With the holidays upon us, a few coached workouts this week were changed to OYO (On Your Own) workouts since a large number of team members are traveling or having life happen around the holidays. I am heading Tahoe tomorrow for some crosstraining!
I did attend a Mentor/Coaches 80 minute run this morning. We were at Inspiration Point in Tilden Park. I saw a beautiful rainbow driving there. The trail we used was all overcast/foggy with a light sprinkle in the air. It was absolutely lovely!
There are only a few more days in the "tax year".
Once again, I will be taking part in an endurance athletic event, The Vineman AquaBike, On july 31, 2010, to raise money and awareness for the Leukemia and Lymphoma Society. My goal is to raise $6000 to help fund research to find a cure.
Please visit my website, where you can securely donate:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
Sunday, December 27, 2009
Week #6 Longest Coached Workout so far
Week 6 was full of rainy days so some outside bike rides were canceled and switched to trainer workouts. It's ok because I would rather be safe inside on my trainer than out on a slick/wet road with holiday shoppers/drivers out there.
I was finally able to make it to my first Tuesday night spin at the Sports Basement in Walnut Creek. I have staff meetings every Tuesday but since finals are around the corner, no meeting this week!
Saturday's Coached Workout was our longest of the season so far. It was 6 hours and we spent time on each sport, including core.
Here was our schedule for the day:
8:00AM-8:45AM = Run Marker (I shaved a minute off my mile - that's huge)
9:00AM-9:45AM = Core
10:00AM-11:30AM = Swim
11:45AM-1:45PM = Spin (oh but the coaches had a few surprises - half way through the spin, we got off the bike and put our run shoes on and went for a 10 minute run. Then we got back on the bikes for 20 minutes completed more drills. Then we had a tire changing clinic. Then we got back on our bikes and finished the workout with some speed drills.)
This was a LONG training day and I had to be sure to bring nutrition and beverages to keep my nourished and hydrated all day.
Haven't made a donation yet, but after reading this you would like to. Great, please visit my webiste where you can securely donate:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
I was finally able to make it to my first Tuesday night spin at the Sports Basement in Walnut Creek. I have staff meetings every Tuesday but since finals are around the corner, no meeting this week!
Saturday's Coached Workout was our longest of the season so far. It was 6 hours and we spent time on each sport, including core.
Here was our schedule for the day:
8:00AM-8:45AM = Run Marker (I shaved a minute off my mile - that's huge)
9:00AM-9:45AM = Core
10:00AM-11:30AM = Swim
11:45AM-1:45PM = Spin (oh but the coaches had a few surprises - half way through the spin, we got off the bike and put our run shoes on and went for a 10 minute run. Then we got back on the bikes for 20 minutes completed more drills. Then we had a tire changing clinic. Then we got back on our bikes and finished the workout with some speed drills.)
This was a LONG training day and I had to be sure to bring nutrition and beverages to keep my nourished and hydrated all day.
Haven't made a donation yet, but after reading this you would like to. Great, please visit my webiste where you can securely donate:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
Week #5 Swim Focus Week
Welcome to the month of December, a month of celebration for people around the world and a time for reflection on the year gone by and the year ahead. It's also the time of year when the thermometer dips down to test our resolve and we find out how much will power we have to get outside to complete the workouts. On Saturday we saw the first signs of frosty mornings and clouds of steam over the pool that will be with us for teh next few months. Sunday welcomed us with a layer of frost on the rooftops and a chilly wind rolling across the bay as the storm front moved in. And finally, Monday morning we woke up to snow in Danville, Berkeley and parts of the North Bay too. The chill in the air made me question if I was in CA or back East.
If was definitely harder to get into the pool when it was so cold outside, but my motivation to get out there is my dad! So, I got into the pool many times this week and worked on skill sets and practiced my technique repeatedly.
Sunday's Coached Workout was a Video Day that involved several skill stations that I rotated through and a video station was included. Coaches took live action video of my swim technique and then I watched it with my swim coached. I got some very valuable feedback that is going to help my stroke be more efficient.
We ended Sunday's workout with an Honoree Pot-Luck, where we got to know alittle bit more about our team honorees and their stories.
Donate here:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
If was definitely harder to get into the pool when it was so cold outside, but my motivation to get out there is my dad! So, I got into the pool many times this week and worked on skill sets and practiced my technique repeatedly.
Sunday's Coached Workout was a Video Day that involved several skill stations that I rotated through and a video station was included. Coaches took live action video of my swim technique and then I watched it with my swim coached. I got some very valuable feedback that is going to help my stroke be more efficient.
We ended Sunday's workout with an Honoree Pot-Luck, where we got to know alittle bit more about our team honorees and their stories.
Donate here:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
Week #4 - Recovery Week
Good thing Week #4 was a Recovery Week because I was still back East for my dad's three year anniversary since he pasted away from AML (a type of leukemia).
One periodization cycle is now completed! We started out with lower volume, built up our volume for three weeks and now it is time for our bodies to soak up that training.
Our recovery weeks serve two purposes: First, they allow our bodies some time to repair themselves and get ready for the next cycle of training. The reduced volume is also a great time to spend a few extra hours before the holidays hit to work on my fundraising by scheduling events and getting letters/emails out to potential donors. (More to come on this below.) Second, the recovery week provides an opporunity, while my body is a bit fresher from lower volume, to do some marker sets.
Marker sets are repeatable efforts that will be used as benchmarks so I and the coaches can see my progress in each of teh disciplines I am working on. Not every recovery week will always have a marker for each sport, but I can count on at least two of the three on any given recovery week. This week we will be completing one swim marker and one bike marker. It needs to be repeatable to have any value so I will always do the same routes.
Once again, I will be taking part in an endurance athletic event, The Vineman AquaBike, on July 31, 2010, to raise money and awareness for the Leukemia and Lymphoma Society. My goal is to raise $6000 to help fund research to find a cure. Please visit my website, where you can securely donate:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
One periodization cycle is now completed! We started out with lower volume, built up our volume for three weeks and now it is time for our bodies to soak up that training.
Our recovery weeks serve two purposes: First, they allow our bodies some time to repair themselves and get ready for the next cycle of training. The reduced volume is also a great time to spend a few extra hours before the holidays hit to work on my fundraising by scheduling events and getting letters/emails out to potential donors. (More to come on this below.) Second, the recovery week provides an opporunity, while my body is a bit fresher from lower volume, to do some marker sets.
Marker sets are repeatable efforts that will be used as benchmarks so I and the coaches can see my progress in each of teh disciplines I am working on. Not every recovery week will always have a marker for each sport, but I can count on at least two of the three on any given recovery week. This week we will be completing one swim marker and one bike marker. It needs to be repeatable to have any value so I will always do the same routes.
Once again, I will be taking part in an endurance athletic event, The Vineman AquaBike, on July 31, 2010, to raise money and awareness for the Leukemia and Lymphoma Society. My goal is to raise $6000 to help fund research to find a cure. Please visit my website, where you can securely donate:
http://pages.teamintraining.org/sf/VineFIrn10/dbache
Week #3
Even though this week is a holiday week (Thanksgiving), it is not a week off from training. I headed back East to visit family and packed my swim gear, run gear, and some equipment for core strengthen. We are actually at the peak for this first cycle so I the plan was to stay focused and get in my workouts for the week.
The workouts were:
Monday - Off day
Tuesday - Swim 60' & Strength 40'
Wednesday - Bike 60' & Run 20'
Thursday - Strength 40'
Friday - Swim 60', Run 60' & Stretch 20'
Saturday - Bike (Captain's workout) Rolling hills for 35 miles
Sunday - Swim 60', Run 60' & Stretch 20'
And only the stretch and some strength happened. :-( Cold weather and snow are not good motivators for working out.
The workouts were:
Monday - Off day
Tuesday - Swim 60' & Strength 40'
Wednesday - Bike 60' & Run 20'
Thursday - Strength 40'
Friday - Swim 60', Run 60' & Stretch 20'
Saturday - Bike (Captain's workout) Rolling hills for 35 miles
Sunday - Swim 60', Run 60' & Stretch 20'
And only the stretch and some strength happened. :-( Cold weather and snow are not good motivators for working out.
Week #1 = Kickoff
My Ironteam Season began in Wheeler Hall on UC Berkeley's Campus on Saturday, November 7th. We broke down each sport and received a lot of information that will be very useful as the season progresses. Below are a few keys points the coaches highlighted:
Sleep - try going to bed a little earlier every night until you hit a target number of hours. Everyone NEEDS a different number of hours sleep to function at full throttle. Shoot for 7-8 hours minimum. If you are getting less, try to work in a power nap at about 3:00PM of 30 minutes.
Eat - Ironman is not a license to eat! You need fuel for your very aggressive schedule. ALWAYS eat breakfast. Ironteam is not a weight loss program. Have a color contest. (How many colors of foods can you eat in a day). Supplemental calorie intake will be important, make it of the highest quality you can afford. Beware of set-up's like office parties and holidays. Prepare for them with a really healthy pre-party snack.
Train - some people are morning people, some are not. Find out quickly which one you are. Address the one you are not because you will need to be both at times. Miss a workout? Let it go, don't double up tomorrow. More is not more. Every workout should have a purpose. Go over it before you start.
Work - you need to still do this. Seek flex-time if it is available. Keep you boss updated on your program f they are supportive, keep it to yourself if they are not. Know your co-workers. They may envy your commitment.
Socialize - have a party NOW. Explain your commitment to your friends, apologize for what appears to be your blowing them off over the next several months. Early season is easier to socialize than late season. Hang out with your new teammates!
Sleep - try going to bed a little earlier every night until you hit a target number of hours. Everyone NEEDS a different number of hours sleep to function at full throttle. Shoot for 7-8 hours minimum. If you are getting less, try to work in a power nap at about 3:00PM of 30 minutes.
Eat - Ironman is not a license to eat! You need fuel for your very aggressive schedule. ALWAYS eat breakfast. Ironteam is not a weight loss program. Have a color contest. (How many colors of foods can you eat in a day). Supplemental calorie intake will be important, make it of the highest quality you can afford. Beware of set-up's like office parties and holidays. Prepare for them with a really healthy pre-party snack.
Train - some people are morning people, some are not. Find out quickly which one you are. Address the one you are not because you will need to be both at times. Miss a workout? Let it go, don't double up tomorrow. More is not more. Every workout should have a purpose. Go over it before you start.
Work - you need to still do this. Seek flex-time if it is available. Keep you boss updated on your program f they are supportive, keep it to yourself if they are not. Know your co-workers. They may envy your commitment.
Socialize - have a party NOW. Explain your commitment to your friends, apologize for what appears to be your blowing them off over the next several months. Early season is easier to socialize than late season. Hang out with your new teammates!
Sunday, November 22, 2009
Week #2
Yesterday I had a swim and bike coached workout in Marin. I started out with a bike trainer workout. I haven't been able to purchase a trainer yet, but fortunately I was able to borrow one from my team's caption. I completed drills that focused on cadence work, pedaling work, and single leg work. I spent alittle over an hour on the trainer. Just enough time for the weather to clear up so I went out on the road.
After the bike ride, I went into the pool for 1.5 hours of swimming laps and drill work. The drills focused on body balance and developing efficient stroke technique. I did a number of drills centered around skulling so I could FEEL my way through the water. I did a closed fist stroke drill where I hold my thumb and strive to utilize the entire forearm to achieve forward movement. That was interesting! Then I proceeded to open up one finger at a time to learn how to FEEL the water. Again, very interesting to swim with only one finger.
After the physical workout, I had an hour of classroom time and my coaches went over how to clean and maintain a bike. It was very helpful.
My training for the day ended with a trip to Sports Basement where I purchased my own bike trainer and some other items that will be helpful as I continue to train.
After the bike ride, I went into the pool for 1.5 hours of swimming laps and drill work. The drills focused on body balance and developing efficient stroke technique. I did a number of drills centered around skulling so I could FEEL my way through the water. I did a closed fist stroke drill where I hold my thumb and strive to utilize the entire forearm to achieve forward movement. That was interesting! Then I proceeded to open up one finger at a time to learn how to FEEL the water. Again, very interesting to swim with only one finger.
After the physical workout, I had an hour of classroom time and my coaches went over how to clean and maintain a bike. It was very helpful.
My training for the day ended with a trip to Sports Basement where I purchased my own bike trainer and some other items that will be helpful as I continue to train.
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