I completed the training for the Switzerland Ironman and completed the race in July his year. I want to do the L’etape du tour and have enrolled. The training starts now and like the Ironman my coach has been in the gym working my legs for strength first. The serious training starts in January so the time I have until then is for strength training.
I went to the gym last Wednesday and had maximum strength tests completed for squat, lunge and cleans. The max for each exercise were as follows:
Squat 90kg, lunge 26kg, clean 60kg.
My coach wanted me to train at 90% of max for the squats 3 sets of 3-4 reps, maximum for the lunge 3 sets of 6 reps and maximum for the clean 3 sets of 3-4 reps.
This week he sent me this program:
Let’s focus on strength for the next few weeks, increase flexibility and fascia release.
Mon 29 Nov strength (if you can)
Wed 1 Dec strength
Sun 5 Dec 2h easy bike ride
I have been to the gym twice this week. I had pain in my knees because my ITB’s were still tight from the Ironman. Before starting weights I rode the stationary cycle for 25 minutes, foam rolled the sides of my legs to loosen the pressure on my knee caps and then started. My knees felt no pain with the exercises and after the first session I stretched and foam rolled my calfs, hamstrings and quads. In the second session my ITB on the right was tighter and I could feel discomfort when performing cleans so I stopped. I also noticed my right wrist and left shoulder were hurting from the cleans. The pressure of holding the bar with my wrists fully bent backwards did not feel great.
I can feel my legs are responding already and I am looking forward to the ride this weekend if it is not snowing. I have an Ironman riding with me this weekend. I am excited about getting back on the bike. The winter kit comes out again and my bike had been serviced and is ready for action.
I feel this race does not have the same intensity as the Ironman or the same prestige but it will be a tough challenge with lots of hill climbing. I am looking forward to training with other guys as I trained alone for the Ironman. I have taken the Aero bars off my bike and placed the Garmin Navigator right in the middle of my handle bars. My Zipp 303 wheels are ready for action next year when the weather is better and I have built up some strength in my legs.
On December 14 my bike Mechanic Dave Taylor is running a workshop for intermediate cyclists. He will teach us how to manage our bikes when on the road and away travelling. If you are interested in a bike workshop contact me on www.physical-edge.com
I start my massage sessoins in the new year and will be revising my nutrition for the race. I would like to look at natural versions of energy rather than the synthetic products we all buy. If I have the time I will do this.. Brendan Brazier is an ironman and produced the Vega range range of products. He is vegetarian and has become a successful speaker on healthy nutrition for Ironman. At the moment I want to eat good carbohydrates like pumpkin, sweet potatoe, and butternut and find better sources of protein.
I have a client who has not time to make food and we are looking into company which delivers three meals a day for £21/day. The meals are high protein (120g/day) and can be adjusted to add carbohydrates as needed. They provide two snacks and the food is frozen to be made as and when it is needed. This is a good alternative for the busy person.
It is great to have another physical challenge over the next 8 months. Going the gym with a purpose in mind makes it all the more meaningful. Time to get the bike out and prep it for the ride this weekend.