Tag Archives: training

The Offseason Begins!

Training and Physiological Understanding

Ah yes, that magical time when training plans fall to the wayside, cookies become bountiful and visions of future podium finishes dance in my head.  After a pretty strenuous past few months of working towards my first Iron-Distance triathlon I’ve spent the past couple weeks tapering down my training and working out some plans for the next three months.  So, here’s the plan:  Unstructured swim/bike/run training of around 10hrs per week, a strengthening program that will help protect some current injuries and I’m going to monitor my nutrition to see if I can continue to clean things up (the past couple weeks have been, well, “plentiful”).  The week after Beach 2 Battleship I had a body composition test performed to set a baseline for the offseason.  The body composition test revealed that I have some room for growth and some imbalances in my body.  Of particular note, my body fat % was 12.9% (+/- 2%) and my left leg was .5lbs lighter in muscle mass than my right leg.  The leg imbalance is particularly curious because I’ve fought with left hip, IT band and knee problems since the beginning of my endurance “career”.  The body fat % was a little higher than where I thought I was, as well.  Both of these statistics point to areas where I can improve my physiology to become stronger and faster; this is where my three month program gets its name “Operation strongfast”.  

2014 Season Planning

2014 is going to be a transitional year for me.  As amped up as I am to race another iron-distance and get to my next goals, I have to exercise some patience and self control.  I know that I need to put some big miles into my bike legs as part of a two year plan and that I need to gain a lot of confidence on the run to put the good images in the front of my mind.  With all of these ideas in mind, I’m going to reduce my race volume from the past couple years and focus on racing with more quality.  Right now I’m looking to 3-4 Olympic Distance races (Buffalo, Trinona, Nationals and a maybe on Lifetime Minneapolis), 2-3 Half Irons (High Cliff, Racine 70.3 and a maybe on Square Lake) with a sprint sprinkled in here or there for funzies.  Sponsorship is pretty sordid right now as I’m not renewing with K-Swiss and have been trying out new shoes and altogether new products since Chisago Half.  I “ran” Beach 2 Battleship in Skora Phase running shoes and generally felt good in those.  Most of my run implosion came from missed nutrition.  I also raced in a lot of Castelli gear and really loved that, as well.  I’ll continue testing out some other shoes and gear this winter to find out what is most comfortable and best for me.  This is going to be a fun process.  Also, I’m going to hop back into the world of road racing this summer with the intentions of “Cat-ing up from Cat 5 to Cat 3” via: 1-day Stage Races, The State Fair Criterium Series, State Road Race, State Time Trial and the Nature Valley Amateur Crit Races.  I hear what you’re saying: “But Cody, you don’t have a road bike and you haven’t EVER raced in criteriums!” Little do you know, internet naysayer, that I am now the proud owner of a road bike that I’m in the process of building up (yeah, I’ve still never raced a criterium) and I’m a pretty confident bike handler (go ahead, ask around).

That’s the plan, for now and I’ll keep things up to date on here as they progress.  So far, I’m one week into “Operation strongfast” and it’s going pretty well.  It’s been six years since I’ve really done any weight training and it’s a good feeling to jump into a different mentality from this endurance jazz.  I can’t wait to see what the Winter brings!

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Big News and a Tough Few Weeks

Good morning fanbase, I’ve been beyond busy the past few weeks and have been largely absent from the blogosphere.  Here’s a brief summary of what I’ve been doing:

The Update

  1. Work: I had a huge project deadline last Friday that zapped most of my energy and time. (I spent this weekend laying around a lot, a LOT)
  2. I’ve been dealing with various aches and pains associated with training (read: overtraining).
  3. I’ve had some ups and downs in mood and disposition the past few weeks as well.
  4. My bike decided to explode last Monday (see picture)
  5. Did I mention that work has been crazy?
  6. I’ve also been around 10-15 hrs of training per week, my volume is there but, my speed, is not.Image

All in all, things have been chaotic as of late.  Tie this madness together with preparing to move (end of the month) and a hugely prolonged Winter makes for a busy spring! 


The Big News

  1. I registered for Beach2Battleship full last night!
  2. Since my tri bike is currently back at the spa for repairs (thanks to my awesome Dad), I’m taking this time to become acquainted with my steel-frame road bike.  We went on a crazy ride yesterday in the cold and wind.  (See Image)Image
  3. I had a great long run on Saturday.  Alex and I ventured out to the Lake Nokomis area and both had 12-milers.  We ended at Angry Catfish Coffee Shop so, life was extra awesome. (See image)Image
  4. With Cera being gone, I’ve taken time to go through every mechanical piece from the bike and everything is now in tip-top, clean and fast shape.  Everything is a little bit more…well, stealth, as well.
  5. Now I’ll get a slight reprieve at work so I can re-focus on training and moving!
  6. April 21 is the “official” start to race season with the Oshkosh Half Marathon. I’m jazzed.
  7. Our move-in date is April 28th and we couldn’t be more excited to be Lowry Hill residents, it’s an awesome step for us!

That’s all, for now.  I’ll keep you all updated a bit better, moving forward.

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Weekly Training Update or, why running on a treadmill without socks is a bad idea.


Swim – 6015 yds/1:40

Bike – 169.07 miles/8:30

Run – 28.60 miles/3:30

Total time: 13:40

As you can see, my swim is continued to fall in volume last week.  I listened to my body and decided to ease off just a little bit last week so I didn’t burn myself completely out in this early phase of training.  Running is continuing to progress nicely and I’m starting to be able to sustain threshold at a much quicker pace.  As a tip: Don’t run 10 miles on a treadmill without socks, I have the blister to prove this is a poor choice.  My bike legs are coming in quite well and things are continuing to feel better with each ride.  My 2×20′ workout went quite well on Tuesday and it gave me some motivation to work harder to increase my outputs.  Also, I finally purchased a video from “the sufferfest” to help with my bike workout structure and it was a great decision.  On Saturday I trained along to the “Blender” video and it completely whipped me.  I highly recommend this series for anyone with a penchant for pain!  The graphic below is from this workout.


There are some serious spikes in speed and heart rate there for your own interpretive devices.  I’m starting to get things moving and I can’t WAIT to get outside.

It’s also been an extremely exciting weekend for Alex and myself.  We went and checked out an apartment together and filled out an application to rent it!  It’s going to be a very busy next couple months as we prepare to move on May 1st into our new apartment (pending the application is approved).  We will probably become frequenters of Sebastian Joe’s Ice Cream this summer as the new place is within a couple blocks of the shop.

This week it’s back to the higher volume and intensity after a light week.  I’m going to push back up to 12,000 yds swimming, 175 miles biking and 35 miles running.  It’s going to be a blast, trust me.

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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach