Monday, 23 March 2015

BTF Level 1 coaching and an update on training

Hi my loyal followers - welcome back

Just completed my British Triathlon Federation (BTF) Level 1 coaching course and hoping that I have done enough to pass. The final course date (Sunday just gone) started with a 45 written exam, then over 2 hours in the pool, when I had to give 15mins of swim coaching to the group, followed by a 1:1 session with a Level 3 coach. I am awaiting the results of the written paper but so far so good!

All in all the course was very informative, interesting and worthwhile. I will be honest and say it was more challenging and probably more difficult than I first imagined but as a result I think I got more out of it.

Once I hear the final result (hopefully positive) I will start to work more closely with the other coaches in the Club and deliver some future sessions, that the main Level 2 Coach has put together. Next year I might even consider the Level 2 qualification myself.

But one thing at a time and at the moment my focus is setting up my new business and training for my first ultra distance (50 mile trail) event in just under a fortnight's time. My run training has certainly been more intensive than previous years when training for an Ironman or marathon, however, I do feel I have come up a little light on the long runs. Ideally I would have got in a 50km plus run into Brighton over the Downs and/or one longer back to back runs (2x 30km runs on consecutive days). Neither happened and I am worried if I tried to sneak one in (possible but may be not practical) I could end up injuring myself before the big day.

I know it is going to hurt and I am more likely to end up with a 12-hour time than 10 hours but for the first one I think it is all about completion rather than competing and simply experiencing the world of ultra running.

If I manage to get my finger out and write a few more blog posts then I would like to do one in the lead up to the ultra race to include the equipment and nutrition I plan to use. I recently purchased a rather nice, light and waterproof jacket that I need to review. Also got a pair of Inov ultra distance shorts.

The other news is that this is my last week at home before I start my commute again to Brighton, hopefully leading to an increase in my weekly training volume, which will certainly be important with the Liege - Bastogne - Liege sportive coming up and a host of Club races. Meanwhile, it is taper time on the run front.

Schedule for this week and next:

Mon (today): 1:30 run - steady pace (sub 5mins per km) DONE
Tue: 0:45 bike turbo set - focus on power
Wed: 1:30 Club Swim
Thu: 1:00 run - intervals
Fri: 0:45 bike turbo set - more on power
Sat: 1:00 Club Swim
Sun: 2:00-3:00 Cycle

Mon (30th): Rest day
Tue: 3:00 Cycle commute - easy spin
Wed: 0:30 morning run; 1:30 Club Swim
Thu: 0:30 stretching and foam rollers
Fri: Rest day
Sat: Race Day - Centurion SDW50

Back soon!

Sunday, 8 March 2015

Weather and training both improving

The last few days have been lovely and I have actually questioned my clothing selection wishing I had opted for shorts and one less layer on top.

The good news apart from the better weather is that I am still injury free and picking up the training. The focus remains on running however I did get a couple of bike rides in this last week. I wouldn't say I was properly bike fit (call it 75%) and struggled to keep close to an average of 30km per hour for more than 1-2 hours. Time is going to be short between my big 50 mile ultra distance trail run and the Liege - Bastogne classic bike event 3 weeks later. I think that I will need to get some serious miles in plus a bit of power work on the turbo. Commuting into Brighton more frequently should help to build up the miles.

I recorded some downhill intervals a few days ago to build up my quad muscles in preparation for the SDW50 ultra, which is going to be very lumpy.

I ran on slightly tired legs today but manged 20km without too much effort. Plans for a long Brighton run over the Downs and back to back long run days are still in my mind. Not long now!

New running shoes and new SwimRun kit on its way

I decided to upgrade my trusty ASICS GT-2000 Series 7 to the new Series 8. I had run about 600km in my old shoes but had started to get some...