End of the week. And what a first week it was. I still have the idea that it only was yesterday that I started. And I mean that in a positive way. One of the lessons I learnd in my life is that the things you like to do most, give the feeling that time is flying. So I'm enjoying every minute.
Yesterday my body was very fatique. My hydration balance was way of and my energie level way low. Resulting in a dissiness dip in the afternoon. I had to sit for 2 hours before I could stand alone again.
With the world championship soccer on tv I didn't mind it but it is something I have to be aware with a increasing training impact.
Rule 1: hydrate before , during and after excersise.
Drinking just before isn't gonna help much. But fixing a bottle with water everywhere you go and drinking 200 ml an hour is perfect.
Drinking during excersise is tricky and you have to train it. They say excersises shorter then an hour you don't have to drink. But with triathlon I think you should, cause even a training under the 60 min will ask a lot from your body.
Swimming and drinking will be difficult so thats a no go for now. On a bike it's easy. I'm taking little zips @ a time and for now its in three stages. When I got my pase after swimming. To recover and rebuild energie. Halfway to hydrate cause of the impact that's being delivered and @ the end to gain the energie for the first km running.
The fillings of the bottles i will discuss another time.
My training today was a bike/run training.
Bike 5 min warmup 5 min 80 rpm and 20 min 90-100 rpm
Last 5 min relaxed. My pase was just 32 km/h avg.
I fixed a spot where I had my running gear and in less then a minute I changed trousers and shoes, dropped helmet and started running.
This I had done many times before in the gym, so I knew my first km should be easy running.
My pase was just under 5 min/km which is faster then my pase just running. So that was awesome. The other km went all faster then the one before and I finished with a pase of 4:38/km. That's 13,7 km/h !
My fastest time @ the 5k so far.
At home I stretched and cooled down for a half hour.
Great training day.