IM Training Blog w/c 07.02.22

February 14, 2022 // Liza Smith

This biggest thing this week I re-engaged with my Nutrition Coach, Demi @ Deep Health Nutrition, as I’m still dropping weight quite quick due to the 75Hard and the increased training levels that come from IM training. I’m hitting protein goals (30% of daily intake every day) and I am still losing fat and building muscle but I just need to ensure I’m eating enough, at the right times etc to maximise my performance and not let all this hard work go to waste.

I definitely had fat and weight to lose so I’m not at all concerned about dropping weight, but 5kg in 6 weeks is quite fast and if I had done it any other way I would know its not sustainable. It just shows that my calorie deficit was a little too aggressive, although occasionally in the very short term, this can be ok. I PB’d a couple of lifts in this time and both my running speed and bike power has improved so all signs show this was all perfectly ok. But, I know it wont last… soon, if I’m not careful I will lose performance due to being inadequately fuelled and that cannot happen.

Now, I could absolutely sort my nutrition myself but a) I don’t want to have to think about that as well as program my own training etc b) I want to be accountable to someone and c) I am smart enough to know what I don’t know and would rather lean on another expert to help me get this right. You should all know that one of my biggest beliefs is that the best coaches are ultimately coachable and have coaches. I stand by my beliefs.

And with that out of the way… on to the weeks activities.

6am – CrossFit Class
2k Row for Time – A classic cardio test
* I equally love and hate the 2k row test. I love it because rowing is something I am strong at but man the 2k hurts. If it doesn’t, you didn’t do it right. No PB today but I was too conservative in the first 1000m. Still 5s off isn’t too bad.

Tues – Rest Day
6:30am – Active Recovery Session at CFID
*Once again my coach Kerry let me crash the early morning class, hide up the back and just do my own recovery session. 5 minute rounds of 3min easy (Z1) row or ski and 2 min mobility. I have had a few people ask me what sort of mobility I do here and it standard stuff; couch stretch, pigeon stretch off the box, lizard stretch, back extensions using the GHD, deep squat holds etc. Nothing fancy, just basic shit that works.

6:45am – Coach by Colour Indoor Cycle Class (as Coach)
*Week 8 of the 12 week Program = Get Stronger, which basically means climbing week. One of my favourites as I much prefer to climb than race.

7:30am – 2 Mile Brick Run

10am – Pool Swim
1 mile for time
*Still got good swim karma. One mile, no stopping and it was both easy and enjoyable. Surely this enjoyment of swimming can’t last. I don’t ever remember liking it like this, or finding it so easy. I am also aware that I have not even hit half distance of what I require on race day but leave me alone, let me enjoy this while it lasts 🙂

12:30pm CrossFit Class
Back Squat Day
Lift every two minutes: 5 reps, 5, 5, 3, 3, 3, 2, 2, 2, 2
*My squats have never felt so good, or looked so good according to Toby, who was coaching the class. I think the Yin Yoga is paying off. Who know… oh right, almost anyone who’s done any amount of decent yoga.

1:30pm Post CF 4 Mile Run
* This run sucked. I felt so tired, which is completely justified after everything else I had done today. I would normally only Cycle, Run and Swim on a Weds but I had no clients after 10am so I took full advantage and snuck in a couple of extra sessions. Let’s face it, being able to run tired, on fatigued legs is a skill all Ironman and potential Ironmen should develop so as much as it sucked, it was also great.

12:30pm – CrossFit Conditioning Class
42 Min EMOM (Min 1 to 4 40sec, Min 5 60sec)
1: Plank DB Taps, 2: SA DB Thruster L, 3: DB Box Step Up, 4: SA DB Thruster R, 5: Assault Bike, 6: Rest
*As per last week, I used this class as active recovery so easy intensity all the way through, a med weight DB, not too heavy but also not crazy light.

6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
*Same as Weds am.

11am – Conditioning with Head Coach Toby
60 Min AMRAP
5 can Row, 5 Cal Bike, 5 Cal Ski, 2m Burpee Broad Jump *add 5 class every round.
* The goal here was to keep Heart Rate in Zone 3. This meant having to pull back on the bike but push a little harder on the Ski. 60 minutes passed fairly easily.

12:30pm – CrossFit Class
4 Rounds for Time
400m Run, 50ft SA DB Overhead Walking Lunge, 25 DB Push Press
*Not a lot to say about this one. It wasn’t as horrific as I thought it would be so happy days… move on.

2:00pm – Work on your Weaknesses EMOM with Head Coach Toby
30 Min EMOM
1: 1 Snatch, 3 Bar Muscle Up Progressions, 2:2 x 16kg KB 50ft Farmer Carry , 3: Alt 8 Pull Up / 30s Active Hang, 4: 8 Toes to Rings 5: Rest

Boxercise Refresher Course


10am – 6 Mile Run

5:30pm – Yin Yoga Practice

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.

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