Training Begins

As I was eating a piece of "Death by Chocolate" with vanilla ice cream lopped on top at a dinner party last night, one of the other party guests asked me "when does training begin for Ironman Florida 2008?". I replied that it won't really begin until Memorial Day 2008. But, that isn't really true. I could argue that training has already begun and I'd like to share a few relevant items in my regimen here.

- I am in a heavy weightlifting phase right now. For the past two months, I was doing weightlifting that consisted of all body parts, twice a week with high reps, low weight. Now, I am in a phase where I lift three days in a row.

• Day 1: Chest and Arms. Dumbbell press, incline dumbbell press and decline press. 4 - 5 sets with heavy weights. Sets of 10 down to 6 reps on last set. Curls of various types and tricep extensions to hit both sides of the arm.
  
• Day 2: Legs. Squats on a Smith Machine. Leg extension. Leg curls. Calf Raises. Again, 4 - 5 sets with heavy weights. Sets of 10 down to 6 reps on the last set.
• Day 3: Shoulders and Back. Arnolds, shoulder press, military press, lateral raises and a variety of back exerices. The idea is to get the shoulders and back tired out so it is heavy weights and multiple sets.

- Every other day, I'm doing ab and core workouts.

- Running: I'm doing short maintenance runs though I am signed up for a 10k this Sunday. I'm doing the Cold Turkey 10k in honor of Kati Fisher (http://annapolisstriders.org/races/coldturkeyrace.html). My running is 30 - 40 minute runs at a 9 minute mile pace to just maintain form an aerobic capacity. I've been running twice a week.

- Biking: I have not been outside on a bike since the Civil War Century on September 8. My bike is currently in a state of disrepair and I sense some blog posts soon about purchasing a new tri bike. I have ridden a stationary bike at the gym once week. I do an hour on the stationary to the hill program so I can get my average heart rate (hr) into the 140 range. I think time away from the bike will be good although I have to be careful about getting TOO FAR away from good bike fitness.

- Swimming: My gym has a pool. I've been in it. I haven't been in it lately. I'll probably start trying to get 1000 yard swims in a couple times a week. Mostly to work on technique.

- Nutrition: This year, I plan on doing better with my eating. Right now, I am trying to take it easy during the day at work. I am typically eating a bagel with peanut butter around 10 am, a protein shake (banana, strawberries, blueberries, yogurt, soy milk, whey protein powder) for lunch. Then, a Chocolate Chip Peanut Crunch Clif bar around 3 pm. Been pretty good with that plan the past couple of weeks. I have to rein in the food consumption when I'm *not* at work. Last night's dinner party did not boost my confidence.

So, training really has begun. I'm trying to build some muscle and maintain my run fitness. I start working on bike and swim technique here soon and am trying to apply a nutrition plan that keeps me from putting on weight during the "offseason".