Training Modifications

Cross Triathlon Nationals AG Silver

This year I took a different approach to training for triathlon. I experimented with shorter, more frequent sessions, and longer recovery periods. And, it worked! The aim was to have many small and short training sessions throughout the week along with an occasional major brick workout to push the limit. The goal was to balance family life/work/training (in that order) to try and be efficient with my time (a limited resource these days!).

The average week I would train 8-10 hours and this would be combining bike commuting, mtn biking, run training and a small smattering of swimming sessions, core strength and weights. The majority of my training was in shorter sessions (usually lasting 30-45 minutes) but more often. Usually two short sessions a day. Every 10 days or two weeks, when time would permit, I would do an epic brick session for 3-5hrs - this would involve mainly biking and running. On the image above and below, you can see a few times a month you can see a big spike in time spent training. I feel these epic sessions spaced farther apart gave adequate time to recover and let the adaptation occur and build endurance.

The average week run training sessions would involve 3-4 runs/week, averaging 30-40km. This is much less than I normally do, being a running specialist in the past, but for triathlon. I would make sure to do a hard session of hills or intervals and also one medium long run (60-90min or 12-18km) each week. Almost every run is on trails, for a softer uneven surface and changing directions and with hills included.

I usually cycle to work 3-4x/week and that is about 20km round trip. I use that as most of my bike time, as cycling takes up the most amount of time for training. On the commute home, I would do an extra 10-20km every other day when time permits. The change this year is that I got my single speed road bike going again that is geared really high and develops power over the hills. On the average I would get one mountain bike ride and one road bike ride a week as well (averaging 200km/week in 6 rides).

Swimming is my downfall, I straight up do not swim enough during the year. I enjoy swimming in open water (lake, ocean, river) as opposed to the pool. This year from January I spent a grand total of 3 sessions in the pool. I will try to incorporated more focus to swimming this year.

I feel the key component for me is building strength and power. I'm not a particularly strong athlete or have explosive power but if I can get better it will compliment endurance.  I do like going to the gym and feel that it is a good stress relief in a short workout. I mainly hit the squat rack for a progression of Olympic lifting (squats, lunges, and deadlifts). Along with core strength I like to do some box jumps and balance drills to finish it off.

Summer Success!

The Summer Events have come and gone! What a ride.

I have decided that I really like fierce competition and the whole process of reaching a level of fitness where I am competitive. I enjoy training and pushing myself every day. I like how good I feel after a long workout session. 

This year, after competing in a handful of road-running races, some trail runs, a cross-fit competition, a sprint and olympic distance triathlon, I finally felt I was ready for the Xterra Victoria race on July 14th, 2013. The official Victoria Xterra results are not correct, run times are incomplete. But, here is the important part:

The Xterra World championships are in Hawaii on Oct. 27, 2013.

I need to thank my training partner Clay for all the focus and motivation for the practice sessions, recon missions, and competitions through the spring and summer.  He kept me coming back and helping me regaining focus after I wanted to look into a multitude of other distracting things.  

 

 

I'm going to take a break from fierce competition. I will be travelling to Europe with Rowing Canada to be the team medical therapist for the Junior World Championships from July, 29th - Aug. 12th, 2013. I'm excited for the trip and a break from training and racing!

My wife and I are moving to the Comox Valley. A small paradise on Vancouver Island, close the Huge alpine mountains and glaciers alongside the ocean and wild outdoors. I will be there starting work the first week of November, 2013.  Read more here. 

Summer

I have now come to a point where I need to outline a rough schedule of what I'm doing this summer.  So, this is the hypothetical plan of the bigger races:


May 26 - Shawnigan Lake Triathlon (sprint) results
June 1 - Q's Run Series: 400m, 800m, 1500m, 5000m Centennial Track results
June 2 - Bastion Square Bike Race (crit) (scratch)
June 16 - Elk Lake Victoria Triathlon Subaru (Olympic distance)
June 23 - Whistler 25km Trail race "Comfortably Numb"
July 7 - Gutbuster Ladysmith
July 14 - XTERRA Victoria  Off-road Triathlon! *My Priority - Worlds Qualifier!
Aug. 11 - Gutbuster Mt. Washington!

If you know of any others... I would love to find out. Please message me (derek@drvinge.com)

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Note: If you need any help with injuries please stop by my Sport Med Clinic (www.drvinge.com)

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Tweets by @DaVinge_

Post London Olympics

Ethan and Jerry Brown, Malcolm and Prince Harry at Canada House watching the women's 8+ silver medal race. 

The London 2012 Olympics have come and gone. It was a wonderful time, each and every day for over two weeks filled with sports action.  I feel like I'm on Olympic withdrawal and there is a feeling of quietness all around. This may also be a good thing.

I have gone to revisit some photos from Kevin Light.  A rower-turned-photographer with a keen eye on sports and lifestyle.  Some from his portfolio are great too.

I have been spending less time rowing and more time on other sports as of recently. There are so many exciting outdoor pursuits all around Victoria and I feel they can be used as a training for life! I will post some details of my plans for the future soon but for now, just get out and enjoy it!