TRAINING 2014: 19 to 25 May

ENG: Hi!

Countingdown to the First Half IronMan of the Season!
Next week at this time we hope to be coming back with a smile from the Isostar Extreme Man Düren!

This week we started to decrease the trainings volumes but we push in transitions, trying to get the fastest paces of all the block.
On Monday, we practiced our typical transition day in the gym, with such a great block of 8′ fire in the bike + 8′ fire in the running. It was 3 sets that make us struggle but the times were ridiculous great! (Again, times “great” for us, an amateur level).

Another typical sensation of the block was to feel soreness in some muscles, like the calfs, due to the high volumes of last weeks, the low rest and one of our biggest mistakes: No massages sessions during the block.

In general, we feel tired but being aware that we train hard and flawless, with a quite good combination of volume, intensity, bricks etc. Also the gym part was nice, with a structured block from strength to transference, working also the 1RM.

In the Swimming, a better than expected training on Tuesday in the 50m outside pool, with a set of 3×800/45” in competition pace.
Above times, I felt really comfortable in the water during the long sets, going without drafting and finding my pace.

In the Bike, tough session on Thursday, suffering more than expected in the spinning class.
However, this discipline is still my weakness, and although Im more confident than the last year, I have not this feeling of be able to push as my Age Group Average than in the other two disciplines. Hope to have a nice day in Düren. The worst thing is that Im not able to predict a time/pace for the race, because my performance is extremely joined of the sensations on the bike in the day, and this makes me be uncomfortable and unconfident.

In the Running, with some soreness in my calfs due to the trainings, and not as good as other weeks in the track and field, but I guess I will be good with the Tapering.
Im not an Animal Runner but I can handle a steady pace after the bike though, so Im confident in that segment.

The Transition of Saturday was, basically, 1h in the roller+1h easy ride outside+40′ running.
Reason behind this unusual training was because I was waiting for the internet technicians to fix my line, thus I adapted my train as best as I knew.

And is time to Tapering!!

So, here the week!

Monday: Brick: Bike-Run 2x(8’bike+8’run)+1x(5’bike+5’run). No rest
Tuesday: Bike 40′ with 5x(3’hard+1’hilly+1’hard+2’easy) Swim [3.000] with 3×800/45”
Wednesday: Strength [60′] +Run [9k] with 4×1.00/1′30”+ 4×800/1′
Thursday: Brick: Bike [40k] + Run [9k] easy
Friday: Total Rest
Saturday: 1h bike (roller) + 1h bike + 40′ run
Sunday: Color Run (5k) + 2.000m easy swim
TOTAL: Sw [5k] + Bi [150k] + Ru [37k] + Gym [60′]

SPA: Holas!

Cuenta atrás para el Primer Medio IronMan de la temporda, con muchas ganas de debutar en el Isostar ExtremeMan de Düren!

Esta semana hemos bajado considerablemente la carga, sin perder esos días de transiciones rápidas y ritmos altos, buscando ese extra de chispa y trabajo anaeróbico.
Aunque cansado y con molestias, contento con la sensación de haber empujado estas últimas semanas.

En general, el bloque lo podemos considerar como Consistente y Completo. Ha habido el volumen que tocaba, se ha introducido en el momento que se esperaba los toques de intensidad y se han cuidado los aspectos de fuerza/estabilidad en el gym, además de que no han habido lesiones a mitad ni días clave perdidos por estar más vagos de la cuenta. Quizás solo el sábado pasado, donde no hicimos la salida larga por mal tiempo.

La Natación, con un entreno de mucha confianza el Martes pasado, con un bloque de 3×800/45” a ritmo de competición, comprobando que podemos forzar.
Mi sensación es buena, estoy nadando más rápido y, sobre todo, llevando un ritmo constante durante tiradas parecidas e incluso superiores a los 1.900m de un IronMan 70.3.

La Bici, con una sesión dura el Jueves, donde no llegué bien comido y lo pagué en la última fase.
Esta sigue (y creo seguirá) siendo mi disciplina más floja, la que peor me sale y la que menos me gusta entrenar, pero más importante, en la que NO me siento capaz de predecir un tiempo/ritmo, porque voy muy a días. Esto me trastoca mucho a la hora de plantearme una carrera.

La Carrera, aunque he tenido molestias y sobrecargas, no me preocupa en exceso. Aquí se que esta semana con el Tapering y descanso recuperaré.
En este segmento me siento cómodo y puedo regularme en función de como me sienta, por lo que es la parte en la que más disfruto.

La Transición del Sábado, no como había planeado porque tuve que estar pendiente de que me arreglaran la línea de internet, pero al final salió 1h en el rodillo a buen ritmo+1h rodando fuera tranquilo+40′ de carrera.

Ya estoy en Tapering!!!

Nos vamos para Düren amigos!

Un saludo,
Dani Juan

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One thought on “TRAINING 2014: 19 to 25 May

  1. Pingback: Color Run – Nuremberg 2014 | Dani Juan

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