Ironman Training Week #6

I survived the first phase of Ironman training! The 6 week “Adaptation Phase” is now complete.

The plan I’m following for Ironman Florida (Start to Finish: 24 Weeks to an Endurance Triathlon) is broken up into four 6-week week phases. The first phase – the “Adaptation Phase” – focuses on getting back into the training groove.

From the book:

“As anxious as you might be to start doing long runs and rides, realize that starting Ironman-specific training right now will only lead to injury and mental burnout. You need to install the physical plumbing and framework necessary to handle the increased stress such training will incur.”

So that’s what I’ve been doing the past 6 weeks, getting back into the groove. This is just a taste of whats to come and – holy crap – if this is just a “taste” I’m scared what phase three will bring. Gulp.

Monday

AM: 60 min Bike Trainer

A turbo session with big gear jumps.

PM: 3 mile run

A HOT run.

Tuesday

AM: 2000 meter Swim

• 200 warm up
• 6 x 150 w/ 20 secs rest
• 4 x 100 w/ 20 secs rest
• 2 x 50 w/ 20 secs rest
• 400 cool down
• (each set got progressively faster)

Finally getting used to long course again! Now I remember why I loved it so much last summer.

PM: 30 min Bike Trainer

I just needed something to loosen my legs up. It was an easy spin while I watched an episode of Undeclared on the iPad.

Wednesday

AM: CrossFit

Warm up: 500 m row; 2 x 10 mb deadlift, 10 mb shrug, 10 mb front squat, 10 mb cleans then work on shoulder mobility

Skill Focus: Warm up and build to a. . .   

• Clean & Jerk 1 RM

WOD:

• 10min amrap
• 5 burpees
• 10 swings #70/53
• 5 hspu
• 10 goblet squat with swing weight

PM: Swim

There was a crazy lightning storm and evening swim practice was cancelled. Boo

Thursday

AM: Track

• Warm-up
• 5x1000s
• Cool Down

I really enjoyed this track practice. I paced with two friends and they kept me from burning out in the beginning. I’m already looking forward to more track workouts with them!

PM: 200 yd Swim

Practice was mainly drills. We practiced back stroke and pushing off the wall. We also did stroke drills to help my terrible habit of bending my wrists.

Friday

AM: 2 hour bike ride

I was able to squeeze in my long ride before my adventures began in Orlando. It was a simple hour out and an hour back, but it felt like I had a head wind both ways. Blah.

Saturday

Rest

Lots of walking and horseback riding, though. 😉

Sunday

AM: 8 mile run

I’m planning to write a post about this run. I did a loop around the hotel and made it to breakfast with the gang by 9.

Weekly Totals:

Miles: 72

Workouts: 9

Time: 8 hrs 38 mins

Phase two starts today – it’s the “Aerobic Stage.” I’m already expecting longer workouts with a greater focus on strength training. Time to build that endurance up!