And that's about it folks! Not much more to report today. Nice leisurely bike into work, but awful cold and wet ride home in the evening!
Swim at lunch was good, albeit a bit short.
I need to work at going harder. I did 200m out of 1000m at a very good pace, and put in a lot of effort, so I can do it. I have been swimming now for too long at a comfortable pace and not pushing myself. Certainly on the shorter swims I will have to really make more of an effort to get out of my comfort zone. Actually that goes for the run too. Bike is not too bad, because I can push harder than is comfortable and work through the pain and on those climbs that require real lung-busting efforts. Need to apply the same to swim and run.
This Sunday I have a tri in Stratford. Nearly a 3 hour drive there! Will leave at 4:30am. But this will be a 'balls out' effort on all 3 disciplines as this is the last 'official' race before Half Ironman UK. And it's a short sprint tri. 400m swim , 23km bike and 5km run. I want to run sub 20 minutes for 5km, that's my goal for the weekend. Top 20 finish. And I want to go under 35 minutes on the bike. And 7 minutes for the swim. 1 hour 2 minutes for the lot. It's going some, but I'm gonna give it my best shot.
Friday, 11 May 2007
Thursday, 10 May 2007
Thursday lunchtime run
Well, I was at it again. Bonking! 25 minutes into my run, I just lost it, legs went and I had no energy, overcome with hunger. I could have mugged an old granny for a biscuit I was that hungry! So I stopped and sat down for a minute, gathered myself, turned round and ran back. Was just over 6 miles in all. Very slow going on the way back. I managed it ok in the end, and actually got stronger as I was out, funnily enough. I think the positive thing to get from this is it's good to run on empty on occasions(not very often) as this may well happen to me in a race, particularly on the longer distance ones. If I know I can get through it on very little in the tank then when I get my nutrition right, I should be ok. Was running for about 55 minutes in total, so not a bad session. I know what the problem was, I didn't feed enough last night after my hard 2 hour bike ride, and again I cycled to work this morning and didn't re-fuel as I should have done. Lesson learned: keep yourself well fuelled!
Wednesday, 9 May 2007
Wednesday Swim and Bike
Lunchtime swim - 30 minutes. Shorter session today, in the slow lane, concentrating on stroke and trying to be as smooth as possible in the water. Felt much better. Also worked on kick with kickboard. Stroking stronger, reaching better and sitting higher in the water. Good positive session.
Evening bike - 1 hour 58 mins. 50km (31 miles)
Well, this has to be one of the hardest bike training sessions I've done. Took in 3 long climbs, and all were into an incredibly strong headwind. And when it wasn't a headwind it was a horrible crosswind! Took all my efforts to get the cranks moving just in lowest gear! Needless to say my average speed was slow at 25.6 kph. But despite hard effort, h/r average was 136bpm, max of 174bpm. Aerobic fitness has improved but I must admit, having been racing for the past 4 weeks I have noticed how my all-round bike fitness has just dropped off a little, which is to be expected as it's a while since I have done a long training ride and the races have been over short bike distances.
I'm now aiming for a 2 hour and a 3 hour ride each week over the next 4 weeks, with two rides of an hour each as well. 3 hour ride will be steady pace with a few intervals thrown in. The 2 hour ride will be done at near race pace. 4 weeks good riding will help get my bike riding back to being able to go hard for 3 hours.
Evening bike - 1 hour 58 mins. 50km (31 miles)
Well, this has to be one of the hardest bike training sessions I've done. Took in 3 long climbs, and all were into an incredibly strong headwind. And when it wasn't a headwind it was a horrible crosswind! Took all my efforts to get the cranks moving just in lowest gear! Needless to say my average speed was slow at 25.6 kph. But despite hard effort, h/r average was 136bpm, max of 174bpm. Aerobic fitness has improved but I must admit, having been racing for the past 4 weeks I have noticed how my all-round bike fitness has just dropped off a little, which is to be expected as it's a while since I have done a long training ride and the races have been over short bike distances.
I'm now aiming for a 2 hour and a 3 hour ride each week over the next 4 weeks, with two rides of an hour each as well. 3 hour ride will be steady pace with a few intervals thrown in. The 2 hour ride will be done at near race pace. 4 weeks good riding will help get my bike riding back to being able to go hard for 3 hours.
Tuesday, 8 May 2007
Tuesday training
Lunchtime swim. 45 minutes pooltime. 25 minutes swim, followed by 20 minutes of work with kickboard, paddles and pullbuoy. I'm not all that positive about my swimming at the moment, and I really do need to improve my technique with some one to one coaching. However, at the moment, I'm not going to worry about it too much, and I will just focus on getting myself through the swim for Half Ironman without wasting too much energy and trying to stay as near to 35 minutes as possible. From now I will just concentrate on swimming for 40 minutes, still try and smooth out the rough edges of where I know I can improve. I'm never going to be fast through the water but my goal for this year is to just go the distances. My goal for next season is to shave a minute off my 400m time and to get near to 28 minutes for 1500m. This will involve coached sessions and lessons over the winter and beyond.
Note to self: Don't worry about the swimming, it will come good in time.
Evening run, 36 mins 51 secs for 4.9 miles. My running is definitely improving, and my times are slowly coming down. I have increased my speed over the last few months, and can now run faster with less effort than before. I find 7 and a half minute mile pace is quite comfortable now, and today I finished my run with energy left, feeling I could go further, which is exactly as it should be.
I'm aiming for under 7 minute mile pace by the end of the year over the shorter distance races. For now, 8 minute mile pace over half marathon distance will be sufficient to reach my goal time for Ironman UK 70.3.
So two good sessions today, which have kicked off the next 4 full-on weeks of training. Bring it on!!!
Note to self: Don't worry about the swimming, it will come good in time.
Evening run, 36 mins 51 secs for 4.9 miles. My running is definitely improving, and my times are slowly coming down. I have increased my speed over the last few months, and can now run faster with less effort than before. I find 7 and a half minute mile pace is quite comfortable now, and today I finished my run with energy left, feeling I could go further, which is exactly as it should be.
I'm aiming for under 7 minute mile pace by the end of the year over the shorter distance races. For now, 8 minute mile pace over half marathon distance will be sufficient to reach my goal time for Ironman UK 70.3.
So two good sessions today, which have kicked off the next 4 full-on weeks of training. Bring it on!!!
Sunday, 6 May 2007
Results and pics from Dorchester Tri!!
Results on Concept Sport's website.
Big thank you to them for hosting another great event.
http://www.conceptsport.co.uk/resources/uplo
aded/web%20dorc.htmWell and truly happy to finish this one!! Best race of season so far. I've certainly not gone too hard on this race but overall I paced myself very well, got my nutrition spot on, and finished feeling fresh, even though the picture on the right suggests otherwise!!! Oh how the camera lies!!!
Dorchester 'Fast Twitch' Triathlon
Good race today!! Felt good the whole way round, as I was well rested in the week, in spite of being bunged up and full of cold!!
My start time was 9.05am, and was in a wave with some quicker swimmers. I got myself set up in transition which was on astroturf pitch, very comfy on the feet! And was very relaxed for this one.
Steady pool swim of 400m, would have been quickest time but for the very high pool walls which made it hard to grab anything for turning, and as I can't tumble turn I was very slow coming off the wall. But for that I felt good in the water, very relaxed. 7 minutes 55 for the swim, not at all quick, but I'm consistent at the moment!
Very quick through T1, which gave me a confidence boost. It was a reasonable run to T1 and then I ran uphill with my bike for 50 yards to mount beyond the mount line, where it was flat and I could get more momentum, a lot better, hopped on and got feet into shoes ok, bit slow to get going, but didn't want to blast off too soon. In hindsight though I should really have hammered it on the bike. A 15 mile ride, I coasted it, and never really put my foot down as hard as I could have. Out was fine, mostly uphill, only a small gradient and with a slight tailwind, more cross than tail, but just enough to help me cruise at a reasonable speed. Back was into a crosswind/headwind which was a bit unsettling at times. But still felt very strong on the bike, last 2 miles were slow though, and I lost focus and the last mile was far too slow, as I took too long having a gel and some energy drink, and it was through a residential area with speed bumps and traffic. Need to make sure I push to the end of the bike.
I was off and into T2 and out in quick time, and pushed hard onto the run. Then came an off-road hill at about a mile and a half, and it got my legs, I found it hard work, very slow going. After that I recovered well and it was downhill to the finish. Short run of approx 3.5 miles.
I finished hard for the last half mile and made myself work harder.
Finished in a time of 1 hour 13 minutes and 40 seconds. 25th on the day out of 165, 3rd in my age group( 35-39 - the first 35-39 was only 3 minutes infront). So a good result, and even better knowing that I finished feeling very strong and ready to go further, which is just what I need for June 17th. Again, I think if I was to really focus on going hard in these sprint races I could bring my times down by a couple of minutes. But I'm conscious of not overdoing it and staying as fresh as possible in my build up to Ironman UK 70.3.
Well done to James Gilfillan, who finished 2nd, extremely quick in a ll 3 disciplines and a very experienced young triathlete. Makes me feel even older than I am!!!
My start time was 9.05am, and was in a wave with some quicker swimmers. I got myself set up in transition which was on astroturf pitch, very comfy on the feet! And was very relaxed for this one.
Steady pool swim of 400m, would have been quickest time but for the very high pool walls which made it hard to grab anything for turning, and as I can't tumble turn I was very slow coming off the wall. But for that I felt good in the water, very relaxed. 7 minutes 55 for the swim, not at all quick, but I'm consistent at the moment!
Very quick through T1, which gave me a confidence boost. It was a reasonable run to T1 and then I ran uphill with my bike for 50 yards to mount beyond the mount line, where it was flat and I could get more momentum, a lot better, hopped on and got feet into shoes ok, bit slow to get going, but didn't want to blast off too soon. In hindsight though I should really have hammered it on the bike. A 15 mile ride, I coasted it, and never really put my foot down as hard as I could have. Out was fine, mostly uphill, only a small gradient and with a slight tailwind, more cross than tail, but just enough to help me cruise at a reasonable speed. Back was into a crosswind/headwind which was a bit unsettling at times. But still felt very strong on the bike, last 2 miles were slow though, and I lost focus and the last mile was far too slow, as I took too long having a gel and some energy drink, and it was through a residential area with speed bumps and traffic. Need to make sure I push to the end of the bike.
I was off and into T2 and out in quick time, and pushed hard onto the run. Then came an off-road hill at about a mile and a half, and it got my legs, I found it hard work, very slow going. After that I recovered well and it was downhill to the finish. Short run of approx 3.5 miles.
I finished hard for the last half mile and made myself work harder.
Finished in a time of 1 hour 13 minutes and 40 seconds. 25th on the day out of 165, 3rd in my age group( 35-39 - the first 35-39 was only 3 minutes infront). So a good result, and even better knowing that I finished feeling very strong and ready to go further, which is just what I need for June 17th. Again, I think if I was to really focus on going hard in these sprint races I could bring my times down by a couple of minutes. But I'm conscious of not overdoing it and staying as fresh as possible in my build up to Ironman UK 70.3.
Well done to James Gilfillan, who finished 2nd, extremely quick in a ll 3 disciplines and a very experienced young triathlete. Makes me feel even older than I am!!!
Thursday, 3 May 2007
Thursday lunchtime swim
Back to cycling to work today, nice easy bike in the sunshine.
And so back in the pool for a long swim. 40 minutes. I needed it. Need to do this regular now, and make sure I have the swim endurance I need for 17th June. The next 4 weeks will be hard training, followed by 2 weeks of tapering. I am now following Tom Holland's 12-week training for Half-Ironman Performance goal. Obviously I'm picking it up with 6 weeks to go, which means 4 weeks in peak phase and 2 week taper.
Long bikes, taking in plenty of hills as interval training, as the bike course for Half Ironman is very hilly. Same for the running, more interval training, and longer runs. 2 long runs and one short a week. 3 x 45 minutes swim sessions and a short open water swim session. 3 mid-length bike sessions, and 1 long bike and run(brick). Must practice transition, and some swim to bikes.
4 weeks of focussed effort, but not overdoing it, to remain injury-free.
And so back in the pool for a long swim. 40 minutes. I needed it. Need to do this regular now, and make sure I have the swim endurance I need for 17th June. The next 4 weeks will be hard training, followed by 2 weeks of tapering. I am now following Tom Holland's 12-week training for Half-Ironman Performance goal. Obviously I'm picking it up with 6 weeks to go, which means 4 weeks in peak phase and 2 week taper.
Long bikes, taking in plenty of hills as interval training, as the bike course for Half Ironman is very hilly. Same for the running, more interval training, and longer runs. 2 long runs and one short a week. 3 x 45 minutes swim sessions and a short open water swim session. 3 mid-length bike sessions, and 1 long bike and run(brick). Must practice transition, and some swim to bikes.
4 weeks of focussed effort, but not overdoing it, to remain injury-free.
Wednesday, 2 May 2007
Wednesday Lunchtime run
Working from home today and went out for a run at lunch. Very warm weather for this time of year at the moment. Was in the mid twenties, and but for a strong cool breeze would have been unbearably hot. Did 7.5 miles in 58 mins 32 secs. Went out at a reasonable pace, feeling great, and the way back I was into a strong headwind for 3 miles, and in the heat I was tiring, and slowed down a lot.
Recovered well. Runs like this are necessary to get a feel for racing when we are in the height of summer. Need some liquid out with me, will remember it for next time, and I hadn't eaten much this morning, so energy levels a little low.
Recovered well. Runs like this are necessary to get a feel for racing when we are in the height of summer. Need some liquid out with me, will remember it for next time, and I hadn't eaten much this morning, so energy levels a little low.
Tuesday, 1 May 2007
Tuesday training
Light swim at lunchtime today, an easy 1km, just about recovery really.
Went out on the bike this evening for an hour, forgot that I had chnaged wheels over and didn't have a sensor on the front wheel for my bike computer, so no stats. That said, it was just nice to get out and ride. Took in the very long and steep climb towards Steeple. Long climb that rises to a 20% gradient, very hard on the legs. Need some more climbing sessions, as Half Ironman UK bike course has a lot of climbing.
Good ride and legs feeling a lot fresher now. Run tomorrow, swim Thursday, run Friday. Rest Saturday. Race Sunday!!! Dorchester Fast Twitch tri, and my start time is 9.05am - Hooray, due to my improving swim times I'm starting later!!!
Went out on the bike this evening for an hour, forgot that I had chnaged wheels over and didn't have a sensor on the front wheel for my bike computer, so no stats. That said, it was just nice to get out and ride. Took in the very long and steep climb towards Steeple. Long climb that rises to a 20% gradient, very hard on the legs. Need some more climbing sessions, as Half Ironman UK bike course has a lot of climbing.
Good ride and legs feeling a lot fresher now. Run tomorrow, swim Thursday, run Friday. Rest Saturday. Race Sunday!!! Dorchester Fast Twitch tri, and my start time is 9.05am - Hooray, due to my improving swim times I'm starting later!!!
Lymington Triathlon Results
Results have now been posted for last Sunday's race. And I must say I was pleasantly surprised with the result, particularly my bike which put me 5th quickest!
Results
Nice positive race and sets me up for next Sunday at Dorchester.
Results
Nice positive race and sets me up for next Sunday at Dorchester.
Subscribe to:
Posts (Atom)
