My First Long Ride and Other News

I want to recap on what I was supposed to do last week and what I actually did...

Last week's plan went like this

Monday - Off day
Tuesday - Swim at 8am (1950meter - speed intervals) and Bike on trainer 1:10 (9x1min Z5)
Wednesday - Strength training and Run Speed Intervals or track workout (50-60 min)
Thursday - Run 50 minute @Z2 then Bike for 1:30 @Z2 (think I may do the Group ride for this)
Friday - Strength training (plyos/core) and Swim 2000 m (drills/intervals)
Sat - Bike 2 hours and 30 minute run (BRICK)
Sun - Swim Time Trial (w/up, then 1650 TT, c/d) and then 1 hour Run

Here's what really happened...it was a hard week of work and I accomplished alot which makes me think that even though I work from home, I do work alot of hours and still am able to fit in training and fun!!

Monday - Off day - CHECK!
Tuesday - Swim at 8am (1950meter - speed intervals) and Bike on trainer 1:10 (9x1min Z5) - CHECK! + YOGA
Wednesday - Strength training and Run Speed Intervals or track workout (50-60 min) CHECK!
Thursday - Bike for 1:30 @Z2 (OKAY NO EXTRA RUN - but I did the group ride on Thursday and had to make it back to work that night - so I clocked in another 26 miles and Nicole and I met a new friend - Susan!)
Friday - Strength training (plyos/core) and Swim 2000 m (drills/intervals) CHECK! plus Theresa and I got our hair done

and mom did too - Theresa and Mommy look so cute here...


and then me and mom..


AND a nice dinner that grandpop planned since my Aunt Noreen was home (she's a former Hawaii Ironman - way before it got cool). That's aunt Noreen on the bottom row - she now lives in Bend, OR and is still extremely active. My uncle Glenn (not here) just placed in a 13 mile trail race in Bend - so they are my resources - both former Ironmen...

also in the pic to the left is Vanessa (who just agreed to play a soccer tournament the next day), me (the 50 miler the next day), Lauren (who has the little kiddies, former champion beerathlete with me, and studying nursing...man that is a superwoman), their mom (Aunt Deb), Aunt Jenai, my mom, then Aunt Noreen, Leah, my lovely sister (who just got a part in Music Man :0) and then Ava.


Followed by Grandpop's boys - Uncle Paul, my Dad, GPop (the original Onion), Uncle Carmen, Uncle Richard and Phil (finally turning 21...)

Sat - Bike 2 hours and 30 minute run (BRICK) - Okay so this didn't happen either - so instead I managed to do my first ever 50 miler ride for a charity - So DOUBLE CHECK!!
Sun - Swim Time Trial (w/up, then 1650 TT, c/d) and then 1 hour Run - little pooped so I did the swim not as time trial and then 50 minute run on "dreadmill" since it looked like it was going to pour... CHECK! and post-birthday dinner for Mike at my parents...spaghetti and meatballs - I needed it by then..



All in all it was about 13.4 hours versus the 11.2 I was supposed to do (including strength and power yoga)

So - about my ride...

We did the Anchorhouse - Cory's Ride on Sat. It was a 50 mile loop - Nicole, Susan and I stayed together so "no man is left behind."

Always make sure you have sunscreen: this picture cracks me up!!

We get there and they say the ride is not marked - so here is your map...so never fear team - Captain Heather (who loves directions and maps will handle the paper - I didn't tell them I can't walk and chew gum at the same time.. I think they may have been worried of me taking my eyes off the road then.). So we decided to role like this. I yelled the street name and the mile we needed to turn and Nicole and Susan kept tabs on their computer.
Lots of turns and lots of hills (for NJ standards) some with little recovery - my favorite!

Sidebar: I don't know what I love hills but I do - I decided a while back to embrace the big ass and thighs that I was genetically un-blessed with.. and decide that that was where my power and extra reserves would come from and since then realized that me and hills are friends.

So we met up at the 1/2 way point with gatorade, water and fruit, it was getting hot. I then realized I need to have another water bottle on my bike.

We moved on, and the last half we met up with a couple of gentleman that allowed us to do some drafting...what fun...and then we left them behind. We later took another gu stop for a min and they caught up for awhile we drafted and we moved on.

It was nice to see that our state of NJ, contrary to popular belief, is NOT overrun by malls and developments and in fact has a fair amount of farm land!! Hail to the horses, cows and veggies!!

We got back and had a great post-ride lunch spread including Riverhorse Brewery!!

I did crash on the couch that night...and perked back up for Sunday's long ride.

Monday - was a well-needed rest day...



Until next time - plan to post some of my favorite recipes and food...

The Forgotten Sport of Triathlon Training

I am OBSESSED with plans - nutrition plans, triathlon plans, etc. I love lists. So I was having a really hard time not seeing any strength training plans incorporated into these tri plans. Well, at least nothing noteworthy.

I notice as I read all these triathlon blogs that very few write on their strength training. I also know that this is a frequently visited topic among my friends that participate in triathlons.

"Should I do 1, 2 or 3 days a week?"
"How should I train with weights?"
"Where can I fit it in among the swimming, running and biking and having a life?"
"Aren't I developing the muscles when I do my harder speed training or paddle workout with swimming?"
"How important is it?"
"The only day I can fit it in, is a day I have my toughest workout?"

We all know it is important but it boils down to two challenges:
1. Time management
2. Fatigued body

What is the solution? I am not sure, I wish I was well-versed in this subject more, just an avid reader of Muscle and Fitness since 1995, participant in endurance activities and involved in sports teams of field hockey, cheerleading and track (yes cheerleading is a sport...). Through all of that, I notice that my body has changed since I packed up my Muscle and Fitness mags and changed over to Triathlete mags. Could be because of my eating habits, gravity taking effect after 30, etc, etc? I started going to a nutritionist which has helped shed some body fat. But, it really comes down to muscle tone and definition, but more importantly, the loss of strength due to high amounts of aerobic activity.

So, all the triathlon books I have pored through says - yes, 2 days a week for a while and then you stop as you get closer to racing...I think conditioning workouts are so important. In fact another blogger Tawnee has some great insight into this. I think she is writing an article in Triathlete mag.

However, I downloaded a few favorites here and below for those - non-tri girls that want a new weight workout plan, I scanned the pics of the latest Muscle and Fitness Hers mag with the 8 week plan which I think is great after I read through.

Workout #1
I have a great workout from Muscle & Fitness hers published on Mar/Apr 2008. It was a workout developed by an IFBB fitness pro Amy Villa-Nelson. I am going to start incorporating this once a week. Should take about 35-45 minutes.



Workout #2 - I decided to go with a total body workout for the second workout of the week since I know it will be difficult to fit in during work, life, training, nutrition, etc...

Legs
Squats 3 sets of 12 or Clean and Press 3 sets of 12
Lunges 3 sets of 12
Leg Extension 3 sets of 12
Deadlift 3 sets of 12 or Leg Curls 3 sets of 12

Overhead Shoulder Press 3 sets of 12
Reverse Flys 2 sets of 12 (great for swimming)

Lat Pull down 3 sets of 12 or One Arm Row 3 sets of 12
Push-ups 3 sets of 15 (one-legged)
Incline Chest Press 3 sets of 12

Bicep Curls 3 sets of 12 or 2 sets of 21s (7 all the way down and 1/2 way up, 7 1/2 way up and all the way up and 7 full bicep curls) - My FAVORITE**
Triceps - Lying Tricep Extension or Dips use a second bench to prop your feet up for advanced (maybe even adding a 5 lb weight on your body??) 3 sets of 15

ABS!!!
Hanging leg Raise - 3 sets to failure
Exercise ball roll - use the exercise ball to prop up feet, balance in a plank position and curl lower body in as a curl - 3 sets of 15
Decline Bench medicine ball side crunch 3 sets of 15
Hip Thrust 3 sets of 15


And NOW for all you "non-Triathletes" and looking for a great summer weight plan...




Happy Weight Training!!!
PS - I will be trying out some P90X soon...

T - 20 Week Countdown to Half-Ironman

20 Weeks to September 12th!!

Last week was a bit of a bust, with missing the Rutger's Unite Half Marathon due to back issues. But it has been getting better and since I was able to run 7.5 miles on Sunday - I think I will be good for Broad Street Run this Sunday!!

So now begins the 20 week plan. I got the plan from the Triathlete Magazine - Essential Week by Week Training Guide - by recommendation from Carol at Triathlon Training Blog (who by the way has a great blog). I am doing the HIM Level 6 plan.

...Here is the week 1 plan...

Monday - Off - yeah!
Tuesday - Swim (1700m - form workout) and Bike Power Intervals 1:10
Wednesday - Yoga (1 hr) and Run - 40 minute with 6x30s at Z5+
Thursday - Brick - 45/15 (Z2) and Strength Training (45 min)
Friday - Swim (2300 meters - Intervals) and Bike 1 hour Z2
Saturday - Bike - 1 hour 45 with a 30 min run both in Z2
Sunday - Broad Street 10 mile Run - (I am going to treat this like a long run - maybe stay within Z3)

So I spoke to my nutritionist and here were the comments for this upcoming week based on my training - I am going to try it and let you know how I do!!

Mon – Low carb, 5 meals, Protein/veggies ( you can include healthy fats )

Tues – I would still go with 3 protein/low glycemic carb meals / no carbs at night b/c you are just doing YOGA in the morning

Wed – Because you are running in the later part of the day.. first 3 meals, carbs / protein/limit fats ... 1 fruit post workout w/ protein but last meal no carbs

Thurs – All meals, protein / carbs / low fats for tomorrow 2 hour workout

Fri –Repeat diet from Thurs .. except at last two meals increase carbs by 15 gm for 10 mile race..

Sat – Repeat diet from Fri .. except at last two meals increase carbs by 15 gm for 10 mile race..

Sun –include electrolyte replacement, pedialyte ( lite ) I don't like the heavy sugar ones

But.. again.. the fuel from the previous days will be enough.. and we can deal w some pre workout low glycemic carbs.

I will keep you posted on any new recipes or tips I have on nutrition for the week!!

But I am too excited, I must share my latest purchase to celebrate the start of the tri season....

Sam Edelman - Kasi

HAHA! You thought I was going to say something to do with Triathlons...but these are just as wonderful....

However, I am keeping the shopping down as I have my eye on the prize - just waiting on some $$ from the IRS!!