosevelt USYNP Mt Wasburn from Tower USYNP Madison to Norris
USMadison River TT USYNP East Entrance to Sylvan Pass USYNP Madison to Old Faithful along Firehole River
USLamar Valley TT
USMesa Falls Idaho Scenic Byway USGalena Summit from Ketchum USSawtooth Valley – Idaho

mt washburn ride on cvt

Someone flipped the weather switch!

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Here in Idaho, we have the “weather switch.” There is a magic day in June when the weather flips from windy,wet and cool spring days to windy, dry, and warm mornings.   One day, all of a sudden, the days are sunny and warm, and it usually happens around the second or third week of June (amazingly in-line with what the calendar says!). But this year, it seems to have come early.  And yes, I did have to leave “windy” in there for the summer, too.

There are a few signs that the weather switched:

1. Daily highs above 80.

2. Morning lows above 50.

3. Sunny days instead of cloudy. There can still be rainstorms in the afternoon.

The beauty of this for me is the warm mornings. I am good-weather bicyclist. I don’t like cycling in the cold or the rain. So now that the weather has switched, I get excited about getting out in the early morning and enjoying it. I also absolutely love long rides in hot weather….those are the days that I truly enjoy the bike.

It seems that the weather switch has happened, but the rains are still here. I’ve been living in Pocatello for 10 years now, and normally the rain goes away when the temperatures rise.

juneweather1

Confirmation of my theory: Training Troubleshoots With Sebastian Kienle

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This is exactly what I am trying to do for my bike workouts. Sufferfest Nine Hammers and my local “Nine Hills” match the recommendations here at Triathlete.com.  I am also keeping up with a weight-lifting routine that I like and is showing improvements

http://triathlon.competitor.com/2015/05/training/training-troubleshoots-with-sebastian-kienle_115825/2

I like the associated swim workout for something new to replace my “drills and kicks” workout.

For the run, I really do need to some bricks. I havent done any all year.

Good brick idea: How to Perform Multiple Session Brick Workouts | TrainingPeaks

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From Training Peaks, here is a workut I will start doing so that I actually do brick workouts.

You’ll do the following set five times:

5-6 mile all out TT, with the staggered start.
Run 1 mile all out time.

http://home.trainingpeaks.com/blog/article/how-to-perform-multiple-session-brick-workouts

Big Training Block using a different theory

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Coming off the Tour of Sufferlandria and seeing spring kind-of in the air already, I am pushing into a big training block for the month of March that will add intensity intervals and some weight training into the mix.

In the last two months,  I read Matt Fitzgerald’s “Racing Weight,” and I am currently about a third through Matt Dixon’s “Well Built Triathlete.” These books got me thinking that I need to change up my “more is better” training focus on volume and build in some intensity. That requires a nice balancing act in planning and execution.

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The book reading is nice, but I also have some recent, specific experiences telling me to add intensity to my routines.

I am not training for a specific race right now, and I found the intensity levels of the Tour of Sufferlandria to have a huge effect on my running. Then, a friend posted the ladder workout for swimming on our Snake River Tri Club facebook page, and I really liked that for the change of pace (literally) and the mix-up of lengths to keep it mentally interesting.  I am also realizing that I really should keep lifting weights all-year round.  Finally, a switch to yogurt/berry smoothies for breakfast and basic oatmeal with pure cane sugar for snacks has me finally seeing some progress in losing body-fat as shown on our Aria scale.

Thus, my new training philosophy will be to have a long/easy, moderate, and short/high-intensity interval workout for swim, bike and run each week. I will add in a really easy 1.5 mile run to and from (3 miles round trip) the gym to get in weight training, too. Interestingly, that easy run to/from the gym creates the extra runs I needed to get in line with the BarryP run program on Slowtwitch that I like to refer others to when determining a run training program.

So what does this training plan look like?

march2015trainingblock321theory

 

The above training calendar from Sporttracks.mobi shows three identical weeks of the following workouts as a building block focused on an undetermined 70.3 triathlon in a few months.

Monday morning: Swim moderate

Monday lunch: Easy run to/from gym to lift weights (very simple routine takes 20 minutes).

Tuesday morning: Sufferfest Nine Hammers, which I think for me is definitely the best way to make gains on the bike.

Tuesday lunch: Tempo run for 10k. This is a relatively hard run on mostly trashed legs from the Sufferfest video in the morning.

Wednesday morning: Sufferfest Local Hero (or other one hour vid like The Hunted followed by Long Scream) to get a good 90-minute threshold with high intensity intervals workout on the bike.

Wednesday lunch: Swim 2,000 for intensity. This will be the 1,600 ladder. 

Thursday morning: Jog to gym and back (about two miles round trip) for quick lift routine.

Thursday lunch: High intensity running local hills.

Friday morning: Jog to gym and back to lift, again…two days in a row….or take a break.

Friday lunch: Long swim of 3,000 yards straight. I like 3,000yds straight because it sets me up to be fresh and ready to go after a 2,000 yard / 1.2 mile swim during a race.

Saturday morning: Sufferfest ISLAGIATT or Blender for a long bike.

Sunday morning: Very easy 9 miler, building to 13.2 in third week.

This will create a lower volume for me in terms of miles, but I think I will make up for it in terms of overall intensity and consistency. I am excited about this plan, and that will drive my ability to actually do the workouts as scheduled. I might not hit the whole workout as scheduled, but I will definitely at least start it, which eliminates one my main psychological enemies of dropping a workout under the guise of “I need to recover more” or “I’m just too tired right now.”

Some of the expected results:

1. Higher overall power output on the same Sufferfest videos, showing an increase in lactate threshhold.

2. Faster times on the hills interval run segments that I have already established on Strava, improving strength and reminding me what pain really feels like so I can remember that during a race I really do have an extra level to attain.

3. Slightly faster times on the standard lunch 10k route that I have run many many times and usually get faster as spring turns into summer.

4. Weight drops to 180 on March 21, from 185 on March 2. That’s a lot for three weeks, but I think it will happen.

5. Body fast drops from 19.8ish to 18.2 on the Aria scale. Who knows how accurate this scale is, but it is consistent and I can use that to measure objectives. I don’t know if this is really doable or how it relates to the weight loss, but it is something to think about and will drive me to complete the training plan as I chase this goal.

This training plan is probably best for an Olympic distance triathlon rather than 70.3 because of the lack of bike and run volume, but it is what I will be doing to build to more distance at the newly gained and higher threshholds on the bike and run. My swim is what is, and that is where I want to be with it (28:00ish 1.2 mile). I need to get much better on the bike and extend my endurance on the run.

I will be reporting back at the end of each week. The great thing about Sporttracks is that it automatically tracks missed workouts, so I will be showing those graphics, too, in an attempt for accountability.

Sporttracks provides great charts for complete triathlon training loads. Strava and Garmin Connect don’t do this so well, so I am using Sporttracks now.

Below you can see a nice progression ladder in the training load for this three week block:

trainloadmarch2015

 

 

And below you can see how my performance stat goes from 283 on March 1 to 307 on March 25. That is objective improvement that I can feel good about.

performancemarch2015

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