Week 2

Base period #1

Week #2 - (11 hrs)
Week of 11/20: (31 weeks until Ironman CDA)

Monday: Workout #1: 6mile easy Run Workout #2: 1300 yard swim
Tuesday: Workout #1: MS –Gym (AM) week 5
Wednesday: Workout #1: 4 mile run (AM) – Chuck E. Cheese & back
Thursday: Workout #1: 20 mile Bike (Thanksgiving Day) – (AM)
Friday: Workout #1: MS – Gym (AM) Workout #2: 2000 yard swim
Saturday: Workout #1: 57 mile Bike (Tour de Valley+Mulholland)
Sunday: Off

My Heart Rate Zones & Rate of Perceived Exertion (RPE) Zones

My heart rate zones by age (not by testing of Max heart rate or VO2 Max):

My age in 2007: 36 yrs
My average resting heart rate (RHR): 51 bpm (beats per minute)
My Heart Rate Reserve (HRR): 220 - 36 (age) - 51 bpm (RHR) = 133 bpm
My ___% Heart Rate = [HHR X ____%] + (RHR)

50% Calculation: [133 bpm x 0.50] + 51 bpm (RHR) = 118 bpm
65% Calculation: [133 bpm x 0.65] + 51 bpm (RHR) = 138 bpm
80% Calculation: [133 bpm x 0.80] + 51 bpm (RHR) = 157 bpm
87% Calculation: [133 bpm x 0.87] + 51 bpm (RHR) = 167 bpm
92% Calculation: [133 bpm x 0.92] + 51 bpm (RHR) = 173 bpm


Zone 1: (50%-65%) ------ (>118 - 138) bpm------RPE: Warm up-ability to talk easy.
Zone 2: (>65%-80%)------ (>138 - 157) bpm------RPE: Go all day-(3-5) word sentences
Zone 3: (>80%-87%)------ (>157 - 167) bpm------RPE: Race pace-(1-2) word sentences
Zone 4: (>87%-92%)------ (>167 - 173) bpm------RPE: Hard pace- Only Grunts sounds
Zone 5: (>92%-100%)------ (>173 - 184) bpm------RPE: All out pace- Only wheezing

The Start - Base Period #1 - Week 1

When constructing my Annual Training Plan I broke my season into the following categories:

1) Transition Period: Off season
2) Preparation Period
3) Base Periods
4) Build Periods
5) Peak/Taper Period
6) Race Period
7) Transition Period: Next Off season

I started my Transition period off season period after racing “Breath of life” Olympic distance triathlon on June 24th 2006.

Two months later, I started my 13 week Preparation period on August 14. I keep my overall volume low and concentrated on easing myself back into structured training. I initially focused on 5 hours of training a week and slowly stretched it to increase my endurance. During this period, I spend one hour in the gym twice a week developing my strength. I spent 4 weeks doing Anatomical Adaptation “A” exercises and 4 weeks doing Anatomical Adaptation “B” exercises. The purpose of these two phases are to strengthen tendons, ligaments and small stabilizer muscles. After the Anatomical phases, I started my 6 week Maximum Strength phase after being sick for 2 weeks.

This phase is used by athletes to build up to a maximum strength is some of the key large muscle groups. These exercised include Squats (legs), Leg Curls, Standing Lat Pull Downs (back), Rows (back), Dumbbell Press for the chest.

This long preparation period allowed me to smoothly transition to my Base 1 period.

I started my 8 week Base 1 period on Monday November 13th. Week (1 of 32) until Ironman CDA.


My first week looked like this:

Week of 11/13: (32 weeks until Ironman CDA) - week #1 (9.5 hrs)

Monday: Workout #1: 5mile easy Run Workout #2: 1500 yard swim
Tuesday: Workout #1: MS –Gym (AM)
Wednesday: Workout #1: 18 mile Bike (PM-Computrainer)
Thursday: Workout #1: 3 mile easy Run (PM)
Friday: Workout #1: MS – Gym (AM) Workout #2: 2000 yard swim
Saturday: Workout #1: 43 mile Bike (Tour de Valley) with 2 mile transition run.
Sunday: Off