~By Andy Blasquez
You may be asking, "What's the difference between Exercise and Training?" Well, my lack of understanding of these two terms is yet another in a long line of wrongs that I've had to right on my journey toward my first "Full"...
...Ironman Lake Tahoe 2014.
Once I put my first full Ironman distance race on the calendar, I absolutely had to get serious. I had to get real with myself. It's kinda funny really...within this quirky little community...athletes often tweet or post the following phrase: "S*** just got REAL!" as soon as that registration confirmation e-mail comes through. That post is typically closely followed by nausea and a bit of a lump in the throat. So, as soon as I received my confirmation of registration e-mail I knew that my training and the results of my training needed to improve dramatically. I knew that if I was going to finish my first Ironman Triathlon, especially this Ironman Triathlon...I would have to stop dreaming and start doing.
At this point, the training schedule becomes crucial. It's easy to say, "I'm gonna do this! I'm gonna do that!" But when you document it; when you hold yourself accountable...Yes, the S*** does get very, very real.
Every session needs to have a specific purpose. There's no more time to 'go for a ride' or 'head to the gym'. Unless you've got endless time at your disposal, each and every training session must have a clear, strategic, and specific purpose. Are you going for an LSD Run (Long Slow Distance) or looking to improve your body's ability to Flush Lactic Acid? Is tonight's goal to Increase Strength or Improve the Back End of the swim, bike, or run? Will you focus on Increasing Power or do a Negative Split session? Active Recovery? Hip and Leg function? A Benchmark Test? The list goes on and on.
Personally, I'm still very much a rookie! My training goal is simple:
- To create a routine...
- that I can stick to...
- that focuses on my weakest elements (of triathlon and fitness)...
- without leaving me injured...
- and doesn't make my life a part of triathlon, but leaves triathlon where it needs to be for me...a part of my life.
There are many, MANY pitfalls associated with social media. However, when used effectively, the internet and social media can...and does...improve our lives. I'm a strong advocate for associating yourself with a group of people you enjoy...AND...people you respect and admire. Posting your sessions in an arena where your mentors can give you praise and constructive criticism is a really effective way of upping your game. Think about it! Weight Watchers is all about that. Getting together and keeping each other motivated and accountable. Improving your athletic performance works just the same way. Post your sessions. Show your peers and mentors what you're doing. The data doesn't lie, and they can provide guidance and inspiration along the way.
What did I do, and why did I do it?
Now it's time for me to toe-the-line.The first thing I want to note about my last few weeks is the sad volume of training I've completed. About 5 1/2 hours per week. See! This is what happens when you get 'real' with documenting
your sessions. The truth comes out! 10-12 hours per week is what its going to take to get this done. I'm barely half way there. We'll see how things go from this time forward.. It's sad, but it's true, and I'm putting it out there. No room to hide!
Week of February 9 ~ 5 hours 45 minutes:
Swim: 0 Minutes:
- At this point, I'm comfortable with my swim. I'm not fast, but I'm not fast at anything. I'm comfortable swimming a mile SCY (Short Course Yards) in under 30 minutes. I figures that puts me at 35 minutes or so for a 70.3. I'm OK with that. BUT...I needed a bike trainer, so I put my payment into my Cyclops Fluid 2. I LOVE it. Quiet, stable, easy to use and put away, and ultimately effective. I head back to the pool this month. Looking forward to the Zen that the pool brings.
Bike: 270 Minutes:
- Schedule only allowed me to ride at night this week, so there it is. Trainer sessions:
- 120 min. Zone 2 session to build the aerobic engine.
- 60 min. session is called "The Classic" and is part of the MaccaX program, which I use virtually exclusively. This session is designed to help keep your output consistent as you hit the back end of the bike leg.
- 90 min. Hill Repeats. Designed to increase climbing strength.
Run: 75 Minutes.
- Severe Plantar Fasciosis pain.
- 60 min. Treadmill session at LSD pace to see if I'm recoverying
- 15 minute session to video record my gait, to send it over to James Dunne at Kinetic Revolution for analysis. I've never been coached by a run coach. It shows in every step I take.
Week of February 16 ~ 5 hours 30 minutes:
Swim: 0
Bike: 330 minutes
- 120 min. Zone 2 session to build the aerobic engine.
- 180 min. Zone 2 session to start understanding my nutrition and lactose levels beyond the 2 hour mark.
- 30 min. attempt at "The Wolf", another MaccaX session that not only laughed at me, but was interrupted by 'the real world'.
Run: 0
- Orthopedic specialist who did my Achilles replacement a few years back gave me a cortisone shot
- No running for another two weeks at least.
Week of February 23 ~ 5 hours 15 minutes
Swim: 0
Bike: 315 minutes
- 120 min. Zone 2 for 1st 40. Then, 2 minutes at Z5 with 8 minutes at Z3. Repeat every 10 minutes through the 120 minute mark. This helps my body learn to flush lactic acid while still performing, rather than recovering. In a race, I may unintentionally get above where I want to be with regard to heart rate and/or perceived exertion. This session helps me get my body back under control while staying at more or less race pace.
- 90 Minutes Outdoors! Happy to finally get outside. Hill Repeats. Seated at a high cadence - 95-100. I tend to really fall off in cadence as the ride goes on. I wanted to put in 10 5 minute climbs without dropping my cadence.
- 105 min. "Stackers", another MaccaX session designed specifically to improve strength & power.
Run: 0
Not pretty. Nope! Not proud either, but it is what it is. I can't let my self get be down about it. That's all the time I had in the schedule. Sure...I can be upset, disappointed, or aggravated, but as cliche as it sounds, those feelings don't help. The training hours aren't enough. They were, however, well executed, and on purpose. This in great thanks to Chris McCormack's MaccaX program, and the MX12 VIP group on Facebook. There were no wasted moments in my weeks or in my training. My sessions were strategic and effective, and I can't really ask for more than that.
If you're going to be the very best "You," that you can be, then stop exercising and start training. Give yourself ample warm up and cool down time. Make sure you're
nailing your nutrition; not just for today's session but proactively,
getting ready for whatever tomorrow brings. Once you make that change in mindset, then, make every session count. Find your weaknesses and go after 'em! Target them specifically and train on purpose!
Hugs,
Andy Blasquez
