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.