1hr 10 minutes watt bike tonight. Surprisingly, after a day or 2 full of cold, I felt better than ever. Must be getting fitter!

Warm Up:5 Mins Easy
1 Mins Build to Threshold

Set 1:
6 Mins OGE 55 – 60 RPM 
2 Mins EASY recovery
6 Mins OGE
2 Mins EASY recovery
4 Mins OGE
2 Mins Easy Recovery

(OGE: RPE 6/7)
(Recovery in Z1 RPE 1/2)

Set 2:
4 Higher Cadence Efforts 85- 90 RPM
4 Mins High Cadence Recovery
X 4

(Higher Gear Cadence Efforts RPE 6/7)
(Recovery in Z1 RPE 1/2)

Rest of Session Easy Recovery Cool Down RPE 1/2

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The post Strength and Speed Builder C. Key Bike Session – 19/03/2019 appeared first on Couch Man 2 Iron Man.

2 hour bike ride today, due to the weather decided to do in the gym on the Watt Bike, got to watch Ghost In The Shell whilst doing in.

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The post Long Bike – Aerobic Bike Ride. HR Zone 2 – 10/03/2019 appeared first on Couch Man 2 Iron Man.

Easy Bike 1hr and Easy Run 45 minutes on the agenda for tonight, as time was tight and lights getting turned off in the gym I managed 45 mins spin and 30 mins treadmill – better than nothing!

Training as part of my plan building up now, looking forward to the next few weeks of training and my fitness hopefully going up.

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The post Watt Bike Spinning & Treadmill Running 07/03/2019 appeared first on Couch Man 2 Iron Man.

Started my full ironman distance training plan today. First session was a bike, the details for the session are below. Session was good and walked out happy I completed it fully. Now to rest for the run that is on the plan for tomorrow.

If you want to read more about my Ironman training plan, I wrote about it here.

Here are the details from tonight’s session:

Tonights Description From My Ironman Training Plan:

A straightforward test to gauge your fitness and ability to ride at race pace.

Choose an undulating route thats clear, safe and has minimal to zeros stops for the main test of 60 mins. (note – I chose Watt Bike in gym)

Warm up: RPE 2/3
Ride easy for 15 Mins;

Main set:
60 Mins ride at race pace

Quick notes. 
•Pace yourself don’t go too hard; you should be able to hold this pace throughout.
•Use the RPE scale of 1 – 10. 10 being the toughest and aim to hold a RPE of 5-7 throughout. RPE scale attached
•Cool down for 15 minutes at a steady pace

Cool Down: 15mins RPE 2/3
Easy Ride.

Find out how to get a similar ironman training plan here.

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The post 1.30 TT KEY SESSION 25/02/2019 appeared first on Couch Man 2 Iron Man.

Bit pushed for time today, as maybe going out tonight but managed to get a 30 min watt bike session in – did at recovery pace as legs are feeling it a bit from training every day so far this week and did a run last nite so not a lot of recovery time. Actually didn’t want to venture out today as it was so cold but once there in gym all good – nice relaxing ride watching Dragons Den on YouTube (they did not invest) and Tesla Autopilot videos (sad I know).

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The post Watt Brrrrrrrrike Session Friday Morning 30 Minutes appeared first on Couch Man 2 Iron Man.

Good session tonight on the watt bike. Nice steady pace and got to watch some YouTube whilst doing it. On way out saw my good friend Shaun which is always a bonus. Ignore the map, gps was on but I wasn’t going anywhere lol

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The post Hour spin in gym on watt bike appeared first on Couch Man 2 Iron Man.