The motivation for maintaining this blog is not all too clear to me... So I propose a re-purposing of sorts. Rather than chronicling my training in semi-ambiguous, boring detail I will be ultra specific. In the coming days I will be uploading my calendars, hours, and all forms of data that may be interesting. At the very least this will be a permanent back up of my training log. At the very best I would receive feedback, suggestions and comments on the rhyme and reason behind my training. I love planning, graphing and analysing data, and I find training theory very interesting. Were physics not an option I have no doubt I would be a kinesiology student. Maybe I still will (just kidding).
In the mean time (before I work up the motivation to fire up my scanner (which literally only needs to be usb-plugged into my computer (...which I am obviously on right now))) perhaps I can fill in the details since my last post.
So uhm, I ran a comparatively fast 10k at the end of October and then I proceeded to sit for two weeks. Actually though. I just checked my training log. Blank between October 28 and November 12. However, I sprang into action, getting an eight-week strength plan under way...
I did this same plan last year, more or less, and thought it was pretty great. The program is broken up into a three main phases. Part one builds on volume. Low-medium weight, lots of repetitions and sets. This builds over four weeks. Part two is a maximum strength phase. Low reps, medium sets, super-high weight. This is two weeks long. Part three is the ultra-important power phase, because what's the point if not to get that snappy sprint that every triathlete* is looking for (*kay, maybe I haven't given up my single sport cycling dreams). This is low weights, medium sets, very fast movements. Also, one sprint set on the bike a week. I will fill in the details with real-deal numbers shortly. Not today. Don't hold your breath either.
During this phase I started my much needed swim campaign. From what I have heard, it's pretty tough to over-do it in the pool in terms of injury and burning out, so I decided to forget traditional periodization for swimming this year and go all-in right from the start. I mean, I certainly won't be swimming slower for trying it. I have a very limited swim background so when I tell you I've been managing about 10km/week fairly consistently all winter, you will bite your tongue! Since I've become such a high-volume, heavy hitter in the pool, I've seen some huge improvements. Additionally I took the opportunity to get my stroke filmed earlier in the winter, and I believe I have managed to improve my stroke. Another filming session is coming shortly. Don't hold your breath. Breath bilaterally. Really though, this will also be its own post soon.
Otherwise, strength phases consisted of just enough running and cycling to not get too out of shape. Which is code for "pretty much none". I bike to work every day though so that's gotta count for something right? Turns out it must, because heading into my first real base phase (of which I am currently in the heat of) I had increased my cycling functional threshold power (according to a 20min test) by 15 watts (from 250 to 265) from Nov 22 to Feb 1st. I would like to re-emphasize that the total extent of my riding was 1-2 hours at an easy endurance pace (150-200W) plus riding to work every day on my roughly 3.0 gear ratio fixed gear (~6km one-way). This is also fodder for another post. I have some theories as to what I can attribute this improvement.
So here I am, week three of a four-week base period. I'm training more consistent than ever, and feel healthy and all the regular stuff you'd expect to hear when things are going well. It's a little tough getting the hours in what with full time work, but I find the time. This means up at 5:00 am a minimum of Tues/Wed/Thurs but I like it. I've started to level out in terms of priorities. Swim is still the top of the list, but in terms of hours, cycling is picking up and so is running to a lesser extent. Another post coming on what I've been working on specifically.
Last (possibly) interesting piece of information, I am planning on upping my racing this year. Again, this will be better explained in a later post, but starting next month I will be doing some races for the sake of training (2-3 before April at least). Additionally, I have some ideas of what I want to do in the summer, but I have declined to plan any further than the end of April, or, the end of my base periods.
So in recap, look for a couple more posts on
a) my training calendar for the year
b) weight training
c) swimming hard all year
d) commuting performance gains
e) base 1 recap
f) race planning
Done.
Adam "Don't hold your breath" Fortais
