Author: Zane Zeeh

Categories
Ironman Lake Placid

Easy CompuTrainer Ride

This morning was another easy CompuTrainer ride. The idea for this week is to make sure that my legs are recovered enough for the Critical Power test coming on saturday. Worked up a little bit of a sweat, but not too much, as my heart rate averaged 129 and maxed out at 139. I kept the cadence right at 90. The one thing I did focus on today was my spinscan numbers. I tried to keep that up in the 70s as much as possible, because most of the time mine is in the low 60s. I average 69 for the ride, a personal best, but I still need lots of work because I have to think about it too much.

Weight: 169

Categories
Ironman Lake Placid

Yup, Treadmill again

Spent another hour on the treadmill this morning. I don’t know if there is anything more boring. Running on the treadmill for an hour feels like running outside for an hour and a half to me. There are four TVs on the wall where I run and the are tuned to all the various news stations. Unfortunately they all repeat the news every 10 minutes so I ended up watching everything 6 times!!!! I definitely have to get out on the road at some point this weekend. The Great Bay Half-marathon is coming up in early April so I have to start getting my long outside runs back in, hopefully we will get some warmer weather and melt some of the snow and ice on the sidewalks by the gym.

Weight: 169

Categories
Ironman Lake Placid

Recovery Ride

This week is all about recovery for the Critical Power test this weekend. Today I did 45 minutes on the CompuTrainer, keeping the cadence up and heart rate down. Pretty much just spinning my legs, hopefully getting some blood flowing through them. Average heart rate was 130, average cadence was 93 and power was 158. My legs have been a little sore the past week, especially my calves, so I’m hoping this mornings ride and the one on Thursday will help them recovery sufficiently for the test on Saturday.

Speaking of sore, the rest of my body is feeling it from the workout in the weight room yesterday morning. I definitely have to keep that up so I don’t get so sore and I don’t lose muscle mass while I bring my weight down.

Weight: 169

Categories
Ironman Lake Placid

Vacation Day

I had the day off from work today and since Mackenzie didn’t have school I didn’t have to rush home to get her on the bus I had some extra time. I went to the Danvers Y this morning, and they open at 5:30 but the pool doesn’t open until 6:00. While I waited for the pool to open I headed down to the weight room and did some lifting. I think I need to head down there more often, I’m going to feel it tomorrow. Once the pool opened I did 3250 yards in about 50 minutes. I was the only one in the pool, I think because most people didn’t realize that St. John’s Prep is no longer using the pool until the fall. After the swim it was down to the treadmill, did I mention it was snowing out this morning? Anyway, did 5 miles on the treadmill and called it a day.

Weight: 165.25

Categories
Ironman Lake Placid

Looking for warm weather

Spent 2 hours and 45 minutes on the CompuTrainer today. That’s just about 48 miles for me on the Lake Placid RCV. The only nice thing about being inside is being able to fuel easier. I can see I’ll have to get a water bottle holder for behind my seat to refill my main hydration system. That or I will have to get a CamelBak. I only had two water bottles today so I will need to have a 3rd next time to keep the fluids up. Also had a couple of Hammer Gels and will need to start eating more as the time on the Trainer heads up over 3 hours. As much as I want to ride outside I think it is still going to be a while as there is still plenty of ice, snow, salt and sand on the roads.

Weight: 165.4

Categories
Ironman Lake Placid

Friday Swim

You never know what kind of day you are going to get on a Friday at the pool. Sometimes it is kinda slow and people drift in and then there are days like today, when people are ready to go. I also got a reminder of just how slow of a swimmer I am today when one of the fastests swimmers in the area jumped into my lane half way through the workout. Now I know what a real swimmer looks like.

600 – warmup
400 – pull
300 – kick
– Main set 4 times –
200 on 3:30
200 – 100×2 on 1:30
200 – 50×4 on 45
2400
– Main set –
Total: 3700 yards 

Weight: 167.5

Categories
Ironman Lake Placid

CompuTrainer Tempo Session

Had another good workout on the CompuTrainer this morning. I was able to hold 227 watts for an hour this morning, about 4 watts more than last thursday and just a little over what the training program called for. I was on the Ironman Kona course in 3D mode on the CompuTrainer, I do the same course each thursday for the tempo ride because it easy to measure improvement that way. Maybe I will choose a different course for the tempo rides over the set of weeks after I take the Critical power test again next thursday.

Weight: 167.6

Categories
Ironman Lake Placid

Another Dreadmill Session

Unfortunately the weather is not cooperating enough to get out in the morning for an early run yet, so it was back on the treadmill. I was on it for an hour today, might be a record for me. The weather is looking good for the rest of the week though, so hopefully there will be plenty of melting and I’ll be able to get out on the weekend.

Weight: 167.5

Categories
Ironman Lake Placid

CompuTrainer Interval Session

This is week 9 of the Performance Improvement Guarantee program and I’m definitely seeing steady gains. These interval sessions are killing me though. I really think that when I did my last test to set the CP30 (Critical Power over 30 minutes) for these past couple of weeks I didn’t have the trainer calibrated right. Today again I wasn’t able to complete the intervals, so it will be interesting to see next week how I do on the test. This week I was supposed to hold 108% of my CP30 score for 10 minutes, I can do it for a bout 5 minutes, at that point I rest for 15 seconds and then go again for another minute until the interval is over. I know my legs are getting stronger because I can see the results in the Tempo ride and the Endurance ride. I’ve also loaded all the data into TrainingPeaks software so I can also see the steady improvement there as well.

On a side note my weight was way up this morning. I know that it will drop back down in the next day or so, but it certainly is interesting to see the effects of eating out. Last night we went to the 99 and I had the Buffalo wings and the Turkey tips, the salt content must be through the roof on that stuff. This is why I weight myself every day, I like to know the effects different foods have on my body weight and eating out seems to have a huge impact.

Weight: 171

Categories
Ironman Lake Placid

Monday Swim Session

Good morning in the pool. It felt a little short, but after the long ride yesterday that was ok. The pace was a little slower than normal because Mr. Speed was not in the other lane today. Although a young college grad did show up and put a hurting on most of us anyway. I can’t remember where they said she swam, but she was pretty fast and tough to keep up with.

500 – warmup
500 – 10×50
500 – 5×100 pull
300 – free
300 – 4×75 – stroke
300 – free
300 – 4×75 – stroke
300 – free
300 – kick
300 – cooldown
200 – under/overs
Total: 3500 yards

Weight: 167.5