Coach’s Email - Week 33
Team,
One more time…. INCREDIBLE day out there at the double/triple brick workout this past weekend in Danville. With heat records laying in waste all over the place you guys were tough and even more, you guys were smart. Don’t be disappointed if you decided to bag the final run or accepted a ride off the bike course. It was a day of reckoning for all of us and we are so proud of you for being smart and listening to your body. This was one of those days where the difference between “Ironman up” and training smart really came into play.
Vineman folks - Triple brick is in the bag. Just a few big workouts left and you guys are rolling into the home stretch. Your key workout this week is your long run on 7/4. It will be the longest run you will do before race day at 19 miles. No, you don’t need to run a marathon in training to do one on race day. Coach Dave never ran a Marathon (outside of his three Ironman finishes) prior to this past February. The recovery time from a Marathon that your body needs to get back to your training is simply too long to insert into your training plan. If you need to slip the run into a day other than Independence Day in order for it to work around family commitments and such that’s to be expected. Make it work for your schedule, just be sure to get it in at some point over the weekend. You will notice that your workouts no longer include strength work, but no focus has shifted to stretching. This is by design. Additional breaking down of muscle fibers and repairing them is not something we want you doing as much of as we approach your race day.
In this week’s message:
1) Calendar for the week ahead
2) Iron nutrition planning (Part 3) - Dr. Scott Bergman
3)Looking ahead (Key Workouts for July)
1) THE WEEK AHEAD - NOTE : NO COACHED WORKOUTS THIS WEEKEND DUE TO INDEPENDENCE DAY HOLIDAY
Monday 6/29 - OFF
Tuesday 6/30 - SWIM & SPIN
SWIM
This first workout is the longest one of the season – promise! There is something about conquering that 4000 yard mark that is significant. Although the Tuesday schedule also has a bike, I listed the workout on this day in hopes that if you only get in one pool swim, this will be the one. As always, you are free to move it to a different day if that is more convenient.
Tuesday
Warm Up
300 (G2=400, G3=500) L3
4×50 (CU,s,) L4 10” RI
4×50 (choice drill,s) L4 10” RI
2×50 (scull,s) L4 10” RI
Main Sets
3×100 descending (L4-6-8) on an interval that gives you 15 R on the L4
(G2 & G3 2x(3×100) descend)
Swim Ladder all at L5 – 10” R per 100
Find the rhythm in your swim and settle in that familiar place. Think about how this pace feels, it should be relaxed, rhythmic, yet strong.
** analyze your stroke throughout and make corrections yourself – focus on all the concepts we have covered this season – you will be your only coach out there on race day so work on yourself talk and keep it positive!
100-200-300-400-500-400-300-200-100 (G3 does 2×500)
4×50 descending (L4-5-6-7) on an interval that gives 15”R on the L4
Warm Down
200
Totals: G1=4000 G2=4400 G3=5000
SPIN - 90′ (TR7 - Pyramid) or get outside for some mixed speed with a few climbs of 5 minutes max.
Wednesday 7/1 - Mentor WO @ 6:00PM(unless mentors move time) - RUN & STRENGTH
RUN - 80′ @ lvl 5. Mentors will send their workout times and locations as a separate email within 24 hours of the workout.
STRENGTH - (IM LOU FOLKS ONLY)
A) 2 Position Pushups (Beginner - Intermediate) OR Scorpion Pushups (Intermediate - Advanced)
B) Squat to Row
C) Ice Skater
STRETCH - (VINEMAN FOLKS ONLY)
Post run would be best. Floor work using flexibility stretches (Yoga). Pick 4 from the list below and really settle into the stretches for a good long time. (1-2 minutes each before switching to the opposite side)
· Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw
· Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ
· Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw
· Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel
· Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel
· Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel
· Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel
Thursday 7/2 - (Brick) Bike & Run
BIKE - 60′ (TR-2 - hill pedaling drills) or get outside and do the one leg drills without pulling your shoe out of the pedal. Flat surface ride.
RUN - 20′ @ lvl 6
Friday 7/3 - SWIM & STRENGTH
SWIM -
Friday (If you substitute open water please swim for 75-90 minutes)
Warm Up
300 (G2=400, G3=500) L3
4×100 (CU,s,CU,s) L4 10” RI
2×50 (CFS,s) L4 10” RI
Main Sets
4×100 L6 on interval that give you 15” R
(G2=5×100 G3=6×100)
4×300 L5 interval that gives you 20”R
1. Sighting once each 100 yards, alternate which arm
2. With a tempo trainer at Ironman pace
3. Emphasize extending your reach on every stroke
4. Swim an alternate stroke for 25 yards of each 100, you may need a break on IM day to regroup and moving with an alternate stroke is better than stopping and treading water. Try breaststroke, sidestroke, backstroke or even sculling.
4×200 L5 take only 5 seconds rest to get your time and go. Keep a steady Ironman pace.
4×100 L6 on same interval as previous 100s and shooting for the same pace as on the previous L6s
(G2=5×100 G3 = 6×100)
Warm Down
200 L4
Totals: G1=3800 G2=4100 G3=4400
STRENGTH (IM LOU FOLKS ONLY)
A) Plank (VIDEO)
1. Your option to add modifications like single leg, etc.
B) Side Plank (VIDEO)
1. Apply time as per side, eg 30 seconds on the right followed by 30 seconds on the left for Level 1
2. Your option to add modifications
C) Bridging (VIDEO)
STRETCH - (VINEMAN FOLKS ONLY)
Post run would be best. Floor work using flexibility stretches (Yoga). Pick 4 from the list below (different one’s from Tuesday for variety) and really settle into the stretches for a good long time. (1-2 minutes each before switching to the opposite side)
· Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw
· Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ
· Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw
· Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel
· Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel
· Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel
· Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel
Saturday 7/4- RUN -
VINEMAN - 19 miles @ lvl 5. Rolling terrain if you can find it.
LOUISVILLE - 14 miles @ Lvl 5. Rolling terrain.
Sunday 7/5 - SWIM & BIKE (OYO)
SWIM - 60′ open water. Get out early to beat the holiday crowds!
BIKE -
LOUISVILLE - 75 miles
VINEMAN - 45 miles
2) Ironman Nutrition - Dr. Scott Bergman. Scott is a two time Ironman Canada finisher and alumni member of Ironteam 2007 & 2008. His chiropractic practice also includes nutritional counseling and consultation for athletes and non-athletes alike. Please refer to the spreadsheet that Scott prepared for us that is attached to this email for the low-down on his race week nutrition plan.
3) Looking Ahead - Key workouts for July: We know you have a lot on your plate with kids out of school, everybody you know getting married and this Ironman thing you are doing. Here is a short list of the key workouts we hope you will ink on your calendar and be present for.
7/12 - East Bay Century Ride. This is the last long ride for the Vineman folks and a great opportunity to test the final race day nutrition plan in a long training set. We are being joined by our brothers/sisters from the South Bay Ironteam for this event so it will be an even bigger sea of flames out on the roads that day.
7/13 - Honoree BBQ - A non-spandex event! By now you should have received the Evite from Mike Kyle for the get together at the home of Ironteam Honoree & 2009 IM Coeur d’Alene finisher Christophe Job. We hope to see many of you at his place for a little relaxation.
7/25 - IM Louisville Triple Brick - Vineman folks are encouraged to come out. You guys can get you 4 mile run that’s on the schedule in on the Iron Horse trail and then hang out to help your team mates battle the elements by working an aid station for a few hours and cheering them to victory. Triple bricker’s, you know what you are in for after last weekend.
7/26 - Catfish Crawl Open Water Swim / Louie Bompua Memorial Run / Vineman Send-off - We are encouraging all athletes to sign up for the Catfish Crawl Swim event at Steven’s Creek Reservoir in Cupertino. The reservoir is very clean and the swim is very well organized. This is the only time during the entire year people are allowed to swim in this body of water. Vineman participants are encouraged to sign up for the 1.2 mile distance while Louisville participants are advised to sign up for the 2.4 mile distance. Go here to sign up: http://www.active.com/page/Event_Details.htm?event_id=1658981&assetId=0453fbe1-c0a3-4bdb-a387-dce2ccbf92d2 . Following the swim we will drive a short distance to the starting point of the Louie Bompua Memorial Run. This short run will end at Louie’s grave site for a moment of remembrance and affirmation of why we train to beat blood cancer. We will end the day with a celebration and send off party for the Vineman participants. Plan a full day on your schedule. Anyone who is doing the triple brick the day before and would like to stay in the East Bay overnight to avoid the long drive home, only to return the next day, a few people have spare rooms in their home they have offered up.
HAVE A GREAT WEEK!
Nancy, Doug & Dave
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