I had finally completed my 2-week recovery and was back in the pool this past week. It felt good to swim again because I felt like something was missing. I started up the strength training with specific focus on core work. I can really feel that this area is lacking with all the soreness. Did some shorter speed work on the track at my works’ fitness center. The track is pretty small, but still better than the treadmill. With the days getting so short, it is hard to get outside anymore. I was able to get a 2 hour bike ride on Saturday and then a 40 min “fasting” run on Sunday.
Strength Workout
| Lat Pulldowns 1×14-16 |
| Squats 2×16-20 |
| Pushups 1×25 or failure |
| Calve Raises 1×20 |
| Triceps Extensions 1×16 |
| Dumbell/Hammer curls 1×16 |
| Step-ups 1×20 each leg |
| Plank 1x30sec |
| Side Planks 1x20sec per side |
I am trying to follow Matt Fitzgeralds’ Racing Weight Quick Start program for getting down to my “racing weight.” One of the things he recommends is a fasting workout where you do an endurance workout on an empty stomach. My run went fairly well but I was really tired the rest of the day. Not sure if it was from that or if it was just playing hockey or the workouts earlier in the week.
On Thursday I played my first ice hockey game of the season. My team had played about 6 games already, so I was a little behind the there. I played defense for 2/3 of the game which I thought would ease the transition a bit, but the next morning I felt like I was hit by a Mack truck. Saturday and Sunday were even worse. It is hard to believe that I can get that sore after being in triathlon shape, but hockey is just so different. I think it is good cross-training for the winter and really develops some explosive leg power. I can really feel it when I get on the bike. My legs feel powerful for the first hour of a ride. We also won our hockey game 7-2, so that is off to a good start.
Diet-wise things are not going anywhere fast. I am actually up three pounds despite keeping my caloric intake around 2500 calories. I may have to drop down to 2000/day if things don’t start moving. During the week I do see some progress, but the weekends seem to creep back again. This is surprising since I usually get more exercise in to counteract that.
Next week is Thanksgiving so a short week of work will be nice. Hopefully the weather will be good to get out for some rides and runs during the day.
