Redemption Part IV:27 Days to go til Ironman
For a July Ironman, like Lake Placid, I start training in December. There are 40 minute swims at 5 a.m. 60 minute indoor bike rides at 4:30 & the occasional 6-8 mile run in the snow.
That’s called the "base phase".
By March I start adding volume.
(It gets louder?)
I start adding distance. This is called the "build stage" of training & it will last until the first week of July.
Swimming increases from 2,000 meters to 5,000 meters.
(You swim a 5k???)
Yup.
(How long does it take you to swim a 5k?)
1 hour & 40 minutes.
(What do you think about for 1 hour & 40 minutes?)
Many things: my next blog, my next meal...
During the build phase, biking increases from 20 miles in the house to 120 miles on the road.
(Without stopping???)
Just for red lights & stop signs.
(What do you do for food?)
Protein shake in bottle 1, Gatorade in bottles 2, 3 & 4.
(Any solid food?)
I shove a couple cliff bars in my pockets.
(What pockets?)
My bike Jersey has pockets.
The running increases from 6.2 miles to 20 miles.
(Why not run a full marathon?)
The research has shown that the maximum training run should be in the 20-22 mile range.
By March I start adding volume.
(It gets louder?)
I start adding distance. This is called the "build stage" of training & it will last until the first week of July.
Swimming increases from 2,000 meters to 5,000 meters.
(You swim a 5k???)
Yup.
(How long does it take you to swim a 5k?)
1 hour & 40 minutes.
(What do you think about for 1 hour & 40 minutes?)
Many things: my next blog, my next meal...
During the build phase, biking increases from 20 miles in the house to 120 miles on the road.
(Without stopping???)
Just for red lights & stop signs.
(What do you do for food?)
Protein shake in bottle 1, Gatorade in bottles 2, 3 & 4.
(Any solid food?)
I shove a couple cliff bars in my pockets.
(What pockets?)
My bike Jersey has pockets.
The running increases from 6.2 miles to 20 miles.
(Why not run a full marathon?)
The research has shown that the maximum training run should be in the 20-22 mile range.
Beyond those distances, you increase risk of injury, but do not gain any mitochondrial development.
(What are mitochondria & why do I want to develop them?)
They are the powerhouse of the cell & the source of energy for your muscles.
(Wait. Didn’t you once run 27 miles in training?)
I did, but that was because I was running home from work & I got lost.
I did, but that was because I was running home from work & I got lost.
(So is all you do is just "adding volume"?)
No. There are intervals. These are workouts that are designed to build speed & strength.
(For example...)
For example, a 90 minute in door bike workout that varies in speed & intensity.
(Why not just ride all out for 90 minutes?)
Nothing grows in your comfort zone, right?
(I guess)
So any weight lifter will tell you that "shocking" your system will cause the greatest growth.
(How do you shock a system & is that even safe)
The safe way to do that is in small steps.
Instead of 90 minutes of all-out effort, how about 10 minutes of all-out effort followed by 10 minutes of easy pedaling, followed by 10 minutes of all-out effort....
(How about I sit on the couch & eat through a pint of Ben & Jerry's?)
If your 90 minutes looks like this:
10 easy (warm up)
10 all out
10 easy
10 all out
10 easy
10 all out
10 easy
10 all out
10 easy (cool down)
After a few weeks the all-out effort become longer & the easy become shorter.
You will become faster in a shorter amount of time than if you had done the 90 minutes all out.
(Pass the Ben & Jerry's, I'm tired just reading this)
It's the science of exercise physiology.
(So why do long swims, bikes & runs?)
Because your body can't tell how far you traveled, only how long you have been traveling. You have to acclimate it to rotating your shoulders for 90 minutes. Your butt needs to get use to sitting on a bike seat for 8 hours. Your feet, your knees, your hips all have to come to terms with 15 + hours on constant motion.
No. There are intervals. These are workouts that are designed to build speed & strength.
(For example...)
For example, a 90 minute in door bike workout that varies in speed & intensity.
(Why not just ride all out for 90 minutes?)
Nothing grows in your comfort zone, right?
(I guess)
So any weight lifter will tell you that "shocking" your system will cause the greatest growth.
(How do you shock a system & is that even safe)
The safe way to do that is in small steps.
Instead of 90 minutes of all-out effort, how about 10 minutes of all-out effort followed by 10 minutes of easy pedaling, followed by 10 minutes of all-out effort....
(How about I sit on the couch & eat through a pint of Ben & Jerry's?)
If your 90 minutes looks like this:
10 easy (warm up)
10 all out
10 easy
10 all out
10 easy
10 all out
10 easy
10 all out
10 easy (cool down)
After a few weeks the all-out effort become longer & the easy become shorter.
You will become faster in a shorter amount of time than if you had done the 90 minutes all out.
(Pass the Ben & Jerry's, I'm tired just reading this)
It's the science of exercise physiology.
(So why do long swims, bikes & runs?)
Because your body can't tell how far you traveled, only how long you have been traveling. You have to acclimate it to rotating your shoulders for 90 minutes. Your butt needs to get use to sitting on a bike seat for 8 hours. Your feet, your knees, your hips all have to come to terms with 15 + hours on constant motion.
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