PAWLISA PROJECT: Training Totals, July 2019
Turn that shit up to 11 because my volume is increasing big time!! Each week my training volume is rapidly increasing from 11hrs to 17hrs and soon 20hrs! It’s all necessary for a successful Ironman race. These past 4 months are about being disciplined and dedicated. All the training has little by little shrunk the fear and built my confidence as I head into the biggest challenge of my life…IRONMAN!
I was disappointed this month when they canceled the NYC Triathlon due to extreme heat! I was fully acclimated and ready to set a PR until they canceled it two days before. So instead a few of got together did a long ride up the infamous 9W.
RACES:
NYC Triathlon-CANCELED!
JULY TOTALS
JULY TOTALS:
SWIM: 32,798 yds
BIKE: 496 miles
RUN: 102.34 miles
Changes: More bike Adjustments and onboard hydration systems. New supplement!
-I decided to raise my handlebars about 1 cm for better comfort when I’m down in the aero position. My upper and front part of shoulders was experiencing some discomfort. Thus far it’s made a big difference
-I wasn’t happy with my current rear hydration setup. So I decided to try the Profile Design dual hydration system. My older setup was by X-lab, which is a great product but with my type of saddle, it mounted a little awkward, causing the bottles to be too angled and as a result made it harder to reach. I did, however, go with a new X-lab mount for the aero bars which has been great so far.
-Hydrogen Water tablets have been great. I feel better recovered afterward
New Supplement:
-New Onnit Total Nitric Oxide!!! I love it. I often take a beet juice powder supplement weeks prior to races to help increase my EPO levels. I was very excited with Onnit came out with their own. So far it has been amazing. Increased energy during my workouts while maintaining a lower heart rate.
-Floyds Of Leadville CBD: Love this new full-spectrum CBD oil. Great at night for sleep and recovery. They also make a plant-based CBD recovery protein bar. Very good! Love this brand.
-Adding more frequent massages, at least once every two weeks.
-Daily and longer stretch/foam roll sessions, always using my Pso-Rite!
Growth Areas: Swimming and Biking
-Last month I increased my time per 100yds by 5-10 seconds. Now I’m easily 20 seconds faster per 100yd than at the beginning of the year! Happy about this!
-I’m biking harder and longer! I did my longest and furthest ride last weekend, 4.5hrs at 75 miles and felt great. Next month I’ll hit my century ride, 10 miles!!
Areas for Improvement: Sleep and Recovery, Bike power.
-I’m traveling less but still trying to optimize my sleep. It’s been a lot more consistent this month. I’ve been trying to get an extra 1hr of sleep each day which has helped a lot in my recovery.
-I went riding with some buddy and realized how far I still have to go in order to keep up with these studs on the bike. My endurance is great but I need to majorly increase my average power. I have a lot of riding on the books next month so I will be improving quick!
What’s next: No race in August. It’s all about brick workouts and with an increase in volume each week as I head into September. Train, train train, rest, recover and repeat! Train Harder!!
Thank you,
Greg Pawlisa