Preparation

A heavy schedule today with the main sessions being 1 hours turbo session early morning and a 1 hr 15 min swim session tonight.  Going across to the "sweat studio" at 6.30am wasn't nice but within 5 minutes I started to heat up.  By the end of the hour there is a pool of sweat under the bike - great start to the day.
I was searching for some video clips to use for my Mission Ironman conference talk when I came across the swim start in Lanzarote Ironman. 1,600 people all rushing into the sea at the same time - it was a free for all punch up.  It just reaffirmed my belief that I wont be taking the risk of getting wiped out before the race starts, which does happen with the feet and fists flying.
Preparation is vital hence the reason I am going to Lanzarote in March for a weeks training so I can learn the bike course.  It's important to know when the extra effort is required so I can take the "fuel" on before I get there.  Preparation can make the difference between success and failure so must be taken seriously.

Back with a bang

This is the first of three hard weeks training.  It started with a 2,900 m swim including 16 x 100m timed efforts.  After a week of light training this felt tough and my times had slipped.  Later on I went for a 50 minute run at three different paces and felt good.  The temperature was low at zero degrees but it was a lovely crisp winters night.  Tomorrow the forecast is for snow but fortunately all my training is indoors; turbo, core, swimming and stretching.  With the training increasing my diet is going to have to change and my intake increase.  I will probably have to take food into the office so I can eat more regular but smaller meals. Yum!

Camera, lights, action

Although I am on a rest weekend I needed to take part in filming my "indoor" training yesterday.  This resulted in me going flat out on the turbo trainer to get the effect of the heat coming off me and the sweat dripping off me - looks good on camera.  However I wasn't expecting these shots to take 31 mins so it was a great workout on  my rest day.
With the snow on the ground the director decided it would be good to do the weights outside.  Again when filming the bench press the number of takes exceeded my expectations so I had a big weights workout.  The purpose of the filming is to make a short promotion video for my Mission Ironman conference speaking (www.missionironman.co.uk) and next Sunday I will be swimming in Loch Lomond as well as cycling and running.  This will give a snapshot into Ironman training.
My new schedule starts tomorrow and the endurance is building in all disciplines.  My weights and core sessions reduce by one each but three stretching sessions have been introduced to keep the muscles flexible as they will shorten and tighten with the longer sessions.  My wife is designing a yoga workout for me which should keep me right - can't wait to get started.

Snowed off!

Early morning saw the Loch Lomond swim being cancelled due to the snow.  It's one thing getting into a freezing loch for some great filming but if everything is grey due to a low cloud base it's not worth the risks!  So filming was postponed and I locked myself away to do some writing for the business.  Writing newsletters or papers are time consuming but you need time away from the office to tune into the task.  I also took the time to make some changes to the website and add some new videos.  If you have a spare moment go to www.strategicassetmanagers.co.uk and see SAM grill some leading fund managers!
I've just finished 1 hour on the turbo and now have 2 days off training, except for stretching, until the hard schedule starts on Monday.  The intensity is increasing as you'd expect and the next 3 months are going to be tough but that's the only way you can survive an Ironman competition.  My focus is getting ready for the weeks training in Lanza in March so plenty of work to be done.  It's good to have something to aim for.

The benefit of rest

It's one thing having a schedule to focus as it gets results but at the same time you need to be prepared to change if necessary.  Yesterday was that day and I am so glad I listened to my body which was asking for a rest - even on an easy week!  So when I got up to swim this morning I felt refreshed and my legs, which were the main source of tiredness, felt good.  This led to a very productive swim session this morning.  It wasn't a long swim, just 1,900m, but it was interval training against the watch and I was able to work on my technique at the same time.  I left the pool knowing I had worked out but wasn't shattered.
This recovery will help when I am filming tomorrow for a short promo video for my Mission Ironman conference speaking as I will be open water swimming in Loch Lomond!  Should be challenging as today snow is forecast.  Once my digits have thawed out I'll report back.

Interesting day

I attended a workshop today where everyone had completed a behavioural profile and we worked through them with a facilitator which was illuminating.  I have some experience in this field but it does no harm to get a fresh perspective on the most important person to you. i.e. you!  It fascinates me that we do have differences which result in different approaches which is why we are all individuals driven by different things.  It's understanding these differences and getting the best out of people that really interests me and Mission Ironman is all about helping people exceed their capability which is only limited by their mind.
Later on I went for my regular sports massage which was unpleasant / painful, but absolutely necessary.  Following the heavy week last week my legs were in need of "the treatment" and as a result I won't be training tonight as they need to recover.  I can get away with this as it's my easy week and it will mean I am ready to tackle 3 hard weeks starting on Monday.

Aimless

To spread the work of Mission Ironman I am aiming to attract conference speaking engagements which are designed to help the audience achieve results beyond their wildest dreams.  Quiet a claim but one I really believe in and know if people take the lessons from Mission Ironman and apply them then they will succeed.
So on 9 Feb I will be delivering the message to an audience at the Belfry in Birmingham.  While preparing the presentation I reflected on how I felt after my first Ironman.  After the high of crossing the line it was like falling off a cliff.  There was no purpose in my training.  Why bother?  The training had no structure, I was going through the motions - aimless.  So tonight when I was at swimming training one of the athletes mentioned he had no goal this year, no event to aim at, it reminded me of post Ironman.  The message is you don't need to be competing in Ironman but in life having worthwhile goals makes everything more interesting, more focused and more fun.  So come one, commit to a goal, set out a plan and get on with it.  Enjoy!

Easy week

After yesterdays hard bike ride and a heavy training schedule the previous week I was looking forward to my "easy week".  This is built into the programme every four weeks to allow your body to recover.  So a long lie till 6.45am and then I noticed I had a 10km run - no problem there but my coach had asked me to do a personal best time!  Not sure of the motive here but as she wasn't well today I went out when I got home and gave it everything I had.  Turned out that wasn't enough for the PB but I was delighted to have been able to make the effort following yesterday so although physically knackered, mentally I felt I'd visited the hurt locker (again) and survived.
So tonight will be a stretching session to make sure the muscles are recovering.  I am going to try and get a sports massage tomorrow before our club swimming session in the evening.  Now you might be thinking, didn't he say an easy week?  Yes that means only 6 hours training instead of 12!  Surely you didn't think it meant "easy"?  You should know better by now!  You don't play triathlon.

Playing with the "big boys"

Today was important in my training schedule as I was going to go out with some real cyclists.  Guys who eat raw meat and take no prisoners (all they do is cycle and they take it seriously) so I was apprehensive about doubling my mileage from last weekend.  Add to that there's been quite a bit of ice on the road and we were going to Perthshire where we'd be high up so it was a possibility.  It was a beautiful  day with snow capped mountains but it was a biting wind so if you fell out of the peloton it hurt.  The 2.5 mile climb in the middle was very tough. 70 miles later I was exhausted but satisfied that I had survived.
This ride tested me physically and mentally but I needed to do it as it was a test to see if I am on track for Lanza.  The pain melted away with a hot bath, good dinner and a glass of red wine.  Easy training week next week as it's only 6 hours - bring it on.

Expensive day off

I needed this day off following yesterdays heavy workload.  So I took the opportunity of going shopping with my wife - should have gone training as it cost me a small fortune!  Granted the items were needed for the house.  I'm now relaxing so I'll be refreshed for tomorrows long bike ride.  I hope the wind has calmed down as if it remains like this I won't be cycling outside as it would be too dangerous.  Now for a nap - I could get used to this!

Toughening up

The training is building and today was one of the toughest so far.  This morning was a 3km swim - it's amazing how you can organise your day will swimming up and down the pool.  I got home early so I could complete a 50 minute run before it was dark and then went on my turbo trainer for an hour.  Tough shift but I feel great.
Tomorrow is a day off and it will give me the opportunity to catch up with the family!  I'm even hoping to go shopping with my wife which will include a nice lunch.
On Sunday I am scheduled to go for a 70 mile bike ride but the weather may mean this converts into an indoor turbo session followed by a run.
It's not called Ironman for nothing and the training is only going to get harder.

Nothing is guaranteed in life

I was touched by the failure of the British Rhythmic Gymnastic team to qualify for the Olympics - really I was this isn't a wind up.  They missed the benchmark to qualify of 45.223 by 0.273.  The athletes had sacrificed everything over the years including their parents remortgaging their homes to fund their daughters ambition of taking part in the year the Olympics were in the UK.  How heart breaking for them.  I'm not a fan of rhythmic gymnastics but it demonstrates the small margins between success and failure.  However despite their disappointment they took part in the final the following day and improved their score by 2 points beating 2 teams that had qualified for the Olympics.  Now that takes real mental strength following the disappointment from the day before - well done to the girls and their coaches.
They have 4 more years before the next Olympics and I am sure that this experience will have made them stronger and more determined to succeed whether it be in their sport or in life.  When I said that nothing is guaranteed in life it isn't quite true.  If you don't step up to the line, you'll never know the joy of success and the lessons from failure (which is just 1 step closer to success).

Raising the limits

In the tri club we have members of all standards and some people are good at one discipline but struggles with another.  So you could find yourself being passed easily in the pool yet you'll fly past the same person on the bike or the run.  As a result everyone gives encouragement as nobody is perfect.
My coach is trying to get my heart rate up when in a turbo session as she is pushing me, raising the limits.  It's tough at the time, physically and mentally as it gets very uncomfortable as your heart rate gets close to and above 75% of your maximum rate.  But I know that each time I complete a session like this it takes me one stage closer to the fitness level I need to get to in order to complete Ironman Lanza.  In the heat, the wind and the hills "normal limits don't apply" so I need to keep this level of effort up and then some more.  Tomorrow is a day off so I am looking forward to a long lie and a relaxing evening - life's good!

Under the microscope

When was the last time someone evaluated your performance?  I spend a lot of time looking at statistics on my swimming, cycling and running.  But statistics don't tell the whole story and tonight I was filmed swimming under water.  I've been working very hard at improving my swimming and my times are improving and I am becoming a stronger swimmer.  So tonight when I received the feedback it was like a body blow.  The mistake I thought I had eradicated was still there.
The stats didn't tell me that nor did my own perception of what my stroke looked like.  However by the end of the session I had clocked some good times and felt strong which made me think, how much better would I be if I could sort out this problem?  So on Friday when I am completing a timed continual 3,000m swim my attention will be on sorting out this flaw in my swimming stroke.  This will make me so much more efficient as a swimmer which will allow me to exit the water after 3,800m less tired and ready to take on the 180 km bike and 42km run on 19 May.
So my question to you is, when was the last time someone paid close attention to the task you were completing and offered constructive feedback?  It could make you better, faster or more efficient so give it a go!

Heavy work load

Last week I put into perspective how much work was required before the start line of Lanza Ironman which is now 123 days away.  So in this "build phase" the work load gets tough.  Following a busy 3 days, this morning started with 2,600m swim including 18 x 100 m with 10 sec rest between each one.  Then a turbo session and a weights session in the evening.  I actually feel more awake now than I did during the day.
I met with my coach and we went over all the results from my computer and the good news is I'm getting fitter, faster and stronger.  However I was reminded yesterday with the ice on the road how one slip up (literally in that case) could set me back.  So I have to balance the need to get mileage on the road against the risks the conditions present.  At least in March I will have a weeks training in the sun in Lanza.  After this weeks heavy work load, next week my training is reduced to allow me recovery time - that sounds good to me.

Long shadows

What a beautiful crisp winters morning.  I went out with some "real cyclists" this morning and although I was promised a "steady ride", I knew it would push me and I'd need to keep up or would be dropped from the pack.  One poor guy was dropped within a few miles so I made sure I stayed in the peloton  (pack) which makes it easier as you are protected from the wind.  The winter sun created long shadows and fortunately we never headed straight into it or it would have been blinding.
However the temperature was about 2 degrees and there were several scary moments with some ice on the roads.  My fingers lost feeling despite wearing two pairs of gloves so today I'll be buying a new guaranteed to keep your hands warm pair.  I even managed to drop my drinks bottle and almost cause an accident so I'll make sure that won't happen again.  So 36 miles completed but the mileage will now step up!

Double session

The training schedule is picking up now so weekends become very busy to make the most of the daylight.  But due to family commitments I had an early start with a 7am run.  The knee feels fine but I am still taking precautions and not putting too much strain on it with running.
A hard turbo training session really got my heart rate up which is something my coach is trying to do.  I'll find out tomorrow the effect of the turbo training as I am out for a 50 mile cycle in the morning.  Turbo training doesn't help your bike handling skills as your bike is in a fixed position so you have to get out in the cold and experience the real thing.  So looking forward to some more hard work tomorrow but at least there will be some scenery and not 4 walls indoor plus some company as there is a small group of us going out.
The benefit of getting the training over early was a lovely lunch with my wife & 2 sons which is something we don't get time to do often enough.  My daughter was at a boy band concert so I'll catch up with her when she comes back, assuming she isn't too busy putting posters on her bedroom wall!

Eating an elephant

I returned to the pool this morning having been in London for the last 3 days and was hoping that being tired wouldn't affect me as I had a 2k time trial in the pool.  Doing 40 lengths of a 50m pool gives you plenty of time to think (even worse if a 25m pool where you're doing 80 lengths!).  Around length 23 when I was struggling a bit I was thinking, in 126 days time I will be swimming almost double this distance followed by 112 miles on a hot, hilly and windy course followed by a marathon!  So lets get to 25 lengths then you only have 5 more to get to 30.  Then you're on the last 25% (the home straight) and in another 5 you only have 5 left - but in the meantime lets get to 25.
Now I wasn't being negative I was putting in context where I was with my training. The effect of this thought was to reinforce the need to really focus on every training session in the next 126 days to maximise the return as it prepares me for Ironman Lanza.  I won't be ready for the event until nearer the time so there is no need to panic.  And when I get to the start line the preparation will have been done - all that remains is the execution of the plan.
So when faced with a large target, big task or daunting change just ask yourself, how do I eat an elephant?  In small pieces of course.

The big smoke

Yesterday was hectic as I was speaking at a conference and wanted to make sure everything went to plan, which it did.  I take the same approach to making a speech as I do training for an Ironman; preparation, preparation, preparation.  What I like about going to events like this is the amazing people you meet and yesterday I had the honour of meeting a soldier who had lost both legs and an arm in Afghanistan - Andy Reid.  It was a Q&A session with the interviewer being another inspiring guy Andy McMenemy, but what amazed me about Andy Reid was just how positive he was, from the minute he stepped on the land mine he was working out how to cope with a different life! 
His mind set was incredible as he overcame problem after problem and he has set himself a goal of running a marathon next year!  Now that takes real courage and I'm sure it won't be a pain free experience.  I'll be following his progress and will offer whatever support I can that's for sure.
It was interesting watching the audience who only half an hour earlier had been moaning about how tough being in the financial services sector was and now they were listening to someone who had to carefully consider every move he made due to his injuries.  That isn't stopping him though as he is currently learning to ride a mountain bike! So to all able bodied people out there you shouldn't have to wait till you receive life threatening injuries before you decide to make the most of your life - go on set yourself a stretching target.  If I can help let me know.

Juggling

Last night when I got home dinner was being served and smelt great.  Unfortunately for me I had an hours training to do and as I am away for the next 3 days which will mean I need to arrange my training accordingly, I really couldn't miss it.  So I dragged myself to the "sweat studio" for a weights session followed by a turbo session that left me in a pool of sweat.  But I felt great and the steak and eggs afterwards tasted even better!  It's funny how the sessions you are dreading and want to miss usually are the most satisfying once you get started.
So today I'm in London and have a busy schedule.  We've amended the training plan to allow me to run (hotel booked opposite a park) and do a core session and a weights session (without the weights) in my bedroom.  It's not perfect but fitting in work / family and training means you need to be able to adapt.  Fortunately I have a supportive wife and family who understand why I am on this journey - thanks guys!

Childhood memories

I returned to the area I grew up today and used to spend almost every day - the park.  The pavilion and the swings are still the same colour and the 2 football pitches were lined out but without the goal posts for some reason.  The running track round one of the pitches where our school sports used to take place is overgrown with weeds and has seen better days.  It's funny how I can remember so much of the time I spent there.  The sounds, the smells, the victories as well as the defeats and the tears and the annual fete run by Roundtable.  All these memories make us what we are. 
I watch my kids growing up and wonder what influence we as parents pass on and how much comes from their peers and their environment?
Tonight once I have finished work, quickly grabbed some food, dropped my son off at athletics I will cram in a half hour turbo session and a half hour weights session before picking him up and then having a light dinner when I get back before relaxing with my wife and then an early night as I'm on the "red eye" tomorrow to London.  Do the kids notice how busy life is or are they wrapped up in their own wee world which revolves around Facebook and COD?

Training by numbers

Early morning run to build up my knee this morning and keeping an eye on my speed to see how my recovery is going.  Then iced my knee before going with my son to the Kelvinhall for his indoor race - didn't have a good run this time following his PB last time.
When I got home I had a 1.5 hour turbo session where I was doing it by the numbers i.e. cadence (speed of pedals) and heart rate.  The session was split into a number of different sections and I was pleased with the results.  It's not the same as riding on the road but it does allow you to completed a work out in a controlled environment so you can concentrate on the results.  Now icing my leg and starting to prepare dinner.  Life is good.

Wind training

The physio is pleased with the progress on my knee but there is still swelling so more ice, stretching, massage and specific exercises.  My coach rejigged my schedule so I will be running 3 times next week but only for 30 minutes at a time.  I need to build the running up up but not before my knee is ready.
The bike is also where a large number of hours will be spent so today I ventured outside on my CX bike so that I could go on the road and off road as well - it's a harder workout on the CX bike on the road.  The BBC had predicted 7mph wind but it was nearer 20 mph so ideal practise for Lanza - only it will be 30 degrees warmer.  I climbed up to the wind farm and the noise those turbines make when spinning at speed is incredible.  More running and cycling tomorrow and hopefully the weather will stay dry.

Taking things for granted

Having no electricity for 60 hours made me realise how we take things for granted.  Like waking up to a warm house or switching on the kettle.  When I arrived home last night the house was lit up like a Xmas tree and life returned to normal, after clearing out the food from the fridge and the freezer which was beginning to smell!
This morning I went out a run before my swimming session.  Because I am coming back from injury this is only my second run and I kept it to half an hour.  But the conditions were dodgy with a heavy frost and in some places ice to contend with.  It was a joy to be back running, I'd really missed it.  It also made the swim session a bit tougher as I already had a work out by the time I reached the pool.
Tonight I am seeing my physio to check my knee and then my coach to go over my results and make adjustments where necessary and make sure I am on track for Lanza.  This will be followed by a turbo bike training session so I should sleep well tonight!

Conference speaking

Today is a day off from training which is just as well as I have no electricity, no phone connection, network connection or hot water for the 3rd day running.  It's bad enough trying to get a quick wash without coming in from a training session completely covered in sweat and not being able to get a shower.  But tomorrow I'll be back in the pool but will probably have a long shower before and after the swim for obvious reasons!  So last night we sent the kids off to friends and my wife and I had a carry out curry on the floor with candles. 
I then spent the evening preparing for a conference speaking event in February around Mission Ironman - "achieving results beyond your wildest dreams".  If you've followed my journey from non-swimmer, non-cyclist three years ago to Ironman you will know the transformation that has taken place.  While a lot of it is physical, the crucial aspect that makes it happen is "mindset".  At some stage in almost every hard training session I think "wouldn't it be nice to slow down or stop", but I have to keep reminding myself why I am putting myself through it.  I am so fortunate to be fit and healthy and by training for Ironman that improves my well being but it will also raise lots of money for Maggie's Cancer Caring Centres.  It's a win-win and has opened my mind up to the art of what's possible. 
I hope in 2012 you will take on a challenge and enjoy the journey which could be life changing.  After all, you're a long time dead as they say.

Washing in public

After a cold night with no electricty or heating I woke up to go training and cooked my porridge on the gas cooker by candle light - romantic? I don't think so.  Then off for my swim which was a tough session (500m warm up, 50m fast / 50m steady x 2, 400m (40sec rest), 300m (30 sec rest), 200m (20 sec rest), 100m (10 sec rest), 50m fast / 50m steady x 2 = total 1,900m.  It's a hard workout as you time every metre so there is no let up.  When I sit down with my coach at the end of the week she will compare the times agaist previous sessions to make sure I am making progress and not being lazy!  This is a real motivator when you are feeling tired and want to ease off but you know your computer is counting every stroke and every second - no hiding place.
But on the upside I had a good shower and scrub up which the family won't be having but I do hope the electricty is back on when I get home tonight otherwise they may be a bit smelly!

Black out

My blog is a day late due to the severe winds meaning I've had no electricity, internet or mobile phone signal for over 24 hours.  The only reason this is being posted is because I am back at work.
It's amazing how your life depends on those necessities and last night I was sent to the chip shop for our dinner - unfortunately half the town had the same idea so it was a bit of a wait!
The biggest benefit was we had a family "dinner" sitting round a gas fire with candles which was fun.  Then we played cards which we hadn't done in years.  The kids had a new game called "bullshit" where you bluff your way through the game.  It was an eye opener to see how good they were at lying so just wait until the next time they come out with an excuse I may have fallen for before!  That's what they get for beating me at cards.
It reminded me of "the winter of discontent" when I did the same with my parents round a coal fire.  I hope my kids look back in years to come as to how much fun we had without a computer, mobile phone, TV, DVD or any other type of gadget.

Start how we mean to go on

It may be psychological but the start of a new year for me is full of optimism.  Today was my first day of training in 2012 and it was my first run in 2 weeks following my knee injury.  The session started with weights, then a stretching session before a short run.  It felt good to be running despite the howling wind and the hailstones peeling my face.
On my return I did an extra stretching session followed by using my roller to massage my leg then some food while icing my leg.  This is the routine I need to follow to make sure my injury doesn't return.
Now I am away to hang up a couple of mirrors which will require all of my DIY skills (and I have none) and patience (and I have even less of that!).  Should make for an interesting afternoon!

2012 - bring it on!

I am always excited at the start of a new year wondering what it will bring.  Where possible I make improvements and this is where the tradition of new year resolutions come in.  I make one every year and for 2012 it will be to learn conversational French so that when I am running in the Sahara desert in 2013 I can speak to the helpers in their first language rather than mine - it could be life saving in certain circumstances!  It's something I have always wanted to do but needed an event to motivate me to take the time to learn.
At this time of year many people will go on a fitness purge which is great but statistics show that by the end of January they are either not going to the gym any more or are injured and never go back.  It's certainly a busy time for my physio for this reason.  So perhaps before signing up for the gym, or start training to run a race, give some thought as to why you are doing it and plan your activity.  Not only will this help you achieve a higher level of success it will make it feel more worthwhile so you will make the change part of your life rather than part of January!  I wish you a happy, healthy, fit and prosperous 2012 and once again thank you for your continued support.