Ironman Cozumel is 3 weeks from today, we leave for Mexico 2 weeks from Tuesday, and TriBikeTransport takes my bike 1 week from today! That sh*t CRAY! The good news is that I feel way more prepared than last time and therefore less nervous. I’m also trying to eat a TON so I don’t lose weight before race day again.
I had an interesting (sh*tty) week in Vegas for work at the SEMA show, but was able to come back home and get in a solid training weekend, despite my setbacks earlier in the week (sick w/ a cold and a bum foot.) Here’s my recap.
Monday 10/29: Flew to Vegas. Realized I was super sick with a cold and spent the afternoon in bed. This is normally my rest day anyway.
Tuesday 10/30: Took an extra rest day and loaded up on Zicam and emergen-c. Was already starting to feel better! Worked the show from 9-1…then realized I had resurfaced my foot injury from August. Noooo!
Wednesday 10/31: Had a spooky swim in the hotel’s rooftop pool that is most definitely NOT a lap pool and swam back and forth for about 40 minutes. It felt good to be moving again.
That night, I dressed up as an angel for Halloween.
What? We got bottle service so I could stay off my foot, AND I’m wearing flats – in Vegas!
Thursday 11/1: I had this day off from the convention, so Coach Trevor gave me extra work to do. The morning was 1:40 on the hotel spin bike, and the afternoon was a 3,500m swim. I brought my bike pedals and shoes so I could manipulate the hotel’s spin bike, but I didn’t have the proper pedal wrench to get their pedals off, so I was stuck using standard equipment. At least I found a 25m lap pool to swim in, even though it was in the ghetto. I normally swim in a pool that is 25y, so it took me a little longer to complete my sets in the 25m pool.
– Bike: 20 mins HR zone 2-3 at 95+ RPM, 20 min zone high 3-4 at 70rmp or less. Recover 2-3 mins and repeat, only with HR zone 2-3 at 70rmp and zone 3-4 at 95+.
– Swim: 25 x 100 (at various paces), then 1 x 1,000 comfortably fast
Friday 11/2: I was supposed to work out in the morning and try running on my foot, but I literally got out of bed, got dressed, realized I was exhausted, and got undressed and back into bed for another 90 minutes. 4 nights in Las Vegas will do this to you. I had to stand on my feet for the convention from 9-4 and then head straight to the airport, so I justified skipping this one.
Saturday 11/3: Back in San Diego for my brick workout!
– Open water swim: 75 minutes
– T1 practice
– Bike 3 hours: warm-up 90 mins, 4×5 miles at 88% effort, cool down
– T2 practice
– Run 5 minutes
OUCH! At least I won’t have to wear a wetsuit in Cozumel. Apparently I can’t put on the Glide correctly.
After my workout, I had my first ART session to address my hurt foot. It was a little over a 60 minute session, and this guy seriously knew how to make me hurt! It was worth it, though…
Sunday 11/4: …My foot felt so much better today! My calves and right foot were sore from my session, but I was ready for my 2 hour run. (Think of ART as an extremely painful deep tissue massage, targeted towards everywhere you HURT.) Nicole and I ran together, and Mike and Jeremy ran together, for a united Team WODS training session!
I decided to put both of my feet in a 20 minute ice bath post-run, even though my right foot is the injured one. I am a big believer in ice baths for recovery. I also iced my calves today. (It wasn’t convenient to take a full on ice bath.)
Tomorrow I don’t get my typical rest day since I took an unintentional rest day on Friday, so I better get to bed now. Spin in the morning, and a run at night!
How do you workout on the road?