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Showing posts from November, 2013

It's Begun ...

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Over the last week I have been working on a more structured training plan for the months ahead and my ironman distance 'A' race, scheduled for 31.08.14.

Mike P from ZigZag Cycling has been helping me define the main blocks leaving me to populate it with the detailed sessions. I want to share the initial plan on this blog but need a bit more time to put together my thoughts - watch this space!
I also have a bit of news on bikes as I finally ordered myself a Brompton via the Ride2Work scheme, although it will not be delivered until the New Year (B-spoke  order). I will certainly be devoting a few blogs to why I chose the Brompton and full details of the build.
Meanwhile, just checking in to inform any loyal followers that there is a great deal of interesting training content on its way.
Last 4 days of training (some still to be posted on Strava - having some computer problems):
Sat - 1:00 Club Swim Sun - 2:00 Trail Run over the Downs - easy pace Mon - rest day Tue - 2:30 cycle c…

Another crack at 1km run repeats at Preston Park track

I hardly register on the Strava leaderboard this week with a miserable 2 runs to my name.

The first was an easy 10km to Brighton Marina and back and the second was another crack at the 1km run repeats I did last week on the seafront. This time I headed for the track at Preston Park to complete the session. The scores on the door were as follows:

1. 3:56min
2. 4:03min
3. 4:01min
4. 4:13min
5. 4:08min

Slightly better than my last attempt: http://www.trihardtraining.blogspot.co.uk/2013/11/1km-interval-repeats.html

A relatively decent improvement on the average 1km time - down to 4:04 from 4:15 and below my target of 4:12 (goal 5km time of 21:00). It now does appear possible to aim for 20:00 and an average time of 4:00.

Although I expect most of my endurance work during the base period to be longer slower sessions I would like to continue to throw in some 1km run repeats from time to time.

Will keep you updated of my progress.

A slow start to the week

Last week ended with a decent Club ride and just under 3 hours in the saddle. I joined some of the most experienced (and fastest!) riders in the Club for a loop down to Brighton and back to check out the new Velo Cafe, which I featured in my last post:

http://www.trihardtraining.blogspot.co.uk/2013/11/velo-cafe-new-meeting-point.html
I rode up to Southwater (about 10km from my house) to the agreed start point to meet with Nick, Andy and Mark D. We then headed for the scenic Edburton - Fulking route via Partridge Green and Henfield and onwards over Devils Dyke to Brighton (one of my regular commuting routes, albeit longer and faster!) We enjoyed the coffee stop - the place was busy and it took a while for our coffees to arrive but they were worth the wait. We then took the coast road home via Shoreham airport, Lancing college, Botolphs, Steyning and back home, again another very familiar route. The party split up after Lancing college with Andy and Nick taking the lead and powering ahead…

Velo Cafe - a new meeting point

I enjoyed a very leisurely commute into Brighton today. Probably one of my slowest commute times and certainly difficult to classify as training, although it will be going on Strava, may be under a 'recovery zone 1-2 ride' or 'fat-burning easy spin'. Although the average speed was nearer to 20-25km per hour rather than my more normal 25-30km per hour these types of rides have some benefits.  Not only good for recovery, possibly welcomed after my 1km interval repeats yesterday, but it did give me some valuable thinking time. It is nice to sometimes switch off from the training and just enjoy being on a bike reviewing the day ahead and thinking about your goals, challenges and opportunities. I expect my commute home will be similar, thinking about my plans for the weekend ahead, nothing too strenuous, leaving the more focussed training for another day.

I did have a chance to venture down to the 'Level' to meet with Nigel Lambe, a friend, fellow cyclist and owner …

1km interval repeats

Trying to fight back after my recent overeating and drinking frenzy - I completed 10x fast stride intervals yesterday morning (a little undressed in shorts - bit chilly) and was at the pool for the 1.5 hour Club Swim in the evening. In the pool I continued to focus on bi-lateral breathing and improving my catch. The drills that Coach Mike P instructed us to complete, especially in relation to 'spearing' helped me to get my hands in a better position for the catch. One of my buddies from the London2Paris charity cycle ride recommended I pick up a copy of this book - Swim Speed Secrets:

http://www.amazon.co.uk/Swim-Speed-Secrets-Swimmers-Triathletes/dp/1934030880/ref=wl_it_dp_o_pC_nS_nC?ie=UTF8&colid=53G0QTUG8CU&coliid=I1MG0ZBP0AU51L

One for the Christmas list!

In the changing room after the swim there was a healthy discussion about improving 5km and 10km times and the benefits of 1 km / 1 mile intervals rather than the faster and shorter stride sets and track circuits. I…

Too much food and drink

The last week has involved quite a lot of travel and culminated in a trip to Harrogate to attend the Masterchefs of GB lunch or should I say 'food extravaganza'. As you may imagine a 2-day stay at an amazing hotel with a load of top chefs and copious amount of quality food and drink is not the best recipe for training but sometimes even a triathlete has to let their hair down!
There was some activity mixed in within the eating and drinking. The hotel had a small gym with some good quality running machines, one stationary bike, a rowing machine and plenty of free weights. I did two early morning sessions before breakfast on both days, an hour each. I also took my running gear but was only able to get in a walk with the wifey rather than a trail run around the hotel estate.
Tomorrow I will be back to the normal training regime with a morning run and evening swim. Probably another run on Thursday and hopefully a 2-hour bike commute on Friday. I do however have two other lunches pla…

From one extreme to another - hitting the trails

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On Wednesday I was enjoying a nice leisurely ride on a Brompton and this morning I hit the trails for some pretty intense riding on the North Downs - from one extreme to another!

I met Nick, Andy, Hilly and Mike at Peaslake car park at 8am, all experienced mountain bikers and friendly triathletes from the local Club.
Within minutes of leaving the car park I was straight into Heart Rate zone 5 as the first hill took its toll.
The plan was to cycle all the well known trails such as 'Yoghurt Pots, Telegraph Row, Summer Lightning, Barry knows Best, Reservoir of Dogs, etc.
Unfortunately a couple were closed for maintenance but it certainly didn't spoil the fun.
During the ride there were a number of comedy moments and classic wipeouts mostly from Andy and Hilly, although I shot over the handlebars on one narrow single track - lucky not too much damage - only my pride.
After about an hour and a half in the saddle we stopped at Leith Hill Tower for a cup of tea and cake / energy bars…

Back to proper training - a short track session

Thursday was a rest day, also a wet one in terms of the weather.

Friday also started wet so I decided to leave the bike at home but was determined to at least get a short run in the bank, whatever the weather.

I headed for Preston Park and the outdoor velodrome / cycle track. Once at the track I did an easy-pace lap around the 600m circuit and then 3 at increasing pace. The final lap (5th) was again at an easy pace.

My splits were as follows:

Lap 1 - 3:09 (5:19mins per km)
Lap 2 - 2:42 (4:32mins per km)
Lap 3 - 2:29 (4:03mins per km)
Lap 4 - 2:13 (3:37mins per km)
Lap 5 - 3:03 (5:08mins per km)

A total of about 40 mins with the warm up and cool down included.

Nice to get a bit of speed work in after all the easy pace base work - shake the body up a bit.

The cycle track is a decent local training venue but because of the raised corners is obviously more designed for cycling than running.

I will post my data on Strava when I return home. The goal is to do a lap in less than 2mins, which…

A slightly strange, yet leisurely and enjoyable, training day

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Wednesday was fun...

The day started with a journey up to Thorpe Park as a half-term treat for the children. I agreed for them each to take a friend, which worked in my favour because they weren't too worried for me to join them on the rides. So my challenge was to stay close enough (if they needed me) but also make best use of the 9 hours I had before I would see them again for the journey home.

From my last post: http://trihardtraining.blogspot.co.uk/2013/10/ok-i-admit-it-i-am-beginning-to-become.html I made a reference to a Company called Brompton Dock that hired out folding bikes for a day or more. As we were passing close to Guildford on the journey to Thorpe Park, I had arranged to borrow a Brompton bike for the day. Given there was five of us in the car this was my only option to take a bike but also something that I was keen to try out for the day.

The process was relatively straight forward in that I registered my details on line (simple leisure membership for £1 per annu…