It's been a mixed week of training as Tollcross once again screwed us with the programming of their 2 50 metre pools. The "legacy" of the Commonwealth Games only applies to elite athletes. The "weekend warriors" can forget it. They are not interested in building us into their schedule despite our requests. As a result the only weekday 50m swimming will be on a Tuesday morning. I am now having to reschedule my training with my coach which we are arranging this week. To say I am disappointed is putting it mildly. But these set backs will only make me more determined. It looks like I'll need to do a swimming and running double session on a Sunday morning.
So my swimming has suffered for the last two weeks. This weekend I was down south in Market Harborough for a friends 50th. I took my running shoes as I had to do something as my bike ride would be missed.I travelled down on the Friday night as this meant I would have time to run on the Saturday morning before the celibrations started.
I checked the map and headed off to the local park rather than running around the streets. Imagine my joy when I noticed a Park Run was starting at 9am. Park Run is now a national phenomenon where throughout the UK at 9am on a Saturday morning, anyone of any standard can turn up for a 5km run and have your time recorded. People of all shapes, sizes, ages with dogs, push buggies and great runners lined up. I have a 10km race next weekend and I needed a fast training session to encourage some speed into my legs. I did a reasonable time for me but as always with the short sharp races I felt sick by the finishline. Short races are hard when my natural ability to to churn out the miles when all the "sprinters" have burned out. The Park Run organisers made me feel so welcome and I enjoyed being part of the event.
I'm meeting my coach on Tuesday to review my progress over the last 3 weeks and make adjustments. I'll be measuring my heart rate 1st thing every morning this week as we need to establish the impact of the training so far. There are 251 days until Ironman Frankfurt and I'm leaving nothing to chance. Hurdles like Tollcross's schedule or 50th birthday parties will get in the way but what I need to do is keep the goal in sight and make sure I maximise every training session while have a balance with the rest of my life. The quandry every Ironman faces, along with everyone else in life!
Sunday, 25 October 2015
Monday, 19 October 2015
7 Ironmen
Last week was a difficult one. Fitting in training with work and family is hard enough but as I was in London for two days it really screwed the schedule up. I did run in London but the 6m ascent bored me and dodging shoppers, tourists and office workers plus the traffic didn't help my speed. I worked out in a tiny gym and did my core routine in my bedroom but it didn't feel good. When I got back home I was knackered so I skipped my early morning swim on Friday as I listened to my body. I still managed my turbo session in the evening, not that I felt like doing it but it hadn't been a good week for training and I couldn't miss another session.
I headed out for the club ride with 6 club mates and only an hour in realised that every one of us was an ironman and had entered an ironman competition for next year. This is going to be a fantastic training group which will help us get through the winter. I was in full winter gear and we didn't hang around. I had a speed wobble at 7 mph on some gravel which was very scary as there isn't much you can do on those "ball bearings". Fortunately one of my riding partners put his shoulder into me just as I was about to knock him off and that straightened me up - could have been a sore one!
Our average speed over the 93km and 905 metres of ascending had increased from the previous week so that was encouraging - that's why we measure everything so we can recognise improvements - every little improvement counts. I did struggle with a higher heart rate at the beginning of the ride on the hills which could have been me being tired from a busy week but it did settle down later - important to keep an eye on that measurement.
Later on that day I went for a sports massage. As always it was sore especially my feet and OMG my rotator cuff (shoulder) - I can't print what I said when he hit that point! I was told I might feel it the next day but I didn't. I headed out for 9 km run and the good news is I had no foot pain.
Much to the disappointment of my triathlete friends I played golf in the afternoon - they don't see it as a sport. It was such a beautiful autumnal afternoon and my sport massage must have done me some good because I played the best round of the year and I was hitting the ball a mile! Maybe digging into my rotator cuff had released some stiffness, I've no idea but I do know it worked.
Later I watched the rugby and was on the edge of my seat as Scotland came close, but no cigar. A bit like the 86 year old who last week would have been the fasted man ever of his age group in the world championships but was disqualified as he finished 6 seconds after the official cut off. It's an important reminder that crossing the finish line isn't guaranteed and the difference between winning and losing can be "paper thin". And every training session takes me one step closer to the finish line - 257 days to go.
I headed out for the club ride with 6 club mates and only an hour in realised that every one of us was an ironman and had entered an ironman competition for next year. This is going to be a fantastic training group which will help us get through the winter. I was in full winter gear and we didn't hang around. I had a speed wobble at 7 mph on some gravel which was very scary as there isn't much you can do on those "ball bearings". Fortunately one of my riding partners put his shoulder into me just as I was about to knock him off and that straightened me up - could have been a sore one!
Our average speed over the 93km and 905 metres of ascending had increased from the previous week so that was encouraging - that's why we measure everything so we can recognise improvements - every little improvement counts. I did struggle with a higher heart rate at the beginning of the ride on the hills which could have been me being tired from a busy week but it did settle down later - important to keep an eye on that measurement.
Later on that day I went for a sports massage. As always it was sore especially my feet and OMG my rotator cuff (shoulder) - I can't print what I said when he hit that point! I was told I might feel it the next day but I didn't. I headed out for 9 km run and the good news is I had no foot pain.
Much to the disappointment of my triathlete friends I played golf in the afternoon - they don't see it as a sport. It was such a beautiful autumnal afternoon and my sport massage must have done me some good because I played the best round of the year and I was hitting the ball a mile! Maybe digging into my rotator cuff had released some stiffness, I've no idea but I do know it worked.
Later I watched the rugby and was on the edge of my seat as Scotland came close, but no cigar. A bit like the 86 year old who last week would have been the fasted man ever of his age group in the world championships but was disqualified as he finished 6 seconds after the official cut off. It's an important reminder that crossing the finish line isn't guaranteed and the difference between winning and losing can be "paper thin". And every training session takes me one step closer to the finish line - 257 days to go.
Sunday, 11 October 2015
Inspiration all around
Training for Frankfurt Ironman on 3 July 2016 can be lonely. Over the coming months a lot of hours will be spent training on my own however this is essential. You have to train your brain to be able to take the boredom. Long runs, bike rides and swims where it's just you and your inner voice. The voice that's always there keeping you company but you have to ignore it at times. That's why on a Saturday morning I look forward to cycling with the club because while it's still hard work, average speed of 26.6kph on a hilly route, you're able to have some chat. And this week was particularly good as one of last weeks Barcelona Ironmen was able to share the experience with us.
It's timely to hear of his adventure as I'm just putting the building blocks in place for mine next year. So I know how he's feeling, elated and proud of a fantastic achievement but it only happened due to hard work and a steely determination.
We also had 3 team mates competing in the Glencoe marathon and others in the Great Scottish Run 10k and half marathon. This weekend one of our team got a PB in the Berlin Marathon. Everywhere I turn a team mate is doing something amazing so inspirational examples are all around which is so uplifting.
This week there were a couple of training sessions where I really couldn't be bothered. This will happen from time to time but it's those sessions where you have to dig deep that get's me to the start line. Juggling family life, business and training isn't easy but then if it was the prize wouldn't be worth it. Bring it on.
It's timely to hear of his adventure as I'm just putting the building blocks in place for mine next year. So I know how he's feeling, elated and proud of a fantastic achievement but it only happened due to hard work and a steely determination.
We also had 3 team mates competing in the Glencoe marathon and others in the Great Scottish Run 10k and half marathon. This weekend one of our team got a PB in the Berlin Marathon. Everywhere I turn a team mate is doing something amazing so inspirational examples are all around which is so uplifting.
This week there were a couple of training sessions where I really couldn't be bothered. This will happen from time to time but it's those sessions where you have to dig deep that get's me to the start line. Juggling family life, business and training isn't easy but then if it was the prize wouldn't be worth it. Bring it on.
Sunday, 4 October 2015
...and so it starts
On Thursday this week I started my Ironman training. That's 275 away from the event. If you have ever wondered how you prepare a 53 year old body for a 2.4 mile swim, 112 mile bike and 26.2 run then please follow my weekly blog. As I write this my pals are just crossing the line in Barcelona Ironman in fabulous times. Others were doing the Glencoe Marathon, the Glasgow 10km and half marathon - a busy day. Completing an Ironman doesn't just happen. It requires dedication to train your arse off 6 days a week. The training time builds up but starts off getting your body ready for the hell that is going to be inflicted on it. The hard bit is having done it twice before, I know what's coming!
My coach has laid out an online training plan and my garmin records every session. The data downloads to the online website and Genevieve sees everything. Therefore every stroke I swim is recorded. Every revolution of the bike and foot strike in the run is there for her expert eye to analyse. There is no hiding place. And that's what I like. Because when I'm not feeling up to the session, I know I have to give it my all or else I'll be getting my butt kicked!
Yesterday I went out on the bike with the guys and we did 83k at an average speed of 26.1km per hour which I was very happy with. But today Genevieve turned up for a "social" 90 minute ride. She "suggested" I could improve on this so we went out and smashed it - 28.6km per hour! It's amazing how your focus changes when your coach is sitting on your tail. A quality session.
I've a long way to go but I know tomorrow is my day off training and I think my body will appreciate it. Since Thursday I have been doing exercises I wouldn't normally do and my body is telling me something is going on. It sure is. I'm being prepared for hell on earth and the reason is I'm doing this is simple. Being in phenomenal shape impacts positively on all aspects of your life and at the same time I'll be raising money for Maggie's Cancer Caring Centres. It doesn't get better than that.
My coach has laid out an online training plan and my garmin records every session. The data downloads to the online website and Genevieve sees everything. Therefore every stroke I swim is recorded. Every revolution of the bike and foot strike in the run is there for her expert eye to analyse. There is no hiding place. And that's what I like. Because when I'm not feeling up to the session, I know I have to give it my all or else I'll be getting my butt kicked!
Yesterday I went out on the bike with the guys and we did 83k at an average speed of 26.1km per hour which I was very happy with. But today Genevieve turned up for a "social" 90 minute ride. She "suggested" I could improve on this so we went out and smashed it - 28.6km per hour! It's amazing how your focus changes when your coach is sitting on your tail. A quality session.
I've a long way to go but I know tomorrow is my day off training and I think my body will appreciate it. Since Thursday I have been doing exercises I wouldn't normally do and my body is telling me something is going on. It sure is. I'm being prepared for hell on earth and the reason is I'm doing this is simple. Being in phenomenal shape impacts positively on all aspects of your life and at the same time I'll be raising money for Maggie's Cancer Caring Centres. It doesn't get better than that.
Sunday, 27 September 2015
Time in the saddle
Cyclists will tell you there are no short cuts to improving performance. It's all about time in the saddle. Following my training in Majorca I took the rest of the week to recover and I'm pleased I did. On Saturday when I headed out I could feel some fatigue in my legs. But I enjoyed 72km "in the saddle" while climbing 800m and increasing my average speed. Incremental improvements is the name of the game and my average speed had improved from before my training in Majorca. Also my "mental" approach to hills had improved as well. I was attacking them rather than preparing myself for pain!
This morning I headed out with my coach Genevieve and her husband Colin for a "short quality ride". Colin's road bike had been written off in an accident so he was out on a cx bike with thicker (slower) tyres - didn't seem to make too much difference to him, probably wouldn't have seen him for dust on a road bike! We kept a steady pace for 50km while climbing 563m and when I looked at the data, again my average speed had improved - marginally.
The highlight of the day however was talking to Genevieve (while eating cake and drinking coffee)about my plan for the next 9 months. My Ironman training officially starts on 1 October and I am so excited to have a plan to follow. I know from my Lanzarote Ironman how she meticulously prepares the plan specifically for me. It will start with building my core strength in preparation for what's to come along with "base level" training - building a solid foundation on which to build. We've already decided that I will be entering the Swashbuckler half ironman on 16 May 2016 as a way of testing my fitness and rehearsing in a race my transitions between the swim bike and bike run which are so important. Just getting this detail in the calendar is starting to make it real. Bring on 1 October! I hope you enjoy following my transformation from a weekend warrior to an Ironman! Thank you for your continued support.
This morning I headed out with my coach Genevieve and her husband Colin for a "short quality ride". Colin's road bike had been written off in an accident so he was out on a cx bike with thicker (slower) tyres - didn't seem to make too much difference to him, probably wouldn't have seen him for dust on a road bike! We kept a steady pace for 50km while climbing 563m and when I looked at the data, again my average speed had improved - marginally.
The highlight of the day however was talking to Genevieve (while eating cake and drinking coffee)about my plan for the next 9 months. My Ironman training officially starts on 1 October and I am so excited to have a plan to follow. I know from my Lanzarote Ironman how she meticulously prepares the plan specifically for me. It will start with building my core strength in preparation for what's to come along with "base level" training - building a solid foundation on which to build. We've already decided that I will be entering the Swashbuckler half ironman on 16 May 2016 as a way of testing my fitness and rehearsing in a race my transitions between the swim bike and bike run which are so important. Just getting this detail in the calendar is starting to make it real. Bring on 1 October! I hope you enjoy following my transformation from a weekend warrior to an Ironman! Thank you for your continued support.
Wednesday, 23 September 2015
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).
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).
Monday, 14 September 2015
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.
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.
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