2021 week 3: consistency

WOW! After the inauguration on Wednesday, I felt a huge sense of relief as it feels like 2021 has finally started. As I mentioned in my week 2 post, I had a huge bike block in December, so my swimming, running, strength training, and yoga took a major backseat at the end of 2020. It’s not that I ignored them completely, but they definitely weren’t a priority as my training was very bike focused in December. After doing minimal training for the first couple weeks of January, last week was about re-establishing balance, routine, and consistency in my training…and it feels AWESOME! After all, CONSISTENCY is key to success!

Quote of the week:

“You are what you do consistently, not what you do occasionally.”

~Robbie Bruce

Swim: 9200 yards

The swim of the week was Thursday’s 2800 yard swim with the focus being best effort for quite a bit of it. Crazy 8s is a workout that I love to hate…

  • Warm up of 800 yards = 100 swim, 100 kick (with fins), 100 pull (with paddles), 200 swim, 100 kick (with fins), 100 pull (with paddles), 100 swim
  • Main Set:
    • 8×150 descending pace (increasing effort) with 20 seconds rest between…each 150 interval should be slightly faster than the last one finishing with the last 150 at max effort
    • 1 minute rest break
    • 8×50 on the 1:00…each of these 50s should be at max effort. (If you swim 45 seconds, then you have a 15 second rest. If you swim 50 seconds, then you have a 10 second rest.)
    • 1 minute rest break
    • 8×25 sprints with 10 seconds rest between…each of these 25s should be at max effort
    • Cool down = 200 yards
  • Cool down = 200 yards

Focusing on my form and concentrating on LIMITLESS during those hard intervals kept me giving my absolute best effort that I had in the moment.

You can choose to be a shark or a guppy. Today was shark day!

Bike: 106 miles

Despite having lost a bit of bike fitness from the summer, I am focusing on INTEGRITY in my training. I am training where I am and being grateful for the little wins every single day. If you know me, I’m not a fan of staying in the comfort zone for long, so I have begun working toward one of my goals which is to increase my FTP in the coming months. Thursday I was rocking my 1 hour & 10 minute workout with 3×10 minutes in high Z3/low Z4, so I felt it only right to host my own little dance party off the bike. Using Zwift, I set this workout up so that each 10 minute interval was a bit more challenging than the last.

  • 10 minute warm up
  • 5x (1 minute at 75% FTP/Z2 and 1 minute at 50% FTP/Z1)
  • 3 minutes at 50% FTP/Z1
  • 10 minutes at 80% FTP/Z3
  • 3 minutes at 50% FTP/Z1
  • 10 minutes at 85% FTP/Z3
  • 3 minutes at 50% FTP/Z1
  • 10 minutes at 90% FTP/Z4
  • 11 minutes cool down
Dance party! When you have a great ride, you should celebrate with a little happy dance off the bike!

Run: 21.1 miles

I have a goal to add more running into my training in 2021 to increase my run durability. This will help build strength in my legs and condition them to better handle a stronger and faster finish on race day. Of the 5 runs I completed last week, only 2 of them had any kind of intensity to them and 3 of them where 35 minutes or less. The key to run durability is frequent, shorter, easy runs. I am grateful for the treadmill to keep me honest on these runs as sometimes it is really hard for me to keep my easy runs easy…especially when running outside. Wednesday was my long (1 hour + 5 minutes) progression run. After a 5 minute warm up, the main set was to get faster by 10-20 seconds every 5 minutes and then end with a 5 minute cool down. This run really helped build my CONFIDENCE and helped me BELIEVE that I can get some speed back in my legs. I increased my speed by 1.5 mph over the course of the main set.

“Faith is taking the first step even when you don’t see the whole staircase.” ~Martin Luther King, Jr

Strength Training: 15 minutes of core strength daily
3×30 minute full body workouts
2×30 minutes of yoga

Weekly Totals: 16 hours & 57 minutes

Attitude of Gratitude:

Jersey doesn’t like Mondays
Combatting Blue Monday with fresh air, sunshine, snowshoes, exercise, friends, and dogs.
Thank you to my Coeur Sports teammate, Ruth, for my BELIEVE Fellow Flower!
I got to swim, bike, and run all in the same day! INTEGRITY…training with where I’m at not where I think I should be.
Snuggles with our baby girl! #happyheart
Today we celebrate the opportunity for change, hope, and healing. Seeing a Woman of Color sworn in as Vice President of the United States of America brought so many happy tears to my eyes.
These beautiful sunrises never get old!

What were your highlights from week 3 of 2021?!

2 thoughts on “2021 week 3: consistency

  1. Those are some fantastic pictures! That swimming picture is BEST! Bernie totally stole the spotlight at the Inauguration and he’s being such a great sport about it.

    Enjoy that snow that you’re getting-we’re in a polar vortex right now with lows of -25…ew.

    1. Thanks Amy! Bernie definitely stole the spotlight, but he has created his own line of clothing with his meme and all proceeds go to Meals on Wheels for the people of Vermont. How awesome!!

      Yes, we just got dumped on, but 7+ inches of fresh powder is awesome! Yikes for the cold temps! Stay warm! Hopefully it passes soon!

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