IM Training Log w/c 18/11/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday.

After the back spasm last Wednesday this week was all about protecting myself ready for my run race on Sunday. It was already planned as a de-load week so with the back issue as well things were pretty quiet.

Mon: 12:15pm Total Body Conditioning

As always. Mon is Row, Bike, Ski. The twist this week was that it was to be sprint efforts. 36 minutes of work, 4 minutes spent on each machine at a time varying the sprint time. This is a session I will revisit as it was a little bit wasted on me this week given that I couldn’t give it my all.

Mon: 6:30pm Physio with Louise

First session with the wonderful Louise. Bless her for being available at short notice. I’d gotten into the habit of having semi regular appointments with my sports therapist but for one reason or another I got out of the habit. This last week has taught me that this is something I cannot overlook. One hour of pretty intense therapy on my back, glutes and hamstrings and my mind is finally at ease knowing that there is nothing serious wrong. The diagnosis; extremely tight hamstrings and glutes so even more stretching required. I’m not sure how much more I can do but OK!

Tue: Rest Day

I wouldn’t normally rest on the Tuesday of a race week but given I only had physio last night and coached Insanity in the morning rest was the only sensible option.

Wed: 12:15pm Total Body Conditioning

After a chat with Kerry, forever looking out for me and putting out the sensible suggestions it was agreed I would forego PT this week, so as not to risk anything post physio and pre race, and just come in for some modified conditioning. I started with a 10 min consistent Row and then moved between intervals on the Assault Bike and various mobility stretches.

Wed: 6:45am Indoor Cycle Class

Week 7 of the programme and it’s Climbing week. Exactly as it sounds, 40 minutes of a variety of hills, presented in different ways. One of my favourite weeks as I am all about the climbing and not as strong with the speed stuff.

Wed: 1:15pm Week 1 Row Programme

On 18th January 2020 CrossFit Iron Duke are hosting their second charity row event. This time it’s The 2 Million Meter Row… teams of 4 people per rower, each team has to row 100,000 split into 25k per person. How we split the meters is up to us as long as each person does their bit. To support us in the build up to the event the coaches are releasing a weekly programme. Week 1 is 3 x 1000m, with 3 minutes rest. The goal is to be consistent with both pace and stroke rate. I took this really easy but my consistency was on point šŸ™‚

Thu: 9:30am Indoor Cycle Class (with MyZone)

Second time for Climbing Week. Having the MyZone screen in the studio definitely helps with the effort levels. A lot of the guys in my class embraced it and bought the MyZone heart rate monitor. The screen shows everyones Heart Rate, Calories and Effort levels… I have some quite competitive people in my class, it makes it interesting for sure. What didn’t help was dropping a 20kg plate on my left foot during a session with my first PT client of the day. It landed directly on my big toe and the pain was pretty intense. I didn’t really want to know how bad it was so just got on with my day without removing my socks or shoes.

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

Week 5 for my evening lot which means the Power Pyramid. I talked about this in last weeks log so will not repeat myself. I did finally take my sock off for the first time after the class and it wasn’t tooooo bad. The nail was split and the right half was pretty black. I cut the nail down as low as possible but I got next to no sleep due to the pain!

Fri: Rest Day

I had planned to hit a Conditioning Class today but my morning ran away with me and food became a priority so I skipped class in favour of lunch. Given I had plans to run a Marathon, or possibly an Ultra on Sunday I wasn’t at all concerned about taking an extra rest day. Especially as my Friday morning is spent at Nuffield Chichester coaching Insanity, LBT and Tabata pretty much back to back!

Sat: Rest Day

Sun: Festive Frolic Run, by On The Whistle

I won’t go into massive detail about the race here as I will write a separate race report blog but I will say I achieved my goal of a marathon plus, (6 laps equalled roughly 28 miles).

  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • 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