March 3, 2014 | Posted in:Training Plans

In case you don’t get to the bottom the page I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

Well the eighth week of my following of the Ben Greenfield Tri-Ripped programme is complete which also subsequently marks the end of Phase 1. I have lost I have lost 8 lbs in total which I will contribute to sticking to the training plan and the diet as I laid out in a previous post Paleo / Low Carb diet for Ironman UK Training. Following the guidance from a Ben Greenfield post on the subject I am not and do not plan on tracking my food as I now believe that the 3 – 4 weeks solid of tracking each and every thing that I put in my mouth and am now confident I can keep it up without doing the daily track. I may bring this back in further down the line if I the scales dictate that something is going wrong.

I going to report this week slightly differently by listing my daily diary and commenting once at the bottom. Again any feedback would be good on the formatting of my training log.

Monday
Weight: 14st 10lb / 208lb / 94kg
Hours Sleep: 7:05
Planned Training: Tri-Ripped Workout : “Stability”
Actual Training:
Tri-Ripped Workout : “Stability”
Nutrition:
Today was good day following the principles of the Low-Carb Diet                         having a  Optimum Nutrition Gold Standard before bed.

Tuesday
Hours Sleep: 6:50
Planned Training:
Swim Workout: “Balance Two”, Bike Workout: “Muscular Endurance”
Bike Workout: “Muscular Endurance”
Actual Training:
– 10 minutes indoor rower
– 50 minutes Muscular Endurance on the WattBike including 2*20 mins Z3 efforts with 4 minutes rest in Z2 and cool down
Nutrition:
Today was good day following the principles of the Low-Carb Diet having a  Optimum Nutrition Gold Standard before bed.

Wednesday
Hours Sleep: 7:02
Planned Training: Run – A-B-C’s
Actual Training:
Run – A-B-C’s – Easy 10 minute aerobic warm-up, then 5 rounds of 20 yards of A’s: Performed skipping, 20 yards of B’s: Performed by skipping where you lift your knee like you are doing an ‘A’ and then kick your foot out forward, finish by a quick acceleration of the ball of the foot to the ground (like you are scraping mud off the bottom of your shoe), 20 yards of C’s: Performed by runningtapping your heels lightly and quickly to your butt (also known as “butt kicks”), 20 double leg hops and 100 yards running at 85% with a relaxed cadence, focusing on form.
Nutrition:
Today was good day following the principles of the Low-Carb Diet having a  Optimum Nutrition Gold Standard before bed.

Thursday
Hours Sleep: 7:00
Planned Training: Bike workout: “Hill Strength”, Swim Workout: “Force Play”
Actual Training:
10 minutes on the indoor rower (using this as a substitute for when I cannot make it to the pool. The reaons for this are explained in my previous post Cross training – Concept2 Indoor Rower.
Bike workout: “Hill Strength” – 8x 4 minute hills at a steady but slow pace, with a slow cadence of 55-70, focusing on strength and force application. 1 minute rest in-between.
Nutrition:
Today was good day following the principles of the Low-Carb Diet having a  Optimum Nutrition Gold Standard before bed.

Friday
Hours Sleep: 6:42
Planned Training: Day Off
Actual Training:
Day Off
Nutrition:
Today was good day following the principles of the Low-Carb Diet having a  Optimum Nutrition Gold Standard before bed.

Saturday
Hours Sleep: 7:12
Planned Training: Run Workout: “Lydiard Hills”, Tri-Ripped Workout: “Fighting Cables 2”
Actual Training:
Run Workout: Run 200-300 meters up a moderately steep hill.
Nutrition:
Today was a day of two halves. The morning was a good day following the principles of the Slow-Carb Diet . The evening was one big massive cheat (which is allowed in the Slow-Carb Diet) at my Nieces birthday party and a night out with the boys for my friends 30th.

Sunday
Hours Sleep: 7:16
Planned Training: Tri-Ripped Machine Muscle
Actual Training: Day Off
Nutrition:
I ate very little today as I spent most of the time nursing a hangover from the previous nights antics. I know that is not ideal but it is the end of the Phase 1 of my training plan and their will be plenty of other nights out that I will have to forgo as my training dictates and takes priority.

Summary
As described in my Route to Ironman UK 2014 post in December the plan that I am following involves:
–      January: Phase 1
–      February: Phase 1
–      March: Phase 2
–      April: Phase 3
–      May: Phase 4
–      June: Race Maintenance Phase (Race Week plan followed the week of the Cotswold 113)
–      July: Race Maintenance Phase (Race week plan followed the week of the IMUK 2014)

I have followed the sessions prescribed within the Tri-Ripped Training programme for 8 weeks in totality in which the focus has been on gym work and hills / power training which I am definitely feeling the benefit of. Next week marks the start of the Phase 2 of the programme which in the full length 8 months version of the programme includes two months of Phase 2. I have consulted Ben on this via email (this is one of the benefits of the plan) and he has recommended that I follow the second month of the phases during March, April and May to get maximum benefit. As mentioned previously I am reluctant to pay extra to trainingpeaks to allow me to plan my sessions so I am embarking this week in inputting the sessions into evernote to get my daily reminder in the morning (I’ll let you know how I get on).

The daily plan is recommended as the below with a focus on one longer day following a rest day. My plan will look something similar to this whist substituting one or two of the swim sessions for the indoor rower;

Swim Bike Run Tri-Ripped
Mon X X
Tue X X
Wed X X
Thu X X
Fri OFF OFF OFF OFF
Sat X X X
Sun X

All the best
Andrew

 

I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

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