My Tri-Ripped Review

Tri-Ripped Box

August 26, 2014 | Posted in Training Plans | By

Looking for the Official Site Instead? Click here to visit www.tri-ripped.com

As you all know, I was on a mission to try and beat my best Ironman time and had decided to use the Tri-Ripped training plan by Ben Greenfield.

Tri-Ripped is exactly what it sound like; a TRIathlon plan with the aim of getting you RIPPED!

Like any other products and services on the market, there were bound to be ‘scammy’, crap products. Weeding through these was key, and ultimately this is how I found Tri-Ripped.

What is Tri-Ripped?
In the words of Ben Greenfield himself…
“Tri-Ripped is an 8 month triathlon training program that I designed for beginner, intermediate or advanced triathletes to train for Sprint to Ironman distance triathlon. It relies on the principles I just taught you.

The goal of Tri-Ripped is for you to be able to avoid the “skinny-fat” or “fit-but-fat” look that endurance training causes, and instead to have a sexy body with lean muscle that looks and performs fantastic.

In other words, as you just learned, there is no reason that you can’t swim, bike and run fast – and have the ultimate triathlon body.”

How Does It Work?
The Tri-Ripped programme is based around training for a triathlon without getting the “skinny-fat” look stating that “You can swim, bike and run fast – and still have an amazing body” providing are 5 steps to get you there:

1. LIFT RIGHT: a style of lifting that is neglected among endurance athletes, but a long-kept tradition of the bodybuilding industry: “hypertrophy” style training. With hypertrophy training, you can add and define lean muscle very quickly choosing full body, functional exercises while scattering in just enough explosive and heavy weightlifting to keep your muscles extremely functional and fast.

2. EAT RIGHT: if you’re trying to be fast at triathlon and also have an amazing body, you should eat a diet comprised of a high amount of healthy fats, add in moderate helpings of natural protein to keep amino acids elevated for your muscles and brain, and top it off with strategically timed carbohydrate doses when they really matter, such as before or after your exercise sessions.

3. TRAIN RIGHT: Long, slow aerobic training completely nullify any attempts to add lean muscle or get a nice, defined body, but it also depletes hormones, causes overtraining syndrome, and takes away precious time from family, career and other hobbies. Instead, for the triathlete who wants to avoid the skinny-fat look and get an amazing, muscular body, the training plan should incorporate strategically targeted high-intensity bursts of energy, a moderate amount of slightly longer “tempo” work, and finally, a low amount of long aerobic training strategically saving long rides, runs or swims for times when they are completely necessary and crucial to the program.

4. SUPPLEMENT RIGHT: Extra help comes in the form of completely legal sports nutrition supplementation like digestive enzymes, fish oil, vitamin D, greens supplements, magnesium and Chinese adaptogenic herbs. If you are pushing your body beyond it’s natural tendencies, then even in a situation where your diet is perfect, supplementation is a must if you want to be fast and also have an amazing body.

5. LIVE RIGHT: These are just a few of the little lifestyle tweaks that you can make, but they’re incredibly important if you want to add muscle and athleticism while getting the body of your dreams and still being fast for triathlon.
Tri-Ripped is an eight month programme which aligns very well with the timescales that I had to train for the IMUK 2014. However, as mentioned in my previous post this timescale is very flexible and when you get into the plan you can see that this is as Tri-Ripped is as much a lifestyle change as much as anything else.

What I Liked About Tri-Ripped
I bet you’re dying to hear how this plan worked from me, considering this is a Tri-Ripped review after all.

Well, I’m dying to tell you, so listen up!

First of all, I loved the results I got from using Tri-Ripped. In 7 months training, I lost a total of 21lbs which included putting muscle on whilst beating my Ironman PB on a course which the Pro’s described as 30 minutes slower than the previous year.
I really appreciated the flexibility of the plan as I was constantly tweaking and changing my weekly plans due to my working life demands but found that I could fit the required training within the week.

Additionally, I also like that the plan is fully compatible with Training Peaks in which I set up emails to be sent at 00:01 every morning so I knew what training I had to be during the day upon arising.
What I Didn’t Like About Tri-Ripped

There is really only one thing I didn’t like so much about this product; two-a-day training.

This is a personal preference for me as I really struggle to fit this into my busy 45+ hour working week. I did find a fix around this by combining the two sessions into one where possible. For example, Tri-Ripped gym session following by the Watt Bike or a Run from the gym around the local park.

Other than the two-a-day sessions, this plan was great.

So, would I suggest using this training plan for anyone who is aiming to complete or compete in an Ironman triathlon whilst maintain a good physique? Definitely!

Looking for further information? Click here to visit www.tri-ripped.com

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My Journey With Tri-Ripped

Tri-Ripped Box

August 26, 2014 | Posted in Training Plans | By

Looking for the Official Site Instead? Click here to visit www.tri-ripped.com

If you, like me, want to hear those four magical word “YOU ARE AN IRONMAN!” raise your hand.

*raises hand*

Trust me, you are not alone. So many wannabes – myself included – wish they could make their way down the Magic Carpet and complete an Ironman Triathlon whether the goal is to beat a personal best time or to simply finish.

Having grown up with a ‘contact’ sport background; Rugby, Football, Wrestling… I am not blessed with the body suited for an endurance athlete.

As a teen and young adult I moved into Professional Rugby in which I spend a lot of time in the gym ‘bulking’ up. After retiring from the sport I continued to ‘bulk’ up but not in the good way!

Upon training and completing my first two Ironman Triathlons but continuing to be out of shape, I figured it was time to do something about it.

Usually when I make a decision I dive head first without any forethought. Since this was my body, I knew I had to unearth a little patience and really look into my options.

I considered various training plans and coaching options but besides being out of my price range and from the sounds of it, incredibly time consuming, I wanted to try a more flexible route.

There are literally hundreds of training plans out there that claim to be flexible in your pursuit of Ironman glory. Some of them are a little unorthodox, like using indoor rowing. I watched a YouTube video on one guy from the States who used a certain very basic plan that I could have written myself which he was charge over $400’s (£240) for.

In a turn of events I came across a guy called Ben Greenfield as I was looking for Health and Fitness type Podcasts to listen to and decided to check out his site. Ben has a number of products associated with Health and Fitness (a load of product actually) and a range associated with triathlon and specifically Ironman Triathlon training.

I was quickly drawn to the Tri-Ripped training plan as it specifically mentioned that it was designed with Rugby players in mind. Now, at this point, there was no way to prove that this actually plan worked, but the Before and After shots looked pretty convincing.

From what I read, it took nine months to get those results, I only had seven months before my Ironman Triathlon. One thing that is great about Ben Greenfield is his accessibility. His website is covered in FAQ’s and forums which cover most topics. If you do have any specific needs, like myself, you can fire Ben and email and expect a detailed response.

*My specific Solution was to reduce the 9 months by 8 weeks by jumping straight to the second months of phases 2-4. This will make sense if you decide to purchase and follow the plan.*

Another draw from the Tri-Ripped training plan was that as a bonus not only was your training spelled out in the detailed yet flexible fashion, your nutrition and supplementation plan is also covered taking a lot of the guess work out that I had been doing over previous couple of years.

Check back as I share my personal experience in the pursuit of Ironman glory and my own Tri-Ripped review with you.

Want to find out more? Click here to get all the details from www.tri-ripped.com

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Blogs

20140402-211033.jpg

April 2, 2014 | Posted in General, Training Plans | By

If you have read previous posts you will know that I am using the site as a memory jogger and dumping ground for articles, pics, advice etc and my own feedback as I progress to IMUK p2014. This post is exactly that…

You must read this here about on the Ironman UK 2014 new bike course.

Also here about incorporating your build into your training.

And finally here for some great ironman training progress and tips

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Tri-Ripped Ironman UK Training Programme Week 10

Tri-Ripped

March 19, 2014 | Posted in Training Plans | By

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 10th week of following the Ben Greenfield Tri-Ripped programme whilst following the Paleo / Slow Carb diet for Ironman UK Training.

Monday
Weight: 15st 0lb / 210lb / 95kg
Hours Sleep: 6:41
Planned Training: Swim 1 (Indoor Row), Bike 1 (Mile Repeats)
Actual Training: MTB to and from Work; 15.61miles total in 1hr08mins.
TOTAL TIME: Bike 1:08
Nutrition:
Today was good day following the principles of the Slow-Carb Diet                         having an  Optimum Nutrition Gold Standard before bed.

Tuesday
Hours Sleep: 9:08
Planned Training: Run 1: “Half Mile Repeats”, Tri-Ripped 1: “Tabata”
Actual Training:
1- 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

2- 1 hour of Pilates

TOTAL TIME: X-Train 1:45
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Wednesday
Hours Sleep: 6:55
Planned Training: Swim 2 (Indoor Row), Bike 2 (Hill Skills)
Actual Training:
Bike (Hill Skills) on the Watt Bike
TOTAL TIME: Bike 1:00
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Thursday
Hours Sleep: 7:26
Planned Training: Run 2: “Barefoot”, Tri-Ripped 2: “Fighting Cables 3”
Actual Training:
Run (Barefoot) had to pull up after 5 intervals with a pulled calf
TOTAL TIME: Run 0:21
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Friday
Hours Sleep: 8:05
Planned Training: Swim 3: “Endurance”
Actual Training:
Tri-Ripped Fighting Cables 3:
4 circuits of the following:
12 Cable Straight Arm Pulldowns
12 Cable Chest Press
12 Cable Torso Twists per side
12 Cable Waterski Row
500m max effort Row
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Saturday
Hours Sleep: 8:01
Planned Training: Run Workout 3: “Endurance”, Bike Workout 3: “Endurance”
Actual Training:
1000m endurance swim
TOTAL TIME: Swim: 00:18
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Sunday
Hours Sleep: 7:46
Planned Training: Tri-Ripped 3: “Burn It 2”
Actual Training:
Burn It 2
3 x 10 reps of the following:
Goblet Squat
Barbell Cleans
Dumbbell Fly
Seated Cable Row
Per side Dumbbell alternating Shoulder Press
Wide Grip Pull-Up
Cable Bicep Curls
Lying Dumbbell Kickbacks

Bike Workout 3: “Endurance”
TOTAL TIME: Bike: 1:15, X-Train 1:00
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
Total Training for the Week is:
Swim: 0.62 miles, 0:18
Bike: 30.59 miles, 3:24
Run: 1.87 miles, 0:22
X-Train: 3:15
TOTAL TIME: 7:20

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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Tri-Ripped Ironman UK Training Programme Week 8

Tri-Ripped

March 3, 2014 | Posted in Training Plans | By

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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Tri-Ripped Ironman UK Training Programme Week 6

Tri-Ripped

February 17, 2014 | Posted in Training Plans | By

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 sixth week of my following of the Ben Greenfield Tri-Ripped programme is complete. I have lost weight this last week and I am now under the 15 stone mark (I’m happy with that!). I put this down to adopting the low-carb diet as described in my previous post Paleo / Low Carb diet for Ironman UK Training and genuinely am feeling the benefit. I did not track nutrition again this week as I want to see if I can maintain smart food choices without being ‘aided’ by the myfitnesspal tracker on my iPhone. I will be tracking next week to try and get myself on track.

This week has been a bit of a disaster but in line with my positive attitude towards training the big learn was had on Sunday which has spurred me on got me to thinking differently about my training. Work forced me to miss my training session on Monday and Tuesday [if I’m honest it didn’t force anything; I could have done something!] and I did a minimalistic session on Wednesday as discussed in my recent post Minimum Ironman Training Hours. At this point I decided that I was going to “rest-up” and complete a half-marathon on Sunday. See below for my ‘results’.

Monday
Weight: 14st 10lb / 208lb / 94kg
Hours Sleep: I did not track my sleep as I had no charge for my iPhone
Planned Training: Tri-Ripped Workout : “Stability”
Actual Training:
None
Nutrition:
Today was good day following the principles of the Slow-Carb Diet                         .

Comments:
As mentioned above work got in the way of my training for the day. One positive was my low-carb food choices which I aim to continue up to IMUK 2014.

Tuesday
Hours Sleep: 7:30
Planned Training: Swim Workout: “Balance Two”, Bike Workout: “Muscular Endurance”
Actual Training:
None
Nutrition:
Today was good day following the principles of the Slow-Carb Diet .

Comments:
As mentioned above work got in the way of my training for the day. One positive was my low-carb food choices which I aim to continue up to IMUK 2014.

Wednesday
Hours Sleep: 7:48
Planned Training: Run – A-B-C’s
Actual Training: “When All Hell Breaks Loose” Workout Plan
10 mins : 30mins : 10 mins. As described within Minimum Ironman Training Hours substituting the cables for the press-ups. I have since order a set of the Power Stroke Bungee Cords from Amazon.
Nutrition:
Today was good day following the principles of the Slow-Carb Diet .

Comments:
My time in bed is getting a lot more consistent now and I am actually getting used to going to bed early and don’t really feel like I am forcing myself any more. Today was not ideal but at least I completed an hours’ worth of training today which has given me some satisfaction.

Thursday
Hours Sleep: 6:42
Planned Training: Bike workout: “Hill Strength”, Swim Workout: “Force Play”
Actual Training:
None
Nutrition:
Today was good day following the principles of the Slow-Carb Diet .

Comments:
Nothing of note to mention here. Sleep was down for the night due to working late and having to wake up early. Today I have decided to rest for the next couple of days to simulate a taper before completing a half-marathon on the Sunday.

Friday
Hours Sleep: 7:42
Planned Training: Day Off
Actual Training:
Day Off
Nutrition:
Today was a bad day all around on the food from (I am however allowed one cheat day as part of the Slow-Carb Diet so as long as this is my only ‘bad day’ I will should be fine.

Comments:
Today was Valentines Day and was accompanied with an amazing meal at the James Martin Restaurant in Manchester’s 235 Casino. Preceeded and followed by a few beers and wine and a game or two of roulette (I actually was up for a change!).

Saturday
Hours Sleep: 6:12
Planned Training: Run Workout: “Lydiard Hills”, Tri-Ripped Workout: “Fighting Cables 2”
Actual Training:
None
Nutrition:
Made up for a bad day on Friday by sticking to the Slow-Carb Diet but did have noodles with my salmon which is strictly speaking a big of a cheat.

Comments:
Final rest day in my taper completed with pretty good food choices considering that it was a Saturday. I have the route sorted from my half-marathon for tomorrow and a couple of my friends with be doing it with me also so the time I took to set up my play list was wasted but will be there to be used another day.

NB- I did look at entering a half-marathon but I couldn’t find one really close by and decided that I could have the 13.2 miles completed and be home by the time I would have drived to an event, registered, waiting for the start and finally set off. I will however, be signing up for a couple more events during the year as the ‘tapering’ (especially food wise) has focused my mind.

Sunday
Hours Sleep: 7:42
Planned Training: Tri-Ripped Machine Muscle
Actual Training: ‘Half Marathon’
I completed a half marathon Sunday
(the Garmin, Google Maps, Strava and Runkeeper all have slightly different mileage but it is close enough for me)
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having a recovery drink after the half marathon run and Optimum Nutrition Gold Standard before bed.

Comments:

13 miler

13 mile run

I really, really struggled on the half marathon. My PB for a half marathon previously is about 1:57 and I aimed to complete this session in about the same time to aimed to run around the 9 min/mile marker. As can be seen from my time-splits I barely got into my stride and crashed severely towards the end of the run and had to force myself to not stop and keep going for the last 5 miles or so.

What can I take from all of this experience?:

Negatives:
–      My legs felt heavy most of the day but especially so at the end of the run. This can be seen with my pace really slowing down and my heart rate dropping. I really struggled to get my heart rate back up.
–      Even when ‘fresh’ and just starting out I struggled to maintain even a 9 min/mile pace which is not particularly fast at all.

Positives:
–      Even though it doesn’t appear so I actually felt the benefits of the hill running and the speed drills that I have been doing over the last 5 weeks especially in my running style and when I need to run uphill. I genuinely don’t think that this is mental and feel that the reason that my legs felt so tired were as a result of this improved technique and style.
–      My lungs felt fine all the way round and this can be shown with my heart rate and the fact that I couldn’t get my body to work hard enough to raise it.
–      Physically I was absolutely shot. My feet felt swollen and sore and my legs were burning, shaking and I couldn’t pick them up or bend at the knee. However, mentally I wouldn’t give in. It took me all of my effort to keep going and drag myself around the last 3 miles especially. This gives me confidence that I still have what it takes to complete the IMUK 2014.
–      My legs felt that they have had a real workout. A lot more so than the gym sessions and short intensity drills or hills sessions. My legs definitely need to get the miles in them.

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 5 weeks in totality in which the focus has been on gym work and hills / power training which I am definitely feeling the benefit of. This last week which was week 6 (Phase 1, Month 2, Week 2) but due disruption to my training earlier on in the week due to work commitments I decided to utilized the enforced ‘taper’ and complete a half marathon (forsaking my run hills and bike power sessions). However, what I have found has surprised me in that I feel the short duration benefits of the training so far (running style and ascending hills) but my longer duration muscular fitness (‘bonking’) has massively suffered as a result.

I could panic and go back to the drawing board and review what I will be doing during the coming months up to the 20th July when I line up (or float up) at the start of the IMUK 2014 but I have a plan and I am going to stick with it. I will continue to complete the last 2 weeks of Month 2 of Phase 1 training before going into Phase 2 which incorporates a weekly endurance Run and Bike. As mentioned previously I like the structure of the Tri-Ripped Training programme and although I have had a ‘nervy’ experience I will stay on track in my pursuit of a PB at the Ironman UK 2014.

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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Minimum Ironman Training Hours

FAQ featured

February 11, 2014 | Posted in Equipment, General, Training Plans | By

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

Work is really getting in the way of my training this week and I have been reminded of a post that a read a couple of years back from a guy call Coady. I cannot find the site anymore but have a word version on my PC. Anyway here is the post below which I think is a very useful method of maintaining the ‘minimum‘ training volume that we need to do. If you read some books and websites you hear quite frequently that you need to be hitting the 12+ hours per week as a minimum ironman training hours. However, I know first hand that I have completed previous Ironman events on around 8 hours per week training. You can read more about my previous training in my Ironman UK FAQ.

I will be completing the below session tonight. I do not have swim cords so will have to innovate probably using some press-ups and dips. I will be ordering the Powerstroke Bungee Cord from amazon as shown below and will be incorporating this exercise into my training.

“When All Hell Breaks Loose” Workout Plan

It’s all well and good to have a training program that tells you to do a 3 hour ride on Wednesday, to drive 20 minutes to the pool on Thursday, swim for an hour and drive 20 minutes home (and shower and dress), UNTIL all hell breaks loose! Your boss wants you to arrive at work early and leave late to finish a project, your spouse’s car is broken down and you have to drop him or her off to the mechanic and pick her up and you need to take on the chauffeur duties for the children, and your in laws are visiting and you need to mow the lawn, take care of the yard, and clean the house in order to avoid making your mother in law cry because her child is living in filth (i.e. a house that has some dust and a yard with 3 weeds).

What do you do when all hell breaks loose?  Some would suggest “trying your best” to stick to your schedule.  I suggest throwing your schedule out and becoming determined to do the following:

Put your bike on your bike trainer and leave it there until life settles down.  Leave your bike shoes on there as well.

Commit to doing a minimum workout schedule NO MATTER WHAT.

Do the “When Hell Breaks Loose Workout” at least 3 times during the week. If you can find the time, also aim for one good swim at the pool and one brisk 1 hour run.

The “When HELL Breaks Loose Workout”

1.  SWIM. Do swim cords exercises.  (5-10 minutes) Instead of doing the swim cords exercises as a warm up before swimming, you’ll be doing them as your swim workout.  Do 2 sets of “full pulls” (simulating a full swim stroke) until failure (you can’t do any more reps).  If you are really pressed for time just do 1 set.

2. BIKE. Then jump on your bike, which is already on the trainer.  Ride easy for a few minutes- only as long as it takes to warm up.  Then for an hour (or 45 minutes, or 30 minutes if you are really time crunched), do either an intervals or a brisk aerobic maintenance ride.

Maintenance Ride. Steady intensity, nonstop.  Mix 3-4 * 5 minute tempo reps  and a handful of 1 minute threshold reps.  No easy recovery after your reps- immediately resume your steady riding.

Bike Intervals. Early to middle base focus on tempo intervals with a smattering of threshold.  In the late base focus on threshold reps while maintaining tempo.  During the specific prep focus on tempo work while maintaining your threshold power.   (To maintain you only need to do some short reps.)

3. RUN. Quickly strap on your running shoes and go out for a 15-30 minute brisk run, start at steady and gradually raise your intensity to tempo.  If you can stretch one of these runs to an hour or so, you might be able to skip the hour run workout that you will try to do during the week.

Note that this workout can be as short as 5 minutes of swim cords exercises, 30 minutes of biking, and 15 minutes of running (50 minute). Commit to doing this at least 3 times per week, no matter how stressed out, helpless, or exhausted you might feel.   Also note that this program can be done when you travel.  Just bring your own stretch cords and find a gym with a bike and a treadmill.

We all need to draw a line in the sand– a minimum of training that we MUST do, no matter what happens in life (not counting injury or illness, of course).  And I suggest that this program should be that line.  If you’ve been training well and consistently, you can stay on this program for a week or two without losing fitness and you should be able to jump right back into your training plan as soon as your in-laws leave town.  And you can feel confident that even if all hell breaks loose, you will still have heavenly race results.

Thanks for reading

Andrew

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

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Tri-Ripped Ironman UK Training Programme Week 5

Tri-Ripped

February 10, 2014 | Posted in General, Injury Prevention, Swimming, Training Plans | By

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 fifth week of my following of the Ben Greenfield Tri-Ripped programme is complete. I had actually gained weight during the previous week which I’m hoping is due to a little muscle gain on my legs due to the intensity I am training at. I am continuing to adopt the low-carb diet as described in my previous post Paleo / Low Carb diet for Ironman UK Training and genuinely am feeling the benefit. I will not be tracking nutrition this week as I want to see if I can maintain smart food choices without being ‘aided’ by the myfitnesspal tracker on my iPhone.

I maintained the one session per day rule for 6 days out of 7 (I had to travel from my hills session to the gym and stopped at home for some lunch in-between sessions) whilst maintain a ‘recovery strategy’ as described in my article by a guy called Sami Inkinen (I will update this post this week!) Again, I feel that I am continuing to progress and as strange as it sounds I feel fitter now than I was at the start of the Ironman UK last year. However, my knee started to feel uncomfortable during hill running and has been swollen ever since (I will need to keep and my on this and will choose recovery wherever required).

Monday
Weight: 15st 3lb / 213lb / 97kg
Hours Sleep: 7:54
Planned Training: Tri-Ripped Workout : “Stability”
Actual Training:
– Tri-Ripped “Stability” – 4 circuits of 10 reps of Stability Ball Pushups, Stability Ball Squats,  Stability Ball Dumbbell Rows, Stability Ball Single Leg Squats, Stability Ball Knee-Ups, Stability Ball Leg Curls each with 100 Jumping Jacks.
– Run – 5.09 miles, Z3 HR, 9:14 min/miles.
Nutrition:
I have not tracked my nutrition for the week as I want to see if I can make smart food choices throughout the week and will gauge my weight at the beginning of next week.

Today was good day following the principles of the Low-Carb Diet.

Comments:
A good night’s sleep started the week off in the right fashion. I also managed to complete my first Stability Tri-Ripped session which I found a lot my difficult than I expected. The Stability Ball (or Swiss as I know it) really puts the focus on balance and puts the onus on your core. Flexibility also comes into play here and I find that I cannot get all of way down on the squat exercises which I think is due to tight hip flexors? If anyone has a comment or advise here it would be much appreciated. Run was a bit of catch-up from the weekend and I felt good the whole route. I’m happy with the average pace which is not going to get me to Kona but is steady away for me.

Anyway a good start to the week regards rest, training and perceived nutritional choices. One purchase I have made over the weekend and will be implementing is the habit of Drinking Casein Proteing Powder before bed, this aide’s fat loss and promotes muscle growth (or muscle recovery in my case). I have opted for the Optimum Nutrition Gold Standard variety.

Tuesday
Hours Sleep: 8:16
Planned Training: Swim Workout: “Balance Two”, Bike Workout: “Muscular Endurance”
Actual Training:
– Indoor Rowing
2532m in 10 minutes.
Bike Workout: “Muscular Endurance”
Long muscular endurance intervals. Warm-up 10 minutes (with rower above), then perform 4 x 20 minute Zone 3 efforts, with short 4 minute Zone 2 recoveries between each.
Nutrition:
Today was good day following the principles of the Low-Carb Diet .

Comments:
Good nights sleep again and I can definitely feel the benefit. All being told it has been another good day of training incorporating my two session into one using the rower session as a warm up and utilizing the Wattbike to undertake the Muscular Endurance sets. The weeks training going well so far.

Wednesday
Hours Sleep: 7:57
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.
Nutrition:
Today was good day following the principles of the Low-Carb Diet .

Comments:
Sleep time is good again, hopefully I can keep this up! For consecutive weeks now I continue to feel quicker when running. This was also shown in the previous days run as I usually average around the 10 min/mile mark for Z3.

Thursday
Hours Sleep: 8:06
Planned Training: Bike workout: “Hill Strength”, Swim Workout: “Force Play”
Actual Training:
– Bike Workout 2: “Hill Strength”
Warm-up well, then climb 8 x 4 minute hills at a steady but slow pace, with a slow cadence of 55-70, focusing on strength and force application. This is like a strength training workout, not a sprint. Full, easy recovery spin “downhill” after each hill repeat, done on the WattBike.
– Swimming Coach Drill Sessions
1 hour coached sessions with warm up, drills (leg kick, swordfish, paddles) and 300m repeats with 20 secs rest completed totaling 2,350m in total
Nutrition:
Today was good day following the principles of the Low-Carb Diet .

Comments:
Sleep was were it should be again by going to bed earlier than usual. As last week I didn’t complete my training to programme I undertook the training that I had planned to undertake and I am still trying to work out an alternative to TrainingPeaks without having to pay out the extortionate (in my opinion) price of the TP premium package.

I have been asked what equipment I use at the Swimming Drills sessions. I use Kick Board, Pull Buoy, Fins, Ankle Strap and Hand Paddles that call all the found here.

Friday
Hours Sleep: 7:16
Planned Training: Day Off
Actual Training:
Day Off
Nutrition:
Today was a day of two halves. I had a good “day” following the principles of the Low-Carb Diet but during the night a went out for a couple of pints to watch the Rugby League (Huddersfield beating Wigan L) and ate a subway (footlong Steak and Cheese with all the trimmings before getting a taxi home.

Comments:
First day of the week that I have not been at or around the 8 hour mark. However, I am still quite pleased with this as I made myself go home early from a night out and made myself get up early to go hill running in the morning. All in all I think that this is a decent compromise.

Saturday
Hours Sleep: 7:10
Planned Training: Run Workout: “Lydiard Hills”, Tri-Ripped Workout: “Fighting Cables 2”
Actual Training:
– Run Workout: “Hills”
Running up a local hill in wigan (Plantation Gates if you know the area). 2 x bottom to top (circa 1min each), 4 x part way up (circa 25secs each), 6 x sprints (circa 10 secs each). I have done these now for the last 4 or 5 weeks and have improved every week. The only downside to this week is that my left knee gave out on the sprints and immediately swollen up afterwards.
– Tri-Ripped Workout : “Fighting Cables 2”
Completed the following exercises circuits 4 times through for 12 reps; Cable Lat Pulldowns, Cable Flies, Med Ball Woodchopper per side, Cable Single Arm Row per side and 500m max effort Row

Nutrition:
Again during the “day” my diet was really good. I did however to go another 30th Birthday Party in the evening (driving and not drinking again I might add!) which involved a ‘carbathon’ of a buffet with pies, pasties, sandwiches, sausage rolls, pasta etc in abundance. Again, I am pretty please that I didn’t drink so will call it a win.

Comments:
I have done the hills now for the last 4 or 5 weeks and have improved every week. The only downside to this week is that my left knee gave out on the sprints and immediately swollen up afterwards. I was still able to complete my Tri-Ripped session but decided that I would take Sunday, and maybe Monday off to let my knee settle down as even the usually effective Voltarol Gel didn’t seem to get the swelling down.

Sunday
Hours Sleep: 7:30
Planned Training: Tri-Ripped Machine Muscle
Actual Training: Day Off
Nutrition:
Today was my official “Cheat Day” as prescribed in the Low-Carb Diet and I ate and drank whatever I wanted during the day.

Comments:
Not really too much to say again on Sunday. As the weeks progress I expect this day to be one of the busiest but I really like the structure of the Tri-Ripped Training Programme as I am feeling feel of energy and actually faster and feel that I am on track for a PB at the Ironman UK 2014.

Summary
All told I am happy with another good week of training, again volume is lower than you would expect when training for an Ironman; I trained for a total of 6 hours again this with the continued increased intensity.

Summarising the week, I have followed the training from the above Ben Greenfield training plan (only missing the Sunday session) whilst maintaining the ‘one-session’ per day rule by combining the Tri-Ripped weight sessions with running and biking where possible. [One thing of note that I have just picked up on is that that TrainingPeak plan as dropped one of the Bike sessions that is actually within the Training Manual; I will need to keep an eye on this and forces this issue that I need to sort an alternative method of planning my sessions].

As ever, 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.

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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Ironman UK Tri-Ripped Training Programme Week 3

Tri-Ripped

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

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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Tri-Ripped Ironman UK Training Programme Week 2

Tri-Ripped

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

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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