Phase 2: Day 4: John D's Ironman Bootcamp

45 minute run:  10 minutes warmup and then 4 minutes hard with one minute rest each interval until he hit 30 seconds.  Then back up to 4 minutes with one minute rest.  5 minutes cool down.

We wanted to make today a good workout but to crazy hard.

Training with an Ironman!

As many of you who know me I like to do special training sessions with someone new each year.  Each person has their own unique goal whether it is to run faster, improve performance in a sport, learn yoga, lose weight build muscle, and others just want variety.  

This year has been a rough one since I jumped into training cold with this Ironman.  Most of my training sessions are geared more towards the person who is a beginner to a novice with fitness.  

Last week, since I was having so much fun doing the triathlon I decided to to swim most of the week. What an incredible workout.  I had a few friends and my girlfriend at the pool as well. 

One thjng I've worked on trying to more of with triathlons versus when I was a competitive runner is to add more recovery to my upper and lower body. 

To me endurance athletes many time overtrain and can certainly learn the good and bad from bodybuilding.

Adding more recovery when needed, remembering growth occurs while resting, and adding more protein.

Endurance athletes and bodybuilders in my opinion can both benefit from more yoga.  I don't love yoga but I do it cause I need it and out of all of the other fitness it makes me feel best afterwards. I also feel like corrective exercise and some sort of massage whether it is from a professional or a foam roller will also aid with loosening up those tight muscles as well. 

Tools that biker's need when they get a flat tire

After biking 25 miles and my bike tire went flat on Lakeshore on Monday.  I decided to purchase a few things for my bike.  Hopefully, these investments also you be prepared in your biking as well.  

Phase 2: Day 3: John D's Ironman workout

John had a long day at work so we decided to give him a recovery day and chat about game plan for the week.

Phase 2: Day 2 John D's Ironman Bootcamp

100 pushups/ 100 Crunches

Then LSD bike ride of 45 miles

Organize game plan for this weeks race and get bike into the shop

John D's Ironman Training Day 3

Light Yoga Recovery Day

John's D's Ironman Training Day 2

30 minute biking at 15-22 miles per hour with intervals added

John D's Ironman Training Day 1

Day 1:  

AM Workout:  Swimming

PM Workout:  Run 8 Miles then walk over a half a mile