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.
Monday, 14 September 2015
Sunday, 6 September 2015
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.
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.
Sunday, 16 August 2015
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.
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.
Sunday, 9 August 2015
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.
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.
Sunday, 2 August 2015
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.
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.
Sunday, 26 July 2015
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.
Tuesday, 21 July 2015
Out of sync!
5 years ago I set up this blog to act more as a journal for me as at that time, I had no idea where the journey was heading (and still don't). It was so that I could look back on the journey to ironman which at the time seemed an almost impossible task. If you go back far enough you will see I was completely bricking an Olympic distance triathlon because it has a 1 hour cut off for the 1 mile open water swim. I was full of apprehension and people were telling me I was mad to attempt it. I completed the swim in around 35 mins (can't remember the exact time) and when I finished the race I knew I had so much more to offer hence completing my first ironman the following year.
At the moment I have no races lined up although I have the 50 mile Strathaven cycle to look forward to - more cake stops than gels! In September I am going cycling to Majorca for 4 days so in effect that is a goal i.e. get my cycling miles up so I don't keep the other cyclists waiting at the top of the climbs!
But I'm out of sync with my fellow club mates who are still in the middle of their season. Today I got back in the pool which was long overdue. My club mate is training for the 10k River Dart swim I did last year so it's almost pointless trying to follow him round the pool as I couldn't keep up. I made up my own set, worked on some drill and didn't kill myself in the pool as it's been a long time - I felt great afterwards.
Over a post training coffee we got talking about Ironman results as three of our club mates had just completed different ones last weekend. You can't compare times on different courses or even on the same course in different years - conditions and terrain vary. But we reflected on my Lanzarote ("where normal limits don't apply") Ironman time of 12hrs 35min and came to the conclusion that was the race of a lifetime, which I am exceptionally proud of. It's not the Ironman event everyone wants to do because of the wind, hills and heat. However that was 3 years ago and time moves on.
The reason I mention this is because a large number of my club mates have entered Frankfurt Ironman in July next year and again, I am out of sync. I would love to be part of that group training for the same event but can't risk entering until I know the position regarding my foot. I'm seeing the physio tomorrow and hopefully this will lead to some action that might give me a positive outcome. In the meantime I'll remain out of sync with my club mates but need to stay focused on small goals which act as stepping stones to my recovery.
At the moment I have no races lined up although I have the 50 mile Strathaven cycle to look forward to - more cake stops than gels! In September I am going cycling to Majorca for 4 days so in effect that is a goal i.e. get my cycling miles up so I don't keep the other cyclists waiting at the top of the climbs!
But I'm out of sync with my fellow club mates who are still in the middle of their season. Today I got back in the pool which was long overdue. My club mate is training for the 10k River Dart swim I did last year so it's almost pointless trying to follow him round the pool as I couldn't keep up. I made up my own set, worked on some drill and didn't kill myself in the pool as it's been a long time - I felt great afterwards.
Over a post training coffee we got talking about Ironman results as three of our club mates had just completed different ones last weekend. You can't compare times on different courses or even on the same course in different years - conditions and terrain vary. But we reflected on my Lanzarote ("where normal limits don't apply") Ironman time of 12hrs 35min and came to the conclusion that was the race of a lifetime, which I am exceptionally proud of. It's not the Ironman event everyone wants to do because of the wind, hills and heat. However that was 3 years ago and time moves on.
The reason I mention this is because a large number of my club mates have entered Frankfurt Ironman in July next year and again, I am out of sync. I would love to be part of that group training for the same event but can't risk entering until I know the position regarding my foot. I'm seeing the physio tomorrow and hopefully this will lead to some action that might give me a positive outcome. In the meantime I'll remain out of sync with my club mates but need to stay focused on small goals which act as stepping stones to my recovery.
Subscribe to:
Posts (Atom)
