vegantri

Sat: 6/30/2012 3:15 Bike Ride Sun: 7/1/2012 1:20 Run

6/24/2012 40 min run.

6/23/2012 2:15 Ride, 41 miles.

6/22/2012 1:45 ride at solid pace. I have been slacking on swimming.

June 21st 2012 Bike/Run Brick. 1hr bike followed by 10 min run. Also, full race report from last weekend for anyone interested in that type of thing. http://trivegan.net/2012/06/21/lake-pflugerville-triathlon/

Interval Run: 10 min warm up 3 x 3min speed intervals with 3min jog recovery 10 min cool down 38min total 4.8 miles. 7:53 pace

No workouts today per se but it was a race day. 16th/76 Age Group, 82nd/407 Gender, 89th/691 Overall, 1:15:48 500m Swim / 14mi bike / 3mi Run 1:59 per 100m / 20.7mph / 7:35 per mile Overall I am pretty happy with the results. I think I have a tendency to soft peddle during the bike to keep from blowing up on the run and will likely push harder in the next race. Still need all around improvement but I am happy with the run and bike splits.

Lake Pflugerville Triathlon course ride. Recon for tomorrow's race. 14 miles @ 20.5 mph.

No, I am heading out of town Sunday. Stupid work travel makes me miss everything.

5.6 mile easy run with a crap pace.

Interval Run 10 min warm up 18 x 30 sec sprint with 30second active recovery 10 min cool down 38 min total, 5 miles, 7:31 pace

My weekly/daily workout load changes with where I am at in the season. So for the off season I will lower the swim/run/bike volume to maintenance mode with one workout a day and do four days of weights to add on some muscle. As I get into prepping for the racing season I will start to add volume on the swim/run/bike side and reduce the lifting to three days and once things get rolling it pretty much becomes the opposite of off season where I am mostly doing swim/run/bike workouts and lifting goes to maintenance with just two days a week. So when I am doing the four lifting days I will do more muscle group specific workouts with heavier weights and as I work my way to the two my workouts become more total body with lighter weights and more reps. Currently my schedule is: Mon: Lift Tues: Bike & Swim Weds Run & Lift Thurs: Run & Bike Fri: Swim & Lift & Bike Sat: Bike & Run Sun: Run & Swim In a few weeks I will drop down to just two days of lifting and leave the rest of the schedule intact with the run, bike and swim workouts getting longer. While my data is totally antidotal I find that lifting helps a lot with running and cycling and doing a regular core workout helps with all three sports and by adjusting my resistance training to be complementary to what I am trying to accomplish with my racing goals it avoids prolonged recovery times. That is the kind of the high level overview of it. Hope that makes sense.

Swim: 350 warm up 8 x 25 drills 7 x 100 10 x 25 sprints 350 cool down 1850 yards total Bike: Rained out.

Barbell Split Squats Dumbbell Bench Press Cable Row Military Press Preacher Curl Cable Pull Down Weighted Stability Ball Crunches Stability Ball Superman Holds 3 Mile Run.

Intro: I am a little late to starting my 2012 journal posting but have been training none the less. I am in my 5th year triathlon racing with a goal of doing the Texas Tri Series plus the Austin 70.3. So far things have been going well and the plan is to use the journal here to keep things on track.

It was a pretty good and fast read. I have nothing but respect for Mr. Roll and his abilities. I wish it had a little more about the time talking about his transition to both vegan and triathlete but it pretty much jumps form pre vegan/triathlete to doing the ultra man.