"Challenges are what makes life interesting; overcoming them is what makes life meaningful."
– Joshua J. Marine
Like all quotes they inspire if we take the first step and keep moving forward..After a long hiatus after last year's trip to the Pyrenes with just being unwell , it is time to start training again.
After the Pyrenes last year I developed flu like symptoms and a really bad cough which prevented any exercise. I could not breathe and as such had to stop exercising for close to 6 months before several specialist visits to ENT and respiratory physicians suggested maybe it was just being run down and a very sensitive larynx .
The build towards Ironman starts slowly with the difficulty of training through a wet Perth winter. I was planning on starting swim training but the cold weather has not encouraged me back into the pool yet.
So for week 1 it was riding and running . The plan is simple to build slowly and really be consistent.
Not alot of technical work other than keeping to indoor Zwift training 2-3 days a week depending on the weather and building the Saturday long rides to 150km
Other than that it is just getting the running legs able to take the fatigue at the end of the bike. I hope to do most of the runs easy with one session on the wind trainer with increased tempo /speed and the long run on Sunday.
Week 1 16 July 2018
Slow start to the training with the cold weather . This was a very gradual build .I ran on Monday for 40 minutes covering 6.15km .On Tuesday I did a Zwift session on the wind trainer for 50 minutes and about 21km .Rested for the rest of the week with the rain and did a 2.5 hour session on the wind trainer for 60km with a fair bot of climbing on Zwift Watopia route. No training on Sunday .Really just starting to get back into trying to follow the routine. The hardest part was consistency against overdoing and being tired with a lack of recovery and trying to balance the 2 .
Week 2 23 July 2018
Getting better with a little more consistency.
Monday was an easy run of just under an hour for 8.5km
Tuesday I did a weight session of 45min made up of :
400m run on the treadmill
13 deadlifts at 60kgs
20 squats x 8
(based loosely on the Saman Hero WOD named after the Thai diver who lost his life trying to rescus the Thai soccer team lost in the cave)
In the evening a Zwift session of 30km taking 1.17minutes doing a Zwift programme and cool down.
Wednesday a treadmill session with 8km in 47 minutes comprising 1km warm up then 7 x 800m at 5 minutes per km to 4.24 minutes per km with 200m walking recovery.
Thursday a gym session with 400m run , tricep dips, dumbell bicep curls , sit ups and push ups x 20 for 8 rounds . In the evening another Zwift session which was 30km and an hour .
Friday Easy run 6.22km and in the evening another easy zwift session of 30 minutes with 15km.
Saturday with the bad weather opted for another long wind trainer session on zwift of 90 minutes and 42km then rode to crossfit easy spin followed by 45 mim WOD comprising :
200m run
10 cleans 50kg
20 sumo high pulls 35kg
30 sit ups
7 rounds
(suppose to do 10 )
Rode home which made the ride for Saturday 70kms
Was sore on Sunday so skipped the long run
The first 2 weeks of training was about 4 hours for the first week and 12.5 for the second week .
A slow start but hopefully a good base build.Getting back into the saddle of training after 18 months.
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