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Return of the King
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Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭
Join Date:Posts: 8940
Hey Bossarky,
How is combining the Squat and Bench, and Deadlift and Military press going for you? I feel there's too much of a gap between Squat workout's etc (1 week), when doing the 5-3-1.
I tried four separate days for week 1. In and out in no time and washing machine doing double the work.
To save washing up powder (& free up time for run/bike/swim) I decided to combine squat & bench, plus deadlift and military press for weeks 2 and 3. It worked out fine. Combined these are still pretty quick as the weights aren't too bad yet.
I will probably go back to 4 separate days next cycle (after tri) though 'cos I want to hit them all hard individually, as well as be fresh for the chins and pull ups on both upper body days. 4 days will probably allow me eat well per lift too... if that makes sense
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Monday July 27th: Lunch time
Swim 750m as follows:- 250m x3 ... front crawl
First set involved weaving through kids & inflatables. I changed lanes for the second and third where I was in with swimmers of a slightly faster pace than myself. This was good as I had to push my self to keep the gap constant. I could do with a swimming partner to pace against.
That is it for my swim training. I'm rather pleased with the progress I made in just 7 sessions over the past 3 to 4 weeks. On Saturday I'm going to start from the front and give it socks. In previous tri's I have hung back at the start of the swim to avoid stray elbows and kicks to the face. This time I'll be the one dishing them out. Who wants some? :pac:
'roid rage
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Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭ Join Date:Posts: 8940
Saturday August 1st: London Triathlon- Swim 750m: 21:58
- Transition 1: tbc
- Bike 20km: 40:18
- Transition 2: tbc
- Run 5km: 26:40
Total: 1:35:47
This was my fourth year in a row doing the London triathlon. The venue is close to home so I think of it as my home turf.
In 2007 and 2008 I did the full Olympic distance. This year I decided to revert back to the half distance sprint. I was interested to see how I'd get on with the extra stone of muscle I have (current weight ~77kg) vs. first time I did the sprint distance back in 2006 (when I weighted in around 70kg). The shorter distance sprint also fits in more with my interests and goals. i.e. maintain muscle mass and avoid cardio induced skinniness.
I was scheduled to start at 4pm. Left home around 2:30pm and had an easy warm up 8km to the venue in just under 30 mins. Collected my timing chip and made my way to the transition area to rack my bike.
Having racked my bike, changed, and secured the various race numbers to my race belt and bike it was now time to face my old nemesis - the wet suit.
This, for me, is the most energy sapping part of the triathlon. I dosed my ankles with baby oil and flopped around on the ground for a few minutes, wiggling into it one leg at a time. Green Athene had turned up by this stage on public transport so she had a good laugh at my struggles from the spectator area.
I left the top half of the wet suit rolled down, reset my bike computer readings to zero, and set it to display average speed. When on the bike I would be aiming to complete the 20km in 40 minutes. This means keeping at or above an average speed of 30kmph... so the bike computer comes in handy here.
At approximately 3:45pm it was time to head for a final toilet break and then on to the swim assembly. I picked up the colour coded swim cap and put on my goggles far too tight. Had to stretch them a few times as they felt like they were going to suck my eyeballs out of my head. A fair bit of spit was applied to the inside of each eyepiece to stop them fogging up in the water.
Green Athene helped squeeze me into the top half of the wetsuit and then took a few photos. It was time to go!
One of the stewards was in the tunnel from the swim assembly to the docks. He shook hands with each and everyone of use as we passed on the way to the water. 13,000 handshakes over the weekend!
Swim 750m
So, I hopped off the pontoons into the water, holding my goggles so they didn't fly off. Some other fellow beside me had just lost his so I didn't want to make the same mistake. The water always manages to find a tiny kink in the neck of the suit... and seeps down to the middle of your back.
My aim, as stated a few days ago, was to make it to the head of the swim pack for the start and not hold back. If any elbows or feet got in my face I would try and deal with it.
It took a minute or two to swim out to where the canoes and liveboats were for the start. I managed to muscle / flipper my way to the front. The usual chanting and motiviational stuff... then the horn goes and we're off!
Starting from the front wasn't as bad as I'd expected. I had been worried that I would be stampeded in the water, but as long as you focus on your own stroke and let people know you are there things seem to go ok.
My stroke wasn't the prettiest at first. I probably should have pulled the wetsuit further up on my torso which would have made raising my arms over my head a bit easier. Still, I kinda perfer it to be a bit tighter on top and a bit looser lower down
Trust me, the last thing you want is a tight crotch in a wetsuit where everytime you raise your hand it feels like you are about to castrate yourself. I learnt this lesson first hand at my very first every tri back in Blenheim 2006
Anyway, witticisms aside, the swim seemed to take forever. I was getting into a rhythm with my crawl as practised in the pool over the last month: right, left, right, breath .... left, right, left, breath. This allowed me to breath every 3rd stroke and avoid oxygen deprivation. The only problem was I was taking in a lot of water too. Maybe it was the altered buoyancy with the swim suit on, maybe it wasn't... but whatever it was I was mis-calculating my roll, taking in water as well as air.... and this would have to stop or else I'd be sinking like a stone. I'd say I took in half a litre in the first 5 minutes. It was looking like there would be no problems with dehydration.
The turning point was the roughest part of the swim. I gave and got a few knocks from other swimmers as everyone tried to keep to the inside by the inflatables for the shortest distance round. The trip back down the docks was uneventful apart from my frustration that the breaststroke of my nearby competitors was as quick as my front crawl.
Overall I was pleased with my swim - I managed to complete the full 750m front crawl using my newly refined stroke even if it was a bit slow. It was beneficial to be able to see both left and right as I alternated sides too.
Transition 1 was unremarkable. Bagged the wetsuit, put on shoes, final 15g carb drink in back pocket, run with bike (13kmph I remember from glancing at bike computer) to the place where you can start cycling proper.
Bike 20km
What I lacked on the swim speedwise I made up for on the bike. I'd estimate that I was in the final 20% coming out of the water. On the bike I got up to speed quick and enough and picked off people one by one. This was going well. I was keeping it around 30kmph as planned and the average speed on the bike computer was getting higher and higher through the two laps.
I had a slight pain in my stomach which I thought was my number belt being too high on my abs. I pulled it down and continued. More on this later.
The run (@13kmph) with bike out of transition 1 would have brought the average speed down a bit initially at the start.... so in theory if I completed the 20km bike in an average speed of 30kmph I would have done the bike leg in <40mins, factoring in the slow start when running with the bike.
It started pouring rain after 5km of the 20km and didn't stop until the run leg. Water was streaming off my helmet and coming off my front tire straight into my eyes - mud guards aren't cool. The conditions didn't affect me. If anything, they probably helped keep me cool. There aren't too many sharp bends on the bike course so it wasn't overly dangerous in the rain, even on bald slicks.
I spent a good bit of the 20km near enough to two guys on racers. I'd pass them, they'd pass me... backwards and forwards and good few times. Eventually I made a break for it with a few to go and left them behind. I made it in to transition with an average speed of 30.1 kmph. Mission accomplished on the bike. Not sure why my official time was 40:18 if the average speed was 30.1kmph.... maybe the course was a bit longer than 20km.
Transition 2 was terrible. I got off the bike and felt terrible. I could barely jog in to rack my bike. The bike computer told me I was doing ~8kmph (i.e very very slow) on the jog in to rack the bike. My stomach was killing me - as if someone had been punching me in the gut. I'm putting this down to one or two things - taking in too much water when breathing on the swim, or stomach upset caused by the 3 x 15g carb drinks (two prior to the swim and one on the bike).
Run 5km
I dumped the bike and helmet and set off at a painful jog. I looked around for a toilet and the thought crossed my mind of pulling out of the race. Stomach was going slosh slosh slosh with each step and people were passing me by. All the hard work on the bike undone.
The pain and slowness continued for the first half of the 5km run. Worst running feeling ever. Imagine having a massive load of food and then trying to run afterwards. I've never done that but I'd estimate that is something like what I was feeling.
Around the 2km (of 5km) mark a spectator shouted to a competitor running beside me "come on Joe, you're at 1hr20". I then knew that if I managed 12kmph (average running speed for me) for the last 3km I would finish in 1hr 35 mins. I bit the bullet and sped up. After a km or so the pain subsided. I kept my mind occupied by picking a spot and sprinting to it, slowing a bit, then repeating until the end.
My official run time of 26:40 surprises me. I would have estimated I would have a lot slower considering I was just above walking speed for the first 2km. Maybe the official distance was a bit under 5km. I'll find that out later in the week when they publish the full list of results.
Nutrition was good the day before and the morning of the race. Jaffa cakes, oranges, rice, turkey, pancakes, porridge, pasta, etc. I was well fuelled and glycogen levels were optimal.
I did not meet my goal of finishing in 1hr30 mins. However, I am pleased with the improvement to my swimming technique. I also met my bike target time and got a reasonable return on the 1 month of triathlon training.
The best part is I'm leaner and have a month of 531 under my belt. I guess the summation would be my training has led me to look like a cross between this and this.
The day also involved a further 16km round trip to and from the venue. Easy 8km in just under 30 mins on the way there, and took about 25 mins getting home. Just managed to avoid getting soaked a second time.
Until next year, tri-bye.... :pac:0 -
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Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭ Join Date:Posts: 8940
cardio,shoot me wrote: »i get a pain in my stomach when having taken in sea water too
Probably healthier than taking in the spit and sweat from the normal pool though :eek:brianthebard wrote: »Sucks about the stomach pain that must have cost you a few minutes. Would the swimming have been effected by water movement that you wouldn't been used to training in the pool?
Maybe it was. I'm not too bothered now 0 -
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Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭ Join Date:Posts: 8940
Sunday August 9th: 531 cycle 2 week 1 Deadlift
Bird-dogs
3x10 each side
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Deadlift
50kg - 1x5
62kg - 1x5
75kg - 1x5
80kg - 1x5
93kg - 1x5
105kg - 1x8
60kg - 5x10 ... I felt like this afterwards :eek::pac::D:o:rolleyes::mad::eek:
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Hanging Leg Raise (feet to hands)
3x9
Calf Raise
BW - 3x20 ... recovery time during hanging leg raise
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Glute Ham Raise (legs held down)
3x9 ... no cramping today. My posterior chain was either too knackered to care or nicely warmed up
Pull Through (low pulley)
6.25kg - 1x10
7.75kg - 1x10
10kg - 1x10
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I'm not sure if I should be doing Big but Boring plus other assistance, or just Big but Boring Or other assistance. Will check that now, 'cos feeling pretty knackered and it is only the second day of this cycle. I may be doing too much.
Overall I'm happy, but I know that tomorrow = killer DOMS.0 -
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