So thus far this winter training has been going really well. I have been training between 18 and 22 hours a week but have utilized a much different training philosophy from previous seasons. In the past I have done a lot of long easy training and short fast work which has given me decent speed on a short distance but not enough base strenght to maintain this speed.
However, what I have been doing thus far this year is using a mix of longer intervals with half iron race pace work thrown in and shorter Olympic distance intervals. This longer work is building aerobic strenght, while incorporating the half iron race pace intervals is teaching my body to create power while fatigued. For example my Saturday bike ride this week was 3 hours Z2 with 2 by 30 min Z3 intervals at 1 and 2 hour marks and my run Sunday was 1:40 with 5km at the end at half iron run pace. Furthermore, it is allowing me to gain the physical and mental strenght to close out the ends of my races. This is an area I have struggled in the past. For example at the Sudbury Rocks Half Marathon last May I went out in 17 mid and closed in 19. Besides a lack of tactics, this also showed a lack of strenght.
As the season develops these workouts will progress into much more race specific work with the duration and intensities based on if I have either an Olympic or half iron distance race coming up.
These longer efforts are also giving me the opportunity to test out nutrition: both during workouts and after. In the past I have been very casual about this, eating when I am hungry, drinking water once in a while and this I feel has been one of the big factors in post workout fatigue and hunger binges. I have been trying to take in 200-300 calories per hour and 500-750ml of water on the bike. On my long runs in my Sketcher Go Run Ride/Run I have never previously taken in nutrition. Thus I have been building slowly in terms of how much I take in. I began a month ago with a 1.5 hour run drinking 300ml of liquid. Meanwhile on my 1:40 run this Sunday I took in 500ml of liquid and 1.5 gels.
I have also been making sure to take in a post workout recovery drink after every workout that is longer then 1 hour in length.
This is where my new sponsor, GU Nutrition comes into play. For somebody like me, who struggles with taking in nutrition using a proper gel, electrolyte powder and recovery drink that tastes good is key. This will encourage me to take in enough calories on the bike due to the good taste while also drinking my recovery drink. I will be posting a report on my new product when it comes in in a couple of weeks.
My New Favourite Breakfast
This is my new favourite breakfast after a hard workout. It gets me in carbs, protein, electrolytes and tastes amazing! It incorporates 2 parts, a smoothie and protein pancakes
- 1 tablespoon flax seed powder (can use any ground seed)
- 1 cup of milk/almond milk
- 3/4 cup fruit
- you can also add in yogourt or peanut butter but I do not stock these items as I tend to binge eat on them. In terms of the fruit you can adjust the amount you use depending on how thick you want it.
- blend 20s or until all ingredients and mixed in
Banana Protein Pancakes (makes 2 pancakes)
- 2 eggs
- 3/4 of a scoop of protein powder (I prefer vanilla)
- 1/2 banana
- once this is all blender put half in a medium to large frying pan for 2 minutes per side ensuring the frying pan is hot enough. If it is not cooked enough once this is done give the pancake 30s more on each side.
- then simply remove the pancake and serve with your favourite topping. I either eat them plain or with a natural, pure fruit jam.
*cook 2 minutes per side (just like regular pancakes)
*only put the batter on when pan is hot enough for water to dance across it)