A Bit of Prep

I’m a firm believer that ageing as an athlete should not hold you back. Especially for us that came to sport later in life, just because you have reached a certain age doesn’t mean that all your bests are behind you. Also, in Triathlon, since we compete in age groups – each new age group provides new opportunities for setting AG specific bests. 

For me the challenge of a faster Ironman is still firmly dragging me forever onward, and to this ends I have decided (as alluded to in my last post) to be more structured about my training. 

With a Joe Friel inspired structure, I am just coming to an end of my first phase: PREP. Running from the 1st January through to 4th February, it is a short 5 week phase to get me ready for the real training to get me ready for Ironman Vichy. With this in mind, during Prep of have moved my training to be both more structured and more Triathlon focused (PREP Plan Below). Although, I am still totally ignoring the swim element of the sport.

I have decided to take the TrainerRoad / Wattbike route for the Cycling element of both PREP and BASE phases. The aim: to provide me with structure and focus for the job at hand – rather than just riding round country trails with a few mates. 

I will probably talk more on my thoughts on TrainerRoad / Wattbike in a future post. So watch this space. 

You will also notice from this plan that I have both Saturdays and Sundays as rest days, this is due to the fact that I work away from home - so weekends are family time. Also, this early in the session the planned volume is low enough that I can fit the training into 5 days.

MY PREP PLAN

Next phase: BASE training, so watch this space. 

Will 

2018 - A New Start

The start of another year means the start of another campaign… 

But, now in my fifties, I need to consider my long term goals. Is that ever elusive sub 12:30 Ironman doable for me. Or, is it all just a pipe dream that remains forever out of reach? Do I need to revise my goals? Do I need new goals? Questions, questions.

This year I have, once again, entered the ‘hot box’ which is Ironman Vichy (France). I have raced Vichy twice and both times the temperatures have reached the high 30s. (About 100f for those of you who are still old school). Also, the last time the swim was an over distance, non-wetsuit swim. But all considered I like the place, the people, and the race. Plus, I will treat the race as my summer vacation.  

Across the early winter months I have been feverishly scribbling, and now, I have a plan, which consists of:

• 5 weeks prep 
• 12 weeks base 
• 8 weeks build 
• 8 weeks peek

With the odd ‘off’ week built into the schedule to account for family time and a few breaks to allow for recovery.

So, at the moment, I have the plan, I have the enthusiasm: so I am saying to myself: “Ignore the age and onward and upwards … the goal will be sub 12:30.”

Will

Fasted Training

Fasted Training is not something I have given much thought to. However, on examining my training log, it is something I do. Regularly. In fact, about 5 times per week. I get up and use my commute to train, run or bike, before having my first meal of the day at work. Or, I get up early on a weekend and grab a quick run or swim before the rest of the household rises – again before breakfast.

So, in short, I am a fasted training.

Don’t get me wrong I am not a low carb high fat dude. Or an evangelist of training the body to burn more fat. It just turns out that 50% of my training is fasted.

The theory:

If you train in a fasted state, the body will be forced to break down stored fats in order to fuel the training. In this situation, your insulin level is low and will not interfere with the fat burning process, thus allowing you to access and burn more stored body fat for fuel.

My Experiences:

Looking back at my training diary I cannot see a definite train. What I can see is that I have had great training sessions, session where I feel like I’m floating along – one with the world. Although, on the flip side, I can also so sessions where I’ve died on my feet. I have bonked, hit the wall – whatever you want to call it.

However, I would say, that I have been more likely to crash and burn in sessions that are closer (in time) to the hour, or more. So, for me – there may be a limit to how much I can push myself on an empty stomach.

But I have been able to maintain quite a low (for me) body fat – even though I like my food and a beer or three.

My thoughts:

Fasted training may not be for everyone. If you think on it. training on an empty stomach used to go against the grain in the fitness world. However, we are learning that there is no one right formula for all who train. So, it may be worth giving a go.

If you do give it a go, don’t jump in all gung-ho. Ease in to things. Test out training at various intensities, as some athletes have better results with easy session but don't perform well with higher-intensity workouts, and yet others are the polar opposite.  

We are all different so it pays to try different training methodologies… don’t you think?

Also, break the fast as soon as you have finished your training. Not with any of these faddy diets., but with a good balanced meal. A meal that includes a good mix of protein, fats and complex carbs …. Your belly will thank you for it.

Will

Excuses

This morning’s pre-dawn run gave me pause for thought.

I am not a very good triathlete. I am not a very good endurance athlete. In fact, I am not very good at any sport. I did not even go to PE at school and only took up training when I arrived at the age of 35 at almost 20stone.

However, I train and I compete.

I do it because I enjoy it. I do it to stay trim. I do it to stay healthy. In short, as a popular sports brand would put it … I just do it.

Many people come up to me with the usual comments and/or excuses:

“You must be mad.”

“I just don’t have the time.”

“I’m too busy.”

“Work leaves me too exhausted.”

“I travel too much with work.”

Etc, etc... You get the drift.

All the time the same people complain about not losing weight, being unfit, having no energy… but they seem to watch a lot of TV or spend time in pubs etc.

Well, I want to be blunt: We can all come up with excuses why we do not do something. It gives us a crutch to lean on. It takes conviction to find a way to get things done.

I have friends:

• With family commitments, that train at times that some would consider the middle of the night.
• With stressful jobs that fit training in when they can
• That take training gear away on business trips, then train rather than sitting in the hotel bar
• That run with their children in strollers, or bike with their kids on hook on bikes/kids seats
• Use their commute … even though they have only an flannel and towel to clean up when they get to work
• People use indoor trainers while child sitting.

I could go on and on. However, what I am saying is reasons are no more than excuses. If you really want to sort yourself out and get fit or train for something - you will find a way.

Leave your crutches by the wayside.

Will

Looking back: On July

After loosing most of a year due to injury (I tore my calf), I decided to make this summer about getting back into training. I could feel my fitness escape me and it was getting me down. I needed to get myself back on the fitness wagon.

To this effect, I started back training in mid-May and had a solid June. In fact, he only day in June that I did no form of exercise was my birthday on the 2nd.

This led me to a good place for July. In July, I did some sort of training or exercise every day, although some of it was heavily focused on recovery.

I totalled over 86 hours for July … But as can be observed from the chart, half of this was hiking and walking. As I have said, I am still trying to come back from injury and do not want to aggravate things by pushing too hard too soon.

July By Activity

Also noticeable by its absence is swimming. I have only swam twice this year. However, I intend getting back in the pool once the school holidays are over and there is more room in the water.

The Numbers

ACTIVITY	SESSIONS	TIME	DISTANCE
SWIM	0	00:00	0
BIKE	32	27:48	372.1 Miles
RUN	18	10:28	51.05 Mile
WALK	17	44:41	55.15 Miles
OTHER	7	03:06	--

Will

Making the Most of Time: The Bike Commute (Part 2)

As I have already stated, I have started using my commute to work as active training time. For now, most of this is on the bike. That’s because I’m not very good on a bike. Last time I blogged about my easier structured sessions on the way into work. This time I will cover the harder part of my regular commute.

Travelling from work

On the way home, the need to stay fresh has passed – so I can give these sessions the extra that will push me on. Unless I am actively recovering these will always leave me feeling I have put in some work. (Even at these short distances). There are times where I will just have an easy ride if I need a level of active recovery, but most of the time I try to get some quality work done.

For me I have a 5-mile (or more) stretch up a slight but continuous hill. My most common sessions are: -

• Saw Tooth Intervals – I pick an upper HR% and a lower HR% and aim to move back and forth between the 2. For example 82% and 65%. I push myself until my HR is at 82% then ease off until it drops back to 65%. Then start to push again. 
• Heart Rate Time Trial – I will aim to ride home at between 80 and 85% MHR recording the time, to monitor improvement. (This is a bit of a LT training session for me.)
• Standard Short Intervals – These are simple 1min hard, 1 min active recovery. The 1min hard is hard but not a maximum effort. 
• High Intensity Intervals – Done as 20sec hard followed by 40sec recover. This time the hard is at my maximum effort
• Big Gear – A simple one, where I ride the majority of the ride in a much bigger gear than I am use to.
• Standing – I ride home out of the saddle, thus recruiting slightly different muscles than I normally use.
• The Long Hill Ride – once per week I will use my road bike rather than my MTB and take a longer route home (25-35mile). The aim of this is to get some quality hill climbing in. I try to hit categorised hills and aim to average well over 100ft of climbing per mile travelled.

Will

Making the Most of Time: The Bike Commute (Part 1)

For the majority of us training for Ironman, Triathlon, or any other endurance sport, the key is quite often capitalising on the time that we have available to us. Too often, I hear the excuse: “I haven’t got time to exercise.” We all have the same amount of hours in the day. It is up to us on how we choose to use them.

One way to make more time available is to make use of your commute. I know this is not available to everyone. Some people have mad 50-mile commutes. However, I do know of people that will drive part the way then use the rest of the journey as training time. (There is always a way if you want it.)

For me I am lucky. Where I live has a Sustrans cycle way running through past my house. The same cycle way, further down the line, runs past the business park where I work. Perfect!!!

I no longer drive to work, I run or ride. Bonus training time that does not eat into family time. Result.

For me the journey, depending on my choices, is only about 6-10 miles on the bike. Not a huge distance but it is a distance that I can make work for me. Especially using a heavier fat tiered MTB.

Travelling to work

Obviously going to work, I do not want to arrive there a dripping mess of mud and sweat.  However, I still want the rides to have a purpose (All training sessions should have a purpose). For me my rides into work, none of them hard – but all with a purpose, fit into one of these: -

• Recovery – Easy spin to loosen up the legs from the rigours of the previous day’s hard work. This will leave me feeling fresh and ready to go
• Drills – Could be 1-legged drills or focus on individual segments of the revolution. Alternatively, even a combination of the two. Great skills sessions.
• Constant Cadence – fixing a cadence and completing the whole ride maintain that cadence. Help me learn the feel of various spin speeds.

Next time I’ll look at the harder sessions, on my commute back home.

Will

Planet Work – Motivation?!?

Quite frankly in all the time I have been taking part in long distance triathlon, work has not been the best place to gain motivation or support. Most people don’t know what you do (or don’t care) and then, when they find out – they just look at you like you are a few marbles short of a full bag.

But not this time.

I have starts working at a small financial firm, Victus Solutions UK, and I thought I’d try and get my work mates a bit fitter and get them going with a bit of team banter.

Enter the V-FOR-VICTUS Challenge

A fitness points league based on a similar thread on the runnersworld uk triathlon forum. People have a chance to win various points for training/exercise activities. And thus win that month’s league. The pointing I have used was designed to reflect the activities that those I worked with would (or could) take part in.

To my surprise all but 1 member of the team got involved in the challenge during the 1st month (along with a few people that we work with). Most saying that it motivated them to do more than they would have. (And for some this would have been nothing.)

We are now in month 2, and the V-FOR-VICTUS Challenge is under-way again. With handicaps of 20%, 10%, & 5% applied to last moths 1st 2nd & 3rd place challengers – thus giving more people a chance of monthly glory.

For me ... this has added to my level of motivation ... the same way as it has for my work mates: - There’s nothing like a bit of friendly rivalry and banter to get you out there. 

So Motivation can be found … even in Planet Work

For those who are interested here is our points scoring system:

Will

Goal Setting

I have been doing Ironman Triathlon for some time now ... I did my first Ironman (Ironman Germany) back in 2006. I am a slightly overweight, not to fast, middle age bloke that enjoys getting out there and doing it.

• I am not a natural sportsman.
• I am not a racing whippet.
• I do not have unlimited amounts of time to devote to training.
• 
  

BUT I get round.

In the time I have been competing, I have mentored and helped a few others in similar positions as me through training, to get to the start line of their chosen long distance race, and then to finish line within the cut-off.  So as another campaign looks to get under way, I thought I'd post my thoughts/notes to those I help here.

I must say, I am not a qualified coach preaching the ideal and there are other approaches than mine, but this is AN APPROACH that seems to work in the real world of the complicated lives us ageing age-groupers seem to lead.

GOAL SETTING

My first thoughts are on Goal Setting: 

These days a lot of races sell out almost as soon as they go on sale, so most people start planning at least a year in advance. A year is a long time. You need to have goals that will help you maintain focus across the full year. I am not talking the small more detailed stepping stones here but instead I refer to the big picture goals ... what are your goals for you long distance a race?

Now don't go running of and thing and write on a big piece of card "I will finish in 10hrs 35mins" and stick it to your gym wall. Take a step back and breathe. Goals for your first Ironman (and possibly for subsequent long distance races) should be along the lines of ...

• Make it to the start line.
• Finish within the cut off(s).
• Finish in a time of xx:xx

and maybe even

• Qualify in age group

And your goals should be approached in that order of priority. The most important thing is getting to the start line. 12 months is a long time and may things can and WILL go wrong.

• Lack of motivation
• Injury
• Illness
• etc

Next you need to focus on getting round in the cut-off time. This is not just the overall cut-off, which can range from 15-17hrs depending upon the race, but any other intermediate cut-offs, such as ...

• Out of Swim
• Midpoint bike
• Off the bike an onto run
• etc

Only  when you commit to these first two goals fully can you then start to have dreams on faster times.

Next time, Goal 1: Getting to the start line.

 

August 2012

August was all about get some consistency into my training. When I look back at my preparation for the Outlaw Triathlon was dismal to say the least. I think I only averaged 3 training sessions per week, and even though they were long sessions that is not enough for Iron distance triathlon.

I trained on 20 days in August and more than half of them were double days, i.e. 2 training morning (or lunch time) and evening. So in total I managed to rack up 31 training session, an average of 1 per day.

Currently I class this part of the year as being ‘Off Season’ so include generic strength training (Weights) and other cardio work (not S/B/R) so my overall mix is slightly different than if I w as to be following a specific training program. 

The following graph shows how each week in August was made up...

In all I trained almost 48hrs in August's 5 weeks, of  which averages 1.44 hours per day and over 10hrs a week. This gives me a good staring point as I would like to be averaging closer to 12hr per week if possible in this off season.

The second graph looks at the month as a whole, split and grouped by the major elements... 

Finally the week in numbers

BIKE	14h 53m	248Mi
RUN	12h 18m	66.7Mi
SWIM	4h 14m	9600m
STRENGTH	6hr 05m
OTHER CV	3hr 26m

WW

Something to Aim For

I am the sort of person that needs a focus, a goal, in order to achieve any sort of consistency in training. Even then it’s not guaranteed. But without it; I would find myself skipping out on training for allsorts of reasons, that all seam valid excuses at the time.

So I have picked my ‘A’ race for next year. I will be competing in Ironman Switzerland in Zurich. This race takes place on the 28th July 2013, so I have plenty time to get in shape. The timing of this sits nicely with my overall ‘Faster/ Fitter / Stronger’ challenge so hopefully I will go into the race in my best shape ever.

I have done this race before back in 2009 when I had lots of problems with my back … so I have a score to settle, with the bike course on particular.

So, as they say, ‘onwards and upwards’

WW 

Doubts and Fears

From time to time as you work towards your Ironman goal, you mind will start working overtime and allsorts of doubts and fears will creep in, trying to derail you a knock you off stride, these doubt and fears can take many forms :-

• What if I’m not training enough?
• Am I training too much?
• I’m carrying to much weight
• I swim like a drowning rat?
• Joe Blogs seems to be so much further on than me
• I’m to slow on XXX discipline
• Etc etc …

Well for me these doubt and fears are always focussed around one main area, yes I know I didn’t do even half the training I should have last year, but my doubt and fears are always focused around the BIKE.

I am a week cyclists and see it as my biggest limiter, I am poor on the climbs, I am slow, my knees ache, my back struggles with the time I’m on the bike and my muscles pump out to quickly and so on…

But when I look at it rationally, I am training and following a plan, my plan includes endurance, strength and skills elements, I have spent the off season focussing on improving my core and generic strength. So I know I am doing what is required of me to improve and there for I should not worry, I know my training plan is balanced in away to give enough focus to this weakness but not overly sacrifice my training else where.

But I do, I still worry: -

• I’m to slow on the bike
• I’m going to show myself up on the hill climbs
• I’m not spending enough time in the saddle

But I need to squash these fears and doubts, focus on the positives and take strength and resolve in what I know I am doing.

So if you too, suffer doubt and fears on you path towards Ironman, take heart in the knowledge you are not alone.

Onwards and upwards

WW

HTFU & JFDI

This post is based on a thread that I kicked off on one of the forums that I frequent and a thread that resulted in a wide range of feedback.

My point is that we (including me) are all guilty of taking the easy path, and ditching the odd session, when we have a head cold, feeling a bit weary, jaded after a hard day at work. We loose sight of our ultimate goal we look for acknowledgement of our wish to drop a session by posting on forums or face book in the hope that someone comes along and says…

“It’s ok have the day off training. It'll do no harm”

But quite often it’s not ok, it can become a pattern in our training, missing session during base training it can weaken the foundation that we are seeking to build on, missing sessions in later phases could mean that we are not as fast, strong or as sharp as we could have been. 

This is Ironman and it’s not meant to be easy!

Yes if you in bed ill with flu then don’t even think about training if you have gone beyond being tired and are truly on the verge of over training then you body will need to be rested but feeling a bit tired from time to time can be expected, afterall this is Ironman Training, the mental exhaustion from a hard day of work can often be replaced with a feeling of contentment when we get out there and train.

Where our forefathers had highly physical jobs down mines and in shipyards, we largely have it easy with a large proportion of the modern workforce working in offices and similar, we are not as physically exhausted at the end of the day as we think … it is indeed a mental exhaustion that we feel  and misinterpret, get your kit on and get out there, give it a try, ease into it … if then you cant rise to it’ call it a day on the session at least you did HTFU &JFDI afte all a lot if ironman training needs to be in Zones 1 & 2 anyway

As I have said there are often times when we HAVE to miss a session but what I am saying is learn the differences between HAVE and WANT

WW

 

A look back on February

The second month of the year and the shortest at that now done and dusted and I’ve moved the game on from January with increases across all Tri-specific training, which I am pleased at :  -

• SWIM : up 40% by time and 64% by volume
• BIKE : up 53% by time and 48% by volume
• RUN : up 29% by time and 29% by volume

So a good second month of base training

I had a couple of bouts of cold through the month, it’s that time of year but managed to rearrange things so again, I can’t complain too much  and I am beginning to feel fit again :)

I am looking at making March a big month training wise, with the aim of doing ‘something’ every day … well that’s the plan.

The following pie chat shows how my training was split for the month.

This graph shows my monthly training my time (hours)

WW

Man Flu and Over Indulgence

It started with a bit of a tight chest and a slight cough on the 16th December and by the 19th it was full blown man flu at its worst and for me that also meant a very poorly chest.  My training came to an absolute stand still and I struggled to get  out of bed and with Christmas coming not good.

Most of the symptoms have now lifted but I still have a tight chest and a bit of a cough but hope I can get back into even a bit of light training over the next few days as my base plan starts next week (see post) and my waistline has expanded somewhat over the festive period.

I am the sort of person that enjoys Christmas and New Year ... I like Food ... and I like drink, even when out of sorts, so I look like I have put on a few pounds.

I shall weigh in tomorrow to see what damage the over indulgence and lack of exercise has resulted in .. but I know it's going to be bad ...

WW  

W/E 22/10/2010

Another sold base week for me this week with 9:30 training time, and even a little swimming, on the negative side I am suffering a thigh / hip flexor strain that has affected my strength / power training and give me slight problems during my long hard run.  I still had a good run though completing the 14.5mile route in 2:07, when you compare it to the 2:21 I was covering the same route in the summer as build up to IMDE, I was well pleased.

Also this week I managed to get my gym set up at home so I can get in an extra session when I cant get out, its just basic but includes: -

• Cross trainer
• Rowing Machine
• Spinning Bike
• Bench
• Dumbbells
• Kettlebells
• Etc …

On the negative side I didn’t complete week 3 of my 100 push up challenge, so I am going to have to repeat the week rather then move on …. must try harder!!

So the figures: -



SAT	__	__	Rest Day
SUN	AM	00:50	RUN: Easy drills session
SUN	PM	00:11	100 Pushups Week 2 Session 3
MON	AM	00:10	100 Pushups Week 3 Session 1
MON	PM	01:30	BIKE: LT Zone interval session (Brick Pt1)
MON	PM	00:35	RUN: Including 6x45sec Hill Sprints (Brick Pt2)
TUE	AM	00:48	Strength: Session from PT
TUE	PM	01:33	BIKE: Steady session stand / sit mix
WED	AM	00:32	SWIM: Including a 1k TT (18:59)
WED	PM	02:07	RUN: Long tempo run (14.5 mile)
THU	AM	01:03	StrengthSession with PT, Hard kettlebell session
THU	PM	00:11	100 Pushups Week 3 Session 2
FRI	__	__	Rest Day

SWIM	00:32
BIKE	03:03
RUN	03:32
OTHER	02:23
TOTAL	09:30

WW

Life, Flu and the lack of training

Just a quick update as I haven’t done much training over the last 3 weeks ... spending a couple of the weeks running round the country trying to win a new contract so I can pay my bills ... followed by a week of man flu .. so All i’ve done is a total of 4 runs of about 7 mile average   ... hopefully i’ll get back into things next week

My 4 Legged Training Partner

I just thought i’d take this opportunity to introduce one of my Training Partners ... 4 legged this time, this is Nea (Pronounced Knee-Ya) she’s young on full of enthusiasm and, at the moment, loving running in the Snow.

Her energy is boundless, something i can only dream of :)

Snow, Snow, Snow

As the country is gripped in the ‘big freeze’, as the media would have us believe, the big question is always do i go out to train ... or not?




Well for me it has to be ‘get out there and do it’ or (JFDI) ... but all within reason ... there is no open water swimming at this time of year and the snow covered roads are far too bad for cycling, so that leaves running. In the past week I have managed to get out for a few runs and the photo above, from my sitting room window, shows the sort of conditions that greeted me.

The main thing is not to get to caught up on things and adjust your training appropriately.... if you are running in knee deep snow; you can’t expect to do long fast runs, but you can still work hard ... and believe me, running in knee deep snow is hard work.