The training weeks fly by and another good strong base session is under my belt. I'm beginning to understand more and more about the training regime that Mark has me on. We're currently working on getting used to fat burning as a way of fueling during long rides and runs. I'm finding running and riding at 65 - 75% of heart rate enormously difficult as it's way slower (in pace terms) than I'm used to but I'm getting there. Coach K explains it thus:
"You are currently in endurance Phase, then Pre-competition Phase, then IM Build up.So there you have it. Anyway, now I know there's method in his madness, here's what last week held for me.
Going HARD uses up easily available energy rather than your limitless energy
reserves. Going hard has its limitations. Going steady & long is limitless.
The Best IM Guys and Girls are good at going Long but are so aerobically fit
they go faster.
You need to get much better at burning fat for fuel as this is your main
source of stored energy because you can only take in 300+ calories an hour
but will burn up 800+.
If you do not practice this most important part you will struggle to go sub
11 this year.
Your main goal this year is IM Austria NOT the Easter EGG race!
You are much bigger than me so need to be better at using stored fat.
The best IM athletes can also eat less during the Ironman because they have
developed using fat for fuel."
Monday - started with 45 minutes core and stretching and weights, prior to heading into London for a full day.
Tuesday - 50 minutes bike turbo working in pyramids between 65% and 85% of Heart Rate. 60 minutes of running incorpoating a 40 minute middle tempo section at marathon pace of 7'30 per mile.
Weds - 75 minute slow run with Tring Running Club. 9 miles approx.
Thurs - 2km return to swimming after lay off. 5 x 400m sets. Relaxed. 1 hour bike session on the turbo running through big ring pyramids working heart rate up to 85%. 45 minute running session including timed middle sections at marathon pace (7'40"), half marathon pace (7'00") and 10k pace (6'30").
Friday - day off recovery.
Saturday - 3 hr 15 mins v. slow bike ride. Approx 50 miles at 65% Heart Rate. 20 minute run after at IM pace.
Sunday - 45 minute run including timed middle sections at IM pace, Marathon pace and 10k pace.
So... over ten hours clocked and going well. The only drawback is that I came off the bike again and landed on my hip. I also slept terribly last night and cricked my neck . Do you think my body is trying to tell me something?