OK, I’m a little late on this one but it’s been a busy few days.

For the 3rd week, I managed to get everything done except I only made it to the pool 3 times instead of 4.  Not a big deal and it was bound to happen with the holidays and and trying to squeeze 4 pool days when the pool was closed 2 days out of the week.  I managed my 3 key runs, and an extra easy 15 min run before a weight training session on Wednesday.  I also just noticed that I didn’t have a rest day last week because I had to rearrange things to suit facility closures etc, but none of the days were super intense so I didn’t feel burnt out.  Starting the coming week, I’m switching my off day to the Monday instead of the Friday as the weekend volume is starting to increase.

My diet did suffer this week again.  I’m afraid it’s always going to be a struggle especially when you’re burning up north of 5000 calories a week in exercise alone, sometimes the appetite just takes over.

Week #3 Totals

• Running: 206 mins, 35.0 kms
• Cycling: 103 mins,  47.0 kms
• Swimming: 84 mins, 2550 yards
• Strength: 65 mins
• Total Training Time: 7.6 hrs

For the upcoming week, more mileage and intensity increase in the run, yardage increase in the swim.

Week #2 of training is in the books, but it wasn’t as good as I had expected.  My schedule got shifted around because of other obligations which threw off a few things.  One of them I had to do 2 leg heavy training sessions only a couple hours apart, and that really fried my legs, which I felt for the rest of the week.  So come yesterday (Sunday), and my legs were still hurting from the long run on Saturday.  I decided to take a rest day instead.  So I missed the bike,swim, and weight training session this week.  That’s alright, as I got my main key runs in which is what is important right now.

Week #2 Totals:

• Running:  163 mins, 28.2 kms
• Cycling: 48 mins, 23.4 kms
• Swimming: 81 mins, 2450 yards
• Strength: 30 mins

Heading into week 3, there’s another run mileage increase, and also swim distance increase.  Bike & weight training remain the same.  With the holidays this week, I expect to have some disruptions happen.

Now that week 1 is done I’m happy to report that everything went great and all 98% of training goals were met.  The only deviation was the Thursday swim I had to cut short because the day before I lost my swim goggles, and after 15 mins in the pool, my eyes were on fire.  Second, I cut out my 20 min recovery run on Sunday because I deviated a little on the bike training.  Instead of just a plain tempo session, I ended up doing a power intervals session (Turbo Crank Workout #9, review to follow), which fried my legs pretty good.  Then on the swim later, at the end of doing some kick drills, both my hamstring & calf of my left leg locked up solid for a good 2 mins.  I’m still feeling the soreness in the hamstring today.  So I didn’t want to push the legs further with a run.  Not a big deal.

Week #1 Totals:

• Running:  153 mins, 27 kms
• Cycling: 73 mins, 35.3 kms
• Swimming: 93 mins, 2500 yards
• Strength: 70 mins

Heading into Week #2 and I’m feeling great.  Tonight, 800 yards in the pool and a short 15 min easy run.

It’s been almost 3 months already that the 2010 race season ended, along with any formal training.  Well, break times’ over now!  My first “A” priority race of 2011 is just 16 weeks away, the 30k Around the Bay Road race, so it’s time to get cracking.  Also can’t forget to mention that I have to learn how to swim before formal triathlon training starts in March.

So, here’s what I learned from my 2010 races that will be my main focus for 2011;

• Cycling is my strongest discipline – Even with a heavy/bulky hybrid bike, I held my own extremely well against high end bikes, and other athletes;
• Running is my 2nd strongest discipline – Although I’m still slow, I did manage a sub-2hour half marathon in September where only 7-8 months earlier I couldn’t run around the block without dying;
• Swimming is non-existent and very difficult for me – Yes, I wimped out in 2010 and did only duathlons because I couldn’t get everything working together properly without losing my mind;
• Mountain biking – This was another discovery in 2010 which I focused alot of time in July & August.  Although my technical skills are still not up to par, my fitness helped me meet the goals I had set out.  It’s a very enjoyable sport, but somewhat more dangerous than regular multisport.  None of my scheduled 2011 mountain bike races are “A” priority, and I may even skip a few if I know it will hamper my tri training.

What does that all mean for 2011 training?  Let’s see;

• Cycling: Now that I have a new tri specific aero bike coming for 2011, along with my already very good base in this discipline, from now till April, I’ll only be training twice a week which will consist of raising my VO2 max and AT threshold;
• Running: I’ve already worked on some form in the off season & maintained an average of 18-20 kms per week.  My leg turnaround is getting better & is starting to come naturally.  This will translate well for this coming run training.  I’ll be running 5 days a week till the end of March; Mon & Sun will be short recovery runs usually under 30 mins; Tues will be speedwork/intervals, Thurs will be tempo runs, and Sat will be the longer run.  Mileage will peak at the beginning of March around 55-60 kms/week.  These 16 weeks should GREATLY increase my speed & endurance for other road races, and also for the run portion of triathlons.  This might actually become my best discipline in 2011.
• Swimming: From now till the end of March, I’m following a structured swim program 4 days a week that starts in the low 600-700 yards per session and that will end up in the 1700-1800 yard range in 16 weeks.  The program consists of drills & sets which I’ll continue to practice form over quantity.  Then starting in April, official triathlon swimming begins.  My goal is to be able to maintain a 2.5 min/100m pace for my 2011 races.

In summary, my weekly training will look like this:

• MON: Swim AM, Run @ lunch time, Weight training evening;
• TUE: Run AM, Cycle evening;
• WED:  Swim AM (or PM depending on schedule);
• THU: Swim AM, Run @ lunch time;
• FRI: Rest Day
• SAT: Weight training AM, long Run afternoon;
• SUN: Swim AM, Cycle & Run brick afternoon.

On the subject of weight, I managed to lose about 10 lbs of my bad habits of Aug & Sept.  At this point, the weight is secondary.  I will not be focusing on weight loss, but that’s not saying I won’t be watching it.  I will still maintain a minor calorie deficit which should see me at my race weight of 180-185 lbs by the end of March.  What’s going to be a challenge is finding the proper foods to eat in some of the quantities that I’ll require.  Yes it easier sucking back 3000 calories in a day if you have crap food, but not as easy with whole, nutritious foods.

Today is my last day to fully indulge in all of the worlds nasty foods.  No doubt a carb hangover is in my future tomorrow, but I’ll enjoy it none the less.

Stay tuned!