What goes on on tour....

I'm just back from 4 days training in Mallorca.  Fantastic.  30 degrees +, good road surfaces and car drivers and cyclists living in perfect harmony.  This couldn't be further removed from cycling in the UK and  loved it!
There were just 4 of us  ride and our leader (they will debate who that was but it certainly wasn't me!) had planned it well.  In the first day we had a few hours to ride and we didn't waste anytime.  We battered in 33 miles and 755m of hills and the heat made me realise it was going to be a hard slog.  Listening to Elvis, thought he was dead, that night was enough to send us for an early night! Day 2 started with a 600m sea swim as our "domestique" (Wilson) is doing his first Ironman and wanted some sea swim experience.  Then we hit the hills and 73 miles later I was busted.  Despite our domestique taking the brunt of the work at the front 1,230 m of climbing isn't easy, especially in that heat - it was great.  A few pints in the evening and another early night however we were planning an easy day tomorrow.
Thank goodness for a rest day.  1,800m swim, 26 mile ride with a 452 m  climb and lunch at a fabulous restaurant at a beach and then a 3km run the end.  This was a life saver as without it I wouldn't have made the best day's riding of my life.
Day 4 was brutal.  The warm up was a 1,900 m swim which was unbelievable in the warm salt water. The bike involved 81 miles and 2 big climbs, one of them a Cat 1 climb (big bugger in pros language!).  The big climb took 1hr 15 min but it was worth every pint of sweat for the views and the descent.  Technical and fast but our domestique decided towards the end to "rip the legs" off us.  I hid behind him and chewed the handlebars while trying to stay on his back wheel.  Along the flat road we did the last 5km in 8min 30 secs.  It hurt like hell but what a buzz.
Every day my max heart rate reduced which showed my fitness was improving and I pushed myself as hard as I could.  Ironman Frankfurt may be in July 2016 but there is a lot of work to be done between now and then.  I'll build on this training over the winter but in the meantime it's back to training in best the Scottish Winter has to offer.  My thanks go the Kenny (the real leader), Wilson (the domestique) and Donny (my hill climbing partner).

Experience prevails, eventually!

On Tuesday I headed back to the pool with the equivalent of "flipper" as my swim partner.  We worked on a set and while I didn't lose sight of her in the first 50 metres, I was lucky she hadn't lapped me by 400m.  Try as I might, every set we did I was a lot slower and was breathing out my bum!  Unfortunately any technique I had went out the "port hole" and it felt like I was wading through treacle.  When I went back on Friday I was all on my own.  So I decided to take it easy and continuously swim 1,600m - the most I had swam without a breather was 400m.  What a difference.  It was much easier for two reasons; 1 - I was going at a comfortable pace and not chasing anyone and 2 - I had set my mind that it was 1,600m without a break.  This doesn't mean I won't be swimming fast 100's in the next 9 months.  My programme starting in October will make sure of that, but I do need to keep my heart rate in check and maintain my form.
It's an identical story with my cycling on Saturday and Sunday.  Despite a blue van trying to wipe me out on a roundabout, I had to try and control a skid in the wet and jump the kerb to stay upright, I met up with the boys.  I knew it would be tough but was maxing out on my heart rate for 60 km while still keeping them waiting at the top of the hills.  It was holding them back and killing me so I cut the ride short at 60km so I could fight another day.
The following day I went out on my own for a different 60km with some tasty hills.  I kept a reasonable pace and monitored my heart rate to make sure I was in or as close to zone 2 as possible.  What a difference.  I enjoyed it, didn't breath out my bum and had the same average speed with a much lower heart rate than the day before - result! This is something I have known that to get fit and improve your endurance train in zone 2 on the long rides.  Looks like I'll have some lonely rides over the winter until I can improve my bike fitness.
Next weekend should be different as I head to Majorca for 4 days of cycling in the sun.  In preparation I've booked a sports massage tomorrow which will be a regular part of my training to keep my legs working.  It's not a pleasurable experience but to make it easier I'll be shaving my hairy legs tonight which will make the massage less painful.  The lengths I'll go to for Ironman!  At least the cyclists won't look disapprovingly at my legs anymore although I know what my wife's reaction will be!  I'll report back next week after some training in the sun.

AWOL

Sorry for the silence.  My blog a few weeks ago disappeared even though I'm sure I'd written it.  In summary it would have said two great bike rides.  A long one on the Saturday and then out to start some hill rep training on the Sunday.  In the 7 years I've been cycling hills have always been my weakness.  I arrive at the bottom with the bunch and it's like someone has cut an elastic band and they disappear up the hill while I grind it out.  So my hill climbing needs lots of work over the winter.
The following weekend I was away for my wife's birthday on a 3 day cruise with the family.  Normally I'd be concerned about putting on weight which has happened in my previous two cruises.  However this one seemed to be sponsored by weight watchers and I came off the boat the same weight I went on - straight home for a decent feed!  Despite the shortage of food we had a great time and my exercise amounted to absolute zero!  It was family time and we celebrated big style.
Back to work on Wednesday and with Thursday being "Cycle to work day" I headed off for the 26 mile return journey.  If I did that 3 times a week that would be great training but the logistics of getting my clothes and laptop to the office doesn't always work.  In addition winter isn't far away.
On Saturday I headed out for a 50 mile bike ride on Saturday with 4 others from the club.  The big decision was what to wear and I was the only one in winter gear.  That was fine at the start as it was cold but the sun shone and the heat built up so I was a sweaty mess by the end!  We're all at different stages in our training cycle with 2 in the last 4 weeks before Ironman so I knew it wasn't going to be easy.  As usual I paid for it on the hills and kept telling myself that in 8 months time I'd be performing better.  I also reminded myself that Ironman was 4 disciplines; swimming, cycling, running and transition between the disciplines where a lot of time can be gained or lost.  Running is my strength so on race day if I get left behind by the swimmers and the cyclists I know I can catch up on the run.
My legs were tired when I woke up this morning so I decided to test my foot and go a run.  It must be 6 weeks since I've run and I wanted to know how it would feel.  I managed 5km at a good pace and it was only when I stopped to talk to a friend did I notice any discomfort.  Once I started running again it was fine.  I'm getting some aches from the foot now so I'll leave it a day before trying the same again.  It was great to be back running but I am going to have to be patient.

You know it's going to hurt!

As promised in my last blog, I was heading back to the pool this week afetr a long lay off.  Despite having done this before and swearing I'd never do that again here I was doing it again.  To make matters worse it was the 50m pool!  Dawn had also had a lay off however she's a good swimmer but we agreed to do 10 x 100m with recovery breaks in between.  After 3 I was knackered but the breaks helped.  Then we were joined by Mark who is getting ready for the 10km swim I did last year so Dawn started chasing him and I was left to bring up the rear.  I decided we should extend the swim session to 15 x 100m and in the end knew I had worked hard.  It was good to have pals in the same lane but my swimming felt terrible and my lungs were burst.  Next day I was hurting in places I haven't in a while but I knew that was going to happen.
3 days later I returned to the pool and this time it was only 25m.  No pals this time so I went at my own pace and worked on technique.  I felt better and started to feel  being "supported by the water" rather than fighting against it.  I've a long way to go but now I've started there is no going back.  The club swim sessions start in a weeks time and I want to turn up without a rubber ring!
Today was the annual Strathaven 50 mile bike event (it's not a race).  450 cyclists turned up and it's a very tough route.  It's helped by 2 cake stops on route and the sun shone.  With so many cyclists on narrow roads the discipline of the cyclists is very important and one rider was weaving in and out of the groups.  It wasn't long before he came to grief and went over the handle bars and landed on his back.  Fortunately it was on a grass verge but he didn't learn from his mistake because I saw him later weaving in and out again.  Two of our guys went down on gravel but lived to tell the tail.  It just underlines how dangerous it can be on the roads.
ATHelite were well represented in our distinctive orange & black and for the finish straight 4 of us had stuck together and came in 4 abreast which was a wonderful feeling.  The running is on the back burner at the moment and I will concentrate on the swimming, cycling and yoga.  I'm feeling good as I make my way back to fitness before the serious training starts - only 321 days to go.

The long game

This is a subject I've talked about before but I feel it's important enough to mention again for thise of you out there who are aiming at a goal.  This season I've watched my team mates get ready for various events that takes 6-9 months of disciplined training.  When you're training for an endurance event there are times you need to be selfish - the training needs to suit you therefore some sessions don't work for you.
I'm conscious of that at the moment when out with the pack riding.  In the last month I've got stronger and it's starting to show although I am well aware that I have a long way to go.  My short term goal is to get fit enough to stay with the pack in September for our trip to Majorca so I am not hanging off the back.  But I need to keep my focus on what needs to be done in preparation for Ironman which is 328 days away.
The other reason for focusing on the long game is my foot.  I'm really not wanting to go on about my foot but I was in London this week and was taking taxis as I couldn't walk for the pain.  I'm going to have to wear my running shoes into the office as these are the only shoes my full orthotics fit into.  Big embarrasing but at least the support means I am not limping like an arthritic 90 year old!  So no running for at least a week and continuing with my foot exercises and yoga to strengthen the arch in my foot.
I'm going to concentrate on my swimming, that's going to be a tough start which will take at least 3 weeks, and cycling.  The great thing about triathlon is that most injuries allow you to do some training.  I've just got to not let the injury get me down and keep the fitness level up.  The goal of IM FRankfurt is important to me and I will be doing everything possible to make it happen.

Club mates

I spent 3 wonderful days this week on the Isle of Barra with my wife and good friends.  What an amazing place with huge white sandy beeches and beautiful remote outlying islands which we visited. There is an annual half marathon which runs round the island but I was on holiday so I'll tackle that another day.
Yesterday I went out with team ATHelite to complete a tough 100 km in windy conditions.  As usual they start fast and group discipline goes out the window.  That meant they were waiting for me at the top of all of the hills.  Not being on the back of the wheel of another cyclist means you are taking all the wind.  After an hour of struggling to keep up I told them I was ruining their ride so they should head off and I'd go solo.  This was immediately rejected and group riding discipline adhered to.  This allowed me to keep up with the group as they protected me from the wind and I was able to complete the ride with them.  It was still hard work but I was constantly encouraged with phrases like"come on auld yin"! It makes a huge difference training with your pals although as I approach summer next year I will need to put in long solo rides as you are not allowed to draft in Ironman.
I know I'm getting fitter each time I go out with the group and what keeps me going, other than the motivational jibes, is thinking what shape I will be in come Ironman next summer.  There's a lot of work ahead as it takes time, planning and hard work to get into shape.
Today I'm resting which is an important part of preparing for an endurance event - no honestly it is and I take it very seriously so I prevent injury or fatique.

342 days to go!

It's been an interesting week.  My physio has provided me with some hope for my foot.  Strengthen the foot arch and it will help protect the lisfranc injury.  I discussed my list of events I want to complete over the next 4 years and we agreed better to cross train and set a goal for next year rather than take on an ultra which would involve more running.  Boosted with this news, and having discussed it with my wife and my coach, I "pushed the button" and entered the Frankfurt Ironman which is also the European Championships! 3 July 2016 - in 342 days time!

I choose this event because team ATHelite are entering a large number of participants so for once I will be training with my team mates working towards the same goal - I am so excited!  But that's the easy bit.  The hard work will start soon enough.

Training for an Ironman takes a lot of planning, hard work, blood sweat and sometimes tears.  But you've got to enjoy the training  due to the time I will be investing and the first goal is to get to the start line, hopefully injury free.  That's easier said than done.  Even getting to the startline leaves a number of challenges and you want to avoid on race day so there are no guarantees of success.  What I do know is getting back to fitness will feel fantastic.

Having set the goal my attitude changed instantly.  This week I have run three times with my coach and am feeling good but I've a long way to go.  Yesterday I went out with the "big boys" and we went on an 80km + ride that I hadn't done before.  2 big climbs with equally steep descents but the weather wasn't as forecast and it poured down.  This made the conditions tricky especially on the descent.  I was getting dropped on all the hills and the group waited for me to get back on.  The "chimp" was trying to discourage me but all I did was think back to my biking fitness a year before Lanzarote ironman and what it was like at the event.  I've been here before, I know what I need to do and I'll be designing the training programme with my coach and then executing it.  342 days may sound like a long time but it's not.  I hope you follow my journey and of course I'll be raising money from Maggie's Cancer Caring Centres which will also motivate me.  The journey continues.