It's about a week since last post and I've not really had much time or the inclination to sit down and write anything constructive.
So here goes. Last Sunday's time trial went ok, 25 mile, and I rode a 59' 03", which on the day was 3rd quickest. I felt ok, not brilliant, but not bad, and never really got into it. It was very much like a training ride, which is pleasing in itself as I know there is much more to come once I start putting some work in. Next one is in 10 days, 28 mile sporting course, which I won last year, and rode well. So I'm hoping to do the same again. As we a lot of these things, it's as much in the head as in the legs, and if I can get myself focussed then I should ride it well.
My ankle contnues to mend, but I'm still not doing any running of any note. I have done a couple of workouts in the gym, kettlebells and some boxing and I have worked muscles in different ways which has left me aching! But in a good way. I also managed to drag myself to the pool last night for a swim workout. My god, how slow am I??!!! I have lost my feel for the water, so I am going to make a concerted effort to swim more and claw back some speed in the water, before I lose it forever!
More PT today with some of my clients and a bike workout later this evening. Forgot to mention I managed to lose my Garmin Edge 305 bike computer somwehere in Wareham Forest at the weekend, so I am having to make do with a cheap alternative, which is ok, but I miss it on the turbo for doing structured workouts with heartrate monitor. Oh well, I'll have to start saving again!
And one more thing, I shovelled 2 x 1 tonne bags of gravel yesterday into our garden. Great strength workout, my back and arms are really achy this morning!
Onwards and upwards!
Thursday, 17 March 2011
Friday, 11 March 2011
Body Fat
Just thought I would share a couple of interesting facts I have discovered about fat burning and weight management.
1. A good balanced diet with reduced sugars and good quality fats.
2. Short intense workouts.
3. A high metabolic rate.
4. Fuel is in abundance in our bodies as fat stores.
5. Reduction in bodyfat and slimmer shape.
1 + 2 = 3
3 + 4 = 5
This works. I am walking proof of this. I have had to change the way I train over the last few weeks because of ankle injury and lack of time, so my workouts have become shorter but more intense. I have cut lots of sugar from my diet and have only low GI and low GL carbs. Loads of dairy, milk, butter, eggs, red meat and nuts, seeds, dried fruit. Things like oatcakes and peanut butter. I eat little and often and don't go long periods without food. Last year I was training 17-20 hours a week and my bodyfat % was about 12%, and I was consuming a vast amount of food. At the moment, I train between 5 and 7 hours a week. My bodyfat 8 weeks ago was 16%, it is now at 13%. And is dropping, and will continue to drop when I eventually add some endurance training in there. My weight has gone up, but this is due to muscle gain of about 5 kilos over the last 3 months. Core strength and arms and shoulders, and also legs. I am leaner than I have been before and have more strength. It will be very interesting to see how I get on next season when I return to long distance racing. This year, it's shorter stuff, mainly time trialing on the bike.
1. A good balanced diet with reduced sugars and good quality fats.
2. Short intense workouts.
3. A high metabolic rate.
4. Fuel is in abundance in our bodies as fat stores.
5. Reduction in bodyfat and slimmer shape.
1 + 2 = 3
3 + 4 = 5
This works. I am walking proof of this. I have had to change the way I train over the last few weeks because of ankle injury and lack of time, so my workouts have become shorter but more intense. I have cut lots of sugar from my diet and have only low GI and low GL carbs. Loads of dairy, milk, butter, eggs, red meat and nuts, seeds, dried fruit. Things like oatcakes and peanut butter. I eat little and often and don't go long periods without food. Last year I was training 17-20 hours a week and my bodyfat % was about 12%, and I was consuming a vast amount of food. At the moment, I train between 5 and 7 hours a week. My bodyfat 8 weeks ago was 16%, it is now at 13%. And is dropping, and will continue to drop when I eventually add some endurance training in there. My weight has gone up, but this is due to muscle gain of about 5 kilos over the last 3 months. Core strength and arms and shoulders, and also legs. I am leaner than I have been before and have more strength. It will be very interesting to see how I get on next season when I return to long distance racing. This year, it's shorter stuff, mainly time trialing on the bike.
Thursday, 10 March 2011
Mrs B runs London!
37 days to go til Tracey takes on 26.2 miles round the City of London.
She is doing fantastic, and her husband is chief coach, trainer, masseur and motivational coach!
Tracey's first attempt at this distance, she is on schedule to do a great rae.
Please give what you can towards and really worthy cause.
http://uk.virginmoneygiving.com/TraceyBirtwistle
She is doing fantastic, and her husband is chief coach, trainer, masseur and motivational coach!
Tracey's first attempt at this distance, she is on schedule to do a great rae.
Please give what you can towards and really worthy cause.
http://uk.virginmoneygiving.com/TraceyBirtwistle
Friday, 4 March 2011
Panic Over
Great Physio session last night and the result is that the ankle sprain is not as bad as first thought. So recovery is well under way and I'll keep working it and massage, ice, heat, stretch and massage and exercise, and I'll back off the running. Can get straight back to cycling, albeit a week of less intense efforts. And I should be well on the road to full fitness in a few weeks' time. Again, I've said it before, 24 hours is a long time!
Wednesday, 2 March 2011
Ankle Sprain info
Great website on ankle sprains for runners.
http://www.livestrong.com/article/245555-running-after-an-ankle-sprain/
http://www.livestrong.com/article/245555-running-after-an-ankle-sprain/
Groundhog day
So, fighting fit, raring to go. Forest Fit session to do, followed by bike and swim tonight. Feeling good.
Out of the car, jog through car park, ankle, turn, snap. On the floor again! And so it happens. Nothing I could do, another piece of bad luck and another few weeks of recovery. It was all going so well. Trying desperately to remain positive but incredibly difficult. Basically, 2011 triathlon season is over before it started. Thankfully I am fairly upbeat about my cycling and at least I can focus on that. Just means that my running will have to be put on hold for a while. 2 weeks before I can realistically pedal with any force and then another couple of weeks before I can tumble turn in the pool. A bit of a setback but onwards and upwards, least I know what to do and I'm getting early treatment on it tomorrow from physio.
Leg up, 48 hours RICE and then mobilise it slowly. Deja Vu.
Out of the car, jog through car park, ankle, turn, snap. On the floor again! And so it happens. Nothing I could do, another piece of bad luck and another few weeks of recovery. It was all going so well. Trying desperately to remain positive but incredibly difficult. Basically, 2011 triathlon season is over before it started. Thankfully I am fairly upbeat about my cycling and at least I can focus on that. Just means that my running will have to be put on hold for a while. 2 weeks before I can realistically pedal with any force and then another couple of weeks before I can tumble turn in the pool. A bit of a setback but onwards and upwards, least I know what to do and I'm getting early treatment on it tomorrow from physio.
Leg up, 48 hours RICE and then mobilise it slowly. Deja Vu.
Return to training
Well, I decided to don the running shoes for a proper run out for the first time in 7 weeks. 45 minutes later and I returned home very pleased, but a bit tired! Slow and still tight in the calf over the ankle, but at least I am now confident of going out and running without the risk of further injury. Will keep it easy for the next 2 weeks and hopefully by the end of the month I should be getting back some run fitness and speed.
I also got back in the pool for a decent swimset last night. Feel for the water not as bad as I thought, just a bit slow, to be expected. But I'll settle for that. This year is just about keeping myself there or thereabouts and focussing on bike riding. Must find a race of some sort to do soon, otherwise I won't do anything all season as races get booked up so fast thesed days.
I also got back in the pool for a decent swimset last night. Feel for the water not as bad as I thought, just a bit slow, to be expected. But I'll settle for that. This year is just about keeping myself there or thereabouts and focussing on bike riding. Must find a race of some sort to do soon, otherwise I won't do anything all season as races get booked up so fast thesed days.
Monday, 28 February 2011
Nice surprise
Yesterday was the first time trial of the season and a chance to find out how much I really need to start putting in. It was chilly morning out of the sun and a stiff Northwesterly breeze, which didn't give much advantage for 75% of the course. The Gallows Hill - Wool 27km circuit is always a challenge with a couple of tight bends,some early season gravel around and nasty pot holes to avoid.
But I surprised myself with a solid ride. Didn't feel brilliant but at the same time didn't feel that bad. They always hurt but it was bearable, and I was able to push hard all the way to the finish.
So considering I have very few winter miles in my legs it was a good ride, pretty pleased with the result, and a good marker to put down from which to work on.
Results on Poole Wheelers website
http://www.pwresults.pipeten.co.uk/ResultsTitle.aspx
But I surprised myself with a solid ride. Didn't feel brilliant but at the same time didn't feel that bad. They always hurt but it was bearable, and I was able to push hard all the way to the finish.
So considering I have very few winter miles in my legs it was a good ride, pretty pleased with the result, and a good marker to put down from which to work on.
Results on Poole Wheelers website
http://www.pwresults.pipeten.co.uk/ResultsTitle.aspx
Personal Training
A small self-promotional post!
If anyone would like to get some 1-2-1 training with me then please leave a comment for me on the site and I will get back to you. Loads of information on what I do and how I train.
More posts of goings on to follow. Training back on track with a very good time trial yesterday! Happy Days!
If anyone would like to get some 1-2-1 training with me then please leave a comment for me on the site and I will get back to you. Loads of information on what I do and how I train.
More posts of goings on to follow. Training back on track with a very good time trial yesterday! Happy Days!
Friday, 25 February 2011
TT time again
It comes around quick, this Sunday is the first of the time trial season. I am going to ride to find out just how much work I need to do to get me up to speed. I hit the rollers for an hour last night and managed to ride out to work and back on Wednesday, but that has been the extent of my riding for the last week. Just not enough. I've not swum for 10 days and I've only been jogging along at a very easy pace for 20 minutes at most. I have been doing the Forest Fit sessions which are really helping to keep me in some sort of shape. But compared to the last 5 years I am nowhere near the kind of training I am used to doing and it's starting to show. Time to rediscover my mojo and hopefully Sunday's ride will give me the kicking I need!
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