Posts Tagged london

Blow out Saturday

Friday night after strength training I made a huge pan of spaghetti with an arribiatta sauce with chickpeas and chicken breast. I was fuelling up for a fast 100km Saturday cycle and brick.
Got up early had my porridge and was the first person to arrive at the meeting point in Richmond park. 16km into the ride we were cruising at 40km/hr my rear tyre blew out loudly and aggressively. Pulled over and fitted another tube and that blew out when pumping up- the tyre had split right open now so I used a gel pack on inside of tire and fitted another tube and turned back home. I was gutted.
Got back and decided to brick the 36km cycle anyway with a 10km run. Run was great but I’ve been shattered all day from it and I’m aching which is strange for me. Maybe I’m coming down with something???
Right off to sleep now as got club running in the morning and swimming in the evening.
Oh and I signed up for a 200km group ride to oxford and back next week. Should be good and get me used to the distance for ironman.
Happy day peoples except now I need 2 new tyres – but hey I covered over 2000km on the last set!!



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Saturday 22nd Feb – Box Hill Brick Session

Howdy folks. I’m feeling awesome today. I woke up this morning and there was this strange yellow/orange orb in the sky and blue skies – I’ve now remembered that’s the sun!! Yippee!!!

So Saturday is the long ride day with the Tri Club. The last couple of Saturday’s haven’t happened because ALL roads into Surrey have been underwater (I’m sure you’ve seen on the News). So this morning after my porridge and tea, I went to the meeting spot at Richmond Park. I believe every cyclist in London had the same sentiments – It was busy!! I joined a “lane 3” group. Our group had 7 which (apart from the odd number) is a great size group. We headed out to box hill (site of the cycling in the 2012 London Olympics), stopped for coffee and back to Richmond Park. The pace was fairly brisk today and we averaged 27km/hr, but that’s included the traffic and stopping etc, so I think it was more like 32km/hr ish. On the flats we were doing about 42km/hr taking turns at the front.

The ride felt good and when I stopped for coffee I ate some homemade flapjacks and a banana that I brought with me. I was conscious that I was doing a run straight after this 92km hilly ride and just tried to hold a little in the tank.


I got back to my house took off my jersey and bibs and put on my trainers and shorts and off I went for my first run since I “re-injured” myself 2 weeks ago. Well I was sticking to the plan and if I felt any pain I would stop and walk. With my physio’s advice not to do more than 4 or 5km – I also (reluctantly) stuck to that as well. I did 3 laps of my local Park by the river and back which equated to 5.5KM. I did this in 26mins which is ~ 4.52mins/km. Slow but I’m running!


I could’ve carried on for longer, but I thought better of it and said to myself “ffs Chris listen to the advice you keep getting AND ignoring”. I felt good. I was whacked though. I started to get cramp in the front of my thigh above my knee, which I get sometimes after swimming long/hard – I think I need to start drinking sports drinks instead of just water(probably a lack of electrolytes). I was having a conversation about gels and iso/carb drinks today. In all my training so far, I don’t ever use these products. I just haven’t needed to, but now that the distance is getting further and I’m doing brick sessions, I suppose I am going to have to start sooner, rather than later and get my digestive system used to these (awful in my opinion) gels etc. I think I will probably start off with the Powerbar products as that’s what Ironman UK distribute on the day (main sponsor) and that will just make life a little easier. Any advice on this would be greatly appreciated.


So all in all feeling good about how things are progressing. Got club swimming tomorrow in those drag shorts again – agghhh!! I was thinking about the actual distance of an ironman today, I mean I only cycled half distance and ran 5km. It’s going to be really tough and now its under 5 months till the big day – a bit of panic is setting in!!
I also need to up my game on the fundraising as well. I only have £20 so far – but then I haven’t really tried yet. I need to get some sponsorship from local business, family, friends and work connections. It is such a big commitment doing this ironman and raising essential money for MacMillian – so I need to focus on this over the next few days and formulate a more structured plan. I have a just giving page (click on the menu tab above) so need to promote that also.



Anyway folks I am off to watch the last episode of house of cards and have spaghetti and chicken with pizziolla sauce. mmmmm. Happy Training all!!..over and out!


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Tuesday – Mindfulness


I realise that more often than not I am always thinking ahead. When I get there! In a weeks time. etc etc.. I really ought to live in the now and relish the current experience. So I’ve downloaded a 4 part session on mindfulness – I just need time to fit it in now! ha ha.  Apparently this will help my training and make each session more focussed and work harder. Lets hope so. I will keep you posted.

Right I haven’t posted since Saturday. That’s because I’ve just been shattered. I did have lots of rest over the weekend. I also eat plenty of carbs and built up my energy stores. So Sunday’s club swim session was awesome. I felt strong and kept going the whole time without really slowing – it got so hard though!
It was a tough session again wearing drag shorts and this week we also had to hold off on using our legs in the drills.  Total was 3500M with the main sets comprising of (4X200m)X3 and then finished off with sprints – A very good hour and half.

Monday I did my endurance swim of 3 x 1067M (3.2km) in 53mins(on target) followed by 2 fairly brisk laps of Richmond Park on the bike. Averaged out 28.1KM/hr which is getting better and I’m slowly building the speed. The turbo sessions have really helped here. Also when I get back on the TT bike I have a feeling my average speed over a few laps of the park will be at 30km/hr + in the clockwise direction (steeper climbs).

Today Tuesday I got up early and locked myself out. I realised when I arrived at the swimming pool at 6:30am and couldn’t lock my bike – aghhhhh!!! so I sprinted home and couldn’t get hold of any neighbours until an hour later to let me in and get the spare key!! So my training was blown this morning. Instead I enjoyed a cappuccino and watched an episode of house of cards! Now I have a case of non training guilt, but no worries I will just swap today with Friday’s rest day.

Food wise I’m on top of things, eating well. Porridge for breakfast, 2 apples a day, a banana, scrambled eggs and tomatoes on rye for lunch, chicken and veggies for dinner and muesli and yoghurt with grapefruit as a snack. Plus I made some more homemade humous which i snack on with celery and ryvitas.


Music playing at the moment, is the Foals and when training I’m listening to Eric Volta.

Happy Training Everyone!

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