Tuesday Training - or lack of!

This morning I was really struggling with my back - I made the decision to not run this morning and give the injury an opportunity to heal a bit more and enable me to give it a little more rest and treatment.

However, things took a turn for the worst about lunchtime...the injury migrated to the shoudler and neck...just simply by turning to stretch whilst sitting in my office chair...NOT happy Jan!

Had very little movement in terms of turning my head.

Went to swimming but only lasted about 10min - the resistance of the water against my left arm was to much for it and it just did have any power - bit hard to sim with one arm without a lot of practice.

Fitness of a Triathlete

Health is a state of complete mental, physical and social well being where as fitness is the ability to meet the demands of a physical task. Exercise scientists have identified nine components that comprise the definition of fitness.
The following lists each of the nine components and an example of how they are used:-
Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)
Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)
Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)
Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)
Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)
Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)
Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive rebounding through an entire basketball game)
Co-ordination- the ability to integrate the above listed components so that effective movements are achieved.

Monday Training

The morning was a specified rest session.

The back injury (injured Friday) was not getting any better this morning and I decided to try and get an appointment with the physio sometime today.

The outcome was this:

• Strained ligaments on the bottom 3 vertebrate.
• Still good to swim and cycle (with caution)
• However, running to a minimum this week until race on Sunday.
• Plenty of heat required and soft tissue ointment type stuff

Went to the core strength session - only did a little very slow and shuffled running and some core strength exercises that didn't aggravate the injury.

Race Result Update

Weekly Totals - September 22-28, 2008

Back into the weekly totals.
The are some inaccuracies in the Year to Date totals.

A 'bad back' Cycle session

The day after aggravating my back! Walking round like an old man! There were moment on Saturday night where I thought that I should just not ride and give my back a rest but I think I finally found my will to train...the MoJo has returned. With that I 'sucked it up' and prepared myself for the ride...and its been a while since I had a ride in Group 1.

Rode into the Chalk Hotel:

The focus of the ride this morning was to average above 30km/h for the whole ride. Great what a ride to make a return to group 1. But I got my mind around the concept and pushed forward.

The stats of the ride are below:

The ride home was a very leisurely spin home:
Session Reflections:

• The ride was a tough ride but one that I needed to indicate my deficencies with my cycling at the moment.
• The short hill with some 'run up' to them were not a problem, but the longer hill where you cannot use the momentum of a previous hill or where that momentun runs out is where I am really struggling at the moment...lacking that power/strength in my legs to keep the pace up the hills.
• As Mark correctly points out it is most likely related to missing a number of ride inside session, hence, that now becomes a priority!
• The temps were increasing...I had 34degrees on my bike computer riding home...warming up alright!
• Once we got back to the Chalk and I got off my bike....the back really stiffened up...wow...still needed to ride home....
• It was a very easy spin home...was a satisfying session overall!

Saturday's Dissapointments....Arrrgh!!

This morning was the transitions with the squad. Firstly it was a ride out to Suttons.


This was the first transitions that I have done for the season and was very much looking forward to it. What made it even more promising was the 'trash talk' that went on for the days leading up the what is now called the 'Transitions Challenge'.


The Stats for the day were:

Session Reflections:

• The practicing of flying mounts were ....hmmm...what you would say were quite humorous...and not I think for my point of view that healthy. But hey you have to have a go! Flying mounts....IM hmmm...really not worth the trouble!
• I think this didn't help the issues that were about to haunt me.
• Great day for it...the numbers supporting the session were fantastic!
• The water had certainly warmed up from previous session down at Suttons...not wetsuits today.
• I felt that I was a lot more confident with my swimming without the wetsuit this season and was really happy with that. Body position was good and legs were working a little more than previous sessions.
• The bike as solid felt GREAT! Love the sound of those race wheels.
• From this point on the wheel feel off! I really struggled with the run.
• I injured my back lifting some plasterboard the day before...just strained it a little.
• But I think the jolting of the flying mounts and landing a little off centered didn't help the cause and so the pounding of the feet on the ground was very painful on the run.
• Some parts of the run I just had to walk it was that painful.
• Consquently I only completed only 2 of the 3 transition legs.

Great breakfast then rode home.

Friday Training.....

Ok...this is the first time I think I have ever done this, but before I went to bed...I forgot to set the alarm therefore I failed to get up in time to ride to the Ride Inside session this morning. Honestly...I was not a happy camper...was looking forward to the session...sooo annoyed with myself...well...I just built a bridge and got over it!


Friday afternoons session was :
Core strength: 5 clap push ups; 20 sec prone hold on one leg; 20 sec squat hold on one leg x 15 then 30 min run @ under 150hr
I added a 10min stretch to this as well.


The stats of the session:
75 Clap Push ups
5 min of One legged prone holds
5 min of One legged squats




Session Reflections:

• Do you KNOW how challenging clap push up are! But felt all the better after I had completed them.
• This is actually the first time I had completed a full session of these modified core strength exercises and they are tough but I believe they will do me a world of good.
• The run was good...a little more challenging after the core work but that's life. Build a bridge and get over it.
• The heart rate was a little more elevated than the last 30min run on Wednesday but this could be due to the fact that the core exercise may have pushed the starting heart rate up at the start of the run.
• One of the other things I have been experimenting with is ways of lowering the HR throughout the run. They include: increasing my leg cadence (not sure if this works or increases the HR as your are working the legs more therfore the heart has to pump a little more blood around the body...still in the experimental stage of this); consistent breathing particularly a focus on exhaling (I do find this works); relaxing the hands, not clinching the hands/fist (another one I find works); the power of positive talk, continually saying 'low HR' (this does work!); smile/enjoy the run (a good strategy! which works...links in with the last one)
• Run comparison is shown below:

Thursday Swim!

Thursday morning was a rest morning.

Thursday night was a swim session - about 2.4km completed over the 60-70min.

Session Reflection:

• The sets tonight had more intensity to them. The main set was working to a time cycle that increased the intensity and speed at which I normally would be swimming.
• I found it tough to keep to the time cycles but new it would assist in improving my overall speed over the longer distances.
• I am getting frustrated at time with just the lack of mental toughness!....Honestly it is just all about hardening up! I believe the arch enemy (that little voice in my head) is running ramped.

Wednesday......Bike/Run Double

Today started with a cycle and ended with a run and stretch.

This morning it was up easily for the ride into West End. Met the squad and went out to long pocket for a power session.

The Garmin Stats are as follows:

Strength Component:

Session Reflections:

• Good solid work out
• The strength set was something that I was happy to do...to try and build that cycle strength again.
• The legs got through it fine, however, I found that they were a little fatigued on the way home.

Run Session:

Session Reflections:

• Working on keeping the average HR below 150 for this run. In this run I have achieved the lowest average HR of the last 3, 30min runs and the time is the second best. This is something I will be monitoring to see if the average HR goes down with the time for the course.

No Watch 3km TT

This morning was a no watch 3km TT.

I have to therefore apologise that there are no stats available. It was very difficult to give up the Garmin for one morning. ;-)

The time I did was 11:39.

Session Reflections:

• The leg going out was the worst in terms of percieved pace/effort. I really struggled. More of a mental battle then anything.
• Probably went out a touch to quick.
• Still think I can at least get under 11:30.
• The last 3 TT at this distance have been 11:34, 11:35, 11:39. Very consistent but not improving.
  

Sunday.....Ride....it's a TT

This morning was a great welcome back and a very good reality check. The session this morning was riding from the Chalk Hotel out to Port of Brisbane and then doing an individual 40km TT and then a ride back to the Chalk Hotel. The ride out was a very nice ride, then came the TT and THEN the ride home....it gets to the point when your butt just doesn't want to look at another bike seat!

The Stats for the day:

Ride Out:

40km TT:

Ride Back:

Session Reflections:

• The ride out was a good ride and one which was just long enough to ge my legs to a point where they were ready to be effective throughout the TT.


• I was looking forward to the TT not having done any specific Tri training all week.


• This was a new course and one which was a bit of an unknow...much like some of the course I am bound to encounter this season with many of the qualifying races. Therefore I was not getting too worried about the course itself, simple route and flat most of the way round except for a rise where the bridge crosses a road. The course was an 8km loop that we therfore did 5 times.


• Before we began I went through a brief strategy in my head, it was simple, cadence between 95-102 and don't go out too fast on the 1st 2 laps.


• Before we had even begun the wind was starting to blow, therefore meaning there would be some sort off head wind out on the course. There was one other thing that we needed to contend with....trucks...not your everyday truck...but BIG LONG trucks. All good I can handle this all in a days training........................................................hmmmm

Week off - September 15-20, 2008

This week I have been hiking around the Boonah and Mt Barney area for 4 days. The terrain has been very rugged/hilly and a great challenge, particularly with packs on.

Some Beginning of September Reflections

Its September.....
Where am I at?
Here is what I think.....

• The diet is still, I think, the NUMBER 1 thing that is holding me back....From Monday it's being severely dealt with!
• The legs are always struggling whether it be a cycle or run...I find it hard to work through that feeling that the legs go through when they reach that point of fatigue and then I struggle to find my incline climbing power....I have this theory.....and it's related to my diet...don't ask me about specifics but....let me try some things over the coming weeks and we shall see if there is some improvements.
• Motivation is improving.
• Hours of sleep a night haven't improved...still averaging about 6-7hrs a night.....This needs to change
• Work is a common influence throughout these issues.....
• Time management needs to be a little more creative.

Just some thoughts!

Would you like a Wetsuit with that........

This mornings session was a straight swim for most of the squad...but for me it was a different story....a 'special case'

It was a ride out to Redcliffe do the swim and then a ride home. The stats are as follows:

Total Swim for the session = 2.0km approx.

Total Cycling for the session = 71.72km

Session Reflections:

• Good solid ride out there. Throughout this ride I pushed myself working to the 140bpm top limiter.
• The inclines I used as a strength interval, using the large chain ring at the front.
• The swim aspect of the session was relatively ok...probably not my best. Tired in the arms, really struggled to get them moving effectively. In saying all that I did probably focus more on trying to ensuring I had a continuous 'flutter' kick throughout the swim legs. This is opposed to the method of kicking I have been utilising up to the point where I only kick when my face is under the water...and then they are big pounding kicks!....Somthing to work on further...but it felt OK!
• The ride home....a challenge to say the least. The winds had picked up quite considerably and I had a head wind or cross wind for at least 75% of the trip home. I used this as some further strength training....

Overall not a bad workout!

Ride Inside Session

At least it was drier inside than out.

Some stats:

Session Reflections:

• I enjoyed this session.
• It was a good aerobic recovery type session.
• Good conditioning session for the legs to operate at a variety of cadence. 90, 100 and 110.
• Nothing like a good sweat session.
• Helps in achieving one of my KPI's :-)

Thursday Swim!

This was an interesting session!

Before the session started I felt motivated enough to do an extra 700m.

The session was a drill based session......ARRRRRGH!!! Not one of my best performances!

The continual cramps was not something that helped the whole situation...but hey....you just have to grin and bare it!

BTW it was 10degrees warmer in the pool then outside the pool!

Wednesday (Core/Run)

This session was one with a difference. It was done at the track with some other people to keep me company.

The first aspect of the session was a core set: 20sec prone hold, 20sec squat, 10push ups then 20sec leg raises by 10.

Reflection: got through it ok....this is definately an area I need to work on!

The run was as follows: 4 x 800m at 80-90% on a 6min cycle then a fartlek set (15sec, 30ses, 45sec, 60sec, 90sec, 90sec, 60sec, 45sec, 30sec, 15sec)

Tough set, but it was character building.

However, I am still battling a little niggle that has been pestering me for the last couple of weeks...the outside of my right foot is encountering a little bit of local pain.....I hate to say it but it started around the time I got new runners.....we'll see!

Total Run k's = 7km

Tuesday Swim

A good session....moving on now!

Core Strength Session

Yes.....it is an area that can SOOOO be improved upon!