Thursday, 15 August
Race and Training Sequencing
In this Entry, I will resume my discussion on racing/training sequencing. With creativeorchestration, I have successfully trained for frequent races this season - and yielded some satisfactory results. I enjoy the challenge of orchestrating the synergy between my training/racing sessions. To share this with you, I will review a week from my training journal, and discuss how I design the training (both deductively and intuitively) to prepare for not one single race, but for a series of races.
Speaking of race sequencing, I recently signed up for Savageman Triathlon (half iron) a week after Survival of the Shawangunks. (What the heck, why not?) For those not familiar with Savageman, the bike course includes some very steep climbs - Westernport Wall tops out at a 30% grade. Should be engaging...
Before I commence with the discussion on sequencing, just a few words about my focus in the past week. I just returned home from leading a Total Immersion Swim Coach Training Intensive in Cleveland, OH. I really enjoyed this experience and all of the new coaches we have welcomed into TI. I can honestly say that I learned something from each of our new coaches.
Each time I direct one of these trainings, I develop and grow as a coach and educator. Specifically, I focus on how - as educators - we can implement the technology of transformation and empowerment in our instructional process. The language we use, the context in which we teach, and the expectations and goals we hold for ourselves and our clients has such a powerful influence on the results of our process.
I am committed to the experience of brilliance through multisport - personally, and for my fellow competitors at each race (as a passionate “tri geek”), and my clients (as an educator). Brilliance arises when we are completely present
“here and now” - without dwelling in the past or projecting into the future.
In this present moment, when we truly challenge our perceptive capacity, we are each capable of remarkable insight and performance - especially in the presence of others. This is why I define “competition” as “a petition for the empowerment of companionship”.
In the TI Coach Training I directed, and the TI Weekend Workshop we conducted, everyone experienced moments of brilliance and empowerment.
There is nothing more satisfying and thrilling for me than witnessing others experience there brilliance and infinite potential.
Training Log Excerpt
Following is an excerpt from my training log. All sessions are quantified in minutes.
Sunday, 14 July
Musselman Half: 35 Min Swim / 170 Bike / 120 Run
(Scroll down to the Entry “Tuesday, 16 July” for race details)
Monday, 15 July
AM: 35 Run: Recovery
340 Bike: Mountain bike, including 120 minutes technical
Tuesday, 16 July
AM: 60 Swim: Steady pace maintaining 15 strokes-per-lap and bilateral breathing
Wednesday, 17 July
AM: 75 Strength: Pilates/yoga mat session
Mid: 70 Bike: (TT bike on trainer) Zendurance Cycling Drills, power intervals, with off-bike leg strength exercises
20 Run: 180 strides-per-minute cadence
PM: 20 Swim: Easy recovery
Thursday, 18 July (travel to New Paltz midday)
AM: 20 Bike: Easy warm-up ride to the track
100 Run: Track session: Warm-up, (2x) 1-mile, Drills, (4X) 100M, (1X) 2-miles, (4X) 100M, (1X) 2-miles, (2X) 100M, “cool” down (very hot)
10 Bike: Easy ride home
PM: 25 Run: Easy recovery
Friday, 19 July
AM: 55 Run: Hilly, building pace
PM: 45 Swim: Tempo open water swim
Saturday, 20 July
AM: 65 Strength: Mat session
Total: 21:00 (includes Musselman Half Iron Race)
I summarized my experience at Musselman Half in the Entry 16 July: A Strong Sense of Belonging. On the following day, once again I did a little Post-Race “Loading” - specifically a 30-minute recovery run, followed by a 5-hour 50-minute mountain bike ride. The long ride served as training for both Wilderness 101 (13 days later) and Peasantman Triathlon (35 days later). (The 13-hour 44-minute epic of Wilderness 101 then served as a “loooonnng” ride training for Peasantman.)
Some of my fellow tri-geeks might look skeptically on the specificity of mountain bike training for an iron distance tri. The mental focus required to ride the mountain bike for such long duration is a tremendous asset for long course triathlon - which does not require the same level of diligence. The low tire pressure, decreased aerodynamics, heavier bike and focus on riding single-track (even on the unpaved road shoulders) all increase the challenge.
By Tuesday, I was ready for a bit of recovery. The steady 60-minute swim with bilateral breathing and a constant 15 strokes-per-lap honed my neuro-muscular abilty to maintain an aerobic pace and maintain stroke efficiency for close to the duration of the upcoming Peasantman 2.4-mile swim. And it felt great for my body! I finished with 15-20 minutes in the steam room. AH!!
I was feeling better than I expected on Wednesday. I performed my usual Pilates/yoga mat session at dawn, worked at the food co-op and returned home late morning. I set up the TT bike on the trainer and - after a little assessment - decided to do a TT “bike strength session” - combining power intervals on the bike with some single leg squats and split-squat jumps off the bike.
This gave me a little TT bike strength specificity for the upcoming Cayuga Lake and Peasantman tris, and more strength preparation for the Wilderness 101. In the evening, I swam very easy for 20 minutes and steamed for 15 minutes, before leading the Wednesday night Swim Mastery Program at Island Health and Fitness.
Since I would be driving for 4 hours Thursday afternoon (i.e., sitting), I mustered up enough gumption for a track running session Thursday morning. My original plan was to execute some drills and then focus on speed work. However, once at the track, given the hot temperature and how I felt, I decided to focus on mixing some 100M strides with some 1 and 2-mile intervals at a pace suitable to hot conditions for an iron-distance tri. Hence, after every 2 miles at pace, I ran 4X 100M sprints, then returned to 2-mile pace. And it was hot on the track!! In the evening, as I passed by Minnewaska near the end of my drive to New Paltz, I stopped for a cooler easy run on the carriage trails - enjoying the aroma of the pines and fir and the vistas of the lake below.
Knowing that Saturday and Sunday would offer little time for training (as I would be teaching all day at the Swim Studio both days), I headed out Friday morning on tired legs for a 50-minute hilly run, gradually building the cadence. And the bonus was that I encountered a bear and a deer hanging out together!! In the afternoon, Terry Laughlin and I led an open water swim clinic for the Minnewaska Distance Swimmers Association, at Lake Minnewaska. Such a beautiful spot! (And one of the the 3 swims in the SOS race.) After the clinic, I enjoyed a tempo swim.
I arose Saturday and performed my usual Pilates/yoga mat session, and then enjoyed a day of teaching at the Swim Studio. (On Sunday my only training was a 45-minute ride on the TT bike on the trainer). The very low-volume weekend - while I taught - provided much-needed recovery. (Monday would be my lone “long run” for Peasantman.)
Despite racing a half-iron on Sunday, I got in a long ride and (for me) plenty of run volume this week. The run volume was in preparation for my (one and only) long run on the following Monday to prepare for the Peasantman 26.2-mile run. The 2 longer swims were both sustained and focused on the neural endurance of maintaining swim efficiency for the 2.4 mile swim. And the 10 hours of cycling prepared me for both the upcoming Wilderness 101 and Peasantman.
Returning to Brilliance
I did not plan out this week ahead of time. Instead, I kept in mind my upcoming races (Wilderness 101, Cayuga Lake Olympic Tri and Peasantman “Steel” Tri) and what I felt would be most relevant and constructive. Each day, I assessed my neuro-muscular and endocrine system conditions and capabilities, my strengths and "areas of opportunity" (a more empowering term than "weaknesses"), the weather, as well as my obligations outside of training.
I responded “brilliantly” each day. “Brilliantly” means I did not engage my expectations, desires, assumptions, fears, or anything that might distort accurate perceptive capacity. This is essential to engage the cellular intelligence of my body in the complex task of training (stress/recovery/adaptation) and balancing that with life as an ordinary healthy human being.
I enjoy this challenge and the creativity and flexibility it requires. Now... lets see how brilliantly this process has prepared me for Peasantman...
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