IM Training Log w/c 03.02.20

Body Comp Stats 
Weight: 75.5kg (-0.1kg)
Body Fat %: 28.9 (-0.1)
Muscle %: 33.4 (+/- 0)

This week is my first de-load week of the year and after a hell session on Monday and 33 mile Ultra on Sunday man, did I need it!

Mon: Rest Day

Normally the day after a marathon/ultra I would go to the box and do a very light recovery total body conditioning session but I was told by many sources (Kerry – my coach and Tim @ We Dominate Nutrition, my nutrition coach to name just two) to just take the day off. I quite like to move the day after as I think it helps my recovery so I took Cracker dog for a long walk instead.

Tue: 10:30am Insanity Class

Coaching this class wouldn’t normally even be considered as part of my training but on de-load week it counts.

Wed: 6:45am Indoor Cycle Class and 2 Mile Run

I asked my class this morning “have you ever seen a Spin Instructor die on a bike before?” Even during the warm up my legs felt heavy and my breathing was very laboured. I struggled through the entire class but made it through and weirdly, the run was absolutely fine. Well, I say fine. It is supposed to be a zone 2 run and on checking my watch at the end it was pretty much all in Zone 3. I had Gary for company again (thanks Gary) so maybe the fact that we just chat had something to do with that.

Wed: 1pm Pull Up and Push Up work

Amy and I, same thing every week, working on a couple of our weaknesses for half an hour. I recently found Eliud Kipchoghe’s 10 minute core routine from his training camp on YouTube and did this before we started the Upper Body Work.

Thu: 9:30am Indoor Cycle Class

The first go at Speed Week this year, renamed ‘Get Faster’ for 2020. I was a little nervous after how hard yesterday’s class was, especially as speed work is not my favourite. It was still tough, but I felt a little better than yesterday.

Thu: 6:30pm Coach By Colour Indoor Cycle Class

Get Faster take 2… Having the power meter and colour zones keeping me honest and controlling my output meant nowhere to hide and I honestly don’t think I have worked as hard on that bike as I did in this class to keep up. I hated myself a little bit for creating the damn session!

Fri: 10:30am 400m Swim

After coaching Insanity, LBT and Tabata classes I took advantage of the Nuffield Chichester facilities and hit their pool for an easy 400m. They only had one lane open as there was an aqua aerobic class going on which made the swim a little busy and choppy. I guess thats good IM training in itself.

Sat: Rest Day

Sun: 9:30am Sunday Funday Boxing Session

I was due to do a 15 mile cycle today but thanks to Storm Ciara I decided to bin this idea and Saturday night I put a call out to some of the Forza Fitness squad to see if anyone fancied a boxing session. Lorraine and Anna answered the call and we spent about an hour boxing, combining it with Squats, Jump Lunges, Slamballs, Push Ups and Sit Ups. All done by 10:45 meaning The Boy and I had the rest of the day to binge watch The Stranger (in between taking Cracker Dog to his training school) and yes, we finished the entire series by 10:30pm!

  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • The Three Biggest Mistakes Endurance Athletes makeā€¦
  • Mastering the SAID Principle for Endurance Training Success
  • Mastering Heart Rate Zones for Peak Endurance Performance
  • Setting your HR Zones & How to Judge Progress
  • How to Test your Lactate Threshold
  • Why Lactate Threshold trumps Max Heart Rate for Endurance Training
  • Golden Rule #5 Extreme Ownership
  • Golden Rule #4 100% Effort
  • Golden Rule #3 Focus on You
  • Race Day Nutrition – A Rough Guide
  • Race Week NutritionĀ 
  • A feeling or results… which do you want?
  • Post Workout Nutrition
  • Pre Workout Fuelling
  • Golden Rule #2 Find the Positive
  • Golden Rule #1 Control the Controllable
  • My Coaching Ethos and Athlete Philosophy
  • Do your actions support your goals?