Posts Tagged #training

Monday – No Training

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.


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Sunday – EPIC 253km Ride

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!!




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Thursday 5th March – taking it easy… kinda!!

Hello folks.
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!!!


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Sunday speed swim

Today I am supposed to rest on the run and I did. It was frustrating as I really fancied going out but have to follow the plan and instructions from my physio. Instead I repotted a plant cleaned the apartment, washing and changed 2 tyres and fixed the two blown tubes from yesterday. All in all very productive.

This evening I cycled to swimming. March is all about building speed now and I felt it- got lactic acid in nearly every set but I feel good now. I lasted longer than a lot of the other guys – my endurance is certainly up there and all those extra sessions are paying dividends now.
I’m looking forward to this week, training, work and watching a new series I’ve downloaded – sons of anarchy. I was really in “24”, house of cards and breaking bad. I asked on Facebook what I should watch next and I had an overwhelming response to sons of anarchy and dexter. So I’ll be watching those to relax in the evenings.

Happy training everyone and anymore suggestions on a good series to watch please feel free to comment.


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Tuesday 25th February – Increased Plan

Put together new plan – increasing the pace with specific targets and also including running now – Yipeeeee!!! I ran to the gym yesterday and its all good – My physio is happy and I don’t have to see her again ūüė¶ so thats great!!

Couldn’t sleep last night so I scrapped my training this morning. I’m sticking to the 6 hour rule that if i can’t have 6 hours sleep then don’t train.

Heres my new week schedule:Image

Richmond Park X 2 to and from my house is 30KM. I was doing 50KM but now I am focussing on lifting the average speed from my 26.5km/hr to 30km/hr. The clockwise profile of the park is one steep climb and a long gradual climb – normally a fairly strong headwind too. However clockwise is a better training profile and harder work.

Whilst I am writing this I had to leave and jump start my car (again) and then I took it for a drive and broke down again. SO annoyed and now its 11PM and I have to crash, as I can’t miss another training morning.

Good night all and I will see you soon. x

<music today> John Digweed – Structures



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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 РA 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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