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.
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 🙂
Didn’t train this morning, I thought of switch this morning to Friday morning to give my legs a little more time after a hard weekend. Got a case of the guilty’s though – sad I know.
Tonight I ran to run training with the club. I loved it. Worked at 70% and then interval’s at 90%+. Was feeling tired towards the end and I have it everything I had on the last peak and truly emptied my tank!! Ran home which felt hard, but that’s ok. I just kept thinking about my dinner when I get back.
I’m feeling good about my runs now and I’m running well off the bike too without jitters. I just need to build some endurance in my running so that I can keep a good ironman marathon pace of 5min/km. this pace is below my Cooper test which says I can run it faster but I want to be realistic after a major cycle first.
I’m happy at the moment and things are progressing well. I have felt a bit more complacent this week but I think I will just use this week as my recovery week of my 4 week training cycle blocks.
Happy days xx
No training today. I was expecting to wake up feeling rough or at least a bit sore from yesterday’s 253km ride. I was surprised and felt like training. The only reason I didn’t plan to train was because I thought I’d need to recover, but instead I fixed my gears and brakes and put on new bar tape. Ordered some new cables. Did my washing and made dinner. I do have a slight case of “non-training guilt” but I keep saying to myself gains are only made when you recover NOT when you train.
Tomorrow it’s back to a 50km sprint cycle followed by 3.8km swim before the work day starts.
I feel awesome that I achieved that yesterday.
Oh yeah, I keep reading about DOMS. I have never experienced this- is that normal? I ache a bit after weights, is that DOMs??? Confused.
Today I planned on doing a long ride with the Richmond park cycling club as they were doing a 200km steam run, or called something along those lines. It was to Oxford and back In a big loop. Well it went well, apart from a lot of messing about at the beginning and also some waiting for people who were a bit slower, but by the middle we were rocking and hitting 35-40km/hr.
Lee also bastardised the route in order to pick up some people along the way bla bla bla and it ended up being 253km. Now that’s the furthest I’ve ever cycled and it’s a lot. In fact probably too much for a day. However, I did this for ironman practice and to boost my confidence. I also planned my nutrition carefully- a real necessity for ironman, as after 180km you run a marathon.
I carb loaded this weekend and I loved it- omg I really used it as an excuse and purged. Curry and chocolate Friday and then pizza AND Pasta Saturday night. This morning I got up and was aching a little(but in a good way) from yesterday’s 15km run, that went well and I loved it. Running along the Thames river path to battersea park and round the park and back to Putney where I live in our awesome Capital. Anyway sorry- I got up had massive bowl of porridge and an apple and a cappuccino then set off to meet the guys at 8am. We set off and I drank about 750ml an hour of a carb/electrolyte mix and had 2 gels an hour. I then had 3 flapjacks spreadout throughout the day and a mars bar. I can say that I got the nutrition correct because I felt strong even at the end. On the 170km marker the was the biggest hill. Oh I couldn’t believe a hill like that was put towards the end-ish part of the route!!! I thought I was going to run out of steam but I dug deep and did it strong. My endurance training has really paid off- I can see it compared to others.
All in all a great day and hit my objectives. My nutrition and yes a massive boost to my confidence – I can do this ironman- I can!!!
However I won’t be doing anymore 253km cycles anytime soon. Stick to max of 180km.
I have to dash now as I need to eat the contents of my cupboards and fridge- well I deserve it!!
Today I decided not to run this running and instead run to swim training this evening and back. I did that at a nice relaxed pace- averaged 5min/km. it’s only 5 1/2km each way. Swimming felt easier tonight- pace was slower, however I’m just wondering whether I’m just getting fitter??? Let’s hope so.
I now realise what overtraining can do to me- oh my God I’ve been in such a shitty mood all week and getting worse. In the end on Wednesday I walked out my turbo class and decided to take it a bit easier. Everything was annoying me. I’d only had 6 hours sleep as well and then I went for a 4km swim followed by a 30km bike sprint and then bricked it as well on a 5km run. Then I worked and then in the afternoon cycled to the gym and did my strength exercises and straight off to turbo with the club bla bla bla bla etc etc…..agghh too much!!! I realise this now and reassessing my program.
I also have a 200km bike this weekend so I wasn’t to be fairly fresh for that too.
All in all a good learning week- but for the love of God would the turbo coach change the bloody soundtrack!!!!!
Happy training all!!!
Loved tonight’s training. First time back with the club running and it felt great. I ran there which was a nice 4km warm up and then we did hill repeats at 80% although looking at my stats I was averaging 87% hrm. Oh well I loved it and I can really feel it in my legs tonight – but not my hip, yippee!!
I’m a very happy bunny!!
Enjoying Sons of Anarchy – was a good shout from friends poll on Facebook! Work isn’t going as great as if hoped this week but apart from that everything’s ticktyboo and I’m on target with body fat, endurance and general fitness.
Feeling strong and motivated. Happy training everyone.