Wednesday, March 31, 2010
2010 Base 1: Phase I, Phase II
The Base 1 Phase of my training is still continuing. For the first 12 weeks of a 16 week base one phase, I focused on running. The overall weekly schedule was simple:
Swim - 3x/wk 2500-4000/workout
Bike - 3x/wk 1hr; 1hr zone 4 intervals; 2-3.5 hr long ride
Run - 7x/wk 55-62 miles/wk
I am happy with the progress and general feelings of fitness, especially the improvement in running strength. My body is starting to tell me good things. Swimming feels similiarly which is a nice surprise compared to last year when I struggled with motivation. Others might be surprised to find that out, but I was calling it quits most times at 2k yards. This year my key workout 30x100 1:15/1:25 is fun to do and I'm averaging 3000k/workout. The nice thing about the pace is that 1:15 translates to about 53-55 IM swim and I'm handling 30 of them without much trouble. Undoubtably, the cruising of these 100s is deeping my zone 2 swimming and continuing to add another round of 5 every other week will get me to 40x100. The downside, if there is one, is that I may continue them for their novelty and hurt the quicker front end swimming needed to do well at American Triple T. But given that I'm passing on stand alone sprints and olympics this year, any worry is unnecessary. As for running, the overall pace came around nicely the last 4 weeks of high volume to settle in at 7:45. For the first four weeks, the running pace floated around 7:55 to 8:15.
The final 4 weeks of my base 1 phase (phase II) transitions me to bring my bike fitness on par to previous year's fitness level:
Swim - 3x/wk
Bike - 4x/wk 1hr rollers; 1.5hr zone 4 intervals; 1 hr; 3-4 hr
Run - 6x/wk 50-55 miles/wk with long run at 2.0 hr
But, in actuality I changed it because the weather was nicer than I thought. I got outside and did a lot more biking.
Swim - 3x/wk
Bike - 3-4x/wk 4:00 zone 1 (AeT-10 to 15 bpm); 3:30 with 1hr SS (AeT); 1.5 SS; 1.0 easy
Run - 5-6x/wk 40-55 miles/wk with long run at 2.0 hr
I finally got a new bike...a black PX. Yesterday I started putting it together and ran into a few hiccups. The first was the cable routing for the sram rear derailler. Apparently there is a unique cable guide allowing the cable to reach up to the screw down bolt. I missed that and for a short while couldn't figure out why the shifting was tough and horrible. The CNC ultralight brakes are very industrial looking. Since there is no opener lever I failed to figure out how to open the brakes up. I had to email the PX distributor and ask. Turns out you need to squeeze the brakes together and wiggle loose the brake cable housing. Not too complicated but certainly a different approach. It also came with a new seat which I'm going to try. Seats are funky and sometimes they work and sometimes they don't. The reason I'm giving this one a try is that it's really long and allows the nose to sit near the bottom bracket giving me a steep riding angle. Helpful, but the real reason is the 100mm stem that came with the bike. Previously, I had a 80mm stem and with the extra 20mm, I need the longer seat to have a comfortable cockpit and not over-reach for the aerobars. Time will only tell if it works. If not, I'll have to get a 80mm stem and like all things, it's a pricey gadget.
Last, I fell of the wagon this past week. Training was horrible. I managed to get in the bikes and swims, but running simply did not happen. A few scheduling conflicts and lack of interest simply put some zeroes in the running category. I thought about "catching up" by killing myself but ultimately decided against it. So this week, I am starting anew by doing Monday's workout on Monday. Wow, it feels good to write that. Additionally, I added a picture of my favorite athletic movie for motivation.
"I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure." -- Eric Liddell