Base Training
Well, I’m in my 8th week of base training for the upcoming Coeur d’Alene Ironman race in June. The exciting thing is that I’ve lost 8 lbs already, and estimate I will trim another eight pounds by race day based on my race weight last IM race. The main routine right now is about an average of 8-10 hours per week (3 runs, 3 bikes, 3 swims and 2 days of weights) focusing on technique and improved fitness to start the next 10 week build phase.
During my morning swim I had a 600 meter warm up broken up by 200 meters swim, kick, drills. Then in the main set was 10 - 200s. The format was 200 swim, 200 pull with paddles, 200 pull w/o paddles, 200 kick swim and 200 swim then repeat. I am trying to work on my endurance today so wanted to add some extra kicks to the routine to help build strength and technique using my zoomers. You can add drills if you like such as single arm, fist, pause, finger tip, etc for each 25 in the 200. Then a 400 cool down for a total of 3000 meters.
This evening on the bike was a straight 1 hour spin on the trainer at 100+ rpm at low heart rate (zone 1). This helps build technique and it becomes rather difficult after about 30 mins. Throw in some single leg drills too. I actually tried playing with the kids on the Wii. It was fun for all of us and a little distracting but hey time management takes multi-tasking. Cheers!
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