Google+

February 4, 2015

<a href=”https://plus.google.com/108081208303624764436&#8243; rel=”publisher”>Google+</a>

Swimming at lunch

February 4, 2015

Great swim workout today. 250WU, 250 pull, 250 kick, 250 breast, then 25,50,75,100,100,75,50,25 pyramid at fullgas. Can barely hold my arms at the keyboard! Should sleep well tonight.

Fitting it in

January 21, 2015

Life catches up sometimes. I had plans to get out this weekend for an off road ride (got new tires for my mountain bike!) and what would have been my first road ride since October. Well, didn’t happen! Instead, had a super fun trip to the zoo, great times with friends, and got work done on my house. But anyway, I did get into the gym during my lunch break at work yesterday for squats, front squats, and deadlifts.

Today, I got across the street to the pool for 1500 yards. 500 yard WU, 250 kick, 10×50 yard fast, then 250 pull steady. A good balance to yesterdays lower body focus.

I hope you’re getting your workouts in when you can too.

Swim Workout

January 16, 2015

Great swim workout today. 500 yard warm-up with paddles, 100 yard easy swim, 400 yard kick, 10×50 yard sprints on 55 seconds. 1500 yards total. My second swim workout this month, I think. Wish I had more time to swim. Well, more time for everything really!

Finally getting the new year started

January 5, 2015

After being sick to end 2014 and start 2015, I finally got back to working out today. My lunchtime workouts are typically short, 30-40 minutes, but I try to get a lot done.

Today, since I’m still not feeling 100%, I kept it easy. Walking lunges around the short track, 60 total steps, with 35# kettle bells. 3 sets of 8 pullups. 2×10 Deadlift with 35# kettlebells. 1×10 squat thrusts with 25# kettlebells. 4×5 frontsquats with 135# bar. 3×12 benchpress with 75# bar.

I tried to do squat jumps to pullups but I quit after 3. Tomorrow I hope to get out for a 4 mile run, health and weather permitting.

I still have some discount codes available for some training plans up on Training Peaks. Check out my twitter feed over there for more details!

Thanks, your coach, Brian

Trainer Workout

January 30, 2014

Below is the workout I did this morning before work (not all 2 hours mind you). I shaved the warmup down to 15 minutes and the rest between efforts down to 2 minutes. Got in all intervals up to the 3 minutes at 75%. It was a leg crusher and also made me feel strong as hell afterwards. Enjoy

Target Power- Phase 1 400w Descending pyramid

Target Power

400

Interval Start Time

Minutes

Power Output

120 minutes total

0

20

Warmup- 30 sec spinups, Single Leg drills, etc

20

6

260

65% Target Power

26

3

rest

29

5

260

65% Target Power

34

3

rest

37

4

300

75% Target Power

41

2

rest

43

3

300

75% Target Power

46

2

rest

48

2

340

85 % Target Power

50

2

rest

52

1

400

100% Target Power

53

1

rest

54

1

400

100% Target Power

55

5

rest

60

3

300

75% Target Power

63

3

rest

66

3

300

75% Target Power

69

3

rest

72

3

300

75% Target Power

75

3

rest

78

3

300

75% Target Power

81

4

rest

85

35

200

50% Target Power

120

Total Time

 

Paris Roubaix Challenge

September 13, 2013

I have a good friend who is preparing for the 2014 edition of the Paris Roubaix Challenge, a cyclosportif with distances up to 170k, finishing on the same roads the pro race will follow the next day. I put together a training plan for him on Training Peaks and I’ve made the plan public for anyone else interested in ramping their hours up to prepare for 6+ hours in the saddle in Northern France. Click the link for the plan and additional details.

Tuesday Morning Sprint workouts in Fairmount Park

August 6, 2013

Tuesday Morning Sprint workouts in Fairmount Park

I’ve been trying to get out to the sprint workout more regularly, which has been tough with a new work schedule and balancing parent responsibilities. BUT, I’ve gotten out 3-4 times the past two months and it’s been great. I haven’t done all 7 sprints yet due to time, I probably couldn’t do them anyway because the 5 I have time for are all I have in my legs. Wow, very humbling and painful. This ride has grown considerably from when I got this whole thing started in 2003 or 2004. 

Click the link to see my Garmin Connect profile for today’s ride and see just how early a Dad has to get up to get his workout in before work.

Philly Tri- TriRock Series Race day timeline

June 20, 2013

I’ve plotted out my morning so nothing gets forgotten. This will also be a handy timeline for the family I have coming to watch so they know where to expect to see me and when. Pretty easy to modify to your race and start time and expected splits.

Race Day Timeline 
4:00 AM Sleep
4:15 AM Keep sleeping
4:30 AM Wake up
4:45 AM Drink coffee, Eat Muesli
5:00 AM Pack car
5:15 AM Poop
5:30 AM Drive to Please Touch Museum, bike to transition
5:45 AM Set transition area with race materials
6:00 AM Get on bus. Hi Fives all around
6:15 AM Last bus for swim start leaves at 6:20
6:30 AM Eat power bar
6:45 AM  
7:00 AM Jog for 20 minutes
7:15 AM 50 push ups
7:30 AM stretch and warm down
7:45 AM M35-39 Start at 7:47 AM
8:00 AM Estimated swim time 20 miutes
8:15 AM Should be on the bike by 8:15-20 AM
8:30 AM Bike- Arrive towards Memorial Hall from Blackrock road
8:45 AM Bike- Halfway point
9:00 AM Bike- Coming to the finish
9:15 AM Enter transition
9:30 AM Run should start around 9:20-25
9:45 AM Run – Pass transition area between 9:30am and 9:50
10:00 AM Finish!

Philadelphia Triathlon- TriRock Series

June 20, 2013

I’ll be doing my first triathlon in 14 years this weekend. Wow, deep breath! I haven’t been able to do a lot of brick workouts and the ones I have done have only been bike to run. I know I can do the 10k after 40k bike, but it’s going to hurt. My first goal is to be competitive with my 23 year old self. My stretch goal is to kick his ass. Below is my race day checklist of what to bring. 

Race Day Checklist
   
2 Towels
2 water bottles
1 Gatorade bottle
2 Balance bar
2 Shot bloks
  Wetsuit
  goggles
  Issued Swim Cap
  Timing chip and strap
  Bib number
  Embro
  Bike
  Bike shoes
  Running Shoes
  Socks
  Shorts
  Jersey
  Helmet
  Sunglasses
  Saddle repair kit
  Hat
  ID
  Sunblock
  Clothes to change into