This March I joined Heather and Wattie at their home away from home in Tucson AZ. Without any snow in Boulder to do some skate skiing/cross training I was happy to spend some time in the warmth and get some one on one with Heather before the season 2018 started.
Heather and I were in a “General Prep” phase of our training, which is when we build a foundation of fitness for the coming season. I arrived in Tucson Monday morning with a hard week of training ahead of us. Here’s a glimpse into our week:
Monday:
90min Aerobic/Strength Swim
Main set:
4×300 paddles pull on 4:00, 4×100 race pace on 1:20
3×300 paddles pull on 3:55, 4×75 race pace on 1:00
2×300 paddles pull on 3:50, 4×50 race pace on :45
1×300 paddles pull 3:45, 4×25 fast on :30
Easy 35min run
75min Recovery Ride with high cadence work (Finished ride at ‘Hop Shop’ for a local brew!)
Tuesday: (“Terrible Tuesday”)
4 hour ride with 50min, 40min, 30min at Ironman effort. 10min easy spinning between.
75min run with 45min at Ironman effort
Wednesday:
75min Race Pace Swim
Main set:
5x(250 race start simulation (Heather started on my feet) on 3:00, 100 easy on 2min)
2x(8×50 descend pace 1-4,5-8) on :50
45min Strength session in gym
30min Easy Run
Thursday:
90min Aerobic/Strength Swim
Main set:
Aerobic pyramid (all on 1:20 per 100 base)
6×100, 4×150, 2×300, 1×600, 3×200, 8×75
4 hour ride with 6x10min Strength Endurance (50-60RPM) Ironman – 70.3 effort
Friday:
Test swim:
400 Time Trial
200 Time Trial
VO2 Running Session
10x2min at 2-3mile race pace, alternating 60seconds/30second recovery
Saturday:
5 hour Aerobic ride
30min Aerobic run off
Sunday:
2 hour hilly Aerobic run
45min Recovery Swim
It was a great week of training but more importantly I got to spend some face to face time with my athlete. Recovering between sessions was the key to getting through the week. We are both lucky enough to be supported by Masimo. We were both diligent in using the MightySat to monitor our recovery status morning and night and between sessions to be sure we weren’t overdoing it!