March 10, 2014 | Posted in:Uncategorized

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

Below is the summary of my 9th week of following the Ben Greenfield Tri-Ripped programme whilst following the Paleo / Slow Carb diet for Ironman UK Training. This weeks main focus has been Lactate Threshold (LT) Testing 8 weeks on from the original tests I did back in January during Week 1 of the training plan.

Monday
Weight: 14st 10lb / 208lb / 94kg
Hours Sleep: 7:56
Planned Training: Day-Off
Actual Training: Day Off
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an Optimum Nutrition Gold Standard before bed.

Tuesday
Hours Sleep: 7:51
Planned Training:
Swim Workout: (Indoor Rower)
Tri-Ripped: “Tabata”
Actual Training:
– 1000m indoor rower
– Tri-Ripped “Tabata”
4 minutes of 20 seconds as many reps as possible + 10 seconds rest (8 sets per 4 minutes), rest 60 seconds, then move on to the next exercise;
– Tabata set squats
– Tabata set push-ups
– Tabata set sit-ups
– Tabata set lunge-jumps
– Tabata set stationary bike
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Wednesday
Hours Sleep: 8:23
Planned Training: Run – LT Test
Actual Training:
Run – LT Test – Warm-up for 10 minutes, accelerate to your maximum sustainable pace with good form for 20 minutes, record average heart rate and speed for the final 10 minutes of the 20 minute effort.

8th January 2014 – Avg Pace: 9:36 min/mile, Avg HR: 165, RPE: 8
5th March 2014 – Avg Pace: 8:17 min/mile, Avg HR: 166, RPE: 7

Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Thursday
Hours Sleep: 7:54
Planned Training: Bike workout: “LT Test”, Tri-Ripped: “Fighting Cables 3”
Actual Training:
Tri-Ripped:
3 x circuit of;
– 10 Cable Straight Arm Pulldowns
– 10 Cable Chest Press
– 10 Cable Torso Twists per side
– 10 Cable Waterski Row
(I skipped the 500m rows at the end of each circuit as I had the Bike LT Test to follow the Tri-Ripped Session)

Bike LT Test:
Warm-up for 10 minutes, accelerate to your maximum sustainable pace for 30 minutes. Record average heart rate and power for the final 20 minutes of the 30 minute effort.

8th January 2014 – Avg Power: 209 Watts, Avg HR: 184, RPE: 8
6th March 2014 – Avg Power: 247 Watts, Avg HR: 167, RPE: 7

Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Friday
Hours Sleep: 7:48
Planned Training: Swim: “LT Test”
Actual Training:
Swim: “LT Test”
Warm-up 300m, then completed 6x 100 meters at maximum sustainable pace. Then I recorded time for each 100 meter repeat in your logs.

10th January 2014 – Avg Pace per 100m: 2:00.2
7th March 2014 – Avg Pace per 100m: 1:58.1

Nutrition:
Today was good during the day following the principles of the Slow-Carb Diet . However, at night a went to a re-union on a testimonial of one of my friends from the Rugby club that I used to play for. The night was accompanied with a couple of pints and pasties with bread (not slow carb I know!!).

Saturday
Hours Sleep: Not Tracked
Planned Training: Run Workout: “Recovery”
Actual Training:
Run Workout 2: “Recover”: Easy 45 minute recovery run primarily be in Zone 2 and 3.
Nutrition:
Today was a big cheat day with lunch out following my early morning run and a 21st Birthday Party at night in which I was dressed as a Chimney Sweep drinking many pints of Bitter and each loads of food and cake!

Sunday
Hours Sleep: 7:24
Planned Training: Bike Workout: “Recover”
Actual Training: Bike Workout 2: “Recover” – Easy 45 minute recovery bike primarily in Zone 1 and 2.
Nutrition:
Today was good day following the principles of the Slow-Carb Diet during the day following my early morning MTB ride following the antics of the night before. I made sure to get my Optimum Nutrition Gold Standard down my neck before bed too.

Summary
I am currently within Phase 2 of the Tri-Ripped training plan as described within my previous post; Route to Ironman UK 2014:

–      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)

This weeks focus has all been around retesting my Lactate Threshold and I am please to say that I have improved in all areas during the first 8 weeks of the plan. I intend on undertaking the tests again in 4 weeks’ time and hope to continue to see the improvement trend. I am now looking forward to the next phases of the Tri-Ripped Training programme in which the focus now shifts to gradually increasing the volume of training and hopefully as the weather improves I can start to all gradually move to outside training for the majority of the longer sessions. I will continue to train indoors as I feel that I am getting a more quality session in the time that I have by being on the Wattbike during the mid-week interval type session as I am completely in control of all of the conditions and do not have to stop at traffic lights, be reliant on finding a large enough hill or having to be concerned about getting a flat!

As for my daily routine I have found that I can combine the majority of the multi session days by combining substituting 2 of the swims with indoor rowing sessions. My week will now look like this:

M- Indoor Row / Indoor Wattbike
T- Tri-Ripped / Run (outside setting off from the Gym)
W- Indoor Row / Indoor Wattbike
T- Tri-Ripped / Run (outside setting off from the Gym)
F- Swim (local 25m indoor pool)
S- Endurance Run
S- Endurance Bike / Tri-Ripped (add Sauna/Steam Room and relax)

I know that this appears that I have no day off but my Friday Swim in planned at 6 am before work which will give me atleast 24 hours before sessions, I am confident enough in this approach coupled with a bit of R&R in the Sauna and Steam Room after the Sunday Bike. I will re-arrange my Sat/Sun sessions and combine them as required to fit in with my social schedule (as mentioned previously I plan my training around my life, not my life around my training!).

I have also been doing a bit of experimenting with training session planning accompanied with a daily email and will be posting my findings this week in a more detailed post.

Good luck with the training.
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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