Structured Sessions

Yesterday saw me do a couple of training sessions, as seems to be the norm at the moment.

In the morning I did a short (45min) turbo session as means of recovery as my left hamstring is a bit on the tight side, probably from the long turbo session earlier in the week. For this session I worked out to Spinervals 8 (recovery &  technique) this is made up mainly of drills and high speed spinning  ...  a good way to flush my legs.

In the evening I went for a longish swim, which consisted of : -

Warm up
- 200m as 200 Swim
- 400m as (50 Catch up, 100 1-armed, 50 Finger Drag) x 2
Main Set
- 1000m as 400,300,200,100 Pace: RI 20secs
- 400m as 2 x 200 fast
Endurance Set
- 1000m as 1000 easy swim

3k in total  it was scheduled to be 4k (another main set and a warm down) but my training partner didn’t feel too well so we cut it short

Tough Love

Well today saw my first big bike session of the year an my IMDE training campaign, indoor cycling this time for over 3hours and for a total of 57miles.

To keep things going I did a Turbo Trainer DVD called Spinervals 13 – Tough Love .... and TOUGH is an understatement to say the least.

The cover shows it to be a 3hour Interval Session with a difficulty rating of 9.9 out of 10, it s specifically intended to improve your endurance and aerobic capacity, which you'll certainly need if you're going to do an Ironman. As it's all one long s

ession, the workout in is more balanced than what you'd get by playing a shorter Spinervals workout several times or doing a number of other Spinerval sessions back-to-back. Coach Troy Jacobson specifically addresses the different conditions of a really lengthy workout by pointing out your requirements for calorie and water consumption

during the ride well as cautioning participants to pace themselves. He also points out, quite correctly, that Tough Love is not a workout for beginners: in order to tackle this program, you should be at a good condition already.

One thing i will say is though ... I wished i'd wore cycling shorts.