Ran across the city again today… third time this Winter. I don’t think it was too bad out there, and I’m pretty sure I could have survived just fine, but the weather is supposed to jump up to a snow dump at some point today, and I didn’t want to have that during my time out. I have had to walk my bike across town, wearing cleats, and once was well beyond enough. Never again, hopefully!

Seeing cars spinning out all over definitely made me feel better about my decision, but oh well, new training phase! Yesterday was the usual rest day, so today is the first proper day in the power phase. Conveniently, I also just found this post a few days ago:

Hawaii Ironman Secrets

written by a fairly successful athlete pointing out that most of his training was going against the grain, ignoring most of the usual training mantra and just focusing on intervals to develop strength, as well as the importance of recovery. (The usual training mantra does suggest that enough recovery is important for intervals, since hard intervals not being hard enough are junk miles, but he takes it to a pretty strong extreme.)

In the power phase I am now going to be hitting intervals pretty hard, and given my issues with the ankle I like the reassurance that not running too much might be able to lead to great success, though I do feel there’s a little bit left off this post. Having a base in the first place is important, so long rides are still necessary. The claim that you don’t need to do 6+ hour rides is of course more relevant for people that can finish the bike course in just over 4 hours like him, though he brings up an interesting question: if you focus on intervals to develop speed, and bring your bike time town close to around 4 hours, maybe it’s not so important to do those long rides for your pre-speedy expected bike time.

As per not doing bricks, there is actually support for that already out there as a few studies showed that all levels of triathlete got no real benefit from a brick vs. just running on the same day as the bike at any time. As per doing none at all, well, after you’ve already got a year of races done, you are about as used to it as you can be…

I am a fan of unconventional approaches instead of just accepting what’s been passed down for years without asking questions, and having not really got the long rides I was looking for so far (I can’t imagine 4 hours on the trainer….) perhaps there is still hope for me!


I am very happy to almost be done with my strength phase and be starting the power phase soon. Not that I haven’t enjoyed the strength work, but it’s going to be really nice not pushing near 3RMs on the squat and deads next week!

On an unrelated note, I came across a recovery shake that seemed interesting (see …). I shaped it around what I had available at the time, and loved it, so let me try to spread some joy:

Firstly, a half cup of cherries and a half cup of mango slices (both frozen only in these parts) as well as around half inch cuts of turmeric and ginger roots (nice hint of flavour as well as anti-inflammatory properties). Top with a handful of almonds and any other nuts/seeds you like (I have typically add pumpkin seeds for the variety of micronutrients). Looking for some extra after a harder/longer session, I’ll be ‘generous’ with my measurements above, and/or toss in a few dates as well.

shake solids

From here, add 1-2 cups of water, and 1-2 cups of almond (or your favourite other) milk in a 1:1 ratio. (Closer to 1 cup of each if you like a thicker shake, 2 cups each if you like otherwise, I just pour without measuring, roughly 1.5 cups each.) Blend, and enjoy!

shake shaking