(dog sniffs the microphone)
- Hey, hey, hey, back off.
(tires and pedals spinning)
You want to eat this so much, don't you Pete?
It looks delicious, awwwwwww.
Very highly recommend it.
Very beautiful but like, cold as hell.
(treadmill spinning)
(whooshing and farting)
okay, one hour on the bike and I think it's heavy power.
I'll tell you about it in a bit.
I'm gonna have ugly cry-face going on.
(female voice on the TV)
(fast-paced pop music)
Just about finished the progressive warm-up for 10 minutes.
The reason that we do this set
is because during the week I don't have time
to do massive, massive volume.
So we just get in an hour of really hard work on the bike.
It's gonna end up being 32 minutes in zone two.
No sorry, 32 minutes in zone four; that's hard.
If you don't know what zone four is
check out a link below to the website
and I've got an explanation of how to figure out your zones
and what zone four means.
I think I'll probably link somewhere up there
to another video that I did
explaining what the zones are.
When you do that hard, hard workout, heavy power,
way harder than you do in the race,
for a sustained period of time,
it makes your muscle system strong.
You don't want to over cook it.
Obviously I'm getting at this a little bit later in the day.
Yesterday was a tough day.
The day before was a tough day.
I got to sleep late last night
because we were getting vlog number one up.
So I need a little bit extra sleep.
Make sure the body could recover.
Let's get out of here.
I'll check back in with you after the work is done.
Number four of eight.
This is brutal already.
We'll get through it.
I'll be a sweaty mess of a puddle
when I get through it, but I'll get through it.
So I gotta confess, I didn't do all eight
at four minutes hard, one minute easy.
That's okay, that's a lot.
I ended up getting to, hey Pete.
I ended up getting to five
at four minutes hard, one minute easy.
Then I had to do the last three
at three minutes hard, one minute easy.
That's okay, like I said yesterday,
you gotta build these workouts to the point
of what you can do.
The workouts are built as a perfect, perfect workout
if everything fires on, here sit down
if you want to be in the vlog; sit.
I know, I taste delicious.
So yeah, it's much better to just back off,
give yourself a little bit more rest.
Frankly, that's what the coach said to do.
If he's saying that and he just loves
putting me in pain, you know it's okay.
It's better to do that than to be completely
out of the workout.
Off to work; busy-ish day at work.
We're gonna start figuring out all the gear
and workflow for these vlogs.
Bear with us because, another dog!
Bear with us, we're gonna figure out the gear.
We're gonna figure out the workflow,
the lighting, the microphones.
It's gonna be slick in a few weeks.
My god guys.
Bike ride in this morning was no picnic.
It was like -25 out, Celsius with the wind chill.
And at that temperature, a commuter bike
is just not happy.
It didn't want to get out of the garage.
Plus I'm also fairly shattered from the last two days.
I want to talk about a couple of things that are like.
Well one's house cleaning, one's just really cool.
House keeping for triathlon Taren
is when I give you guys these workouts,
they aren't to be followed to the letter.
These are a guideline.
As I mentioned yesterday about the swim workout,
they're kind of designed to be flexible.
So swim workouts are often designed
that you can come a little bit late
or leave a little bit early
and you just chop off reps in the set.
You do whatever you can.
Bike workouts like I did this morning,
you can't always go 100%
because if you're going 100% all the time,
you're constantly smashing yourself
and not taking time for recovery.
Or you're over cooking yourself; you're gonna get hurt.
I'm not a triathlon coach.
I'm also not a doctor.
I'm just play one here on the internet.
Go to a level of intensity and workload
that you can handle.
Don't get yourself injured
because I told you to do a workout that you can't do.
That's number one.
Number two is overall health is fun.
Something that I struggle with a lot
in the office is that I have tendency of sitting.
I've been sitting in office jobs for 12 years.
I just recently got a standing desk.
Then what I found with a standing desk
is that I got tired and then I started slouching.
I threw my back out in December.
I ended up buying, and this is day one,
it's called a Wurf Board.
It's like a blowup, kinda like a standup paddle board
that you blow up.
You put this under your feet.
You go on it barefoot.
Then, hopefully you can go on a standing desk all day.
I very highly recommend it.
I'll put a link to it in the description below.
Caveat about links that I've put in the description below,
often they're going to be affiliate links.
I'm gonna tell you straight out.
They're affiliate links because how we support this channel
and actually make it a thing and I can
pay videographers to make these look really slick
and continue to do them time and time again,
is because of support link affiliate links.
Affiliate links work in a way that cost you nothing
and we just get a small commission
from the affiliate partner.
But I will never ever ever put an affiliate link
into something that I don't like
and I wouldn't use myself.
This so far I like.
Two hours in and it's like, it's fun.
It's called a Wurf Board.
It's make with bits of real mahogany so you know it's good.
Okay, that's it.
I got a busy afternoon so I won't be checking in.
I'll talk to you in a little bit.
I got another run tonight.
It's gonna be a threshold run back at the track.
Actually on the treadmill.
That'll be a brutal one.
I'll see you when I start that.
Another late-ish day at the office.
No reason, other than we went to the bar to hang out.
Now I gotta go and do a threshold run after having a wine.
I'm gonna be so good.
I'm gonna be so good at that run.
See you at the track?
You gonna be at the track?
I'm gonna be at the track.
I'll see you at the track.
By the way, I just posted a vlog; it was a good one.
As in yesterday's vlog; it made me smile.
Winnipeg is pretty harsh in the winter.
This is all ice blocks all around here.
For a big ice fort at what's called The Forks
right in the middle of the city.
Pretty beautiful but cold as hell.
I think today was -23 riding in.
We have buildings made of ice, ice!
(light, quick piano music)
(bike riding over ice and snow)
(wind whipping)
Okay my hand is cold; that's all you get.
That is one bad-ass baby in training.
Time for a run.
This workout, if I remember correctly,
is a bit of a bitch.
It's tough but it's fair.
I'll write it out while I'm on the run,
but there's a lot of threshold in it.
Threshold is like 5k race pace.
That's about as fast as you want to hold
for two minutes we started it out at.
Right now we're doing it at three today.
One thing you need to know about threshold fast work
is that you don't want to be doing it right from go.
So when I'm doing these sets right now,
we're gonna be increasing up to threshold pace
in the first minute of those three minutes.
It'll make sense when I write out the workout.
I think some doorknob is on the one treadmill
that's still working.
He doesn't know that's my treadmill; that's my treadmill.
I'm gonna go get in his face.
(upbeat orchestral music)
(treadmill spinning)
So that's it; about 39 minutes
of I don't know how long I went.
It was hard; it was a tough one.
I'm ready for a one workout day tomorrow; that'll be nice.
Alright, go kill it out there.
Because my day is over.