For the 2018 season I decided to get a coach. I feel like I’ve make some great gains and got a lot out of myself through self-coaching, but I decided it was time to try a coach to get a new perspective and a fresh set of eyes on my training. I decided to go with Frank Webster, a coach out of Durham. Frank’s been the person I’ve called upon when I’ve had training and racing questions in the last couple years, and he’s provided me with some key workouts. It’s a change I’m really excited about, and can’t wait for my race season to get started.
Just before Christmas Lisa and I headed down to Vegas with our bikes to escape the cold and ride outside. Our plans were to spend a couple days riding in Death Valley, and then ride around the Las Vegas area. The trip didn’t disappoint. There were great roads, challenging climbs, winding descents, and courteous cars. I’d recommend Las Vegas and Death Valley as a cycling destination for anyone looking to get away from winter. You can find all the rides we did on my Strava – https://www.strava.com/athletes/7329576
The scenic drive in Red Rock Canyon is my new favourite ride. I got to ride it twice on a recent cycling trip that took me through Las Vegas and Death Valley. It’s a 20-minute drive from the strip and has everything; beautiful views, perfect roads, climbs, funs and winding descents, and courteous cars. It costs $3 for bikes to ride the route (but it’s free with a National Park Pass). I highly recommend this ride to anyone in the Las Vegas area.
The off-season is a great time to get back on top of a strength training routine. Strength training is a great way to fortify your body against injuries, cure muscle imbalances, and get stronger. It isn’t all about getting to the gym and lifting heavy weights. Although that can be an element of your plan, having an assessment done to identify specific areas of weaknesses and developing a plan to address those weaknesses is a great way to get stronger. A big part of my strength training program uses only bodyweight or a band, such as; clamshells, monster walk, squats, and single leg deadlifts.
In a follow up to last weeks video (Taking an off-season break) this week I talk about getting back into training after taking a break. I find it important to ease back into training, not jumping in head first to big volume, to minimize injury risk. But I do like including some intensity to start getting the heart rate up and speed going. Once I’m back to a normal training volume I’ll do a few blocks that are a little different to normal training. It could be a 5k run speed focus, a 1-minute bike power focus, or big swim volume. This allows me to work on weaknesses, spice up normal training, and have some fun.
It’s Ironman Louisville Race week, which is a chance to look back on the training that got me here. My prep for Louisville included the strongest 4 weeks block of training I think I’ve ever done. I trained for 71-hours, I ran almost 300k, swam about 46,000m and did 3 IM sim rides on the trainer. I was consistent, I hit my key sessions, and I worked out some nutrition problems. I’m really excited to see how I do at IMLou on Sunday. You can find (almost) all the workouts I do on Strava: https://www.strava.com/athletes/7329576/training/log