Another Monday of Ironman training, weights and then a moderate bike. I find the week flies by when I'm training. I know what training session I'm doing every day. The only thing that changes is the length of time for each workout. It took me about 18 months to come up with the ideal routine that fits my lifestyle.
My training routine is as follows:
Monday - Weights / mod bike
Tuesday - Long swim / mod run
Wednesday - Tempo (speed) Bike
Thursday - Weights / Tempo (speed) Run
Friday - Tempo (speed) Swim
Saturday - Long Ride & any brick runs
Sunday - Long Run / optional mod swim
Today I was pleasantly surprised to see my book, "From Louisville to Clearwater" had arrived. It looks like my making of a book is becoming a yearly tradition. What I do is take all my blog entries, including the photo's, and make a book from them. Then I order 3 copies. One for each of my kids and one for my Mom. The book looked great. It's 440 pages, all color, and the size of a college text book. All for only $95 per book.
The amazing thing is that it's fairly easy to create a book from a blog. I used Blurb and they have some software called Slurp that automatically takes all the entries and flows them into a book format. From there you can choose page layout templates and adjust the page design. The first year it took a few months to lay it out, this year it only took me 20 hours.
I did weights at lunch and rode my bike after dinner. My legs were telling me they didn't want to ride today. After all, they just came off a 5 hour 15 minute ride on Saturday and a 2 hour run on Sunday. Now I was asking them to do 2.5 hours tonight. I could feel my legs were flat during weight training.
The one thing I've learnt is "not to think about training, just do it". Rather than listen to my tired legs, I changed into my cycling clothes, got my water bottles filled, set up my computer and got on my bike and just started riding. My legs were tired and flat, but I pushed through. For me, the first 90 minutes are the hardest.
For some reason, after 90 minutes my legs get stronger and I mentally get into a zone. For the first 90 minutes I was working to keep it near 30 kph. Then the last hour I'm cranking it around 33 - 34 kph at 90-95 rpm and feeling strong. Tonight, before the ride, I ate a lot of food. Alice made chicken for dinner and I snacked on a couple bowls of Raisin Bran, one bowl before dinner and one bowl after dinner.
In order to help get my body into fat burning mode, this morning I started taking fish oils and flax seed oils. Tomorrow I need to pick up some Borage Oil. Borage Oil is something Mark Allen recommended to me when my fat burning system isn't working. It helps kick start it.
Three things can shut down your fat burning system. The first is alcohol, the second is refined sugar and the third is training anaerobic. For me the first two are my problems. When I drink or eat poorly, it takes a couple days to get my fat burning working again. That's why I'm going to get the Borage Oil, I want to focus on keeping my fat burning system working and I'm hoping the Borage Oil can get it back on track as quickly as possible. Especially after drinking and eating poorly.
Weights - 30:00
Mod Bike - 2:30:06 / 77.23 /30.8 kph / 128 avg hr
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7 comments:
B
WOW the book looks amazing. well done.
Good luck with the eating plan, it's hard but nothing can replace that feeling when you are lean and ripped on race day.
J
Thanks.
On getting thinner - so true, so true.
Great books and great memories! I started reading the story from the image that you posted and liked it so much that I had to find the original blog entry and read the full story.
you are a machine! question, does your body operate in fat burning mode when you are not doing a workout? have a goal weight and BMI that I am aiming for at race time, but that is a ways off. want to do the right things now to make the process easier!
D, that's cool. One good thing about the book is that on some of my upcoming long rides it will give me something to Reid.
J, Yes, when your not working out, under normal conditions where you haven't drank or ate candy, etc, you fat burning system will be on. If you eat or drink poorly, it takes a couple of days. Great way to sabatoge yourself. I do it all the time.
unfortunately the secret is hard. Fairly strick diet and staying areobic when you exercise.
B
Fantastic book, it looks very professional! Thanks for the tip, I'll definitely Blurb in the future.
I use EyeQ a fish oil and evening primrose oil mix (same active ingredient as Borage oil). I don't know if it would work out cheaper than the two different tubs there, but it certainly does in Europe.
Bad food...yeah, it takes me a day to get back to normal...I must give up the wine and curry days ;)
I'm lucky I did half of your cycle length.
Tired legs: I wonder if it is a time percentage, the first third always seems to be a real fight, then just whizzes along until 5 mins or so before the end. If you figure it out let me know!
Judymac
JM, thanks for the tip.
Yeah, I think your right about the time percentage on the ride. I found that to get through that last 15 minutes easier, I watch you tube video's. That's my new secret.
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