Training Week: July 14 – July 20

Enjoying the quiet, peaceful wilderness!

In quick review, I had pretty solid week. I put in a block of volume on Monday-Wednesday to prepare for Tri for Fun #2 (where I had a great performance), though unfortunately I lost a bit of time near the end of the week due to tapering, the race itself, and general busy-ness. Nonetheless, I still hit 15 hours for the week and made decent gains in both the swim and bike, and my legs are on their way to recovering and adjusting to my new running shoes. This upcoming week I am travelling to Nashville, TN for my fraternities national convention, thus I am extremely excited and at the same time nervous about losing too much training time. I HOPE I can end the week without losing too much fitness.

Here is a summary of my training week:

Swim 12500 yards (7.1 miles) 6 sessions
Bike 7.4 hours (133 miles, 2600ft gain) 5 sessions
Run 18 miles 4 sessions
Total 15 hours 15 sessions

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Training Week: July 7 – July 13

Touring through the hills of Redwood Regional Park on Friday's bike session

Although I can point out numerous faults in my training this week, I cannot be disappointed with the overall volume I produced. In fact, this week I hit 20 hours of training for the first time this season! This is very good news as I approach my competitive phase of racing. I finally broke the 10,000 yards/week mark in swimming, which has been a goal of mine since late May. I’m finally getting comfortable on a consistent swimming regime, and I’m ready to start bumping up the yardage. On the bike, I dropped all my threshold workouts for the week and instead accumulated more than ten hours of zone three (tempo) efforts. This was largely done over two 3-hour rides: a hot and hilly (5000ft ascent) ride on Wednesday, and a dead-flat ride on Saturday. Also to note, I got a solid amount of climbing time this week, accumulating 13,400ft (2.5 miles) of total elevation gain; in total, I spent almost 5 hours climbing hills with a gradient of at least 4%. Although most (actually, all but one) of my races are relatively flat (with respect to my typical routes), this kind of training is making me a MUCH stronger cyclist, and thus I feel they are worthy investments.

Perhaps the area where I can improve the most is in my overall running consistency. I’ve been experiencing a bit of pain in my legs recently, so I’ve (finally) decided to get a new pair of shoes tomorrow. Once I get rid of the pain, there is really no reason why I shouldn’t be running at least six times a week. Hopefully I can fix this next week and really lock-in on my training before August roles around. Regardless, I had two killer runs this week: a hot and hilly (1400ft ascent) 9-miler on Tuesday, and 8 miles at 6:40/mile on Friday.

Here is a summary of my training week:

Swim 10000 yards (5.7 miles) 5 sessions
Bike 13.2 hours (215 miles, 13400ft gain) 6 sessions
Run 21 miles 3 sessions
Total 20 hours 14 sessions

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Training Week: June 30 – July 6

Enjoying Pad See Ew from Thai Basil after Tuesday's 2x20 bike workout!

I just wrapped up my seventh week of formal training, and I’m once again pretty happy with the consistency I was able to put out (though my overall volume was lacking a bit). My swim yardage was little lower than ideal; however, this was largely due to pool closures that were out of my control, so I’m not gonna stress too much about it. In terms of cycling, my volume was also lower than ideal. However, I still put enough stress on my body to maintain my current fitness and build my FTP a little bit higher. My running legs are coming back to me very quickly, and with the increase in volume I have noticed a subsequent increase in my typical training speeds. I’m gonna build up my running volume over the next three weeks before diving into speed work (1km and 2km repeats building to 5K-10K race pace) to make sure that I’m running a solid race pace before the end of August.

Here is a summary of my training week:

Swim 8000 yards (4.5 miles) 4 sessions
Bike 6.8 hours (113 miles, 3900ft gain) 5 sessions
Run 34 miles 5 sessions
Total 14 hours 14 sessions

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Training Week: June 23 – June 29

Taken on Carquinez Bridge just before Sunset

I just wrapped up my sixth week of formal training, and I’m stoked with how consistent I was able to keep my workouts. I only missed two training sessions: one I did not have time, and the other I skipped because I was feeling very flat/unrested. For a week with 16 scheduled workouts, I’m very satisfied with that number. Now that I’m 14 weeks out of my most important races, it’s crucial that I develop these structured and consistent training habits.

On Tuesday and Thursday I had two solid interval sessions on the bike that spent a respectable amount of time at threshold power. I also put in a two solid long rides over the weekend, accumulating a lot of time at a tempo effort. In terms of running, I surprised myself on Friday with a 10 mile run at a solid pace which surprisingly felt very manageable. This is a step in the right direction, because I was concerned about my general lack of run fitness from the last two months. However, I think its starting to come back rather quickly, so I’m hoping to integrate some 1000m and 2000m repeats into my training schedule in approximately four weeks to build my running speed. In terms of swimming, I’m finally starting to get comfortable pushing myself in my workouts. Although I am still not anywhere near “fast” (especially compared to my cycling and running fitness) I’m seeing my times drop very consistently.

Here is a summary of my training week:

Swim 9000 yards (5.1 miles) 6 sessions
Bike 9.3 hours (162 miles, 4800ft gain) 5 sessions
Run 20 miles 3 sessions
Total 15 hours 14 sessions

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Training Week: June 16 – June 22

Got in a killer ride on Saturday!

I just completed my fifth week of training for the 2014 season. There is not too much to say about this week, except that I am (once again) lacking the necessary volume (across all three sports). Lately, this has been due to my scheduling, and I just haven’t had as much time to focus on training. Fortunately, I’ve put together a really solid training schedule for next week, so I’m hoping to get in significantly more training as I approach the start of my competitive race season. Although my cycling volume was (once again) disappointingly low, I got in two killer sessions this week: 3×24 mins (5 minutes rest) at the lower end of my threshold power on Monday, and a long, hilly ride at IF = 0.80 on Saturday.

Here is a summary of my training week:

Swim 1800 yards (1.0 miles) 1 session
Bike 6.7 hours (109 miles, 7100ft gain) 3 sessions
Run 0 miles 0 sessions
Total 7 hours 4 sessions

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Training Week: June 9 – June 15

Enjoying the sunset at the Berkeley Marina during Saturday's bike session.

Week 4 of training is complete. Unfortunately, I got very busy at work this week, and thus I didn’t have nearly as much time to devote to workouts. I really need to start bumping up my swim and run mileage, and I’m hoping I get on a consistent schedule in the next few weeks to make sure this happens. My volume for the bike was also unusually low, although I got in a really solid bike effort (hill repeats at threshold) on Wednesday.

I’ve been making a lot of progress on new software that we’re working on in my research group. Hopefully, this means I’ll have more time in the coming weeks to devote to consistent workouts.

Here is a summary of my training week:

Swim 3000 yards (1.7 miles) 2 sessions
Bike 3.7 hours (58 miles, 5400ft gain) 2 sessions
Run 10 miles 2 sessions
Total 6 hours 6 sessions

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Training Week: June 2 – June 8

Arguably my best training tool this year!

I just completed my third week of training for the 2014 season. Unfortunately, I hurt my shoulder mid-week and had to cut off most of my swim sessions. However, it has healed up pretty well, and I should have no problem doing swim sets next week. On the bike, I was able to put in a little more time than the last two weeks, though I’d still like to see more mileage (200+ per week). I did get in a very solid bike workout on Wednesday: 4 x hill repeats up a 600ft hill around threshold power. On the run, I’ve increased my mileage a bit from last week, though it is still embarrassingly low.

On Sunday, I competed in my first race of the season: Tri for Fun #1, a sprint triathlon in pleasanton, CA. The purpose of this event was simply to get myself back into the racing grind and put a check to my fitness. Click here to read my race report.

Here is a summary of my training week:

Swim 4000 yards (2.3 miles) 3 sessions
Bike 9.3 hours (150 miles, 6100ft gain) 6 sessions
Run 17 miles 4 sessions
Total 11 hours 13 sessions

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