6.13.2012 Spinning

The Workout: Spin @ medium intensity for 45 minutes.

Today I worked in some higher effort segments into my spinning.  Most of the time was spent in the saddle at an aerobic pace that was just a few clicks away from anaerobic.  After 30 minutes I started working in 60 second segments where I'd increase the resistance substantially and stand up out of the saddle.  After a minute, sit and spin easy for 60 seconds and repeat.  I did this for 10 minutes and then cooled down for the remaining 5.

I'm really looking forward to some hill workouts outside, but for now I can get in a better workout on the spin bike considering my time and availability.  As I was riding I was considering this.  Is spinning or riding the trainer a better representation of the actual outdoor conditions vs running on a treadmill and running outside.

Both indoor platforms rule out the effects of wind, weather, and road conditions so we'll just think about form while on each machine.  On both the spin bike and the trainer form will remain true to outdoors.  You may unknowingly find yourself sitting up more than usual since you're not actively trying to reduce the effects of the wind by getting in a more aerodynamic position, but overall the form from riding a bike outside to training indoors remains relatively unchanged.  Bike position while going up hill and downhill being an exception.

Running on a treadmill vs running outdoors however does require a very slight change with the treadmill to most accurately reflect running outdoors on a flat surface.  A study conducted in 1996 by the Journal of Sports Science found that setting the incline at 1% best reflects the body position and effort of running outdoors on a flat surface.   You can view the article abstract here or you can see what the people over at Livestrong.com had to say about it.

6.12.2012 Swimming

The Workout: 30 minutes of easy swimming.

It's been years since I've been in the water for exercise.  All of my time as of late spent in any body of water has been recreational.  So, I was very excited to get back in it this evening and workout.

It used to be one of my favorite times in the triathlon workout routine.  When I was in the Navy, I'd go to sleep really early (8pm) to wake up everyday at 5am to get my swim in.  Since that point in time though, I haven't really done much in the way of swimming.

One of our local parks has an open swim at the lake from 6:00-7:30pm on Tues and Thurs.  I had found out about it only a few weeks ago, and have now worked that time into my training schedule. It upsets the normal nightly routine a little bit, but we'll see if we can make it stick.  The whole family came and they all played on the beach while I was out getting reaquainted with my swim form.

It started off poor.  I went back to a simple breaststroke and then switched to a sidestroke once I was getting fatigued.  98% of the people in the water (most triathletes) were freestyling.  I felt like a schmuck with my breast and sidestroke...

So, after the first few laps around the bouys I swam in and rested a little bit and assessed what I was doing.  What I was doing was waisting this time, just dilly dallying in the water while not working on the stroke I'll be using come race time.  I got back in the water determined to finish the workout doing only the crawl.  As soon as I started I began to remember everything I'd learned years ago from the book "Total Immersion."  'Be a front quadrant swimmer.' 'Maintain neutral buoancy.'  'Stay long and narrow, like the keel of a speedboat.'  'Hands reenter the water as to not produce more drag, e.g. don't splash as you bring them back in.'  After a few minutes of this I was gliding comfortably through the water.  When I was doing it right it felt effortless, as soon I started to get fatigued, my form would fail and I could feel myself dragging through the water.  It was nice, but tough at the same time.

I finished as I had resolved to after my in workout assessment, by practicing my freestyle form for the remainder of my 30 minutes.  It was an excellent workout and I was beat.  My body just hasn't worked in that manner in a long time... time to wake those muscles back up and get to it!

Oh, you may notice I missed the 45 minutes of Strength Training this morning.  I had a Dr's Appt and had to work around it.  After the results of the appointment I'll need to shift my track workout tomorrow to later in the week and just do spinning and possibly some weights.  I'll be back up to speed before long.

6.11.2012 Running

The Workout: 30 mintes of running at medium intensity.

It's hard not to go all out when training all the time.  I think most of us feel like we need to push ourselves each and every workout to make gains, and it seems to make sense.  However, the saying in the design world "less is more" has some significance in the world of endurance training too.  The body adapts well to incremental increases in stress.  If you're trying to consistently change the way the body reacts to the stress of endurance running, swimming and biking then you need to make those changes over time and give the body time to adjust.  It's a good idea to work in high intensity training into your routine, but less than 1/4 of it should be all out balls to the wall intense.  All that will end up doing is causing injury, set you back in training, and make you feel (for a short while) that you really kicked ass that workout.

Which brings me to my run today.  I pushed Liam in the jogging stroller and was set to run 30 minutes at medium intensity.  It's tough to hold back and go slow, so I began to start thinking about things... like our vacation to Colorado that starts this Saturday.  I'm really excited about running up there, not super excited about the effects of altitude.  I'm curious how it will change the run and I look forward to the challenge, but I know it will probably end up being frustrating.  So today I thought, "how about if I just breathe through my nose for certain portions of this run and to see what it will feel like to be oxygen deprived."  I started doing that at 5 minutes and did it in 5 minute sets.  So 5-10 is nose breathing and alternating from there on out.  It was tough and I think my averages during those times reflect it.

6.11.2012 Spinning

The Workout: Spin at medium intensity for 45 minutes.


Day two of riding the spin bike in the living room... got to say I really like it.  Especially with our current situation.

My morning routine consists of getting up, getting Liam out of his room and both of us going downstairs.  Meagan and Oliver try to catch another hour or two of sleep if possible.  As we're coming downstairs Ruby (11 week old puppy) is barking her head off and can't wait to go outside.  So, I take her out bring her back in, feed her and then it's time for Liam and I to eat.  So we sit at the table and have some cereal or oatmeal and eggs.  Then after he's done he'll play with Ruby for about 20 minutes, at which time he either gets bored or accidentally bit by Ruby and he wants to go play with his own toys.  So I let Ruby back out to relieve herself and then she naps.  Finally... after about 45 minutes to an hour I have time to hop on the bike.  Ruby sleeps, Liam plays with his toys or watches a little TV and I get my morning workout in :)

Got my second workout of the day coming up next! Run time!

Next Week's Workouts (6/11-6/17)

Next Week's Workouts

Monday:

Spinning (45 minutes MI)
Running (30 minutes MI)

Tuesday:

Strength Training (45 minutes)
Swimming (30 minutes LI)

Wednesday:

Speedwork:
Track Ladders (Warmup 1600m. Then 400m -> 800m -> 1600m -> 800m -> 400m @ High Intensity with 400m recovery between each. Cool Down 1600m)

Thursday:

Spinning (45 minutes @ MI)
Swimming (30 minutes MI)

Friday:

Brick (Bike 45 minutes MHI -> Transition to Run 30 minutes MHI)

Saturday:

Rest Day

Sunday:

Long Run (1.5 hours aerobic running LI - MI)

6.10.2012 Spinning

The Workout:  Spin aerobically for 90 minutes, about 65-80% effort.

As the cycling portions of my training are just going to get longer and longer, I wanted to figure out how to maximize my time with the family.  So, today my wife and I figured it might workout best to just move the spin bike into our living room.  There's a little nook that we can store it while not in use and then just roll it on it's wheels out into the open when I need it.

We made a little room and made the move from the basement to the living room.  I was a little nervous that our 3 year old son's curiosity might get him into trouble with the bike.  However, unlike a bike on a trainer, there are a lot less places for fingers to get stuck in.  Plus, all of the moving parts are visible to me all the time, whereas with the trainer everything is in the back and it'd be tough to keep an eye on him.  He did really well with it though, for the hour and a half ride.  Only once did he try to touch the 40lb flywheel as it was moving.  I think I scared him with my scared reaction as I told him "NO!"

Then I figured it was only appropriate to try to show him the danger of the flywheel and even though it may not look dangerous it is.  So I got it spinning again and thought it might work to show him the speed of it by dropping one of his cars on top and watch it go flying off.  That only proved to make him laugh, not quite the safety fear I was hoping for!

6.9.2012 Rest Day

The Workout: None

I think that rest day is the hardest day of the week.  I know it sounds stupid and self-righteous maybe, but it's true.  I tend to get down on myself on rest day and feel really lazy.  It's a struggle to get through the day in a good mood.  My wife and I both struggle with this, so I assume it impacts a few more people than just us.  All I want to do is just go out for a run or do something active... I just want to train.

We were also talking about how it's a funny thing that we've both gone through periods in our life where working out wasn't a priority.  You know, we might go for a whole week without running!  Then why now, when it's one day off surrounded by 6 days on either side of training, do we feel so guilty for taking the time off?  I don't have the answer.

Maybe you've got some good tips to get through your rest day without beating yourself up.  Leave a comment, I'd like to hear them!