I have seen definite improvements in my racing this year, setting PRs in both the Olympic-distance and Half Ironman-distance triathlons, but I haven’t been as aware of how my training has progressed until today.
Yesterday I completed a 3×60/20 Brick for the second time this year. This brick is a one hour ride, followed by a 20 minute run repeated 3 times. The first brick should be solidly in Z2, the second brick should be in Z2/Z3 and the third brick should be solidly in Z3.
On May 19, 2013 I completed this same workout with the following results:
Bike #1 = 15.6 mph
Run #1 = 8:58/mile
Bike #2 = 15.8 mph
Run #2 = 8:39/mile
Bike #3 = 16.3 mph
Run #3 = 8:33/mile
Total = 55.04 miles in 4:01:29
After completing this workout I was SUPER excited about my performance!! I had nailed every part of this workout and showed improvements in my speed, both on the bike and the run, for each “leg” of this workout.
I spent most of my summer training and racing, making improvements here and there, but I wasn’t sure about the gains in my training until I completed this same 3×60/20 Brick yesterday. Here are the results from yesterday (August 4, 2013):
Bike #1 = 17.3 mph
Run #1 = 8:38/mile
Bike #2 = 17.8 mph
Run #2 = 8:36/mile
Bike #3 = 17.5 mph
Run #3 = 7:59/mile
Total = 59.15 miles in 3:59:03
After completing this workout yesterday, I was beat!! I was slightly disappointed with my decrease in speed from Bike #2 to Bike #3, but I knew I had pushed to my limits…at least for the day.
When I looked at my growth from the middle of May to the beginning of August, I was AMAZED!! I have gotten stronger and faster throughout the season 🙂 I am very excited to see how this momentum and these improvements will translate into Ironman Wisconsin 2014!!