Sunday, December 20, 2009

Sunday 1:30 cycling

Because this is a blob about jogging I won't log all of my extracurricular exercises unless people would like to know.
Bike: 1:30 average HR 137. Average wattage ~180 (max wattage 240 at HR <145).
Every time I get on the bike my cycling legs creep back, or I should say they are charging back. This and the fact that I remember now why, as triathlete, I was a better cyclist than a runner (because I love cycling) makes me nervous about my ability to swerve quickly off my chosen paths. It can't happen now so I'm not too nervous. Living in the mountains and training 20+ hours per week isn't a possibility. Also, Ironman has lost it's 'magic' after the changes they have gone through. And my swim yesterday reminds me why I only ever swam 52:00 at Ironman... it's mind numbingly boring! The black line hasn't changed. It never does.

15 comments:

andy said...

Definitely am interested in learning more about your cycling workouts. I know you're resting and recharging your batteries so to speak. How has cycling contributed to your running abilities? Is it just to maintain your aerobic fitess

Lucho said...

Andy- I want to simply get healthy and strong again. I plan on including cycling in to my Leadville training to increase weekly hours with out the stress on my body so cycling now will prepare me for training this Spring. The balanced strength I get from cycling is partly why I have been uninjured for over a decade, that and weight training. I see that slipping and I see weaknesses popping up. That won't do. And yes- the aerobic maintenance is good and I'm not stressing my body hardly at all.

Mary IronMatron said...

Yes, but swimming workouts only last like an hour--1.5 hours tops. Bike workouts on the trainer?
KILL ME NOW. Some of those suckers last forever.
Plus, swimming makes for a hotter upper body, which is tres important in my humble opinion.

Brett said...

I have been meaning to ask you how you would compare taking 2-3 weeks completely off vs zero impact for 2-3 weeks but staying aerobically active (ie cycling, walking on an incline treadmill, etc.)...

Lucho said...

Mary- Zero disagreement from me on the upper body muscle! Your arms look better than mine.

Brett- This will be the first time that I can remember where my break will include crosstraining. I want to get strength and balance back which has never been an issue until I just ran. I already know what is going to happen however... I will be quite fit coming off my break! Which is why I am still planning on racing the Moab 50k. I ran 2:30 for the marathon off of Ironman training so I'm cautiously optimistic. One thing for sure, already my body feels phenomenal. I will be working on 'my' trail too, which is a brutal hike (2000ft in 1 mile). No treadmill but that should be good enough. I'm very motivated right now and I want it to boil and simmer for a while... then let it explode on Leadville training.

kerrie said...

i can lend you my "pool boy"....i really know how to put the fun into swimming so that it's swimfuning. or something like that.

andrej said...

You probably already know that cycling can be very useful for mountain runners. Mountain running legend Jonathan Wyatt spends half of his training hours on the bike.
Which changes in Ironman are you referring to? The recent ones with pro licenses or something else?

Rick said...

Cyclo-cross? I heard the Boulder area has a little of this sport going on...

scott said...

sent you an email about LT100...hope you got it!

Josh R said...

How does your training volume now compare to your off-season volume 5,6,7 years ago when your were still doing Tri's??

Brett said...

I would like to know ...

I have found that I'm much more durable and strong in the core and hips from kettlebells. Picture chopping wood for 40 minutes with a big iron bell. Lance uses them among other studs. Of course chopping wood aids with keeping the house warm. :) Either is much better than that weight lifting business ... Hips, hips! Google turkish get up.

Lucho said...

Josh- Off season meaning not racing? When I rested I did nothing, just ate and drank. But 'off season' training like January or so would be maybe 18-24 hours per week.
With just running it's about 6-10.

Brett- If Lance does it then it's gold :) My neighbor has a huge dog and his throw toy is a kettle ball. The old guy whips it across the yard! That's would be a pretty good workout for both man and dog.

jameson said...

yeah... that damn black line. cycling is fun and i love the fact that now that i am just cycling it doesn't hurt to walk to the coffee pot every morning. running/jogging IS hard on the body!

Taylor said...

Lucho,

I happen to stumble across your blog from Jeff Kiels blog as I was googling Kona race reports. Ive been following yours for about a year now and have really enjoyed reading your posts. I have a question if you dont mind. I noticed in your posts during your build for Chicago that you frequently did two runs per day, usually in the morning and evening of different distances and usually intensities. Do you suggest this type of approach for Ironman training? Im a 28 year old 2nd year triathlete with only one open marathon of 3:20 and did my first Ironman this year in 10:35. Im really looking to attack the run training this year in prep for Cozumel and was wondering if this 2 a day approach translates well to Ironman? Thanks, Happy Holidays!!

Lucho said...

Taylor- There could be value if you are running high volume and need to split up runs to lessen stress. Remember though that running fast at Ironman is about being fit on the bike. If you ran a 3:20 open marathon then the only thing preventing you from running a 3:20 in Ironman is the swim and bike. You probably haven't exploited your open running fitness enough to truly call 3:20 your marathon potential, so it's likely that you could run that at Ironman. Get fit on the bike and strong on the run and become a nutrition expert... then run as much as you have time for. Doubles, singles...as much as possible.
T