Winter Break/ Training Camp Recap

It is hard to believe that it has been 5 weeks already, but the break is officially over and tomorrow is the first day of the second semester! I have not shed too much light on what I have been up to over the past few weeks so I thought some may be interested in what I was up to over the 40+ days spent in a cold and snowy Midwest climate. Here is a run down of some of the key aspects of the 5 weeks that I liked to call my January training camp.

1.) TRAIN: Swim, Bike, Run, Lift and Repeat 

The primary focus of this five week block was to put in a good chunk of uninterrupted training. There was a good balance of endurance and intensity which resulted in quick improvements in my fitness, confidence and ability to take on training load. Here are some numbers for those who are interested in some totals: 

Total swim yardage: 64,562 (average of 11,327 yards/week) 

Total bike mileage: 973.67mi (average of 171 mi/week- all done on indoor trainer/ computrainer) 

Total run mileage: 263.56 (average of 46.24 mi/week) 

Total gym time: 9hr 57min 16sec 

Average weekly training time: 20 hours 38min 24sec 

Average TSS/ IF: 1130.9 TSS/ 0.71 IF (TSS- training stress score, IF- intensity factor) 

Hard at work

2.) FTP test 

I was really excited to see where my cycling fitness was after the off season and a few weeks of specific training. I usually do this type of test at the start of each season to determine my training zones and see where my fitness is after the previous season of training/ racing. I like to think that I am still on the exponential side of the improvement curve and these tests get me almost as excited as a race. After warming up, the test begins with a 5:00 ALL OUT effort. This is tough because it is a precursor for more pain that will come up very quickly. After putting it all on the line in the 5:00, a 15:00 endurance spin is taken and then the 20:00 ALL OUT effort begins. The purpose of the 5:00 effort is to fatigue the rider to the point that the 20:00 test properly reflects what threshold would be cycling for 1 hour. I did the same test at the start of the 2012 season and I averaged 330 watts for the 20:00 segment. This year, I averaged 371 watts (4.82 watts per kilogram) for the 20:00 segment for an improvement of 41 watts.

Graph from the test. Goal= consistency 

3.) Hit up MPT 

Being home, it was amazing to be able to walk downstairs and have a full gym at my disposal. I set up my bike for trainer workouts, used some of the cardio equipment to warm up for gym sessions and lifted weights 2-3x per week. I also had the incredible instruction of the best NASM Certified personal trainer in the area, Beth Metzler. If you are interested in working out visit Metzler Personal Training's Facebook page HERE. 

The MPT gym

5.) Tried out some new gear 

As I said before, the climate was not the most accommodating for the majority of the break. Therefore, it was crucial to have the warmest and highest quality gear to keep me warm and protected from the strong Chi-town winds. I was lucky enough to receive an amazing package from Craft with some new things to try out. If you are interested in staying warm this winter, check out the Elite Bike Longsleeve Jacket (I use it for cycling and running) and the Performance Run Thermal Tights. 

Beautiful outside, right?!

Additionally, all of my rides were done on the indoor trainer or computrainer so it was equally important for me to have the highest quality indoor training gear that allowed me to focus 100% on the effort, interval or set I was doing at the particular time. Without a doubt, the most comfortable pair of cycling shorts I have EVER personally put on my body are the Elite Body Control Bib shorts. 

I was also extremely excited because I got into my first pair of Karhu running shoes and they were absolutely great! Karhu is an is a Finish running company that designs shoes with Fulcrum Technology. The Fulcrum is a structural component of the shoe that promotes forward momentum upon striking with the ground. If you are a heel, mid foot or forefoot striker, Karhu shoes will assist you in the plane of motion you are striving for (closer to the finish line baby). Check out Karhu's line HERE. 

Karhu Flow3 Trainer

6.) Relied on Pacific Health Labs 

You can't out work a bad diet. I have always taken pride in the fact that I try to maintain a well-balanced, nutritious and healthy eating regimen. I have come to the realization that when training reaches the elite level, food must be thought of primarily as fuel. Each meal is though of as a stop to the gas station, filling up the tank for the next workout session or recovering from a previous session done earlier in the day. Additionally, "real food" can only go so far. In order to fuel directly before, during and after tough workout sessions, I have been heavily relying on Pacific Health Labs products. Pacific Health Labs is a sport nutrition company that focuses on producing all-natural drinks, shakes, gels and other products with an optimal 4:1 protein to carbohydrate ratio. My go to combination to crush hard and long bike/ run sessions is: 2 bottles of H20 each with 1/2 scoop of Lemon Lime Accelerade and 1/2 Key Lime AccelGel. 

Delicious.

7.) Trained at Precision Multisport 

I have to primarily thank my coach Craig Strong, for believing in me and putting together the training program that is going to facilitate my progression in this sport. He has been there from the start and continues to be an integral part of my success. Precision recently opened a new training facility in Evanston, IL where I did the majority of my training. They have computrainers, treadmills, a Vasa swim bench and a full gym. In addition to having incredible individualized coaching services, Precision offers group computrainer rides and personal training. Check out Precision Multisport's website if you are interested in running your first 5k, running a triathlon or tackling an endurance event of any distance or competition level! 

Precision Multisport Gym 

Precision Multisport Computrainer Studio/ Treadmills 

7.) Thanked my Mom and Dad 

Finally, I MUST thank my Mom and Dad. I appreciate how much they care and take pride in what I am trying to do here. Their support means everything to me. It also doesn't hurt when Mom volunteered to be chief of laundry, meals and evening-workout-motivator during the training camp ;). 

Hard boiled eggs + clementines= go to post workout snack. Mom hookin' me up with eggs ALLDAY. 

Obviously, my training will continue to build in intensity as I approach my first race of the season in March. I look forward to working harder than ever before and I am confident that I am exactly where I need to be in order to see success through the upcoming months of training and racing. 

I will make sure to keep you updated! Happy training.