Posted by FLATOUT JIM in Training
I am into the last days of the second week of my Peak phase. There are a couple of different terms for this phase of the periodization cycle, but it is basically the weeks after your base building and before your taper for a big “A” race. And it usually emphasizes race simulation workouts focusing on speed and tempo work.
My week included kick ass workouts and total rest days starting on Saturday with my last Long ride of the year. The week went like this.
Sat Long Ride, 3 hours, approx 75km
Mon Brick, full St, John’s Tri Course (46k) followed by a 5 k run
Wed Long Run, 75 minutes, slow with 1 minute pickups
Thur Brick, 45 min ride with sprints, 40 minute tempo run
As well I did a long slow pool swim on Wednesday with a 5 x 200 main set done on an easy pace.
And a hard swim on Thursday with a main set of
5 x 50 on 1:00 EZ
4 x 250 on 5:00 Race Pace (For Time)
5 x 50 on 1:30 HARD
As it turned out, Sunday’s rest day was not planned, but our daughter wanted to go for breakfast, and I love to eat as much as I love to train, so I decided to rest, instead. Actually I worked on the shed, bending over, and stepping up onto the top step. By Monday I was sore.
Monday’s brick was brutal. The full course is 2 x 20k loop. I did one loop, rested for 10 minutes the second. My times were way off my target and I was pretty pissed until I heard on the radio on the drive home that winds were 35km gusting to 50. Also considering how sore I was, I felt slightly better.
Thursdays Brick was the highlight of the week. As a tempo run I have a loop that I run from my house. I have no idea what the distance is, but it’s hilly, and on a good day takes me about 40 minutes. Yesterday I did the loop off the bike in 37:56. That’s my fastest split of the year, by a lot, and also that was after a hard lunchtime swim. So I now feel a lot better about Monday’s workout.
Today is a rest day, lunch scheduled with DW. Then, Taper Week, my favorite time of the year. Stay tuned.