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

Ironman Maastricht 2016: Race Report

Originally published on

http://www.pirateshipoffools.co.uk/

For me, the race report starts away from the event. It starts with the reason I was determined to make it round the race, and within the cut offs.

My father had been battling cancer for a few years and in February this year, after a bout of illness, he lost his battle. Training for an Ironman was the last thing on my mind. During the time I should have been building a base, I was spending my time in hospitals, and then a nursing home.

Roll on a couple of months and as I was just starting to be able to handle the grief of losing someone so important to me – my mother took ill. She could not cope without my father. In May this year I lost my mother.

Losing both my parents in less than 12-weeks has had a massive impact on me this year. Even now I struggle to keep my grief in check. But one thing I did decide … no matter how untrained I was … I was going to do Ironman Maastricht in the memory of my parents.

Training

In June I turned 50 and my better half bought me a pool. This was the only swim training I did. Tethered swimming in a cold pool in a northern garden.

I commuted half the time on my bike, rides of between 6-miles and 18-miles – plus managed to get a lumpy 30 in on a Wednesday evening. On top of this I did get a couple of 70-milers. However, this would be the 1st time I would attempt an IM without a good base of long rides.

I also ran commuted, for the other half of the time. Runs between 4 and 7-miles. Although I did get a 15-miler in. I knew the IM run was going to hurt.

Then the unthinkable. Two weeks out from the race, things went a bit pear shaped and a major issue meant it looked like I was not even going to get to my race. However, at the last minute, my mother-in-law and father-in law stepped in to save the day. For that, I will be forever grateful.

I was on my way

The race: Swim

Maastricht is a river swim. No laps. A simple out and back with an Australian exit, on an island, at the turn-round point.

This was the first time I have done a self-seeded start. I found a sign, that had 1:30(estimate) and then a 1:10 estimate. So I stood at a point about half way between the two, with a couple of other pirates (Chris & Boo). I was hoping for something around the 1:22 sort of area.

The start was sounded and the line began to move. Within 15mins or so I entered the murky waters of the river Maas. I had my usual slight tightening of my chest. However, I soon calmed down and got into a sort of rhythm.

The seeded start worked well. None of that normal underwater rugby sort of thing.

The swim seemed to go on and on and I felt like I was struggling. But eventually, I could see the turn round point in the distance. I just focused on getting there.

As we hit the channel into the turn round the water became very murky. In fact, it became black. A bit disturbing, but I plodded on – that’s how my swim felt now – a plod.

The next thing that hit me, was the smell and the taste. Marine diesel – obviously from all the river traffic. I would be burping diesel well into the bike.

I exited the water, walked the short distance to the re-entry, to try and catch my breath. Then I was back in. The swim had taking more out of me than I had expected.

Now I focused on the reason I was doing this race and forced myself to relax. I swam like I was having a holiday paddle – at least I was moving forward.

We passed the start/finish for a small loop then I was exiting. 1:12:12. A full 10-mins faster than by estimate – actually it is the fastest I have done the distance within an IM.

The race: Bike

IM Maastricht has a looonnng transition and I was in and out in just over 7-mins.

The bike was a typical two lap Ironman type bike ride, with the slight difference of crossing the border. Half the ride was in Holland – the other in Belgium. On paper it looked like a fast course. Not too hilly (only one real hill on each lap).

The reality was different though. Corner after corner, speed-bumps galore, cobbles and an assortment of other horrible road surfaces.

Then there was the weather: dry, rain, dry, monsoon-type rain dry, more rain and even a bit of gale-force wind for about 20-mins.

I raced on my TT bike with a racing set, rather than a compact. This would have been OK if it was not the points above. However, I spent as much time aero as I could and I found the 1st lap quite comfortable. Spending most of it in my big cog. And the main hill was no problem at all

Lap-1 … 3:15

The 2nd lap, my lack of training showed and I began to slow – big style. I even got off and walked up the hill while I refuelled. I slowed so much, I was an hour slower on the 2nd lap.

Bike completed in 7:15:52

The race: Run

I actually had to have a little sit down in T2 – I was done in. However, after a little talking to myself, I was out on the run in a little under 7m-mins.

On the run I just intended to wing it, focusing on the reason I was going to complete the race.

I crossed the river and into the town. The crowds were amazing; the streets were packed and the parks were alive with parties. However, the cobbles were a pain. I was glad I had taken my normal running shoes rather than my lighter racing option. All the same, It would not be too long before my ankles ached and my knees throbbed.

I managed to run most of the first 2-laps, but then again my lack of training came to call and I almost ground to a holt.

Time for the Ironman death-march. Slow – but I was still moving forward. In fact, I was once walking and talking to a guy who was running – until I walked away from him. But on the last lap I slowed even further.

I crossed the line, looking to the heavens and tears in my eyes. I completed the run in a shameful 5:47:20, but I had done it. In memory of my mam and dad.

In closing

I completed the race. That was my only aim. It took me 14:29:47. Not my fastest but not my slowest. But what mattered was the honouring of my parents.

And Maastricht … I think I’ll go back. What the bike ride lacked was more than made up for by the town and the people.

WW

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

The Weight Issue

For me, weight seems to be a constant struggle. I took up triathlon (some time ago now) because I (That’s 280lb for my American friends OR 127 KG for my continental fiends). I was fat, unfit and on the short route to a heart attack.
was a fat lazy blob, tipping the scales at almost 20stone.

Since then I have brought my weight down to a respectable level. Nevertheless, it always seems like a struggle. Like a yo-yo journey of loss and gain. Never quite getting there.

Just a couple of weeks ago I weighed in at 13stone 10lb (192lb / 87kg). This was the slimmest I have been in approximately 25 years.

Nevertheless, this was short lived. 2-week holiday in the Lake District put a sharp end top that.

Even though I did plenty of hiking, a bit of lake swimming and a little running in that 2-week period, I still managed to put on a chunk of weight…

... 10.5lb in fact ...in 2-weeks … not good.

I know it is down to me. I know it is because I like my food and my drink … more so when away from it all. 

Therefore, it’s back on the roundabout. Time to grasp that yo-yo string and with luck drag it back down again ... 

Feeling Fat 

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

Getting to the Start Line (Part 2 – The Plan)

I started in my previous article (here) discussing, what I see as, the initial goal of an Ironman race. Getting to the start line. This post will continue with the same theme, but now I will look at the actual need for a plan, rather than the build-up and prep to the plan.

Plan you may say … but do I really need a plan? Cant’ I just Swim a bit, Run a bit and Bike a lot?

Well you could, but that will only take you so far. The project manager in me believe that is you fail to plan, you plan to fail (and all that rubbish)

During the time before you start the actual training for your Ironman, you need to plan for the real training. Moreover, for me, being a bit of a geek, it is yet another joy of triathlon. (I like spreadsheets, schedules, etc.)

The problem is though where to start. Luckily, it does not need to be at the beginning. There are loads of Ironman training plans out there (both free and paid for). They range from 16-weeks long to 24-weeks (or so.) With that, there is also a range that range from beginner to advanced. So something for everyone.

When it comes to these plans, you have a couple of options:

1. Take them as is and aim to follow to the letter
2. Adapt them to fit you as a triathlete.

I have seen people have success with both approaches. Nevertheless, for me I need to take the latter course. I find off the peg plans too ridged to fit my lifestyle.  Real life can have the habit of getting in the way. So I study a few plans for the duration and level where I feel I should be training. Then I create my own plan from there,

... Then I forget all about it ...

Well, not really but at times it seems like it. For some weeks there seems to be a gulf between my planned training and my actual. Which just go to show even with careful planning … life can still throw a spanner in the works. However having a plan to work towards, helps provide focus. You will know what you aim to do in a given week. You will know what you training is intended to deliver in a given week. 

You will have the further steps towards that start-line.

Alternatively, you can find a coach and let them do all this for you. Although, that is not somewhere I normally go.

Good luck ... and SEE YOU AT THE START LINE ...

Will

Ironman Austria - My 2015 A Race

This is it my, my main focus for racing next year …

Yep. Ironman Austria in Klagenfurt. I'm not very fast. My best Ironman is 12hrs 56min … but I aim to better this in Austria. Hopefully close to the 12hrs mark.

To stand any chance of this I am aiming to keep up my cycling (and other training) over the winter. I never seem to manage to do this, and my cycle all but dries up. Meaning I start from scratch at the start of the session. Plus, this summer I have focused on getting a hilly ride in at least once to week ... nothing to long 30-40miles but plenty of climbing. I now find hills I used to struggle on, no more than an increase in effort. So fingers crossed.

Onwards and upwards, as they say.

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