Preparation HIM | Gabby's Challenges

Gym

The original plan was to bike on the Trainer after I have done the last part of the Bikefit.

But some more work needed to be done on the aero bars and the bike will be ready tomorrow, Tuesday

So I decided to switch things around and get to the gym instead and bike tomorrow.

Lucky me my new triathlon shorts had arrived so I picked them up before I got to the gym.

I decided to not warm up on the treadmill since I ran a Trail run this weekend and am a bit tired in my legs.

Focus tonite was biceps, triceps, legs.

Then ended with core doing rolling toe plank, regular plank, boat with a 10KG weight, rolling wheel, plank with a 1KG ball: 19, 32, 20.

Balance Trainer

Then I did hip exercises: top leg, donkey kick, clam, fire hydrant, bridges and circle.

Foamrolled: Calves where I had a stiff point on my right calf, hips and right knee.

Stretched.

Biking

Tuesday after work I got to the bike shop and finally my bike was ready for pickup.

We tested the bike sensor, have a Suunto GPS pulse watch, this sensor measure cadence, pace and distance while I am biking indoors since the GPS does not work there.

Discussed saddles but will get back when I have been biking a bit.

Then bought saddle soap.

Also got information what the difference is between a regular tire and a trainer tire.

Brought my bike home and after dinner I changed the skewer quick release to a trainer skewer quick release and put the bike on the Trainer. Took some time before everything seem to work.

I got the tip to do a lot of longer bike rides on the Trainer but the schema says two shorter ones.

So I put together the two to one with the following:

Part I

Warmup: 10 min – Zone 2

5x20s let go of the handlebar, straight back
40s rest between

3×14 min – Zone 2
1 min – Zone 4 between

Cool down:15 min Zone 2

Saved this part but continued biking

Part II

Warmup: 10 min – Zone 2

6×6 min – Zone 3
Rest 2 min – Zone 2 between

Cool down: 10 min

When I started biking I realized that I had never used the biking mode on my pulse watch and had to stop and try to change the display or understand how I could get the information I needed, pace and heart rate.

Started over.

Had 1 liter of water and two bananas, my mobile phone as a timer and my glasses to be able to read.

A few things that I have to change before the next bike ride.

Move the Trainer and bike closer to the side table so I can reach things better, use the saddle soap. I am not sure yet if the bike shorts with padding or the saddle that is the problem. With aggresive biking it was uncomfortable in the lower area 🙂

Have to say that overall biking aggressively worked ok, I could not be in that position 100% but not so much issues with my neck.

I was biking for 2.27 h and got 55K, not too shabby.

The next day I was tired in my calves, sore in my lower back.

Swim

Wednesday after work it was time for some swimming.

Did not bring my swim goggles, will for sure bring them next time.

Breast stroke swimming, issues with my neck and had to stop and stretch my neck after 1K and then continue.

Got 1700 m in 1 hour (59.23 min) but need that crawl course so I can get better as far as pace.

When I got back home I felt sore both in my calves, butt, back and shoulders. I also was very tired and got to bed early.

Gym

Since I am a bit sore in my right knee I decided that I wouldn’t do any leg exercises.

So focus was back where I did torsorotation, chinups and rowing,shoulders, core where I did rolling toe plank, regular plank, boat with a 10KG weight, rolling wheel and pilates. Tried plank with a ball but felt it in my right knee and decided not to pushit.

I did the calf exercise then for hips I did top leg, fire hydrant, donkey kick, bridges, circle, balance board

Foamrolled calves, hips and right knee, ended with stretching

Yoga

Was looking forward to PowerYoga 2 Friday evening because of the tough start when it comes to preparing for my first HIM.

Biking and swimming made my body sore.

So I got to the Yoga class and oh boy how good it was to stretch. Since I have had issues with my knee there were a couple of pose that I had to back off a bit to rest my knee but balance was good.

Hope that my right knee will be ready for some city trail running Saturday morning.

Run

Because it was Birtday celebration Saturday afternoon it would be too tight to head out to Frostavallen and run my trail run.

I decided that I would run my City trail run instead, either the short on or the long one.

My right knee had been a bit upset and also because I biked quite a lot Tuesday I decided that I would run the short one.

Cold and windy.

The knee protested a bit in the beginning so I walked for a bit and then run again.

Nice to be able to run up that long road in a neighbor hood. Still remember this summer with the heat and I could not run up that road at all but now it is just working 🙂

Got to the first hilly part of this run. Breathless when I got up on the first hill, had to stop and walk at the end due to the knee.