Remember the Hurt Box?

A recent post of mine described the concept of the hurt box – remember? Well today I did a session where I was expecting to dust off the hurt box and delve inside. Indeed, a previous episode of this session had me going far too deep into the hurt box and had me worried! This was because the session was based on set power levels and the levels I was aiming at should not have hurt so much! I have moved on a bit since that session, so today’s session was actually more taxing when looking at power levels – hence why I was expecting to open the hurt box today.

So it was a pleasant surprise when I completed the first 6 min effort at a certain power level (I won’t say exactly what level) and I felt much more comfortable ……yippee, I exclaimed as I placed the hurt box back on the shelf – won’t be needing you today, box of pain! Interestingly, I was maintaining a slightly slower cadence than normal. This slower cadence felt good and I was ‘at one’ with my bike. Once the 4 reps of 6 mins was completed I hot footed it outside and completed 4 x 800m with 1 min recovery. I consider that my running is taking a back seat at the moment, so, despite a strong wind blowing in one direction I was pleased to cruise 800m times of 3:10, 2:54, 2:58, 2:42.

I now need to make sure that I continue to make steady progress and not go berserk because I feel ok! I am acutely aware that all could come crashing down at any time. Another 70 mile ride with St Ives CC beckons on Sunday and I want to thank my wife for making it possible for me to ride on these Sunday mornings. The session really wipes out the entire morning, but the benefit is becoming plain to see. Hopefully, the reward will be awesome bike splits next year!

One problem that is bugging me at the moment is saddle sores! I have never suffered with these before and I am wondering if some quality shorts would help? I am loath to splash out on some Assos gear – no kit can warrant that ridiculous price tag! Maybe my £5.99 Aldi shorts are too far the opposite way! Oh well, out come the vaseline again!

Later bloggers

Over Training or Moving to a Higher Level?

It has been said to me that I may be over training, especially for this time of year. So where do we draw the line at training hard and training to destruction? I admit that I am training hard. However, this winter is a bit of an experiment. I am taking more rest between the hard sessions and trying to eliminate junk sessions. The idea is that I break through to a higher (faster) level next year.

For me, I love the feeling of hurting myself. But I must hurt myself in a constructive way! For example, my conditioning sessions see my weights increase but the turbo tabata intervals will remain at the same effort until January. I suppose that the tabata intervals are not truly tabata intervals because I aim to maintain 480W at the moment. I would consider true tabata intervals to give me a decreasing power output as I train absolutely flat out. It is this absolute flat out effort that will wait until next spring. My recent rides with St Ives CC have been quite intense but until I get dropped I do not consider it too hard! Last Sunday we were down to 5 riders. We rode for the last 1 hour 50 mins going through and off; all of us too breathless to chat - it was silent; none of us willing to show weakness and ask for the pace to ease off! I suppose I consider that I have not found my absolute flat out effort level! At my age I need to do things differently. if I enjoy it, then that is sufficient for me. If I get faster, then game on!

Back to the gym tomorrow and also a swim drill session. Today was a rest day ..........again! I am weak!

Hello Bloggers

G'day bloggers.......... sorry, just thinking of Australia then. Well, it was a busy week up in Yorkshire with work but I did get some key sessions completed. Also, I am back to normal running again after a week off to sort my calf problem.


I was pleased to fit my conditioning session in, although I have modified the content to include tabata intervals on the turbo. This is serious pain - hence I like it! With no rest, I do 20 rep squats followed by tabata intervals for 3 mins, followed by 5 mins fast feet on the treadmill. These 3 exercises are hard............. very hard! I finish the routine with press ups, pull downs and ab/core work. Then I repeat it all again!


I didn't get much swimming done whilst away. The pool was so tiny that I barely had the chance to do very simple balance drills. I plan to catch up on some swim sessions next week.








Today I went out with the local cycle club again. I torture myself and go out with the fast group (there are 3 groups). For the 3rd week we completed 70 miles and it was full on from the very start. I am now wasted......... very tired indeed! We averaged over 23mph for the first half and over 19mph into a mean wind on the return. This training will make me very fit or very ill! My intention is to train all winter with the club - something different that I have not done previously. The pic is me feeling very tired after the ride.



Still, no pain, no gain. Or is it train don't strain?

Riding With the Real Cyclists

Just a quick update before I leave for Yorkshire for a work duty. I rode with St Ives CC today, as I did last week. I covered 73 miles this time and the weather was far better! I felt less tired too, although there is no easy ride when these guys go out - average nearly 22 mph, with some phaff and waiting for dropped people on the hills! If I am going to continue to train with these guys I need to re-jig my training accordingly. I risk burn out if I try and pack so much effort into my week.

A quick mention about IM Hawaii. What another awesome performance from Chrissie Wellington! She stopped for 10 mins to sort a puncture and still wins by 15 mins with a 2:57 marathon! Amazing.

I will miss my blogging this week but will have an extra big update when I return next weekend. Hopefully, I will be running again. Train well. Blog lots!

Training Update

Despite my 'easy' week I am feeling quite tired. This is largely due to my doing more tabata intervals during my conditioning session yesterday - I know, I know! I just like doing them! I did my normal conditioning session but substituted my low cadence hill reps on the turbo with 3 mins of tabata intervals. After doing 20 rep squats the tabata intervals totally destroy me! I quite like this feeling but there is no way I can do 2 lots of conditioning and some threshold turbo work in a single week. I think I am going to drop a conditioning session but maintain the tabata intervals. This way I can actually make the Sunday ride with St Ives Cycle Club without feeling too tired.

My calf is getting better and I am continuing to wear my compression socks........as shown in this pick from the Wittering Road Relays:

I completed some easy fast feet during the conditioning session and I am hopeful of full recovery next week. Talking of next week, I am away with work and I will not have internet access. hence there will be a blog drought from Sags Tri life. Normal service shall resume as soon as I return.

Train well bloggers 8-)

Battered by Tabata!

This week is an easy recovery period, which is handy seeing as my calf started to bother me. It is improving but a few more days recuperation should see things back to normal. As I have done for the last 2 years, I commenced my aerobic ramp tests. I do these every month to monitor progress. The idea is that I ride on the turbo, starting at 13 mph, and every 3 mins I raise the speed by 2 mph and up the gear yet keep the same cadence. After each 3 mins I also log my heart rate. I go up to 25 mph and then stop - total of 21 mins. It should all be aerobic and just start to hurt at the 25 mph point. When I started this procedure over 2 years ago I topped out at a heart rate of 175 for the 3 mins at 25mph. Yesterday I topped out at a heart rate of 154. Quite an improvement. The pic is me with turbo set up outside Henlow Gym. It sort of looks like I am lurking within the bike sheds!

After doing the aerobic ramp test I decided to sample the Tabata intervals that I mentioned a few posts ago. Here I go flat out in the hardest gear for 20 secs then take a massive 10 sec rest! I then repeat this for 3 mins. Man, this destroys the legs and sends the heart rate sky high! As I was not running off the bike as I normally do, I was happy enough to dip into barf zone. These Tabata intervals will be good in the future!

Today was my 3rd Swim Shack visit. Oh dear! This visit really made me realise that I am not a good swimmer! The example shown to me on film made it all look so easy, whereas I was very bad at the new balance drills! Each session I attend takes me closer to full stroke swimming and I feel sure that by mastering the basic balance techniques I can improve. However, I need to be patient and take small steps. I have some funny DVD footage of me half drowning and I will see if I can load it on the blog!

A Slight Tweak 8-(

What was I saying about not having any calf pain! After quite a hard week last week I commenced my easy week today. A nice gentle easy run on grass followed by a reduced conditioning session in the gym should do me nicely, I thought. However, as I trotted along my calf started to 'twang' at about 3k into the run. In a typical denial way, I refused to admit that there was any pain! It eased off as I carried on running but it is slightly tender now, right in the Soleus. Best I rest it for a few days to be sure. The good thing about triathlon is that there is always something that can be trained if injured!

With Turbo Man now gone last Sunday looked to be a bleak training ride. The weather forecast was not good ........ unfortunately, the forecasters were actually right and it rained very heavily all morning. It's only water! Get out there and pedal! So I did! I linked up with the local Bike Club who displayed their lack of commitment as only 4 guys turned up for the traditional clubrun - normally they have 2 groups of at least 10 on the road. However, to be fair, they did have some guys away competing in a sportif...........did I say competing? ..........er........I meant participating! Anyway, it rained and we all got soaked but we covered 60 miles. Plenty of bursts up hills etc made for quite a hard ride. Thinking back, my calf is probably complaining because the entire day was full-on. After the ride it was shopping at Tesco, sorting the kids mess, making dinner, washing, cleaning car...... I know, boring stuff! I am just a bit tired!

I have another Swim Shack session on Thursday and I am looking forward to that. My conditioning work in the gym is going ok too. I will soon be up to body-weight for my squats - then the real work begins. The Gym here really need to sort out their treadmills though. I jump on the treadmill and do some fast feet running at 18kph straight after squats and low cadence bike work. Recently, the treadmills have taken to cutting out! This is very alarming! Not sure if anyone has ran off the front of a treadmill before!

I am off to elevate my calf and drink coffee. Train well bloggers.

Alternative Training Experiment Continues!

Wow! A week since my last entry! Time is flying by. I have been busy with various things, not least organising the Henlow 10 mile road race. The previous 2 Project Officers sloped shoulders so I agreed to help. It is a big task but a great race; so if you haven't entered yet, do it now!

My training has been going well and I am into my conditioning sessions properly - that means that I now have weight on the bar whilst doing squats! My balance drills in the pool feel good and I return yet again to Swim Shack next week. Maybe I will do some work on moving forwards! I am getting good at bobbing about in the pool, but some forward motion would be nice!

Today was the RAF Road Rely Champs at RAF Wittering. I joined Jamie Elliot and his Brize team, as I could not scrape a team up from Bra/Wyt/Hen. the event was great but not well attended. The course is good (no vehicles) and flat, if a little windy today! True to my training experiment, I took my turbo and completed my long rep session prior to running the last leg of 5k. I was happy with 18:10 but there were some fast boys out there today! Our team actually finished 3rd, thanks to some consistent running from all the Brize guys who were all well under 20 mins. However, as the team was a composite, we did not qualify for the prizes. Oh well, we know that we were 3rd! And yes, I wore my compression socks. And yes, I received abuse. And yes, I am impressed with them, as I have zilch calf pain what so ever - unusual for me.

Time to sleep now.....ZZZZzzzzz