January 20, 2014 | Posted in:Nutrition, Training Plans, Uncategorized

Below is a summary of Week 2 of my Ironman UK Training following the Ben Greenfield Tr-Ripped Training Programme:

Monday
Weight: 15st 4lb / 214lb / 97kg
Hours Sleep: 6:42
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:
Lost 2lbs week on week which I am happy with as my legs have been put to the test so I would have also made some good muscle gains too. As mentioned last week, I am aiming to get over 8 hours of sleep each night by trying to force myself to go to bed earlier. I failed on Sunday night as the double header of the final episodes of Season 3 of Game of Throne were on TV (I know I’m 6 months behind). I’m starting to enjoy the gym sessions now and the cardio at the end of each circuit really gets the heart pumping. With the regular change of machines during the circuit sometimes the order of them need to be changed to accomodate other gym users who are on the machines, this isn’t too much of problem. Nutrition was good with a split of 29/33/38 of carbs, fat and protein. Overall good start to the week.

Tuesday
Hours Sleep: 7:26
Planned Training: Swim, Bike
Actual Training:
Indoor Row – 20* 30 secs effort, 30 secs rest
Run – A-B-C’s in the middle of a 10k run home from work).
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Still down on my sleep from my 8 hours target. This was due to having to get up earlier than normal for work but should have been offset by going to bed earlier. My morning indoor rowing sessions was yet again tough but I rowed an average of 4 meters per 30 secs further on each effort which is good progress. I ran home from work at night but forgot my Garmin so had to run on feel rather than HR and pace. I averaged 10 mins/mile which is about average for a Z2/3 run for me. I really felt the benefit of looser legs following the A-B-C’s (described in Wednesday’s planned training below). Following my bonk last Thursday my nutrition was higher on the carbs today due to the split sessions with Rego following each with a 41/24/35 spilt of carb, fat and protein for the day.

Wednesday
Hours Sleep: 7:32
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: Bike – Wattbike
10 min warm up to Z2, then 20 mins alternating between 60 secs easy at 60-70 rpm cadance and 60 secs low resistance 100-110 rpm high cadence (HR Z3). 2 times 4 mins ‘climbs’ with 50-60 cadance remaining in Z3. (planned on doing 5 but was cramping up).
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Again slightly down on my sleep. I’m not sure if this is mental or not but I really felt tired as a result. I found the Wattbike session very very tough having to stop the session short due to constant cramping of my calves on the simulated ‘climbs’. Nutrition was pretty sound today with a split 34/32/34 carbs, fat and protein split. I really need to concentrate on the amount of water intake I have during the day.

Thursday
Hours Sleep: 7:57
Planned Training: Gym “Tri-Ripped Fighting Cables”
Actual Training: Gym “Tri-Ripped Fighting Cables”
4 circuits x 12 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:
Decent night sleep getting almost 8 hours in. Again, I enjoyed the gym session and find them quite challenging. It is nice in the gym when you have a number of ‘gym goers’ who are happily sitting on the stationary bike or eliptical machines while your pumping in sweat running all over the gym. My nutrition OK again today with the ratio of 41/34/25 carb, fats and protein. I think I need to drop the carbs a little when not performing endurance training.

Friday
Hours Sleep: 8:00
Planned Training: Day Off
Actual Training: Day Off
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
8 hours of sleep exactly which I can really feel the benefit of. I completed my rest day whilst watching what I ate in the day. Carbs intake was increase as I had a couple of beers with friends at night (I only had 3 bottles rather than the usual 8). A 37/31/32 split of carbs, fats and protein was seen for the day.

Saturday
Hours Sleep: 6:10
Planned Training: Swim, Bike
Actual Training:
Run – Hill Sprints, Local Hill: 2x bottom to top (500m), 4 x halfway and 6 x 80m sprint
Swim – W/up, 10x50m @T-Pace, w/down
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Late to bed and an early rise for the mornings hill session. The hills were really tough again but I really enjoyed them. I improved my times from last week on each of the distances and hope to continue to see the upward trend. My swim session later on the day concentrated on technique concentrating predominatley on my streamlining, catch and pull. Nutrition was pretty evenly spread again 37/37/25 carb, fats, protein. I am aiming to bring down carbs. I did eat out on saturday night and chose a lower carb option even though I had a few too many beers to follow!

I am conscience that I am not updating with calories, if this is something you want to see just let me know.

Sunday
Hours Sleep: 8:19
Planned Training: Bike, Tri-Ripped Machine Muscle
Actual Training:
Gym: “Tri-Ripped” Machine Muscle – 4 circuits of 12 reps of Machine Chest Press, Machine Seated Row, Machine Shoulder Press, Assisted Pull-Up Narrow Grip, Machine Leg Press, Machine Leg Extension, Machine Leg Curls, Hanging Bent Leg Raises, 60 seconds max effort Bicycle
Bike – 30 minutes in Z3 right after Machine Muscle gym session.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Last day of the training week. I get a good nights sleep in (with a nice lie in). I finish off the week with a gym session followed by 30 mins on the stationary bike in Z3. Again I feel great after the end of the another good week in which volume remains lower but intestity is high. On the nutrition front I maintained 38/36/25 split of carbs, fat and protein.

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 have not been a tender as this for years. Some days I am struggling to get up and down the stairs but at the same time I can feel the gains that I am making. 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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