Day #13, Week #2: BRICK Day

ON THE stationary bike this morning for 16 km in 28:10 (HR ave 131 bpm), then straight into a run for 2.6 km in 17:40 (HR ave 148 bpm). BRICK training is progressing nicely.

My latest supplements order arrived yesterday evening from MyProtein. For this mornings session I tried out the Tri Carb carbohydrate energy drink with no ill effects. Got the summer fruit flavour which is nice enough, quite sweet, but OK. I plan to use Tri Carb for the longer workout sessions of 45 minutes plus.

Strength training for arms plus some ab work later today.

Tomorrows workouts: swim, strength training/legs

Day #12, Week #2: Extra Swim Day

TODAY A TRIP to Torrevieja Sports City for some extra triathlon swimming training using their indoor Olympic 50 metre pool. The wife came along for a swim too, which was encouraging for us both. Training in an indoor pool helps me to swim in a straight line guided by the lane markings, rather than worry about sighting in open water, allowing me to concentrate more on technique.

I started the session practicing the Catch-Up drill for 10 lengths using a centre snorkel, then completed the session by swimming 5 lengths (250 metres) unaided, though mostly using breast stroke.

I feel my endurance in the water will be fine providing I stick with the programme. Breathing correctly while performing front crawl is what I currently struggle with the most.

I performed a strength training workout for shoulders following the swimming session immediately after I arrived home, which gets all my workouts up to date.

Tomorrows workouts: BRICK (bike-run), strength training/arms

Day #11, Week #2: Run Day

THIS MORNING I ran 5 km at an easy pace in 34:30 (view details on Nike+), maintaining my heart rate in the aerobic zone (HR ave 136 bpm). Followed the run with a chest workout.

Tomorrows workouts: extra swim, strength training/shoulders

Day #10, Week #2: Bike Day

COMPLETED THE scheduled 13 KM on the stationary bike this morning in 23:03, plus a 10 minute spinning warm up and cool down. My legs felt a little wobbly late afternoon, though nothing to be overly concerned about.

Finished work early afternoon, then had a wasted trip to Alicante to buy a pair of Orca training fins. Got home late, so I decided to carry over my strength training chest workout to tomorrow morning after my run.

Tomorrows workouts: bike, strength training/chest and shoulders

Day #9, Week #2: Swim Day

SWIM DAY Tuesday early morning, the weather is overcast, water temperature is 15°C / 59°F, and the beach is deserted. Ventured out into the sea with my new Speedo centre snorkel and got to work with the Superman Glide drill. Performed the 250 metres scheduled swim, albeit with the centre snorkel, then drilled some more. Swimming in a straight line has proved difficult in the sea, I will have to practice sighting.

The centre snorkel is a big help, it allows me to concentrate on my technique without having to worry about breathing. Shoulda got a nose clip too.

Back strength training workout this evening and some ab work..

Tomorrow's workouts: bike, strength training/chest

Day #8, Week #2: Rest Day

EASTER MONDAY and no sporting activity to report today, just 3 sets of press ups this morning... and feeling yesterday's deadlifts!

I posted the news about my first sprint triathlon on Facebook and created an event, plus updated my profile pictures with some recent photos. I'm not going to continually bombard my friends with postings, just committing to my goal. I'll let friends decide whether or not to follow my progress if they wish.

Here is a timely article posted today on Facebook via USA Triathlon, 13 Tips for Sprint Triathlon Rookies.

Tomorrows workouts: swim, strength training/back

Training Aid: Speedo Centre Snorkel

FOLLOWING ON from yesterdays post with swim drill videos, today I decided to purchase a Speedo Centre Snorkel. This popular swimming training aid should prove invaluable to help improve my balance, technique and endurance in the water. Price 29.95 euros from Decathalon Sports Store, La Zenia Boulevard.