April is now officially in the books and along with it a good month of training. Getting back on track with my fitness has happened in stages. Whereas before I would take a ‘all or nothing’ approach, I have learned to be a lot more forgiving and a lot more gentle in how I manage my return to training. This past month even though I still have some things to iron out with my nutrition, I have managed to re-establish a good training routine which started initially with doing three TrainerRoad rides per week and then graduated to adding in two 30 minute high intensity sessions with my personal trainer. These have become invaluable for my confidence.
Two weeks ago I also began running again, a couch to 10K program, to again ease myself back into things rather than charge like a bull at a gate and risk further injury and/or frustration. The runs are short walk/run intervals, but they are moving the body in a positive direction and my muscles are beginning to work as they should once more. The most important thing of all however is that I am enjoying my workouts again. I am enjoying the sweat and the ‘feel good’ pain of burning lungs and burning muscles and I am enjoying the endorphins and the amazing feeling of accomplishment that comes from having given it your all during a hard workout.
With my therapist I have discussed a series of strategies which have also been put into place to help me reach my goals. One very important one is the ‘no end date’ strategy. I found with my nutrition in particular I would set a date and calculate my weight loss to that point. I would then tick off the days I was ‘good’ and would go along okay for a while, but when I hit a bad patch I would get so frustrated, instead of thinking “okay, well it’s back on the horse”, I would flog that horse into the ground of failure and me along with it. Once I recognised the ridiculous amount of expectation and pressure I was putting on myself it freed me to be ‘human’.
The ‘no end date’ is also becoming more apparent with my weight/fitness goals. I am learning that fitness is not a number but a degree of sustained effort. I am fitter now at 91 kgs than I was last winter at 78 kgs. I have begun to soften my approach and expectations for Ironman in that whether I toe the line at 55 kgs (my goal weight), 60 kgs or 70 kgs, the important factor is the fitness and the level of effort I can achieve on the day. Guaranteed I will be a more efficient rider and runner at a lighter weight, but in the end I am not going to allow my dream to be inhibited by a preconceived idea that I must ‘look’ like a chiseled athlete to be successful.
Challenge Melbourne/Ironman Australia Training Plan (cont.) – April 2014
Thursday 24th April 2014
PT Session (30 mins)
C210K program (30 mins/2.56 kms)
Gym bike (30 mins/13.1 kms)
Saturday 26th April 2014
TrainerRoad – Carson (60 mins/14.2 kms)
Sunday 27th April 2014
TrainerRoad – Tioga (90 mins/20.55 kms)
Wednesday 30th April 2014
PT Session (30 mins)
Gym bike (15 mins/6.3 kms)
April 2014 Totals
Bike • 15:23:00 • 222.05 kms
Run • 1:46:00 • 8.93 kms
PT Sessions • 3:15:00
Strength • 1:15:00
Best Training Day
Wednesday’s PT session with Sam, lots of strength and boxing, I was sweating buckets!
Hardest Training Day
The Tioga ride on TrainerRoad, made up of 9 minute under/over FTP intervals, they hurt!
Most Fun Day
Oddly enough the Tioga ride, it was really hard but I felt awesome once it was over!
Now that I have my bike, PT and run regime rolling again, the next step is smoothing out the edges of my nutrition to get the most out of those workouts. Of course I need to get back in the pool, which will happen in the coming weeks. I occasionally need to keep reminding myself that I do not need to do everything in one day. As long as I concentrate on my individual workout 100 percent as it happens on the timeline, the rest will take care of itself. Adopting that understanding with my nutrition will help also. With the ‘no end rule’ and a softer more forgiving approach to my weight/fitness goals I know I will accomplish all I set out to do.
Until next time, have a great weekend and happy training!
Today’s Power Song:
Holiday – Green Day
“Never say never because limits, like fears, are often just an illusion.” – Michael Jordan