Intensity

It`s nearly 2013. In my book that means I need to up the intensity of training to stand a chance of getting into any kind of decent shape for the early season duathlons. I managed to get a few good sessions in whilst at work, before the Christmas break. Now that I am on holiday it feels harder to get training sessions completed. The last 2 nights I have trained at beyond midnight! What I really need are races. I may get a cross country race in on 9 Jan but after that I am on a course with work for 3 weeks. Getting decent training completed could be difficult during this period - not great timing. Training has been going ok really; at least I am not feeling like an injured freak any more! I am really enjoying the tacx flow turbo trainer and it feels like I am getting some great bike/run sessions done. The latest creation seems very useful: Warm up on the turbo. Then continue on the turbo with a gradual increase of power at 2 min intervals - 180W, 200W, 180W, 220W, 200W, 240W, 220W, 260W, 240W, 280W. Then go run 4 x 1k on 4:30. Then get back on the turbo and start at the power that you finished at previously but work in reverse (harder to easier). Build as many of these bike/run bricks as you like. It works great for running off the bike and for riding off the run! Enjoy.

Running Again

Can’t believe how quickly time is ticking by lately. It’s nearly Christmas! When January arrives it normally means that race season arrives almost stealth-like and we always seem to be behind getting some speed work in for the early season races – well, I normally feel like that. So, as I am looking to focus on Duathlon racing, I have started to introduce some speedy-er sessions into my training. Firstly, I should clarify that I am training ok at the moment. My injury problems have improved – not disappeared – and I am able to run properly. This is good and I am enjoying my running. Recently I have been doing 400m and 800m intervals, mostly as part of a brick session on the turbo. Talking of the turbo, I have a new one! My Cateye is still going but the computer read out has broken and I cannot get spares. So I use the Cateye turbo for training at work and have a Tacx Flow in the garage. I like the Flow as it has plenty of options to keep your sessions interesting.

I really wanted to get some cross country races done in January but I have a training course to complete at work, which will take all month. With the first Duathlon race being the first weekend of March, that does not leave much time to get some race speed in the legs. That said, I have been surprised at my running as it is not that bad. Not sure where the bike speed is right now? Weather permitting, I am still periodically riding to work – a round trip of 38 miles. I got totally fed up of coping with supposedly good bike lights that were actually rubbish. So, I did some research and splashed out on some lights that can enable me to see where I am going. I went for this Gemini Duo. It is fantastic! Very small but incredibly bright. There is also a helmet mount.

Immediate goal? Stay healthy!

We're Off!!

I don’t seem to be capable of updating this Blog often enough! But I want to keep it going as it contains some ‘history’! Catch up time. I am now based in the Staffordshire area, after returning from the horrible place where all Serviceman go at one time or another to do ‘their bit’ for Queen and country. I couldn’t do much specific training out there but I did complete a good bit of conditioning and spinning. So i was in ok shape. As ever, I was eager to get back to some decent training ready for the 2013 season. After missing the entire 2012 race season (apart from the early season cross country) I was perhaps too eager! Hence I picked up a few injuries since I returned at the end of August. The most annoying, and lingering, problem is my hip/ITB. This had wiped out all hope of any running. It still isn’t great but with physio and a gradual run build programme I am now up to 40 mins running. I am doing an intensive physio routine and also some gym circuits. Add to this around 150 miles a week biking on very hilly routes, I have actually bagged 2 months of good base training. If I can stay healthy I reckon I can get in shape for 2013. The long term plan remains an attack on the 2014 duathlon season, when I move into the very veteran age group! I would still love to bag an international Age Group medal – let’s see where this goes! As for 2013, I will race lots to get the edge back; however, the emphasis will be on bike/run. So triathlons for fun and duathlons for serious business. Also, bring on the bike TTs again! Shooting for a 1:55 50 mile TT but I would need a decent day for that, not to mention hitting 55 min again for a 25 mile TT. Nice to be back!

Life Out There. . . .

Struth! It has been so long since I entered a post here. life has been so hectic and, what with internet problems at home, moving house, new job. . . . . Well, you get the picture. Anyway more detailed update to follow!

Getting Back in the Groove (ish)

Time has slipped by again. I am finding it difficult to findthe time to make entries on this Blog. However, I am determined to keep this record of my sport chugging along. My post-deployment leave has finished and I am back at work in my new job at TSW Stafford. the job looks good and there is a good bike commute on offer. I tested the ride a few times last week and it is going to be a very hard winter, me thinks! The hills are constant and quite draining - well I did live in Cambridgshire previously! So last week I did a full week of training, including 3 runs. However, my achilles' are not good and I struggled to put together any decent runs. I was tired by the weekend too and I seriously need to build back the training volume slowly! I just know that I will go and load up the training volume and intensity at the same time! Last Thursday the Tour of Britain was passing through my area. I managed to ride to the start (met Roy B) to soak up the atmosphere. Then, I rode back home to collect my girls to go and watch the race climb the Okemoor hill (my new training hill). Then, we hot-fgooted it to the finish to watch the race end in Stoke. We had a great day and both my girls were well happy to see Twiggo and Cav in the flesh - very close- up too.

I drafted the top paragraphs last week. What was I saying about getting back to training volumes slowly to avoid injury? Poop; I am crocked. Both achilles tendons are giving me grief and now my ITB on my left side is quite bad. Stairs are a struggle at the moment! I guess I just need to rest up, stretch and work the achilles. This is all very frustrating, particularly after the wiped out 2012 race season due to my detachment with work. I had hoped to race at Carsington Duathlon in october - no chance of that now. I am off now, before I complain any further!

Back in Business - Sort of!

I am back in blighty after my 4 months in multi-sport exile! I am not in great shape but certainly reasonable enough to start building the trainig up. The only problem is that I have 2 dodgy Achilles Tendons now! I did the least training volume over a 4 month period that I can remember; yet my achilles' are the worst they have been. At the moment I am on leave and training every other day - nice and easy. I have bike serviceability issues; hence, although I have spent 4 months unable to ride outside, I am still hindered! I have ventured out on the TT bike to test the ride to my new job at Stafford. The ride (bimble) took 1:05. So that should be a tidy regular ride over a very hilly route. I suppose it would feel quite hard in mid-winter. But in August it felt fine! As for running, I run, tend to my poorly Achilles'; then run again when I am able! Let's see if the rehab work can clear this stuff up like it did a couple of years ago.

Still Alive - Just!

Hello Bloggers out there who still check in to this Blog - not many, I fear! Well, training is ticking over but this summer has to be the worst triathlon season for me since I started the sport. It has been extremely difficult to see others race. However, the weather has looked so bad back in the UK, I doubt if I would have enjoyed racing anyway! Only about a month to push now! Trainin is still conditioning, spinning, rowing and treadmill. My achilles is giving me problems, which I am not happy about. Can't wait to jump on a real bike and start buildingf back up for 2013! Check in and say hi if you can - it's lonely here!