Week 14 Triathlon Training Recap: Back to Full Workouts After Injury

I was feeling good for the first time since my back injury this week, so I got back to my workouts and put a test on myself to see how I was tracking in week 14. I’m pleased with my results and Look forward to another test sometime around week 18-19 to see my progression.

Monday: Rest Day

Nutrition: We had chicken piccata with garlic bread for dinner after a lunch of a protein shake and a protein bar snack in the afternoon. 

Tuesday: Outdoor Run

I was finally feeling back to myself physically with my lower back strain from last week so I opted for an outdoor run as my first workout back. I did 6.75 miles in 54:09.

Nutrition: I had scrambled eggs and a bagel for lunch with a protein shake and then a hamburger for dinner.

Wednesday: Golf and Pickup Basketball

I got out for my first round of golf for the year in the afternoon and got a quick 18 holes in before going to my usual pickup basketball game in the evening.

Nutrition: I had scrambled eggs again for lunch with a protein shake. For dinner I had a leftover burger from the night before with an after dinner snack of popcorn.

Thursday: Strength workout

I went with about a 45 minute strength workout focused on body weight exercises and mobility.

Nutrition: I had a protein shake for lunch followed by some chicken on the stove for dinner with broccoli. I had a late night snack of greek yogurt.

Friday: Swim workout

I wanted to see how my swim workouts have been going so I set a goal of doing ⅔ of my race distance without taking a break standing in the shallow end. I succeeded in not hanging onto the wall or standing up, but still took some time treading water or catching my breath by floating on my back. I did 1,375 yards in the pool in 39:53. I’m encouraged by the fact that I could swim without needing to stop, but I want to get better at being able to swim continuously without needing to take any breaks whatsoever. I will get back to my form workouts and do another test like this next month.

Nutrition: I had a protein shake in the late morning and then pizza for dinner followed by some sweets for dessert.

Saturday: Long Brick Workout

I had plenty of time on Saturday so I wanted to keep with my theme of ⅔ of race distance from my swim workout the day before. I did the bike portion on the stationary bike in 1:41:47 and then went for a 8.17 mile run outside in 1:06:01. My bike pace puts me roughly in line with my goal of completing the bike in two and a half hours, and I was encouraged that I could still run 8 minute miles on average with heavy legs after the bike. After my nearly 3 hour workout I spent a considerable amount of time stretching and doing mobility work before an ice bath.

Nutrition: Before I started my workout I had a protein bar and banana. I had another protein bar and banana at the tail end of the bike workout. When I was complete I had a large steak dinner with asparagus and some cake for dessert.

Sunday: Rest, but Golf

I took the day off from an intense workout, but played golf with some friends.

Nutrition: When grilling my steak on Saturday I also cooked a bunch of chicken and flank steak to meal prep for the next couple days. I had some left over brats for lunch and then chicken for dinner.