Archive for March, 2014

Saturday 29th March – Henley Express

Today I went on a quick paced cycle to Henley on Thames and back. 145km. So it was a good distance for ironman training.
I arrived at Richmond park this morning just before 8. There were 8 of us. 3 of us with roadies and the rest on their TT’s. I was a bit pissed off about this as I would have taken mine if I’d known I could. Club has policy of not using TT on group rides, but at least I know with this group for next time. Well the pace from the beginning was quick. Averaging 35km/hr+. I took my turns at the front due to the head wind – wish others pulled their weight , but hey I got a better work out!! I also practised nutrition and used only electrolytes in my drink for first 2 hours then switched to 4:1 carb protein drink- 500ml every hour and backed up with 2 gels. Had a coffee and flapjack for 20mins in Henley which was beautiful next to the river.
This made me think that my pace could be much higher than I’m planning. I was taking the lead more often than not and was at the front powering on. I’m stronger than I think. I got back home and bricked the cycle with a 5.5km run which I did in 28mins- this included a stop for the toilet as I had a case of runners stomach – maybe the gels??? The first 2km are so hard after that long ride, my backs hurting, my lungs feel sharp and legs ache. Also stomach dicky so even more difficult. Then after 2km it’s comes easier and easier – I suppose that’s why I’m only instructed to brick 5km or 15/20mins for that very reason.
I enjoyed today but my God I was aching afterwards and now I’m shattered. I’m supposed to do a long run tom but I think I should rest my knee as it’s hurting still from Tuesdays run!!! I’ll see how I feel but the weather is gonna be lush again tomorrow and it would be nice to get out and run first thing.
Tonight met mum and my sister and she took me for a meal at pizza express and then back to mine for chocolate fudge cake and double cream. Tomorrow big roast dinner and I’m making a large egg custard mmmm. I burned 4000kCal today so I can!!!! Haha. Jumped on scales earlier too and in the 75’s now – first time ever!!! On target for my 73kg race weight.
Happy training all!!!!

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Thursday 27th March

After Tuesday’s run I was a little bit reluctant to do my planned 10 K this morning, basically because I was aching and thought I don’t want to overdo it, as last time i pushed hard I got injured and was out for three months. So tonight I ran to my training session, which is only 5 km and back again afterwards. Maybe shouldn’t have done that either as my knee feels like it’s slightly out of joint and I had tender shins too. Anyway I did it and I’ll be wearing my compression stuff to bed and tom. Training was good. Did the first swim followed by yoga.
The swimming was warm up and drills and then main set was 4x150m off 2:45mins, 4x150m off 2:40mins and then 5x150m off 2:35mins – so finishing on CSS swim just hitting lactate.
Was good and felt ok, not the strongest I’ve felt and I’m really feeling the fact I’ve cut my swims down from 5/6 a week to 2. I’m going to raise the bar again. Due to the fact I’m running again I’m a bit more tired than usual and have been struggling to train in the morning and at night. I can’t get complacent now though as it’s less than 3 months till ironman uk and I want to be fit.
I measured my body fat % today and weight. I’m sitting at 12% and weight down. I need to lose another 3.3kg of fat to be at my target 8%. That’s not had going I reckon. At one point I was 105kg and probably 35%+ body fat. I’m now 76.4kg at 12% and I feel great. My endurance is great and I think I’ve done enough training over winter to get my body into a fat burning machine – which was the target for the ironman. I hardly rely on gels or such like for 4 hours or less- well hardly is wrong I don’t uses them at all. I was doing a London to Brighton and return ride on Sunday but realised it’s Mother’s Day here in the UK and so I’m swapping that for a fast paced ride with a small group from the Tri club to Henley and back. It’s called the Henley express- 134km in under 4 hours. I will brick that too with a 5km run at target marathon pace of 5min/km. I need to make sure I don’t sprint off the bike which I keep doing. I will then run on Sunday morning a half marathon or a little longer. Be good to get to 15miles already but I need to be mindful about big increases and injury.
On a personal note. Doing some dating that’s ok, works good, won a nice big client yesterday and looking forward to seeing my mum on Mother’s Day.
Happy training all!!

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Tuesday 25th March – 117 DAYS TILL IRONMAN UK!!!

Well I have blogged for a couple of days. I feel like I’ve been really busy, but the truth of it is that apart from working and training, I have been wasting all my time on the dating app Tinder and watching the final episodes of Sons of Anarchy. Well that’s all out my system now and I have a new training program that is 20 Hours + a week and quite heavy. First week into it I am already behind but that’s because I now have another “big” cycle at the weekend, which I think is more important. I am doing a London to Brighton return in a fast group, which should be fun. Approx 185km so that sits perfectly with my Iron distance. 

I am going to take gels on my ride, however I have also got some natural recipes from 220 Triathlon magazine – mainly with sticky rice. So I am going to try them and see how I get on. It’s all about trying new things isn’t it? The last ride to Oxford (253km) my nutrition plan worked perfectly. Maybe a little high on the caffeine but apart from that I had no stomach upsets or pangs of hunger or any weakness.

I got my results back from another CSS (swim test) test the other day. I feel I have hit a road block in my swimming. I don’t feel I am improving at all. Well I knocked a minute of my 400M time since end of January. Obviously I am improving. I think it’s probably because I made such massive gains previously – (like actually being able to swim 400m bi-laterally without puffing for breath!) and so now the improvements “feel” more subtle – even though a minute is not really subtle. That’s me. My own worst enemy. I could always do more and better!!

Well I am being a bit of a wimp at the moment with the weather. I rode throughout the whole of winter in the rain and ice and cold. Now however, I am finding it difficult to really get out there in the cold. The other morning was beautiful but it was minus 1 C and I just thought NO NO NO.

My running is going well and I am feeling strong about that. I know I can easily run a half marathon at 4:45min/km – pretty much what I did on Saturday and so that’s on track. My brick sessions are also going well. Takes 2-3km to shake off the long ride feeling – I need to be mindful of slowing right down straight of the bike and lowering my heart rate – If I can get my heart to 143-148bpm then I can go all day. I will practise this.

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I also bought a Profile Design Aero HC Drink System today for my TT Bike. It sits perfectly between the bars with a bracket nicely behind for my computer/HRM. It’s got a nice 850ML capacity, with a big opening for filling up on the fly – which is great. I will let you know how it performs once I receive it.

That’s all for now. Going to have some food and go to do hill speed repeats running. I always feel that in the morning.

Also I am now getting worried about fundraising. I am after all doing this for charity. Macmillan cancer support and I only have £30 of my £1000 at the moment. So get your card out and DONATE PLEASE – or give me some ideas please – all help invited and welcome suggestions. Thanks and happy training all.

 

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Friday – end of easy st

Right that’s it now. 4 months to go till the big day. And even less till the Windsor triathlon, which is my warm up race 6 weeks prior to ironman uk.
Had a two week easier pace on training however each session ha had higher intensity. Now I’ve put new plan together that really cranks up the mileage. Also TT bike is now my training weapon of choice. Getting used to the big rings on it have been tough and require more strength but hey once she’s running then the average speed sits well over 30km/hr even on clockwise Richmond park. Cruised round in 22 mins without trying which is the same as smashing it on my road bike. I have also increased my strength or at least changed from high reps in the leg squats etc to 8 reps. Just want to build some strength and then I’ll revert back into a maintenance phase. Want the extra boost for the TT bike and seated climbs- may lose a little on the run but that doesn’t bother me.
Tom flat fast run out to Windsor and back that I’ll brick with a 5km run. 90km cycle. Sunday 18km run and 90 minute club swim. Next week 3x mornings of 50km TT bike followed by ironman distance pool swims, 3 strength, 1 turbo session, 2 club swims, 1 core, 2 long runs and 1 hill repeat run session. So it’s up to the 20+hr mark again. Need to drop 5kg too which I think will take care of itself with all that exercise over the next 3 months in time for Windsor. Got a duathlon end of April too at the top gear test track. It’s a 6km 24km 6km. Should be fun!!!
All good in the hood. Let’s do this, I’m psyched and ready to hit the next level.
Happy training folks!!!

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Wednesday – lost my will to train

I think I’ve lost the will to train. I can’t get up, and find myself making excuses – stupid ones too.
I need to refocus and commit to my goals – not go out for dinner or break my routines etc. I find with 3/4 hours training a day I need at least 8 hours sleep and lots of potatoes haha.
I have new tyres on my TT bike and the weathers getting better- I have less than 3 months till my first meaningful ‘A’ race – the Windsor Triathlon. This is 6 weeks before my biggest goal – ironman UK. I better whip on and get training.
Any words of encouragement, tips or motivational techniques will be much appreciated!!!
Thanks all.

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Saturday box hill, brick and roller skating

Got up had porridge and met the club for the group ride. Our group was a bunch of competitive riders and as such there wasn’t much synergy or cohesion – it was a case of keeping up and overtaking on a very fast 90km ride that took in some nice hills. Approx a 1000m of climbing. Box hill was as always stunning and I live the roads there as they still have all the graffiti on them from the Olympics in 2012 – with messages to mark cavendish. I do think how lucky i am to be riding the same course they took. Anyway got a puncture just before I got home which I changed quickly and ploughed on. I bricked the ride with a 5km run. Damn it was hard. Don’t know why. I was feeling cramp I’m my shins and in my quads. I ran taller and that helped. I think it was probably lack of sodium in my body as I only drank water with no electrolyte mix and considering I smashed the ride hard I probably was a little dehydrated also. I only drank on 600ml bottle in 3 hours.
Run pace for a brick was acceptable at 4:40mins/km but as again felt hard and my heart rate was peaking high and I felt heart burn.
I then jumped in the motor and went to meet friends in Vauxhall. We went roller skating for her birthday and I fell on my arse straight away which actually really hurt. I was conscious about breaking something and so kept my arms together and took the brunt on my back and bum. A broken arm would spell disaster for my ironman and having already cancelled doing the London marathon due to injury I could deal with that again.

All good though and now off to meet sister and have dinner together xx
Long run tom – up to 16.5km now.

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Friday 14th – Last day of easy week

After a really easy weeks training I am feeling sufficiently recovered and eager for more training now. After last weekends heavy 253km cycle and the previous weeks heavy training schedule, I have taken it very easy this week.
I had Monday off completely. Tuesday I ran to club run training and back as well as the hours hill repeats. Wednesday strength and club turbo. Thursday run to training and back and at training speed work swimming and a core class. Friday today I cycled to strength and back.
I feel kind of guilty about the volume of training this week. I have reduced it more than the plan. But honestly I think I needed to. Psychologically I feel a bit training battered. It’s been relentless since last year. A very strict diet and a strict routine. I needed to chill a bit. I feel stronger too. Today I got on my bike and powered along for ages out of the saddle sprinting and testing my recovered legs. I powered up this mean hill past everyone else. In a show of strength to myself and how much easier it was.
They do say to get stronger you need a time out- well that definitely proves that point.
Tom I have a 90/100km cycle and I will brick that with a 5km run. Sunday is a 16.5km run and club swimming in the evening. I also have a date on Sunday – so wish me luck(really ought to get this ironman done first but these things happen)
Ordered some new boots for my TT bike today. Got a great offer from chain reaction cycles. I got 2x Michelin pro4 service tyres and 2xtubes for 39.99 – bargain and very happy with that.

It’s going to be great weather tom again and I’m liking forward to a normal short sleeved jersey ride again- we are doing the surrey hills which is great – I love those climbs, especially box hill.
Happy training all 🙂

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