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SWIM BIKE RUN VASA VOLUME May 16 15 mins 128 miles / 7:10 hrs 5 miles / 40 mins / 8 hrs May 17 1K every 4th bk, 12x100 IM/150 fr, 1K every 4th br 90-something miles / 5.5 hrs 9 miles / 75 mins EZ 3x50 8:10 hrs May 18 / 114K / 185 watts / 4:10 hrs 17 miles / 2:35 hrs 3x50 6:50 hrs May 19 / 110 miles / 7 hrs / 2x50 7:10 hrs May 20 1 mile / 30 mins 188.7K / 6:28 hrs 7K / 35 mins 2x50 7:45 hrs May 21 1 mile / 30 mins 76.4K / 3:20 hrs / 20 min spin PM 20 miles / 2:42 hrs 2x50 7 hrs May 22 / 184K / 6:27 hrs 8 miles / 60 mins 1x12 7.5 hrs May 23 / 195K / 6:30 hrs 1 mile / 10 mins 2x50 6:50 hrs May 24 1 mile / 30 mins 72K / 2:55 hrs 12 miles / 95 mins 3x50 5:10 hrs May 25 4K / 70 mins 23K / 75 mins EZ 20K / 1:45 hrs [8x800 on 200RI] / 4:10 hrs May 26 3600K / 70 mins 188K / 6:39 hrs 6 miles / 50 mins 2x75 8:40 hrs May 27 / 165K / 6:15 hrs 1 mile / 10 mins / 6:25 hrs Overall: 84 hours of training in 12 days. Week One Notes: So, what have I been up to? Basically, I’ve been treating myself like a mini-human-endurance lab. The stats are only a small part of the story but they are pretty solid. I trained normally heading into the trip and in the first seven days managed: Running – 65 miles, including two high altitude runs (hilly) Cycling – 1,087Ks of riding Climbing (bike and run) – we estimate over 45,000 feet of climbing No weights but lots of sport specific strength work (bike/run) Swimming – the weak link – only one solid workout (5K) and a few short swims – total five miles Vasa – 600 reps – I’ve changed my protocol to sets of 50, most days include 2-3 sets. Clear benefit from increased Vasa. Total volume for the first seven days, 52.5 hours – way more than Epic NZ but much less intensity. It’s been an interesting period for me. Each day contains 2-5 hours of “max steady state” aerobic training (Lydiard style). Every three days, I’ve been adding about an hour of hard tempo on the bike (hanging on for dear life on Chuck’s wheel). Quite often, I let Chuck drop me so that I can stay in my steady zone. I didn't really set out to do this level of volume. I simply decided to keep going until I got really tired -- still haven't hit that point yet. Avoiding excessive intensity seems to do the trick. Chuck’s been teaching me some new ideas on high volume nutrition that I’ve been using. Once I experiment some more with the nutrition tips, I’ll pass along the ones that work. I've been eating and drinking close to around the clock. Chuck’s tips for increasing my cadence have revolutionized my cycling – after only three weeks of lifting my cadence, I’ve noticed a material improvement in my cycling. The trip has turned out far, far more beautiful than we expected. We’ve had a huge range of terrain and have all been impressed by the beauty of North East Nevada as well as Utah. We’ve had some huge days but there’s no pace pressure so we can each go our own pace. I was a bit toasted on Day Four and Chuck put an HOUR into me on the ride that day! Of course, getting tired is the point of these things. Wy and I have been talking about putting a trans-USA trip together for next year, an extended version of this 1,000 mile trip. The idea would be to have a core group and then buddies could drop in for a few days of training along the way. I’m pretty sure that I’ll do this kind of training for most of May 2004. It will be interesting to see what happens once I rest up following this trip. I’ll be racing on May 31st and that might give a bit of an indication. Frankly, I don’t really care about the short term performance implications, I can tell that I am getting a lot of fitness benefit. As well, I deeply enjoy training 7-8 hours every day – life’s pretty simple on the road. So that’s all for Week One. I’m in Vernal, Utah right now. Tomorrow, we’ll be having coffee in Dinosaur, CO and the next day we will be in Steamboat Springs. We have an ‘open day’ planned for the day after we arrive in Steamboat. I was thinking about doing a big swim and a track session – however – I hear that there are some neat trails and lakes around there. Catch ya later, g