The purpose of this blog is to help demonstrate the training sessions and reasoning behind the 3 key sessions each week as i try and qualify for the IRONMAN World Champs at IRONMAN Chattanooga in September.
Period of the training:
Base Phase
Closest Race
Unbound 200 mile Gravel Race
Swim Key Session
Vo2 Max Swim!!
The main set was hard! And i loved every second of it. The main set was 3 rounds of 5x100 at a vo2 max effort. The rest between each 100 was 30 seconds. It was the perfect rest ratio that i could push myself and still be able to focus on my technique points. I was thinking a lot about having a faster cadence but not too sloppy. Keeping a steady kick to keep my core engaged. And really using my core/hips to drive that propulsion. I was swimming around 1:15s so that is progress back to the 1:10-1:12s i would swim for this kind of set, progress!
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Bike Key Session
Tuesday Double Bike Day
AM: 5x8mim at 90-95%
PM: 4x10min at 90-95%
My legs were toast the next day.
The double ride day will be a staple in my weekly training as it’s a huge stress on the system. The TSS is over 150 in 1 day. I don’t have the time to do a session like this during the week day. So to get in 2 day per week at 150 TSS and above will be very helpful for building the strength endurance for Unbound 200 and Chatty Ironman
Run Key Session
NO big run! I skied the Kortie this week on Friday which was a 30k ski race in Cable/Hayward Wisconsin. This was an epic race and environment. It had over 1400ft of gain and my hips and arms were SHOT by the very end. I loved it!
This upcoming week I’ll back trying to get up to 30 miles per week of running.
