2011 Events - I've booked

Well as I work towards the Ironman event in September, I'm gradually going to build up to it with a number of events which will be used as training and an indicator to how well I'm doing. So I thought I'd list them to see how they build up:-

o   North Tyneside 10k - 24/4/11   Help Julie complete a 10k in under 60 mins

o   Long Course Weekend – Tenby 

§  2.4 Mile Sea Swim - Friday 3 June - its the same Ironman swim I'll do in Sept

§  72 mile cycle - Sat 4 June - major part of the Ironman cycle - so recce the course

§  13 mile run - Sun 5 June - use as a training run (not part of the Ironman run course)

o   Chester Deva Triathlon - 12 June - Olympic distance event where I hope to knock a considerable amount of time from last years event - where I swam the River Dee google-less

o   Northern Rock Cyclone Challenge - 25 June - 104 mile ride around Northumberland, so plenty of hills but really good event

o   Dee Mile Swim - 29 June - mile swim along the Dee on a Wednesday night - just check to see what my mile time is like

o   Couples Challenge Middle Distance Triathlon 24 July - my real Category B event, where I really will know where I am in my training - sea swim followed by a Coastal cycle of 56 miles - and to complete - 13 miles around Newbiggin :0)

o   Ironman Wales - 11 September - need I say more :0)

These are my main events for now - but I'm sure I'll end up doing some more in between.

Week Update

Well first - still not in the pool but comitted for next week (although working away on Monday and Tuesday - will take my running shoes though).


But Friday managed to get out for a good 8 mile run around Chester which felt good and very strong.
http://connect.garmin.com/activity/78539394

On Saturday I had the day out with girls and didnt manage to do my full cycle - but got a good 45 minute cycle upto Northop in later in the afternoon, which gave me something :0)
http://connect.garmin.com/activity/78539402

That was followed by riding back plus some more on Sunday morning - where I felt really strong and quite fast, and technique and cadence training is certainly paying off in a big way :0) but because I was pushed for time only ended up being out for 1hr 35mins - going to do at least a 3 hour ride on Saturday (and some decent hills).
http://connect.garmin.com/activity/78539407
After walking with the girls along Crosby Beach on a REALLY sunny day for England in April - where we ended up walking about 5 miles, I knew I had still to do an 8 mile run. So at 6 ended up going out for a loop along the canal and through the Zoo. Now that felt like a really hard 8 mile and my legs were feeling tired and stiff - but managed to get through it ok.
http://connect.garmin.com/dashboard
Monday I finally decided I needed to put some time in stretching - so spent over an hour watching the Ryan Giggs Stretching DVD - which I thought was actually pretty good and covered most of the issue areas I have i.e. hamstrings, IT band, calves, groins :0)  so will definitely do again.

Tuesday was due to be a Cadence session - but because Lydia won a Blue Peter badge I ended up taking her out for dinner - and enjoying a glass or two of wine - a very proud father though :0)

So even though I felt rubbish after work today, I knew that I needed to get a decent run in :0(  my knees felt quite sore - but after a couple of miles I gradually got into it and felt much better afterwards with the steady run around Chester
http://connect.garmin.com/activity/79036335


Not the most consistent week of training ever - but got some good sessions in this week - just got to be more consistant with them!!!

Bike Fit

After the successful Gait Analysis earlier in the year, I knew I wanted to get my bike checked out and a bike fit done. Well it was suggested from someone at Chester Tri Club to go to Andy Wilkinson - National Champion Time trialist - so I did that and it was well worth the money as the rides since I've certainly felt the benefits of the more forward position.

During the session we looked first at my position on the Boardman - where he ended up moving the seat forward and also recommending a longer stem (14cm instead of the 11cm on it), which gave me a much more aggresive riding position. The same was done with the Slice, although we managed to use the stem from the Boardman on the Slice (so only have to buy one new stem). The slice again brought me much further forward. The new stem on the Slice meant a trip to Alf Jones in Wrexham, where they managed to get 75 quid for extending the gear cables on the Slice because of the new stem :0(

All in all I feel much more comfortable and confident on both bikes, especially that someone who really knows what they are talking about has made sure that me and the bike are in the correct position.

So with Running Shoes and Bikes done - its now time to get the analysis done in the Swimming Pool :0)

Another month - doesn't time fly

I cant actually believe time as flown that long since the last post - well I'm going make sure this blog is updated at least once a week, as so much does actually happen each week. Its more than a month since the last post - so I'll try and summarise each of the training days since:-

Thursday 3 March - Managed to do a 45 minute 100+ cadence session - which is starting to pay off. Also did 2500m with drills in the pool which is starting to pay off.

Friday 4 March - 8 mile after work, AVG HR 143bpm - 1:01:18 which felt really comfortable

http://connect.garmin.com/activity/71298861 

Saturday 5 March - First decent run out of the year around Beeston, weather got a bit heavy coming back - but kept the HR steady 

http://connect.garmin.com/activity/71340104 

Sunday 6 March - 8 mile steady run along the canal by myself. Kept steady HR although legs felt heavy.
http://connect.garmin.com/activity/71836814


Tuesday 8 March - 4.5 mile steady run around Handbridge during lunch - HR in late Zone 2 as pushed slightly @ 7:20 pace.
http://connect.garmin.com/activity/72073204
Also got in the pool AM - complete 2500m with drills


Wednesday 9 March -30 minute 100+ cadence technique session after work.


Thursday 10 March - 30 minute turbo session followed by a 15 minute brick where I tried to push it.Also got in a pool session AM and completed the 2500m set with drills
http://connect.garmin.com/activity/72296814


Friday 11 March - 6 mile during lunch with Nick and Keats - didnt feel good at all after two miles, AVG HR 155bpm
http://connect.garmin.com/activity/72415442 


Saturday 12 March - 30 mile run out and around gresford - steady cadence and HR - felt good.
http://connect.garmin.com/activity/72529728



Sunday 13 March - 8 mile after dropping Lyd off. Ran from Keats and felt great
http://connect.garmin.com/activity/73003770


Tuesday 15 March - Hills session with Nick and Keats down at Eccleston Ferry - a real lung buster - and a real struggle up the hill and back 7 x. Ouch I dont like hills but need more of these
http://connect.garmin.com/activity/73251123


Wednesday 16 March - 45 min cadence 100+ session for technique which is starting to pay off although tiring. Also managed a 2500m set at  Total Fitness AM.


Thursday 17 March - Brick session with 45 minute turbo in HR Zone 2 which felt better. Run felt strong - although lungs were gone at the end and HR in Zones 3-4.
http://connect.garmin.com/activity/73528481


Friday 18 March - 8 mile run around Chester after work.Pretty comfortable with HR 143bpm avg
http://connect.garmin.com/activity/74623595
Did a straight 2500M swim AM which didnt feel nice when I got out as had a few guiness on Thursday night :0(


Saturday 19 March - 30 mile ride around Gresford with steady HR and spinning well - also felt fresh off the bike.
http://connect.garmin.com/activity/74623598



Sunday 20 March - 8 mile loop with Keats around Upton. He was struggling from the night before so slower run and HR avg below 140 which meant really quick recovery.
http://connect.garmin.com/activity/74623602


Nightmare - on my rest day - get a stonking COLDSORE - that stops the swimming - as it is very painful and infectious :0(  this could keep me out of the pool for a couple fo weeks :0(


Tuesday 22 March - 8 mile loop with Keats again around Upton - although faster, didnt feel well at all - HR was still good at 143bpm but felt comfortable at the end and recovered quickly again
http://connect.garmin.com/activity/74623607


Wednesday 23 March - Cadence session 100+ felt - technique gradually getting better and although is a long hour in the kitchen. Recovered really quickly so positive about that. 


Thursday 24 March - First tri club turbo session at Christleton Primary School. Hard session with 15 secs - high gear then low gear for a number of intervals - then one minute rest. 
http://connect.garmin.com/activity/74886034 


Friday 25 March - 8 mile run around Chester on lunch running alone. Felt ok but was quite warm - kept HR comfortable.
http://connect.garmin.com/activity/75005923 


Saturday 26 March - 33 mile ride around Gresford with steady HR and spinning well - also felt fresh off the bike. Pushed for time to go to the wedding.
http://connect.garmin.com/activity/75802562



Sunday 27 March - 8 mile loop along the canal. Slower run and low HR avg, decent run considering had a big night out the night before
http://connect.garmin.com/activity/74623602
Monday 28 March - 7 mile loop along the canal for Julies first long run over 6 miles- she did really well as I just tried to keep her going. Legs felt stiff though kept them ticking over.
http://connect.garmin.com/activity/75802906 


Tuesday 29 March - 8 mile loop around the city centre after work - felt pretty good with HR slightly higher with AVG at 149 (tho watch was stating in 160s at start so might explain it!!!!)

http://connect.garmin.com/activity/76108226


Wednesday 30 March - Early morning brick session with 45 minute turbo session followed by 2 mile run along the canal - pushed it along on the run and felt difficult.


Thursday 30 March - Turbo - 100+ cadence turbo session 1hr - felt not too bad, kept going and steady throughout the hour. Technique also getting much better by concentrating on the circles.


Friday 1 April - 10 mile run, 1:15 around Chester after work. Steady run around Chester - legs feeling heavy especially in the last mile, but comfortably in HR2.
http://connect.garmin.com/activity/77226430


Saturday 2 April - After a few beers in the village on the Friday night - me and Keats did another 10 mile in preparation for the BIG Whitley Bay versus Poole FA Vase semi final. Legs felt REALLY stiff from the 10 mile the night before - but gradually got in to it - tho legs felt heavy throughout. Slower run 1:20 with steady 8min miles and low HR.
http://connect.garmin.com/activity/77226441 


Sunday 3 April - Not an Ironman day - I was in absolute bits - not good at all and needed the Sunday dinner desperately. Walked around Tynemouth on Sunday morning and couldnt even stomach a Crusoes breakfast :0(
Getting too old for celebrating like that - but Whitley Bay are a t Wembley - Howay the Bay!!!!!!!!


Monday 4 April - Steady HR2 1:35 turbo on Monday night. Felt really good and steady at that pace and could have went for longer. Steady pace and HR throughout.


Tuesday 5 April - Steady 8 mile loop around Chester - although never seemed to get any rythm at all and so didnt feel great at all - felt and finished stronger with higher avg of 149bpm
http://connect.garmin.com/activity/77441774


Wednesay 6 April - Early morning brick session again - 45 minute HR2 turbo followed by a quick 2 mile run along the canal - though really struggled on the last 1/2 mile really wanted to push it so that it starts to feel comfortable
http://connect.garmin.com/activity/77507958


Thursday 4 April - Steady 1:00 turbo high cadence technique session - which seemed like hard work tonight for some reason - any way completed it and feel better for it :0)
http://connect.garmin.com/activity/77760879




 So thats the catchup on the training - the big miss for the past couple of weeks is not been in the pool - as that is going to be hard to get back into next week :0( but I'm going to make sure that I get three sessions in at least.