Week 11 Training: 2/5/07 - 2/11/07

Training Schedule:
Mon, 2/5: Off
Tues, 2/6: PM - Run = 30 min, Swim = 1 hr Master's swim workout
Wed, 2/7: AM - Bike = 1 hr Spinervals workout on trainer (1.0 "No Slackers Allowed"), PM - Swim = 1 hr Master's swim workout
Thurs, 2/8: AM - Run = 50 min, PM - Bike = 1 hr 40 min mountain bike ride at Fantasy Island
Fri, 2/9: AM - Bike = 1 hr 15 min Spinervals workout on trainer, PM - Run = 40 min run, Strength = weights
Sat, 2/10: AM - Run = 2 hr 10 min run, PM - Strength = core workout
Sun, 2/11: AM - Bike = 3 hr mountain bike ride at Fantasy Island, PM - Swim = 1 hr 30 min TTG swim relay race

Wednesday 2/7/07 update:
Well last week's training went to crap due to travel. The hotel gym was only open from 6am until 10pm, and we were working about 14 hr days while out there. So we left early in the morning, and got back late at night. All hotel gyms should be open 24 hours!

On the up side, I got a 5 hr bike ride in last Saturday. Shari (fellow Tri Girl) and I set out with a group at 7:30am when it was FREEZING cold. We rode up the frontage road along I-10 from our starting point at Cortaro. Shari and I rode all the way to Eloy and back, while the rest of the group stopped at Picacho for awhile then turned around and headed back. We got in 78 miles in 4 hrs 52 minutes, which turned out to be around a 16mph average. My previous long ride was 56 miles, so I was pretty happy with this ride.

I used Gatorade with CarboPro and experimented with bananas and strawberry Fig Newtons. The food worked well in keeping the hunger away. With how cold it was I wasn't sweating as much, so I was taking in too much fluid trying to get the calories in. I may put more CarboPro in so that I can drink less Gatorade. I can always drink more water if needed. I may also dilute the Gatorade with water and make up the calorie difference with Carbo Pro. After awhile on the bike the sweetness of the Gatorade was getting to me.

Long workouts for this weekend include a 2 hr 10 min run, 3 hr bike, and 1.5 hr swim. My training plan says I can do whatever I want on the bike, including mountain bike, so I am taking my hardtail up to Fantasy and riding for 3 hours up there. I'll do all the loops and just keep going around and around until I get the time requirement done. The 24 hour MTB race is next weekend, so I figured it would be good to get some time in on the MTB before then. The Tri Girls are doing a 12 hour swim relay on Sunday, and I signed up for a Sunday evening slot. I'll probably go for 1.5 hrs just to try to get 4000 yards in. I'd like to do a couple of 4000 yd swims before the 2.4 mile open water swim at Lake pleasant on 4/1.