Dambuster Race Report

First race of the season complete. The goal for this race was to stay controlled, especially on the run elements. So how did it go? The first 10k was the key part for me. I had to stay at 80% max effort. I think I did that but the problem is that although 80% effort in a race feels 80%, the fact is that races are different from training. Hence that was the hardest sustained run I have done in a long while. I was holding back but the legs kind of found it unfamiliar pace. That said I felt strong on the second 5k as we headed back towards the dam a and I picked a few runners off who were weakening. I simply do not have the speed to match my 37 min from last year. And so I shouldn't as my training has been heard to long distance. But this sustained effort will help my running. I think I was around 10th place in my wave as I counted into T1, so not that shabby. And 38:30 is better than expected.

On to the bike and the legs were their normal shabby lumps of meat after the run. Biking after the 10k run in triathlon is so much harder than the triathlon swim! I knew it would take a while to find my bike legs but it was the swirling wind that concerned me. My 90mm front wheel was taking a battering and I thought that I would come off a couple of times on the fast descents. I can't say that I like the fast descents at Rutland and I lost time by whimping out and braking. Add to that the heavy vehicle traffic and catching competitors from previous waves and I knew the bike leg was not going to be a fast ride. But I continued to feel strong and a 1:09:20 bike split is sort of standard for me for this course in a duathlon. The second run was ok. Running 18:23 for an accurate 5k off the bike is acceptable considering my lack of speed. Overall I am happy and a second place finish in my Age Group qualifies me for the GB Age Group Team at the 2015 ETU Du Champs. Venue is TBD but I want to race this event. Today the legs are not too bad. So goal achieved and I can train productively this week following the race! Next event is Clumber Duathlon. This is a sprint race and the designated RAF Champs. So this is purely for training gain and enjoyment! I do not expect a great result and I will not ease down for this either. The aim is to gain some form to maybe make a bshowing near the podium at the National Du Champs on 13 April. Onwards and upwards

Danbuster Duathlon Approaches

Yes it is race time. This event always seems too early to me. Last year I am sure that I was near hyperthermic! Today I tested my ankle out after a running lay-off due to that freak twisted ankle fall. I completed 16 x 800 with 1 min recovery and it was ok. This was a session that I did a few weeks back, with aim of building reps at tempo pace. I dropped the pace slightly, maintaining 3:10 - 3:14 consistently. As I add reps I will reduce the pace further. Clearly I am not in shape for any fast running. But I am content with where my running is - especially after a few set backs. I have time to get in sub-3 hour marathon shape from where I am now. The cost is that I cannot go crazy with speed sessions. So that means a slower Dambuster Duathlon. I must get my head round the fact that it is a training race! Training has been consistent over the last 3 months and I am in a far better place than last hear - I was in the middle of imploding this time last hear!! I am trying not to focus on the weekly hours too much, but rather ensure I complete key sessions. So far so good. For motivation I took a gamble and ordered some new race shows from sportspursuit.com. That means I didn't get to try them on; or even see a lot in the shop. However, they were such a great deal that I figured I could sell them on if they don't suit me. Here they are.

As it turns out, I really like them. I need to test them out on the bike but initial thoughts are very positive. So an easy day today as I have some soreness from the 800 reps yesterday. I need to up the swimming though - yes, I am still swimming!! It's not going too badly but twice a week at best really won't see any progress from where I am now. I am working on a CSS of 1:33. I can hold this ok over 15 x 100. Now I need to be looking at 20+ x 100. TTFN

Frustration Creeps In. . . .

. . . . When freak accidents hamper progress. That twisted ankle - a seemingly freak accident - has stopped me running since 14 Feb. I jogged for the first time since the injury last night. Although it is not 100% I managed 30 mins total easy running plus a few relaxed strides. My run progress really has been hampered since January. With the Dambuster Duathlon less than 2 weeks away, I can honestly say that I am not ready to run sub 40 mins for 10k. Last year my 10k opening run was 37:10 - and that was not a great run. But eye on the goal! Let's not be disheartened as I can still make top run form by June for the National Middle Distance Tri Champs. The bike sessions have all been on the turbo and I have reduced distance but increased strength work. Come April I will build the long sessions on the road and start with some key IM sessions. In particular, I am looking forward to the metric IM session! Sags Out

Key Sessions - Long Turbo

So I have 5 key sessions, provided by the Canadian master coach especially for me - I am a blessed old triathlete! Session 1 is the long turbo. This is to be mixed with the club long ride that I have been doing with Newcastle Tri Club. The good thing with the long turbo is that it is measurable. At the moment I am doing 2 hours. But the session will build. Here are the details: 20 min warm up 8 min hard/8 min easy 6 min hard/6 min easy 4/4 2/2 10 min regression by starting hard and gradually easing back (I do this 10 min in 2 min segments). This sequence is repeated through. This is where the build will come with another sequence through. . ...and so on. So what is hard effort? At the moment I am hitting the hard around 225W and starting the 10 min regression at 255W. That is not exactly speedy but it is building nicely for me now. Last year I started 5 x 5 min efforts at 240W and built gradually. It is the same this year but focussing on the longer distance. More key sessions to come. Onwards and upwards. . .

Key Sessions

Anyone who knows me will testify that my training is 'ad hoc' at best. This mostly due to the difficulty juggling family, work and training. But in an attempt to get some structure for 2014 (a big year hopefully) I have a loose plan. Feb sees me move into a strength phase. After 3 months of building base and volume I fell in a good place, despite some setbacks - the latest being another fall. This time I was running and somehow twisted my ankle. It now resembles a black and blue football. But I remain upbeat in the hope I can recover and not lose run fitness or momentum. I doubled the volume of training that I co.listed last year over Nov - Jan; so happy days. Now to keep focus on the next 2 months of strength work and not get carried away with the races that crop up in March. I need to approach these races with a view to staying injury free and able to train following the event! I don't want to be taking a week to recover. That means holding back - something I am not good at. Finally some motivation for me. 2011 National Middle Distance Champs. Let's see if I can get on that podium again!

Staying Healthy. . . .

. . . . Is a challenge that I must focus on religiously! After a calf tweak a few weeks ago I rested from running and then easy back into running aiming to get back to where I was gradually rather than leaping straight back to previous mileage and intensity. That plan was scuppered when I crashed my bike in icy conditions that caught me out. A bruised hip stopped my running again. I thought I had done some serious damage but it is healing ok I think now. But I was forced into the game of gradually building back my running again. The end result now is that I am almost back to where I was in December! I feel as though January running has been a wipe out. But is this a bad thing? Maybe not! Recent sessions have indicated that my running is actually not too bad. However, I feel like I need to continue to build the endurance of the long run. I still have time. I am also completing a tempo run session, either as individual reps with short recoveries or a continuous run. The long run always feels hard for me. I think I try and go too fast. So last night I ran at 3:50 marathon pace. This felt very easy and definitely in the realm of ' I could go all day'. This, I believe, is where my long run needs to be. I can let the tempo sessions bring the pace up for race day in July. I have also treated myself to one of these I have a Giro Advantage from 2008. This updated version should be blingtastic! I have also resurrected my Podiumsport water bottle. I was surprised that they don't make these any more. I had mine in 2006 but moved to the Profile bottle for some reason. I was aiming to get a Xlab or speedfill bar mounted bottle. However, the Podiumquest bottle has 2 integral compartments and is rock solid and easy to fill on the hoof. I do have my eye on this saddle to test though It is the middle one - the Fizik Tritone. This has a decent integrated bottle/spares attachment behind the saddle. I am slightly concerned that the cut off nose will push my position backwards. Updates to follow!

Outlaw Training

Well today is the end of Jan 14. I have noticed that the days are getting slightly longer - though the weather seems to be getting colder - and this always makes me feel as though the race season is coming! This season, however, I want to do things differently. For the past 10 years I have always started to add lots of intensity at this time of year as prep for the early season Duathlon races. Not this year! This year is all about hitting targets at the right time. So Jan has been a month of building volume and staying healthy Has this been achieved? Well mostly! I had a couple of health glitches that really brought my running totals down for the month. Firstly, I picked up a calf strain. Not sure why but new trainers may have caused this. Then a bike crash really halted training. My hip was badly bruised and I feared serious injury. But normal training seems to have resumed this week - phew! When compared to Jan 13, Jan 14 has seen much increased volume: Jan 13 38:30 Jan 14 59:20 I am starting a new phase in Feb, with some key sessions to complete over a 2 WEEK period: Long Du Bike/run, Long easy run, Long bike, Short Du Bike/run, Long tempo run. All these sessions can be completed indoors, though I would rather not! I will also continue to condition myself with the bike rollers - it`s going ok but it will be a while before I am totally proficient. Happy training oh there.