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Showing posts from April, 2014

Getting some races in the diary

After my success at the Club's long duathlon event I have been keen to get a couple more races in the diary.My plan was to select some longer single-discipline events that would be similar distance to my forthcoming Challenge race in Vichy. The one exception being the run as from experience it takes some time to recover fully from a marathon and I cannot afford to take a week or more off from training.I decided on the 'King of the Downs' 115 miles epic cycle sportive on the 1st June and the River Arun Ironman swim on the 14th June. The cycle sportive includes nearly 3,000m of climbing so it is going to be a lot tougher than my ironman distance event. For that reason I do not expect to ride it at full-on ironman pace, nevertheless it should be excellent training and time in saddle. The ironman swim is like to be at slightly above race pace. Generally swimmers get good times beacuse of the fast flow of the river (if the race organisers get the timing right). My PB for the 3.…

Another 'Personal Best'

Well it is nice to report a personal best (PB), especially as I am not getting any younger and they are certainly becoming harder to come by. On Easter Monday I was up early to compete in the Club's long duathlon event, quite a tough one - 10km run, 40km bike, 5 km run.I wasn't planning on a long taper beforehand but my training at the end of last week didn't come together as exactly planned so I did get a good 2-3 days of light to no execise leading up to the race.Some of the seasoned racers were absent but there were still a number of competitors that I knew would be faster than me, especially some of the younger Club stars.I tried to keep the first 10km run at a steady pace, just ensuring 1-2 of the faster runners were in my site. My 10km time was 43:00, which I was generally happy with. T1 was not lightening fast but there were no problems in jumping on my TT bike for the 40km circuit.I knew who I had to pass and who to stay ahead of. The bike pretty much went to plan …

Build phase going OK - the week ahead

Now 3rd week into the build phase - all going OK. Doing a little more than the target 8 hours - 12 hours in week 1 and 9 hours last week, however not overdoing it - trying to do the hard sets 'very hard' and the easy sets 'very easy' and stay out of that middle 'Pegler' zone!

I have the Club long duathlon coming up on Easter Monday - 10km run, 40km bike and 5km run - so I will taper down at the end of the week but meanwhile my plan looks as follows:

Mon - Rest day [DONE]
Tue - 1:30 off-road run incl. hills [DONE]
Wed - 1:30 easy cycle; 1:30 Club swim
Thu - 2:00 bike of which 1:00 interval set; 0:30 run stride set
Fri - 1:00 brick set (0:30 turbo + 0:30 run)
Sat - 1:00 Club swim
Sun - 2:00 easy bike (possibly MTB)

Last year I completed the Club long duathlon with the following times:

10km run: 44:32
T1: 1:08
40km bike: 1:10:35
T2: 1:06
5km run: 24:16

Total 2:21:37 (10th position out of 23 competitors)

In 2011 I did the same race in 2:20:40 so I will be aiming fo…

Saying fairwell to a good friend - my Garmin 910XT

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Hardly a day goes by when I am not using my trusty Garmin 910XT, although recently my old friend has been a bit poorly!
Unfortuately the elevation data has been very suspect. I go out for a 45min run and from my data it looks like I have climbed the Alpes. Garmin Connect and Strava are good at correcting the elevation data but it is a bit of a bore and I don't like my equipment to be faulty.
I tried to reset the watch and followed all the instructions to put it right but with no avail. Yesterday I decided to call Garmin for assistance.
I did have to wait approx. 25mins in the phone queue but when I finally got through to someone I was most impressed. They quickly listened to my concerns and then took me through a few tests on the watch, when I had to press a series of buttons and read out the data to them.
Within a couple of minutes they confirmed that little could be done and the only option was to send the watch to Garmin. I did go to the trouble of registering the watch on the…

Lactate Threshold Heart Rate test

As explained in my last blog I have now entered the build phase of my ironman training and it is time to focus a little more on quality and intensity.
Good to my word, this week I have built in some higher intensity sets and the opportunity to review my heart rate training zones. The plan is to complete a 30min tempo test set for both the run and bike.
This morning I hit the 600m outdoor cycle track at Preston Park in Brighton for a 30min tempo run and to test my lactate threshold heart rate. Joe Friel, the well-renowned triathlon coach has this to say about the test:
Determine your lactate threshold heart rate (LTHR) with a short test. (Do not use 220 minus your age to find max heart rate as this is as likely to be wrong as right. This is explained in detail in Total Heart Rate Training.) This LTHR test is best done early in the Base and Build periods.
To find your LTHR do a 30-minute time trial all by yourself (no training partners and not in a race). Again, it should be done as if i…