Showing posts from March, 2013

First brick session of the season

Not a bad week of training, mostly completed as planned, including my first brick session of the season at a decent race pace.

Still breaking in the Newton running shoes but remain happy with their performance and looking to up the mileage and make a decision whether to use them on the 14th April for the Brighton marathon. General consensus is 'don't try anything new on race day', hence my interest to give them a proper road test before the big day, albeit I am not going to get up to 3 hours plus that ideally will be needed (already done my longer runs).

It was good to get out the Tri bike and complete my brick set in the aero position (one hour on the turbo and 30 mins run, around my local village).

My plan for the week is as follows:

Mon - Run (0:30) incl. 10x strides - DONE
Tue - Bike (2:00) commute - hill work and easy return
Wed - Run (0:30) easy Z1-2 + Club Swim (1:30)
Thu - Bike (2:00) commute - interval work and easy return
Fri - Run (1:30) race tempo practice - 5…

Citywire profile and Blood, Sweat & Gears

Great to get a mention in the latest edition of Citywire - Wealth Manager (page 55): Rider profile for the Catley Lakeman sponsored London to Paris bike ride (June 2013).

The article started a bit too well, highlighting me as a 'seasoned pro' - I think a little generous! But later mentioned that my children thought I was 'a bit fat' (a few years ago, mind you), which brought me back down to earth!

Given my company's support of this event and a few other Charity rides I will also be contributing to the Brewin Dolphin cycling blog - Blood, Sweat & Gears:

Worth a look!

Decent Club swim last night, a brief run (using the new Newton running shoes) this morning and possibly the turbo / roller tonight in the 'Cave of Pain'.

Review of Newton running shoes

Well I will give it to you straight - I am very impressed

I decided on a 30 min run mixing up very easy pace work plus a few quick bursts of speed and some steady track work around Preston Park outdoor velodrome.

I am not sure if it is psychological or not but I certainly wanted and expected to be faster an that was the result I got. Now may be as that was in my mind my legs were working harder and faster to achieve that goal and it was nothing to do with the Newton shoes. More evidence is required but after my first experience I am keen to put them further to the test.

There was a definite spring back that I experienced and my foot simply felt it was being positioned more correctly to land towards the mid to front of the shoe rather than the heal. General consensus is that quite a bit of energy is lost from heal striking.

At the moment I am feeling no discomfort whatsoever so tomorrow I intend to take them out for another trial, possibly increasing time and distance a little.

Who kno…

Training not commuting

Jumped on my singlespeed this morning for the planned training session / commute to work. My legs felt a little fatigued from Sunday's long run so I decided against the very hilly route. Once you make that kind of decision the danger is you can easily slip into commuting mode and possibly log some junk miles.

My definition of training is that it has to generally have a purpose, even if it is an easy recovery ride. Whereas a commute is simply getting between 2 points beacuse you have to.

Even though my legs were fatgiued this morning I was determined not to turn my scheduled training session into junk miles. So during my warm up (first 15 mins) I decided on the following intervasl set:

8 mins IM race pace (above 30km per hour)
2 mins easy spin recovery

Repeat 3 times and then follow with 15 mins cool down

I was pleased that during the 8 mins race pace sets I maintained a speed, generally in the region of 30-35km per hour for the majority of the period, even on my singlespeed.

Nice …

The week ahead

After my long run yesterday I was hoping to log some stretching, weights or even possibly a swim tonight but it was not too be, my excuse this time - Maths tuition for both daughters.

Anyway on to the week ahead - my plan is as follows:

Mon - recovery day
Tue - bike (2:00) commute - hill work / intervals in morning and easy return
Wed - run (0:30) Fartlek session in Newton running shoes + Club swim (1:30)
Thu - run (1:00) easy Z1-2
Fri - run incl. 6-8x strides (0:30)
Sat - Club swim (1:00) + TT turbo session (0:30)
Sun - Brick session (1:00 bike + 0:30 run) at 70.3 race pace

I have started thinking ahead to my first races. The main focus is on the Brighton marathon however a fortnight before I have the Club short Duathlon hence this week's brick session (first in the season) and getting back on my TT bike so I can experience the aero position once again.

A successful end to the week

I am sitting in the warm and buzzy Pulborough RFC clubhouse writing this blog and re-watching England vs. Wales battle it out - great game, very physical.

Outside my son is playing rugby and training in very wet conditions and I feel a little guilty, not because I am nice and warm but just discovered his rugby boots are almost two sizes too small - what kind of Dad am I!

Anyway back to my own training. This morning's run was successful in that I simply got the job done - I set my alarm for 5:45am and was out the door by 6am. I completed a 3 hour run covering 33km of which at least 10km was off-road in very muddy conditions. Not exactly marathon race pace but I was pleased that I was able to keep going for 3 hours without too much fatigue. Although I expect to have a bit of leg pain tomorrow - must remember to use the foam roller tonight, which may help recovery.

Going back a bit - Thursday was one of those busy work days and despite my goal of getting some time in the 'Cave of…

Back in training mode

After a week of skiing in Morzine and then 2 days of very odd weather (more snow!) back home I finally got back into training mode today.

This morning, cold but nice and sunny, started with a 1:15 run down to Brighton Marina and back. I took it relatively steady to get down to the Marina and then decided on some hill climb repeats to up the intensity. From the back of Brighton Marina there is quite a steep hill that runs up to the top of the cliffs, which is ideal for doing such training.

I first jogged up the hill to get a base time. Thereafter it was my intention to complete 5 further hill repeats on descending times (i.e. getting faster).
My results were as follows:

Hill repeat 1 (base): 1:18.32
2. 1:01.85
3. 0:58.65
4. 0:56.77
5. 0:53.12
6. 0:49.32

My recovery between sets was approx 2-3mins as I walked or slowly jogged back down the hill.

I didn't have my heart rate belt on but knew I was easily hitting Z5 on each hill repeat. On the last one I had to stop at the top for a g…

Altitude training

Day 4 of skiing and just waiting for the Group to get ready - there are 21 of us!

Was up at 7am this morning and managed a 40min run - down to the fitness trail and 2 loops - first easy and second moderate to hard. Beautiful scenery as the fitness trail is next to the fast moving mountain stream. At approximately 1,000m you could call it altitude training although we typically ski around the 1,500 to 2,000m level.

Still experiencing a bit of leg burn on the longer steeper runs but getting a bit more used to it.

Beautiful place - check out the views:

Update post Tri Show and from sunny Morzine

Finished work late on Thursday evening after a very busy day in the office but was happy to bike home - time to unwind - holiday time!

I spent Friday morning packing and clearing up but fortunately managed to get out the door for 11am and headed for the Tri show at Sandown Park, which was scheduled to start at 12:30pm. The show was busier than ever - entry was free on Friday, which probably attracted the crowds, however there were no seminars or presentations just the trade stands. The sport is simply getting so popular and there were scores of people buying wetsuits with their first triathlon in mind.

I wasn't intending to buy any kit but was tempted with some Newton running shoes that were on sale at 50% the RRP. They did feel a little odd but when I tried a little run up the corridor it certainly did feel like it was shifting my weight and positioning me more correctly on to the mid-foot. A number of the club swear by them so I decided to give them a go. I intend to break them …

Pacing for Middle distance and useful brick sessions

Just found this content on 220 Triathlon website - might start using the brick sessions in my build phase...

Pacing for Middle distance is tricky, but you need to get it right if you want to race fast. Think about your race pace now and come race day you'll be fully prepared to battle the urge to start off quickly. Remember: get your race pacing wrong and it’s all over. Here’s how you should manage your intensity from start to finish…

Swim Start:

Swim starts can be chaotic, but you can avoid some of the drama by starting where you expect to finish. For example, if you think you’ll finish halfway down the field, look to start about halfway back.

If you’re uncertain, stick to the sides. The first few hundred metres of the swim will be faster than race pace, but after this you should tuck in behind some swimmers of your own speed and settle into the race pace you’ve practised in training. This means your arms should be working without ache or burn, and your breathing should be comfor…