Sunday, May 14, 2006
Road to CDA 06: Big Training Week Summary 5/7/06 - 5/13/06
Big Training Week in Sunriver, OR
8 Days
Total Hours = 39:23
Swim = 6000m (2 sessions) Time = 2:23
Bike = 607 (7 rides) Time = 32:10
Run = 33 (4 runs) Time 4:20
core = 30 min
This was a great week. Seemed to be almost constantly holding back with the exception of the big brick on tuesday, and a few pulls. This is one of the reasons why I feel great at the end of the week, and could ride long, swim long or run long if I needed to. Will, however, stick to the plan and taper for saturday's race at Auburn, CA. Took Sunday off (5/13), and will take coming up thursday off. Havent decided on friday off before race or a light 1 hour workout.
I wanted to spend more time coaching "philosophy" this week to the team, but late starts and late finishes prevented alot of other "work" I wanted to get accomplished. The most memorable moments of the week were sleeping in until 8am, sitting around breakfast with the team and talking for an hour or so before the workouts. You cant beat quality time like that. We all had stronger workouts because of the complete lack of a time-table. The workout schedule was layed out and completed with the exception of moving one swim forward to saturday morning. This "relaxed" approach to the workouts prevented any tension because we did essentially everything as a group, starting together and finishing together on most workouts.
This approach, with specific attention to daily diet and meticulous attention to recovery drinks on almost every workout + the proper carb's during every ride is why everyone felt "fresh" on the final day.
Key factors to the success of the week:
Team attitude. Fun competition. Everyone sharing workouts, information, trust, ect. When my headset broke 30 miles from town, and I starting walking back, thank you everyone for going on without me. Thanks for thinking of your goals, and knowing I would take care of my own, not matter what it took. Several of you know, I would have ridden long after dark to get that ride in. Thanks for not bagging your own workout and keeping the group together for the final long ride.
Group atmosphere. Every meal together, drinking at night together, ect. I was impressed when the group waited for me for 2 hours before eating, when I rolled in an hour after dark on my 127 miler on friday because of a bike repair needed which delayed my ride. You cant plan something like that...its because of the bond and friendship created throughout the week.
Meticulous, consistent recovery nutrition. High carb meals timed correctly, and high protein meals likewise timed correctly.
Specific attention to on-the-bike nutrition. The attention to detail on every ride, and proper consumption of carbohydrate calories. Timing, quality, and quantity were critical to success in the week.
On the final swim and ride saturday, and having to talk everyone into not working out on Sunday because everyone felt strong and recovered is no surprise to me. There was a hint of a feeling that we didnt do enough...until you look at the numbers. This is what proper training feels like. You feel like you are getting stronger and stronger in the final weeks before your race. The feeling of "I cant wait to rest in my taper" , or feeling dead and counting on the taper to bring you back are bad signs. No one in our group is feeling this way. Instead, the feeling that over 600 miles biking, 35 miles running, and 6k swimming in a week are not enough. That's a sure sign of a major step in success.
Erin, Ann, Grant, Rob, Dan, and Hannes. This was a great week. Visualize your goals. They seemed impossible 3 months ago didnt they?
In the upcoming weeks, toward the end of intense workouts, picture that clock with your goal time on it as you run down that final stretch with your fists in the air, knowing it was all worth it.
All of your goals are fast and extreme. Be proud that you all, in your heart, know that they are achievable.
Its not necessarily the success, or coming up short at a goal, that makes it all worth it. Its the way at which the goal is pursued. This week and the past 6 months is an example of the Iron Journey people talk about.
Goals are not just numbers...its the pursuit that has meaning, the pursuit that generates the emotion, its the pursuit that bonds all of us. Believe, its in all of you.
8 Days
Total Hours = 39:23
Swim = 6000m (2 sessions) Time = 2:23
Bike = 607 (7 rides) Time = 32:10
Run = 33 (4 runs) Time 4:20
core = 30 min
This was a great week. Seemed to be almost constantly holding back with the exception of the big brick on tuesday, and a few pulls. This is one of the reasons why I feel great at the end of the week, and could ride long, swim long or run long if I needed to. Will, however, stick to the plan and taper for saturday's race at Auburn, CA. Took Sunday off (5/13), and will take coming up thursday off. Havent decided on friday off before race or a light 1 hour workout.
I wanted to spend more time coaching "philosophy" this week to the team, but late starts and late finishes prevented alot of other "work" I wanted to get accomplished. The most memorable moments of the week were sleeping in until 8am, sitting around breakfast with the team and talking for an hour or so before the workouts. You cant beat quality time like that. We all had stronger workouts because of the complete lack of a time-table. The workout schedule was layed out and completed with the exception of moving one swim forward to saturday morning. This "relaxed" approach to the workouts prevented any tension because we did essentially everything as a group, starting together and finishing together on most workouts.
This approach, with specific attention to daily diet and meticulous attention to recovery drinks on almost every workout + the proper carb's during every ride is why everyone felt "fresh" on the final day.
Key factors to the success of the week:
Team attitude. Fun competition. Everyone sharing workouts, information, trust, ect. When my headset broke 30 miles from town, and I starting walking back, thank you everyone for going on without me. Thanks for thinking of your goals, and knowing I would take care of my own, not matter what it took. Several of you know, I would have ridden long after dark to get that ride in. Thanks for not bagging your own workout and keeping the group together for the final long ride.
Group atmosphere. Every meal together, drinking at night together, ect. I was impressed when the group waited for me for 2 hours before eating, when I rolled in an hour after dark on my 127 miler on friday because of a bike repair needed which delayed my ride. You cant plan something like that...its because of the bond and friendship created throughout the week.
Meticulous, consistent recovery nutrition. High carb meals timed correctly, and high protein meals likewise timed correctly.
Specific attention to on-the-bike nutrition. The attention to detail on every ride, and proper consumption of carbohydrate calories. Timing, quality, and quantity were critical to success in the week.
On the final swim and ride saturday, and having to talk everyone into not working out on Sunday because everyone felt strong and recovered is no surprise to me. There was a hint of a feeling that we didnt do enough...until you look at the numbers. This is what proper training feels like. You feel like you are getting stronger and stronger in the final weeks before your race. The feeling of "I cant wait to rest in my taper" , or feeling dead and counting on the taper to bring you back are bad signs. No one in our group is feeling this way. Instead, the feeling that over 600 miles biking, 35 miles running, and 6k swimming in a week are not enough. That's a sure sign of a major step in success.
Erin, Ann, Grant, Rob, Dan, and Hannes. This was a great week. Visualize your goals. They seemed impossible 3 months ago didnt they?
In the upcoming weeks, toward the end of intense workouts, picture that clock with your goal time on it as you run down that final stretch with your fists in the air, knowing it was all worth it.
All of your goals are fast and extreme. Be proud that you all, in your heart, know that they are achievable.
Its not necessarily the success, or coming up short at a goal, that makes it all worth it. Its the way at which the goal is pursued. This week and the past 6 months is an example of the Iron Journey people talk about.
Goals are not just numbers...its the pursuit that has meaning, the pursuit that generates the emotion, its the pursuit that bonds all of us. Believe, its in all of you.
