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So moving on to Build 2 and things are starting to become more intense. Also, as my first competition is on the 22nd May, I need to start trimming down to race weight. It’s not an easy thing to do as you of course still need to maintain enough energy to train, and also not take it so far as so you start to lose muscle. It’s not bulimia, just race-weight trimming. For those concerned, there is a huge difference!!

The Plantar Fasciitis took another bite at the apple in the first week which wasn’t amusing. Fortunately it turned out to be just a light pull and so after a few days rest I could get back training. The Osteochondritis Tendonitis in the right patella has also been causing some issues, especially when the knees are twisted or if I land in a certain position on the knee during the foot strike. I’ve been given some exercises to combat the issues, but it still lingers.

The swimming is going great and I’ve been moved up to the hardcore group of swimmers: 16-min 1500m swimmers. I’m obviously being annihilated every session, but it’s been a great tow-rope on my form. Whilst it feels like you’re going slower, it is (I hope) all relative. In the competition on the 22nd we will see the proof, or lack thereof.

The bike is taking shape again after the lay-off and I did a couple of my best rides in some time trials so far. With the drop in weight and a focus on power, things have started to look quite decent in this camp too.

Week 1

Cycling: Force workout. Hard 3km uphill x 2, i) big plate + 14 chainring, ii) big plate + 13.

Running: 20 minutes easy jog

Swim: I 300m easy, 6×100 combined w/fins, 2×500 w/paddles every 6.30, 300 drill w/fins, 12×25 velocity. II 2×400 w/fins every 6.30, 4×200 combined every 3.15, 2×300 combined every 4.30, 12×50 kick w/fins, 500 easy

Tuesday

Cycling: Anaerobic Endurance. 2×2km at max.

Gym: Plyometrics – 4 x 15 squat jumps, 1 x 20 side-to-side jumps, 1 x 20 split jumps

Swim: I 300m easy, 3 x 300 w/paddles every 4.10, 2 x 300 combined every 4.40, 6 x 50 kick, 200 drill, 8 x 25 velocity. II 800 w/paddles, 1 min rest, 2 x 400 every 5.30, 4 x 100 every 1.20. 8 x 25 kick, 200m easy.

Wednesday

Cycling: 70 km with 20km of interval workouts.

Running: 30 minute medium-pace run.

Swim: I 300 smooth, 10 x 100 combined every 1.30, 5 x 200 w/fins every 2.40, 300 drill, 16 x 25 velocity. II 2000m combined, 4 x 25 relays, 200 easy

Thursday

Run: 10km rolling course, pulled tendon in bottom of foot.

Gym: Legs workout. Leg Press 5×10x80kg. Leg Press 4×8x100kg.

Swim: I 300m easy, 1200 w/fins combined, 1000 w/paddles, 300 drill, 8×25 speed w/fins. II 2x [400 combined w/fins, 45 sec recovery, 400 w/paddles, 45 sec recovery, 200 combined]. 4 x 25 relay, 200 easy.

Friday

Swim: I 300m easy, 8 x 200 combined, 400 w/paddles every 5.30, 300 w/paddles every 4.10, 200 w/paddles every 2.50, 100 w/paddles. 300 drill, 12 x 25 velocity. II 10 x 150, 30 sec recovery, 10 x 50 w/fins, 200 easy.

Saturday

Cycling: 40km easy ride

Run: 7km medium-paced run.

Sunday

Ended up being a rest day…!

Monday

Run: 30 minutes easy.

Swim: I 300m easy, 500 w/paddles, 400 combined w/fins, 300 w/paddles, 200 combined w/fins, 100 w/paddles, 300 drill, 8 x 25 velocity. II 1000 w/paddles, 1000 combined w/fins, 4 x 25 relay, 200 easy.

Tuesday

Cycling: Track, muscular endurance. 3 x 2km team trial.

Swim: I 500m easy, 8 x 125 w/fins, 6×150 w/paddles every 2.00, 300 drill, 16 x 25 velocity w/fins. II 3 x 400.

Run: 50 minutes easy.

Wednesday

Cycling: Force then Power workouts. 2/3 minutes uphill max output.

Swim: I 300m easy, 1200m combined, 1000 w/paddles, 300 drill, 12 x 25 velocity. II 15 x 100, i) 5 combined, ii) w/paddles every 1.20, 5 w/fins every 1.20. 4 x 25 relay. 200 easy.

Run: 30 mins easy.

Thursday

Run: 30 mins easy.

Gym: Legs workout. Warm-up squats, 4 x 8 w/bar. Leg Press 5 x 10 x 80kg. Deep Squats 3 x 10 x 30kg. Leg Press 4 x 10 x 100kg. Hamstrings 5 x 10 x 24kg.

Swim: I 500m easy, 9 x 100 combined every 1.35, 800 w/paddles, 300 drill, 8 x 25 velocity w/fins. II 1500m w/paddles, 1 min rest, 1500m w/fins, 8 x 25 velocity, 200m easy.

Friday

Swim: I 300m easy, 900 combined, 2 x 500 w/paddles, 2000 w/fins, 350m total of relays.

Saturday

Cycling: Easy 1 hour ride.

Run: 1 hour endurance run.

Sunday

Rest day.

Monday

Gym: Plyometrics. 6 x 15 deep squat jumps. Calf raises 4 x 20 per side, Single Leg Squats 4 x 8 per side.

Swim: I 400 easy, 4 x 300 combined, 12 x 100 w/paddles every 1.20, 300 drill, 12 x 25 velocity. II 1000 combined, 1000 w/paddles, 100 easy.

Tuesday

Run: 1 hour endurance run, with 10 minutes muscular endurance.

Swim: I 400 easy, 8 x 150 w/paddles every 2.00, 4 x 300, 300 drill, 12 x 25 velocity. II 10 x 300 w/15 sec rest. 100 easy.

Wednesday

Gym: Legs workout. Warm-up 3 x 10 w/bar. Leg Press 5 x 10 x 100kg. Hamstrings 5 x 12 x 24kg. Leg Press 5 x 8 x 120kg.

Swim: I 300m easy, 8 x 125 combined every 1.55, 800 w/paddles, 300 drill, 12 x 25 w/fins & paddles. II 1500m w/paddles, 1 min rest, 12 x 100 every 1.25, 2000 w/fins, 100 easy.

Thursday

Run: 40 min easy

Swim: I 300 easy, 600 w/paddles, 5 x 100 combined every 1.35, 400 w/paddles, 3 x 100 combined, 200 w/paddles, 100 combined, 300 drill, 12 x 25 velocity. II 500, 10 x 100 w/20 sec rest, 800 w/fins, 20 x 50 w/fins every 45s. 200 easy

Friday

Swim: I 300 easy, 6 x 150 combined every 2.15, 5 x 200 w/paddles every 2.45, 300 drill, 12 x 25 velocity. II 800, 5 x 200 combined, 800 w/paddles, 10 x 100 combined. 100 easy.

Saturday

Gym: Plyometrics. 4 x 15 deep squat jumps, 4 x 20 split jumps. Calf raises 4 x 20 per side, Single leg squat 4 x 8 per side.

Sunday

Run: Endurance run, 50 minutes w/ 10 minutes moderately hard.