Countdown to Lake Placid Ironman
Workout:
Time to start those regular swim workouts - best cardio training. Need to be back up to 5,000 yards within a couple of months. Funny how much pain a little piece of paper can induce in the pool. Good pain!!!!
Swim: 10 x 50 yard easy laps in the pool - focus on anterior quadrant, high elbows, teeny weeny kick, solid roll. Endurance goal in next 2 months, back to 3 x 5,000 yard regular workouts with Rick.
Bike: 15 min on Guru on trainer, upright (open hips, no more than 35 degrees from vertical), included 9 min at 80 watts, 6 min at 110 watts, low cadence (~70 rpm). Endurance goal in next 2 months, 6 hours at 110 watts to increase mitochondrial mass.
Run: 4 x 400 yard hill repeats, 1-2% grade. Running is tougher than swim and bike (duh!). Endurance goal in next 2 months, steady 10-mile run off of 80-mile easy bike ride, feeling solid.
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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