EZ Ride and Roast Dinners

I always know when I am fatigued because I start to dream of roast dinners whilst I ride my bike! Today I did a swim technique session in the morning and an EZ 25 miles on the bike. After about 10 miles on the bike I started hallucinating about roast dinners! I was in recovery ride mode and going very slowly but I still felt weak - there is never a roast dinner available when you need one! I had to make do with some rice pudding when I got back to work

With hard sessions on Tues and Wed, coupled with lack of sleep, I suppose I need to take it easy. Hence tomorrow will be another easy day, as will Saturday. I have a 25 mile TT on Sunday and I want to give that a good blast, so no need to be tired on the start line! This will be my first 25 mile TT outside of a triathlon bike leg and I am a bit wary of it - mixing with all those 'real' cyclists is scary! The worst thing is the start time. There are 150 entries and I am off at number 3 at 0633! Not sure if my legs will be awake by then! I would love to break the hour for the TT but I don't think I am capable of that; not that I won't try!

Respect

Did 45 mins swim technique this morning as I was tired from yesterday. The thunder storm last night had my youngest, CJ, keeping me awake far too much! Did a good run session today too:

Warm up 10 mins

20 mins tempo

10 mins EZ running

20 mins tempo

EZ running to fonish.

Clocked up 10.8 miles in the process and the 20 mins were quite hard. By 'tempo' I mean fast enough so that it is hard but you can mutter short sentences! Apparently this type of session is key to being a good distance runner - well that is what the gumph I received from the London marathon people said. I did the session with Mark Hutch here at Henlow. He has been training well for 4 weeks now. Today he felt bad and so nearly stacked the session after one loop of the course. However, he hung in there and finished - respect dude. Legs pretty tired now after 2 reasonably hard days. I will have a recovery day tomorrow - but not too much as i have to keep up with Daz 'fast man' Sharpe. Daz is trying to use some kind of mental torture to wear me down ..............................it's probably working!

A Big Volume Day

After a rest day on Sunday and just a 5 mile fartleck run on Monday, I was ready for a big day's training. Today was:

Bike easy to work 30 miles - av 16mph
Swim at lunch 30 x 100m on 2 mins
Bike home with efforts 30 miles - av 19.6mph

Was on the single speed so it was really a case of keeping a tempo pace all the way and blitzing the hills as hard as I could. Pretty tired from the ride back now. Swim went ok but I am slow......even slower than Daz Sharpe, I am sure!

An easy spin into work tomorrow and a 10 -12 mile 30 sec decreasing interval run session tomorrow - I'll explain tomorrow if anyone is interested!

Catch you later friends.

Training Update

Been a while since I mentioned the training load. A big 2 weeks planned and a 25 mile TT also. Managed 14:42hrs last week and a race, so not exactly a light week. Did a decent long brick session yesterday:

10 mile bike to Mick's
7 mile run with Mick
34 mile bike (hilly and windy!). Av 18mph
8 mile run

Felt quite tired after that. Almere, at 75 mile bike followed by a 18.6 mile run is not going to be easy! Hence these brick sessions could be key training. The Dambuster Olympic distance Tri is on 21 Jun; that should be a good test to see where I am at. More info on training completed later in the week.

A huge well done to the guys who completed Ironman Lanzarote yesterday. The wind, hills and heat really make this event the toughest Ironman on the circuit. I was in bits after doing the London marathon, but these guys did a2.4 mile swim and a 112 mile bike before setting out on a marathon!! Unreal!!

Train well peeps............... oh, and Turbo Man was running well yesterday! He could do well on his Half-Ironman tour.

Brize Sprint Tri

Loads of bike bling on offer at Brize! Check out this little beauty!

Since the current team of Jamie ‘not really fat’ Elliot and Nick Maxey took over the organising of Brize Sprint Tri the event has become very slick and great fun. With about 80 participants yesterday and the sun shining, it was a great event – very enjoyable. There are always a few stories to be told after a triathlon; so here we go!

My Race - Swim: Faced with a 4k swim at the World Champs in August I had decided to take every swim nice and steady. Hence I started at a nice cruise speed in the 400m swim for this event and felt very relaxed. Maybe too relaxed as the other 3 guys in my wave were about half a length ahead of me after 50m! I stuck with my plan and by the end of the 16 lengths they had all come back to me and all 4 of us exited the swim together! I had a slick T1 and first out onto the bike by a large margin.

Bike: The bike was simply head down and go. After the initial technical part through the housing estate I worked a big gear. However, I soon started to blow and had to settle for a higher cadence – or blow up completely. The new front wheel felt great but I had no idea if I was going well or not. There was no sign of anyone from previous waves and nobody in sight behind me. After about 5 miles I caught a girl from the wave ahead of me and had a couple more in my sights that I just failed to catch. I pretty much spun the legs easily over the last mile to prepare for the run – but I was tired!

Run: I was worried about my glute on the run so I really eased into it, just trying to maintain some form for the first half. My glute felt fine (very happy!) and as I started catching people I managed to feel the run legs coming back after the bike – though I had the beginnings of a stitch in my side (a common problem for me). I eased back to avoid a full blown stitch and that seemed to work. I was able to manage full blow pace over the last ¾ mile and the sight of Turbo Man from the previous wave up ahead was spurring me on! I got within 15m of him but the finish line came too soon! I had really shifted over the last 800m but I know there is more to come on the run.

As for final positions, there was a timing problem. I was announced as the winner (52:52) but I will wait to see the revised results before accepting the win (I timed myself as 54:49). Greg MacDonald was a no show. A far better triathlete than me, I was looking forward to racing against him. Dale did show, but only to help time the event as he was racing at the weekend. I must point out that there are many faster guys in RAF Tri who do not seem to support these events. It sure would make good racing if they pitched up.

Turbo Man finished with a faster time than last year, despite a slightly longer course. Debs Pratley knocked over 7 minutes off her time from last year – awesome! Vicky Webb won the ladies event, only just missing out on breaking the hour barrier. Bev was not far behind.

Overall, I am very happy. I seem to be in good shape, despite holding back due to injuries/recovery periods. I am now confident I can complete a last training build period before hitting some real quality work prior to the Inter-Services and The Trentham Big Half Triathlon in July.

Time to Race

Time to race! Can't believe how quickly May is going by! Brize Sprint tri tomorrow. I am in no way the same shape as I was last year for this event. However, I plan to use it to help get me into shape!

It will be interesting to see how Turbo man goes as he seems in good shape! Also coming up is IM Lanzarote, with a large RAF Tri contingent. We can follow them on the web-cast. For anyone out there interested, the race numbers are as follows:

Pete Norris - 279
Stu Tipton - 295
Simon Covell - 641
Chris Tasker - 67-
Doug Malcolm - 850
Roy Brunning - 957
Mike Scott - 1122
Bob Rollins - 1097

my tip for victory at Brize? Either Greg MacDonald or Mal Rose - unless Dale turns up........!

Pain in the bum - Pain in the neck!

After nearly a week of easy stuff following my bike spill I have an official pain in the neck and pain in the bum. Swimming is difficult. I can run but my glute is very sore. Man, all I seem to be doing since 13 April is recover from soreness! Good job the major aims for the season are in August! Not sure if I will get out for a ride with T Man tomorrow as we have visitors. Maybe the rest will do me good.

Kelda has a cycle sportif tomorrow so let's hope the weather is good up in Jock Land and that she stays safe. Let me know how you go Kelda. Is your daughter riding too?

Body Recovery. Bike Recovery

Bike recovery is slow! A possible replacement wheel for my aero set up is shown in this pic. Where is it from? Who makes these wheels? What is it made of? All these questions are top secret. Needless to say it is a stealthy wheel indeed! How long before Turbo Man is asking questions about this little number?! The plan is to match this front wheel with my disc wheel. If I need a non-aero set up, then I am going for a set of American Classic 420s, as recommended by that cycling legend, Daz Sharpe!

As for my recovery from the spill last Sunday, I am lucky that I had an easy week planned anyway. My glute is giving me problems and I think I have whiplash as my neck is not good. Apart from that I am fine! I managed a short swim this week but running is not really that much of an option just yet - will try and run tomorrow. Brize Sprint Tri next Wed. Not sure how it will go but remember, the aim is to enjoy our racing; I intend to do just that!

Crashed and Burnt 8-(

Here is the RAF contingent for the Shires and Spires Cycle Sportif held on 11 May 08. The weather was great and we were looking for a challenge over the 82 miles! You may have already heard that I crashed at 46 miles but I will come to that. As we set off in a bunch of about 20 riders we soon got up to speed. Before I knew it we had covered 10 miles in 27 mins exactly - not a bad pace! It felt so easy in a bunch too. Without going into too much detail, myself, Mick and Mike Masters managed to get in a good group that was shifting some! Whether it was a loss of concentration on my part or a lack of signaling from the riders ahead of me, I suddenly was faced with 4 riders almost at a dead stop and me going at about 20mph. Can't really remember much except whacking the back of my head. It was such a thud I thought that my helmet had come off. However, the helmet had actually done its job - it was cracked, as was my head! Anyway, I won't bleat on! Only one more whinge: I wrecked my carbon wheels..........sniff....... I loved those wheels. My bike was unridable (is that a word?) so it was the broom wagon for me. I would have loved to have finished the event as I was averaging a shade under 22mph for the 46 miles. Mind you, T Man explained that all the real hills were in the last 20 miles.

More recovery is needed.........again! I'm off to nurse my bruises and search for some wheels!

Shaved and Ready?

As you can see, my stick, but smooth, like legs are ready for the Shires and Spires Cycle Sportif on Sunday.

I just hope that my training buddy turbo man has removed Sherwood Forest from his legs - well I don't want any whip-lash from his foliage as we stomp up the hills!

Age Catching Up with Me?

Here I am during my recent brick session! Gone is the power running of previous years - replaced now by a shuffle and vigorous arm swinging 8-( I am coming to the end of a 3 week volume period of training and I am feeling tired. Having never ending illness in the family doesn't help as sleep is continually disturbed. It's amazing that I have not been ill, as everyone else has in the family!

It can't be all bad though! I completed my 10 mile run yesterday - including 5 x 1 mile increase in pace (won't call them efforts because they were too slow!). I had an easy 25 mile spin on the bike planned for today and a swim drill set. The drill set was reduced to 30 mins because the pool was closed. Mark Hutch came with me for the bike ride and he was feeling quite perky. He was a different person to the guy who did the brick session with me last week. I ended up going slightly faster than I wanted, averaging 18.2mph for the entire ride. It was quite windy today and the legs just weren't working well. Let's hope that they improve for the sportif on Sunday. I plan to swim tomorrow morning and do a tempo brick session later in the day - same as last week but with an extra brick added! However, if I am feeling fatigued, I may adjust the session accordingly!

Goodbye from Blog land! Did you know that the term 'blog' comes from the term Web Log? Remarkable!

Training Update

Ref the post below about fish that ride bikes well ........... they can run fast too!! We're all doomed! (said in a Dad's Army voice!)

I successfully ran 7.2 miles on monday! Yippee! Ok, it was slow but my legs are gradually getting back to normal. Yesterday was a big training day: 30 miles EZ into work (never feels EZ at 0600). 3k swim set as 30 x 100m on 2:10 nice and relaxed. 30 miles home as 3 mins effort 5 mins steady. Quite tired after that day. Today is another test on the legs: 10 miles with 5 - 6 1 mile efforts (not flat out but brisk). Update to follow.

Fish-like Triathletes

Ever heard the saying '..... like a fish riding a bike, it just doesn't happen!'. That saying often applies to triathlon. I am finding swimming frustrating........just like I have for the last 4 years! people say 'it's ok, you can bike and run well.' So how many triathletes out there can swim like a fish and take their fishlike qualities onto the bike and ride like Lance Armstrong? Seemingly loads!! Judging the way this little guy rides, they don't need saddles either!!

Where are They Now??

As the race season approaches, I was thinking, where are those guys that were pounding the race circuit a few years ago?

Steve Cruttenden: Fast man and RAF representative. Cool biker, with the most aero position that I have ever seen! Man, he used to be prone on his cross bar! He may have left the service?

Si Bellamy: About to undertake Staff College. Good coach and good triathlete also! Entered for the London Marathon for 2008 but pulled out due to injury.

Chris Moult: The quiet man of RAF Triathlon. Super vet (far better than me). Ran like the wind! I think he has left the Service (not to sell double glazing - that is Ted Moult for all you oldies out there who remember who that is!) and taken up a reclusive existence in a mountain hut in France.

John Crewe (JC): Quality triathlete who decided to go long and just kept going! Did IM France and not competed since. He has the legs of a 90 year old and the lungs of a 30 year old - he keeps breaking! Was meant to be doing London Marathon but his legs broke......again. He posts on the RAF Tri forum now and again so we may be able to entice him back into Tri. Last seen pretending to work at Cranwell.

Al Gill: An Armourer with no neck. Good swimmer, reasonable cyclist, doesn't particularly like running. However, on form, he could challenge the best. Last seen instructing at Cosford and about 3 stone over his racing weight. Knows far too many jokes - good guy to have on tour.

Dave Richardson: Good runner and was really progressing in triathlon. Disappeared a couple of years ago. Spotted at the Honington Road Relays looking relaxed and stating that he could not find the time to train for triathlon.

Steve Warner: Thanks for reminding me about Steve Debs! Steve was great fun and a good triathlete; if I remember, he was not a running fan but loved biking. Great sense of humour and, like Al Gill, the man to have on tour! Suffered some funny 'turns' as he got older! Had to be dragged from the water at the finish pontoon of a triathlon as his legs had gone floppy - I thought that was normal for all triathlon swims! Last seen at Lyneham dabbling in mountain biking.

Secret Training Method - Bounce Training!

The secret is out! Here I am with my new coach - CJ. I rode 63 miles this morning with Mick; however, that training was just a red herring. The real training took place when I got home. Bounce training is about to take off as the best triathlon training method available. Notice the technique required: a stupid look on the face and flapping the arms as if attempting to fly. My coach gave me a fine demonstration and here she is showing a much better flapping action than me - note that I have a dropped elbow, which is a common mistake in both swimming and bouncing.

For those that are not yet aware, Turbo Man (Mick Pullin) now has his own blog! Nice one T Man. No doubt there will soon be links from the RAF Tri Website to all these blogs. The big Cycle Sportif on 11 May is nearly here - 82 miles of hilly riding in bunches of 'real' cyclists! I have to remove my tri-bars for the ride.......oh how will I cope! The plan is to ride very slowly for the first 50 miles and enjoy the countryside. The quandary is, when setting off with 20 other riders, does one go with the bunch and attempt to draft for an easy ride, or should one back off so as not to go too fast to early........mmmmmmm, I feel a poll coming on! Enjoy the Bank Hol folks.

Brick Session

My first brick session of the season completed today. I didn't go 'full bore' as I still don't know how my legs have recovered from the FLM. I managed to drag a wannabe triathlete, Mark, out with me as well!

The session was 3 miles tempo on the bike and then straight into 1k run. Aim was to maintain bike effort and increase the run speed on each rep.

Results: Run 1 - 3:54. Run 2 - 3:45. Run 3 - 3:25 (ok, I went a bit fast!). Run 4 - 3:16. I am quite pleased with this as I felt quite perky on the run! True, the bike was not full on, but happy enough to finish reasonably fresh. Mark canned the session after the third rep due to nausea - but well done for even attempting what is quite a hard session. Next time it will be 5 build bricks but I will have to maintain a smaller increase in run speed or I will hit terminal velocity! Also did a relaxing 40 min swim session earlier today. The Bank Holiday training will be based around a long bike with stick man Pullin and maybe a venture into double figure mileage for an easy run...............but before Mick pipes up with "Where is your rest?!" Monday is a day off. Train smart peeps.................just like me!......yeh right!

Hard Bike Session!

Yesterday was a very hard session on the bike - my first real sustained effort session of the year! I did a 2-up 10 mile Time Trial with Mick - twice! Now Mick says that he is getting close to his racing weight; as you can see from the above pic of Mick (taken just prior to starting the first 10 mile run), he can't afford to lose much more weight! No wonder he is riding well!

I cycled to the race start - a nice and easy 10 miles. We went off first, as we were going to finish the first 10 mile TT and then join the queue and go again (we are hard!). It was great fun and the effort when tucked in behind Mick was significantly reduced due to the drafting effect - even with Mick now super skinny! The course is an out and back loop. The wind on the return leg made it very tough indeed, as it was smack in our faces. We pretty much went full on for that first effort and I knew that we would be facing a world of pain on the second run! I was right; boy that second run was hard! The course is not fast and there are some real drags and fly-overs to negotiate (and 7 roundabouts to contend with!).

Results: 24:20 and 25:00 - not official! Not great times but everyone seemed to be slower yesterday due to the wind and cold. I had not finished and as I set off for the 10 miles home I set myself the target of averaging 20mph. I just dipped in at 29:54. The head wind and one severe climb just about killed me off and I am now officially pooped! I was impressed with Mick; his riding is far ahead of where he was this time last year. Nearly time to swim, so ttfn.