Wednesday, December 5, 2012
Tuesday, December 4, 2012
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Monday, December 3, 2012
Race Week (Monday) - The Preparation @ Home
The 6 P's
Precise Planning and Preparation Provides Powerful Performances
Wednesday, September 26, 2012
Thursday, September 20, 2012
Thursday's Morning Long Distance Swim Session
Session Objectives:
- To improve overall strength endurance whilst including some intensity.
Warm Up
200m Pull then
200m Free
Main Set
6 x 400m
(all on 7m10s)
#1 – 400m
Pull/Paddle
#2 – 300m
Pull/Paddle then 100m Free
#3 – 200m
Pull/Paddle then 200m Free
#4 – 200m
Pull/Paddle then 200m Free
#5 – 100m
Pull/Paddle then 300m Free
#6 – 400m
Free
Warm Down
2 x 100m (25m
Back/75m Swim)
Thursday, September 13, 2012
Thursday's Morning Long Distance Swim Session
Session Objectives:
#1 – 25m Scull/125m Swim
- To improve the athletes catch part of the stroke. (improve the 'feel' for the water)
- To ensure the form of the stroke/drill in maintained over an extended distance.
- To condition the athlete and improve overall strength in the swim.
Warm Up
400m Pull
(25 breathing every 3/25m every 5)
Main Set
15 x 150m (with pull) on 3m00s
#2 – 50m
Scull/100m Swim
#3 – 75m
Scull/75m Swim
#4 – 100m
Scull/50m Swim
#5 – 125m
Scull/25m Scull
Repeat 3 times = Total 15 x 150m - Starting @ #1 each time
Warm Down
5 x 50m (25m
Back/25m Swim)
Thursday, September 6, 2012
Thursday's Morning Long Distance Swim Session
Session Objectives
Warm Up
TOTAL: 2900m
- To increase the resistance (loading the stroke up) for an extended period of time (400m/500m)
Warm Up
8 x 50m
(25m Free/25m Catchup)
Main Set
# 1 – 100m
with Band (on 1m30s)
# 2 – 200m
with Band & Paddle (on 3m10s)
# 3 – 300m
Free (on 5m00s)
#4 – 400m
with Band & Pull (on 6m30s)
#5 – 500m
with Band, Pull & Paddle (on 8m30s)
#6 – 400m
with Band & Pull (on 6m30s)
#7 – 300m
Free (on 5m00s)
#8 – 200m
with Band & Paddle (on 3m10s)
#9 – 100m
with Band (on 1m30s)
Warm Down
100m
(Form)TOTAL: 2900m
Friday, August 31, 2012
Race Report: Ironman 70.3 Yeppoon 2012
It is time to make a return to Yeppoon. The last visit was one to forget. It was a race where I had a 'personal worst' time (6h24m in 2009). I was determined not to have a repeat performance. Surely not, given my recent commitment and consistency to training.
I reflected on this race the last time and there wasn't anything pleasant about it, if fact it was just so disheartening. I knew only a catastrophic bike mechanical would prevent me from at least achieving this goal.
This is one of the most picturesque course but looks can be deceiving. It is describe as:
The course will start with the unique, in-shore, open water swim in the Pacific Ocean, followed by a multi-lap cycle course that takes in stunning coast lines, resort roadways under palm trees and the roads of the host town, Yeppoon. The day concludes with 21 km of running through resort grounds and golf courses, ending at the one-of-a-kind finish Line at the Resort pools.
Currently I am on a journey towards my 2nd IM this year. IM Western Australia on December 9 later this year is where I am headed. This race is one that will give me a good indication where I am at 16 weeks out from IM Western Australia. Up to this point, I have been training consistently for 8 weeks and have been achieving some good results throughout this time. This race will provide some good feedback in all three disciplines to provide direction for the next 15 weeks.
The Yeppoon course is what I would label as a 'demanding', and it provides good, honest feedback on ones performance. Specifically a good guide on ones discipline specific strength, even though the course is relatively flat, it has enough other limiters (road surface, wind, running surface etc.) to give that guide for an athlete.
Coming into this weekend, I had raced over the previously 2 weekends and this was the final race of a 3 week race block. There again was a relaxed preparation coming into this race, like the previous 2 weekends of racing. Why change a successful formula....
I arrived in Yeppoon on the Friday evening and it was straight to the accommodation to drop the gear off and meet up with my fellow Tri-Alliance QLD athletes. It's always good to get settled and get the bike back together. This is always a stressful aspect of racing away from home. The bike was together and it was time to get a feed. Down to the local tavern for a steak and salad, and even a beer. Yes, this is something that is new to the training and race preparation regime. In previous campaigns alcohol had been banned, but this time round it is allowed, in moderation and from all evidence to date it hasn't been an issue.
Saturday was a busy day. There was a little bit of a sleep in, which one of my fellow house mates did struggle with, but it was good to have that extra bit of recovery time in bed.
We were up and then headed across the road for a 15min dip in the ocean. There wasn't much enthusiasm to do this, but we did after much procrastination get in...and it was VERY refreshing even with the wet-suits. The 15min swim/bike/run did not include quick transitions, T1 was back to the unit to get changed and head out on a easy 15min ride heading north back into Yeppoon. The good thing out of this was that the bike was working mechanically and the legs were turning over well. By this time, the stomach was very much looking forward to breakfast.
Out for an easy 15min run, by this time (9.00am ish), it was getting quite warm, no winter gear required and was a good guide as to what to expect for the race.
The last training session before the race was complete and the body was feeling ready and raring to go and VERY relaxed.
Breakfast was a along the foreshore in Yeppoon and it was very relaxed and we all had a great feed and even more laughs. Great company!
The rest of the day was registering and making some inquiries as to purchasing a new wet-suit. The current wet-suit has served it purpose for a good 6 years and is now ready to be retired. I have been struggling with the whole idea that one should not really use something new in a race. Normally this would be a big issue for me but given my relaxed nature of late I didn't have a big concern over racing with an untested piece of gear. There were some other thoughts that came into making a decision. The first was, that there was good deal on offer for the Rocket Science Sports wet-suits for TAQ athletes until the end of August and the second being that the nature of the wet-suit design gave me some comfort that I would not have issues with the suit throughout the race. (chaffing round the neck etc.)
One of the other new ideas that I have embraced in preparing for a race is that the carbo-loading happens late afternoon rather than in the evening. Over my racing experienced I personally found if I have the carb meal too late in the evening I still find I am feeling bloated race morning. It was a 4pm dinner with a light meal at about 7-7:30pm, final gear prep and then off to bed at 9pm.
Race Day
The Race day 5.40am bikes packed into the back of the Hilux and off to the race precinct.
The atmosphere at the Resort where transition is and the finish is rather laid back and with the racks numbered there is no big rush to get into transitions.
Once settled into transition it was the now the 'warm up' walk to the swim start. A 1.7km walk down the beach to where we start the swim.
The Male 40-44 wave was off at 8.30am which compared to normal start was quite late. (for a 70.3 anyway) The seas were a bit on the choppy side and the was a sweep going with us so conditions kind of even themselves out, from the beach.
It wasn't until this point I decided on any timing expectation for the race. The plan was something along these lines:
30min swim
2hr 30min bike
1hr 40min run
+ transition times
So around the 4hr 45min total time.....give or take.
It was really just about going as hard as I could and to achieve another PB (which was previously 4h50min)
The other change in race routine, was changing the visible data on the Garmin watch and bike computer to only show Time and distance. There was no HR and no pace or speed. This race was all about racing on feel. Something that I am not comfortable with doing at all, but its time to give away the reliance on the gadgetry and get serious about racing.
Swim Leg:
The gun went off at 8.30am and all 100 odd male 40-44 were off into the choppy seas off the coast of Yeppoon. Initially it was tough going, between trying to get through the shore break and the other athletes arms and legs it was just about getting to the first buoy without expelling too much energy.
Turning parallel to the coast I soon realized it was going to be a bit of a challenge sighting the buoys for the next 1500m. The seas were choppier than first recognized from the beach and trying to go in a straight line was being hampered by the sweep, the chop and the difficulty in sighting the buoys easily. To add to this was the plague of jelly fish we encountered throughout the swim leg.
Throughout the swim leg I was doing a lot of swimming on my own which wasn't apart of the plan but as we were so spread out it was hard to find someone toes to sit on and the chop wasn't especially helpful on allow to stay on the toes of another swimmer.
The wet suit didn't cause any havoc throughout the swim, however, it still needs a little more swimming in to get the body use to the style and design of the fit. More than 4 laps of a 10m pool in the apartment complex.
The final buoy was approaching and I found myself pushing a little harder to ensure I was going to get out of the water around that 30min mark.
T1:
The T1 was in a time of 2m34s. The challenge here in T1 is run through the soft sand of the dunes to get from the beach to transitions and I guess the other thing here was my inexperience with the new wet-suit....just getting the thing off. In say this the goal all along in T1 was to set myself up for the ride and run in T1 (in terms of putting socks on etc.).
Bike Leg:
5 laps of a 18km course of mainly granular bitumen.
The goal for the bike was to be around 2h30min.
The conditions were relatively good with a touch of a head wind heading towards the Caravan Park turnaround.
The strategy for the bike leg was to work on feel. To put out a consistent, solid effort throughout the 90km. There was nothing to loose but there could be in the 21km run to follow. There was need to temper the effort a little throughout the bike but I was determined to hit that 2h30m. The only other consideration in the back of my mind was the affect of rough road (if any) would have on the level of 'freshness' of the legs after the 90km on the bike. To counteract that thought I knew within my training I was feeling strong on the bike....only time will tell on this one.
The nutritional strategy was simple. It was about using a tested and tried formula. A gel on the 20 & 40 of the hour and then a banana on the top of the hour. The hydration strategy aligns with this, drinking at each of these nutritional points. The bike setup (with bottles) was one that there was no need to rely on the bike aid stations, I was totally self sufficient.
The first couple of laps were comfortable and it wasn't until about 70km when I began to feel some fatigue in the legs. In fact the arms were feeling more fatigue from the constant vibration through the bike from the road surface.
I was comfortable and maintained a consistent speed and effort throughout the 90km. It did drop off gradually over the 90km but nothing to be disappointed with. Over the 90km there was only 1km/hr (average) difference from the 1st official split to the last.
Finishing the last lap and going through to the transition area I was quite pleased, it was right on target, the 2h30m goal for the bike leg with the legs feeling in relatively good shape. The body was feeling good in terms of energy levels for the run.
T2:
It was in and out....off with the helmet, on with the visor and race number belt with gels in the holders. T1 time = 0m57s No stuffing round here!
Run Leg:
I have completed 12 Half Ironman race before this race and I would have to say that until now I have not been completely happy with a run leg....was this going to be my break through race or will it all fall in a heap again.
My confidence was high coming off the bike and I knew over the past month or so I had been running well and strong. The Yeppoon 70.3 run course is not your run of the mill course. It is 3 x 7km loops but much of the loop you could describe as being of cross country type terrain which include a fair bit of that being made up of sand. In contrast to this, you had the bitumen and the picturesque run across the resort pool bridges. It's a course, whilst challenging, one I enjoy.
Out of transition it was about just getting the legs running! This would take me out to about the main road before the legs were working in harmony with each other, the rest of my body and I was feeling comfortable. This was run was to be all about feel, there was no pace or HR to reference it was about perceived effort and the way I feel over the next 20km. This initial 1km section of the course (to the main road) would become and important aspect of my run strategy over the next 2 laps. Once out onto the main road it was maintaining good form and a realistic pace.
There was a different strategy around the nutrition for the run. The plan was to use only gels as a means of nutrition for the whole race and support this with water at the aid stations. For this race....the coke was only going to be used 'in case of emergency'. (and there was no need in the end) There was an aid station at about 3.5km, 11km & 18km this was when the nutrition and hydration 'magic' happened. Apart from using the water to cool the body there was no need to use any other aid station.
I broke the loops up into parts, the 1st km was all about reflecting on the situation and regrouping/recovering, the next 2 km of running on the bitumen was about establishing a solid pace and form, then the run over the cross country part (about 4km - including the run through the resort pools) of the course was to maintain a consistent pace and push a little harder depending on how I was feeling. This part of the course is one which was a strength which I used to my advantage. I found a bit of a spring in my stride going through the bush/cross country part of the course, it was a type of running I enjoyed, it lifted my spirits and I found it easier to push a little harder and endure the increasing fatigue in my legs. To go with this it was a little cooler running under the cover of the trees, but then there was the added challenge of running on sand and uneven terrain.
In reflecting on the stats after the race I was so happy, the pacing throughout the race was consistent and I actually survived a race where I had no reference to gadgets.....(HR and/or pace) I have turned a new page.....
Throughout the run leg I felt good. There was not walking through aid stations, in fact there was not thought of walking at any time. I was wrapped with the run time this was a huge PB for the run, around 10min. Finally some joy with my running in a Half Ironman.
Overall Time:
This was a big PB, a 9min one!
I knew I had pushed hard, the legs had nothing more to offer coming across that finishing line and body was showing signs that it had been pushed. It was great to jump into that freezing cold pool!
I was happy, it took 3 races for a performance to write home about. What made it even sweeter was that I finished with a 10th place in my age group....another first!
The goal for the bike was to be around 2h30min.
The conditions were relatively good with a touch of a head wind heading towards the Caravan Park turnaround.
The strategy for the bike leg was to work on feel. To put out a consistent, solid effort throughout the 90km. There was nothing to loose but there could be in the 21km run to follow. There was need to temper the effort a little throughout the bike but I was determined to hit that 2h30m. The only other consideration in the back of my mind was the affect of rough road (if any) would have on the level of 'freshness' of the legs after the 90km on the bike. To counteract that thought I knew within my training I was feeling strong on the bike....only time will tell on this one.
Finishing the last lap and going through to the transition area I was quite pleased, it was right on target, the 2h30m goal for the bike leg with the legs feeling in relatively good shape. The body was feeling good in terms of energy levels for the run.
T2:
It was in and out....off with the helmet, on with the visor and race number belt with gels in the holders. T1 time = 0m57s No stuffing round here!
Run Leg:
I have completed 12 Half Ironman race before this race and I would have to say that until now I have not been completely happy with a run leg....was this going to be my break through race or will it all fall in a heap again.
In reflecting on the stats after the race I was so happy, the pacing throughout the race was consistent and I actually survived a race where I had no reference to gadgets.....(HR and/or pace) I have turned a new page.....
Overall Time:
I knew I had pushed hard, the legs had nothing more to offer coming across that finishing line and body was showing signs that it had been pushed. It was great to jump into that freezing cold pool!
I was happy, it took 3 races for a performance to write home about. What made it even sweeter was that I finished with a 10th place in my age group....another first!
Thursday, August 30, 2012
Thursday's Morning Long Distance Swim Session
Session Objectives:
- Work on strength endurance varying the means of resistance within a time cycle
Warm Up:
6 x 75m (50m Free/25m Catch Up)
Main Set:
8 x 300m
#1 & 8 300m Free (on 5.05)
#2 & 7 300m Pull (on 5.10)
#3 & 6 300m Paddle (on 5.15)
#4 & 5 300m Pull & Paddle (on 5.20)
#1 & 8 300m Free (on 5.05)
#2 & 7 300m Pull (on 5.10)
#3 & 6 300m Paddle (on 5.15)
#4 & 5 300m Pull & Paddle (on 5.20)
Warm Down:
200m (100m Free/100m Form)
200m (100m Free/100m Form)
Thursday, August 23, 2012
Thursday's Morning Long Distance Swim Session
Session Objective:
Warm Up:
400m pull buoy
Main Set:
45 x 50m on 55s/60s/65s (depending on lane)
#1-5: Pull
#6-10: Free
#11-15: Catch Up drill
#16-20: Pull
#21-25: Free
#26-30: Finger Tip drill
#31-35: Pull
#35-40: Free
#41-45: Fist drill
Warm Down:
400m pull buoy
Total: 3050m
- Appreciate the strength work done over the last 2 weeks.
- Increase the intensity throughout an strength endurance set.
- Work on the different aspects of the stroke throughout a longer set using the drill sets. Catch up for working on the acceleration of the arm beneath the water. Finger tip in working on recovering the arm. Fist to develop a better feel of the water with the forearm and appreciate the role of the hand in the stroke.
Warm Up:
400m pull buoy
Main Set:
45 x 50m on 55s/60s/65s (depending on lane)
#1-5: Pull
#6-10: Free
#11-15: Catch Up drill
#16-20: Pull
#21-25: Free
#26-30: Finger Tip drill
#31-35: Pull
#35-40: Free
#41-45: Fist drill
Warm Down:
400m pull buoy
Total: 3050m
Thursday, August 16, 2012
Thursday's Morning Long Distance Swim Session
Session Objectives:
8 x 50m (25m swim/25m catch up)
Main Set:
12 x 200m (on 3:30/3:40/3:50/4:00 etc.)
#1-3: Band/Towel/Pull/Paddles
#4-6: Band/Pull/Paddles
#7-9: Pull/Paddles
#10-12: Paddles
Warm Down:
4 x 100m (25m Back/75m swim)
Total: 3200m
- To build upper-body strength for a more powerful underwater catch, pull and finish.
8 x 50m (25m swim/25m catch up)
Main Set:
12 x 200m (on 3:30/3:40/3:50/4:00 etc.)
#1-3: Band/Towel/Pull/Paddles
#4-6: Band/Pull/Paddles
#7-9: Pull/Paddles
#10-12: Paddles
Warm Down:
4 x 100m (25m Back/75m swim)
Total: 3200m
Thursday, August 9, 2012
Thursday's Morning Long Distance Swim Session
Warm Up:
5 x 100m (75m swim/25m Catch up)
Main Set:
The following main set is to be completed with bands.
16 x 25m (on 30s/40s/50s etc.)
8 x 50m (on 50s/55s/60s etc.)
4 x 100m (on 1:30/1:40/1:50 etc.)
2 x 200m (on 3:20/3:30/3:40 etc.)
1 x 400m (no time cycle)
Warm Down:
5 x 100m (25m polo/75m swim)
Total: 3000m
5 x 100m (75m swim/25m Catch up)
Main Set:
The following main set is to be completed with bands.
16 x 25m (on 30s/40s/50s etc.)
8 x 50m (on 50s/55s/60s etc.)
4 x 100m (on 1:30/1:40/1:50 etc.)
2 x 200m (on 3:20/3:30/3:40 etc.)
1 x 400m (no time cycle)
Warm Down:
5 x 100m (25m polo/75m swim)
Total: 3000m
Monday, August 6, 2012
Race Report: Brisbane Running Festival - 10km Race
This weekend marks the 1st of 3 weekends which involves some sort of a race.
The first one is a 10km run as a part of the Brisbane Running Festival.
The goal for this race is to achieve a PB. The PB for 10km is currently standing at 41m07sec which is only about 2 months old. In fact the goal is to go under 40min which is a KPI for my season 2012-2013. It has appeared as a KPI for the last couple of years and as yet, hasn't been achieved.
A brief 20min ride to the start was the warm up. I didn't have any real expectations apart from having the sub 40min goal in the back of my mind. There was to be no 'bells & whistles' to this race, it was going to be lets just go out there and play it by ear and give it my best but overall just enjoy a 10km run.
It was very unlike me to go into any race with this type of attitude but this time to try something a little more relaxed and low key. I hadn't even looked at where the course would take over the 10km and would just take it as it comes. Very unlike me! It was now about just trusting in the training I have been doing and the hard work.
I was relaxed, chilled for the start and the first part of the course was not what I had expected. I was a little too far back from the front and had to battle through other runners to find some 'clean air' while this was happening we were winding up Margaret St and then down Mary street.
The legs were working nicely by about the 2km mark and the mind, body and soul were in a good place. Then the course worked its way along Eagle, Creek and Queen St. this was a good place to consolidated my pacing and anticipated and prepare for the ascent up and over the Story bridge. I was feeling strong up the Ivory St part of the ascent to the story bridge, the pacing wasn't varying too much from the initial part of the race, a good sign. The top of the bridge and then an opportunity to 'cruise' down the other side (3:30-3:45 pace). It was during this time to take on a Powerbar Gel (about the 5km mark). It was from this point on where the course flattened out and it was time to focus on getting into a rhythm.
At about the 7km mark it was time to did deep, the body was feeling the pressure of the need to go under 40min. Going under the Captain Cook Bridge the stomach was churning a little more than I would like but I wasn't going to loose sight of this sub 40min and pushed through the discomfort. By the time I had reached the top of the Goodwill Bridge things were settled a little more and it was time to push the legs, mind and soul through to the finish. I was just running by feel (and fumes) and there was no backing off the effort, however, I could feel the fatigue in the legs but it wasn't going to stop me achieving the goal. Running through the Botanical Gardens the sniff of the finish was pushing me through to the finish. The last 10km of the race was at a solid 3:45m pace and it wasn't at all comfortable.
Official Time: 38m 59sec
Another PB, this time taking a good 2 min off the last time a couple of months ago and finally have gone under 40min in my 40's. It has taken me 20 years of running to achieve this goal and to achieve it in my early 40's is a testament to the hard work and carrying 6kg less weight always helps.
Race Stats:
The first one is a 10km run as a part of the Brisbane Running Festival.
The goal for this race is to achieve a PB. The PB for 10km is currently standing at 41m07sec which is only about 2 months old. In fact the goal is to go under 40min which is a KPI for my season 2012-2013. It has appeared as a KPI for the last couple of years and as yet, hasn't been achieved.
A brief 20min ride to the start was the warm up. I didn't have any real expectations apart from having the sub 40min goal in the back of my mind. There was to be no 'bells & whistles' to this race, it was going to be lets just go out there and play it by ear and give it my best but overall just enjoy a 10km run.
It was very unlike me to go into any race with this type of attitude but this time to try something a little more relaxed and low key. I hadn't even looked at where the course would take over the 10km and would just take it as it comes. Very unlike me! It was now about just trusting in the training I have been doing and the hard work.
I was relaxed, chilled for the start and the first part of the course was not what I had expected. I was a little too far back from the front and had to battle through other runners to find some 'clean air' while this was happening we were winding up Margaret St and then down Mary street.
The legs were working nicely by about the 2km mark and the mind, body and soul were in a good place. Then the course worked its way along Eagle, Creek and Queen St. this was a good place to consolidated my pacing and anticipated and prepare for the ascent up and over the Story bridge. I was feeling strong up the Ivory St part of the ascent to the story bridge, the pacing wasn't varying too much from the initial part of the race, a good sign. The top of the bridge and then an opportunity to 'cruise' down the other side (3:30-3:45 pace). It was during this time to take on a Powerbar Gel (about the 5km mark). It was from this point on where the course flattened out and it was time to focus on getting into a rhythm.
At about the 7km mark it was time to did deep, the body was feeling the pressure of the need to go under 40min. Going under the Captain Cook Bridge the stomach was churning a little more than I would like but I wasn't going to loose sight of this sub 40min and pushed through the discomfort. By the time I had reached the top of the Goodwill Bridge things were settled a little more and it was time to push the legs, mind and soul through to the finish. I was just running by feel (and fumes) and there was no backing off the effort, however, I could feel the fatigue in the legs but it wasn't going to stop me achieving the goal. Running through the Botanical Gardens the sniff of the finish was pushing me through to the finish. The last 10km of the race was at a solid 3:45m pace and it wasn't at all comfortable.
Official Time: 38m 59sec
Another PB, this time taking a good 2 min off the last time a couple of months ago and finally have gone under 40min in my 40's. It has taken me 20 years of running to achieve this goal and to achieve it in my early 40's is a testament to the hard work and carrying 6kg less weight always helps.
Race Stats:
Thursday, August 2, 2012
Thursday's Morning Long Distance Swim Session
Warm Up:
5 x 100m (75m Free, 25m Fist)
Main Set:
5 x 300m (the 'easy' is to be an easy pace as there are no rest periods in this set)
#1 150m easy/150m hard aerobic pace
#2 100m easy/200m hard aerobic pace
#3 50m easy/250m hard aerobic pace
5 x 100m (75m Free, 25m Fist)
Main Set:
5 x 300m (the 'easy' is to be an easy pace as there are no rest periods in this set)
#1 150m easy/150m hard aerobic pace
#2 100m easy/200m hard aerobic pace
#3 50m easy/250m hard aerobic pace
#4 100m easy/200m hard aerobic pace
#5 150m easy/150m hard aerobic pace
4 x 150m (the 'hard' effort in this set is to be about 80-90%)
#5 150m easy/150m hard aerobic pace
4 x 150m (the 'hard' effort in this set is to be about 80-90%)
#1 50m easy/100 hard (with pull)
#2 100m easy/50 hard (with pull)
Warm Down:
4 x 100m (25m back/75m free)
Total: 3000m
#3 50m easy/100 hard (free - no equipment)
#4 100m easy/50 hard (free - no equipment)
4 x 100m (25m back/75m free)
Total: 3000m
Thursday, July 26, 2012
Thursday's Morning Long Distance Swim Session
Warm Up:
8 x 75m (50m Free, 25m Catch up)
Main Set:
8 x 300m
#1 & 2: Freestyle with 10sec rest
#3 & 4: Pull with 10 sec rest
#5 & 6: Paddle with 10 sec rest
#7 & 8: Pull & Paddle with 10 sec rest
Warm Down:
6 x 50m (25m finger drag/25m easy)
Total: 3300m
8 x 75m (50m Free, 25m Catch up)
Main Set:
8 x 300m
#1 & 2: Freestyle with 10sec rest
#3 & 4: Pull with 10 sec rest
#5 & 6: Paddle with 10 sec rest
#7 & 8: Pull & Paddle with 10 sec rest
Warm Down:
6 x 50m (25m finger drag/25m easy)
Total: 3300m
Sunday, July 22, 2012
TimO Fortnightly Journal (Weeks 22-21)
Ironman training is hard....it's hard on a number of different fronts.....but if you are planning to compete in one you already know that!
Without finding some sort of balance the training becomes a real struggle. Finding an equilibrium is important for allowing every athlete (first timer to professional) to achieve their goals. It is finding a balance within each training session, a balance in nutrition and hydration, a mental balance, a balance of time, and finally a balance of finances. That's a lot of things to think about and get your head round!
I have had it good for the last 3 weeks, I've been on holidays and it's been easy to find this balance having not to worry about work. Things are about to change. For weeks 24, 23 & 22 I have had a 100% completion rate of training session (and a bit more). Week 21 has been a different story, whilst it hasn't been a horror week, I have missed 2 sessions which I guess isn't a big issue in the scheme of things but I have made a commitment to consistency of training from the start of the campaign to race day. Without this consistency throughout the campaign the sub 10hrs isn't going to happen.
Week 22:
Bit of wet week. The 2 cycle session (Wednesday and Friday) were spent indoors on the wind trainer, both 2 hr sessions working on strength endurance.
The sessions looked like:
10min easy spin warm up
10 x 7min efforts with 3.5min recovery in between. (53/12)
The first 5 were in a resistance of 2 of these, the last 3 were in TT position.
The last 5 were in a resistance of 3 #1 was out of the saddle the next 3 were TT and the last was sitting up.
10min easy spin warm down
Plenty of focus was on recovery this week with lots of stretching after session and a number of dips in the wheelie bin (my new ice bath)
The pool work is continuing and it's really got to be about patience and persistence with the swimming. At times a touch of frustration creeps in with the swimming but there is no need to panic just yet....there are still 21weeks of swim sessions to go.
The legs are still moving reasonably this week. There has a bit of Plantar Fasciitis hanging around the left foot and there has been some quick action in ensuring it doesn't get any worse.
The 'home' treatment involved a numbers of strategies:
Week 22 Stats:
Week 21:
This week was the first of many in juggling the work, life, training balance. There is a real importance of setting up a routine to ensure the truck stays balanced and keeps going in the right direction to successfully reach the destination.
There is need to appreciate the worth of lists....to-do lists and gear lists. Once a routine of training is established these lists are handy in ensuring that the right gear is put in the car for the week both training gear and clothes for work etc. There have been one occasion when I have had to wear bright yellow shoes with my work gear because I forgot to pack my shoes for the day....oops!
Training early this week was solid! The core felt comfortable and pushed the boundaries a little more this week.
The core session mostly looks like this:
Push-ups - 8 x 12sec (8 push ups) 18 sec recovery
Squats - 8 x 35sec with 25sec recovery
Prone hold - 8 x 45sec with 30sec recovery
One leg Prone hold - 6 x 30sec with 30sec recovery
Single leg squats - 10 x 30sec with 10sec recovery
Crunches - 8 x 20sec (16 crunches) with 20sec recovery
Resistance Band Twists - 10 x 30sec with 10 sec recovery
Bicycle Crunches - 8 x 20sec (30 crunches) with 20sec recovery
Gym Ball balance - 6 x 1min with 10sec recovery
Obliques Crunches - 8 x 20sec (14 crunches) with 20sec recovery.
Monday and Tuesday's run session were easy. It is been a real focus to ensure these are done at an easy pace. It has been a goal to keep the HR below 120 bpm and the pace above 5:15m/k.
Wednesday was a bit of right off in terms of training, these things happen. I was rather disappointed in not being able to make it the Pilates.
The rest of week was solid! Which included a brutal swim session on Thursday night which was just bands. Brutal but definitely worthwhile and my swimming is better for it!
The cycling on the weekend was a Nebo ascent then to continue on to make up 4hrs in the saddle. This was positive session, whilst climbing isn't my 'thing' its the benefit of the hill climbing and strength training that I need to know is going to benefit the bike in Busso.
Sunday was the first of many long runs, 1hr 50min. It was a great run, I tried to really focus on keeping it easy. In the end I gave up on the HR with the Garmin giving me HR's all over the place and ended up just worked on perceived effort. Ended up with a negative split. Avg Pace: 5:06m/k and Avg HR: 146 bpm, completing just over 21km.
Week 21 Stats:
Without finding some sort of balance the training becomes a real struggle. Finding an equilibrium is important for allowing every athlete (first timer to professional) to achieve their goals. It is finding a balance within each training session, a balance in nutrition and hydration, a mental balance, a balance of time, and finally a balance of finances. That's a lot of things to think about and get your head round!
I have had it good for the last 3 weeks, I've been on holidays and it's been easy to find this balance having not to worry about work. Things are about to change. For weeks 24, 23 & 22 I have had a 100% completion rate of training session (and a bit more). Week 21 has been a different story, whilst it hasn't been a horror week, I have missed 2 sessions which I guess isn't a big issue in the scheme of things but I have made a commitment to consistency of training from the start of the campaign to race day. Without this consistency throughout the campaign the sub 10hrs isn't going to happen.
Week 22:
Bit of wet week. The 2 cycle session (Wednesday and Friday) were spent indoors on the wind trainer, both 2 hr sessions working on strength endurance.
The sessions looked like:
10min easy spin warm up
10 x 7min efforts with 3.5min recovery in between. (53/12)
The first 5 were in a resistance of 2 of these, the last 3 were in TT position.
The last 5 were in a resistance of 3 #1 was out of the saddle the next 3 were TT and the last was sitting up.
10min easy spin warm down
Plenty of focus was on recovery this week with lots of stretching after session and a number of dips in the wheelie bin (my new ice bath)
The pool work is continuing and it's really got to be about patience and persistence with the swimming. At times a touch of frustration creeps in with the swimming but there is no need to panic just yet....there are still 21weeks of swim sessions to go.
The legs are still moving reasonably this week. There has a bit of Plantar Fasciitis hanging around the left foot and there has been some quick action in ensuring it doesn't get any worse.
The 'home' treatment involved a numbers of strategies:
- Icing (with a frozen bottle of water)
- Stretching
- Heel Lifts
- and wearing my orthotics all the time.
Week 22 Stats:
Week 21:
This week was the first of many in juggling the work, life, training balance. There is a real importance of setting up a routine to ensure the truck stays balanced and keeps going in the right direction to successfully reach the destination.
There is need to appreciate the worth of lists....to-do lists and gear lists. Once a routine of training is established these lists are handy in ensuring that the right gear is put in the car for the week both training gear and clothes for work etc. There have been one occasion when I have had to wear bright yellow shoes with my work gear because I forgot to pack my shoes for the day....oops!
Training early this week was solid! The core felt comfortable and pushed the boundaries a little more this week.
The core session mostly looks like this:
Push-ups - 8 x 12sec (8 push ups) 18 sec recovery
Squats - 8 x 35sec with 25sec recovery
Prone hold - 8 x 45sec with 30sec recovery
One leg Prone hold - 6 x 30sec with 30sec recovery
Single leg squats - 10 x 30sec with 10sec recovery
Crunches - 8 x 20sec (16 crunches) with 20sec recovery
Resistance Band Twists - 10 x 30sec with 10 sec recovery
Bicycle Crunches - 8 x 20sec (30 crunches) with 20sec recovery
Gym Ball balance - 6 x 1min with 10sec recovery
Obliques Crunches - 8 x 20sec (14 crunches) with 20sec recovery.
Monday and Tuesday's run session were easy. It is been a real focus to ensure these are done at an easy pace. It has been a goal to keep the HR below 120 bpm and the pace above 5:15m/k.
Wednesday was a bit of right off in terms of training, these things happen. I was rather disappointed in not being able to make it the Pilates.
The rest of week was solid! Which included a brutal swim session on Thursday night which was just bands. Brutal but definitely worthwhile and my swimming is better for it!
The cycling on the weekend was a Nebo ascent then to continue on to make up 4hrs in the saddle. This was positive session, whilst climbing isn't my 'thing' its the benefit of the hill climbing and strength training that I need to know is going to benefit the bike in Busso.
Sunday was the first of many long runs, 1hr 50min. It was a great run, I tried to really focus on keeping it easy. In the end I gave up on the HR with the Garmin giving me HR's all over the place and ended up just worked on perceived effort. Ended up with a negative split. Avg Pace: 5:06m/k and Avg HR: 146 bpm, completing just over 21km.
Week 21 Stats:
Thursday, July 19, 2012
Thursday's Morning Long Distance Swim Session
Warm Up:
300m Pull
4 x 50m Reverse Scull
Main Set:
1 x 400m Pull with 10 sec rest
1 x 300m Pull with 10 sec rest
1 x 200m Pull with 10 sec rest
1 x 100m Pull with 10 sec rest
1 x 100m Pull with 10 sec rest
1 x 200m Pull with 10 sec rest
1 x 300m Pull with 10 sec rest
1 x 400m Pull with 10 sec rest
Warm Down:200m easy with some form stroke.
Total: 2700m
300m Pull
4 x 50m Reverse Scull
Main Set:
1 x 400m Pull with 10 sec rest
1 x 300m Pull with 10 sec rest
1 x 200m Pull with 10 sec rest
1 x 100m Pull with 10 sec rest
1 x 100m Pull with 10 sec rest
1 x 200m Pull with 10 sec rest
1 x 300m Pull with 10 sec rest
1 x 400m Pull with 10 sec rest
Warm Down:200m easy with some form stroke.
Total: 2700m
Thursday, July 12, 2012
Towel Thursday - Long Distance Swim Session
One of those sets for that strength/endurance.
Warm Up:
5 x 100m (25m scull, 75m swim)
Main set:
10 x 25m (pull/band/towel) on 30sec
6 x 200m (band/towel/pull/paddles) with 20sec rest
6 x 100m (band/pull/paddles) with 10sec rest
6 x 50m (pull/paddles) with 5sec rest
Warm Down:
200m easy (mix it up with some form stroke)
How to set up your towel.....
Warm Up:
5 x 100m (25m scull, 75m swim)
Main set:
10 x 25m (pull/band/towel) on 30sec
6 x 200m (band/towel/pull/paddles) with 20sec rest
6 x 100m (band/pull/paddles) with 10sec rest
6 x 50m (pull/paddles) with 5sec rest
Warm Down:
200m easy (mix it up with some form stroke)
How to set up your towel.....
 |
| Step 1 - The equipment |
 |
| Step 2 - Tie the towel round the band (nice and tight) |
 |
| Step 3 - Place the band round the ankles (towel to the back) |
Wednesday, July 11, 2012
Saturday, July 7, 2012
TimO Fortnightly Journal (Weeks 24-23)
Two weeks down! 22 weeks to go!
Week 24:
Easing back into it.....
Swimming....ha! It hurt a bit but time to make the dive back into the waters of the Valley Pool. Probably been a little neglected over the last 6-8 weeks but time to pull my finger out and find the love for the water again.
Cycling this week was a continuation of just spending time in the saddle. Easy time, time to reacquaint my backside and legs with certain pain involved with sitting on a bike for anywhere between 2-6hrs
The running this week was just maintain the current work I have been doing up to this point in time.
2012 Gold Coast Half Marathon
Sunday was the Gold Coast Half Marathon. Time to assess how the running has been progressing over the 'off season'
The previous PB for the 21.1km distance was 1:35:33. The thought was that this could be bettered based on current form, but it was by how much?
The strategy coming into the race was to stick with the 1hr30min pacer and see how long I could hang on. After 5km, I was feeling comfortable and started to pull away from the pace runner and at the 10km mark had done a PB of 41min flat which was a 7sec improvement on the 10km I completed at the QLD Half Marathon a few weeks ago. The interesting and confident building thing was that I did the next 10km in the GC Half in 40min17sec..another PB.
At the 16km the legs were starting to feel a little heavier but there was no giving up and I pushed through. I could see the carrot of a big PB ahead of me.
At the 19km mark things were starting to fall apart a little, I would like to paint a picture for you....I'm actually not sure what an 89 year old person looks like running at approx. 4min pace, but I'm sure I was resembling such a picture. The left hand was 'feeding the chooks' (those who run with me regularly will know what I mean here) not only feeding the chooks in my paddock but the paddock 4km down the road. (the left hand was flying everywhere) The legs were starting to splay in all different directions, it just wasn't pretty, but I was focused on not letting that pace drop below 4:10min. In the end I held it together to the finish, celebrating with a pleasing result. The final time for the race was 1h26m24sec, overall a 9min PB.
Week 24 Stats:
Week 23:
Easy week this week, well the first couple of days to allow the legs to recover. However, Tuesday run session was not one that I particularly found comfortable and a few niggles were popping up, specifically might have overdone it, straining the left hamstring.
A concern....but after Wednesday's easy bike the hammy felt a lot better and thought that I would give it a bit of a test on Thursday morning with an easy 40-50min run, hmmmm, good idea at the time....but 4km in, and it reared its ugly head and created some discomfort for the rest of the run.
It was off to the Physio on Friday for some urgent treatment before it got any worse, better I get on top of it now, there is still a long road ahead and it is now even more critical to get on top of niggles and potential injuries to minimize the time off training. It was decided to give it a break and not run until Tuesday. Returning to the Physio Monday and Wednesday next week.
The Wednesday, Thursday and Friday nights I slept in my compression tights to aid the recover process.
A massage today helped with the injury treatment which involved some dry needling and cupping.
Swimming was BRUTAL this week, given my level of swim fitness at the moment. Time to get those feet/legs moving.....really????...kicking.....5min kick effort.....just put it this way...there wasn't a lot of distance covered!......persist...persist...persist.....
One session that I am particularly enjoying, and see some real benefit is the Wednesday evening Pilate sessions. It is a something that I haven't really explored in previous campaigns .....tough work....these small 1%ers are potentially game breakers!
Week 23 Stats:
Week 24:
Easing back into it.....
Swimming....ha! It hurt a bit but time to make the dive back into the waters of the Valley Pool. Probably been a little neglected over the last 6-8 weeks but time to pull my finger out and find the love for the water again.
Cycling this week was a continuation of just spending time in the saddle. Easy time, time to reacquaint my backside and legs with certain pain involved with sitting on a bike for anywhere between 2-6hrs
The running this week was just maintain the current work I have been doing up to this point in time.
2012 Gold Coast Half Marathon
Sunday was the Gold Coast Half Marathon. Time to assess how the running has been progressing over the 'off season'
The previous PB for the 21.1km distance was 1:35:33. The thought was that this could be bettered based on current form, but it was by how much?
The strategy coming into the race was to stick with the 1hr30min pacer and see how long I could hang on. After 5km, I was feeling comfortable and started to pull away from the pace runner and at the 10km mark had done a PB of 41min flat which was a 7sec improvement on the 10km I completed at the QLD Half Marathon a few weeks ago. The interesting and confident building thing was that I did the next 10km in the GC Half in 40min17sec..another PB.
At the 16km the legs were starting to feel a little heavier but there was no giving up and I pushed through. I could see the carrot of a big PB ahead of me.
At the 19km mark things were starting to fall apart a little, I would like to paint a picture for you....I'm actually not sure what an 89 year old person looks like running at approx. 4min pace, but I'm sure I was resembling such a picture. The left hand was 'feeding the chooks' (those who run with me regularly will know what I mean here) not only feeding the chooks in my paddock but the paddock 4km down the road. (the left hand was flying everywhere) The legs were starting to splay in all different directions, it just wasn't pretty, but I was focused on not letting that pace drop below 4:10min. In the end I held it together to the finish, celebrating with a pleasing result. The final time for the race was 1h26m24sec, overall a 9min PB.
Week 24 Stats:
Easy week this week, well the first couple of days to allow the legs to recover. However, Tuesday run session was not one that I particularly found comfortable and a few niggles were popping up, specifically might have overdone it, straining the left hamstring.
A concern....but after Wednesday's easy bike the hammy felt a lot better and thought that I would give it a bit of a test on Thursday morning with an easy 40-50min run, hmmmm, good idea at the time....but 4km in, and it reared its ugly head and created some discomfort for the rest of the run.
It was off to the Physio on Friday for some urgent treatment before it got any worse, better I get on top of it now, there is still a long road ahead and it is now even more critical to get on top of niggles and potential injuries to minimize the time off training. It was decided to give it a break and not run until Tuesday. Returning to the Physio Monday and Wednesday next week.
The Wednesday, Thursday and Friday nights I slept in my compression tights to aid the recover process.
A massage today helped with the injury treatment which involved some dry needling and cupping.
Swimming was BRUTAL this week, given my level of swim fitness at the moment. Time to get those feet/legs moving.....really????...kicking.....5min kick effort.....just put it this way...there wasn't a lot of distance covered!......persist...persist...persist.....
One session that I am particularly enjoying, and see some real benefit is the Wednesday evening Pilate sessions. It is a something that I haven't really explored in previous campaigns .....tough work....these small 1%ers are potentially game breakers!
Week 23 Stats:
Thursday, July 5, 2012
Thursday's Morning Long Distance Swim Session
Session Objective
To further improve the forearm efficiency of the catch.
The further develop the athletes strength endurance focusing on the upper body strength.
Warm Up
600m: 100m Free/50m fist x 4
400m Pull
Main Set
10 x 200m (alternate 200's, pull buoy/pull buoy paddles)
The rest period is the time it takes to change over the paddles or 15sec.
Warm Down
200m Choice (mixture of backstroke and breastroke)
Total: 3200m
To further improve the forearm efficiency of the catch.
The further develop the athletes strength endurance focusing on the upper body strength.
Warm Up
600m: 100m Free/50m fist x 4
400m Pull
Main Set
10 x 200m (alternate 200's, pull buoy/pull buoy paddles)
The rest period is the time it takes to change over the paddles or 15sec.
Warm Down
200m Choice (mixture of backstroke and breastroke)
Total: 3200m
Sunday, July 1, 2012
BANG! It's on!
Week 24 is done! Finishing with a BANG.
The week was the first of my 24 week campaign into IM Western Australia (Busselton).
This campaign is a little different to all the previous 5, it's a 24 week lead in, 4 more than any previous campaign. Given that I have some experience in Ironman training and races now it is time to put some further effort and time into achieving a sub 10hrs at IM WA.
The 24 week campaign is broken up into 2 phases, over the first 12 weeks will be mainly strength/endurance work keeping intensity levels around 65-75% for the majority of sessions with some technique work thrown in. For the final 12 weeks there will be introduction of some intensity, some more specific strength/endurance work and increasing endurance.
The focus for this campaign is simple:
1. Stick to the plan
2. Stay disciplined
3. Don’t give up
Improvement is only going to come through consistency and commitment to the plan.
Sticking to the plan and putting faith in the plan. It is also about sticking to the specifics of the plan, if it says 'easy' then it important to make sure that the session is done exactly that way.....easy. There is often is a temptation within these types of workouts to go a little harder after a while because the body feels good. No...No...No! Some restraint is required and think of the bigger picture, its 'easy' for a reason and have faith that in doing this session 'easy' it will help to support other session throughout the week.
Stay Disciplined:
Again this is so true for so many things within an IM campaign. It's easy to undo all the good work with undisciplined behaviour. It is very much the small things that need the disciplined attention, diet, stretching, core, and recovery.The plan and discipline have a close relationship. Being disciplined enough to stick with the plan (and the specific instructions) must be a big part of achieving the goals.
It simple....isn't it?
It's a question to ask...which is stronger? The mind or the body? Many people will answer the mind....and this is why people give up. In fact the mind isn't strong at all, it can be easily influenced by many factors and therefore, again, there is the need to stay disciplined. But this is where the body can be an influence, it IS much stronger than the mind and in many athletes it has the capacity to physically push harder and longer. One of the challenges of any sport, not just Triathlon, is to harness the power of the mind for good rather than evil.
If I can maintain this mental and physical focus throughout the 24 weeks, then anything is possible.
The plan also consists of a few other areas which have been a focus for a while but only now I have had a break through.
The Diet......FINALLY I have turned the corner with my diet! Yes, I know, it's taken me a while but I have found that with KO participating in a 12 week Body Transformation Challenge, both of us have been introduced to whole new way of eating. The big thing, with this has been the discipline with the portions. Sometimes I look at the portions and think, 'this is going to be flat out feeding a mouse, let alone me' but I have been true to the philosophy and gone along with the idea.
Along with this has been a conscious effort to eat a lot less sugary foods.
The other big thing is that over the past 5-6weeks I have just had one (375ml) soft drink and this one was a diet variety. Water...water...water and the occasional cup of tea!
The Weight.....
Finally I have got the right formula of eating right and portion control. I have begun the 24 week campaign at a weight of 80kg. This is the lightest I have EVER begun an IM campaign (5-6kg lighter) and it means that, unlike other campaigns, I'm not chasing the weight down and can purely work on the training.
The Core....
If I can maintain this mental and physical focus throughout the 24 weeks, then anything is possible.
The plan also consists of a few other areas which have been a focus for a while but only now I have had a break through.
The Diet......FINALLY I have turned the corner with my diet! Yes, I know, it's taken me a while but I have found that with KO participating in a 12 week Body Transformation Challenge, both of us have been introduced to whole new way of eating. The big thing, with this has been the discipline with the portions. Sometimes I look at the portions and think, 'this is going to be flat out feeding a mouse, let alone me' but I have been true to the philosophy and gone along with the idea.
Along with this has been a conscious effort to eat a lot less sugary foods.
The other big thing is that over the past 5-6weeks I have just had one (375ml) soft drink and this one was a diet variety. Water...water...water and the occasional cup of tea!
The Weight.....
Finally I have got the right formula of eating right and portion control. I have begun the 24 week campaign at a weight of 80kg. This is the lightest I have EVER begun an IM campaign (5-6kg lighter) and it means that, unlike other campaigns, I'm not chasing the weight down and can purely work on the training.
The Core....
Critical! If it's not strong then everything suffers. I guess this is been something that I have neglected up until the Melbourne IM campaign but now I have it as a priority session, where before it would be the first session to be pushed aside. Including Pilates, these sessions are happening 3 times a week.
The Stretching.....
Critical..... I have found this again is a part of my training regime that was neglected in the past, mainly due to the fact is that you get home from a session and need to get to work etc. and just don't get time for it....well, it's a priority and I have made time. I have put together a 25min stretching routine that I do 2 times a week and a shorter 10-15min stretching session that I factor in after harder or long sessions.
The Recovery......
VITAL! The stretching is apart of this recovery.
It is the ice baths, whilst painful after the initial shock it is sooo valuable in bring the body back up to speed, giving those legs their 'zing' back.
The recovery shakes after longer and harder session or making sure I eat within 45min of a session to help the body to recover.
The massage are an important aspect of this recovery and will continue every 4 weeks up to 14 weeks out then will be every 2 weeks.
Sleeping in my compression tights is something that I have embraced and found further support the recovery of the legs.
It is early days in this campaign but there a distinct smell in the air this time round. There is a aroma of focus and commitment that was not possible there in previous campaigns. The weight alone is something that brings further confidence and opens up all sorts of other possibilities over the next 24weeks and, of course, on race day.
The Stretching.....
Critical..... I have found this again is a part of my training regime that was neglected in the past, mainly due to the fact is that you get home from a session and need to get to work etc. and just don't get time for it....well, it's a priority and I have made time. I have put together a 25min stretching routine that I do 2 times a week and a shorter 10-15min stretching session that I factor in after harder or long sessions.
The Recovery......
VITAL! The stretching is apart of this recovery.
It is the ice baths, whilst painful after the initial shock it is sooo valuable in bring the body back up to speed, giving those legs their 'zing' back.
The recovery shakes after longer and harder session or making sure I eat within 45min of a session to help the body to recover.
The massage are an important aspect of this recovery and will continue every 4 weeks up to 14 weeks out then will be every 2 weeks.
Sleeping in my compression tights is something that I have embraced and found further support the recovery of the legs.
It is early days in this campaign but there a distinct smell in the air this time round. There is a aroma of focus and commitment that was not possible there in previous campaigns. The weight alone is something that brings further confidence and opens up all sorts of other possibilities over the next 24weeks and, of course, on race day.
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