End of Season Plans
Tri season is over for me for 2009, so my training focus is shifting to running.
I have a 25k trail race coming up in mid-October. I'll sign up for another running race or two, 1/2 marathon or shorter, just to keep the competitive juices flowing.
My road/tri bike is parked for the season, I'll bring it indoors for trainer workouts, and use my Gary Fisher hybrid instead as cross-training. Mostly on-road stuff (gravel!), but also some mountain biking, should be fun.
Rest in December, then start up again in January for the 2010 season...
Ironman + 1 week
Monday - rest (day after race)
Tuesday - 10 minute lake swim
Wednesday - rest
Thursday - 15 minute lake swim, 20 minute walk
Friday, Saturday, Sunday - rest, rest, rest!!!
I mostly felt OK, muscles felt good after two days. I was at a cottage on vacation, so just took it easy, did some very light and easy swimming just because the beach was right there, but nothing I would call a work-out. Walked a bit to wake up the legs a little.
Drank a lot of wine... B.C. interior = wine country!!! Mmm.
Ironman + 2 weeks
Monday - 16k bike
Tuesday, Wednesday - rest, rest
Thursday - 30 minute swim (in pool)
Friday - rest
Saturday - 5k run
Sunday - 1.5h mountain bike (planned)
The bike and swim early in the week were a bit miserable, muscles felt great, but fatigue was almost instant. Clearly not recovered.
Saturday's run went better than expected. I took it pretty easy, but the legs felt good, no pain, and I felt a bit more like my usual self in terms of energy. Tried a few trail sections, that went well (and the soft surface was what the doctor ordered!)
Sunday's mountain bike is just for fun, going out with a buddy. Plan is to take it easy, test the legs a little, but nothing serious.
Ironman + 3 weeks (planned)
- Two short runs (5k, 10k)
- Short bike (30-40k), maybe two
- Swim when it sounds like fun, skip it when it doesn't
You've Lost That Athletic Feeeeeling
Overall, I feel like I'm being lazy - I am used to working out 6 days a week and putting in hours and hours on the bike. But rest and recovery are job 1...
I've gained around 5 pounds since Ironman, mostly because of all the recovery reward food (and drink!) and the lack of calories being burned... I'll have to take that more seriously and make sure I get my diet more in line with the reduced training load.