This is it...the most miserable training week of my life. I will do the most training miles this week than any other week, and then I get to enjoy my glorious taper to race day. All I have to do is get through this week.
The weather is not going to be cooperative, with chances of rain scheduled for pretty much every day. My plan is just get my butt outside whenever it's not raining, and use any rain as an opportunity to pool train. I will bring trash bags with me at all times to wrap any gear I am toting on my bike. And as for running, I will just have to get wet.
I will do my best not to snap at people this week. I've been fairly good (in my opinion, at least) about either reining in the crab-itude, or apologizing to anyone I snapped at immediately after. Keep in mind that I am like a toddler right now. If I am cranky, it's because I either need food or a nap.
Other than mentally and physically making it through the week, I am feeling pretty strong. I am literally in the best shape of my life right now. Along with that, I am hyper-focused on this race: I've already begun to plan what to bring, how to transition between events, and my strategies for each phase. I am ready to kick Ironman's ass. This year, I will get to that finish line. I want to hear them shout on the loudspeaker, "Amanda Barone, YOU are an Ironman!"
And then I will spend $500 in the Ironman store buying anything that has an Ironman logo on it. And I won't shut up about the race for 3-6 months.
But I get ahead of myself. Seven more days of hell...I can do this.
Monday, June 29, 2015
Sunday, June 21, 2015
Rehabbing My Knee
I will not lie, I was worried going into training for this year. My injury from last year's attempted Ironman really did a number on my left knee. I ended up taking all of December off from bike training because my knee just would not heal all the way. It wasn't until late January that I started doing indoor bike training on my spin bike.
When I started, my knee was very tight and I could feel it pulling near the end of my workouts. Again, I was worried. So I decided that, instead of worrying, I would develop a cross-training program that would get my knee into top shape. I created a leg-focused workout to alternate with my normal total-body conditioning workouts. Here's what I've been doing for the past several months.
Perform 2 sets of the following exercises for 8-12 reps each:
I've observed the results of incorporating this workout, and it has reinforced in my mind the importance of cross-training in any endurance training program. In "traditional" endurance training programs, cross-training often becomes the croutons on the salad -- either sparingly added, or altogether neglected. I've always been an advocate of a higher ratio of cross-training, but now I have the evidence to make me a convert for life.
Before doing my leg cross-training:
When I started, my knee was very tight and I could feel it pulling near the end of my workouts. Again, I was worried. So I decided that, instead of worrying, I would develop a cross-training program that would get my knee into top shape. I created a leg-focused workout to alternate with my normal total-body conditioning workouts. Here's what I've been doing for the past several months.
Perform 2 sets of the following exercises for 8-12 reps each:
- Single-Leg Bench Pistols
- Goblet Squats
- Single-Leg Lunges
- Sumo Squats
- Bulgarian Split Squats
- Single-Leg Deadlifts
- Step Ups
I've observed the results of incorporating this workout, and it has reinforced in my mind the importance of cross-training in any endurance training program. In "traditional" endurance training programs, cross-training often becomes the croutons on the salad -- either sparingly added, or altogether neglected. I've always been an advocate of a higher ratio of cross-training, but now I have the evidence to make me a convert for life.
Before doing my leg cross-training:
- My left knee was tight while spinning or biking.
- My left leg balance was extremely poor compared to where it was pre-injury. I seriously thought I was permanently affected.
- I experienced mild knee pain during single-leg exercises (pistols, deadlifts, lunges, etc.).
- I have NO tightness or pain in my left knee while biking or doing any activities.
- I have noticed an enormous strength improvement in both legs.
- My left leg balance has been fully restored, and may even be better than before.
Thursday, June 11, 2015
Training Tantrums
My training has been very consistent lately, despite what I like to call having "training tantrums." They're exactly what they sound like. When the hour approaches when I have to train, my inner monologue turns into that of a three-year-old throwing a tantrum. "BUT I DON'T WANNA," whines on and on in my head, and I can do nothing but push through it and get out the door anyway. No wonder I don't "wanna" -- by the time I get home, I'm behind on work (work never stops when running a business...my record was 6 voicemails and 32 emails in a 2-hour training session). Then, as soon as I catch up, it's usually time to GO to work, and after that I get whatever sleep I can and do it all again the next day.
Despite my whining, I can say without a doubt that I am in the best shape of my life right now. I follow an off-beat training style that uses cumulative fatigue (training tired) rather than throwing in obscenely-long workouts on the weekends only. Last year, I used this method and set a personal best in every race before Ironman that I did. This year, I did two races from last year on back-to-back days -- the Charlton 5K and the Hudson Crossing Triathlon. While I did not beat my times from last year, I also did not taper for them this year as I had done last year. Actually, I went into them very tired because I had to cram a week's worth of Ironman training into the previous five days. I only finished less than a minute later than last year at the 5K, and only a few minutes later at the triathlon (and a few of those minutes were wasted unnecessarily for reasons I've already complained about to most of you -- such as trying to find my gear in transition after another competitor oh-so-kindly moved it for me). If I had tapered for these events, I probably would have beaten my personal best times again. But this year is not about blazing speeds -- it's about being as prepared for Ironman as possible. And I feel confident that I am right on track.
Today's training ride was a tough one -- a 40-mile bike followed by a 4-mile brick run, after having done a 1-hour swim and 30-mile hill ride yesterday. I have been trying to multi-task more and more by using long bike rides as opportunities to take care of chores and errands. If you saw me out and about today, it's no surprise, because I was literally EVERYWHERE. Scotia, Clifton Park, Malta -- I was picking up supplies for the gym, toting them across town, dropping them off, going to the bank, post office, etc.
I've found that this is really the best way to get most of my bike training in. I had concerns though because I have two bikes -- my commuting bike (which has a heavy, aluminum frame) and my racing bike (which is a light, carbon-framed aerobike). I was worried that spending most of my training time on my commuting bike meant that I wasn't getting enough training on my racing bike, which is what I will be riding for Ironman. Boy, was I wrong to even worry! At the Hudson Crossing Triathlon, I got on my racing bike and felt like I had jet engines strapped to it. I FLEW (for me, that is...I am generally slow, but I had a good time compared to my usual pace). So now I look at riding my commuting bike as training with weights or resistance -- especially when I'm hauling around a crate full of groceries or supplies.
During my brick runs, I have to keep in mind that the first mile always makes me want to cry. I keep thinking, "Holy crap, I can barely move my legs. How am I going to do this whole run???" Sometimes there are tears. Other times, I can fight back the tears, but they are still there. And then, magically, it gets easier.
Iggy Azalea helps. I've discovered that "Bounce" is my new power song.
So, another successful training day under my belt. Just gotta get through June...
Despite my whining, I can say without a doubt that I am in the best shape of my life right now. I follow an off-beat training style that uses cumulative fatigue (training tired) rather than throwing in obscenely-long workouts on the weekends only. Last year, I used this method and set a personal best in every race before Ironman that I did. This year, I did two races from last year on back-to-back days -- the Charlton 5K and the Hudson Crossing Triathlon. While I did not beat my times from last year, I also did not taper for them this year as I had done last year. Actually, I went into them very tired because I had to cram a week's worth of Ironman training into the previous five days. I only finished less than a minute later than last year at the 5K, and only a few minutes later at the triathlon (and a few of those minutes were wasted unnecessarily for reasons I've already complained about to most of you -- such as trying to find my gear in transition after another competitor oh-so-kindly moved it for me). If I had tapered for these events, I probably would have beaten my personal best times again. But this year is not about blazing speeds -- it's about being as prepared for Ironman as possible. And I feel confident that I am right on track.
Today's training ride was a tough one -- a 40-mile bike followed by a 4-mile brick run, after having done a 1-hour swim and 30-mile hill ride yesterday. I have been trying to multi-task more and more by using long bike rides as opportunities to take care of chores and errands. If you saw me out and about today, it's no surprise, because I was literally EVERYWHERE. Scotia, Clifton Park, Malta -- I was picking up supplies for the gym, toting them across town, dropping them off, going to the bank, post office, etc.
I've found that this is really the best way to get most of my bike training in. I had concerns though because I have two bikes -- my commuting bike (which has a heavy, aluminum frame) and my racing bike (which is a light, carbon-framed aerobike). I was worried that spending most of my training time on my commuting bike meant that I wasn't getting enough training on my racing bike, which is what I will be riding for Ironman. Boy, was I wrong to even worry! At the Hudson Crossing Triathlon, I got on my racing bike and felt like I had jet engines strapped to it. I FLEW (for me, that is...I am generally slow, but I had a good time compared to my usual pace). So now I look at riding my commuting bike as training with weights or resistance -- especially when I'm hauling around a crate full of groceries or supplies.
During my brick runs, I have to keep in mind that the first mile always makes me want to cry. I keep thinking, "Holy crap, I can barely move my legs. How am I going to do this whole run???" Sometimes there are tears. Other times, I can fight back the tears, but they are still there. And then, magically, it gets easier.
Iggy Azalea helps. I've discovered that "Bounce" is my new power song.
So, another successful training day under my belt. Just gotta get through June...
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