Following my holiday in Dubai I headed off for a five day training camp in Majorca with my coach and 5 other triathletes. We ran 4 days out of five, mostly after the bike ride. I was running strong off the bike so this pleased me especially as we did some long bike rides. We only did two swims and worked on technique.
I took my "new steed" out with me and it performed well - felt like I had ridden it all my life. I covered 420km and climbed 22,000 ft - it was absolutely exhausting but I know I have come back a stronger rider and fitter.
I climbed all the major climbs including Sa Colabra after a few long hard days before it. I really didn't feel up to that climb but persuaded "the chimp" that this was a leg building exercise. 52 minutes of steep climbing certainly proved that to be the case and there is still plenty of climbing on the way home! Then I went out for a run off the bike and did my fasted average speed probably this year!
That has probably been the hardest training I have ever done and on top of all that we had fun. Majorca has a lot of hard technical riding which is confirmed by the 146 hospitalisations of cyclists since Feb this year and the 5 deaths! So while working hard you have to keep your concentration at all times. 74 days to Ironman and a lot of work still to be done. Bring it on but first of all, I need some sleep followed by more food!
Tuesday, 19 April 2016
Thursday, 7 April 2016
The desert
I'm currently on a short family holiday in Dubai and yesterday we headed off into the high red dunes in the desert. It was slightly different from the last time I was in a desert. We were in a luxurious 4x4 dune bashing i.e. an expert driver took the car to its limits with gravity. Great fun and the fact you had air conditioning and chilled water made it much more comfortable. But it did bring back memories especially in the evening when we ate in a camp - simple tasty local food, oh and a chilled beer! It's a holiday after all.
But it hasn't been all sunshine and fun. Three days in a row I have got up early and gone for a 10km run. I'm strating to get used to the heat and my pace is increasing but these are tough conditions to run in. I managed a short swim yesterday but the pool isn't ideal and I got boared.
It would have been nice to take a complete break but that is not adviseable at this stage of my programme. In a weeks time I head off for some proper triathlon training in Majorca. It's "just what the doctor ordered" and it will be good to take out my "secret weapon" - watch this space! In the meantime breakfast calls as I'm starving after that run.
Monday, 28 March 2016
The red eye
Hope you all had a great Easter. It was nice to have a long weekend but that didn't meant extra time off. In fact last week I had three consequitive 5.30am starts so that's the first refernce to the red eye heading. The schedule seems to be one double training session followed by a single training session however that gets mucked up when we have to reschedule around work.
I've had some long tough swimming sessions and these haven't been helped by goggles that chose when they want to work. Two days in a row I've swam with one eye submerged in water which gets you funny looks later as you have one red eye. I really need to get this sorted as I can't have the same problem in the race.
I was meant to be going into the office on Easter Friday but the weather looked great which was a pain as it was a day off training. However I was meant to be cycling for 4 hours on Saturday with a 30 minute run off the bike and the weather looked hellish. So I made an executive decision (it's my business anyway) and selfeshly took the day off and went cycling. While it was sunny there was a strong wind blowing and I was trying out my tri bars which I hadn't used in a few years. They certainly helped make me more streamlined. I met a cycling pal out in the wilderness and he kept me company for a few hours which was good. I very nearly came off my bike as I was climbing a steep hill with gravel on a hairpin bend. My back wheel spun three times on the gravel before it caught and there was no way I could have unclipped based on the steepness of the hill. Just a little reminder that accidents can happen and would be a set back to my training schedule. The run off the bike was at a good pace so feeling good on my brick training.
Saturday it pissed down so while I felt good about the decision I made I had to catch up with work, while I ate everything I could lay my hands on. This increased training is certainly affecting my food intake as I burn off the calories. Less than 100 days to go and some tough sessions ahead. I can't wait.
I've had some long tough swimming sessions and these haven't been helped by goggles that chose when they want to work. Two days in a row I've swam with one eye submerged in water which gets you funny looks later as you have one red eye. I really need to get this sorted as I can't have the same problem in the race.
I was meant to be going into the office on Easter Friday but the weather looked great which was a pain as it was a day off training. However I was meant to be cycling for 4 hours on Saturday with a 30 minute run off the bike and the weather looked hellish. So I made an executive decision (it's my business anyway) and selfeshly took the day off and went cycling. While it was sunny there was a strong wind blowing and I was trying out my tri bars which I hadn't used in a few years. They certainly helped make me more streamlined. I met a cycling pal out in the wilderness and he kept me company for a few hours which was good. I very nearly came off my bike as I was climbing a steep hill with gravel on a hairpin bend. My back wheel spun three times on the gravel before it caught and there was no way I could have unclipped based on the steepness of the hill. Just a little reminder that accidents can happen and would be a set back to my training schedule. The run off the bike was at a good pace so feeling good on my brick training.
Saturday it pissed down so while I felt good about the decision I made I had to catch up with work, while I ate everything I could lay my hands on. This increased training is certainly affecting my food intake as I burn off the calories. Less than 100 days to go and some tough sessions ahead. I can't wait.
Sunday, 20 March 2016
When the going gets tough....
I felt a bit like a circus performer this week with all the juggling that went on to fit in my schedule. It wasn't helped by travelling to Birmingham at lunchtime on Tuesday so that meant a 1 hour turbo session at 5.30 followed by a one and a half hour run. Despite it being a tough leg session in big gears on the bike I was flying on the run. A busy day delivering a workshop to CEOs on Wednedsay mean no training so another double header (1 hour turbo and 1 hour run) and I couldn't reach my target heart rate on the bike - probably still tired from my travel which just shows the strain this has on my body.
Saturday was a big day with 106km on the bike in beautiful weather condition. Couldn't say the same for the diabolical road conditions - glad I've had my children if you get my drift. A road rage incident early on left our "team captain" once again explaining the Highway Code to an idiot. Whilst he might have had a loud horn, when challenged ie his route was blocked so he could be educated, he went quiet! It was a new tough route with some horrible hills and you had to be on constant watch for the potholes. As soon as I finished the ride I was off for a 30 minute run - a brick session they call it.
For the first few minutes your legs and brain are arguing but then they settle down and get on with the job. I was pleased how I felt through the the run and my pace was good. The rest of the day was spent eating, eating, eating and resting. Today was a long lonely swim on my own.
But tomorrow the level of training steps up and I really am going to need to bring my "A game". Based on the length and intensity of the sessions I will really need to manage my rest time and my food intake carefully. It's getting serious now so when the going gets tough, the tough get going. The startline isn't too far away and there is a lot of hard work to be done. They don't call it IRONman for nothing but as Eddie Izzard proved today in completing his 27th marathon in 27 days, you can achieve great things if you've got a good enough reason - well done Eddie.
Saturday was a big day with 106km on the bike in beautiful weather condition. Couldn't say the same for the diabolical road conditions - glad I've had my children if you get my drift. A road rage incident early on left our "team captain" once again explaining the Highway Code to an idiot. Whilst he might have had a loud horn, when challenged ie his route was blocked so he could be educated, he went quiet! It was a new tough route with some horrible hills and you had to be on constant watch for the potholes. As soon as I finished the ride I was off for a 30 minute run - a brick session they call it.
For the first few minutes your legs and brain are arguing but then they settle down and get on with the job. I was pleased how I felt through the the run and my pace was good. The rest of the day was spent eating, eating, eating and resting. Today was a long lonely swim on my own.
But tomorrow the level of training steps up and I really am going to need to bring my "A game". Based on the length and intensity of the sessions I will really need to manage my rest time and my food intake carefully. It's getting serious now so when the going gets tough, the tough get going. The startline isn't too far away and there is a lot of hard work to be done. They don't call it IRONman for nothing but as Eddie Izzard proved today in completing his 27th marathon in 27 days, you can achieve great things if you've got a good enough reason - well done Eddie.
Sunday, 13 March 2016
Marathon des Sables
This was a light weeks training. It happens every four weeks and my body enjoyed the break but before you think I was putting my feet up I swan 10.8km, cycled 3 hrs 45 mins and ran 24km and that included two days business in London. A light weeks training. But I know over the coming weeks it's going to get tougher, next weeks schedule is already challenging. But that's what needs to be done to get me in shape - 111 days to go.
Today I have been resting following my tough swim session and at the same time working on a presentation for a talk to students on MdS. They are looking for the science behind it and I had to dig through my records to remember all the "stuff". It's amazing what you can forget in 3 years and MdS 2016 is less than a month away and I can see the nervous anticipation of the participants. I even went back to my daily blog and the memories came flooding back. I found the emails from friends I had received in the desert and these were a lifeline for me - contact with the outside world. Support and encouragement meant so much at the time, as it does now.
Nelson Mandela once said, "it always seems impossible, till it's done". Bring it on!
Today I have been resting following my tough swim session and at the same time working on a presentation for a talk to students on MdS. They are looking for the science behind it and I had to dig through my records to remember all the "stuff". It's amazing what you can forget in 3 years and MdS 2016 is less than a month away and I can see the nervous anticipation of the participants. I even went back to my daily blog and the memories came flooding back. I found the emails from friends I had received in the desert and these were a lifeline for me - contact with the outside world. Support and encouragement meant so much at the time, as it does now.
Nelson Mandela once said, "it always seems impossible, till it's done". Bring it on!
Sunday, 6 March 2016
Diverting from plan
What I am really enjoying is having a plan to follow and a coach holding me accountable for the results. Writing the weekly blog also helps because I know I have you to answer too as well. It keeps me going when on a long mind numbing session that I can think about how to convey those feelings in my blog as I want you to share in my journey.
I've trained before without a plan and you don't get the same results. It's too easy to skip a session and if there are no measurements then there are no penalties right? Absolutely not. Having the measurement means you know what you are aiming for and how you are progressing. My ultimate target may be 118 days away but every session counts. However there are times when you have to divert from your plan and sometimes it's a difficult choice to make.
I had a morning and evening session on Tuesday but due to other commitments I swapped the evening turbo session for a run. The following day I went to complete the turbo session from the day before. After my first hard effort in the main set my heart rate shot through the roof, way over my maximum. At first I thought it was my garmin malfunctioning but I felt my heart thumping on my chest so I slowed my pedalling down to recover. 2 minutes later there was no difference so I stopped and the high heart rate continued. I binned the session as a precaution and it was only after a further 5 minutes when I lay down that my heart rate settled.
On instruction from my coach I took my resting heart rate in the morning and it was 49 which I was pleased with. Went a steady10k run, no problems. But when I got in at 8.30pm and hadn't had any dinner I decided to move my 1.5 hour turbo session to the folling day.
Friday came, resting heart rate 50, and I did a 3k swim. That night I lasted 12 mins on the turbo trainer. I couldn't get my heart rate up high enough and my legs were screaming. So reluctantly I took the decision to bin the session and live to fight another day as I had a 4 hour bike ride scheduled for Saturday.
Saturday was cold, light wind and sunny blue sky. 96 km of brilliant riding with my heart and legs behaving themselves. Sometimes you have to "listen to your body" and devert from your plan while keeping the goal in mind. I'm putting the heart rate down to a heavy work load and heavy training schedule. I will be paying close attention to it but after a days rest today, I feel good.
I've trained before without a plan and you don't get the same results. It's too easy to skip a session and if there are no measurements then there are no penalties right? Absolutely not. Having the measurement means you know what you are aiming for and how you are progressing. My ultimate target may be 118 days away but every session counts. However there are times when you have to divert from your plan and sometimes it's a difficult choice to make.
I had a morning and evening session on Tuesday but due to other commitments I swapped the evening turbo session for a run. The following day I went to complete the turbo session from the day before. After my first hard effort in the main set my heart rate shot through the roof, way over my maximum. At first I thought it was my garmin malfunctioning but I felt my heart thumping on my chest so I slowed my pedalling down to recover. 2 minutes later there was no difference so I stopped and the high heart rate continued. I binned the session as a precaution and it was only after a further 5 minutes when I lay down that my heart rate settled.
On instruction from my coach I took my resting heart rate in the morning and it was 49 which I was pleased with. Went a steady10k run, no problems. But when I got in at 8.30pm and hadn't had any dinner I decided to move my 1.5 hour turbo session to the folling day.
Friday came, resting heart rate 50, and I did a 3k swim. That night I lasted 12 mins on the turbo trainer. I couldn't get my heart rate up high enough and my legs were screaming. So reluctantly I took the decision to bin the session and live to fight another day as I had a 4 hour bike ride scheduled for Saturday.
Saturday was cold, light wind and sunny blue sky. 96 km of brilliant riding with my heart and legs behaving themselves. Sometimes you have to "listen to your body" and devert from your plan while keeping the goal in mind. I'm putting the heart rate down to a heavy work load and heavy training schedule. I will be paying close attention to it but after a days rest today, I feel good.
Sunday, 28 February 2016
Mind the gap
It's been a great weeks training. I got the all clear on Monday on my hamstring and on Tuesday I did my first strength session and run in 3 weeks. The strength session was tough and I certainly felt the effect of the lay off over the next couple of days. But my run was amazing! I ran 5km and felt like I was running on air - I even managed a fast time which wasn't my objective. A 10 k run on Thurdsay and I knew my hamstring was "brand new" or as one of my clubmates said a "refurb"!
My first swim was on Friday and no pull buoy - that was tough. I had to work hard to compensate for not having the swimming aid but as it is unlikely to be a wetsuit IM then I need to be able to complete the distance without expending too much energy on the day.
Saturday brough a crisp sunny day. I was scheduled for 3.5 hours cycling so went out on the club run. It was so cold I had to borrow another pair of gloves. My face ached with the cold but I pressed on and completed 92km. I was also practising feeding on the bike and the xtra energy certainly helped. While dodging pot holes, ice and crazy drivers I turned my thoughts to my race in 125 days time. My bike ride was half what I will be doing in IM, I'll have swam 2.4 miles and when I step off the bike I'll have 26.2 miles to run.
It's hard to image the improvement in my strength, stamina, fitness and endurance that will happen in the next 125 days. The gap is large between where I am and where I need to be. However I am on track with all my training with the exception of my running - but I'm confident that if I remain injury free I will be raring to go on the day as running is my strength. My coach has got me in great shape and I know there is a lot of hard work ahead but I'm loving the journey.
So the week ended with a tough swim session today and another run. I had been set a target pace and smashed it while feeling good - the refurbed hamstring it strong. I've spent the rest of the day stuffing my face with food to replace the calories burned. So I will mind the gap but not worry about what needs to happen to be ready for 3 July in Frankfurt. The bar's set high and I aim to fly over it!
My first swim was on Friday and no pull buoy - that was tough. I had to work hard to compensate for not having the swimming aid but as it is unlikely to be a wetsuit IM then I need to be able to complete the distance without expending too much energy on the day.
Saturday brough a crisp sunny day. I was scheduled for 3.5 hours cycling so went out on the club run. It was so cold I had to borrow another pair of gloves. My face ached with the cold but I pressed on and completed 92km. I was also practising feeding on the bike and the xtra energy certainly helped. While dodging pot holes, ice and crazy drivers I turned my thoughts to my race in 125 days time. My bike ride was half what I will be doing in IM, I'll have swam 2.4 miles and when I step off the bike I'll have 26.2 miles to run.
It's hard to image the improvement in my strength, stamina, fitness and endurance that will happen in the next 125 days. The gap is large between where I am and where I need to be. However I am on track with all my training with the exception of my running - but I'm confident that if I remain injury free I will be raring to go on the day as running is my strength. My coach has got me in great shape and I know there is a lot of hard work ahead but I'm loving the journey.
So the week ended with a tough swim session today and another run. I had been set a target pace and smashed it while feeling good - the refurbed hamstring it strong. I've spent the rest of the day stuffing my face with food to replace the calories burned. So I will mind the gap but not worry about what needs to happen to be ready for 3 July in Frankfurt. The bar's set high and I aim to fly over it!
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