This morning I listened to my body and shut the alarm off at 5.30 am on the grounds my body needed the sleep. Next thing I knew it was 8am so my body was right. However I had a full on day as it is now time for Mission Ironman to have its own website and I spent all day being filmed for a short promotional video. I've done quite a bit of video before but it doesn't get any easier. Creating a short message for a corporate client to "buy" me sort of goes against the grain as it's very much self publicity and I'm not pretending to be a top athlete. My Mission Ironman journey is there to inspire people to "raise the bar", it's not about me, it's about the audience and convincing them to challenge their limitations.
Anyway, it was an exhausting day and by the end of August there will be a new website with some fun videos - might even include the out takes! Back on the bike tomorrow, weather permitting.
Friday, 24 June 2011
Thursday, 23 June 2011
Sports massage
Recovering from the event on Sunday will take a week but it doesn't mean I just laze around! Yes I did have a long lie, 6.45am but I think I've earned it. My food intake is up as my body tells me it needs calories and protein - triathlon is a bit like an experiment with your body! I was starting to flag as the day went on but perhaps it was in anticipation of my appointment with the torturer. I didn't realise how bad my legs were and in short the sports massage was excruciating. He told me he was taking it easy but I need to go back next week for part 2 as it really was too sore to complete the session.
So tomorrow I will be back in the pool for 7am and another recovery swim. The weekend weather forecast isn't good but I will try and ease my legs off with a spin session. By the middle of next week I will have my training back to normal but with the shift in focus to cycling. Can't wait but I'll catch up with a bit more sleep before then!
So tomorrow I will be back in the pool for 7am and another recovery swim. The weekend weather forecast isn't good but I will try and ease my legs off with a spin session. By the middle of next week I will have my training back to normal but with the shift in focus to cycling. Can't wait but I'll catch up with a bit more sleep before then!
Wednesday, 22 June 2011
Recovery swim
5.30am start and the usual porridge to provide the required fuel. In the pool at 7 and was going to have a recovery swim as my body was still tired. After a 300 m warm up I tagged on to the back of the group who were doing a 300, 400, 500, 400, 300 swim and before I knew it I had completed the session with them. I did use a pool bhoy which keeps your legs afloat and allows you to concentrate on technique which is going to be my main focus till the end of the year.
I was really pleased with the session as I didn't think I had the energy but something must be working to get me through that one. But I'm not going to get carried away. I will allow myself an easy 3 or 4 days and have already started discussions with my coach about my training for Bealach Mor - now that does sound painful!
I was really pleased with the session as I didn't think I had the energy but something must be working to get me through that one. But I'm not going to get carried away. I will allow myself an easy 3 or 4 days and have already started discussions with my coach about my training for Bealach Mor - now that does sound painful!
Tuesday, 21 June 2011
DOMS
Delayed Onset Muscle Soreness - they're here baby! Yes the legs are feeling a wee bit sore this morning as DOMS have arrived on schedule 2 days after the event. I have a sports massage booked in on Thursday to get my legs back in good working order so I can start my new training schedule to build more power to tackle the alpine like terrain of Bealach Mor in September on the bike. Great preparation for Lanza in May 2012.
I will still keep up the swimming but work on improving my technique rather than distance, that will happen nearer the event. I'll keep my running ticking over making sure I avoid any injury from heavy mileage. It won't be necessary for Lanza but after May '12 the training will change again for Marathon Des Sables in April '13.
In the meantime I am going to enjoy a few days off training and try and put the 3 pounds of weight I lost back on - curry last night was a good start!
I will still keep up the swimming but work on improving my technique rather than distance, that will happen nearer the event. I'll keep my running ticking over making sure I avoid any injury from heavy mileage. It won't be necessary for Lanza but after May '12 the training will change again for Marathon Des Sables in April '13.
In the meantime I am going to enjoy a few days off training and try and put the 3 pounds of weight I lost back on - curry last night was a good start!
Monday, 20 June 2011
UK 70.3 Ironman - done
It certainly lived up to it's reputation as the toughest 70.3 in the circuit (world). My day started at 4am and I got to the race for 5.15 for a 7am start. 1,250 swimmers all "rubbered up" in wetsuits for a mass deep water start - it was like a flowing brawl with only short periods where you could relax and glide. I aimed for 40 mins and that's what I did the 1.2 miles in. The a 400 yard stagger uphill to transition which took longer than it should have. My greatest fear was the bike course with 5,905 ft of climbing plus there was a cut off time where you'd be removed from the race. I entered this race to improve my climbing and due to the cut off time I didn't hang around as not getting to the run would be a disaster.
The bike was tough and there were three extremely steep hills that had many riders reduced to walking but I kept going. There was one decent that I thought my brakes weren't going to stop me on so you had to give 100% concentration as it was a technically difficult course. Disaster almost struck as I dismounted the bike - my left quad completely ceased and two paramedics were rushing towards me but I managed to continue without their help. I had completed the bike in 3hrs 54 min which was under the 4 hrs I had set myself and although the average speed over the 56.4 miles was 14.5 mph I was delighted as I wouldn't like to have walked those 3 hills never mind cycle them.
I have always thought that once off the bike I was home and dry but I'd given more than I should have to ensure I was inside the cut off (I ended up 40 minutes inside it). Finishing was in doubt as my hamstrings were now beginning to cramp and the run course had 1,300 ft of climbs which was hell (hills are death for hamstrings like mine). My time on the run was 2 hrs and 3 min for 13.1 miles and I had set a target of 2 hours due to the terrain (I would normally be around 1hr 45 min). I stopped 3 times to stretch out my hams, each time at the top of a monster climb, but I never resorted to walking as many did. This is the closest I've ever come to not finishing and had the hams gone it would have been a stretcher case. But I nursed them round and on the last lap (of 3) kept telling myself that "pain is temporary but failure is permanent" - and it's so true.
Crossing the line was a relief - 6hrs 54 min. The massage tent had a queue a mile long so I rehydrate, picked up my stuff and drove 7 hours back home to a couple of glasses of champagne - I felt I'd earned them.
I come away from the event wiser and starting to like hills on the bike which is just as well based on my September challenge. All focus is on the cycling and making sure I avoid cramping up again!
The bike was tough and there were three extremely steep hills that had many riders reduced to walking but I kept going. There was one decent that I thought my brakes weren't going to stop me on so you had to give 100% concentration as it was a technically difficult course. Disaster almost struck as I dismounted the bike - my left quad completely ceased and two paramedics were rushing towards me but I managed to continue without their help. I had completed the bike in 3hrs 54 min which was under the 4 hrs I had set myself and although the average speed over the 56.4 miles was 14.5 mph I was delighted as I wouldn't like to have walked those 3 hills never mind cycle them.
I have always thought that once off the bike I was home and dry but I'd given more than I should have to ensure I was inside the cut off (I ended up 40 minutes inside it). Finishing was in doubt as my hamstrings were now beginning to cramp and the run course had 1,300 ft of climbs which was hell (hills are death for hamstrings like mine). My time on the run was 2 hrs and 3 min for 13.1 miles and I had set a target of 2 hours due to the terrain (I would normally be around 1hr 45 min). I stopped 3 times to stretch out my hams, each time at the top of a monster climb, but I never resorted to walking as many did. This is the closest I've ever come to not finishing and had the hams gone it would have been a stretcher case. But I nursed them round and on the last lap (of 3) kept telling myself that "pain is temporary but failure is permanent" - and it's so true.
Crossing the line was a relief - 6hrs 54 min. The massage tent had a queue a mile long so I rehydrate, picked up my stuff and drove 7 hours back home to a couple of glasses of champagne - I felt I'd earned them.
I come away from the event wiser and starting to like hills on the bike which is just as well based on my September challenge. All focus is on the cycling and making sure I avoid cramping up again!
Friday, 17 June 2011
Thursday, 16 June 2011
Planning for the day
It's more than just a swim, bike & run, you have to plan carefully. When I did the Olympic distance 2 years ago I forgot my orthotics for my shoes and 1 week after the run ended up at the physio. So here is my checklist:
Swim: wetsuit. trisuit, goggles, swim cap, contact lenses, heart rate monitor, watch.
Bike: towel, bike, track pump, 2 bottles, isotonic drink, 3 energy bars, 3 gels, tribelt,gloves, helmet, gillet, light waterproof top, cycling top and shorts, sun glasses, socks, shoes, orthotics, arm warmers, bar bag, spare inner tube, bum cream, tool kit.
Run: gel belt, tri belt, 2 gels, running shoes, baseball cap, socks, orthotics.
After race: Compression tights & top, tracksuit, socks.
As you can see it takes a bit of planning and when you come out the water dissy and staggering you are up against the clock and you are trying to remember what you need to do. The same applies when you get off the bike and all you can think about is how your legs are going to cope with the change and how much you have left in the tank.
It is the challenge that makes it worthwhile and as this is the start of my charity raising that will keep me going. I'll provide a full report on Monday.
Swim: wetsuit. trisuit, goggles, swim cap, contact lenses, heart rate monitor, watch.
Bike: towel, bike, track pump, 2 bottles, isotonic drink, 3 energy bars, 3 gels, tribelt,gloves, helmet, gillet, light waterproof top, cycling top and shorts, sun glasses, socks, shoes, orthotics, arm warmers, bar bag, spare inner tube, bum cream, tool kit.
Run: gel belt, tri belt, 2 gels, running shoes, baseball cap, socks, orthotics.
After race: Compression tights & top, tracksuit, socks.
As you can see it takes a bit of planning and when you come out the water dissy and staggering you are up against the clock and you are trying to remember what you need to do. The same applies when you get off the bike and all you can think about is how your legs are going to cope with the change and how much you have left in the tank.
It is the challenge that makes it worthwhile and as this is the start of my charity raising that will keep me going. I'll provide a full report on Monday.
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