Test week – progress so far

So after the big volume week I have a few test sessions planned…

Monday started poorly – I had a swim in the diary but the pool was shut for Bank Holiday. Not too worry – at least 3-4 swims planned for later in the week. Chill day with the family.

Tuesday I was on the TT bike clamped in the turbo in the ‘Cave of Pain’ – not much pain though, just couldn’t get into the session. The instructions were to complete a 20 min warm up then 5x (1 min hard in ‘big gear’ + 1 min easy spin). Thereafter the main set was 30 min tempo work where the last 20 min would be used to test the ‘lactate threshold’ heart rate (LTHR). The idea of the set was to push it and get into Z4+. My effort was closer to high Z2 – no commitment. The speed and power were decent enough and higher than race pace but way off what I did in the test 3 weeks ago. I finished the overall set with a 20 min transition run on the treadmill (rolling program).

Yesterday evening it was in the pool for the long Club Swim – as per usual I had to jump into lane 1 with the faster swimmers and those club members training for an Ironman in 2012. The set was as follows: 1,000m easy warm up, 5x 500m descending times (i.e. getting harder each set), then 8x 25m sprints (95% effort), and a cool down. All in all another 3.8km swim. My 500m sets were pretty consistent (between 8:45-8:59) although I didn’t get the pace right to descend the sets as instructed. I was pleased that I am doing the distance on a regular basis will no ill-effects and still have enough fuel in the tank for some sprint sets. I treated myself to a nice Chocolate protein shake to replenish my carbohydrate stores and repair some of the damage ready for my LTHR run session, which was next.

So that brings up to date and this morning’s LTHR run. Despite the horrible conditions (heavy wind and rain) I ran along the seafront – normal plan: 10-15 warm up, then 30 min tempo run (quite hard – well above IM race pace). The last 20 min being used to test LTHR. Actually the rain and wind was not a hindrance and helped to cool me down. I ran relatively well with an average speed over the last 20 min of 4:36mins per km, LTHR of 150 and cadence of 90 steps per minute. This is very similar to my results 3 weeks ago, however that was one of my best tests.

So another opportunity to jump into the lake this afternoon (after last week’s failed attempt) – mad I know. If I can dodge the storms and thunder / lightening that are forecast I am sure I will be OK!

Friday is a rest day – Yehh!

Saturday – a mega-session of 6-7 hours DIY half-IM distance swim, bike and run.

Sunday – more rest I hope!

A decent week of training

As I lay in bed with a cup of tea and my iPad on Bank Holiday morning I am considering last week's training - all in all a decent week - I would say that I was able to complete 90% of the schedule as instructed but certainly got the hours in - nearly 15 hours in total.

Sat / Sun was a bit of a wash out with the weather but I think we are all getting used to that. After my Saturday club swim I managed a 1:48 off-road run up on the muddy South Downs. My legs were a little fatigued but I still got in a 3 hour cycle yesterday with the boys. It was quite cold and wet and needed all the winter clothing including rubber overshoes and thick gloves. Despite all the gear I still got cold and damp and after 3 hours had had enough. The plan was to do 4 hours although I did do an extra couple of rides during the week so had the time in the saddle covered.

The only session I missed completely was the open water swim on Thursday. Hopefully we can get in the lake this Thursday.

Great to see a number of my Club mates competing in the Steyning triathlon yesterday. We planned our Sunday bike ride to go via Steyning and I enjoyed watching a little of the event - one of the first in the season. Lots of first timers trying it out, which is also interesting - triathlon is becoming a very popular sport and I am very pleased to be part of it.

A bit of a rest day today. Supposed to be swimming tonight but I think the pool is shut because of the bank holiday. Nice to rest the legs and get some DIY done - long list!

This week is interesting in that I have hard test sets separated by some rest days and then on Saturday a DIY half ironman distance set to complete - what fun.

Mid week update

Just returned home from the Club swim - another long session: 400m warm up, main set of 3x 1,000m, then 8x 25m sprints and 200m cool down - if by magic - 3.8km in total (IM distance). My 1,000m sets were not overly fast, however I can now keep a relatively constant pace. I also am managing to zone out focusing on different elements of my stroke, which makes the time go more quickly. Coach MT recommends this as a good technique for race day, focus on one element of your stroke at a time keeping a nice steady pace. He would prefer I lose 5-10 mins of the swim but come out the water relatively relaxed and with plenty of energy for the long bike and run ahead.

Otherwise I am nicely on track this week completing all the sessions so far as instructed, including quite a tough cadence set on the turbo this morning.

Tomorrow is a faster interval / stride set followed later in the day by a possible open water session in the local lake. I have my wetsuit ready but am still unsure whether it will work out as planned. We always have a bit of fun and games organising open water swims, mostly trying to adhere to the local council's rules, which I suppose are there for our safety, albeit it appears to get more and more complicated each year.

It's back on the bike on Friday before the longer weekend sessions. Let's hope for clear skies and a bit of sun!

'A wash out week' in terms of both weather and training volume

So looking back at last week a bit of a wash out in terms of both weather and training volume. It was probably one of the lowest volume weeks since I started on the program back in December, in all about 7 hours. Most of that was spent in the garage with little time on the road. The good news is that I was able to spend lots of quality time with my son and quite a bit of R&R.

Over the weekend, and despite the awful weather conditions, I did manage an off-road run and a game of touch rugby (taking it nice and easy).

This week has started well with 3 hours already completed. I scheduled in an extra 2 hour easy ride (commute to work), although this morning it was quite tough cycling into the wind. This evening I was in the pool with the main set consisting of 4x 600m with paddles and pull-buoys.

Tomorrow is an hour off-road run
Wednesday: cycle / swim
Thursday: run / open-water swim
Friday: cycle
Saturday: swim / long run
Sunday - long cycle

If all goes to plan it will be a 15 hour week so double last week's effort.

Thursday's open water swim should be interesting - the first of the season. Hopefully I can get in the lake otherwise it will have to be the sea, subject to weather conditions.

The following week gets even more interesting with more test sets and over 7 hours of training in one day (swim, bike and run) - more detail to follow.

A word about Coaching

I have already indicated this week is a little unusual in that I have some father-son time planned and am away this weekend at the Isle of Wight for an U10 rugby tournament. I have been struggling a bit to get all the biking in before I go away, which has been made even more difficult by the recent poor weather. However, the Coach has certainly considered my family commitments and made every effort to build my plan around them.

I was sent an e-mail this morning from one of my 'London 2 Paris 2011' team mates, who is getting into his cycling big time, asking the following question...

Is getting a personal Coach worth it?

It was a question that I asked myself a few months ago, however I now feel qualified to answer.

In summary I do think it is worth it, especially if you have a goal or future ‘A’ race in mind and want to really get the best out of your training. I did consider a cheaper generic one size fits all plan but when you hire a personal coach, you get someone who can modify your plan when something disrupts your schedule. You also get a sounding board, and someone who knows when to tell you to back off some and when to push yourself.

My first recommendation would be to join a local cycling / triathlon Club because you obtain a lot of great free information and are motivated by simply being around driven like-minded individuals. You might also get lucky (like me) and find the Club Coach also provides tailored-made personal coaching for a limited number of athletes. If you regularly go to Club training, events etc. you get to see your Coach in person quite often. You are also likely to get a slightly better deal on the costs because he/she may even discount the fees for Club members. It would be a good question when selecting a local Club – have they a Coach and does he/she provide personal coaching? If so, you may investigate if they have a website and more importantly testimonials / recommendations from happy clients. Be prepared to pay £40-£80 per month. Also ask if they recommend some initial testing (VO2 Max, lactate threshold, etc.) to establish zones. They should also employ the use of some decent training software for creating your plan, i.e. Training Peaks making it easy for you to keep a record of your progress.

Now at least half way through my training I really am seeing the benefits of a structured program, varied sessions, test sets and regular feedback from my Coach. So much so I am thinking I might even commit to some 'B' and 'C' races later in the year and continue with the coaching beyond July. I think there is a real risk of 'Ironman Blues' and it might be worthwhile to think about the next challenge. Even though I have some family plans and some R&R time scheduled for the summer months it would be a bit of a waste to lose the fitness I have worked so hard to build.

Anyway, more on my future plans later!

Rain, rain go away!

Late night session in the 'Cave of Pain' yesterday - managed 1:10 on the turbo, which included 10x 2mins in Z4 with 2 mins recovery each set, mostly all in aero position. Then I jumped on the treadmill for 20 mins - rolling profile. Should have done a little more but started late and ran out of time.

The session was made a little easier because my 10 year old son was working out with me for the first 20-30 mins. He was wearing his compression top I bought him for rugby and was doing a basic circuit using the treadmill for up to 5 mins and then doing some sit-ups and push-ups in between - great to see. I also tried to add a bit of entertainment by watching the IM Austria 2006 DVD, which one of the guys from the Club kindly allowed me to borrow. It was in German (not sure if I can change the language settings) but still gave me a great feel for the race and route, which I understand will be very similar for this year.

After my workout last night I grabbed a protein shake and prepared all my gear for my easy morning ride and commute into work.

Unfortunately I woke up to very heavy rain and winds and my wife talked me out of using the bike. I am rather glad she did because conditions were awful. Near Shoreham a rather stupid lorry driver going way too fast hardly saw me in my Mini and nearly crashed into me so what chance would I have had on the bike.

I am hoping that under better conditions I may be able to extend my cycle tomorrow to get the miles in - let's hope the rain goes away!

A week of 2 halves

Just to bring you up to date with the training after my rest day last Friday - I was back in the pool Saturday morning for quite a tough hour long session and then hit the tarmac for a 1:30 easy run in the afternoon. Sunday morning consisted of a 3:30 bike across a rolling to hilly route taking in some of the South Downs and Sussex coastline.

This week is a little bit of an odd one and can be best described as a week of 2 halves. I am off on a rugby tour this weekend in the Isle of Wight with my son and the Pulborough U10s - U12s Club. I asked the Coach to bias the bike and swim training to the first half of the week leaving any running training for the weekend as I hope to have a few spare hours to get my trainers on and explore the island by foot. The Coach has kindly taken my request into consideration and come up with the following:

Mon: Easy run + intervals (0:45) / Club swim incl. 1,500m test again (1:00)
Tue: Z2-3 cycle with intervals (1:30) + transition run (0:30)
Wed: Easy cycle (2:00) / Club swim (1:30)
Thu: Strength Z3 cycle - aero ride position (2:00)
Fri: 4 mile run at above race pace (0:45)
Sat: Optional short recovery run (0:15) or complete rest day
Sun: Half-marathon distance run (1:45)

In total 5:30 bike, 4:00 run and 2:30 swim. If completed as planned 12 hours in the bank.

The Coach has already loaded up some sessions for the next 2-3 weeks and it includes some open water swimming (first time this season with the wetsuit) and some full race preparation (5:15 test brick - all 3 events)!