Spoke to my coach last night and was pleasantly surprised that I don't have a hard week of training. It a recovery week so today I had a long lie, 6.30am, and worked from home. At 12.30 I dogged off work (don't tell anyone!) for an hour and went for a spin on the bike - 20km. Legs felt great and heart rate was low so it looks like the recovery plan is working.
My Maggie's campaign (www.justgiving.com/derekmissionironman) received a lot of money yesterday and we are now up to £4,202 (including gift aid) but we need to get closer to the £10,000 so please spread the word.
The next 59 days will involve some long open water swims as I need to be able to complete 4km without being exhausted, probably Loch Lomond, and some 5 / 6 hour bike rides so I am going to enjoy the rest this week.
Wednesday, 16 June 2010
Tuesday, 15 June 2010
No rest for the wicked
Monday was my day off after completing the Bala middle distance event – the last major race before Ironman Copenhagen in 60 days and 21 hours time. So I went back into the pool today more as a recovery session than a training session. Still did 1,000 metres but nice and easy and also used fins to work on my kicking which isn’t very good. I haven’t spoken to my coach yet but swimming is going to be a major part of my training as I will be doubling the distance to 4km and need to make sure I don’t experience difficulties as I did in Bala.
With Copenhagen being almost flat the ride should have a much quicker average speed but I have to step up from 81km in Bala to 180km then double the run distance when I come off the bike. That should keep my training focused and the thought of your support and raising money for Maggie’s will keep me going.
This afternoon I spotted a very elderly couple. The man was helping his wife (I presume) to walk and in the 10 seconds I watched she was lucky if she took 2 steps which seemed to take a lot of effort, but she was determined. It reminded me our goals are all relative and that brave lady was working on her own ironman. We all need goals to keep us moving.
With Copenhagen being almost flat the ride should have a much quicker average speed but I have to step up from 81km in Bala to 180km then double the run distance when I come off the bike. That should keep my training focused and the thought of your support and raising money for Maggie’s will keep me going.
This afternoon I spotted a very elderly couple. The man was helping his wife (I presume) to walk and in the 10 seconds I watched she was lucky if she took 2 steps which seemed to take a lot of effort, but she was determined. It reminded me our goals are all relative and that brave lady was working on her own ironman. We all need goals to keep us moving.
Monday, 14 June 2010
The Bala Middle Distance triathlon
Now I know why it is ranked in the top 10 toughest middle distance Tri's in the world - OMG! It was the Welsh & British Middle Distance championships at the same time so some serious athletes around - a total field of about 650. Before the swim I was nervous but excited. I had never swam 2 km open water before and it wasn't helped as the wind picked up and waves started to appear.
I had set myself a target of 45 mins and made it in 42. I was pleased as I had been sick at the furthest away point due to taking a wave full on in the face. I also suffered cramp in both hamstrings and thought my race was over. Not as bad as one guy who was 2 hours in the water and wasn't allowed to go on when he got out - well done though for perseverance.
The bike was the toughest 81 km I have ever ridden. I lost 10 mins on the first 20 km due to hills and wind. The hills were never ending and I thought I might end up being last cyclist back but in the last 15 km I started overtaking people.
The run can only be described as cruel / brutal. Undulating long hills the whole way. My coach had told me not to walk so I didn't although plenty of people did and at times I would have loved to. It hurt but I had a great run finishing the 13 miles in 1hr 48 mins which was under the 2 hr target I had set - really pleased with that result.
Total including transitions was 6hrs 14 mins. Lots of lessons learned on the day that I can use in Copenhagen but probably the most important one was keeping the voice in my head positive and having a purpose such as raising money for Maggie's meant I couldn't give up. I was quite emotional when speaking to my wife on the phone afterwards as this was a big stepping stone for me in my goal to become an Ironman - lots more work to do starting again on Tuesday.
I had set myself a target of 45 mins and made it in 42. I was pleased as I had been sick at the furthest away point due to taking a wave full on in the face. I also suffered cramp in both hamstrings and thought my race was over. Not as bad as one guy who was 2 hours in the water and wasn't allowed to go on when he got out - well done though for perseverance.
The bike was the toughest 81 km I have ever ridden. I lost 10 mins on the first 20 km due to hills and wind. The hills were never ending and I thought I might end up being last cyclist back but in the last 15 km I started overtaking people.
The run can only be described as cruel / brutal. Undulating long hills the whole way. My coach had told me not to walk so I didn't although plenty of people did and at times I would have loved to. It hurt but I had a great run finishing the 13 miles in 1hr 48 mins which was under the 2 hr target I had set - really pleased with that result.
Total including transitions was 6hrs 14 mins. Lots of lessons learned on the day that I can use in Copenhagen but probably the most important one was keeping the voice in my head positive and having a purpose such as raising money for Maggie's meant I couldn't give up. I was quite emotional when speaking to my wife on the phone afterwards as this was a big stepping stone for me in my goal to become an Ironman - lots more work to do starting again on Tuesday.
The waiting game
I arrived in Bala at 9.30 on Saturday as I couldn't get out of that hotel quick enough. After some breakfast I went for a wee cycle and came to the conclusion that Bala is beautiful and hilly. Checked into the Red Lion Farm B&B - highly recommended, so friendly and even gave me £10 for Maggie's Cancer Caring Centres! Went for a swim in the lake - baltic but after the first 5 minutes yo warmed up or was I numb?
Didn't get to see my club mates so had dinner of steak and pasta before retiring to watch the world cup - not so many red crosses down here, can't imaging why? Too much time to think and had to work hard to rationalise with the voice in my head - "yes it was 11 months since my last triathlon, but I had done the training"! Bed by 10pm.
Didn't get to see my club mates so had dinner of steak and pasta before retiring to watch the world cup - not so many red crosses down here, can't imaging why? Too much time to think and had to work hard to rationalise with the voice in my head - "yes it was 11 months since my last triathlon, but I had done the training"! Bed by 10pm.
Going commado
I Travelled down to Chester today (Friday) so I would only have a short trip tomorrow to Bala and not be too tired. Busy day meant I didn’t manage to get on the bike but I did get to speak to my coach and run through last minute preparation. Here is what I packed:
Swim: wetsuit, trisuit (for bike & run), cap, goggles, contact lenses, heart rate monitor & watch. Bike: bike, foot pump, shoes, insoles, shoes, sun glasses, helmet, gloves, socks, tribelt (to hold the number)inner tubes, repair kit, WD40, sun cream, bum cream, 6 protein bars, 6 gels, High 5 and 4 bottles for the bike, towel Run: shoes and hat. With all that to think about I forgot my boxers so I’ll be going commando!
Arrived at The Comfort Inn; good marketing in the name, it’s a dump. You couldn’t swing a Manx cat in the room and in one of the drawers along with the managers welcome letter are two free entry tickets to a lap dancing bar in town – in all the hotels I have stayed in, this one definitely has a different marketing approach and no I didn't use the tickets!
Went out for some dinner in a friendly pub, strictly fresh orange, but needed to ask what the red cross flags were for?
Swim: wetsuit, trisuit (for bike & run), cap, goggles, contact lenses, heart rate monitor & watch. Bike: bike, foot pump, shoes, insoles, shoes, sun glasses, helmet, gloves, socks, tribelt (to hold the number)inner tubes, repair kit, WD40, sun cream, bum cream, 6 protein bars, 6 gels, High 5 and 4 bottles for the bike, towel Run: shoes and hat. With all that to think about I forgot my boxers so I’ll be going commando!
Arrived at The Comfort Inn; good marketing in the name, it’s a dump. You couldn’t swing a Manx cat in the room and in one of the drawers along with the managers welcome letter are two free entry tickets to a lap dancing bar in town – in all the hotels I have stayed in, this one definitely has a different marketing approach and no I didn't use the tickets!
Went out for some dinner in a friendly pub, strictly fresh orange, but needed to ask what the red cross flags were for?
Thursday, 10 June 2010
Hungry boy!
Triathlon training gives you an appetite due to the calorie you burn off - 4,000 in a 4 hr cycle on a Saturday so imagine what I am going to go through on Sunday when I add on the 2km swim and a 20 km run! So my breakfast meeting at 8am included muesli, fruit, yogurt, bacon & eggs with toast. Lunch was fish and chips and dinner was my daughters favourite, home made pork stir fry. In between there was the odd banana and some chocolate. If you want to eat and not put weight on, try triathlon.
Today the bike was fitted with tri bars. After my sports massage, to keep the legs in order, I went for short and slightly wobbly ride. Tomorrow I will have an hour on them before I head off for Bala. This will allow me a relaxing day examining the course and getting registered. The family aren't accompanying me as it is our annual gala day in town but I will meet up with some of my club mates - probably the last I will see of them as they are a lot faster than me! The excitement is building.
Today the bike was fitted with tri bars. After my sports massage, to keep the legs in order, I went for short and slightly wobbly ride. Tomorrow I will have an hour on them before I head off for Bala. This will allow me a relaxing day examining the course and getting registered. The family aren't accompanying me as it is our annual gala day in town but I will meet up with some of my club mates - probably the last I will see of them as they are a lot faster than me! The excitement is building.
Wednesday, 9 June 2010
Calm before the storm
Easy 45 min run, ironman pace and could have gone all day. However I know that on Sunday when I pull on my shoes I will have a challenge on my hands having swam 2km and cycled 81km.
Tomorrow I am getting tri bars fitted to my bike so it will be interesting to see how I ride with them as it alters the position quite considerably - in theory it reduces wind resistance but I am not sure about my flexibility. I'll soon find out.
Tomorrow I am getting tri bars fitted to my bike so it will be interesting to see how I ride with them as it alters the position quite considerably - in theory it reduces wind resistance but I am not sure about my flexibility. I'll soon find out.
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