The following describes the routine I put together to supplement my run and bike:
Stability Ball Single Leg Bridges
Band Resisted Clams
Dumbbell Walking Lunges
Dumbbell Heel Raises
Dumbbell Single Leg Deadlift to Hip Hike
Band Resisted Monster Walks
I do at least 3-4 sets per exercise, 10-15 reps, and I perform this series at least 1x per week; I try to get 2x whenever possible.
Yesterday’s workout was a little more focused:
5 hours 3 minutes on my fluid trainer, 109 bpm average
5.13 mile run, 136 bpm average, 11:40 pace
3583 calories on 1 gel (100 calories).
Not being on trails helped me to focus a little more on target heart rates and it looks more like my target will be around 125 bpm on the bike and 135 on the run, give or take 3 beats per minute.
As far as nutrition goes, I’m looking at 1 gel every 2 hours while on the bike, assuming that I’m more fat adapted by race-day. I’ll definitely have to test my target heart rates and nutrition plan on the actual road.
With 15 weeks left before race-day, I feel more prepared than I’ve ever been before. I’m going to take the next week off to try and absorb a heavy 3-weeks.
- I’m an awful 186 pounds; I don’t think I’m going to get much faster as a runner in the next 15 weeks but if I drop at least 25 lbs. as planned and my strength stays constant, I’ll be able to punch out a faster run pace.
- I looked over the bike course and it appears that it’s loaded with rolling hills, more of a reason to be lighter.
- I swam on Saturday, focusing on a very ‘GENTLE’ catch, relaxing my arms a little more, and I felt ONE with the water. Plan on swimming tomorrow morning so we’ll see how this ‘GENTLE’ catch works again.
I ordered a set of 15 portioned food containers to help me with my food prep. I like them because each compartment is somewhat insulated from one another. My goal is to try and create at least a 1100 calorie deficit daily. I’m looking at dropping close to 30 lbs. by race day, but will still be happy if I only drop 20.
Here’s the workout profile for Sunday’s epic brick:
The Bike: https://flow.polar.com/training/analysis/1258107332
The Run: https://flow.polar.com/training/analysis/1258108208
More to come…