Thursday, February 02, 2006
Road to CDA 06 Bike 58/Swim 3500
Thurs 2/2
Summary: Bike on power trainer 3 hours. Watts varied from 200-300 final 2 hours. Shredded legs: very tired and dead at end of spin. Then 100g carbs+30g protein drink. To pool to do 3500 in 80 min.
Spin: 180W first hour, then 210 second hour, 250-300 third hour. Final 10 min, had to drop watts to 100 spin lightly because legs totally drained. About 58 miles.
Swim: After spin, drove to pool. 500 wu in 7:45/100cd mixed stroke. 400 of drills after wu. Did 100 each of the 4 main balance drills.
Set 1 = 2 X 200/30, 4 X 100/30: 200's in 2:50/2:52, 100's in 1:21-23
Set 2 = Same as above with pull bouy. 200's in 2:56/58, 100's in 1:28-30
Set 3 = 20 X 50/1min cycle. Breathing drills up to every 6th breath (sets of 5) (2,3,4,5,6)
*Pretty good swim considering legs dead off bike. Getting faster and feel more balanced then last year. Last season, my pulls were always as fast or faster than my free style, which means I had a big balance problem. Now my pulls are slower than my free, so I think my balance has improved.
Summary: Bike on power trainer 3 hours. Watts varied from 200-300 final 2 hours. Shredded legs: very tired and dead at end of spin. Then 100g carbs+30g protein drink. To pool to do 3500 in 80 min.
Spin: 180W first hour, then 210 second hour, 250-300 third hour. Final 10 min, had to drop watts to 100 spin lightly because legs totally drained. About 58 miles.
Swim: After spin, drove to pool. 500 wu in 7:45/100cd mixed stroke. 400 of drills after wu. Did 100 each of the 4 main balance drills.
Set 1 = 2 X 200/30, 4 X 100/30: 200's in 2:50/2:52, 100's in 1:21-23
Set 2 = Same as above with pull bouy. 200's in 2:56/58, 100's in 1:28-30
Set 3 = 20 X 50/1min cycle. Breathing drills up to every 6th breath (sets of 5) (2,3,4,5,6)
*Pretty good swim considering legs dead off bike. Getting faster and feel more balanced then last year. Last season, my pulls were always as fast or faster than my free style, which means I had a big balance problem. Now my pulls are slower than my free, so I think my balance has improved.
