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Journey, Training

I am now well and truly in the middle of my Pre-Season training phase and training has started to “feel real”. I have been cruising through the first phase but I now things are getting tougher each week.

As I progress through each week my training volume and intensity has started to go up gradually. Each week the sessions progress from the previous week and I start feeling some level of fatigue creeping in. The focus has started to shift towards “real” endurance, strength and some high power work. I have started to hit some progressive mechanical endurance sessions on the bike, heavy big gear work, coupled with some heavy strength-endurance tempo hill repetitions in the run. Swimming has become very challenging and requires me to stay truly focused in the sessions to make sure I execute the sessions as prescribed. It’s very challenging especially when you have to do these sessions by yourself.

Functional strength training has also progressed and more load has been introduced. The exercises have started to become more “complete” which means you have to engage your whole body to execute certain movements. The foundation and technique is set, so now it’s time to add load and some explosive power movements into your routine.

With the increase in load and volume, it’s critical to monitor the level of fatigue and make sure I don’t accumulate not too much. It’s a fine balancing act. So far all good. I am still staying on top of things.

The other big challenge is to stay on top of your nutrition. It requires good planning to make sure you have nutrition available after each session. Skipping a meal is not an option. Discipline and planning is key.

I have decided to skip a few of my early season races. I have found that they distract me too much from training and add additional stress without adding much benefit to my overall training goals.

My last race here in Australia will be next month on the 19th of March. I am really looking forward to this race and it’s going to be a first “checkpoint” for me to see where I am at with my fitness.

From March onwards I can fully focus on my training as work will take a back seat. I will have to prepare a few things for my move back to Europe. Beside from training I will start to work on a sideline project that will keep me busy for a while and fill the gap between the training. Once back in Europe, I will spend a month in Majorca. I have heard it’s a pretty neat spot for triathlon training 😉

Other than that I will enjoy my last weeks here in Perth, soak in the beautiful weather, the beach, go on a road trip and catch up with friends. Can’t believe that the time is drawing to an end here :-((

Thanks for reading.

Cheers Andy

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Journey, Training

I will post more regular updates on how my training is going in preparation for the IRONMAN race in June. This is part of my fundraising challenge as well, so I want to keep everyone who is interested in my journey up to date on how everything is going.

I am now 13 weeks into my new coaching program and last week was the end of the 1st training block (post season).
I am now transitioning into the next block of training which will last for another 3 months (pre season).

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I follow a periodization training approach which I explain in more detail in one of my previous posts, Periodization – How to plan your training seasonSo far I have to say I am making good progress and my body is adapting to the new style of training. It took me a few weeks to get used to it but I can see already some benefits and improvements. It’s a gradual progress and the goal is to prepare your body to adapt to the training load, volume and intensity to get you in race shape. I really enjoy what’s been throwing at me so far haha. Also the education that I receive as part of the coaching is such a big value! And it’s fun overall as well!

The training so far has been fairly “light” and not too challenging. The main challenge was to get used to the new training methods. Especially with swimming where I have started to use a lot of tools to help me working on my body position and to become more streamlined and efficient with my strokes.

On the bike the focus has been on neuromuscular recruitment, making the connection between my brain talking to my body, by doing high and low cadence work, with most of the work in the lower end of the training zones (Z1 and Z2).

The running has been similar to the bike – neuromuscular recruitment, building up those muscle fibres to get used to more running. I have found that it’s frequency and quality over distance and volume. My longest run so far, was a 2hr trail run. Looking at the training ahead I don’t think I will be doing too many long runs. That’s an interesting approach and I am keen to see how my body will adapt to this to get me ready to run a full marathon.

I can see some good improvements in my swimming and cycling already. Very happy with that. Overall I feel very good, I am not too fatigue, recover quickly and haven’t had any injuries.

In the next months it’s all about getting really FIT!!! It’s going to get more challenging, more workouts, more sessions, more intensity and also a ramp up in the volume. The focus is definitely on swimming and functional strength work over the next weeks and months. There will be some very challenging sessions for me in the pool. For the running part I will start adding more strength and speed work and I will see more HIIT workouts for both the bike and run.

For anyone who is interested here are a few statistics from my post season training block

Post season stats

 

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