Dambuster Duathlon

My first race of the season is over with and it was hard work. The first problem was deciding how much to wear as the temperature was -1 but looked like it would warm up eventually. I decided to go for my long bike tights and a long sleeve base layer under my trisuit.

The first run was ok and I wasn't too warm by the time I got to T1 but the outside temperature had gone up quickly. I did 36:41 which was faster than last years 38:32 and then it was out on the bike which I started off easy making sure I had some drink and a gel straight off. I felt very comfortable with what I was wearing and started passing lots of others who had either run too fast or started out too quick on the bike.

I had another gel on the bike and finished off my 750ml high5 drink but my calves were cramping up with about 8 miles to go so I had to concentrate on going hard enough to get a reasonable time but not so hard as to make the cramp worse. I got into T2 having done the bike in 01:09:31, also faster than last years 01:12:27 and my cramp held off when I got off the bike. Then I wasted a few seconds having lost my position, mainly due to not having enough time to run through transition on set up.

The final run was horrible as always as I don't really like the running very much and it had really warmed up by then. I completed the final run, with to many layers on, in 19:59 which was slower than last years 19:12, Final time was 02:08:27 giving me 8th in Cat. This was enough for me to qualify for the European Duathlon Championships in Limerick next month as some had already qualified.

I also did the epic route of the  Wiggle No Excuses Sportif on Sunday which was 80 miles, I intended it to be easy but as is always the case it was a little harder than that. I really enjoyed it though and kept the pace down enough not to over do things. I still managed to sneak in gold standard with 04:31:28 :o)

So a good start to my season and I've now started a new training plan based around the Vitruvian in Sept. This has been written by Olympic Triathlon Head Coach Dan Salcedo through thetrilife and RAF Triathlon. I'm looking forward to getting into this but will have to increase the bike and run by 50% to prepare for the European long course 2 weeks before Vitruvian.

Park run success

Its been a little while since my last blog but training has gone very well and its my first race of the season this weekend. I did the Cambridge Park Run at Milton on the 5th of March and got a pb for the 5k twisty course of 18:42. It was previously 19:08 so quite a difference, I did it again Saturday just gone but this time I cycled 26 miles and got to the park just in time to get out of my cycling stuff, into running kit and down to the start.

The run went well although because of a wrong turn on the bike I was thinking about the route home and managed to go wrong on the run too! It only cost me about 10 seconds and 2 positions but they did shout to me and I still manage 19:01 which is my second fastest time on the course. It was walking back to the bike when I got a little cramp so I downed 500ml of high5 and a couple of gels then ate half a banana and felt fine again.

The trip home was a bit shorter at 23 miles and I got home feeling good, it was a great morning of training and the weather was brilliant for the first time this year. Yesterday was a long run and I needed to get this in as I've not been consistant with doing these. I did 01:24:49 for 12 miles with my average HR coming out at 165bpm this was spot on 70% MHR and exactly where I should have been.  I even looked forward to the 35 min recovery on the bike straight after which did me a lot of good as my legs feel fine today.

This week will be training as usual and I will use my day off on Friday to recover for the Dambuster Duathlon on Saturday. I've registered to qualify for this event as its the European and Worlds qualifier but if by some miracle I manage to qualify I won't be going to either. I want to concentrate on the EU long distance champs in Aug.

Feeling Good

Another good week of training, around 6 hours total so far from Monday and this weekend is a triathlon training weekend along with some RAF Tri and Trilife coaches. I feel a lot stronger this week and went to see the physio about the tendonitis I get now and again in my right shoulder. I've had it twice before, last year after my iron distance and the year before when it first happened and lasted 8 months.
It just so happened that this time whilst looking at different aspects of the shoulder we found that in one movement my left arm has a greater range than my right. Having been stretching it for the last few days it seems to be doing the trick, hopefully this will be the key but time will tell.

I've been eating more fruit and veg this week and also watching portion sizes at meal times. I did notice today that I haven't had any bread all week which wasn't on purpose. Not such a big thing unless you like it as much as I do. I'm hovering around the 71kg mark which is only 1kg below my norm but that is more then enough weight loss for a week. The hard part will be getting below 70 and remaining there, never mind the 68 that I should be.

Day off today and I'm ready for it too.

Monday:

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull

MAIN SET

2 x 800 w/30 sec rest - #1 @70% intensity, #2 up to 80%

COOL DOWN

4 x 50 w/10, keeping your HR @60% throughout

Tuesday:

BIKE 1:30

WARM UP

15:00 total spinning, using a gearing pyramid to build the intensity gradually:

4:00 building up to 60%;

5:00 between 60-70%;

6:00 @70%

MAIN SET

5 x 7:30 @75% w/1:30 recovery between 60-70% 

Cool Down

To end

The speeds on the intervals were 21,21,20,19 and 19mph, going into wind on the way back slowed me down slightly but these times on my training bike are encouraging and I really enjoyed the session.

Run: 0:35

I helped to recce the club league route as it was new so did a very easy 6 mile run in the evening.

Wednesday:

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 300 Pull

Intermediate set:
6 x 50 w/10 sec rest - do each one as 25 easy / 25 hard

MAIN SET

12 x 100 @race pace (85+%) w/10 sec rest between each

COOL DOWN

4 x 75 w/10 sec rest, coming down from 75% to 60% by the end

This was a hard session and a little awkward at times with others in the lane but I managed to average 1:35 for each 100m.

Bike: 0:45

It was a really nasty day weather wise so I did an afternoon spin class at the gym.

Thursday:

SWIM 0:45

WARM UP

400 easy swim, building your HR up to 70%

6 x 50 w/10 sec rest, alternating (60%-70%-80%)

MAIN SET

2 x 750 w/30 sec rest in between

#1 @75%

#2 @80-84% -- I pulled this one using paddles

COOL DOWN

4 x 50 w/10

RUN 0:45

10:00 easy warm up jog

12 x 1:30

w/30 recovery

#1-4 @75%;

#5-12 @ 80-85% 

Cool down to end.

SWIM 0:35

Tumble turn practise!

The local tri club are trying to get a regular swim session going so I help make up the numbers by going down at 8pm and working on my tumble turns which I've never bothered learning to do. This is about the 3rd session where I've concentrated on them and its definitely showing as I didn't once end up in the next lane this time lol!

 

Its been a good weekend, I got up Saturday morning for a bike session with a few others but they cancelled as it was windy, raining/sleeting and cold. As I was all kitted up I decided to go out on my own and do 60 miles out and back. I left about 08:30 and it was pouring down but I felt ok with my 4 layers on, including waterproof tights and 2 pairs of gloves.

I'd done 10 miles and soon realised that the out part was going into wind all the way which wasn't going to be pleasant. All was going well although my thumbs were very cold, strange but I guess it must have been because they had no other fingers next to them to keep them warm. Tried lots of things but it didn't really help so cold thumbs it had to be.

At 20 miles I needed a toilet stop and wasn't looking forward to opening all those layers but had needed to go for the last 5 miles. The gloves came off which, although being sealskin, were soaked right through and then everything was undone to the minimum so I could do the neccessary. Although warm inside, I was soaked from a combination of sweat and the rain. It hadn't stopped pouring down since I started and it only took a minute for my temperature to start dropping so back on the bike I hopped and off I went into wind again.

At this point I decided to stop at the next village, eat something and turn for home. It would mean 47 miles total instead of the 60 I planned but with the conditions I thought it the best thing to do. I stopped at 23.8 miles and had a packet of mini chedders which took forever to chew as my jaw was stiff from the cold and a gel. After a quick good morning to two old ladies that highlighted the fact that it was a bit wet for cycling I started back.

The trip home was brilliant as it was a tail wind at last, this meant the everything got better, my speed obviously improved, it got warmer and the rain wasn't so bad now it wasn't in my face. It stayed like this all the way home, It took 01:27 for the first half and 01:10 to get back for a total of just over 47 miles.
I'm glad I went out and I did enjoy it even though the first part was very hard work, the trip back more than made up for it.

Sunday was a cycle maintenance day, we did our bikes in pairs one working on their bike in the morning the other cleaning and swapping after lunch. The mechanic was there for advice and help if needed.
Stripping the bike back to the frame was easier than expected and having all the spares available helped tremendously. I learnt a lot of hints and tips and will certainly be doing mine once a year as well as avoiding detergents when cleaning the bike as I was surprised at how far the water could ingress when it was thinned by them.

The bike rides like new now although I do need to change the bottom bracket sometime soon as the non drive bearing is a little uneaven. Couldn't afford it yesterday but its easy to replace so will do it soon.

This morning's swim went well, went to see the doc about my throat and I seem to have picked up a virus. I really can't wait until summer!

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull

MAIN SET

2 x 800 w/30 sec rest - #1 @70% intensity, #2 up to 80%.

COOL DOWN

4 x 50 w/10, keeping your HR @60% throughout

A good road bike session yesterday:

10:00 warm up
3 x 3:00 min VG Set :
(40 sec medium gear @100 rpm, 20 sec easy gear @110 rpm, 30 sec hard gear @85 rpm)
3 x 3.1 mile @75%  w/1:30 recovery after each.
Cool down to a total of 1:10

It was windy again and cold but at least the rain held off mostly. I was hitting 20-21 mph for the intervals but my HR wasn't @ 75%, it was more in the region of 70! Still have a sore throat so maybe it was that or maybe it was just not working hard enough.

Then in the evening I did a straight aerobic run of 10:00 warm up, 20:00 mins @ 70%, 10:00 cool down.

I did my pool session this morning and although it went ok I do seem to feel a little more tired than I usually do and I felt the same yesterday evening. I'm going to keep training but not worry to much about the intensity while this sore throat persists. I used some Speedo Aquatic Mitts AW10 this morning but wasn't very impressed with them. It could be my technique but the right one collects water at the wrist and dumps it nicely on your face as you come up for air. The left doesn't do it but the right was a little looser around the wrist when I checked afterwards. I want to start using paddles more to see the difference so will see how they go.

Going for a spin session this afternoon instead of my 00:55 on the bike as its cold again and I'm becoming a wimp where the cold is concerned.

Looking forward to a bike maintenance course this weekend and servicing my road bike at the same time. A lot of the work I can do anyway but haven't done a bottom bracket before and its covered on this.

SWIM session 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each

MAIN SET

2 x 600 Swim, alternate (50 @70% / 25 @84-88%)

(ALTERNATE SET: 2 x 450)

COOL DOWN

300 easy swim

Back to training

Sometimes we do things wrong and then sometimes, probably much less often we do things the right way. Taking Monday to Frday off training was the right thing, I went out running on Saturday to do 01:20hr @70% MHR. I thought I would suffer as I hadn't trained for a week and my head was telling me to stay in bed but I went anyway. It turned out to be a really good run and it was 01:25:26 or 11.81 miles total @ 72% MHR (avg 168bpm). I also did 30 mins recovery on the bike, just shows how the mind can play tricks.....

Rather than push my luck and do the club run on Sunday which would have been really hard work, especially after the run, I went out with a few from the newly formed Tri BRJ. Although it was 62 miles total the pace wasn't what it would have been had I gone with St Ives but it was just about right for me while recovering(14-15mph) and I enjoiyed it. The bacon sandwich at around 40 miles was good too :o)

Did my swim this morning feeling a little tired as I didn't have a great sleep last night but it all went ok and that's it for the day. Well, thats all there is on my schedule but I may go spinning this evening depending on how I feel.

SWIM 0:45

WARM UP

400 Swim -- gradually build up from 60% to 70% intensity

4 x 75 (middle 25 Kick) w/10 sec rest after each

MAIN SET

4 x 200 @75% w/20 sec rest after each -- straight into

5 x 100 @75% w/10 sec rest after each

COOL DOWN

300 easy, Kick every third 25

No training since Monday, cold nearly gone but airways still a bit dry. Going to try a 1 hr 20 run at around 70% MHR but will see how it goes, may slow down or shorten it as required but would like to get the time in.

I just found out I've qualified for the 2011 ETU Long Distance Triathlon European Championship in Tampere, Finland on the 20th Aug. This is about 2 weeks before the Vitruvian so I can peak for the championships and hopefully still do a good race at the Vitruvian after.


Got an interview in April to see if I can get a place as a games-maker volunteer for the triathlon team at the 2012 Olympics. Hopefully I'll get a job where I can see some of the action.