Base Prep

The first three weeks of training have gone really well.  I've enjoyed the workouts, I've wanted to workout, and I don't feel pressure.  This is exactly what I need right now as we prep for my Base Phase.  

The Swim:

I've been swimming at the YMCA of the North Shore in Ipswich  on Tuesday and Friday mornings with Coach Perry Chau and so far so good.  I've been swimming there for a bit and Perry has helped me focused on technique work while we start to build the yardage.  Vin started this week too and we can already tell that we will be swimming better than ever before.  What's neat is that Vin is Perry's Tri Coach and Perry did IMMT 2014, so there's a lot of knowledge to go around.  In the weeks ahead we'll continue the work and see where it takes us.

The Bike:

Just go out and ride.  I have to say I love riding my bike especially when I'm not focused on hitting a power number.  Dean has me riding once a week for about 2 hours.  Just go out and ride.  Last week I did a solid 1.5 hour group ride that pushed the pace a bit which was a lot of fun.  This week I'm heading back on the trails and enjoying this weather.  More to report when we start the real work.

The Run:

Zone 2...  4 runs a week broken up into 2 x 45 minutes off-road and 2 x 1 hour on a rolling hills.  This has been, by far, the most fun.  I'm exploring trails near my home that I never knew existed.  I can also feel that the trail running is helping me on my longer runs because I'm using the stabilizing muscle that have been weaker.  I've had IT Band issues in the past and my plan is to avoid that at all costs.  

The Body:

The focus hear is muscle adaptation in preparation of a strength building phase that's coming next.   The idea here is low weight, high reps and then adding a set as I get stronger.   The exercises are pretty simple:  30 x Bench, 30 x Squats, 30 x Lat Pull Down, 30 x Standing Bent Arm Pull Downs, & Half Kneeling Presses that Brandon suggested.    

Brandon also suggested that I need to foam roll with a focus on the Left Outer Hip, Left Outer Calf & Left Bottom of the Foot.  My initial evaluation with Brandon showed that my body is decent shape, but we have to keep it that way.  I've never been much of a foam roller, but I've done it religiously for 3 weeks now and I can absolutely the feel the difference.  Once we  get going in the "real" base phase I'll see Brandon more often for some check-ups. 

Alright, just a quick update for now.  

Up next:  ? 

And so it begins...

August 16, 2015 is right around the corner.  Yes, I know it's only 9-16-14, but 11 months will go by quickly.  There have been quit a few changes in my life since Ironman Lake Placid 2010, some of which you know and others you will learn about.   In any event I'm excited to share some changes in how I'm approaching and training for IMMT.  

As I prepared for IMLP 2010 I put together a team of professionals that I knew would guide me every step of the way.  I had a coach, I had physical therapist, I followed a strength training routine, etc.  This time around I did it again, but with a few changes.  

Coaching:
During IMLP I was coached by Jeffrey Capobianco from Breakthrough Performance Coaching and, not only do I have the highest respect for him as a Coach, I call him my friend.  I would gladly refer any of my clients/friends to BPC. As a matter fact, my brother Vince coaches for BPC, so you'll see some of his influences here. :-)  

This time around I decided to work with a very well known former Pro Triathlete who still trains and races at a very high level, but isn't racing triathlon.  He is a two-time National Cycling Champion, a New England Regional Champion, Time Trial record holder and the list goes on and on.  What's even better is that he's my friend and business partner, Dean Phillips!  Check out some of his stuff on Strava and learn a bit more about him as a person.

Let me make one thing clear.  I don't have any expectation that all of a sudden I'm going to race like Dean...I wish!  What I do know is that I don't know anyone who has more knowledge about training and racing than Dean.  The only reason Dean doesn't coach a ton of athletes is that he doesn't have the time for it with Fit Werx, his family and training.  He coaches a small group of people who have had incredible seasons, but you'd never know that because he won't tell you.  I'll tell you that though. :-)

I'm really excited to be working with Dean.  We live this stuff every day and I'm ready to go through this Journey with him.  

Getting Started:
My training plan started last week, September 8.  While we aren't in full Ironman training mode, Dean established a fall plan that will keep me moving, get me stronger and get me ready for the builds ahead.   So far so good.  He has me running off-road, which I've never done, he has be biking off-road, which I've never done, he has me swimming and building some strength through weight training.   We are building the the foundation of Ironman prep. IMMT here we come! 
  
Up Next:
I'm all about that bass, 'Bout that bass...or is it base?