Forging Iron | Week 42


Strength - Upper Body

Chest and back were on the agenda today with David, with the workout starting off with heavy barbell bench press. The second and third supersets were a little easier, but the last superset with dumbbell punches KILLED.

Part 1

  • Barbell Bench Press
  • Plate Front Raises
  • Wide Seated Rows

Part 2

  • Cable Flyes
  • Close Grip Lat Pulldowns
  • Dumbbell Shoulder Shrugs

Part 3

  • Front Cable Raise
  • Front Cable Pulls
  • Reverse Rows

Part 4

  • Push-Ups
  • Bench Dips
  • Dumbbell Punches


Strength - Core

Today featured two workouts, back to back. That's been happening a LOT over the past couple of months, with the race coming up in a few weeks. To be honest, I'm looking forward to working out a little less, I'm getting burned out.

Anyways, the core workout wasn't that bad. The worst part was probably dead bugs, but everything else was pretty easy.

Core Workout

  • Toe Touch
  • One-Handed Reverse Rows
  • Resistance Band Knee Drive
  • Knee Hug Sit-Ups
  • Side Plank Twist
  • Side Leg Lift
  • Plank Walk
  • Dead Bug
  • Dumbbell Back Lunge
  • Plank Leg Circles


  • Type: Freestyle Intervals
  • Distance: 2,500 yards
  • Time: 50:58
  • Pace: 2:02/100yd

This swim was pretty tough, I think I'm rotating my body too much in the water. Also, my hand keeps "fluttering" as I pull it through the water. This is wasted energy, so I need to keep my hands and arms firm as I pull myself through the water. My kick also needs a lot of work, I can tell that it's not consistent.

So, basically there are a million things I need to fix with my swimming technique.



I took today off and made a bomb-ass vegan curry recipe. Check it out HERE.


Strength - Upper Body

Another two-a-day training day!

Started it off with an upper body workout in the morning from one of my German Volume Training days. After work I went for a run, doing sprint intervals as is my usual run during the week.

Upper Body Workout

  • Incline Barbell Bench Press
  • Pull-Ups
  • Dips
  • One-Arm Dumbbell Arc Row


  • Type: Sprint Intervals
  • Distance: 6.2 miles
  • Time: 51:04
  • Pace: 8:13/mi


Strength - Lower Body

I was on my own today, so I went all out on this lower body workout. I went heavy on the weights, light on the reps. Triathlon training makes sure you're doing low weight, high rep workouts anyways, so I gotta build my strength up. These heavy lower body days have really been helping my cycling performance, so I'll keep doing them.

Lower Body Workout

  1. Back Squat
  2. Front Squat
  3. Romanian Deadlift
  4. Leg Press
  5. Glute Kickback
  6. Leg Extension
  7. Seated Calf Raise



  • Type: Trainer Workout
  • Distance: 16.0 miles
  • Time: 1:00:00
  • Pace: 16.0 mph

Spend some time in the Pain Cave today with this trainer session. I set the roller resistance a little higher today, to better simulate uphill cycling. My legs feel pretty sore, I have a feeling tomorrow's long BRICK session will be a challenging one.



  • Type: BRICK Session
  • Distance: 52.4 miles
  • Time: 3:02:56
  • Pace: 17.2 mph

Well, I was right. Going heavy on lower body strength training on Friday and then spending time on the bike trainer yesterday has killed my legs. While there was a slight crosswind today, it shouldn't have been enough to really slow me down. I was just tired.


  • Type: BRICK Session
  • Distance: 6.2 miles
  • Time: 1:01:38
  • Pace: 9:54 /mile

Same problems for the run. I had planned to do 10 miles today of running, but I had nothing left in the tank by the time I hit 5 miles. I finished off a 10K run and called it a day.

Note to self, don't kill your legs so close to race day.

Week 42 Summary

This was a slightly lighter week of training, but I can't slack off too much over the next couple of weeks. I need to train as hard as possible up until race week when I can taper off and conserve my strength and energy. It's all about balance now.