Hello spring goodbye winter hibernation!

Woooooah! I'm back??! Well not just yet, but posting this is definitely a step in the right direction. I have found myself finding it increasingly difficult to get out of hibernation mode so as long as this weather sticks around for a few days weeks I'll be good.

Not sure if I'm going to do another triathlon this summer but I do know that if I choose to, I want to be able to finish it.  So here goes nothing.

Monday - Ride (on trainer)
around 32km in 70 mins training @ 60%

Tuesday - Swim
200m x 4 in 23 minutes. (I must say pretty happy about that)

Wed- Run
3km-20 minutes (Ya I know I don't run much anymore...)

Thursday - Row
??? Who knows what will happen just trying something new!

Friday - Ride & Pickup Ultimate
-Outdoor hopefully for at least 30k

Just incase you were wondering I got a brand new bike so I'm really hoping that will help keep me riding outside this summer. Will post pictures once it's all cleaned up and ready to go!

Thanks for listening and any feedback or comments are encouraged.

andontothenext...

Read more...

The wind at my back....I wish!

First off, wow. Went for a ride with some friends on Wednesday morning and it was cold and windy! Pretty sure my hands were frozen for almost the entire ride. I felt great and agreed to go for a nice long ride, but by the end my body was not liking me too much. We ended up cycling 40Km, against the wind (which felt everlasting) and some traffic on the way back.

By the end of the ride, I was spent. But not done, we had also agreed to do a mini run after the bike. I could only muscle out 2km and my legs literally felt like bricks. I guess a "brick run" in my training schedule wasn't lying. lol. 

Nevertheless it was a great ride and run. It wiped me out the next day where I wasn't able to muster out that great of a workout, but just got back from a nice 1km interval swim and it felt great.

200m intervals with 1.5 mins rest. Next time I am going to try to push myself a little more and up the distance but keep the time the same.

Not much else to say right now, can't wait to go to bed. Going to be a nice relaxing weekend ( I hope) but going to the TFC game might put a damper on my training. Yikes..wish me luck!

Til the next

Read more...

Spring is here!

The weather has been getting warmer and it's about freaking time! I finally went for a run outside today and loved every minute of it. I know there were lots of people running in the winter, but I'll leave that to the pro's... I only did a 6 km run today, something nice and easy; a mini recovery from my yesterday. My legs were surprisingly ok, which is a great sign! I grabbed my bike today looking to tune it up in the next week and get 'er on the road.

I am debating whether I should get a new bike for my race though, thoughts? I have been looking around and not sure to change my tires to slicks, or just take the plunge and get a new bike. It might be a good excuse but I'll let you help me decide.

Pictures to come this weekend, hopefully, this way you can really help me choose.

til then I'm on to the next...

Read more...

Ride for Japan!

Today I participated in a spin-a-thon fundraiser for Japan earthquake relief. It was a four hour session that was a great workout, and a lot of fun. My partner and I did two hours straight, which for me was perfect for my tri training.

This was my routine on the bike

40 mins steady pace
20 mins interval of 1:1 work:rest ratio
60 mins steady state in zone 3.

I am guessing that my ride will be about two hours on my actual race day, running 10km after this though, yikes it would have definitely been a tough run that's for sure!

Near the end of my ride, my hip flexor was starting to get tender again though, so I was glad it was over. However I'm thinking of going for a nice swim session tonight so I can calm down some of the inflammation and see how my body responds.

if you're wondering how you get to zone three stay tuned, next post I will tell you

until next time

Cheers

Rich

Read more...

Spin/Run/Lift & Swim?

Well today I am going to be very ambitious. I missed yeseterday's spin/run workout because of a headache! Common what a lame excuse, nevertheless I tried to workout but just couldn't handle it.

Today I am trying to play catch up, I have already done a spin/run interval workout. One minute high intensity and one minute recovery. As soon as the recovery was over, I got off the bike and ran for two minutes, specifically a sprint up and down hallways and stairs.

I plan on lifting after school, full body workout.
Consists of:

Everything is 3 sets of 12 with 30 sec rest. Still on my building muscular endurance phase.
Here's my workout:

1- Burpies
2- Medicine ball squat & throw
3- step- downs
4- Push- UPs
5- Scissor Jump Squats
6- Dips/ Bench Dips

*If you're feeling like you're in a rush, superset 1 &2, 3&4 and so on. You will find that you can do this workout in half the time, and turn up the intensity and get better results!
Of course this workout is followed by a core circuit

Oblique crunch
Basic crunch
Straight leg-raise

everything is a set of 20 and done on the swiss ball, except the straight leg raise.

I'm hoping that after this workout, I can recover with some great food and then go for a swim.

Will this happen? Stay tuned.

Read more...

Back at it

Finally I was able to go to the gym today! I looked at my plan and did a interval spin workout, 10 sets of 1:1 high intensity to rest ratio. So about 30 minutes on the bike with warm up and cool down. Immediately after this I went to the treadmill, 1 degree incline to simulate running outdoors, and did a 1 mile run. Not much but wanted to shock my body back into shape. My legs didn't feel that bad but only time will tell, I'm hoping that my cool down and stretching was enough for my DOMS not to kick in.

Tomorrow is looking up, I am hoping to swim and do a full body workout. Oh other big news I was talking with my friend on the weekend and got "talked" into running a half marathon in May! So I really have to make sure I stick to my plan. As long as I do that, it should be "smooth sailing".

 

Read more...

Hitting the wall

Ahh if things couldn't get any worse I woke up and was sick. It's a good thing I am on my recovery week but what a downer. Going to try going in a sauna see if that helps. Been reading up on it and it could be promising. Just have to make sure I am well hydrated before I go in.

Will blog again when I'm back to working out regularly. I am hoping this is just a two day stint, training starts again on Monday!

Read more...