Finding New ways to Stimulate Adaptation

 The title of this post is very important to me as I approach the big six zero next year! It’s taken a while but I’ve come to terms with the fact that lifetime PBs mean nothing when racing now. I was still chasing lifetime PBs for cycling and triathlon into my early 50s. But resetting as I left the RAF after 34 years rocked my life in so many ways. Racing in any format went south. I ticked over at best. Since 2017 I’ve had a few ‘ok’ results but nothing compared to 2023. I’ve felt back ‘on it’ and ran really well . . . For my age. And this is what I’ve accepted - a new baseline that I need to hold or minimise the decline as best I can. This means repeating the strength and conditioning that seemed to set me up so well. But not just repeat the same exercises and build plan. I want to try and find new ways to stimulate the old bones (and muscles!) and hit the new age group next year during full bore. That means being in top condition and race fit for late March 23 to race competitively at the British Duathlon Champs.

So after only 3 strength sessions I’m actually getting hyped to see what I can achieve. I have 2 tweaks so far to make to the strength sessions. 

Firstly, include single leg bike technique pedalling on the spin bikes when completing the standard sessions. Secondly, incorporate calf specific strengthening. This is because there is evidence that calf strength is the biggest factor that causes speed decline in older runners. These are small changes but could be significant gains - or at least maintain my speed from this year. I’ll also bring in more stride sessions throughout the winter. I started quite late with these sessions this year. 

Ok. It’s early days but time tends to zip by quickly. I’m aware that I’ll probably need to start run track sessions Dec/Jan. 

Until next time. . . 

Resetting Continues

 Another week+ gone by and thankfully I’m continuing to recover from covid, albeit slow recovery. I’m still not firing on all cylinders but let’s not groan about covid anymore. 

I’ve completed 2 conditioning sessions back at the gym now. After the first one I was pretty sore for days. After the second session I wasn’t nearly as sore. So hopefully the strength and adaptation will kick in. 

In other news I packed up my Wahoo KickR for a warranty return. I should receive a replacement shortly. I only asked for some maintenance advice due to some creaky flywheel noises and that resulted in Wahoo offering a replacement. How’s that for customer service. 

So with no turbo to use I did some single leg work in the gym using their spin bikes. At this stage of my training where I’m building strength I actually think this single leg focus is a good thing. I’ll be incorporating this aspect into my regular gym sessions. 

I also got out for a spin with Jase Walkley last Sunday for a real ride! Great fun and riding the TCR was such a joy

COVID Recovery and Fake Nikes!

 Two weeks since my last Blog and at least a week into COVID recovery. Still not feeling great and my good form seems a long time ago already. Of course I’ve been here many times with injuries and illness. The mind plays tricks and you think all is lost. Truth is, I need these short and long term goals and the training build to hit those goals. So when the training is interrupted and the goals are reset and seem way in the future it’s tough. That’s space I’m in now. But the pressure - if that’s the right terminology - is that next year I move up into the 60-64 age group and if I can relocate this year’s form I feel that I can be competitive in national Duathlon competitions. Plus I’ve qualified for the European Sprint Duathlon champs; just don’t know where this event is yet or when or if I can afford to go🥸. 

Anyway, fact is I am now resetting from covid and aiming to start the same kind of routine that got me fitter than ever this year. That means the start point is conditioning. Here we go! 

On to the next part of this blog post - fake Nike Alphafly super trainers! I love the Nike Alphafly and Vaporfly trainers. They are a game changer for sure. So when I saw a purchase option for Alphaflys at £99 I thought wow; got to get me some of these. . . . Even though I don’t need them right now. The provider was OnBuy.com; supposedly a reputable shop window purchase site. Turns out they are fake. When I received them they were instantly way heavier than my current real Alphaflys. 

As well as the weight, they are not stiff at all. I can bend them in half. Where as the real ones are mega stiff - and stiff for a reason; so I assume the fakes don’t perform well at all. 

Another cake signpost is the tongue label on the fake:

The words Alphafly NEXTZ is clear. But this is not what genuine Alphafly shows:

It is clear that the proper words should be Alphafly NEXT%

So there we are. Always purchase from a known source! Good news is that I can return these and OnBuy.com do provide purchase protection. 

Onwards and upwards 

End of Year Races Derailed - COVID Hits

Today is 2 Sep 23 - yup, birthday time again. My present to myself this year is a sose of COVID

Darn it; this will deinately mess up my race plans for end of season. It's Newcastle 10k next Sunday. Then the Autumn Darley Moor Duathlon on 17 Sep 23. Finally, I had planned to race the Knutsford 10k on 1 Oct 23. All these events are now looking very doubtful. I guess I just need to reset for next year earlier than planned.