281.2

The Training Formula

11 Nov , 2013 281.2,500K,70.3,IronMan,Sports

I’ve been at this endurance sports thing (1 hour or longer events) for a few years now and next year feels like it will be my senior year in the my endurance training education. Through those years I have definitely seen some grade A performances but there have been some F’s and everything in between. Reflecting back, I think I have finally come close to defining the training formula, that allows work/life balance along with injury prevention. The tips in this post come out of all of my collected mental notes from the past few years. This guide is not a one size fits all, but a blue print I have found that works and that you can tailor for yourself.

"Richard Bakare", Cycling, Endurance, Exercise, Fitness, Garmin, IronMan, Patience, Performance, Physical Training, Runkeeper, Running, Swimming, Training, Training Peaks, Triathlon, Yoda

Winter Training Plans

4 Nov , 2013 281.2,500K,70.3,IronMan,Sports

Every year around this time, I find myself in a struggle trying to balance the need to rest after a long competition season and wanting to maintain a good fitness base until the next year starts. The hardest part is trying to maintain the motivation in light of not having any races on the calendar and the dropping temperatures outside. The thought of just writing off the day and sleeping in, becomes more and more appealing. Each year, I have tried to define a training plan for maintaining a minimum fitness standard but have often found that the busy nature of the holidays, work, and overall training fatigue, blows up those plans. Last year in particular, was pretty bad. I did almost nothing, notching some of my lowest performance totals in years, see below.

"Richard Bakare", Cycling, Fitness, Running, Swimming, Training, Training Peaks, Training Plans, Winter 2013

Garmin 910 XT Watch Review

28 Oct , 2013 281.2,500K,70.3,IronMan,Reviews,Sports,Technology

“The 910XT sports a slim profile and comfortable wristband. Easy-to-read display with customizable fields — show 1-4 data points per screen on up to four pages. The new Virtual Racer™ feature lets you race your previous bests or an activity from another user and accounts for varying speeds and real-time conditions. Or try the Virtual Partner® feature to see how you measure up to a static pace. The auto multisport feature lets you switch sport modes with a button press, so you don’t lose precious seconds in transition. Automatically transfers a completed activity to your Mac® or PC when in range. Analyze your workout later at Garmin Connect™. For those who want to take their bike training to the next level, the 910XT is compatible with ANT+™ power meters, like Vector™, Garmin’s pedal-based
power meter.”

"Richard Bakare", 910 XT, Cycling, Garmin, Garmin Connect, GPS, Heart Rate Monitor, MapMyFitness, MapMyRun, Navigation, Nike +, Power Meter, Power Meters, Review, Runkeeper, Running, Speed & Cadence Sensor, Sports Watch, Strava, Swimming, Triathlon, Wahoo

Big Kahuna Ironman – 1 Week

3 Sep , 2013 281.2,500K,IronMan,Sports

In a way, I am glad I waited to post this update until today because I can throw a shout out to Diana Nyad for completing a 35 year old dream. For those who don’t know, becoming the first person to swim from Cuba to Florida without a shark cage or swim fins, swimming from Havana to Key West over the holiday weekend.

"Diana Nyad", "Richard Bakare", Big Kahuna Triathlon, Cycling, Endurance, Exercise, Fitness, IronMan, Performance, Physical Training, Running, Swimming, Training, Triathlon

Big Kahuna Ironman – 10 Weeks

2 Jul , 2013 281.2,IronMan,Sports

I really have to credit my increased discipline and smarter recovery techniques with being able to take my training up a notch. I was able to cycle 64 miles on the last day of June and bounce right back and keep training the next couple of days. My current recovery concoction is a combination drink that helps speed up muscle repair. I take a 500 ml bottle of water and add to it a scoop of Amazing Grass Trio, two table spoons of L-Glutamine, and one FRS Energy Shot. Shake and serve cold; voila, instant magic in a bottle.

"Richard Bakare", Big Kahuna Triathlon, Cycling, Endurance, Exercise, Fitness, IronMan, Performance, Physical Training, Running, Swimming, Training, Triathlon

281.2 – Day 28

28 Aug , 2012 281.2,Sports

Done and done and done! Yes friends, the 281.2 mile quest is complete. As of this morning’s spin class, I have wrapped up all the mileage I needed to reach my goals for the month.

281.2, Cycling, L.A. Fitness, Running, Spin Class, Swimming, Training

281.2 – Day 27

27 Aug , 2012 281.2,Sports

Today I was reminded why trying to do so many miles in one month has been so daunting before. The flat out fatigue can really hit you all at once.

281.2, Cycling, L.A. Fitness, Running, Swimming, Training

281.2 – Day 26

26 Aug , 2012 281.2,Sports

So today was a recovery day from that long bike ride yesterday. I planned on playing some golf with my buddies as a leisurely way to pass the time while I recovered in time for tomorrow’s swim workout.

281.2, Athlinks, Cycling, Golf, Running, Sugar Creek Golf Course, Swimming, Training

281.2 – Day 25

25 Aug , 2012 281.2,Sports

This Saturday, unlike the previous ones, I didn’t engage in a long run but instead a long bike ride. I went to the Silver Comet Trail and rode for 50 miles.

281.2, Cycling, Running, SIlver Comet Trail, Swimming, Training

281.2 – Day 24

24 Aug , 2012 281.2,Sports

Well, I am glad I front loaded most of my training at the beginning of the month because the wear and tare is starting to show. It’s not that I didn’t want to work out this morning, it’s that my body didn’t. I had in mind to do a double session today, swim in the morning and strength train around lunch. I settled for just swimming. I had only 1 mile to go to reach my swim goal, but it might as well have been 10.

281.2, Cycling, L.A. Fitness, Pool, Running, Swimming, Training

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