Welcome to the blog this month everyone. So there is a topic I wanted to address – one that I often get asked and is worth looking at. In this blog, which is also a vlog episode over on my you tube channel, I am going to try and explore the difference between exercise and training. You can access the vlog episode here, and this goes through many of the points mentioned below.
Why? Well I wanted to address a common question/scenario that many newbies face. Although this blog (and now the vlog) are there to document my journey in this sport, I also create the content to help other age group athletes.
So, back to that question – is there a difference between exercise and training? If there is a difference, then what the hell is it? I’d like to think I have enough knowledge and experience to share with you my thoughts and opinions around this topic…so let’s get to it!
I think the first place to start is with you – the athlete. So I want you to analyse and ask yourself – What type of athlete are you and where are you in your athletic journey? What do we mean by this? Well, this can be someone either new to the sport and may have just signed up to a race, or it could be a someone who regularly races and does this kind of thing. Maybe you’re in your 3/4/5 year of doing it. So think firstly about where you are in your journey and what experience you have.
Goals / Challenges / Categories
This usually works in relation to the experience of athlete. First we have the newbie and in terms of a goal, this could be just completing an event. This could be a challenge in itself. Then we have the next level. An athlete that has possibly completed the event or distance before and know they can do it. Usually their goals change…like wanting to go quicker and possibly break a PB.
We then go into the more advanced/knowledgeable athlete. These are those that understand performance and training a little more and use this to achieve particular goals. I would class myself in this category. We can go up again here into the Pro/Elite field which gets even more scientific and takes into consideration natural talent. Although for this post, we are not really going to consider them.
Again, back to those questions…Where in your athletic journey are you, and what are your goals?
Why? Well for example, If you fall in the middle here and are fairly seasoned but wonder why when you target a race you don’t break a PB or you just get close..the likely hood is you are more often exercising and not training. Now I’m not saying that we will PB in every race we do, that’s just inconceivable. But mostly these athletes will reach a performance ceiling where results plateau or don’t improve. And there is a good reason for that…basically the exercise (or supposed training) has reached it’s limit. You see… everyone will improve to a point, but it is what we do after that to push ourselves further.
My wife will often ask me if I’m exercising in the morning or evening. My reply – yes I have a ‘training session’ to complete. You see in my mind there is a huge difference between training and exercise and therefore it is often worth noting what the difference is. At least then – particularly when we are training for something, we actually know why we are doing a particular exercise or workout for a specific goal.
Exercising for pleasure and for health benefits is great. I can’t knock anyone that wants to do that. The benefits speak for themselves. I can’t knock the athlete who just enjoys running for example and entering races. They may not care about times and goals, but for them the enjoyment is the most important aspect and there is noting wrong with that.
For me, general exercise is something I do in my off season. I couldn’t not do something active. But, and this is important – training for something in particular takes a little more than just exercising and building fitness. True – most newbies will benefit hugely from doing that and will mostly be what they need. But go a little further and plan and think a little more scientifically – and my friends you are going into the world of structured training. Unlike exercise workouts, training sessions are meaningful and have purpose. The key word….structure.
You can prepare for an event no doubt by swimming, biking and running a lot. But add some real structure and planned reasoning into the particular workouts to do and when to do them – then my friends you have that more structured and scientific approach. What does it mean – well you will no doubt perform even better then just completing the event.
It’s so difficult for newcomers or those who have been competing for a few years without any improvement to understand why, when actually it just comes down to doing the right things at the right time and stressing elements of your body and engine.
You see there are all sorts of training plans out there…Triathlon sprint to ironman, 5k to marathon. You look for it, you will find something. Are they any good? Well I suppose they serve a purpose, but they would not be what I use as they are too generic! Meaning they take no account of the athlete, their abilities, their experience and current levels of fitness. There is no baselining.
You see we now start getting into the realms of how to structure training so it isn’t just exercise. And that my friends is a whole other topic. Trust me…look it up…periodisation, base, build peak blocks…all elements of a good plan. I’ve discussed elements of these here on the blog through older posts. It’s probably why a lot of people resort to getting a coach and taking away all that planning and thinking. For me, this is something I really enjoy doing and have learnt so much about myself.
So guys, there you have it, my thoughts into the difference between exercising and training. It’d be great to hear your thoughts so please do drop me a comment, thought or opinion in the comments box. Get over to view the youtube channel and get subscribed! Speak soon!
If you have come here looking for the blog this month then all I can say is prepared to either be disappointed, amazed or surprised. I don’t know how you will all take this, but I decided to vlog this entry over at YouTube on my channel. Do head over to see this month’s instalment clicking the pic above or this link.
Many of you will remember that I have wanted to try and do something like this for sometime and planned an entry on the triathlon plans in France. Unfortunately, I’m not there on holiday at the moment what with this damn situation going on. I certainly have a little bit more time on my hands recently and decided to do this month’s update via a vlog effort. I’m no professional video buff and hopefully you will all enjoy it – go easy on me!
Is it the end of the blog?
Certainly not! I enjoy the writing aspect and will complete a mixture of both. I do think it will add some variety though and possibly increase the audience reach a little more. I will probably supplement some of the vlogs with a written piece. Why? Well it’s only since editing it, you think of other things you could have added in or included and therefore I think a supplementary commentary sometimes may be needed. Anyway…the more I do on this, the more of an opinion I will form I guess. I’m currently planning future posts – both blogs and vlogs.
Competition Update – Last Blog
Oh and the other thing – the naming of last month’s blog. Well I gave it to two winners – No Rocket Scientist – ‘Anything but 2020’ and Andrew Gowland with ‘The here, The there, The now’. Only one can be added of course and this will be ‘Anything but 2020’.
Guys do DM me on instagram or contact me here with your sizes and address and I will send them out to you. Many thanks for participating.
So all there is for me to do now is shamefully plug the vlog video and hope you get over there and watch, like and subscribe. By subscribing you will be notified of future posts.
When deciding to write this blog entry, I was very unsure as to what to call it. There are a variety of themes running through it, which probably had something to do with the lack of inspiration for a title. So if you do have any ideas, then do drop them in the comments below (Competition – read on). Anyway I thought I needed to get on with a monthly update of some kind so here goes…
No I haven’t got it, but I think people are now feeling the effect of it in various ways and us athletes are starting to see the hit on our events. So many events out there have either been postponed or cancelled. Frustrating for lots of us, particularly with all the hard work that goes into the training side of things. My planned guest blog from our Marathon Des Sables participant (Sarah) has been put back a little due to the postponement of it. A real shame, as I think that would have been a fantastic experience to share with you, although it will come…eventually. I for one, haven’t as such had any events cancelled – yet. Although I have had a few emails from a few event organisers about possibilities and what would happen. I’m hoping (and praying of which I never do) that none of them do get caught up in this madness. The only saving grace is triathlon is summer based so I’m hoping that by then, we’ve seen the back of it.
Progress and Training
After a new bathroom install I’ve been working on, and a great few days in Lisbon (highly recommended) with my family, I knew my condition and overall fitness were good. I ran a very decent 5K over at Victoria Dock ParkRun in 20:40 in some incredibly windy conditions. It was pleasing to hit that and I’m determined to go sub 20 within the next few months. I use the ParkRun as a way of testing progress every 6 weeks or so and make it part of a longer run. I managed two runs whilst in Lisbon – a nice 7 miler followed by an 8 miler the next day. If you are after a few days break somewhere, Lisbon should be on your list….post corona maybe though 🙂
How many pastel de natas can one eat?
First Race…and injury
The last time I posted, I was heading into the Big Half in London. It was a chance to put a marker down for me and see where my fitness really was. I had a fantastic race, although there was a slight downer. I PB’d over that distance by some 5 minutes coming in a 1:36:50. To be honest, I had a little more to give, although I had to deal with an injury issue from mile 7 onwards. My achilles started giving me some pain, and we all know occasionally things can hurt during a run but they usually wear off. Not this. And it became stronger as the race went on.
Being a sensible athlete as I am, not only did I not stop, I also tried not to slow down. And you would think I have learned my lesson from previous experience? ‘No Danny, keep going’ I told myself. ‘Worry about it after’. It was only when I finished, I realised how sore it was.
To be honest, the pain was bearable enough to continue and the real issue was going up any little bump. I’m two weeks on now post injury, and after some initial swelling and localised pain, I think (and hope) it’s on the mend. I didn’t run for two weeks (ok exactly 11 days) and I have been quite conservative with training. In-fact the enforced rest has me feeling pretty refreshed and my biking and swimming are unhampered. I have since also completed a very small walk/run of around 4km with no issue, and then followed that with a 5K non stop. My plan is to keep it at 5km for a week or so every few days and build the load through it.
Will this hamper my GB age group hopes?
Well it’s difficult to say at this point, but I can’t see it helping. It will depend on how quickly I can get back to running and carrying out the tempo sessions. These are the sessions that have really made a difference in my running improvement this year. Yes they’re hard, but so worth it. I really do think that with a few more good solid months of training behind me, I could push for that 1:30 half marathon at some point. Consistency with running has given me this form; it’s just a shame I’m slightly hampered now.
As such, I will have to see over the next few weeks what my achilles allows me to do. What’s frustrating is that I have never had any trouble with it, nor any issues in training. I can only put it down to the lack of warm up and then hitting out quite hard. I have 8 weeks left until the Outlaw half. If I can maintain my run form and not lose too much fitness, I may have a good chance of laying down a reasonable time that could get me in contention. So we will have to wait and see I suppose.
What’s on the horizon?
A trip to France during the Easter holiday is planned, although we will have to see what happens with that. We are driving, so that makes things a little easier in terms of travel plans, but you never know with this virus what the governments may do. The plan for me is to take the bike and get some quality miles in the bank whilst out there. Hopefully this happens. We have some work planned to the house and outside and the start of an installation of a small pool. This will also mean the beginnings to sorting out the gym area. Vlog post is coming on this…I PROMISE!
I think that more or less concludes this update. As always, I really appreciate the reading, likes, comments and shares etc. Do not forget, if you need some quality sports gear, do give my sponsors SUNDRIED a look. Use my code DANNY for a great 50% discount. And…one last thing…the competition. I have some great cycling jerseys up for grabs. It’s quite simple to enter with a few simple steps. Here’s how:
If on instagram, do give me a follow @tri.to.be.iron or give the blog a like and share through any social platform
Enter your idea for title to this blog entry in the comments below or on my instagram blog post.
Winners will be selected by the end of the month. Good luck all!
So I feel it is now the time to resurrect the blog from its winter sleep! Just like our tortoise, Rodney, the hibernation period is over. The time has come to update on progress and performance, but also on future plans – of which there are a few!
Winter is not my favourite time of the year, which I have probably passed comment on numerous occasions in various blogs. I am a summer and warm weather person and that is for sure. The slog of the cold miles and dark nights are a drag, although there is one plus – it is certainly an easier time of year to train to intensity. Quite simply, there is no heat to contend with when doing the intense workouts, which certainly makes them more manageable. I’m glad now that the light is starting to return though.
So what’s been happening with training my end?
After a consistent winter base building programme, I am now 14 weeks out from my first A Race – the Outlaw Half. I do have two smaller events lined up prior to that, one being the Big Half (March) and a sprint triathlon the week before the Outlaw. These are going to be markers for me to allow me to see what my fitness is like and what kind of shape I am in.
Overall I’m very happy at how things are progressing. I started my training earlier this year to give me that extra performance gain. I also wanted to take a longer base period and I think I’m on target to meet my expected Training Peaks CTL – somewhere between 95 – 110. Below is the last two snapshots I took of it a few weeks apart.
If you are unsure of what these numbers mean, I have briefly explained them in a previous blog found here. I have just got to keep moving that middle number up, but manage the fatigue and form along the way. Training is going very well and I just need to make sure I build in enough rest and recovery. The Big Half in a couple of weeks will give me a real good indication of my run form and this is certainly an area I have tried to be even more consistent with this winter. I will do a small taper before this event as I want to feel fairly fresh for it. Training for all three sports is tough and requires some bleeding planning I’ll tell ya!
TrainerRoad has been fundamental in my bike training and to be honest the structure has been excellent. I’m seeing big improvements in my bike performance, even though my weekly mileage and long rides are not where they should be. You see, that’s the thing with winter, is it can scupper those long Sunday rides and I for one have lost out on a fair few. I’m certainly not motivated to go out in the wind, and if it is raining before I go out – no chance! For me the risk of accident is far too great. It has meant a fair few Sunday rides on the trainer, but that can’t beat those outdoor rides. Mentally nicer riding outside and a much more pleasurable way of clocking up the miles and distance.
Sprint Distance Triathlon
9th May 2020
Outlaw Half 70.3
17th May 2020
Ironman Staffs 70.3
7th June 2020
15th June 2020
Ironman Vichy 70.3
23rd August 2020
This is definitely the most challenging race schedule to date for me. This year I will take on three 70.3 distance events, the most in a season before was two. I said I would never return to Ironman Staffs, and low and behold, here I go again. Windsor follows this on the very next weekend. Why am I doing this then? Well I love this race, and this year I will be doing it purely for enjoyment as my recovery from the weekend before will not be complete. Who knows what state I will be in, but I just couldn’t miss it!
I certainly will take a week or so off after and some rest before heading out to France to take on Vichy again. My calendar this year nearly looked very different. I was very close to signing up to Ironman Luxembourg 70.3 and the new event in Holland. I was persuaded (and there was some compromising) by the wife to do Vichy instead, however there is no way I will be in the same kind of early season shape after my summer holidays. I learnt that the hard way last year. Do have a read back at those previous blogs to find out.
My race calendar next year will certainly look different. I have always said I want to experience as many races as possible. I am starting to feel that I’m exhausting my list a little here, hence my thoughts to racing in Europe a little more. I most certainly will take part in a different race in 2021 on the continent and who knows, that could be in a GB suit!
Age Group Qualifying Contention
I’m certainly going to use this year as a chance to get as close to the age group qualification as possible. To be honest, I haven’t planned out my chances very well and realistically the Outlaw will be my best shot. It will certainly tell me whether this dream is possible or it is all just pie in the sky. The Ironman events are so competitive and I will most likely be physical shot by Vichy. There are only two or three real times you can peak for top fitness in a season. The two half ironman races in May and June will be my top end. It’s too difficult to keep hold of that level of fitness for so long. You only risk burn out and fatigue. I will almost certainly try and add another race to my schedule in July, but that will be at the Olympic distance. I just need to work out what race that will be. There’s a fair long lay off from Windsor to Vichy and I would like to feel that gap with a race before my holidays.
The age group qualification dream has been a big driving force for me this season. It is a long shot and I will need some luck no doubt, but to be even considering it, I think is an achievement. And believe me, this is not just some idea dreamt up that I have no chance of actually getting. I’m not that unrealistic! If I don’t achieve my goal, yes it will be disappointing, but I know that I will have put everything on the table in trying. I may get close. How close? Who knows? But will I be prepared to do it all again the following year? Maybe. Maybe not. One thing I am learning is that I seem to race faster each year, and it may be that this year is another stepping stone before actually accomplishing my goal. Only the season ahead will tell us, so let’s find out in the coming year.
What else is lined up?
We will have a special blog this year from Sarah Wixey, who you may remember completing a few triathlons and has written some guest blogs on here for me. She is taking on a incredibly challenge this year in attempting the Marathon Des Sables. If you are unaware of what this is, it is a gruelling multi-stage footrace across the Sahara Desert. Sarah has agreed to blog her experience. I possess a James Cracknell DVD of when he did – check it out! Bloody hardcore and fair play to anyone doing it!
And I promise I will complete that Vlog/Blog type effort on the triathlon plans for France. I’m keen to do it to document the process as this is all part of the journey. I am also considering next Autumn in taking on my triathlon coaching badges. This will be another step towards the long term goal of the camps planned.
I also planned to do another marathon this year – I hoped for and entered Berlin, meaning if I got in then that would also be on the cards. I was unsuccessful – again, although there is the idea in my head of the Bordeaux marathon in October. We are in France anyway as it falls during my half term and it is just a case of whether I enter it. We will see on this one!
So there you have it! This year has finally been kicked off and I hope to increase my readership of the blog even further this year. It always amazes me at how many enjoy reading this and ask about the next instalment. Please continue to share, like and comment. It is much appreciated!
Did I seriously complete a triathlon in that ridiculous heat?
Well yes…somehow I did. It was certainly the toughest triathlon I have completed, although it was by far the most beautiful.
I entered Vichy last year on the condition that it was fast and FLAT! Upon entering, a few weeks later I received an email to say that the bike and run course had been updated. What did that mean? One thing – hills! Hills to contend with on the bike course and a lumpy profile meaning a not so flat triathlon anymore. Nothing I could do about that, but to prepare and enjoy it.
I arrived in Vichy on Thursday with my wife and daughter and stayed just on the outside of the city. To say we had a choice of where to stay would be a lie. If you enter this event, book your hotel at the same time. I wasn’t quite as organised for this one as normal and left it a few months after booking the race meaning I was stuck with our ‘Premiere Class’ hotel. Actually it was ok just a little compact. It was clean, had air-con, a nice restaurant across the road, but nothing you wanted to stay in more than two nights. Showering was an experience in a tiny bathroom!
Vichy is a lovely place. The river running through the city (where the swim took place) is stunning. The city is sport mad and you can see why IRONMAN have brought a half and full distance event here. How many small cities can boast white water rafting, horse racing and rowing as well as all the common sports in one place? Everywhere you look, you will see some sort of facility for sport. I would certainly recommend Vichy as a place to visit. We didn’t quite get to the main Centre-Ville in our time (apart from when I ran through it), but there are many things this place has to offer for the general tourist. We were also joined by my aunt and uncle, (Rosie and Tony) who were out supporting me but also enjoying a week away celebrating a birthday.
We spent the rest of the day relaxing, taking in the views and enjoying a meal in the evening.
On Friday morning, I visited the IRONMAN site to pick up my registration documents. A quick visit to the expo to buy a visor and I was back at the hotel before 10 o’clock. I wasn’t able to rack my bike until 2pm, but that gave me enough time to sort all my gear into the various bags IRONMAN give you. The beauty of this race is that it is one transition area, meaning there is no need to take your run and bike gear to different places – something I’m not very keen on! The bike was racked, bags given in and all I had to do now was prepare the head for my race. I don’t bother with the pasta party that IRONMAN lay on. I prefer to spend this time with my family, in which we went for a lovely meal.
My day started at 3:30am! Yes that’s right! It was going to be a long day. My usual breakfast of porridge was not to be on this event. We forgot to take the instant oats I use, although as our hotel didn’t have a kettle, I wouldn’t have been able to use them anyway. It meant a visit to a supermarket the previous day to pick up some Weetabix, nut milk and bananas which were consumed about 4:00am. I had booked myself the shuttle bus that IRONMAN provide from various parts of the city to ferry athletes in. Luckily my pick up was just across the road at 4:30am. You do wonder why you do these events and the things you have got yourself into when you’re sitting there at some stupid time in the morning.
I arrived at the event site just before 5am and set up the last few bits and pieces to my bike. Transition looks totally different at that time and it is so important to run through where your bike is. There are thousands of the things and finding it in the height of the race would be difficult. So I mentally made my mind map and noted the row and how many racks deep from both ends. I walked it a few times also to be sure.
There isn’t an awful lot to say about this. A very consistent swim as usual which resulted in 35mins for the 1.9km (1.2 miles). The course was easy to navigate as it was a straight out and back down the river. I thought I may notice the current on the way back, but I think it is so small that it didn’t feel any different. I suppose the only real thing to say here is that the Vichy swim is usually non wetsuit. The water is always too warm, however on race morning that temperature was just below the legal limit at 21.4c, meaning wetsuits were allowed. I chose to swim in it especially for this distance and the one thing I like about IRONMAN swims are the staggered swim starts. It isn’t a mass free-for-all meaning they set you off every 8 secs in groups of 8 or so. This means a lot more room to swim freely. It really was an uneventful swim. The sighting was easy and at the turn point heading back you swam with a little mist over the water. This made sighting the buoys a little more difficult but you just had to follow everyone else.
Once I exited the water, it was straight into transition to collect my bike gear bag and get everything I needed for the bike leg. All the swim equipment goes into this bag and it is given to a marshall to put back for you. You then run back into the the bike area to collect your bike and head for the bike exit.
So my trusted steed was my road bike for this leg. I opted for this over the tri-bike for a little more comfort and to climb a little better. The gearing is slightly bigger on the tri-bike as well, but there were so many other fast looking bikes around, I started to doubt myself and wondered whether I had made the right choice. All would be revealed!
The bike course was tough to say the least. I knew it would be. The profile and feet climbed showed that – over 3,400ft!
Was the road bike a good choice? Well yes and no is the answer to that. I decided to sacrifice speed on the flats and descents for comfort. I also knew I wasn’t in the same shape I was 7 weeks ago and therefore pushing that tri-bike up a climb would be a slog! If I attempted this again, AND I was in good shape, I think I would give the tri-bike an outing. It would mean a little more training on hills with it, but there were lots of areas on the course where time was lost. Before the bike leg I had set myself a rough target of about 3hr 30mins. I wasn’t that far off!
The descents were lovely although quite technical in places. Out of 10, the road surface was a 8 for me. I think when you ride at home and compare to the roads in France, there is no comparison. The French look after their roads a lot better than us. It is really nice to do a triathlon and not have to worry about the condition of the roads. You can be confident that the descents are not going to throw up some horrible surface and possibly send you hurtling into a bush or off the side of a cliff! I did see a few accidents however. These were from the crazy few wanting to eek out a few more miles and then overcooking the corners. It’s just not worth the risk in my opinion and then ruining your whole race. I was also really surprised to see the judges marshalling the drafting on course. There were lots of whistles going off and people being warned. I saw one given a penalty.
The crowds were the best I have seen on a triathlon bike leg. The French supported us well! Lots of shouts of ‘Allez Allez!!’ The feed stations were well stocked and organised. I followed my nutrition plan mainly although I certainly undercooked it. Halfway through the leg I felt hungry. Not usual for me, but I think the climbing was certainly burning more calories so I decided to take on a full banana and rather than eat one piece of my food, take on two and quash the hunger. I also had 4 gels throughout. Overall I think this worked and I was pleased how I managed my nutrition on the bike. I also took an extra salt tablet (3 in total) as well as nearly two litres of fluid – also with salt hydration mix. The heat didn’t affect me on the bike; you get the breeze and the cycling is mostly shaded especially in the pine forests in the hills.
When I got back to Vichy I really started to notice the heat. Again, we headed into transition to rack the bike and then collect the run gear bag. Overall I felt ok, although only time would tell to see how that bike leg affected my legs.
So off I went into the crazy 34c heat. The crowds were great along the run course, particularly at the start and Ironman finish areas. It was also great to finally see some familiar faces and get the shouts from my family. As soon as I started running I knew this was going to be tough.
I set off at 5:40km pace and thought that was quite achievable throughout. I managed to get into a rhythm and the first 6km flew by. I got to the 8k mark and then felt my first ‘oh this is getting hard’ feeling. IRONMAN runs at the end are tough physically. I mean you are running on an already fatigued body, but mentally they are something else. They are meant to be tough. IRONMAN isn’t named IRONMAN for nothing! It was at the 11km part that things got really tough and I hit the wall. ‘One foot in front of the other, keep tapping it out’ I told myself. One thing I know about myself is that I can suffer and I’m strong mentally when it comes to these situations.
I managed to get to the feed station and for the first time I did something I have never done before. I took on coke. Yes coke. And do you know what? It was a life saver! Water and coke and I don’t know what it did but it revived me. My strategy was simple. Run to every feed station, walk through it and take on water and coke. There were people with hoses at every station and getting drenched was part of my tactic of staying cool.
The KMs ticked by (slowly) and that finish line was becoming closer. The fishing chute is always an experience and there is no other like it when it comes to Ironman. The razzmatazz is just great.
I had made it! I was pleased it was over at the end. By far the hardest race (triathlon) I have completed. I saved the best to last this season and it truly was a great experience. IRONMAN Vichy is a great event and I would certainly recommend it to anyone. You can see why this is one of the best races in the world.
After finishing I went into the meal area. If there is one criticism of this race, it is the food that IRONMAN lay on afterwards. It is horrible. Cold spongy pizza, defrosted quiche that is soggy in the middle, doughnuts and all sorts of strange foods. You can appreciate the quality of food at events like the Outlaw when you experience IRONMAN food. I quickly got my gear bags and bike and made my way to meet my family. We spent some time taking some photos after and then making our way back to our car.
A finish time of 6hrs 22mins and 34secs. No way near a best time for me, but on that course I will take that. There were some seriously good athletes here and I would hope to return one day and try this course again. The problem is that it is just the wrong time of year what with my summer holidays, training and eating consistently.
And that concludes my season! 6 races in total including two half irons. I will write a concluding season post looking back over it, but I know I can confidently say it has been a success.
I want to say a big thank you to my wife and daughter for their support and also Rosie and Tony for supporting also. For them, they get to spend the rest of the week in Vichy and we head back for our last week in France in our property.
Well I said it would be a struggle…and it was! Temptation around every corner! Huge breakfast choice; cocktails on tap all day; three course lunches and dinners, all followed by more drinks in the evenings. All inclusive holidays are either hell or heaven eh depending on how you look at them! Well certainly not great for the waistline or the fitness!
Now I am not saying I had to consume this all, and there were days (ok 1 or 2) when I didn’t 🙂 On a more serious note, I was more concerned about having the motivation to train (if you can call it that). Trained I did – or exercise I would call it. You see training requires a certain structure to it with particular workouts at certain times. This was the bit my training, actually exercise (which I will call it) lacked. My exercise really consisted of me swimming a little each day (only around a 1000m) and using the gym to spin on the bike and run on the running machine. Everything for the maintenance of fitness and to not lose too much of it.
The only benefit I really got was through running. I was able to run quite well and work to heart rate and pace quite sufficiently. I had purchased a footpod before I left for holidays in order for me to use the treadmills accurately. Gym treadmills are usually so beat up and well out on recording distance and pace. To my surprise, these in my hotel were not too bad actually. The longer you run the less accurate they would become though. Over 5k they were probably about 0.5km out.
This has made me realise that treadmill running, although slightly boring, (but hey if you can cycle on a turbo, then mentally running on these isn’t too bad), shows that you can build up volume quite easily and complete intervals also. It has certainly allowed me to run more as it was easier on my joints, and considering I have suffered from run injuries all too often it was a real benefit to me. It has got me thinking though – how can I add one of these to my training arsenal? Not enough space in my training room so a bit of head scratching to do!
Training (sorry exercise) also involved me adding back in strength and conditioning work as the gym equipment was good in this respect. So here is a small video compilation I made of some of the ‘exercise’ I did.
This all meant that no fitness could really be built. My goal was simply to hang on to as much of it as I could and keep updating Training Peaks to keep a check on my numbers. I knew my bike numbers would diminish slightly but I also have two weeks of easy riding in France that I would do to help with that prior to Vichy to get the legs back into it.
So that’s it for this blog. As mentioned, only a short one to provide an update for the regular readers! My Jamaican holiday is about to come to an end unfortunately. It is a lovely place with great people. Do visit it if you ever get a chance. I do have some really good blog content coming over the next few posts. Look out for a two part special on Ironman Vichy 70.3 and also one on the potential for training camps in France. We will also be hearing from the coaching project Miia in regards to her season and her achievements and success this year. SO STAY TUNED!
Winning doesn’t always mean being first place; it means getting the best out of yourself.
What a season so far!!!
I write this as I have just finished my 5th race of the season – Box End Triathlon in Bedford. This was unplanned and added into my schedule only three weeks ago. I also recently completed the Banana Triathlon at Dorney lake on a scorching hot day a few weeks back.
So why the extra race? Well I am just about to go on my summer holidays – that’s about 6 weeks off from the day job and a visit for two weeks to Jamaica, before we spend the rest of it France. I’m certainly not complaining about that! However, it does throw up the problem of how I keep my fitness over summer, especially considering I have Ironman Vichy 70.3 in the last week of August! What with all the delicious food and drink on offer – how will I cope?
I decided on the ‘extra’ race in order to keep the training momentum going and also so I could head to Jamaica feeling fairly fit and knowing a few days off with a lighter schedule for a week or so out there would do no harm.
“IF IT IS TO BE, IT’S UP TO ME.”
Mirinda “Rinny” Carfrae, professional triathlete, former world champion
I certainly know from experience that completing a 70.3 when unfit is a slog. Ironman Staffordshire taught me that when it was 32c and I had no run fitness due to getting over an injury. I DO NOT ENJOY COMPETING WHEN UNFIT! So if I want to enjoy Vichy, it’s up to me to put the work in! The quote above is my mantra leading up to this final race and the challenges of staying fit over the summer. Shuffling around a course for me is no fun. It hurts way too much, especially over that sort of distance.
Bleeding hell it was hot! 32c hot. I competed here last year where I raced with Jecks which you can read about here. I like racing at Dorney and it also meant I got to race with Miia again (Coaching Project) with her doing her first olympic distance event. It would be interesting to see how she faired – especially with the heat. Jecks and Nick were also racing here and I believe just made the start of the race after a mad dash and number of M25 crashes holding them up in the morning.
To be honest, heat like that day makes it impossible for fast times which was disappointing really. I somehow pulled out 2:45 and finished 13th in my age group. Nothing really to write home about, although the run and bike were slightly long. I swam the event again without a wetsuit like last year and it is so refreshing doing it. I didn’t feel like I had a great swim though, although after seeing the time, it wasn’t too bad at 28mins.
Miia on the other hand really enjoyed her race and finished in 3:12 I believe. She now has a time to shoot for as she heads into the London triathlon – her last race of the season.
I on the other hand, decided on one other race – the Bedford Box End. It’s not the closest to home, so I decided to get a hotel for the night before. This made race morning much more manageable.
I was hoping for a lot cooler weather – which I got, and it was fairly pleasant at around 23c. It was an opportunity to try and lay down a good time even though I would be going into this slightly cooked. I’d just had two weeks of quite intense training! Whether I could do that would be all down to how I felt on the day.
It’s also fair to say that I had been managing a slight niggle with my adductor in my leg so had a little less running volume leading up to this. Saying that though, I seemed to have caught it and managed to get in a 5 mile mid-week race at the Newman Hilly as part of the Elvis series. I actually ran fairly well there and felt great, even though I made the mistake of starting at the back, meaning it was a right slog trying to navigate through everyone on narrow paths. Hey ho…we live and learn!
A Vlog by Paul Suett of the race will be going live soon, which will give you a feel for that race. Paul does capture the essence of the race through his filming. In-fact Paul does a great job of capturing a lot of local races and is a GB Age Group Duathlete. His channel can be found here.
One thing I have been experimenting with though is my bike workouts. I decided to purchase a subscription to TrainerRoad. I deliberated for weeks on whether to go with this or Zwift, and came to the conclusion that the structure was much more important for me. I will probably write a post on this in the winter as this is when I plan on using it properly. I’m too far into my season to really start at the base and I’ve just been following the sweet spot workouts. First impressions are good – I am pleased with what I have experienced so far.
Bedford Triathlon – So how did it pan out?
I was looking forward to experiencing a new race. Another one I can say ‘ I have done’ and conquered. After traveling up on Saturday afternoon and catching some dinner in the hotel, I settled in for a early night wanting to wake the next morning feeling refreshed. This was the plan anyway, and as they say, plans don’t always pan out like you want them to. My room was far too hot! I had two fans blasting away and an aircon unit in the room that didn’t work! The teasing of this staring at me made me get my tool bag and fiddle with it! No luck though. I also managed to find some stream for the boxing and watched that in the evening so an early night went out the window once I was engrossed in that.
Dinner was great – a Thai residency in house which I couldn’t turn down. I ate so much though…and…wondered if this would come back to haunt me. Stay tuned.
The hotel was only 2 miles or so from the race start. I woke the next morning and consumed my usual porridge breakfast – well a few mouthfuls of it. I couldn’t eat it…hmmm heavens knows why I wondered? I proceeded to the race HQ around 5:45am
The Bedford Box End Triathlon is a fairly small race and it is really nice to do these smaller events from time to time. The competition is usually tougher though as many of the local clubs use it as their championship.
It was a rather nice morning and an optional wetsuit swim with the water being 21c. I chose to swim with the wetsuit this time and watch the first sprint wave from the bank take on the lake.
Eventually it was my turn. One thing about the lake I found out – it was bloody weedy! A lovely swim and really clear though. You could see the bottom in places. My swim went well actually and I completed the 1500m in 24:57. This got me 21st place and 9th in my age group, so certainly a decent start!
The bike was the bit of the race I was actually looking forward to. I’ve enjoyed riding the tri-bike leg this year but today took a while to get going. My stomach was not playing ball – could it be from all that food last night? It’s hard to describe the feeling, but it was burning and it took me 6 to 7 miles or so to shake that feeling. Almost like I wanted to vomit at times. I then had stitch, yes a stitch on a bleeding bike! This was just the start of that. To be honest the rest of the ride went ok and was pretty much in line with my other rides this year so even with the discomfort I still managed to pull out a 1:17 split. I think the TrainerRoad workouts have made a big impact though as I had sustained my highest power output for 20mins and still managed that time with the stomach issues I had experienced.
The other weird thing on the bike…this:
Ok Ok…it doesn’t look like much, I get that. Somehow I cut my finger – really deeply! How? Well I have no idea but I tell you now…it bled…and bled….and bled….a lot. I noticed it as my hand was really sticky – yes there was blood all over my hand, and at first I though I was having a nose bleed. It’s fine now though and safely plastered up you’ll be pleased to know!
Once I got back to transition I managed to open the cut up again as I went out on my run. As I started my run, I felt ok and this is one area I have carried my strength across and have been running off the bike well this season. Not today though! Remember that stitch?…well it was back after about 5k – and this time with a vengeance! I have had stitch before and just run through to it be honest. It hasn’t really bothered me, bu this stitch I think was another symptom of my stomach issues. It was like a stabbing knife and I honestly slowed down to 6:30 per km at one point. No stopping though! It was exacerbated by drinking water on course which I worked out after the second go. Somehow I managed to get through it, which took nearly 3k, and I finished strong. The race was more or less over by then though.
My overall time was 2hr 40min and 54 secs which was a surprise really. I finished 46th overall and 12th in my age category (32 competitors). I was a little cooked going into this race and knew the fatigue and form numbers were not ideal, although I had just completed two large weeks of training. My aim was to use this race as part of that training and end the block with it which I have done. It’s strange though, as knowing what I know now, there was a result there for the taking today if it weren’t for my stomach issues. I blame it on the pigging out the night before but who really knows if that was the cause. Two gels ingested on the bike didn’t help and I think now I’m going to knock doing that on the head – especially for the Olympic distance. I’m not convinced I need them with the sort of length of time I’m racing.
Do stay tuned over the summer as there are three blogs I have planned and I’m going to experiment with a vlog type effort. I have a two part series for Ironman Vichy 70.3 and will show the French house and reveal some training camp plans. Enjoy the summer everyone, and please like, share and comment.
After last week’s guest blog, I promised I would update you on my performance at Windsor and give some insights into my race. I do hope you enjoyed the guest spot last week and many thanks again go to Dean for writing and sharing it. I now have another recruit to the growing triathlon community! Triathletes are certainly harder to come by in East London, although saying that, Dean does not live in East London. He’s not that far though! I started alone, and now I can name a handful of people who are beginning to regularly do them. I certainly love that! Anyway, let’s get on…I’m waffling!
This won’t be a long post and I do have quite a few posts on Windsor triathlon as I have completed it twice previously. You all probably know how much I like the race and venue. Last year’s entry can be found here if you’re interested in reading that.
As always, my family and I spend the weekend at Windsor and this was no exception. A nice AirBnB booked around 10 mins from transition was just right, especially with the off street parking, which is a nightmare in Windsor!
I didn’t have any pre-race goals as such, what with the Outlaw a couple of weeks ago and that being my A-Race, but I would be lying if I said I didn’t want to race well – and on that, go faster than last year.
The thing is with Windsor, is that every time I have raced it, something about the course changes. Saying that though, I have still managed to go quicker each year, even with the bike course being longer due to road works last year out. I do not have a true comparison though year on year. What this means? All good reason to do it again! Previous results are:
2016 = 2:51 2018 = 2:49
What I was really interested in though, was how well I would fair after the Outlaw. This part of the year is always interesting – you cannot gain fitness now. There is far too much racing and recovering to do. This means I race, recover and start to build some training in before tapering and racing again. Eat, sleep, repeat – that sort of thing! If you don’t have the fitness now, then you are going to find it hard to come by at this point.
My Training Peaks numbers were good. In-fact they indicated that my fitness was more or less in-line with my Outlaw condition. One thing that was certain though was my taper into this was far shorter and I felt less rested. The week leading up to Outlaw, I slept well; completed some really easy training; there were no early morning sessions and I just felt great going into it. Windsor was not the case as I completed some harder sessions right up to a few days before. I took the bike out the morning before the race to do a small recce and stretch the legs out. We travelled up Friday and I didn’t want two days prior to racing of doing diddly-squat
Secretly, I wanted also to see how close I could get to the Sub 2:30 wave as realistically I think that it is achievable in the future.
Last wave out again! Same as last year. Yep a 7:50 start time and a fair few to swim through. I was pleased with my swim and felt really strong in the water. The current helps and when turning into it at the turn point, it didn’t bother me really. I also went back to attaching the shoes to the bike for a quicker transition which worked really well. I was much quicker and got my feet into the shoes no problem this time out. I think I have more or less mastered this now and will use this all the time from now on.
The bike started well and then came the rain! Yes it p****d down! I learnt that my aero helmet and visor is superb in conditions like this though. No problems with being able to see whatsoever. The bike leg felt ok, although one thing I can’t do is push too hard when cold. My muscles do not work as well when cold and seem to cramp a little. Power wise I was going to ride a little harder than in the Outlaw – purely down to it being a smaller distance. I wanted to push around 160-170W and actually averaged 168W so more or less bang on.
I certainly think I lost a little time on the bike due to the wet and being a little more careful. It was a little sketchy in places and it just wasn’t worth risking coming off. Coming into T2 I was a little disappointed to see my time, but I knew I felt ok and looked forward to the run
Windsor is not a flat run – especially up to the castle and on the way back in. It’s three laps for the 10k and it was great to see my cousin again as well as a few others I knew racing (Sarah Wixey, former guest blogger and her partner Terry).
The support on the run is always good and even so with the wet weather. Certainly easier to run in conditions like that – just not bike! I felt really good on the run and I seriously need to run a 5k and 10k time trail. I’m sure there is a PB waiting there for me! I’m most pleased at the strength I’m carrying across to the run and this really showed itself at the Outlaw last month and continues again.
It’s great having my family there to support me and get the high fives from Isabel my daughter. Even better that it was Father’s Day and we got to grab some lunch after and receive my gifts. I loved them, especially as I sit now in Peppa Pig pyjamas writing this (well part of it!).
All in all, I’m pleased at the performance at Windsor. I continue to enjoy racing there and will be back next year. I certainly know i can get that 2:30 wave especially after I put in a hard winter block this year.
I now head to the Bananaman Triathlon, Olympic distance again, at Dorney lake at the end of June. I’m adding an extra race this season also and planning to race on the weekend before I head to Jamaica on holiday. I’ll update again before my holidays. I am also going to do a two part blog post on Ironman Vichy 70.3.
Well not exactly, although a small conquering in my performance did happen and one I can be mostly pleased about. I will of course update you all on that in a different blog post planned for next week. However, for this blog entry I am delighted to present to you another guest blog. Although my blog documents my journey, I like to connect people through similar experiences and share the wonders that happen in triathlon. Everyone’s race is different and we all have a story to tell!
Dean is my cousin and a newbie to triathlon. Not a newbie to endurance sports, he is sub 3:30 marathon runner and he is a fit individual looking for new challenges. Windsor was only his second triathlon event. He also writes a regular blog called Mars and Peace. Do check it out and read about his new exploits into triathlon and other things in his world! Be prepared to chuckle and enjoy this one, and I think you’ll all agree with me, it’s a fantastic blog entry.
WINDSOR – RICKSHAW REDEMPTION
ONWARD AND UPWARDS
With my first triathlon (Thorpe Park sprint) under my belt, I wake up on Monday morning exhausted – but elated – even with that horrible bike leg! You can read all about that on my personal blog.
I keep telling myself, “you’ve done one now…what’s
By Tuesday morning I’m back in the gym for an hour
on the stationary bike (20.92 miles…once again…Sunday? WFT?!? 1 hr 8 mins to
ride 13 miles!?!)
That same day I put my bike in the car and bring it to work for a colleague to have a look at. Before I put it in the boot, I give the front wheel a spin – and of course, it’s like a perpetual motion machine, defying the laws of physics! Will it ever stop? No rubbing, no noise. Like a trip to the GP where the ailment has vanished by the time the doctor sees you, I’m starting to doubt whether this is a reasonable explanation for my poor cycling performance at Thorpe Park.
Then I get the bike out of the car at work, and as
I wheel it into my office…. fssss…fssss…fssss…the brakes are rubbing again.
It’s hard to believe that such a small amount of friction had such a negative
impact on my ride – but it was definitely a factor.
After speaking to Danny (tri-to-be-iron), I’m informed that completing my
750 m swim using primarily breaststroke probably didn’t do my legs any favours
either! So maybe it was a combination of the two things?
When my colleague sees the bike, he systematically scans it and says, “well, THAT can go…and THOSE!” pointing at my seat cushion, frame bag and lights. I’m told I can also get rid of my bell and puncture repair kit as well, as I’ll just be putting on a new inner tube which I can store in the pockets of my tri suit.
To prevent any drama with taking off my front wheel and knocking everything out of alignment again, I order a bike rack for the car. I don’t feel guilty about this additional expense as I can put both of the kids’ bikes on it when we go camping later this year – two birds, one stone (or one score in this case – God bless Ebay)!
I take it easy this week training-wise as work is
crazy and family commitments prevent me from getting to Hadleigh for an open
water swim. I do prove my resolve to work on this discipline however by
ordering the Great Swim Local wrist band – although without a triathlon to
train for, let’s see what happens!
The end of the week is double-busy, with work, then band rehearsals on Friday evening. Packing on Saturday morning, driving 70 miles to Windsor to rack up the bike, meet some family and drop Laura and the kids off at the hotel in Slough. Then driving back to Hornchurch for the band’s “last” gig (more on this next week), and then once the final song was played, driving another 70 miles back to Windsor to get 4 hours sleep before the race. Yes, that could have been planned a bit better…but the universe was conspiring against me on this occasion (perhaps)?!
That said, parked next to us was a friendly gent who began speaking to me the moment he got out of the car. After chatting for a while, about this being his first triathlon and my second, and how he had already signed up for an Ironman in Wales (really hard due to the hilly bike ride), he reveals that he’s from Hornchurch in Essex! We’ve both travelled 70 miles to an event where we’re parked next to someone from down the road! (Lee, I hope Windsor went well for you!). A man after my own heart, he has set himself that long-term goal that will keep him training and achieving smaller goals along the way – knowing that right now, there’s no way he could complete an Ironman. Very inspiring – so maybe the universe knew what it was doing after all?!
So despite going to bed around 1 am and setting my alarm for 5:45 am, I find myself wide awake at 5 am. I really could use the extra 45 minutes sleep, but I’m not risking going back to sleep and waking up groggy. Or worse – waking up LATE!!! I manage a banana and some coffee, but not the granola I brought with me for my pre-race meal. I’m still full from the last minute tuna and pasta I uncharacteristically ate 5 minutes before bed last night (which was 4 hours ago, and which didn’t keep me up because I was so cream crackered).
I had the common sense to pack my bags and lay out
my suits the night before, so when the taxi arrives, I’m good to go – fairly
confident that I’ve got everything. Laura and Robyn wish me well on my way out
– Ralph is still in the fetal position, catching the ZZZZZs I’m craving.
I arrive at 6:30 am on the dot, and with my bike
already racked up it all seems stress-free. I say my hellos to the two
competitors I know, Danny and
a work colleague (same one who fixed my bike). I lay out my towel, my flip
flops, cycle shoes and trainers, my swimming hat, earplugs and goggles. I’ve
arrived with my tri-suit on, so the wetsuit goes on next – still without
lubricant. I need to get this for the next race – it goes on easily enough, but
getting it off in transition 1 would be easier I imagine, with a bit of grease.
I notice several competitors with the exact same tri-suit and wet suit (Decathlon….you’re up there with Ebay)! There are also some pretty chunky bikes, which I start to think my basic road bike will fare better than during the race…but those thoughts are quickly hushed by the memories of last week’s cycling performance. The athletes themselves are all shapes and sizes, and just like the bikes, and I’ve already seen that this is no indicator of how they’ll perform. I mean, I look quite fit (more “Canvey Island” than “Love Island” than I’d like maybe), and yet…!
My wave isn’t until 7:45 am, but I’m zipped up in my wet suit and ready to go by 7 am. I decide to have a walk over to the coach station’s toilet block outside the transition area, and luckily everything has been timed just right. My body’s a little too keen if anything, thanks to the morning coffee…which increases the urgency for me to remove my wet suit and tri-suit. I make it. Just.
The swim start is a fair walk away from the
transition point, and as I make my way over with Danny, I notice his white
hotel slippers! I’m trying to figure out the athletic advantage to such
footwear but it’s later revealed that his choice comes down to them being
disposable. I don’t know it yet, but this is the last time I’ll see my flip
flops – they had a good innings. (Note to whoever picked these up: Please do
not wear these. I am wracked with guilt about what your feet may be about to go
through if you do so. My most athletic body part, my feet, have been fermenting
in these flip flops for years. Dispose of carefully.)
I don’t believe that it’s so cold and yet my teeth
are chattering and I notice the uncontrollable shaking of limbs. Danny reckons
it’s nerves…I’m sceptical, as I feel quite positive about what’s to come,
excited even. But I guess physiologically speaking, anxiety and excitement are
similar, it’s just the mental reframe that’s saving me from throwing up or
After a quick briefing, which I try to look focused throughout, but I’m too excited now, I just want to get started. I don’t hear most of the instructions, or if I do my brain isn’t retaining them as they pass through one ear and out of the other. I ease myself off of the pontoon into the Thames and my first thoughts are, “F*** it’s cold…I need a thicker wetsuit…” followed by, “acclimatise…blow bubbles…” and lastly, “where am I? Holy s*** I’m at the front of the pack, I’m gonna get pummelled!!!”
At which point I hear, “15 SECONDS!!!”, have the
presence of mind to start my watch, and we’re off!
I take a few shots to my sides and my legs, but
it’s nothing malicious. I keep touching someone’s foot and think about Mark
Allen doing this to Dave Scott to wind him up. My tickling this person in front
may or may not have wound them up – I’ll never know, as they sped up and left
me in their wake quite quickly.
I manage to do a lot more frontcrawl this time and
the water stays out of my nose, but I swallow a fair amount of the Thames as my
breaths seem to come when sudden waves hit my open mouth.
The smell of hotdogs and onions and ketchup as I am swimming and during my first breastroke break I jokingly ask the kayak volunteer if he can get me one. He’s not impressed, or he didn’t hear me. Either way, no hot dog – and I suddenly feel ready for that granola I missed out on this morning.
I manage some more front crawl, but at one point, having closed my eyes, I punch a kayak which has cut straight across me in its mission to help a struggling swimmer. Later on another kayaker is looking at me like I’m in trouble, which worries me as I feel fine. I give him the thumbs up and prove I’m fine by getting back on with some more front crawl.
I don’t stop swimming. Front crawl and breast
stroke the whole time, and even so I suddenly see the next wave of coloured
hats over-taking me. “I’m going to get pummelled for sure this time,” but
again, apart from a few taps, no one’s dunking me and it even gives me a bit of
a push to swim a bit harder. Not as much as seeing the exit does though!
I crawl out, the most ungraceful sea lion you’ll
ever see, and run for the transition. I struggle a bit with my wetsuit but get
there eventually and notice that Danny is already there in transition (meaning
he overtook me on the swim despite starting later).
It’s a long run out of transition, especially in cycling shoes, but 400m and 7 minutes later I’m off on the bike ride and compared to last week, I’m loving it. I feel like greased lightning!
Suddenly I need to concern myself with overtaking and drafting! A clear sign that things are going well.
The rain starts soon after the start of the ride
and I try not to think about how thin my tyres are or how I’d rather be on a
mountain bike in this weather.
The one piece of advice I had gone against, was
keeping my cycle frame bag on. I’ve got my spare inner tubes, CO2 and cliff
blocks inside and until I get myself a seat bag, this will work fine.
I find riding a bit monotonous, unlike running, and
I hate the feeling of my thighs burning, as the lactic acid builds up – this
lasts for hours after a ride for me.
Danny had told me that the course was flat, so rather than suggest he is mistaken, I keep telling myself, “bloody hell, he doesn’t even consider these hills…I must be crap on the bike.” It turns out the course has changed since last year!
I get into a rhythm though, wolfing down Cliff
blocks and water so that I don’t have to think about fuelling on the run.
Towards the end, a steward annoyingly turns his back on the riders giving me no indication of which way to turn off at the roundabout. So I go left, and have to turn back suddenly as a more awake steward catches me going the wrong way.
At the end of the ride I unclip my shoes and jump off the bike while it’s still going too fast. I skate the first 5 m of the transition, earning a small round of applause for staying on my feet and not dropping the bike.
As I put on my trainers I make a mental note to
purchase some speedy laces – and to find out what “speedy laces” are actually
I throw my glasses down by a tree on the way out
(some kind person puts these on a bike rack for me to find at the end).
The incline on the run is agony for me…I hate
hills…like cycling with any sort of power, they make my thighs burn!!!
There is a lovely stretch on the run, through the
grounds as you go away from the castle and then back again. I look forward to
seeing the professional photos for this part.
I run straight past my family near the end of my first lap, so go back on myself, almost crashing into two other runners (sorry lads) to give high fives to Robyn and Ralph. I don’t want to disappoint them after waiting so long for me!
Stupidly, I start heading towards the finish line
after just one lap and have to turn around – once again, against the current of
runners – and get the other two laps done!!!
Three laps is almost too much – especially when you
know what’s coming. I’m not a fan of laps. I want novelty. Anyway, I keep
going…never stopping (except right at the start to redo my shoelace)…never
I manage to cheer on other runners I know, although
my face is numb from the bike ride, and when I go to cheer on the first person
I recognise, I can’t say their name properly and I’m sure my face looks like
Rocky Balboa’s. I raise both arms, smile and raise my eyebrows – just to check
I haven’t had some kind of stroke.
During the last lap I really focus on my own race. I have my secret mantra while running, which helps me keep the rhythm of my breathing and cadence going.
As I approach the finish line, I have nothing left for a sprint finish which is just as well as I spot Laura and the kids. She is holding Ralph up and lifting him over the gate, so he can cross the finish line with me. So holding his hand, he whizzes ahead and beats me across the line before I hold him up for a cuddle. A very special moment for the Saunders boys!
I ask the steward to put my medal on him, and she not only does so, she also kindly gives me a second medal – which is fantastic as both Robyn and Ralph get one now!
I’m really happy with my time, but my form is sloppy as hell and the run up to race day was less than perfect. I’m sure I can do better and I’ve got no intention to quit now. I probably won’t race again until next season…probably…instead I have a lot of learning to be getting on with, and not just with triathlon.
Massive THANK YOU to the family once again! It really was a Father’s Day to remember, and I’ve definitely redeemed myself on the bike!!!
Thank you also to Danny for inviting me to write a guest blog for Tri.To.Be. Iron
Well it’s been a busy few weeks my end and great to be able to publish this blog post finally. I don’t just think and write these up on the day you know! They do take time and I aim to put good content into them that are worthy of a read.
So as promised, here’s the update on the coaching project I explained I was undertaking with Miia. I have also given details of performance updates my end as well. Therefore you get 2 for the price of 1 this time! How lucky you all are!
Let me cast your mind back. If you didn’t read the last blog post on the coaching project, you can read it here. I introduced you all to Miia, who is a keen beginner, and has shown great determination and dedication to her training so far. I wanted to provide you with the updates of how she is getting on, but also to show how the training is working. I’m going to break this down into the relevant parts of each discipline. It will be easier taking it one by one and I will also add in my training data along the way. This should put some things explained into some sort of context for you.
As I mentioned before, without benchmarking and testing in training at different points through the training cycle, we have no idea whether something works or is having impact into our fitness or performance. For the swim, I like to use either a 400m or 1000m time trail. Miia being a novice, we use the 400m time trail until she is at a level where she is swimming the 1000m comfortably and it is worth taking a time from.
In the last post we documented Miia’s initial 400m time trail. She had a time of 10min 45 secs. This was back in December and she then repeated it again in mid January after carrying out the technique sessions I planned for her. She had improved to 9min 48secs meaning her pace went from 2:32min per 100m to 2:27. So this improvement only came from working on her technique. Since then we have not only been working on technique, however we also added in fitness sets to her swim. We wanted to build some specific swim fitness and develop that engine in the pool.
We retested on 26th March. What is her time now you are wondering? Well it stands at…drum roll please…8min 42secs! Amazing! Truly great progress.
Test 1: 10:45 Test 2: 9:48 Test 3: 8:42
Her new time is obviously showing that she is getting faster. She’s knocked over 2 mins off in a short amount of time.
How much faster will she get? Who knows. One thing I can’t do with Miia is regularly get to the pool. Swimming improvements take time and require patience. Some would argue that she would improve naturally anyway just from swimming more – and this I agree with. But the question is how much would she have improved on her own? When would she have hit a plateau? In-fact, you could argue this with all three disciplines. Would she know which sets to do also to improve the swim fitness? This is the advantage with coaching – someone to do the thinking for you!
You see, there is still a lot of work to do with her stroke. There are many aspects that still need to be improved and areas that were highlighted before are better, but could be improved further. This is where the one on one pool coaching is really beneficial. Unfortunately, in this part of the season, we need to balance fitness and technique. Although Miia will continue to improve this year, the question is how much more? Personally, I feel these will be small improvements through the season, however if she puts some work in over the next winter, then I think there will be massive developments again. We need to now continue developing her swim fitness and begin some open water sessions. We are happy at the level of swim so far though.
My training has been going very well in the pool and my 1000m time trail has shown I’m faster now then I ever was. This is what I mean when I say we improve over time. You never make massive jumps, and if you do, they are usually early on. Below is a collation of my times over the last few years for this distance. Whenever I swim it, I swim it as flat out as I can go. A combination of fitness, improved technique and bloody determination has led to this.
1000m Time Trails:
2015: 21mins 33s
2016: 20mins 35s
2017: 18mins 29s
2018: 17mins 45s
2019: 16mins 35s
Fitness, technique is developed over time. The longer we do something, the better we become. I certainly feel Miia will improve further and this year is it about getting a first year baseline. It’s also about ensuring we are carrying out the technique sessions well with good form and not instilling bad habits. The better we become, the smaller the gains we make also.
I know that to improve my swimming times, I would have to swim an extra day a week. I’ve certainly swam more this year, including the extra day, although probably every other week. Has this helped? Possibly. I’m probably averaging at around a minute less a year over that distance a year, but I also know I am more in tune with my technique than others and know when it feels right!
This is a discipline I feel Miia is more naturally gifted in. She is a strong rider and this was noticed early on. We have been riding together when we can on a Sunday to get in our longer ride. Weather has hampered us a fair few times and I gave Miia a particular workout to do on the turbo if that happens. Again she has really followed the plan well and allowed her bike engine to be developed. So let’s explore her results…
Her initial bike test results were as follows:
Starting Bike FTP Power: 141w Starting Bike HR Threshold: 155bpm
Current Bike FTP Power: 171w Current Bike HR Threshold: 162bpm
And there we see it! Training to specific zones and following the plan has led to a massive increase. I think it’s fair to say also that on the second test Miia knew what to expect and pushed a lot harder than the first. I was meant to take a video of it but completely forgot! The more you do this test the better you become at judging the effort, and I was worried she went off a little too hard at first the second time round, although she surprised me and maintained it for the majority of the test.
Many wonder what this actually means, but basically the FTP is the level she could ride and and sustain for the duration of her event. Now, Miia isn’t necessarily going to use all this information, but as a coach, the data is important to allow me to analyse the fitness and performance gains. It tells me whether the workouts prescribed are having the desired affect.
Our longer rides have let her develop the endurance and distance and the shorter workouts at home have pushed the HR up and got her into zones where it is a little uncomfortable. She has taxed her cardiovascular system and will continue to improve in this discipline now that the next part of her training makes FTP workouts more specific.
My performance has also improved here as I’ve pushed my FTP up to 177W at the last test a few weeks back. You may note that this isn’t much more than Miia. The trouble with the test is you need to be able to pace it well, something I don’t think I did well in the last test. A consistent effort required throughout and resisting the urge to go to hard too early on and fading towards the end. The problem – I don’t think I went quite hard enough. You see cycling is based around power to weight ratio. You want to be light, but strong. I always keep a check on my weight throughout training and I’m currently hovering around 62kg. If you are lighter but can produce the same power as a heavy rider, you are stronger. It also means climbing hills you will be quicker. It’s why we see so many skinny Tour de France riders that are incredibly strong on climbs!
I asked Miia to keep an eye on her weight throughout training and before I mention this, I will say she gave me permission to publish this! Her starting weight was 73.5kg and now she is 70.5kg. Probably due from training, but certainly helpful in her bike performance.
Muscular endurance has been a focus for me to build the strength in my legs, and I have only just started to build my ftp with specific workouts. It just shows, bike fitness can come from a variety of ways. Miia also will continue doing this workout in her build phase.
I think it will be fair to say that Miia has found Z2 HR run training hard. Not in the sense of actually doing it, but actually sticking to the zone when it feels actually quite slow – even slower than her normal run pace. Patience was key here and initially she was using her watch strap to take the heart rate that actually didn’t help. It was over-calculating it and it was only when she starting using a chest strap she found this out. I think her run has massively improved. We have done very little on speed work but just focused on consistency and trying to develop the engine. Look at these incredible results:
PB Half Marathon Times:
Initial PB: 2h 28mins
16th Dec Half marathon: 2:17:22 10th March Big Half: 2:07:37
Remarkable or what eh? She’s also brought her 5K time down now too. Initially her PB was 29mins which then went down to 27:21 and then 26:54. Miia can certainly see her improvement now and still wants to go closer to 2hrs for the half marathon distance. She will get there with this no doubt. She set out to run 2hr at the Big Half but just run out of steam towards the end. Why? Well I have no doubt she run a lot of that race anaerobically which is fairly taxing on the system and just run out of energy. The positive though is that the more she trains specifically and we look at adding some tempo running, this time will eventually come as her body becomes even more efficient. I’m really looking forward to seeing where this particular aspect goes.
And for me?
Well if there is one aspect of my training that hasn’t gone to plan, then running is it. The foot issue has been on-going and having to manage it means my running is slightly inconsistent. I’ve run two half marathons since and my aim is to try and get that consistent. I’m not too bothered with speed work as my body (foot) is not holding up to additional stress. The important thing, which I’m pleased to add though, is that things are finally starting to look up and the all important brick sessions are now happening. I managed over 20 miles this week without any issues…finger crossed now.
What was apparent recently in my half marathon was how strong I felt at the end of the Big Half. I certainly have the endurance and strength there, I just need to build a little durability in my body for the rigours of running!
Is data everything?
No certainly not! I know many pros and elite athletes who swear by riding on feel and if that works then great. Everyone can have a bad day at a race and not perform or just feel like crap. But what we are wanting to do is not only build fitness, but also confidence in our ability to complete and race events. Going into something knowing you have done the hard work is a much less stressful feeling than turning up and slogging your way around. I certainly hate racing like this. In-fact, for me it isn’t racing. I have no problem with anyone doing this and for many completing an event is an achievement. So it should be. When I started working with Miia, this was her goal. I think if you ask her now, she already knows she will complete it. The question will probably lead down the path of what time?
So I hope you enjoyed the read and the next round of blog posts will be race reports as the season is upon us. I can’t wait! It will be great to update on Miia’s races also. We both take on the sprint triathlon at Dorney lake in 6 weeks time.