Happy almost-weekend! It’s looking like another gorgeous spring weekend here in Texas, I can’t wait to get on my bike – I’m planning for a long, hilly ride with the road bike Saturday and a flat, shorter city bike with the tri bike on Sunday. I’ve been trying to ride during the week too, and while I didn’t have time to ride outdoors mid-week, I was able to do a good 60min spin workout on the trainer to get some speed training in. I did the intervals at an upper 150’s heart rate and was sweating like crazy:
Interval Trainer Workout
- 10 min w/u
- 6 x 5 min @ high Zone 4 with 3 mins rest between each: 2 min in drops/aero, 2 min climbing (out of saddle), 1 min fast spin @ 100+RPM
- 10 min c/d
Warmer spring weather also means warmer swim practices; the outdoor pool I go to is heated, but it’s not that warm. On the cold days I’m actually hoping for hard workouts with no breaks just to keep my body from shivering! Okay, enough complaining already, I actually am enjoying the practices again despite the temperature. Since it’s still early season, my coach has us focusing on form and drills a whole lot, but also doing a number of timed sets. This helps set a baseline, but also really helps me to understand my pace. I didn’t get it at first, but now when I go to a race, I know what pace I can “hold comfortably” versus what pace I’ll burn out at quickly. Thank goodness for having a coach, I definitely wouldn’t have done this by myself, and I always push myself a little harder in hopes of beating the person in the lane next to me! My times lately:
- 200m timed @ 3:28
- 100m timed @ 1:38 (85% effort)
- 50m timed @ 0:41 <— almost beating the guy next to me but he does such fast flip turns, he got 0:40!
Based on these, my coach gave me a short-term goal to achieve over the next 3 months: 10 x 100’s at 1:40 on a 1:55 interval. For my 2012 triathlons, I was always above 2:00/100m, so I’d love to get this down and I think goals like this help. I know, these times are probably laughable to some, but I went from fighting the water at the beginning of last year to actually enjoying swimming this year. Some days I even feel like this in the pool:
One of my girl crushes, Natalie Coughlin- yeah, I only need to drop my 50m free by almost 20 seconds to match hers Ok – time to get ready for the weekend and enjoy my REST day tomorrow!