My 2015 Race Schedule and Nautica Malibu Triathlon Training Volume

Dave's 2015 Race Schedule

• September 20, 2015  Nautica Malibu  Triathlon  1/2-mi. S/18-mi. B/4-mi. R

• season primer: I want to beat my 2012 time of 1:45:30 but I also want to get into the rhythm of training consistently.  I plan on being lean and mean by this race; I should be at least 13-weeks into my ketogenic diet and burning fat more efficiently

• October 11, 2015  JetBlue Long Beach Marathon  26.2 mile run

• This is an A-priority race and I plan to PR (personal record) on my marathon.  I should already be a lean-mean-fat-burning-machine by the time I start this race

• HITS Palm Springs Half-Ironman  1.2-mi. S/56-mi. B/13.1-mi. R

• An end-of-season A-priority race.  I plan on getting a half-ironman PR at this race and beating my 5:51 that I got at half-Vineman and half-Ironman CA in 2006

I've got lofty goals for this season but despite being older, I'm 10x  smarter.

Nautica Malibu Tri Plan

I'll run a base-style training block where the priority is consistency.  The only high-intensity training I'll do is during my strength training and everything else will be long-slow-distance intensity.  My goal volume is the following:

• 20 swims
• 20 strength and core training sessions
• 30 bricks ( bike to run)
• 10 race simulations

Training Guidelines 

• No Sleep, No Train
• Maintain Ketogenic Diet
• 15 minute stretching daily
• Technique drills during all workouts except for simulations

I'll be updating my training plan with details on my strength training routine, biking drills, running drills, and swimming drills.  Stay tuned.

Dave

Training Under Ketosis: Bonked Running Day 1

I know what it feels like to bonk during training.  'BONKING' is the point when your body runs out of immediate fuel and cannot produce enough energy to sustain the current level of activity.  It is the point when available glycogen (sugar)  gets depleted and one has to rely on the SLOW metabolism of fat for energy.  Exercise intensity and power output are reduced drastically because energy from fat is released at a lower rate than with glucose.
I was reminded of this concept on this morning's run.  It was the first run using my GARMIN GPS/HEART RATE MONITOR since starting the ketogenic diet and now I have concrete proof that I have a long way to go before I truly become keto adapted for running.

Producing ketones for energy is one thing, and being an efficient 'fat burner' is another.  Though I've achieved ketosis for the past 2 weeks, my body still hasn't gotten to the point where it easily derives energy from fat.  If you click on the following link, you'll see my run data and it is VERY FAR from being anything impressive.

Garmin Connect

The run was a continuous 4-miles and the objective was to maintain a comfortable conversational pace.  I averaged a 13-minute mile and was only able to keep my heart rate around 120-123 bpm.  I got a couple of laughs from the cyclists and other runners who passed me up because I looked so pitiful.  You'll see that my heart rate spiked at certain points but really, those were just occasions when I passed by a house that had some interference tweaking the signal from my chest strap.  I felt like I hit the wall right from the start.  It's safe to say that this (13-minute mile) is my base aerobic pace while in ketosis.  I felt like I could go for hours as slow as I was going.  The goal is to condition my body to metabolize fat more efficiently so that I could run faster with the same heart rate and perceived level of exertion.  This means MANY more runs while in ketosis.
It will take a while.

Happy training,

DAVE