Voyage of Discovery. . . .

That's how it feels for me with this Ironman training. After quite a big week at 16 hours I managed a more intense structured session on the turbo, followed by a run of 5 x 1 mile with 1 min RI increasing the pace each rep. The aim was to complete the efforts way above IM pace. I completed that and the numbers on the turbo were very good for me. Here is the session: Warm up. 5 x (1:15 hard, 15 sec easy). 5 min spin. 10 min over gear low cadence. 5 min spin. 3 x 2 min hard, 3 min spin. 5 min easy. Repeat to 90 min. Then straight into the run.. Now this is certainly not an Ironman session - or is it?! That as I what I mean about a voyage of discovery! Being self coached I often make my sessions up as I start the training! I am doing long slow stuff too but I will never stop some sort of effort training. My main query is whether it is productive to complete the long TT bike sessions followed by long run. This tests nutrition and gives me confidence. I just need to be careful not to run too long - in 2011 I ran 20 miles off a 3.5 hour bike and got injurred.

Taking Stock

Well, as normal the start of the season is coming one instant. Then all of a sudden it feels like ground rush, with the key races suddenly just round the corner. I always start running all manner of things through my head: my training has not been structured, i have missed key sessions, I don't have the endurance, I missed the speed work. . . . . And on it goes? But recently I stopped all this nonsense and just thought in simple terms. I have a training diary and a look at that revealed that I have probably had the most consistent training period over the last 6 months that I have ever had. True, I have not done any true speed work. But I don't need to as my focus is on Ironman racing. Plus my recent duathlon race yielded a 36:47 10k over an accurate course. Not bad and certainly showing that I have all the speed I need. So what about running strength and endurance? Well I have completed a number of 2 hour runs - no speed aim; just a plod to complete the time. Also I have completed a couple of runs of the TT bike. The biggest one being 52 miles averaging over 20mph followed by a 10 mile run at 7:38 mile pace. What about swimming? Compared to last year I am way ahead of where I was in 2013 - not difficult! But I have completed a few (only a few 3k plus swim sessions. To be honest, if I am going to miss a session, it is always the swimming. I am confident of swimming 6:20 for 400m and my last CSS actually produced a 6:08 swim. More work needed on the swim but I know I can get through an IM swim. How much productive time to commit to the swim training is always a quandary for me. I am where I am and it would take so much time in the water to get faster that it is just not worth it. Although my biking seems ok, I am not confident of being able to ride for 5 hours and produced a decent Ironman bike leg and feel 'fresh' to start the run. The answer? more specific long TT rides with key effort zones building the distance. I have time to get these done. . . . . Overall I am in a good place I think. The test will be the National Middle Distance Champs on 8 June as I take on the Grafman at Grafham Water, which is my old stomping ground near Huntingdon. I received a couple of pics from Triathlon England today from the National Duathlon Champs. Quite an artistic shot, I think!

National Duathlon Champs

Well this was the final duathlon race myself into shape event. I had felt prior to this race that the previous 3 duathlons (Dambuster, Clumber and Inter Services) had put some form into my running. It turned out to be so as my first 10k split of 36:47 was my fastest for a couple of years, though I have not really raced that much since 2011. I was happy enough with that split, as I really did hold back over the first 5k. The bike was uncomfortable, though I enjoyed the closed roads. Some of the surfaces were dire but the pot holes were well marked prior to the offending hole. My second run at 5k felt strong enough but just no speed in the legs. I got isolated with nobody in front to chase and sign of anyone behind. So maybe I felt little need to go crazy. That said I was surprised at how slow the split was at 19:50 - oops. With 2nd in my Age Group it was a successful race for me and well organised by Functional Fitness. Now it is time to get some key strength sessions completed for linger distances. A few pics from the event below, which are free instead of a goody bag - a great idea! I still ended up with a Huub T Shirt as a prize anyway.

Racing into Shape?

It has been a web since my last post. I have fully intended to enter some race reports, and will do so very soon. The main reason for the delay is that I wanted to get some pics in the report. Sadly, I am struggling.to get any. The end of my early season duathlon races is here, with the completion of the National Champs at Newby Hall yesterday. But I will pick up further back, with the Clumber Park Duathlon (Sprint) on March 22. A short blast that actually saw my running ok. Next was the Inter Services Du Champs on 2 April, again a Sprint. Then the Newby race yesterday. I will complete full race reports it results below: Clumber 3rd AG, 2nd Vet (RAF Champs) Not Services Duathlon Champs 3rd Vet, 5th RAF National Duathlon Champs 2nd AG (with a pleasing 36:47 10k first run) Hopefully I can grab some pics and complete race reports later. Great results at the ETU Duathlon Champs in Horst this weekend also. Oz Ellis winning the Sprint race overall, Mal Rose just missing a medal in 5th, Jase Walkley also 5th in the long distance race.