Training Log Archive: labrat

Wimped out on cycling outdoors; spun indoors on trainer for 2 hours. Worked on pedaling technique, cadence, threw in a few 30 s hard efforts standing up. Average cadence is 75-80 rpm, have a tough time going faster, so I should probably keep working on that.

C • well done on 2 hours inside! yes, we need to get you comfortable at 90-100 RPM 1

Oh dear, do you remember how I told you that in both triathlons I have participated in, I got terrible cramps, but have not experienced them in training and cannot figure out how to fix them? I have experienced them in training now! Here is how this workout went:

Indoor trainer: felt good. Focused on cadence and smooth pedal stroke. Watched 1.25 episodes of The West Wing and therefore was not bored. Got to do this in my apartment because it was the middle of the day and my downstairs neighbor cannot leave complaining notes in German on my door if it is not early morning! Had lunch before this workout, and consumed 750 mL Isostar (concentration as indicated on the jar) during the spin.

Run to pool: did this at my "could probably run this pace forever" pace, which is very slow indeed. Got a little bit lost, but enjoyed the run overall. Only faint twinges of cramps in quads toward the end of the run. Alarm bells did not go off in my head and I felt good when I got to the pool. Did not eat or drink anything during run. Probably should have; tips on carrying fluids in below freezing temps? Maybe I should start experimenting with salt pills during these types of workouts?

Swim: Warmup was fine until minute 13, at which point, I tried some breaststroke just to mix things up. Terrible cramps in quads erupted! Barely got to the wall and clung there for dear life. Could not bend my legs for about 7 minutes, lots of pain. Somewhere in there, my right hamstring also cramped up but not as badly. I probably also looked really silly. When the pain subsided a bit, I stretched a bit and then recommenced the workout. Got in 10 x 100, but probably not all at race pace. I do not actually have a swim race pace; I have 3 main swimming modes: not swimming, swimming leisurely, and flailing quickly but not actually getting anywhere quickly. Intervals were done somewhere between the last two. Had some crampy twinges in legs and feet during these intervals, but not too major. Form suffered a lot. Got out of pool after intervals because I was starting to be counterproductive at that point. Swam about 35 minutes total, not including the 10 minutes of cramp recovery and recovery between intervals.

Did a tempo row for 15 minutes with average 500 m pace of 2:17.9. Probably could have done this a little bit harder.

As with the rowing machine, I also find the elliptical incredibly boring. Tips?

Did circuit training today (core workout prescribed for today was done on Tuesday).

Did not have time to run in the morning, which is a pity because I like the idea of the UJG. Did all the prescribed exercises on the vita parcours near work.

Easy spinning. I would definitely like drills to work on during these sessions. I need to work on my cadence and pedaling technique, so I guess these would be the perfect opportunity.

It would be super helpful to have a specific workout for swim sessions. I am really bad at making up my own and really bad about making myself push intervals, etc.

Logistically, having a bike/swim workout is less convenient than any other combination (bike/run or swim/run) because it requires two locations, which eats up commuting time and takes away workout intensity. The other combinations can all be done in one place (either at home or at the pool). Between schlepping my trainer to the basement (makes too much noise to spin in my apartment in the mornings) and getting myself to the pool, I spent a total of about 2 h 15 minutes on this workout and commuting for the workout, and was late to work. Maybe this is just because this is my first time doing this, and hopefully the next one goes better. I hate getting up early and feeling like I am not working out very hard and then getting to work late.

Still kind of wobbly from the flu. Took it easy; tummy unsettled about 55 minutes in, so I took a 5 minute walk break and then jogged home. Did run early in morning, so did not have access to gym (which is at work). Did the Core workout scheduled for Friday instead (plank walkup, etc.). Plank walkups are hard and awesome!