Over the years, many of my training partners have come and gone, either moving away from Santa Barbara or just losing interest in endurance sports as their life's priorities changed. So it was a bit of a treat to spend a long day training with my good friend Aerojonny last weekend. Jon has been on an extended triathlon hiatus of late but in his heyday he was quite the triathlete; USA National team member traveling to the World Championships in Lausanne, Switzerland. We trained, raced, and had a hell of a good time. Epic rides around the lake in pouring rain, RV'ing it at Wildflower. He coined the term "Sato Alley", a stretch along the Rincon where Jon would conveniently drop the hammer, popping me off the back gasping for breath and seeing stars. Jon has been making a bit of a comeback training for Ironman France later this year so it was off for one of our favorite long rides out to Santa Paula. I hung on Jon's wheel for most of the ride. When we reached Sato alley, Jon put the hammer down. As Jon pulled a way, I desperately cried out the "rubbing brake" excuse. It was a great time, like old times.
Day 100! of Ironman- Core work at the gym, run 75 min
Day 101- Masters swim, Bike workout intervals including:
a) 5 x single-legged pedaling drills; each for a minute and on each leg (minus the third one, of course.)
b) 20-minutes @ 70RPM @ 135HRavg in the aero-bars. Rest 1-minute afterward by spinning easy in a light gear.
c) 10-minutes @ 75RPM @ 140HRavg in the aero-bars. Rest 1-minute afterward, as above.
d) 5-minutes @ 80RPM @ 150+HRavg (PAIN!).
e) 1-minute @ 90+RPM @ the HIGHEST HR YOU CAN GET TO! This should hurt.
30 min run
Day 102- Long ride, 6 hours, followed by 30 minute run
Day 103- Long run, 3.5 hours, easy spin, 3 hours
Day 104- Masters swim
No comments:
Post a Comment