January 28, 2014 | Posted in:Nutrition, Training Plans

NB – Due to time constraints with work at the moment this post will be a lot shorter and to the point.

Monday
Weight: 15st 2lb / 212lb / 96kg
Hours Sleep: 6:16
Planned Training: Gym “Tri-Ripped – Warrior Body”
Actual Training: Gym “Tri-Ripped – Warrior Body”
4 sets of 10 reps of Pushups, Body Weight Squats, Narrow Grip Pushups, Standing Cable Rows, Reverse Lunges, ‘Little Bigs’, 50 Jumping Jacks
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Maintained my weight which is a little disappointing but as with any attempt to lose weight it is not always a straight line to your weight goal. I am trying to adopt the low-carb diet as described in my previous post Paleo / Low Carb diet for Ironman UK Training so hopefully will continue to lose weight in the coming weeks.

6 hours sleep is just not enough and you will see through the week that this is a common theme and has definitely had a negative impact on my training when I reflect back.

Gym session completed to plan completing 4 circuits x 12 reps with the 500m rows in-between. A nutritional ratio of 26/32/42 Carbs/Fat/Protein which is testament to my attempts to follow the Low-Carb Diet.

Tuesday
Hours Sleep: 7:08
Planned Training: Swim, Bike
Actual Training:
Cycle to and from work on MTB concentrating on maintain as high a cadence as possible.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Again sleep is down on the on my target. I need to start forcing myself to go to bed earlier. I biked to and from work and actually drove to the swimming pool to attend a Tri-Club swim session which I had found had been moved to a Thursday when I get there. I took this extra time to go to a nearby supermarket to stock up on my Low-Carb goodies. Nutritional ratio of 42/16/42 Carbs/Fat/Protein predominantly due to having a couple of smoothies during the day. Need to cut the carbs in these. I will look for some recipes and report back.

Wednesday
Hours Sleep: 7:38
Planned Training: Run – A-B-C’s
Warm-up for 10 minutes, 2-5 rounds of the following; 20 yards ‘A’s’ Marching, 20 yards ‘B’s’ Skipping, 20 yards ’C’s’ butt-kicks, 100 yards running at 85% with relaxed cadence.
Actual Training: Run – A-B-C’s
Training undertaken as planned. I can definitely feel the change in my explosive power in my legs due to these, hills and leg weights.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Sleep time a lot better today and I felt the benefit of it during the day. I am feeling good and getting (at least feeling) quicker when running. The stiffness in my legs has now all but gone after sessions as a result. Nutrition was split 33/28/39 which is better than the previous days but still too high on Carbs.

Thursday
Hours Sleep: 6:11
Planned Training: Gym “Tri-Ripped Fighting Cables”
Actual Training: Gym “Tri-Ripped Fighting Cables”
4 circuits x 15 Reps of Cable Straight Arm Pulldowns, Cable Chest Press, Cable Torso Twists per side, Cable Waterski Row, 500m max effort Row with 1:47 average 500m times.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Sleep massively down on the day but I completed my training as planned. My nutrition ratio was a lot better again today with the ratio of 22/24/54 carb, fats and protein.

Friday
Hours Sleep: 7:08
Planned Training: Day Off
Actual Training:
Cycle to and from work on MTB concentrating on maintain as high a cadence as possible.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
7 hours of sleep again still below the mark. This was partly due to my wife only letting me know in the morning that I had to cycle to work as she needed the car! Carbs intake was increase as I had few beers with friends at a house warming. A 42/43/15 split of carbs, fats and protein in woeful but it was my cheat day prescribed in the Low-Carb Diet.

Saturday
Hours Sleep: 5:52
Planned Training: Swim, Bike
Actual Training:Day Off
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Low amount of sleep due to the parting going on until around 5AM. I had rearranged my training and had planned a rest day for today. Nutrition was 28/47/25 carb, fats, protein which did include for a KFC in the morning and two buffets at a cousin’s 30th birthday party and a friends wedding. I did not drink at the wedding so I could complete my Sunday morning training which I am very proud of.

Sunday
Hours Sleep: 8:29
Planned Training: Run, Tri-Ripped Machine Muscle
Actual Training:
Run: Hills Session
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Late to bed and a lie in before my mornings hill session. The hills were really tough this week as I undertook them on my own (due to friends being hungover from the aforementioned wedding. My times stayed pretty constant but I felt like a recovered a lot better in-between each repetition. I had planned to do a bike session on the turbo but due to family commitments I had to miss this session. This would normally make me feel disheartened and demotivated but I am content with my progress of late. On the nutrition front 18/54/28 split of carbs, fat and protein was in good spirits with the Low-Carb Diet even though the amount of fat does make me feel uncomfortable.

Summary
Another good weeks training following the Tri-Ripped training programme. The volume remains lower than I used too but the intensity is really high, my legs are now starting to feel the benefits as I progress through the weeks. The Tri-Ripped programme really does take all of the guesswork out of it and is very customisable regardless of how many weeks or months you have before your A Race. You can find out more about Tri-Ripped Training Programme. I will continue to provide these updates as they really help me to focus in on my training, nutrition and recovery. If some of the info in here is a waste of time or there is something that you really want to see let me know and I’ll incorporate the changes.

Hope you training is continuing to progress

Regards
Andrew

I am doing the IMUK2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

 

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