The Vision: To develop and execute a plan that will reasonably prepare me to complete an Iron distance triathlon and which will not adversely affect my role as a father, husband, and breadwinner.

The Plan: A 20-week, no frills, no fluff, schedule that generally prescribes one training session of one discipline each day. Weekly training volume steadily builds over the 20-weeks with a “step-back” every fourth week and a taper the last 2-weeks. Training sessions vary in length each day - the average session for the 140-day schedule is 90-minutes…

The Rules:
1.) Morning workouts only – Complete daily sessions early and spend the balance of the day focused on family and work.
2.) Involve the family – Try and share this special experience in both words and actions – anyone up for a run?
3.) Document the journey – There is only one first time. Pictures, thoughts, feelings – 20-years from now I am going to want to remember it all.
4.) Monitor weight/energy daily – Listen to my body and respond – More food? More rest? Total stud?
5.) Snack between meals – Eat Santa, eat. More frequent and smaller meals are the key.
6.) Master workout nutrition – Get it figured out during training. Nobody wants another Poopman.
7.) Missed workouts are missed workouts – At some point in the 140-day schedule, a workout will get missed. Let it go. Don’t even try to make it up. Move on.
8.) Maintain strength – Shoulders, chest, and lats… let us not be strangers. My swim will thank me.
9.) Train with heart rate – Dare to slow down. Burn the right energy source. Enduring depends on it.
10.) Train with joy. Race with joy – This is really the whole point. This adventure is supposed to be fun. Don’t get so bogged down in the details that the fun is lost!



Sunday, May 18, 2014

*Base Build - 36*

Over a week has passed since my last post but not from a lack of training or a desire to post - simply for the reason of time.  It is much harder to find 5-minutes to sit down than one might think.

Monday:  I rode my bike for 90-minutes on the trainer.  I fueled with absolutely awful tasting raspberry-chocolate Shot Bloks, a banana, and about 24 oz of water.  I felt energetic enough, but had trouble staying comfortable in my position and was generally fidgety.

Tuesday:  Ian and I lifted weights.  We had a good, solid session, and even raised a few weights.  We did lunges (which we usually don't do) and my hamstrings tightened up almost immediately.

Wednesday:  Thanks to Wednesday's lunges, my glutes and hammies were quite sore and tight.  I biked for 60-minutes on the trainer and just couldn't get comfortable. When I finished, I got off my bike, looked at my seat, and scowled.
Later I ran 5-miles outside in the cold rain.  While the weather sucked, I cruised at a pretty nice pace for the run and even managed to loosen up the legs a bit.

Thursday:  Ian and I lifted weights and were simply huge and awesome!  Not really, but we had a good workout.  After work I ran 6.3-miles outside.  It was a beautiful, cool evening and the run felt great.

Friday:  I managed to sneak in a 60-minute bike ride after the kids went to bed.  Night workouts are hard to fit in (and against the rules) but I definitely am able to give a harder effort than I can at 5:00 am :)

Saturday:  After baseball games, working in the basement, and playing outside with the kids, I squeezed in a 90-minute ride on the trainer.  I fueled with fruit punch flavored Shot Bloks (yummy) and 24 oz of water.  Note to self, that is not anywhere close to enough water - double would be about right.  Regardless, my effort was pretty good and I was "moderately" comfortable in my position throughout - although I was pretty happy to get off the seat when done.
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