Welcome

I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Monday, 12 July 2010

Taper week 1 of 3

Swim (anaerobic set);
400 warm up
8x50m on 1min as 25m hard 25m easy
4x50m on 1min as 25m sprint 25m float easy to wall
200m easy with pull
4x50m on 1min as 25m easy 25m sprint
300m easy with pull
4x50m on 1min as 25m sprint 25m float
200m easy with pull then out

Seemed to go ok no fracas

Plan this week is
Mon; Swim sprints
Tue; 65min high cadence turbo
Wed; Turbo/Run brick
Thur; 2hr recovery ride
Fri; 130km aerobic bike+Run with 7x2min 10km pace intervals & swim
Sat: Rest
Sun: 1hr run

Here's what the coach said in 2004;
Have cut the mileage back and the focus is on the threshold sessions to bring you up so don't go anywhere near grey area on the long sessions - keep the chi in supply for the (AT) sessions in other words -really light on longer sessions.
 
Don't worry about the reduction in key session miles -you've got enough in the bank now to take you through till Christmas so I'm sure you'll make it to APRIL 7 in good shape -should be in better shape than you have all year if you maximise this taper.
 
Don't think that you will be feeling good after this week because the
intensity is up and it's my experience you could be in for a little turbulence in the first 10 days so don't be surprised as we back off if you feel a bit second hand -it's normal.
Posted by at

1 comment:

  1. Anek13 July 2010 at 23:40

    Go on James!!! The hard bit is over, just gentle taper and the joy of the race to go. If Spain can win the World Cup, you can make it to Kona.
    Vamos campeon!!!!

    ReplyDelete

Subscribe to: Post Comments (Atom)