Friday, July 15, 2011

Recovery Schedule

I've been focusing on recovery in the past few weeks. So what should i do? More hard workouts? Run Intervals? Swimming should be at the top of the top of the list. On Monday I start with the high school team (actually last Monday, but I transposed this late.) They're going to kick my ass back in swimming form. I'm at a much better place than I was a year ago. I've been swimming a lot so... I'll be swimming magnificently by Burlington. I need to continue to focus on cycling strength, very important... Those hills will suck the life out of you. I need to be much lighter for worlds in November. Breaking 150 would be ideal. Obviously I need to start a nutritional schedule. 500-700 calories less per day. Now that means strict dieting but I have to figure out what my body can do per day. Basic Metabolism, insulin spikes, efficient use of vitamins. Life water should help w/ the fact that vitamins and such. 30-40-30 on some days and 10-70-20 on others (give or take). These are either side of the spectrum. The day should fall in the middle of it using my "daily food" routines and also using things like grains, veggies, fruit, maltose sugars, HFCS sugars, and malodextrin carbs. Also need to pay attention to the GI index which plays a role. Proteins in the morning, Low GI foods in the evening, High HI foods after workouts. Other recovery methods are a must and are very important and must be utilized. Like self-massage, full massage, stretching, icing, heat, contrast hydrotherapy, anti-inflamatory drugs, insulin spikes, recovery workouts with quick recovery drinks, elevation therapy (gravity boots), lung (respiratory) stretching, capacity work, and hypoxic training. All these things need to work in conjunction and need to be evaluated as to how often? How Much? How cold? How hot? Don't forget compression therapy! Almost forgot that one. Zenzah's. Water (Lifewater) is the engine of all processes. Meditation could be another form of recovery, though this is closer to mental than physical recovery (which I believe have very close ties, so take it as you may).

Sunday, July 10, 2011

Mossman Sprint Triathlon at Calf Pasture Beach

4th Elite Male

I lost the podium finish by 10 seconds... A simple better T2 Transition. Though ran a strong run!

750m Swim, 20.2k Bike, 5k Mi Run

Swim- 11:55 -1:24/100yards

T1- 53 seconds
Bike- 32:13 -23.3 Mph
T2- 46 seconds
Run- 17:02 -5:29/Mile

The Mossman is a great race, fast bike course, though by the second loop everyone was out of the water so it got quite busy on the road. It was exciting to ride in a pack (for a few seconds).

23.3 MPH. Not bad considering. I was strong. I hope it reflects in the musselman next week. It was a more strategic race than all out, so to be relative to the Musselman the speed is quicker, though the Musselman has much more climb to it. It seems according to the power calculator that I'll do just what I did last year, though I don't believe that. I'm stronger than I was last year.

I'm thinking of buying a powermeter. It will allow me to pace properly.

I still have some weaknesses from Swim/Bike Transition. I tighten up when I first start pushing on the bike. Possible, I need to practice hard starts to learn those muscles to relax. Though I should warm up a bit more on the bike before the start. I felt some burning in the legs during the swim which is a pretty good indication of needing a proper warmup.

Though nutrition is good, had a slight ache in the stomach, probably due to the intensity of the race. It keeps the body from properly focusing on digesting the supplements.

My form is pretty good, swim lost a little form from weakness by the end but drafted on one person that seemed to go the same pace and also did a great start. Jumped right into the water without worry. First breath is the most difficult, first buoy is the most chaotic.

Regular breakfast was good. Eggs, oatmeal, strawberries, bananas.