Seeing as it has been a quarter since my last post, and seeing as we are walking into the start of the outdoor inline season, I thought it was time to post here again. Really, life has been kind of hectic. We went to Hawaii over Christmas in 2014, meaning I got to skate outdoor in 70+ F weather on Christmas. That was pretty cool. After that, I spent a lot of time being busy around the house, taking care of our toddler, and eventually helping to take care of a newborn. With two kids and a lot of personal and family changes on the horizon, this outdoor season looks to be a bit of a transition year. Regardless, I am already skating outside, which means it is time to get fitness focused on my races this year.
First, I currently plan on attending the Chicagoland Inline Marathon and the NorthShore Inline Marathon this year. If the stars align, I might be able to make it to the Minnesota Half, but right now I do not expect that to be a possibility. With a truncated race schedule, this presents the opportunity to have a more focused early season build phase for training. As such, as I am considering how best to organize my training for this season, I am taking this opportunity into consideration.
Before digging into the details of the training plan for this season, though, I want to review the off-season. I had a couple of specific goals beyond what was mentioned in a previous post. Specifically, my goal was to add 15 pounds to my heavy lifts before the start of this inline season. My goal was to rear squat 200 lbs. and dead lift 250 lbs. I hit those marks at the end of March, pretty much right on schedule. Beyond these goals, though, I spent a lot of time on the slide board, but not enough time on the bike. As a result, my lack of cardiovascular fitness reared its head while I visited Team Rainbo last weekend for the last team indoor training session of the year. Even skating on wheels that have seen a lot of miles outdoor, I was able to push the pace, but didn’t stay with the pace line because I didn’t feel like I had enough grip to not be a danger to everyone else in the line when pushing deep in the corners. What stood out, though, was the diametrically opposed burning chest and spry legs. Lifting heavy has been good this off-season, but I didn’t get enough cardio. Slide board and jumping on boxes alone isn’t enough. I wasn’t consistent enough about spending any kind of time on the bike this winter, and that is something I absolutely must fix for next year. This notwithstanding, my early season skates have been slightly faster on average than at the start of last year, but I haven’t been quite as efficient, meaning my heart rate is a little higher than my similar work outs this time last year. I feel stronger, though, and that helps the mental game.
As we transition into the season, though, it is time to change training cycles. This transition will implement some of the things I learned after last year, like maintenance weight lifting needs to be in the schedule during the season. Going back to weight training during the off season in 2014, proved to be more challenging than it should have been, requiring a 35 pound deload before building up to a 15 lbs. personal best on all my lifts in March. I lost too much in that time period, and I hope to preserve these new personal bests through the season so that is my starting base weight in the fall. While there is one day of weight training built into the schedule, I expect to also use it as an occasional rest day, since you maintain strength gains longer than cardiovascular fitness gains. I have a lot of rebuilding to do with cardiovascular fitness, but that will eventually come back, too. The season of technique last year also proved helpful, so I am planning on dedicating a day for the first month of the season to work on technique, using cone and double push drills from the Mantia Clinic last year. So, this is what the outdoor training schedule will look like this year:
- Mondays: Maintenance weights
- Tuesdays: an easy recovery skate
- Wednesdays: Cone Drills and intervals
- Thursdays: longer intervals and/or hill skates
- Friday: a recovery skate
- Saturday: Long Tempo Skate, and
- Sundays: Long Trail skate in the afternoon
Hopefully, this will maintain my strength baseline and build my cardio back to where it was toward the end of last year. This plan will change a little bit once we get to June, as I will likely cycle out the technique day for more intervals, hills, or duration skating sessions. Regardless, with only two races in the relatively distant future, patience will be necessary.