Day #16, Week #3: Intermittent Fasting

I HAVE had a body fat target in my head since I started this journey last August. Back then I was the wrong side of 20%. Currently I am around 12.5% and my target is 9%. I hope to achieve my goal by race day on October 4th.

Even with all the triathlon training I perform, that last bit of stubborn belly fat is the hardest to loose. To bump it up I incorporate intermittent fasting for quicker results. Fat loss guru Shaun Hadsell explains 3 options, I use the 24-hour fast on some recovery days >>>

Day #15, Week #3: Base Training revised plan

TWO WEEKS into base training and a re-think is needed on recovery. I need to introduce more recovery time in order to help my muscles recover after training. Currently I don't feel my body is allowing me to train hard enough on the speed work, so I'm rescheduling a 9 day cycle routine: train two days, recover one day. The cycle will include endurance, speed and progression training sessions on alternate days, plus a strength training session.

Day 1: am run (endurance) / pm swim (mechanics)

Day 2: am bike (speed) / pm strength training

Day 3: recover

Day 4: am run (speed) / pm swim (endurance)

Day 5: am bike (progression) / pm strength training

Day 6; recover

Day 7: am run (progression)/ pm swim (open water skills)

Day 8: am bike (endurance) / pm strength training

Day 9: recover
repeat

Day #14, Week #2: 100k ride

El Mirador de la Palmera at Daya Vieja

GOOD OPEN water swim session this morning. I used the pull buoy and paddles with the aim of taking the legs out of the workout, partly to avoid the recent muscle twinge in my right hip. I noticed how my breathing was much improved and my heart rate was lower. This makes me think that I am kicking my legs too hard during my normal stroke, which would explain why I needed to stop every 50 metres to catch my breath during my previous swim session in the pool.

After breakfast., out on the bike for a 100k endurance ride, my longest to date. Took in some sites at Playa Lisa in Santa Pola and the spiraling lookout tower in Daya Vieja.

Day #13, Week #2: Forced rest day

A LITTLE twinge this morning in my right hip and calf muscle from the last pool session. I was hoping yesterdays run might shake it off but it is still nagging. I have swapped rest days around to aid recovery.

Day #12, Week #2: Progression Run

Starting run from the beach gym at Playa Naufragos
... and good place to warm up

PROGRESSION RUN this morning, start slow, finish fast, distance 6 km. View run on Nike+ 

Day #11, Week #2: Bike + Swim Day

THIS MORNING bike intervals along the Torrevieja tri route using the Strava segment Carrera La Purísima - Ida for the interval. Performed six intervals. New PR @ 2:36.

Evening swim at the CDM Orihuela Costa pool in Playa Flamenca. 16 x 50 metre laps (800m) plus drills with the centre snorkel and pull buoy.

Day #10, Week #2: Run Intervals

RUN INTERVALS this morning, 400 metre hard run x 200 metre recovery x 8 times.