I knew 2 things going into this past week of workouts. First, I would still be dealing with nausea and pain and I know how much that affects my workouts. And second, I was going to be doing the Dri–Tri on Saturday. The Dri-Tri is going to be a separate post because I have a lot of say about how that went. But for my regular workouts, I knew that I had to find a balance of getting ready for how intense the Dri-Tri is and taking it easy so I’m not too tired by Saturday. The nausea actually helped me balance that since the days I was feeling the worst had to be easy days.
Monday’s workout was a power day, and it was the worst nausea day of the week. I’m glad it was a power day because I knew things wouldn’t be as long and there would be more opportunities to have a bit of a break.
For cardio, we had 3 blocks that all had the same pattern. We had a push pace, an all-out, a walking recovery, a push pace, a base pace, and an all-out to finish the block. The times of each interval switched up between the blocks but having the same pattern was helpful. I did play around with the resistance levels on the bike for the long push and all-outs, but when the intervals were shorter I just focused on pedaling faster.
On the floor, we had 2 blocks. The first block had pullovers with weights, sit-ups to squats, lateral raises with weights, and bench hop overs. After doing one round of the exercises, we also had a 200-meter row. I tried to go a bit heavy with the weights even though it was a power day because I wanted to make up for what I couldn’t do on the bike. And when I had the 200-meter row, I ended up being pretty slow. The second block had single-arm weighted work, plank low rows with weights, and squats. There was also supposed to be a 200-meter row at the end of each round, but because I was struggling by that point I skipped the row.
Wednesday’s workout was an endurance day. I was finally starting to feel better so I was able to do more than I could on Monday. The cardio block was one long block that had rounds of push paces with base paces after. All of the base paces were 1 minute, but the push paces increased every round. We started with a 30-second push and went all the way up to a 3-minute push. And the cardio ended with an all-out. I was feeling really good during the cardio block and it helped me feel a bit more confident about the bike portion of the Dri-Tri.
The rowing was a single block. We started with a 500-meter row and then we had squats with front raises using the medicine ball. We repeated it with a 300-meter and 100-meter row. Then we went back up the rows with 100, 300, and 500-meter rows.
And the floor was 1 block but it had 3 mini-blocks within it. Each mini-block was supposed to be done 3 times before moving on to the next mini-block. The first mini-block had bicep curls and skier swings. The second mini-block had lateral raises and hip hinge swings. And the last mini-block had lunges and hip hinge high rows. All of the exercises were with weights, but I wasn’t going too heavy because it was a lot of work and a lot of reps.
Friday’s workout was a power day and it was my last workout before the Dri-Tri so I knew I had to make sure I didn’t go too hard. Power days are easy to push myself, but if I did that then my Dri-Tri would suffer. And I was finally not feeling nauseous so I was optimistic that I wouldn’t be nauseous for the Dri-Tri, which I was afraid of.
Cardio had 2 blocks with similar formats. We had a push pace, base pace, all-out, walking recovery, and then 2 more all-outs with walking recoveries. The first block had 1-minute intervals and the second block had 30-second intervals. I did work with the resistance levels for the first block but skipped them on the second to focus on pedaling faster. I knew with the Dri-Tri that I wouldn’t be using the resistance levels so fast pedaling was important to work on.
The rowing was also 2 blocks. The first block started with a 200-meter row and then we were supposed to do lunges with medicine ball raises, but I modified those to be squats with medicine ball raises. Then we had a 150 and 100-meter rows with the same exercise between each row. The second block was timed rows with the same exercise, but I wanted to get some extra rowing time in to be ready for the next day. So I just rowed as long as I could without breaks for that block. I was feeling discouraged because I wasn’t able to row that long without a break, but I tried to remember that in the Dri-Tri the rowing would be the first thing and I wouldn’t be tired from the bike.
And the floor also had 2 blocks. The first block had deadlifts, reverse lunges to hops (which I modified by using the straps), hamstring curls (which I switched to hip bridges), and rollouts on the ab dolly. The second block had lateral lunges, skater lunges, and knee tucks on the ab dolly. I could have gone heavier with the weights, but just like everything else for that workout, I was trying to go easy so I wouldn’t be tired the next day.
Even though I had some struggles with my workout week last week, I think I worked through them the best that I could and they even might have benefitted me. I didn’t overdo things before the Dri-Tri, but I felt like I got a lot of good work done that prepared me for it. I still had a little hesitation about how I would do with the Dri-Tri, but I felt as prepared as ever for it. And I’ll share how it went on here tomorrow.
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