'11 triathlon pre-season strength/conditioning

[D_51]

7/19

Swim:
500 - 8:57
3 x 50 - not timed

500 was fast for me, :15/100 quicker than race pace.

[D_51]

7/19 PM

Sqt: 250 x 7
OHP: 135 x 6
PC: 165 x 2,2,2

Amazing what some solid food can do. Bacon double cheeseburgers Saturday and Sunday = good workouts Tuesday.

[D_51]

7/21

Alternating sets on the minute, 5 sets of each of
Dips x 8
Chins x 3

Stationary bike:
1 mile warmup
4 x .5 mile Lev 6 at 100 rpm w/.25 mile recoveries Lev 2 at 90 rpm
1 mile cooldown

Chins were good, will add a rep to each set next time. Dips need weight. Bike had my legs burning.

[D_51]

7/23

DL: 345 x 5
BP: 195 x 5
Row: 175 x 5

Solid lifts today.

[D_51]

7/26

Sqt: 225 x 10
OHP: 110 x 10
PC: 135 x 2,2,2

I have a tri this weekend, so a little backoff week leading in. Tomorrow will be a swim in the AM and bike/run PM. After that it is rest and stretch.

[D_51]

7/27

Bike: 4 miles, not timed

Checked out the bike, did a quick tune up and an easy ride.

[D_51]

7/28 AM

Swim: 350yrd - 6:47
3 x 50, not timed

Last workout before race on Sunday. Pace felt real easy, but slightly faster than target race pace.

[D_51]

7/31

Tri: I didn;t wait around for the official times to be posted, I'll get them online when they are up.
Th swim was good. The bike was harder than it should have been, I couldn't maintain cadence in 3/5 gears and lost about 2mph because of it. I kept trying to push through and burned up my energy. It cost me on the run and I was about about 1:06/mile off pace for the run. I just didn't have anything left in the legs and my hams tightened up big time.

The problem was that I did not eat enough in the last three days prior. I did not have enough glycogen stored, simple. On the upside, my achilles is feeling good. Just slight soreness. I'm taking this week off, then back to training on 8/8.

[D_51]

8/1

Dips: 3 x10
Chins: 3 x 5
Sta. Bike: 10 min at easy pace to get blood flowing

[D_51]

8/9

3 Rnds with only time to change weights between sets -
Sqt: 250 x 6, 225 x 6, 185 x 6
OHP: 135 x 4, 115 x 4, 95 x 4

I did some assessment and feel that my strength is adequate, but I am lacking in strength endurance. The biggest impact was on the bike leg. To correct this I am making some adjustments through the end of the season. Strength work will be done as rounds, with 1 min between sets (enough time to change weights), but I will keep the top weights at my 1x5 target. Bike work needs to be adjusted as well, need to use longer intervals with short recoveries. Runs will start increasing in length.