Friday, 31 July 2015
REST DAY with a 24 hour intermittent fast. Carbo loading followed by no calorie intake, just water for the day. Tomorrow morning perform a HIIT session before re-fueling. Adios body fat!
Thursday, 30 July 2015
Wednesday, 29 July 2015
MY GOAL of swimming 1500 metres non-stop achieved this morning well ahead of the September 9th target date. Next, a timed 750 metre swim.
Monday, 27 July 2015
Sunday, 26 July 2015
|The blue cycle path to the right runs the length of the RM1|
Saturday, 25 July 2015
Friday, 24 July 2015
Thursday, 23 July 2015
Wednesday, 22 July 2015
Tuesday, 21 July 2015
Monday, 20 July 2015
Sunday, 19 July 2015
Saturday, 18 July 2015
|An old trail route revisited|
AN OLD trail route revisited this morning for an HIIT session. 8 laps incorporating stair climbs around the Cabo Roig cliffs on the Orihuela Costa. I didn't intend it to be a long run but decided to follow the intervals with a recovery jog.
Friday, 17 July 2015
Thursday, 16 July 2015
FUNNY HOW things click all of a sudden. I discovered this morning why I can get exhausted when performing front crawl .... I am kicking too hard. Using the pull buoy and paddles I forced my legs completely out of the stroke and swam 1500 metres with relative ease. I could have swam even further. I was hardly out of of breath after the distance and my heart rate felt fairly relaxed. A moment of clarity perhaps? Next, do it again without the pull buoy.
After some breakfast, out on the bike for a 50 km tempo ride.
Wednesday, 15 July 2015
|Torrevieja Greenway on Nike+|
RUN MY fastest mile this morning at 8:44 as part of a speed session performing 400 metre x 200 metre intervals. Included some recovery in that time, so still room for improvement, Rescheduling running after a rest day seems the best way forward for speed work. View run on Nike+
Purchased a pair of Aqua Sphere Vista swim googles with clear lenses for indoor pool training sessions.
Tuesday, 14 July 2015
I HAVE had a body fat target in my head since I started this journey last August. Back then I was the wrong side of 20%. Currently I am around 12.5% and my target is 9%. I hope to achieve my goal by race day on October 4th.
Even with all the triathlon training I perform, that last bit of stubborn belly fat is the hardest to loose. To bump it up I incorporate intermittent fasting for quicker results. Fat loss guru Shaun Hadsell explains 3 options, I use the 24-hour fast on some recovery days >>>
Monday, 13 July 2015
TWO WEEKS into base training and a re-think is needed on recovery. I need to introduce more recovery time in order to help my muscles recover after training. Currently I don't feel my body is allowing me to train hard enough on the speed work, so I'm rescheduling a 9 day cycle routine: train two days, recover one day. The cycle will include endurance, speed and progression training sessions on alternate days, plus a strength training session.
Day 1: am run (endurance) / pm swim (mechanics)
Day 2: am bike (speed) / pm strength training
Day 3: recover
Day 4: am run (speed) / pm swim (endurance)
Day 5: am bike (progression) / pm strength training
Day 6; recover
Day 7: am run (progression)/ pm swim (open water skills)
Day 8: am bike (endurance) / pm strength training
Day 9: recover
Sunday, 12 July 2015
|El Mirador de la Palmera at Daya Vieja|
GOOD OPEN water swim session this morning. I used the pull buoy and paddles with the aim of taking the legs out of the workout, partly to avoid the recent muscle twinge in my right hip. I noticed how my breathing was much improved and my heart rate was lower. This makes me think that I am kicking my legs too hard during my normal stroke, which would explain why I needed to stop every 50 metres to catch my breath during my previous swim session in the pool.
After breakfast., out on the bike for a 100k endurance ride, my longest to date. Took in some sites at Playa Lisa in Santa Pola and the spiraling lookout tower in Daya Vieja.
Saturday, 11 July 2015
Thursday, 9 July 2015
THIS MORNING bike intervals along the Torrevieja tri route using the Strava segment Carrera La Purísima - Ida for the interval. Performed six intervals. New PR @ 2:36.
Evening swim at the CDM Orihuela Costa pool in Playa Flamenca. 16 x 50 metre laps (800m) plus drills with the centre snorkel and pull buoy.
Wednesday, 8 July 2015
Tuesday, 7 July 2015
|The Omron Body Fat Monitor is widely considered one of the best gizmos |
available on the market for measuring body fat percentage
MY TRAINING week starts with a 24 hour intermittent fast on Mondays, then the following morning performing a mix of HIIT, an ab workout and steady state cardio while still in fasted state for optimum fat loss.
A study by exercise professor and coach Dr. Todd Miller demonstrates "specific anaerobic performance tests performed (see research paper), increases in external loading as low as 2% of body weight results in significant decreases in performance."
Mark Perry of BuiltLean.com asks "what happens if you are a triathlete, or competitive runner with 20% body fat and a good 10-20 lb of fat to lose? Well you are essentially carrying the equivalent of a 10-20 lb dumbbell with you at all times, which is going to have a massive impact on your athletic performance." Click here to read the full article.
Followed sprints with an open water swim drilling on mechanics. Performed 4 x 350 metre laps.
Evening tempo ride with Cadence Trainer app @ 90.
The goal is lower my body fat percentage to under 10% by race day on Oct 4th. Currently I am 13%. Less body fat should make me a more lean mean triathlete machine.
Monday, 6 July 2015
Sunday, 5 July 2015
|Overlooking the Pedrera Reservoir north of Torremendo|
MY LONGEST bike ride to date @ 75k via Torrevieja-Vista Bella-Torremendo-Pilar de Horadada-San Miguel de las Salinas-Torrevieja. Beautiful scenery around the Pedrera Reservoir near Torremendo.
That's week #1 training over with no injury issues. I have been steadily increasing the volume on each discipline with no ill effects. Rest now and watch the Tour de France on TV.
Saturday, 4 July 2015
|Torrevieja Marina, where I perform the majority of my swimming|
UP AND down the stretch of water in the photo for 6 laps (about 2100 metres). Open water skills this morning, mostly working on sighting and incorporating it in to my stroke. Included 2 laps just kicking. Used the centre snorkel, paddles and fins.
A change of gear then out for a 6k run.
Friday, 3 July 2015
|My 8 month old chocolate lab, Bailey|
A 5 KM tempo run with Cadence Trainer app @ 90 rpm, time 30:05, followed by some leg exercises and an ab workout.
This is the first time I have used the app for running and I can feel the benefit for improving speed and pace. The run felt faster than the actual time, but a fair start. I'm performing tempo runs one a week for the 6 week base phase, along with intervals, sprints and a long run.
Thursday, 2 July 2015
|The 25 metre pool at the CDM Orihuela Costa Sports Centre|
EARLY MORNING tempo bike ride along the route of the recent Torrevieja triathlon working on a steady cadence at 90 rpm.
In the evening, off to the pool on the bike in Playa Flamenca for a 750 metre swim plus some drills.
Wednesday, 1 July 2015
|The Torrevieja Greenway is ideal for a flat running route|
I performed 400 metre runs, with 200 metre recoveries, a Mark Allen best workout tip.