The Importance of Routine and Stability

I should have been in KSA for 3 weeks now, fitting into some routine and acknowledging the stability of what my work life offers. These things have not happened! There was a problem with my previous visa that expired in 2017 when I left the RAF. This meant that I was refused entry to KSA and now the mess is supposedly being rectified. As to whether the situation will be sorted at all is another discussion. Right now, as I remain in the UK waiting, I am realising just how difficult it is to train and set realistic goals when my domestic situation is so fragile. I'm not even sure where I will be living or working. The impact on my family of preparing to depart to Saudi and then departing, only to return for who knows how long is huge. The accumulation of these things mean yet more tick over training. It seems as though the last 2 years have been 'make do' training and hardly any racing as a result of external factors forced upon me...... That will be because that's the exact situation. This post is turning into a rant - not good. So after returning from my stalled Saudi deployment (which was just 36 hours hanging around in airports) it took a week to feel any where near fresh. The focus has been on remaining healthy whilst still training consistently. I have had rest days and easy days far more often than I used to. With increasing age, I need the recovery! However, interspersed within all this rest I have completed some key sessions that only really work if completed fresh. For example, yesterday I Completed a sweetspot bike session on the rollers (1 hour) followed by a run off the bike as a tempo pyramid set:2 min, 4 min, 6 min, 8 min, 6 min, 4min, 2 min all with 60 sec RI between efforts. I was aiming for half ironman effort level and pro ably exceeded this pace, averaging 4:13 per kilo. A decent session but my hamstrings are tight again. Not sure why this happens? More stretching needed.

Back to the Middle East

The date for my move back to the Middle East is now confirmed. So what does this mean for my triathlon journey? Thanks to my previous 2 years spent in KSA with the RAF I pretty much know what to expect. Training will be centred around the accommodation compound. This means multi-lap bike riding and turbo/rollers to get the cycling completed. Ditto for running; lots of laps and some treadmill work. Strength work will be vital and there is a decent gym to undertake this conditioning training. Swim training should be improved as there are 2 pools to choose from and these will be available most of the time - no real timetable to restrict training. I have my trusty single speed bike already in-situ: I was going to take my race bike. However, a travel complication has prevented this. . . . .Doh! To enable indoor training (air con a must!) I am taking these rollers: Yes; fold up rollers! I have not used these yet but I will post a review once I have pedalled some decent sessions on them. As for racing, I have no idea what will happen. I would like to race in some of the Middle East big 70.3 events but time will tell if this will be possible. Moving up to the 55-59 age group is motivating. Let's see what happens. . . . .

Moves and More Moves!

In terms of the racing season, 2018 is virtually over. For me, it's over before it ever started! So that is no real racing since 2016 - a 2-year period of stress and chaos! I thought that the last blog post would be the start of a few race reports. But no way! Finally, my start date for my post-RAF career in Saudi is firming up. Around 27 Sep 18 I will depart for Dhahran. After the last race a Darley Moor we booked a last minute holiday to Annecy in the French Alps. Thinking that I would be departing for KSA early August, this holiday would be sad and also happy, as Annecy is a great place to be - especially when the Tour De France is happening! Cut a long story short, we got back from the holiday and my Mum died and we also decided to move house prior to my departure. So the delay in departing was a saving grace in the end. The move and Mum's funeral arrangements enforced a training break of about 10 days. Then training kicked back gradually. Cycling has been mostly on the rollers, which has been an adventure in itself! Really enjoying the rollers actually. There has not been much effort in training but that doesn't really matter. Running has been mostly off the bike, again with no real effort. Swimming has been non-existant until this week. I am suitably slow but enjoying the water. Ready for the new training environment I have treated myself to some new bike shoes. The Bont Riot Triathlon + shoe: First impressions are good and the fit is great. The entry system is simple, which suits me. I also purchased a couple of dull looking DHB ultra thin base layer tops. These are great for running in the Saudi heat: Some Annecy pics:

A Muliti-sport Race Completed!

Well, after far too long I completed a multi-sport race yesterday evening. The Crazylegsevents.com race team held an evening sprint Duathlon series during the summer months. Yesterday was the 3rd and last iteration - I had been injured and ill during the previous 2 races. With some recent training sessions showing signs of some sort of fitness I entered and raced. I cycled to the race (17 miles) steady and then raced, the format being 2.5k/10k/2.5. The course was basically circuits around the Darley Moor motor race track. This was great fun but by no means easy! I held back slightly as the first run commenced. Sure enough the over enthusiastic starters soon came back to me and I finished the first run in 8:52 and in the first 10. This was pleasing and I was happy to still be able to run at his pace. I was on my Evo road bike, which is aero, but I missed the aero-tuck position and really did feel exposed in the wind. I had a decent bike split, averaging nearly 38kph. This was ok with the sharp bends. I basically spent the ride going into the red and then recovering! Not the best method but good fun! I actually caught a couple of TT bikes, which was enjoyable. As I started the second run, The legs were ok - very surprising after the short full-on blast on the bike! maybe the conditioning gym work really does pay off. I caught another guy and ended up finishing 6th overall. All in all I am happy. I certainly think I am in good enough condition to build for a longer event. Some great pics from the race below.

Key Sessions

Further to my last post detailing the theory of a training as 2 days build followed by 1 day recovery/rest, I am also aiming to complete key sessions that give me some feedback to how my condition is progressing. One of these sessions is a sweetspot bike session followed by a run interval set on grass. Today was the third such session. The aim is to build these sessions gradually. After 3 sweetspot efforts on the flat (total 1 hr 4 min at sweetspot), I set out on the run to complete 7 x 700m reps. Lat week I was picking up speed. This week, wit the additional volume, I reduced the pace to 3:55 - 4:00 per kilo. Most reps were closer to 3:50 pace and the last rep was 3:45 pace. Next session will be same volume and more speed.

This is Thursday is the final Darley Duathlon evening race. I have missed the previous 2 races due to injury and illness. I may well make this event as a training race. Some achilles pain is a worry but I have put up with this for the last 8 years! Rehab continues!

More Good Feelings

After the last blog entry detailing better feelings during a brick session, I have had a couple more decent sessions. On Tuesday I had a big training g day overall with an early hour bike spin followed by a swim set in the morning and then a conditioning/bike/run mega brick after work. My 2k run efforts amongst conditioning and 5 min hill bike bursts were close to 4 min per kilo pace. This is far quicker than my last session of this type. Now not to over cook it and build more fitness.

Virus? Tired? Stressed? Old? Or all of the preceding words!!

It was April when I recall being ok when training - feeling ok with the train sleep repeat cycle. I know my body and since suffering with a calf pull and a bout of man-flu 2 months ago I have just not felt right. The legs have been so heavy and I've not been able to recover well from what I see as medium intensity training. Whilst I accept that I will be getting slower due to age, this slowing should be gradual; not a cliff edge demise! Last week I switched to a training regime of 2 days training/1 day recovery (no training). Today was the first time in 2 months that I have sensed the old feelings that I can still move at a reasonable pace. Maybe I need the new training regime? Today I completed a 90 min sweet spot road ride over undulating terrain, followed by 6 x 700m run efforts. Last time I completed these run efforts I struggled through, maintaining 3:50 - 3:55 per kilo pace feeling crappy. Today I had increased the cycle effort and maintained 3:35 - 3:40 per kilo pace feeling more like my old self. When I have such a long period of feeling ill or unable to produce the expected feelings I seem to tell myself that all is lost and I can't do it any more. This is a mental thing and is quite negative. I have to acknowledge the stresses of the last few years and the contribution these stresses have towards reduced performance. Hopefully, life will be less stressful in the future and my performance can decline gracefully with age! Next year I move into the golden oldie 55 - 59 age group. So time to see what can be achieved in a new age group. It's a new start mentally, which should help😎 I'm off back to Saudi soon to start a new career venture. So let's see how the training is factored into that. My previous venture in the land of sand didn't do too badly for tri stuff. Onwards and upwards. More details to follow!