Showing posts from May, 2013

A long weekend of decent weather and some successful training sessions

Last week I entered a weekly goal of 10 hours plus of quality training within the   Garmin Connect on-line tool.
By Thursday I already had close to 7 hours in the bank so I was well on track. Friday was taken as a rest day but I was well up for getting outdoors and some training over the long sunny weekend.
Saturday morning began as normal with the Club swim - lots of pace work. On early Sunday morning the South Downs beckoned and I couldn't resist dusting off the old Ellsworth Epiphany full suspension stallion and heading for those hills. It has been a while since I have been on the MTB and I was smiling all the way - fantastic weather and great trails. Despite my lack of recent mountain biking training I was still able to get up the steepest of hills passing a number of cyclists walking up the tough parts of the South Downs Way. I sometimes have to remind myself that I mostly got into triathlon because I wanted to get fitter in order to keep up with the stronger local MTB riders. …

An evening with legendary cyclist Sean Yates - a Brewin Dolphin event at Evans Cycles (Brighton)


First open water swim of the season

I was intending to go for an easy run on Sunday morning following my long bike ride the day before but the thought of a lie in was just too great. Thereafter I had planned some family time.
Fortunately by 5pm I had a spare hour so headed to Southwater lake for my first open water swim of the season. The Tri Club I belong to have recently begun to offer open water coaching so Coach NF (Nick Finch) was there with some useful advice. One thing I learnt, which was completely new to me, was that drafting should be ideally done by the side of the swimmer in front, just behind the arm pull through rather than directly on the toes. After a couple of warm up lengths (each approx. 250m) we tried some drafting exercises in couples. Then we did a group swim and completed a lap of the lake. Probably 1,600m in total, which was enough for my first venture out.
Most triathletes swim faster in a wetsuit because it provides some buoyancy, however for some reason I don't feel I get much benefit. I men…

South Downs Spring Sportive - event report

On Saturday morning I lined up at the start line with two of my friends / work colleagues for my first sportive this season. The event was titled the 'Cycling Weekly South Downs Spring Sportive', start location: Plumpton and organiser was We had gone for the 'Epic' route, which measured 74 miles or 120km in distance.
I do love the more informal and social aspect of a sportive, going off in small groups and generally building up speed over the first few miles. Saying that Team Brewin Dolphin (Ewen, Charlie and myself) set off at a decent pace from the start. Up to the first stop (60km) we were averaging over 30km per hour on a rolling course. After a 10min toilet break and an opportunity to load up on energy (great range of food incl. peanut butter sandwiches, flapjack, fig rolls and other goodies) we were on our way again. Our speed remained relatively high but the second half had many more hills that slowed the progress a little. Charlie wa…

A decent session in the aero position

An early start on Sunday but pleased to be out, this time on the Titanium Omega Stealth (my time trial / triathlon bike). I even wore my 'Sonic the Hedgehog' aero teardrop helmet to get me in the mood.
I will be honest and first to say that it wasn't the fastest of rides, however I managed to stay aero for a good 80-90% of the time. I completed the 60km loop of the Petworth area and back in 2:15, which was mostly Zone 2 aerobic work. In race conditions I would expect to cover the distance in sub 2 hours, although that wasn't the objective of the session.
I had hoped to complete the day with my first dip in Southwater lake for some open water training but unfortunately the weather turned very nasty and the idea lost its appeal.
Monday was a rest day simply because I had family commitments and unable to allocate any training time. On Tuesday I was back on the bike. The night before I had eaten poorly and was not feeling good about my food choices so for punishment I decided…

How fast can I go

Quick update on the week so far:

Tue: 2 hours (38 miles) on the bike - hill route via Devils' Dyke into work followed by fast rolling route for return leg home

Wed: 1:30 Club swim - mix of longer 600m sets and fast speed work. Used my pullbuoy for some of the longer sets.

Some of the guys I swim with were amused that I was getting a slight rash on my right shoulder, which turned out to be razor burn as I turn my head to the right and it rubs against my shoulder as my arms rotate. One friendly person said that it was probably because I was quite muscle bound in the shoulder area. To be honest I think that is code for 'your technique is crap and you need to rotate the arms wider'. That is one solution, an easier option is to simply shave before every swim!

Thu: 0:40 run - gentle warm up for 15 mins and then fast 2.5km on track (Preston Park Velo - Garmin to accurately measure distance) before cool down. I wanted to break 10mins for 2.5km. My average pace came in at 3:55mins …

Taking it easy by the River

As expected last week was pretty light on the training front. Got an easy bike commute in on Wednesday as unable to swim that evening (family dinner planned). Thursday morning was a 45min run / strength set around Preston Park.

I had planned a nice weekend away with my wife (Fri-Sun) as it was our 18th anniversary. We stayed at a comfortable hotel in Hampshire which had a half decent gym and swimming pool. Friday before dinner we tried the pool, sauna and steam room - all relaxing stuff.

When away I love a cooked breakfast but do feel I have to earn it first. So on both Saturday and Sunday morning I was up at 7am and first in the gym for hard one hour sessions of cardio and weights, followed by a brief swim to cool down. I certainly got the blood pumping and was sweating buckets by the end of each session. I planned it to perfection as I was back in our room before 8:30am to wake the wifey up with a cup of tea. Breakfast followed at 9:30am and I didn't feel too guilty going for th…