Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
My Triathlon Evolution Continues....
Comments
-
Sat May 11th
Bike Long bike with 3x30min steady efforts
I quit a session today because I just couldn't get my head into it. I was just feeling a little down today for some reason. Got started and did an hour. It was v windy (dangerously so really) and pissing down. After an hour I just said fvck this and stopped.
Felt pretty bad about it and admitting I quit a session cos I felt a bit down, well hasn't come easy and I feel a bit ashamed for it.
Time 1hr; Dist 31km; Speed 29.5kph; HR 136; Power Ave/NP 199/219; Cad 91;
Sun May 12th
Run
Well after yesterday I just wanted to go out with no distractions. Just me and my thoughts and try and enjoy. So I left the garmin at home and off I went. Probably enjoyed this run more than any this year. I thought I'd see how it went and if I wasn't feeling it I'd call it a day but i was grand, kept comfortable throughout. It was while on this run that i rationalised what happened yesterday. I felt so much better after it
Time 1:10; Dist 15k; Pace 4:40/km
Mon May 13th
Swim
No WU or CD here, straight into the main set from Friday. Something happened during this set which was totally unexpected but so so so welcome. A tumbling in times! Back from plodding along doing my very best to hit 2010 times to all of a sudden doing 2012 times! It happened after the first set, the up part of the pyramid. Well something I must mention-I had 4 other people jump into my set! Normally/always I work away solo on the prescribed set given to me by my coach but this morning I was asked by a friendly gent in my lane if I wanted to do a set with them. I politely declined explaining that I was following a set. He then asked me what I am doing and he seemed happy enough to go with it! He then stopped the others in the lane, including the class act that is Aoife Lynch, and said to them what he was doing, they all jumped on board! I was a bit put off because I know these guys as they are always there when I am and all par one are swimming much better than I. This alone frustrates me as last year I was ahead of them and now for no reason I am like an ape in the water. Also I cannot understand how you can come to a pool, get in and do a few lengths before deciding what you are actually going to do! I like to know prior to the session what I am doing so that I can prepare mentally and know exactly what I am looking to get out of it, so afterwards in my analysis of it I know how well it went or otherwise.
Anyway.... here are the numbers for the up part of the pyramid...
100sw - 1:43; 1:43/100
200p - 3:40; 1:50/100
300sw - 5:39; 1:53/100
400p - 7:13; 1:48/100
the numbers for the up part of the pyramid...
400sw - 6:51; 1:42/100
300p - 5:01; 1:40/100
200sw - 3:21; 1:40/100
100p - 1:41; 1:41/100
For the downard part of the pyramid I had the benefit of a draft but could it have given me this much of a boost? I think it may have more to do with the fact that I was going pretty hard to try and keep feet, which I lost on all but the last 100p. Anyway, I am hoping that it is a sign of improvement.
Tues 14th May
Strength
Plenty of core/strength work with some rolling too.
Time 1:15
Weds 15th May
Swim
Finding these longer sessions tough but I like that and I know I'll get used of them like previous years. Again signs of improvement even though I did tire. There were improvements in the mod hard 100's and fast 50's. Not near where I was last year and it will be well into the summerbefore that happens but at least an improvement on where I was.
Splits here http://connect.garmin.com/splits/313126111
Run
Not a comfortable run and therefore not enjoyable but it got done I felt a bit heavy and sluggish, yesterday's run was the opposite but I was fresher.
Time 48min; Dist 9.95k; Pace 4:48/km;
I also had 25min of a basketball game in school, teachers V 6th years, teacher won as per, we kick ass! My teen years were spent playing this game from morning light to darkness in the evening...not your typical country lad. I bloody loved it and had a lot of success with it, it was the only time however that I wished I lived in Dublin! Miss that sport 0 -
Thurs 16th May
Bike
This was a lovely spin, sun splitting the stones I put in 5x20sec sprint efforts and they felt pretty good.
Time 1:00; Dist 29.77km; Speed 29.7kph; HR 134; WATT Ave/NP 186/224; Cad 95;
Fri 17th May
Swim
A nice session, I think I might be beginning to enjoy swimming again. The 100p were 1:44-1:46. I had a 200 CD but I couldn't help myself, I just wanted to push it a little to see if I could indeed push it. I did the 200 in 3:22, a time I haven't seen in many a week. Good for confidence
Time 45min; Dist 2,000m
I had a 40 min run planned but that got dumped unfortunately.
Sat 18th May
Bike
Well that a miserable day in the saddle. So bloody wet and cold from minute one. Anyway, at east this one got done. I felt grand, obviously far from where I want to be but I'm happy enough considering everything.
Time 2:32; Dist 74.33km; Speed 29.3kph; Watt Ave/NP 193/206; HR 132;0 -
Well I will just start with my race report for Rosses Point I guess...
Rosses Point Olympic Distance Triathlon
I headed to Sligo with just one aim, get back on the racing scene and enjoy. I knew it would be tough and I'd suffer but it just might help me get my head around where I am at the moment and what I have to do to get back to where I want to be.
I got there early and had issues with my race wheel which needed sorting. Got that done and met Bambatta, his lovely wife and mad dog! Also bumped into Anphib King West and his missus Well I was actually looking forward to the swim and here is how it went.
Swim
It was a long walk to the swim start but it started as a lovely day an the stroll was nice The water was really nice actually. There was a cross wind blowing which made breathing from the right difficult so I did a fair amount of breathing from the left which wasn't really a problem as I practiced this quite a bit. West coast swims are often like that. I personally love west coast swims. I didn't get many feet to follow but I got some. My sighting wasn't the best, I found it difficult to see the yellow buoys, IMO more than 3 are required for a swim of the distance. I measured it at 1,700m and a quick glance at the watch tells me 29:xx.
The run to transition then caused me to cramp and I had to stop and stretch. This is so annoying as people stream by, it is a little embarrassing TBH because there were so many people standing there cheering. Anyway...it could have been worse, the 'mouse' collapsed on the beach much like something from "Saving Private Ryan"! He was in serious pain. Cramp in his left hamstring, same as myself.
Split 31:25; Pos 50/173
T1
A long T1 for me as I really had to stretch the cramping left hamstring. I didn't really care as I knew I would not be competitive today anyway so I just took my time.
Bike
When I cramp coming out of the water the part that I dread the most is when I have to secure my bike shoes while on the bike. This is because my hamstrings are not stretched and it's when they can go into a complete knot! Well thankfully it did not happen Phew...this means I can bike fairly well.
The bike course was 3 laps and I love lap courses and this is probably my favourite olympic bike course. It certainly does not suit my strengths but still a real nice course. I had the garmin set to lap every 13kand my aim was to bike at 90-95% (258-272watts)
Lap 1: Time 22:16; Dist 13km; Power Ave/NP 263/274; HR 164; Speed 35kph; Cad 96
Lap 2: Time 22:11; Dist 26km; Power Ave/NP 270/277; HR 163; Speed 35.1; Cad 101; TSS 102; IF 0.95;
Lap 3: Time 22:50; Dist 39km; Power Ave/NP 259/268; HR 160; Speed 34.2kph; Cad 96
I held a little back on lap one, picked it up a bit on lap 2. On lap 3 I started to feel it a bit, according to some the wind had picked up by then and the course was getting pretty tricky due to the rain now falling fairly heavily. I actually almost ended up in the ditch on lap 3 but kept in control just about There was a pretty testing climb on each lap, I was able to stay on the aero bars and on each lap went past a good few others. Coming off the bike I really was not looking forward to a 10k run
Time 1:08:46; Dist 39.62km; Power Ave/NP 260/272; Cad 97; Speed 34.6kph; HR 162;
Run
What a horrible run. DOn't get me wrong, I think if you were in shape you'd love the run course but I was far from in shape. The legs were so heavy from the off. In the first 300m you have to tackle a sharp 100m descent...that was all my legs needed. The left hamstring crumbled up into a ball. Coming off the bike I was around 20th position but I lost at least 10 places as I tried somehow to get the knot in my left hammy to loosen up. No joy though. I thought that this was the end of my day but I just kept at it and after a couple of mins I got walking again. By now I was on the beach. We had to run the entire length of it on fairly well compact sand. After a min or so of wlking I got into a kind of jog and pulled one or two places back. It was all about survival now (and trying to hold P Gibbo off!) The first climg up the steep ascent wasn't too bad thankfully. Then into and around the village green and back to the beach again. This time I did not cramp going down onto the beach but the quads were on the verge now as well as the hamstrings. Those of you that suffer from cramping know this hell. Jogge the beach again, at this stage it was lashing and I was getting cold. The second time up the ramp broke me and I had to walk it. I was still in fear of Gibbo as he was closing very fast. Anyway I held on and was so happy to finish. I had only a min or so to wait for Gibbo who ran so well and one of the fastest run splits of the day.
Time 46.39; Dist 10.0km; Pace 4:40/km; HR 156;
So that was my race.
Disappointing to see that my nearest rival from last year (3 times only 10sec separated us) has moved on and I have gone back. He (Cormac McGarry) got on the overall podium with a 3rd place finish. I'll use this to keep me motivated though it'll be at least a year before I catch him now
Great to be back at it and fair play to Sligo. I love the swim and bike course and I know had I been in shape the run course too would have been enjoyable. It's very much like HoTW but with an easier bike and run IMO.
Great to meet all the boardies and especially Abhainn for the first time.0 -
Training has continued but I'm only updating from last Sat
Sat 8th June
Bike
So the coach gave me a choice here after failing last Sat and Tuesday on my bike targets. I decided that there was no point in even attempting the 3x{25min@280w} that was on the menu when I failed last weekend so I tried last weekends again. On Weds I noticed that my left hip was sore and this reminded me of last year when I was riding with my saddle a but to low. I checked the height and it was fine but Fernando has told me before that one's position does change as the year goes on and you get fitter (or less fit). So a raise of 1cm made all the difference. My RPE was back in check and cadence back to normal. Hit the 280 targets as 280/280/280/282.
The run off too was much better, more in control and less laboured.
Just for comparison's sake:
Last Week
Ave/NP/HR/CAD/Speed
279/282/159/91/35.5
272/278/160/88/36.3
268/273/159/84/33
257/261/158/87/32.7
Today
Ave/NP/HR/CAD/Speed
280/279/157/95/37.7
280/280/159/98/37.2
280/280/161/96/35.5
282/281/163/97/38.8
SO much more favourable. I know when I cannot turn the pedals at my usualy cadence that something is not quite right, the difference in cadence above says it all. Once again I am reminded that 1cm can make such a big difference.
Total 2:38; Dist 86km; Speed 32.6kph; Power Ave/NP 217/237; Cad 96; HR 141; IF 0.83; TSS 179;
Sun 9th June
Run 80min LER with steady last 20
Very similar to last weeks run, I am feeling stronger and although the steady 20 at the end isn't quick-it is at least quicker than the rest of the session and it is of course being done on tired legs.
Steady 20:
Pace 4:37/km; HR 162;
Overall
Time 1:19:05; Dist 16.7km; Pace 4:44/km; HR 153; Cad 84;
Mon 10th June
Swim
Swimming continues to improve. I need to be less careless though, I did 15x100 swim instead of 15x100 alt swim/pull. So I geuss I missed out on what I precieved to be the focus of the session, namely - balance and body position. Anyway, still a decent session. The 15x100 swim times were (Pool in 50m format):
1) 1:35
2) 1:44
3) 1:38
4) 1:35
5) 1:37
6) 1:39
7) 1:38
8) 1:37
9) 1:37
10) 1:39
11) 1:38
12) 1:37
13) 1:38
14) 1:38
15) 1:39
Time 60min; Dist 2,800m
Run
Off to the Phoenix Park for this one. Trying to do as much running as I can there as I really enjoy trail running and it saves the legs in the long run. God knows the winters are long enough here and road/pavement running is the only option. Anyway really enjoyed this, I did not check the garmin but I knew I was in the right HR zone but I guessed my pace was 4:22/km...surprised to see though it was only 4:33/km. Not at all bothered, the legs are felling the last 2.x weeks of build work. Looking forward to my recovery week but only because this build phase is going well and I'm loving the fact that I am now getting a run at it
Time 31:56; Dist 7km; Pace 4:33/km; HR 151; Cad 85;
Tues 11th June
Bike incl 30@90%
Jumped on the turbo again for this, much easier to dial it in and make sure I hit the desired wattage. Held 258 for the 30min which is 89.9% I felt pretty good but picking it up another few watts would have been difficult.
30@90%: Power Ave/NP 258/258; HR 152; Cad 96;
Overall:
Time 50min; Power Ave/NP 211/233; HR 135; Cad 94;
Okay, gotta try and update more frequently, at this rate I am almost as bad as Bambatta! 0 -
Weds 12th June
Swim
I am so used of getting up at 5:30 or so every morning (6-6:30 weekends) but this morning I was wrecked which meant and extra 2 hours in the bed. It made all the difference and I felt great getting up but it meant it would be tight to fit in the session as I'd be kicked out of the pool by 9:30. Unfortunately this is just what happened. I was annoyed with myself. 2,300m out of 2,800m done but at least I got the main set done.
I know this session would be a struggle straight away. I am feeling the efforts of the last 3 weeks or so. But, I surprised myself in the end.
Main set: 4x200 aiming for less than 3:30 off 4min.
1) 3:30
2) 3:29
3) 3:28
4) 3:21
After the first I thought that it would be a struggle. But as it went on I made a small change to my stroke. It felt so much more efficient. I was keeping my arms closer to my body and it just felt tidier and less laboured. By the 4th I really had it nailed and that 4th effort seemed not to take as much out of me. I was keen to finish the session so I could prove it wasn't a fluke and confirm that I was swimming better but alas I was kicked out. My own fault. Looking forward to Fridays session now!
Time 0:45; Dist 2,000m;
Run 50 Easy
Well I am in Leitrim for a couple of days, Lough Rynn Castle to be exact. Linda has been mad busy, up the walls at work so I thought I'd treat her (and myself
) to couple of nights away. Really, really nice here and very reasonable IMO. Unfortunately I have no biking on the cards while here because there is great cycling to be had up here. Great surfaces and plenty of hills! I might just get a recovery ride in though.
I was hoping for some trail runs around here like in Farnham Estate in Cavan (again highly recommended). There were none of significant distance so I found a lovely 10k route around the Hotel/lough, it was undulating and very quiet. I found it difficult to get my HR into the desired easy zone, it was out of wack with my RPE and pace. Anyway I just went at the pace I know is easy. A very enjoyable 50min.
Time 50min; Dist 11.06km; Pace 4:30/km; HR 143; Cad 85;
Thurs 13th June
Run 6x{5 mod, 1 easy}
Up early to get this done so we could enjoy the rest of the day. I still had the HR problem, it just is not matching up with expected pace and my RPE. Anyway I just ignored and went by pace/RPE.
On the menu today included:6x(5 mod hard, 1 easy) So a step up from last week which was a step up on the previous week. These type sessions used to be a firm favourite with me and it is beginning to go that way again as I get fitter The first four reps included significant hills but the last two were mainly flat with a decline on rep 5.
No/Pace/HR/Cad
1) 4:15/156/88
2) 4:07/152/87
3) 4:08/149/86
4) 4:04/156/88
5) 3:45/156/88
6) 3:50/159/89
Something that I have noticed recently is that my cadence is beginning to come more in line with my bike cadence and closer to 90. I have not done any specific work or drills but I hope it is a sign of better running tech. I notice that when doing easy I am now running with a cadence of 85spm (was 8/82). When doing more race pace stuff it is closer to 90spm. Hopoefully this all means a more efficient runner
Time 58min; Dsit 13.2km; Pace 4:25/km; HR 146; Cad 86; TSS 104.2; IF 0.98
Friday 14th June
Swim
Headed to Aura in Carrick On Shannon, by the way this town would be an ideal location for a triathlon, there was one planned last year but it was cancelled. I was hoping that they would have lanes in which they did. Actually it was a really nice leisure centre.
4x50 des 1-4 on 60: 50, 48, 44, 41
The main set (sw was easy p was steady):
100sw 1:39 - 1:39/100m
200p: 3:09 - 1:34/100m
300sw: 5:19 - 1:46/100m
400p: 6:25 - 1:36/100m
300sw: 5:26 - 1:49/100m (this should have been a 400, just another example of my poor concentratin/focus levels these days)
300p: 4:51 - 1:37/100m
200sw: 3:37 - 1:48/100m
100p: 1:31 - 1:31/100m
Fast 50 on 60: 40, 41, 41, 41.
Time 1:00; Dist 3,000m;
Bike
Got out on the roadie for this as I just wanted a change, so no power numbers but I know what easy feels like at this stage. Enjoyable spin.
Sat 15th June
Bike Long Bike With 20k TT
Got out early to get this done. Man I was tired. My first build phase has left me pretty tired-exactly the way I should feel after a build phase. Recovery week next week is perfectly timed as usual. I kept in in the granny gear as much as I could for the first 1.5hrs as I knew I had the 20k TT to do then, I was still in easy zone but the lower end of it. Just as I reached the roundabout in Trim I got the alert, so I rounded it and off I went.
Time 33:25; Dist 20km; Speed 35.6km/h; HR 159; Cad 98; Power AV/NP 275/273;
So those numbers were a bit disappointing of course, I can do better but it was expected. Still not bad, I am just plain tired. Still this was a decent session.
Time 3:00; Dist 92km; Speed 30.6km/h; HR 136; Power AVE/NP 195/214; Cad 96; IF 0.75; TSS 167;
Sun 16th June
Run LER
If I was tired yesterday, well then..... I was really pushed for time and didn't get the 90 min done, only 75min. Too often this happens, my own poor time management. Needs to change, I was once excellent at this and will be once again.
Time 1:15; Dist 16km; Pace 4:43/km; HR 142; Cad 85;
Mon 17th June
Swim
A great swim sesion. The best of 2013. The main set was 10x100 alt swim/pull and they all came in the (25m format)1:31-1:34 range with little or no difference between swim and pull times. I had to pull back howere on the last two making them the slowest, I got a god damn awful cramp in my right quad which hampered me a lot (sure sign I need a good massage!) The fast 50's were also hampered; 41, 41, 43, 45. Today though was more about the feeling that I had in the water, it's returning for sure.
Run
40min easy, I just concentrated on decent form...still tired though
Time 50min; Dist 9km; Pace 4:43/km; Cad 85; HR 148;
Tues 18th June
Bike
I was planning on doing this at 5ish when i got a call for my mother...she was on her way upfor a family get together-cousins graduation diner in Bray! I had totally forgotten but let on I didn't of course. No way I could get the session in now as I scrabbled to get there on time. Damn it, session missed.
Weds 19th June
Pulse Bull Wall Aquathon
A really nice evening for this and avery enjoyable race. I had been seriously considering pulling out as I felt very tired (humid bloody nights means I am struggling to sleep well!). Linda talked me around and she really wanted to see Bull Island, so off we went. I had a mad rush though to get registered, go to the jacks and get set up. I just about made the start.
Swim
The water was lovely. The first bouy was not very far from our starting position so it was going to be tight getting around it. So I got to the front from the off and a bit to the right. My tactic was to keep out of trouble so go a little wide. It was a good tactic and I got through with no issues. There was a fair chop and it was slamming the right side of my face which meant I had toswitch to breathing on my left side. This was fine as I do practice it. I lost form/focus at times which is to be expected with the way things have gone this year and the lack of race shapness. Still though I was happy overall.
Time 10:40; Dist 614m; Pace 1:44/100m; Stroke/min 33;
Split Pos 22/164
Transition
Surprisingly good transition for me...it helps that I was not crapping I guess! 12th fastest split
Run
Well heading here tonight I said that I would be thrilled with a 3:50/km pace for the run. I really thought I would suffer though. It actually went well.
starting in 22nd I knew there was plenty to do bu I was just concentrating on good pacing and let the rest take care of itself. I straight away passed 4 or 5 and settled into a nice pace. Before the turn aound I passed a few more. I kept expecting to see the leaders coming back from the turn around, that turn around took forever! I counted that I was in 12th so I knew a top 10 was a possiblilty. I was sure someone would pass me though. I spotted 3 guys running together and I aim for them...3 for the price of 1! This brought me to 9th. I had my crosshairs fixed on a tall guy from the off but I just could not get him, he was passing everyone I was passing. I got two more which brought me to 7th and I closed the gap to him to about 15m or so but just couldn't get him. s it happened we were running the same pace more or less, my time was 20:08 and his 22:06.
Delighted with my run. My ave pace was 3:49/km, and the 5th fastest on the night (chipit have me down as 20:18 but this was due to a mix up at the end asI lost my timing chip)
Time 20:08; dist 5.26km; Pace 3:49/km; HR 168;
Split Pos 5/164
Overall - 7th
A great evening and a race I would like to do again. Great to see and meet my club mates Macanri, Joey100 and Ray O, well done lads.
The guy that won last night was a guy that I beat regularly last year. Yet another example of a guy that has pushed on since last year while I have stayed static/gone back. I'm not being hard on myself but it is a bit irritating. Luckily I am usually good at using these situations to motivate me 0 -
El Director wrote: »
Transition
Surprisingly good transition for me...it helps that I was not crapping I guess! 12th fastest split
I assume you mean cramping! :rolleyes:
Nice race El D. Looks like your run legs are returning.
Sub 30 for the SoG?0 -
I assume you mean cramping! :rolleyes:
Nice race El D. Looks like your run legs are returning.
Sub 30 for the SoG?
:pac::pac::pac: oh god, me and my carelessness!
Yeah it would seem so and I can tell you they were very tired legs yesterday.
For the 5th year in a row I will miss SoG
Sub 30 8k is about 2 years over due now!
Sub 29 yourself?0 -
-
-
Advertisement
-
-
-
-
Well this season is certainly not going to be vintage, it will not be one to remember. First there was all the early year interruptions, colds, flus and wisdom teeth infections meant that I had at least 16 days of unscheduled down time. It also meant that we had to make do with base work, keeping everything primarily easy, I could not really introduce any intensity or build work until 3 weeks ago or so. Now nothing wrong with that per se, it gives you a great base to work from and all you need to do is push back your planned A races. Not a problem when it is not an IM event outside of the country. However, in my case there is a problem.
It is now thought that the wisdom teeth issue was really the cause of a lot of my ills. My GP is also qurying a possible very uncommon syndrome, I won't mention it right now until I know more. One thing for sure - the wisdom teeth have to go, all 4 of them. This means at 5 days zero training and then it can take 2/3/4 weeks or more sometimes for the body to flush out all the meds/drugs I will be on. It took 3 weeks in May when I had that infection, I know this because I just could not push my body and I felt so fatigued all the time.
Okay, that's cool, I could still have a decent season. Get in one decent build block and race Mullaghmore and Kilkee, have my surgery and then get another build or perhaps 2 and aim to peak at the end of Sept. That could work except....I have been given a very unique/strange oppertunity. I have a an 11 day all expenses paid lads holiday in Aug!
Okay so where does that leave me. Well just because it won't be a vintage season does not mean I cannot have 1/2 memorable races, races that I can bank in my memory to keep me motivated during the winter. I mean I only had 2/3 really satisfying races last year and those memories have kept me believing all this time, through injury and illness and feeling crap! Another big thing for me is that whatever I can get done this year will contribute to the overall acculatory effect of year on year training.
So this is the plan.
June 22nd Mullaghmore
29th June Kilkee
6th July A possible sprint (depends how I am feeling after Kilkee) - Athlone NC or the better value Ballina Salmon Run Sprint
8th July Surgery
27th July A possible Sprint
4th Aug Belfast Olympic (combined with a long weekend in the region)
8th Aug Party Time (I'll be bringing my runners and swim gear )
8th Sept Lough Key Sprint
21st Sept Possible Blacksod Olympic (see how Lough Key goes first)
Okay so that is the plan. I will then take 3 weeks or so off and get back into training by mid Oct for 2014. I would love one thing though...a 17:30 5k in the Donore Harriers Dec race.
Okay some training after a rest day yesterday.
Fri 21st June (Longest Day of The Year...This always makes me feel sad
Swim NAC LC Format - Race Tune Up
Love the race tune up sessions the day before a race After a WU and some drills and descend set it was into the main set: 5x100sw at 10sec faster than race pace. I figured that race pace will be about 1:44/100 going on Weds night's race.
1) 1:31
2) 1:33
3) 1:33
4) 1:33
5) 1:32
I felt good.
Time 35min; Dist 1,600m
Okay I need to update this log more often and jazz it up a little, so, without further to do, I introduce...
Things That Triathlon Has Thought Me
Well this is my 4th season in tri and it has thought me a few things. Here they are, one per day per post
- Consistency is King
I may not be always able to practice this but it does not mean I don't know it.0 -
-
-
Advertisement
-
-
The longest day of the year makes you feel sad?? Is that because the upcoming days will be shorter?? If so, does that mean December 21st, the shortest day of the year, makes you happy??
Precisely DD! I'm usually an optimist and always try to seek the positives but this is just one that gets me every year! On the other hand, Dec is a great day :€0 -
El Director wrote: »Precisely DD! I'm usually an optimist and always try to seek the positives but this is just one that gets me every year! On the other hand, Dec is a great day :€
I'm totally picking up what you're putting down.
Happy Summer Solstice, ElD!! You are now one day closer to that Winter Solstice!!! Woo hoo-ieeee!!!
:D:D
<trying my best to cheer you up.>0 -
-
@dory dory thanks, you know what it did actually make me smile
@solobally8 thanks so much for the lovely words. It is nice to hear that someone enjoys the silly rambling of my log Your comment will also encourage me to be more frequent with my updates :rolleyes:
Fri 21st June
Bike & Run Race Tune Up
26min with some race pace efforts and then straight onto the run, steady pace and then some race pace before 4min easy.Mullaghmore Sprint Tri
I had not done this race since 2010 and since then it has remained my favorite sprint and I have been looking to go back since. So last Sat I did just that. The same course but very different conditions. It was winterly :rolleyes::o A great gang down there and great to get time to chat everyone one.
Warm Up
I left it as late as I could to warm up as it was just so horrible, wet and cold. Easy run with some race efforts.
Swim
Probably the toughest sprint swim that I have ever done. I wasn't sure if I handled the conditions well or not but looking back now I probably did as well as I could and a pace of 1:39/100 suggests to me that I swim as well as my current level allows me. So no complaints I guess. It was a pretty confusing start. We were told to enter the water but with the howl of the wind it was difficult to hear and I think some thought that this was the start! We were to get in and line up behind a small boat and buoy. I have learned over the years that the best way to handle all this messing at the start of a race (when chest high/in the water) to get behind some imaginary line is to ignore all the shouting. Just don't pull the p1ss. The Crooked Lake Tri is the only place I have ever seen this done right. A rope with flags on it place on top of the water between two boats, held by two peoplein those boats. The start is signaled by a rise of the rope. Simples. I noticed I was right beside Bambatta and so tried to hop on his feet. That lasted about 15sec. The beginning was frantic! Rough a swim that I have ever been involved in. This included having to stop and pull my left goggle out of my eye socket as it was nearly put through my skull with a elbow. I swam as far as I possibly could before poping up. There is a sharp incline up to transition. I was not sure were the mat was so I hit lap half way up the incline for a time of 14:44. The mat though was right outside transition and my offical time was 16:01.
Time 16:01; Dist 890m; Pace 1:39/100;
Split Pos 42/361
T1
A decent enough T1, no issues.
Bike
Starting in 42nd place I set about making enrodes to that but it was not easy. I felt I was struggling to handle the windy conditions. It really was not until I got to the main road and headed head on into the wind that I started to make progress. At times I felt a bit nervy/not comfortable on the bike with the gusts but I just did what I could. On the way back with the wind at my back things got better but I failed to take any more places coming into T2 in 21st place. My aim before the race was to bike at 280 watts (97.5%) and I did hold that for most of it but as I eased off a bit for the last 3k or so it dropped to 272w (95%). I should not have eased off but I knew the run is a challenge and that I am not exactly at the peak of my powers. In those last 3k 2 went by me but I was confident that their surges would mean that I would see them again on the run. I did
Although I was disappointed by my bike looking at the overall results made me feel a bit better as I biked the 14th fastest split.
Time 33:59; Dist 20km??; Speed 35.3/km; HR 164; Power AP/NP 273/285; VI 1.04(4%); Cad 97;
Split 14/361;
T2
Such was my haste to get out of T2 as quick as possible that I left my helmet on only for an eagled eyed spectator to bring it to my attention, I don't do back tracking while racing so I dived back under the ropes into transition and left my lid, far from my own transition spot!
Run
I actually think I was 20th going ontothe run. This run is epic as far as 5k's go. It is a true tester after coming off a bike, it is hilly and for the first 3k you have a very stiff head wind around Mullaghmore Head. I reeled in a guy on the first hill within a km of the run start. The second guy I got on the second hill. Although I have not practiced hills I still remember my technique for running up them, basically a busy style with short steps, upping the cadence and getting into a good rhythm with my arms. A busy style like I say The next 3 lads seemed like too much of an ask and I was suffering a bit, the wind was a killer even more so than the hills. I realised then just after 3k that the two guys in front of me were coming back towards me. Now I had the wind behind me at this stage and I got a second wind. I got another boost when we turned into a housing estate to do a short out and back, I couldn't believe that I had such a gap on the guy behind me so now all I had to to do was go all out in the last 1,500m or so. I very soon reeled in the guy in front but the next guy was still about 100m ahead. I closed it all the way to about 30m and gave it everything but I ran out of road.
Time 18:53; Dist 5k??; HR 166; Pace 3:46/km;
Split Pos 19/361;
Overall 17th/361;
Still a bit baffled that running has come on so well over the last few weeks. I suppose I have nearly 800km clocked this year but I have only 3 weeks or so of 1km+ repeats. Just goes to show though that a bit of consistency and plenty of easy miles topped with a little speed and you can see some great improvement. Now I ain't near last year's run from but I ain't far off either.
God I'd love another build period (1 done) after HoTW just to push that pace down another notch or two. Alas that won't happen this summer.
Sunday 23rd June
Bike Recovery
It was late when I got to do this as I had a lot of driving to do. Got on the turbo for it.
Time 1:30; Dist 41km;
Monday 24th June
Swim NAC SC
The same session as last Monday and my swim form is holding. After the WU and drills it was the main set: 10x100 alt sw/p mod hard on 2min;
1) 1:34 (sw)
2) 1:34 (p)
3) 1:33 (sw)
4) 1:34 (p)
5) 1:31 (sw)
6) 1:34 (p)
7) 1:34 (sw)
8) 1:32 (p)
9) 1:32(sw)
10) 1:32 (p)
Nice to see little or no difference in the swim and pul sets now, unlike 1/2 months ago so this would indicate an improvement in body position.
Fast 50's off 60; 40, 42, 43, 42
Time 1hr; Dist 2,300m; Pace 1:36/100; Eff 35; SWOLF 35;
Run Easy
Early morning runs are not my favorite thing to do but sometimes needs must. I find I am just not firing. Swim and bike no problem but running is just a tad more difficult. Still though a decent trot.
Time 39:44; Dist 8.82km; Pace 4:31/km; HR 144; Cad 85; TSS 61.3; IF 0.92
Core/Strength Time 50min
Down home tomorrow and on my way back to Dublin it would be rude not to do the next round of the Midland Aquathon Series, for 5eur! Should where would you be going! Okay turbo time :cool: 0 -
Advertisement
-
Tues 25th June
Bike Turbo
The session I missed last week. It's a nice session to have the week of a race, pitched just right. It included 3x6@above race pace. The plan this week is to bike at around 90%, so that means about 258w and TBH that is enough and I have too much respect for the HoTW bike and run course to let ego get in the way, I certainly will not bike over 260. So this evening it the aim was just to bike over that.
1) Power AP/NP 266/265; HR 157; CAD 95;
2) Power AP/NP 267/265; HR 157; CAD 98;
3) Power AP/NP 266/265; HR 157; CAD 95;
A nice session. Out the door now for recovery spin with Linda and the club, though I think we will do our own thing until Lins has built up her confidence, looks nice nice
Time 55min; Dist c.29km; Power AP/NP 191/215; HR 139; CAD 94; TSS 51; IF 0.75;
Bike Recovery
Indeed it was a pleasant evening and although I didn't get to meet up with the club it was probably just as well, it was nice to just roll around and enjoy.
Time 55min; Dist 20km; Speed 22km/h;
I forgot yesterday....
Things That Triathlon Has Thought Me
Not enough and poor quality sleep underpins best laid plans.0 -
-
shotgunmcos wrote: »More about the quality of sleep. Learning to switch off helps. I'm trying to figure out my sleep cycle pattern lately. 4 full cycles and you are good. Even one full cycle will wake you up fresher than 1.5...
Indeed. 4 full cycles seems just about right and is exactly what I aim for Mike. Switching off - can be very difficult sometimes. There are two things that I find difficult to switch off from (1) if I have had a evening race or a HIT session (2) if there are personal issues, be it financial, medical or just a relationship or whatever.
Have you used the Sleep Cycle App Mike? I used to, just to figure out my own sleep cycle. Not sure how helpful it is but it does force you to be conscious about it. There is also a Sleep/Relax app that I have starting using recently, jury still out.
Weds 27th June
Lanesborough Aquathon
Seriously...5euro! Unreal value. A really, really well organised event with plenty of helpful and friendly people. Credit where credit due. What do you get for your 5eur:
1) a fantastic course
2) a very scenic venue, perfect swim location
3) a safe event
4) a relaxed, friendly atmosphere
5) Split times, not chipped but recorded manually and called out during the race
6) After the race,
7) tea/coffee/water
7) cakes
8) sandwiches
9) biscuits
10) fruit
11) Warm apple tart
12) Prizes for M 1-3, F 1-3
13) Great weather :cool:
The event is part of the Midland Aquathon Series and the next event is next Tuesday in Athlone. These deserve to be supported.
Okay, so...my 3rd race in 7 days and I guess it showed. Had Kilkee this Sat been a top priority race then this would certainly would have been binned. However, with my current situation I am just trying to fit in a few races before the surgery and while I am probably at the highest level of fitness that I am likely to get to this year.
Swim
One of if not the best swim location that I have swam in Ireland. Lough Ree, old harbour on the Lanesboro side of the bridge. Last year they (Lanesboro Tri Club) bought and installed a ramp and leave it in situ for the summer as well as two buoys marking the 750m course. This is only about 25min drive from my home place so finally I have found a suitable OW location near home. First time OW swimmers would feel safe here too, calm, sheltered and you can stand in it!
So we were all lined up, strange to be 30m from shore and still actually standing. The first buoy was only about 100m away so I knew how important it was to race to it just to keep out of trouble and the turn was very sharp. I did this and managed to stay out of trouble but it did take it out of me as I had no WU done as I arrived late. I got into my groove and tried to bridge to a person about 20m ahead but just could not reel him/her in. At one stage I thought, 'god, I wish this was non-wetsuit', such was the water temp. There were however very cold patches too as the Shannon runs into the lake. After the second turn I kinda got into a physical battle with someone, we seemed joined at the hip and it was a bit annoying but nothing sinister let me say. My best c.750m swim in the last 7 days with an ave pace of c.1:32/100m*
Time 11:34; Pace 1:32/100m; Dist c.750m
T1
The person I came in with left me for dead so I could have done better.
Run
I have been running well enough recently but would 3 5k's in 7 days be too much? I started well enough and passed about 4 in the first 600m or so but then when I got to the main road I hit a bad patch. I had a pain in my chest because I swallowed a lot of water and trapped some air which was very uncomfortable. I really felt like walking and looking at my HR it was very high. In one way I was glad to see that as I have not been able to get it up to where I'd like when racing recently. Why? Well I just put it down to having to fast track training and skip a whole build or maybe even two build phases. So I knew this was okay, it will benefit me in the long run but right now I needed to get it down. This for me, means breathing in and out of my nose. While doing this I slowed considerably and three things happened: (1) I got passed for the first time in my 3 5k run legs in the last 7 days (2) I lost contact with a group of about 5 athletes ahead (3) I completely forgot about form and I believe good form is the reason I am running well lately. At the turn around I knew I would not be catching any more as I was still suffering and they were still pulling away. The guy behind me was closing fast and I was not hopeful. At about 3k he closed right onto my shoulder and unfortunately for him this is when I came around. I felt good again. HR down a bit and I really started to dig in. I remembered the good form pointers, pick up cadence, moving my arms and keep the shoulders relaxed and lean slightly. He was breathing quite heavily and I knew that the longer he couldn't pass me the better for me and the worse for him. When you pass someone you need to do it with authority and I just felt that he had worked so hard to get on my shoulder that he might not be able for it. I then thought how could I shake him, I don't want a sprint. I remembered that we would have to turn left into the woods and there is an immediate downhill for about 300m, I would make my move here as I am pretty confident when it comes to opening up on downhills. Now I knew that there is a risk using this tactic, namely your HR can actually spike and if he was still with me at the end of the downhill then I would nt have enough time to recover for a sprint. As we came to the turn he had still not been able to pass me and I got to the turn first. There were two hi-vis guys warning us to slow down as we approached loose gravel, I knew it wasn't that bad and put the hammer down instead. I did not look back but I could not hear him anymore, finally with 200m to go I had a glance and saw a good 150m between so so I could slow down. I was delighted not to have to sprint as Kilkee was in the back of my mind. At the same time I really enjoyed the battle and that experience may stand to me some day Another 3:45/km paced 5k.
Time 18:46; Dist c.5km; Pace 3:46/km; HR Ave Max 175/183;
Overall 7th/c.100
Well done to Lanesbourgh Tri and thanks to all the helpers.
I would love another build block or two just to push the swim under 1:30/100m pace and the 5k pace to below 3:40/km. Alas, it is not to be.
Looking back at last year though my run seems to be at a par prior to HoTW 2012 and I ran 40:28 which in't bad for that course. Plenty of rest between now and then so and if I pace the bike well hopefully I can run well off it.
*my Garmin 910xt is suffering from a know bug affecting some units with the new 2.7 firmware update. Now this update was released last Nov but only becoming an issue now as it affects distance and ave pace while in automultisport (hence the circa above) Garmin, finally, accepted it was a bug and are trying to fix it. there is a work around, reinstall 2.6 but that ain't as easy as it sounds. Anybody needing the info on this let me know and I'll forward on what I did this morning to sort it. I am sure it has been discussed over on the Garmin Mega thread in Athletics also.
Things That Triathlon Has Thought Me
Poor nutrition unpins best laid plans. The book that most helped me with this was Racing Weight: How To Get Lean For Peak Performance - Matt Fitzgerald0 -
My 4th Hell of The West in 5 years. There is a reason I do this every year. It is the premier triathlon event in Ireland in my opinion. Great course, great support, the attention to detail to the small things, a very good goody bag, decent prizes and a great after party.
Thursday was a rest day. Badly needed after 3 races in 7 days. I felt fairly jaded and that continued into Friday too so I decided to rest Friday as well for. Need to be rested for Kilkee and I knew I will only get 5 hours max Friday night. I got in 2 hours during the day instead of race tune up sessions.
Friday night Linda had a work do after work but was more than happy for me to collect her at 9:30. So I did and we hit for her home place in Galway. I only got 4 hours sleep before I had to get up and get ready for Hell of The West 2013 I was very excited and I did not feel at all tired. It took 2 hours to get there.
I registered and had to make do with an XL jacket but it was fine, very nice in fact. I did a 12min WU on the bike and everything was fine except for one thing. I could not get air into my tubs again. This has been an issue since I got y new tubs and got them glued in B2R, there is some glue or something in the valve...no air in or out. So I had to make do with about 100psi.
Once everything was set up in transition I made the decision to meet Linda in the Pantry for our traditional coffee before the race This meant I missed the race briefing but I know the course well and I asked guys I knew if there was anything new I needed to know that came from the briefing.
For comparisons sake I will include last years splits as it was my best ever Kilkee. Speaking of which, while I never expected to better or even match last year's performance it did give me confidence. The confidence that I know how to approach the race to get the best out of myself. I know a vigorous WU is not that important. I know keeping relaxed before the swim is important. I kow that even if you have a poor swim the tough bike with an extra 4km gives you the opportunity to make it up. The tough run will also give you the chance to reel in even more people. I know that you cannot attack that bike course unless you are in GREAT shape because if you do you better be prepared to walk some of the run.Kilkee - Hell of The West Race Report
Swim
Another race another confusing race start. I gave my opinion and an alternate race start. Here they used to old get behind the rope trick. I had a lovely clam, flat lake swim on Weds...this could not have been more different I love west of Ireland swims. It is different and sometimes it can be very different to the east. I just seem to do better in those swims although in Mullaghmore I struggled, probably because that was my first west of Ireland swim in 2013.
Usually I start in the middle or to the right of the first buoy. Today I just felt that starting to the left (as you look out) was the right thing to do. In hindsight in seems it was a good decision because all I am hearing from others is the rough and tumble that they had to go through on the way out to the first buoy. I had a nice ride out to the far buoy. Yes there was a massive swell but the doggy paddle sighting drill that Mr Tango showed me really, really helped. If anything I had my best swim in terms of navigation ever. In these conditions I feel a more "punch&roll/glide" technique works best. This is where I enter with a little extra force with my right hand and then glide slightly longer than normal then roll back and take my breath on the right side and "punch" and 'glide" etc... It worked well and it meant I could get a rhythm going. When I emerged from the water I heard "24:xx" called out and I thought "nice..." I felt it had to be short, 100m short at a guess, I didn't bother with the 910xt for the swim because I don't see the benefit. Actually I always found it difficult to read my numbers from my wrist on the bike, I don't trust the quick release system in the swim - too easy to be kicked off IMO. So I had it on the bike and the quick release strap on my wrist ready for the run.
Time 24:40; Dist c.1,400m; Pace c.1:45/100m; Split 82/696
Last year...
Time 29:20; Dist c.1,700m; Pace c.1:44/100m; Split 55/589
T1
A good transition by my standards
67/696
Bike
I knew on the bike that the return to Kilkee would be tough. I split the bike into 4x11km (autolap) and here are the numbers:
Time/Dist/Speed/AP/NP/Cad/HR
16:47/11km/39.3/261/281/99/165
16:22/11km/40.3/272/278/101/162
20:36/11km/32.0/263/266/99/153
23:51/11km/27.4/252/267/95/151
My target watts was 258-260w, I hit 261w and at the time I was happy with that but I did not pace it well. That second section I averaged 272 and I reckon when I needed my legs most (the last 11k) they were gone. Things went downhill as can be plainly seen in section 4. I really suffered. So a more evenly paced effort is what is required. Luckily this did not affect my run..or perhaps it did, perhaps I could have ran better
Other points to note...1,300ml (800ml my protein tri carb and 500ml water) liquid fuel and two gels were too much. The day was not hot and 500ml/300ml would have done with one gel.
It was very disheartening to see the trains going by. The annoying thing is that they slowed down once they got ahead and I would end up over taking again but that was difficult into the wind and I'd soon drop back to them and they would go by again...at that stage they probably thought that I was part of their cheat line. So I sat up, had a few words with Bryangiggsy and we decided that was best to let them off. So sit up time. The thing was - I was cooked then anyway and they pulled well, well up the road. I really thought my run would be affected but I actually reeled in all but one of the cheats.
Overall
Time 1:18:18; Dist 43.91km; Speed 33.9kph; AP 261; NP 272; Cad 98; HR 157; Split 82/696
Last year...
Time 1:13:04; Dist 43.75km; Speed 36.1kph; Cad 93; HR 157; Split 23/589
My worst HoTW bike split since my first year, 2009. I wonder did my 100psi tub have much of an effect on me
T2
I got completely lost! Bad T2
405/696
Run
Well I know all about this run. In 2009 it broke me completely and it took me an hour to complete. Since then my time has consistently come down. I was very close to a sub 40 last year. Sub 40 on that course after that bike after that swim is no mean feat. I really did not expect to beat last years run time, especially after coming off a poor bike. On the run the watch was set to auto split 1km. I went by about 10 people in the first km including Interested. It seemed liek slow progress but all I had to do was look at how others were struggling. The splits...
1) 4:07
2) 4:30
3) 4:01
4) 4:07
5) 4:12
So at the turn around and not feeling too bad but I had not passed anyone sine the 2k mark and the next 4 guys really seemed out of reach, they seemed strong. Looking behind me there seemed to be really strong guys. Only one passed me on the way up, a relay runner. That was it. Nobody else came by me. I was running well. P Gibbo was not far behind but unlike in Rosses Point a month ago I knew I'd hold him off (in fact we ran the exact same 10k time :cool:) The rest...
6) 3:52
7) 3:40
8) 3:41
9) 3:29
10) 3:36
At around 8k all of a sudden the 4/5 lads ahead of me seemed to all be suffering. They were coming back to me and I was feeling stronger. I went for them and after Wed night one on one battle I knew I could do it. I did, I got by them all. However with 100m to go my right hamstring all of a sudden went into a knot. I would not hold off one of the guys over taking me again, I was worried about having to drop to the ground so I eased right up and got over the line.
Time 39:42; Dist 10.12km; HR 167; Pace 3:55/km; Cad 88; Split 35/696
Last year...
Time 40:07; Dist 10.1km; HR 160; Pace 4:02/km; Split 36/589
Finish 2:24:45; 39/696
Last year..
Finish 2:25:31; 16/5898
So my best HoTW time ever. My best HoTW swim ever. My best HoTW run ever. Happy? No. Well the big positive for me over the last 10 days and 4 races is how good my running is. The best I have ever been running it seems. It certainly has not been because I have up the volume or intensity or doing loads of speed work. I truly believe that finally my constant focus on form/tech while running (which can be head wrecking) is paying off. If I can continue this I am very keen to see what 2 or 3 build periods would bring to my running. I also believe that this improvement in form/tech is the reason that I have not seen an injury in over a year now
So I'm not happy. Well I kind of have to be as my prep this year has just been awful, it's actually amazing that I did as well as I did I suppose but it was irritating watching so many stream down the hill after they had turned at the top of it. I lost count after 25. Last year I only had to count to 15. I am so far off those guys in the top 20 now it is a little depressing to have lost so much ground.
My bike was desperate. As I said my worst since 2009. The standards are a rising. BIG TIME. Now it is time to get on the train or wave it goodbye. I cannot get on right now as I have a little matter of surgery to get over and my season is now pretty much over. 2 races, 3 max but I won't be racing.
So what now for me? Well I am looking to 2014 now and I am even more determined to make improvements. My recent improvements in swimming and running off just one build phase has given me belief in myself again. I still feel that there is loads of room for this in all disciplines. I believe I know how to take care of my body now, I am more robust for sure. I hope once my wisdom teeth are out that my health over all will improve and I won't get so my colds/flus. I'm not going to be fixated by numbers but in saying that... There is no reason why I could not get my FTP to over 300w (4.5% improvement) and TBH 310 (8%) by May 2014. There is no reason that I cannot get my 5k time to 17:30 by May 2014 and there is so reason why I cannot get my 400TT down to 5:50 by May. The only reason not to improve to those levels is if illness/injury prevents me and as I said I am very hopeful on that front.
So for the immediate future, get over the surgery and get back to some training, try and fit in 2/3 more races and be in good shape starting back in Oct. Actually that is important, I hope to be in the best shape possible for Oct so I hit the ground running.0 -
El Director wrote: »I was running well. P Gibbo was not far behind but unlike in Rosses Point a month ago I knew I'd hold him off (in fact we ran the exact same 10k time :cool:)
I love it calling him out for 2014 already
All the more reason now for me to be avoiding those sunday torture cycle sessions with him.
Hope the teeth come out nice and smoothly - I cant believe you can fit into that xl jacket, I know you are tall but I am swimming in it0 -
Well done, ElD - and congratulations on all those PBs!! (I wonder, did you PB in either of the transitions??) You've so much potential about you, next year should be pretty fab for you and it will be so much fun to follow your progress upward. Enjoyed your report too!!
(I'm curious - with your spiffy running times, do you ever do any distance races? Half or full marathons?? Any interest??)0 -
-
-
@catweazle haha...calling no one out at all except a better me
@DD Thank you DD, always love your positivity Let's not get carried away here though, my running times are middle of the road at best, but for once in my life I do feel that I have a solid enough base now to push on. I feel I could rattle off 45k+ weeks which is a big improvement for me. Longer stuff? Nah...not really that interested although I do want someday a sub 3hr marathon. 3 years ago I PB'd in A half marathon 1:32 I think but I think I have even beat that since during an LER. Next year I will be doing HIM's so that will mean longer stuff.
Actually I forgot the biggest PB.... that 10k time is a PB for me, first time sub 40! Well the last 10k (road race) I did was 5/6 years ago, 44min I think
@grif Haha...indeed, feck them though they can keep that particular train. No interest here in that Glad you liked the report Actually I'm just glad people still dip in here now and again
@couerdelion Thanks yourself dude, you are inspirational in your quest to improving yourself and the worthy cause you are currently training for.
I forgot earlier....
Things That Triathlon Has Taught Me
Work just as hard at the relationships that matter the most and anything causing stress in your life because not to...yes, underpins everything you do in training.0 -
-
Advertisement
-
-
-
Great report ElD. You deserve a decent run at it over the winter, far too many interruptions of late (don't go getting married as well, its the biggest interruption of the lot ). No doubt you'll be back in that HOTW top 20 next year (and I have every intention of being there myself too).
Given my couple of head-to-heads with you I'm actually surprised by the numbers you're aiming for. 5:50 for a 400? I would have said this should be the minimum target for you given you were hammering me in swims last year. No reason you couldn't get a damn sight closer to 5:30 with a solid consistent winter of hard work. Likewise 4w/kg and 17:30 I would have seen as being minimum targets for you, no? Unless these are the minimum targets you're willing to publish, but have loftier goals in your head. I've never come close to beating you in a race so I know the level you could be at. I suspect you won't be entirely satisfied if these, and no better, are all you achieve in the next 10 months?? 0 -
-
@RQ yeah unfortunately this year I couldn't really stick around after. I hope you enjoyed the event
@shotgun thanks dude, I look forward to seeing your talented, hard working ass back in the game next year or perhaps this year yet.
@pgibbo thanks man and well done in Kilkee yourself
@BTH well it will certainly be great to see you back in action and how great would it be to be battling it out in Kilkee next year! We both are surely due a clear run at it Your observations are very valid. They are not the minimum targets. They are more the medium term goals. I have fallen short of the minimum targets before so there is no point in being lofty and disappointed. So, I like to have short, medium and long term goals. Short term goals for me this year are my goals up to christmas and they are:
1) 5k PB
2) An improvement in my FTP
3) a sub 6min 400TT
Then the medium term goals are as stated yesterday (goals up to May 2014). The thing with goals is that you got to understand that if you get ill or injured then forget about it. I understand that and I know it all to well but I have learned to deal with it, take the punch and roll as it were. However, I still feel it important to set goals because that that is measured is managed and improved and I find it great for motivation.
Monday, Lucan also! That's mad! I'm in at 7:30am, you?? 0 -
Training
I did nothing Sun - Tues. Yesterday I just did 20min run and today 45min bike. Things are unstructured this week, I am just winding down a little before Monday. I was going to race this weekend again but I have decided to leave it and rest up over the weekend.
Recommended Listening...
Effortless Swimming Podcast, Thurs 28th March "...the One With Bobby McGee" - an excellent listen IMO. It can be got in audio form too on the iTunes store.
ThingsThat Triathlon Has Taught Me
A relaxed but focussed approach is best for training and racing.
Easy said but sometimes difficult to put into practice as life dictates how you feel and what occupies the space between your two ears 0 -
El Director wrote: »....The thing with goals is that you got to understand that if you get ill or injured then forget about it. I understand that and I know it all to well but I have learned to deal with it, take the punch and roll as it were.....
Agreed. However, provided you get a much better run this winter (not necessarily a perfect run) I do believe you will surpass your aims. Fingers crossedEl Director wrote: »Monday, Lucan also! That's mad! I'm in at 7:30am, you??
Not checking in till 1pm, but I'll be there overnight. Its a rest day on the Tour so I'll not be missing out on much! I know when I got my wisdom teeth out it wasn't an overnighter, are you staying over?? 0 -
-
El Director wrote: »Haha...no I don't think so. Whip all 4 out and then hopefully home by 3pm
Yeah, its a quick job alright, but you'll be a mess. My ma brought me home when I got mine out, she said it was like I was rotten drunk in the car on the way home. I slept most of the way home, drooling, and when I did wake up for a few seconds, I'd mutter something completely incomprehensible and fall back to sleep.
Actually, can we get a camera on you for the rest of the evening?? 0 -
Advertisement
-
Yeah, its a quick job alright, but you'll be a mess. My ma brought me home when I got mine out, she said it was like I was rotten drunk in the car on the way home. I slept most of the way home, drooling, and when I did wake up for a few seconds, I'd mutter something completely incomprehensible and fall back to sleep.
Actually, can we get a camera on you for the rest of the evening??
Haha...I just hope I don't say anything that will embarrass myself!
While I am in the recommending mood....
Recommended App...
Tour Tracker App, this is a great app (especially looks good on the iPad) for following the Tour especially if you are interested in power, HR, Cad etc... Just go to the Training Peaks section and there they analysis one rider per stage.0 -
So this week is an unstructured one. I had thoughts of racing again this weekend but I was still tired on Monday and Tuesday and just thought that the 4 races in 10 days, including Kilkee, was enough and I had better just take it easy this week and this weekend. I have therefore put away the Garmin away for the week. I have done a short run, swim and bike. On the way to the pool I was planning what to do but then decided, "...feck it, leave it and do what I feel when I get there..." I never do that. I always not only know the session by heart I also know why I'm doing what I'm doing. So this reckless approach was refreshing
Okay, so much sport on the box today, house chores to be done and I really want to get an hour easy spin in.
Brownlee spanking this climb right now and Sexton just over for a try 0 -
Okay a quick weekend update. I did an hour easy spinning yesterday and 30 min easy jog today.
All set for tomorrow and although not looking forward to it I will be so glad to be rid of the troublesome teeth I might even bump into BTH!
Time for just one more...
Things That Triathlon Has Taught Me...
Recovery sessions/days off are just as important as the toughest sessions.0 -
-
All the best ElD! Looking forward to a recovered and finally healthy ElD v2.0!
Went well, they are gone now and I am resting up :cool: Sore but medicated to the eye balls :cool: I even bumped into BTH as I was leaving and he checking in, he is probably coming around around about now
ELDv2.0...I f'ing love it dude, I'm stealing it :cool:0 -
-
Advertisement
-
-
-
El Director wrote: »Went well, they are gone now and I am resting up :cool: Sore but medicated to the eye balls :cool: I even bumped into BTH as I was leaving and he checking in, he is probably coming around around about now
ELDv2.0...I f'ing love it dude, I'm stealing it :cool:
At 5pm?? I wish. I was just about to go into theatre. Kids were operated on first. So I was fasting 10 hours and about to keel over with hunger. Had to go back in at 10pm to close up a bleed as well. Delaney says its double session from here on out
So I'm feeling far from invincible today, all I've eaten is a supersplit between my surgeries and a small Jelly and icecream at 3 am. Oh, and I think I've about 8 litres of IV in me too can't get over how clear my sinuses are this morning. One symptom I've been hoping to clear up
Hope your recovery is going well. Blacksod.... Hmmmmm.... I've already paid for my entry, although I've been thinking an oly might be too much for me after 4 months out. But if there's a gang going....... Hhhmmmmmmm0 -
At 5pm?? I wish. I was just about to go into theatre. Kids were operated on first. So I was fasting 10 hours and about to keel over with hunger. Had to go back in at 10pm to close up a bleed as well. Delaney says its double session from here on out
So I'm feeling far from invincible today, all I've eaten is a supersplit between my surgeries and a small Jelly and icecream at 3 am. Oh, and I think I've about 8 litres of IV in me too can't get over how clear my sinuses are this morning. One symptom I've been hoping to clear up
Hope your recovery is going well. Blacksod.... Hmmmmm.... I've already paid for my entry, although I've been thinking an oly might be too much for me after 4 months out. But if there's a gang going....... Hhhmmmmmmm
Well mind yourself and keep an eye on things, for me it started to bleed on the 7th day, it was a much worse ordeal. Just REST! After 7 days they say you are pretty much in the clear as regards bleeding. I had an awful sleep last night...has in none. Going to try now again and up for 1pm for TDF2013, at least something to look forward to but I will have the curtains pulled over as it's depressing to see it beautiful weather we are having.
I have done Blacksod 3 times. Twice totally under prepared, it ain't worth it. It chewed me up and spat me out, don't know how I got through last year to the finish. If I feel up to it I'll do it, if not then an early break and early start to 2014 training. TBH I viewed yesterday as my start to 2014 prep, keeping a food diary and aim is to get to Oct 6th or so in decent shape so I can hit the ground running.
Are you being let out today? Keep on top of those meds now and you'll be grand.0 -
Getting a bit fed up now. It's a pain looking out at the once in a 10 year type weather we are having and not being able to do anything. Ned to be more patient.
Hopefully I will be able to do a full easy week next week. As I have mentioned before, I am now concentrating on next year pretty much but my immediate term goal is to get to Oct 6th or so in decent shape so I can hit the ground running. This means that I should not weigh more than 76.5kg (race weight 74kg). So as eating solid food has been difficult these last few days I decided that now is as good a time as any to clean up the diet. It's been mainly juices and smoothies the last 3 days, I love my juicer - got it about a month ago. It's a great way to get in the fruit and in particular the veg in raw format, full of goodness There was a time, a span of nearly 10 years actually where I did not eat any chocolate or sweets. I went off them for an Easter once, I was about 16, and I just stayed off! So in an attempt to rid my diet of as much refined sugar as possible I am going to try and return to that no choc/sweets state. I never missed it before and I don't know why I ever went back eating that sh1t, so here goes.
Things Triathlon Has Taught Me...
A missed session is a missed session. Forget about it. Trying to catch up is a bad idea as it has knock on effects.0 -
Advertisement
Advertisement