Day #9, Week #2: Does lowing body fat effect athlete performance?

The Omron Body Fat Monitor is widely considered one of the best gizmos
available on the market for measuring body fat percentage

MY TRAINING week starts with a 24 hour intermittent fast on Mondays, then the following morning performing a mix of HIIT, an ab workout and steady state cardio while still in fasted state for optimum fat loss.

A study by exercise professor and coach Dr. Todd Miller demonstrates "specific anaerobic performance tests performed (see research paper), increases in external loading as low as 2% of body weight results in significant decreases in performance."  

Mark Perry of BuiltLean.com asks "what happens if you are a triathlete, or competitive runner with 20% body fat and a good 10-20 lb of fat to lose? Well you are essentially carrying the equivalent of a 10-20 lb dumbbell with you at all times, which is going to have a massive impact on your athletic performance." Click here to read the full article.

Followed sprints with an open water swim drilling on mechanics. Performed 4 x 350 metre laps.

Evening tempo ride with Cadence Trainer app @ 90.

The goal is lower my body fat percentage to under 10% by race day on Oct 4th. Currently I am 13%. Less body fat should make me a more lean mean triathlete machine.

Day #8, Week #2: Rest Day

Entering training stats is exhausting

Day #7, Week #1: The Long Ride

Overlooking the Pedrera Reservoir north of Torremendo

MY LONGEST bike ride to date @ 75k via Torrevieja-Vista Bella-Torremendo-Pilar de Horadada-San Miguel de las Salinas-Torrevieja. Beautiful scenery around the Pedrera Reservoir near Torremendo.

That's week #1 training over with no injury issues. I have been steadily increasing the volume on each discipline with no ill effects. Rest now and watch the Tour de France on TV.

Day #6, Week #1: Swim-Run Saturday

Torrevieja Marina, where I perform the majority of my swimming

UP AND down the stretch of water in the photo for 6 laps (about 2100 metres). Open water skills this morning, mostly working on sighting and incorporating it in to my stroke. Included 2 laps just kicking. Used the centre snorkel, paddles and fins.

A change of gear then out for a 6k run.

Day #5, Week #1: Beach Workout with Bailey

My 8 month old chocolate lab, Bailey

A 5 KM tempo run with Cadence Trainer app @ 90 rpm, time 30:05, followed by some leg exercises and an ab workout.

This is the first time I have used the app for running and I can feel the benefit for improving speed and pace. The run felt faster than the actual time, but a fair start. I'm performing tempo runs one a week for the 6 week base phase, along with intervals, sprints and a long run.

Day #4, Week #1: Torre Tri Route Revisted / Evening Swim

The 25 metre pool at the CDM Orihuela Costa Sports Centre

EARLY MORNING tempo bike ride along the route of the recent Torrevieja triathlon working on a steady cadence at 90 rpm. 

In the evening, off to the pool on the bike in Playa Flamenca for a 750 metre swim plus some drills.

Day #3, Week #1: Intervals along the Torrevieja Greenway

The Torrevieja Greenway is ideal for a flat running route

INTERVAL RUNNING, aka Fartlek or Speed Play, along the Torrevieja Greenway this morning. Legs are sore from yesterdays run sprints and bike intervals but must push on and work through it for the gains. I will be performing a lot of this type of training over the next 6 weeks (base phase) to help improve speed in my running pace.

I performed 400 metre runs, with 200 metre recoveries, a Mark Allen best workout tip.