Yesterday I ran 20k in 2 hrs and 15 mins in the dark. When I finished at 9 pm I recognized I missed some of the 16 km runs when my legs started cramping. Also I might have neglected magnesium-tablets as add ons to the daily food. However, I felt very strong muscelwise. My legs weren't tired or felt week. So my consitent training the last 4 weeks might really have caused some endurance-Strength. ;- )
This week at the spinning class on thursday we had a "mountain session". 1 hour constantly driving at 85 rpm with rising resistance like a mountain. The spinning instructor explained this cadence training is very important for the Ironman-Distance, so that an athlete can work "like a machine".
Today I went to Beat to discuss training issues I experienced while pushing the training for the Ironman. Beat is the shopowner of Santa Monica: http://www.santamonica.ch/ and I think also founder of erox: http://www.eroxswiss.com/. Despite that, he is a great guy having huge experience for Ironman-Training. Anyone in the triathlone scene in Zürich/ Switzerland knows him. On top he really has the right equipment in his store. We discussed four points:
1.Freezing while on long biking tours * Beat asked me for my clothing and explained I should change my combination. New layers: 1. net-shirt 2. Frottee/Terry-Fleece 3. New breathing active windstopper jacket for biker.
2. Biking shoes feel uncomfortable while being on the road more than 2 hours maybe they are too small. due to the long distances the feet start swallowing after a while - for short periods then the foot feels numb and squashed. We will examin this in 2 weeks. Beat needs to have a look at my shoes.
3. Running Shoes Maybe I need new ones. we will examine them also in two weeks.
4. Nutrition I wonder why I don^t loose any gram weight - although I train like a dog. Beat suggested to hide the scale and only look in the mirrow to see if everything is okay. He said: muscles weight twice than fat and right now I am replacing a lot of fat with muscles. :-( Good and bad - since I have to carry the muscles arround in the competition.
* Kieselerde During Long swimming sessions I experience sometimes shoulder "adjustment-pains". So I think "Kieselerde" might help. Beat said, maybe I should rest a day or plan for "recovery" training sessions.
* Additionally Beat recommended stuff called "basic balance" from "Sponser". It is a "basic mineral salt" composition. It tastes like dishwater. No joke. It^s medicine- nothing more.
* At the same time Beat said: while training for the Ironman: no milk, but soya and no yoghurt and no cheese! Man, this will be really tough for me.
In the evening I swam 3.3 km - wich is a new swimming distance record for me. 65 turns. Meanwhile I get used to flip turns. :- ) Here an example I found on youtube: It really helps to look at the knees while turning.
Stay strong folks, the next season is approaching fast!!! the free radical
Ironman-training is tough. Today I really feel worn out. The training suggestions of www.2peak.com (my training software) are no easy match. Based on individual heart-rate-limits 2peak calculates automatically the intensity and length of every excercise. It arranges time periods for intensity phases, followed by endurance-and lastly recovery-zones. The length of one period is almost one week up to 10 days. Right now I am in the 3rd intensity-period 3 more "intensities" to go until the marathon here in zurich.
08-02-17 swam 3.3 km in slow 1:53h 07-09-23 marathon-visual. 07-05-23 know the 70.3 route target: 22.5. It took too long to know the course. I would have trained differently. Next time I have to look at the course right away, when it is known. 07-05-08 test-70.3-triathlon 07-04-25 Make all half distances => 90 km biking 07-04-30 Swim:1.9k - 0:41 07-04-25 Improve biking technique by spinning => drive with 35kmh avrg.
