Training

Tour de France Thursday – 16 Days till SR

By July 15, 2019 October 17th, 2019 No Comments

Nothing like watching that Stage 6 finish of the Tour de France for a little motivation and inspiration!!   Wow, can you believe those climbs?!  I truly don’t even understand how they do it.   Thursday I have another tough grinder session on the bike trainer, so naturally I turned on the Tour so I wouldn’t miss anything.   Suddenly those grinds I was doing seemed a whole lot less intense!!   Only one session for the day today, and I also start work this evening which means late nights through the weekend.   Because I am a freelance musician, that means I  have the flexibility to decided what jobs that I want to do which comes it really handy for training and races.   I also usually work nights and weekends which allows me the freedom to do a lot of my training during the morning and afternoons.   It does throw my body’s sleep schedule off a little bit, but I just try to adjust and make sure I’m getting enough sleep (starting my training later in the morning when necessary), because I love what I do for work and I know that it is an essential part of keeping me balanced.   I actually find that triathlon and music go together quite harmoniously in a lot of ways (even though it may not seem like it!) and I find that I’m more productive, peaceful, and SANE when I’m able to both work and train!

Bike set created by my coach, Jarrod Evans of Triathlon Gold. I love that Coach Jarrod calls this a “Percieved Effort” set;  his notes say to remember that Monday, Tuesday, Wednesday were tough, and will have an effect on what I have to give today in the set.   Numbers aren’t the goal, effort is.   It takes the pressure off trying to reach a goal power number that realistically, due to the week’s load, you probably won’t achieve!!   This helps me avoid negative head-space pitfalls and I feel more encouraged to work hard because that pressure is removed.

SWIM

x

x
BIKE 2 hour “Perceived Effort” on bike trainer 2 h
RUN x x
STRENGTH

Stretching only

(Noted as strength and condition day)

2 HOUR BIKE TRAINER SET

120 mins including the following:
6 x 8 mins on 53/11 or big chain ring as:
1 min easy
2 min solid
3 min hard
2 min recovery

Usually following this set I have strength and conditioning that I would do.   Due to work, and having to take my instruments to get repaired, I didn’t have the time to do it.  I ALWAYS stretch before and especially after a hard set, even if it’s just for a few minutes.    In my Training Peaks notes following this session, I wrote that I need to remember the importance of CADENCE!   It’s so much easier to keep your power up with a higher cadence, and I catch myself slipping down lower than I want to be sometimes.   It was frustrating to look back at the first half of the efforts, when I was not focused on that, to see that I actually probably could’ve put out more power.  BUT… that is exactly what training is for.   I made the note, hopefully made the correction, and will apply it in my next effort.

NUTRITION

MEAL TIME DESCRIPTION WHY?
BREAKFAST 1 7am 3 pieces sourdough bread

Almond butter

Blueberry jam

My go-to before long and hard sets on the bike, sits well in my stomach and keeps me going
BREAKFAST 2 11am

Post-bike

Protein smoothie

Spinach, frozen broccoli

½ banana, frozen strawberries

2 scoops vegan pea protein

Ground flax seed

You have a 30 minute window to get protein in after a hard workout, when your body absorbs it best
LUNCH

12pm

Spianch and mixed greens salad

Quinoa and chickpeas

Tomatoes, avocado

Sesame ginger dressing

Dose of greens plus lots of protein

Avo = good fat

SNACK 4pm NUGO brand vegan protein bar

coffee

These are my go-to bar, about 200 cal, 12g sugar, and 15g protein
DINNER

7pm

Sauteed broccoli, bells, onion  in a Korean sauce

Kimchi and sesame seeds on top

Over white rice

Hearty meal but still healthy

Rice for protein

Kimchi good for digestion

SNACK 11pm Kashi cereal

Almond milk

I worked late and was hungry when I got home!  Also have a hard run and swim in the AM and need extra fuel stores

Work was great, but I got home late and didn’t get to sleep until almost midnight!  Needless to say, I’ll need to adjust my day a little bit tomorrow to make sure I get enough sleep.   Other than that, I’m feeling pretty good and continue to make some solid deposits in the bank!

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