Gettin' in Shape

For today an hour and fifteen minutes on the bike trainer riding the Kona course.

Today was the first day at the winter tri camp in St George.  Most days started with swimming beginning at 6 a.m. and then moved on to biking followed by running. 

Todays swim consisted of a warm up, kick sets, a 2000 yard time trial, and then cool down.  Wes, the swim coach, push us hard on the time trial so we could get a good 100 yard split time which was used for training on the following two days of swimming.

At 10 a.m. we meet and went on the first ride of the camp.  For the 56 mile ride we rode from the hotel to the Ironman course and rode it along Red Cliff connecting at Bluff, through one loop, and then back Red Cliff to the hotel.

For the Run we meet up at around 4:45 p.m. and did a 45 minute trail run.  Rachel, one of the coaches, grew up in St. George and knows a lot of the trails.  Prior to the run Aaron, the running coach, took us through some stretching and warm-up drills.  It was fun to get off the road and run out through the red rocks and hills.  After the run I was feeling pretty sore and wore out from the days activities.

We finished the day off back at the hotel with Rachel taking us through a yoga stretching routine.  I was suprised how much better I felt after the stretching, still sore but better.

Up at 5:35 a.m. to get to the pool, muscles still sore and feeling yesterday's training.  Today for the swim Wes had us doing 100 yd speed intervals followed by 50 yd speed intervals.  The interval time was calculated using our 100 yd split time from yesterday.  He worked us hard, at the end of the speed intervals I was completely wore out.

The rest of today's work out was a bike/run/bike/run brick combination.  We started at Veyo on the bike and rode the loop back to Veyo, 43 miles.  This was followed by an hour run doing an out and back from Veyo.  I was feeling really worn out so I cut the run short only getting in 4.25 miles.  Next was an hour and fifteen minute ride following the loop back to the far southwest side of St George, 23 miles.  This ride was followed by another hour run, which I did get the full hour in finishing with 6 miles.  Killer pace right!!!!  That's all I could do.

Wes suggested we do a ten minute ice bath on our legs.  I was too sore to go get ice, so I just did a cold bath.  It did help my legs feel a little better.