7 Jan - 13 Jan

Swim

 2 sessions

Time: 2:00.00

Distance: 5, 400 m

Run

 3 sessions

Time: 2:08.50

Distance: 18.8 miles

Run 1 - 6 miles, 38.55
Run 2 - 4.1 miles, 28.23

Run 3 - 8.7 miles, 1:00.32

Cycling

2 sessions

Time: 5:35.56

Distance: 101.7 miles

Bike 1 - 19.6 miles, 1:12.47
Bike 2 - 81.1 miles, 4:23.09

Week Totals

7 sessions

Time: 9:53.46

Distance: 120.8 miles

 Another solid week for me this this week.  Beginning to string together some good weeks and I'm starting to settle into a routine of training.  One of the things I've previously struggled with is, not having come from a sporting performance background, is knowing how much I can subject my body to before it just decides enough is enough.  There's a fine line between pushing yourself to do a session you don't really fancy and forcing yourself to do something because that's what the plan says, but to your own detriment.  Toeing this line is something I believe comes with experience (possibly the experience of getting it wrong!) and, without wanting to get too touchy-feely about the whole thing, knowing and understanding what your body is trying to tell you.  Those heavy legs may just be the result of a hard session catching up to you, or is it the nag of an imminent injury?  So far, I've not had any real problems with injury and I'd like it to stay that way, so for once, I'm all ears.

This week saw me bite the financial bullet and enter all my races for this year.  I'd spent a fair amount of time putting together a plan for this year, so I decided rather than wait around and try to spread the cost, I would get it over and done with and guarantee myself an entry to the races.  I'm still toying with the idea of a late season triathlon, but it may be a little difficult to fit it around my commitments with Uni and with work.  It's something I'll readdress as the season progresses.

I also booked myself a swim stroke evaluation with Fiona Ford of SwimSmooth.  I'm hoping to find some 'free' speed in the swim leg as I've never had anyone assess my stroke in anyway as I am self-coached and taught.  In an odd way I'd like Fiona to tell me I'm doing a number of things wrong, because by correcting them I may gain a decent chunk of time!

This week also saw me go out on a training ride with my club, the Kingston Wheelers.  The training ride is the quickest ride that goes out, although this week was a little diluted due to the absence of a couple of the quicker guys.  The pace was quite conversational until the final 1/3 when things ramped up, just as the stomach cramps which had been bugging me for the past 30miles decided enough was enough.  I'd tried a new drink for this ride and it obviously didn't agree with me.  I was disappointed to end up dropping off the group and solo'ing home, but it is what it is.  The ride also showed me that although my cycling has come on quite well - I've only been cycling with the club for a year - I still have a very long way to go.

So far, so good for me in 2013.

26 Nov - 2 Dec

Swim

 3 sessions

Time: 02:30.00

Distance: 7100m

Run

3 sessions

Time: 1:38.50

Distance: 13.7 miles

Run 1 - 3.5 miles, 23.45
Run 2 - 3.1 miles, 18.57

Run 3 - 7.1 miles, 56.48

Cycling

 1 sessions

Time: 4:58.15

Distance: 86.7 miles

Bike 1 - 86.7 miles, 04:58.15
Bike 2 -  miles, 0:00.00 

Bike 3 - miles, 00:00.00

Week Totals

7 sessions

Time: 09:07.05

Distance: 104.8 miles

 A pretty good week this week.  Managed to get swim volume back up, but a little frustrated that my 3rd session was ruined because of how busy the pool was.  Never mind, I should have gone down for the morning session rather than the lunchtime session.  Cycling was just 1 session this week, mostly due to the cold, icy conditions, but it was a pretty good one.  Running was also pretty good again this week, including 2 races.  The first was my second XC race of the winter and I enjoyed this one a lot more.  The course was more suited to me, with a long drag uphill followed by a sharp downhil and I placed a lot better this time.  The second was the ParkRun at Kingston and I managed an 18.57 - RACE REPORT.  

All in all, another good week.  Need to get on top of this recurrent illness, seems every week I've got a cold or something.  Not sure what will sort it out, but I'm off to parent's house for Christmas soon so maybe some of the luxury of home will help....

This week while training I've mostly been singing....

12 Nov - 18 Nov

Swim

2 sessions

Time: 2:00.00

Distance: 6000m

Run

 4 sessions

Time: 4:02.54

Distance: 11.4 miles

Run 1 -11.4 miles, 1:30.34

Run 2 - 5.5 miles, 40.27, incl 19:33 5km effort
Run 3 - 6.2 miles obstacle course, 1:12.46
Run 4 - 6.0 miles, 39.07

Cycling

 4 sessions

Time: 7:43.29

Distance:  118.9 miles
  Bike 1 - Turbo, 1:00.00

Bike 2 - 39.0 miles, 2:00.00
Bike 3 -70.2 miles, 4:06.41
Bike 4 - 9.7 miles, 36.48 (Abandoned)

Week Totals

10 sessions

Time: 13:44.56

Distance: 131.5 miles

Awesome week in all - nearly 14hours worth of good quality training!  The swimming is coming along nicely - I put a few sessions focusing on purely technique and left the speedwork out for a bit and I'm feeling the difference.  Will go back to a mix of speedwork, endurance and technique next week as per my Swim Smooth plan.  Running wise, I don't think I've ever been fitter.  I've definitely never been quicker!  I did a 5km effort for a bit of fun and surprised myself by quite comfortably doing a 19:33 (6:17min/mile).  I would have been pretty chuffed with that in a race situtation, but to do it on an open road, dodging public and slowing for junctions I'm very happy.  

I'm really enjoying running at the moment.  I've introduced long, slow runs (LSRs) into my training and I'm loving them.  I have no interest in pace on these runs really so I'm putting my Garmin in my backpocket and just using a basic stopwatch so I have a rough guide as to how much further I should go.  It's brought me back to the reasons I started training in the first place - because it's fun!  I love seeing the improvement in my performances that come with training, but I got into the sport because it's a laugh.  I did this lSR on Wednesday, which was the anniversary of the passing of a member of my family.  I had no qualms about stopping several times during the run to think about things, reminisce and remind myself of all the good times.  The weather was beautiful and for most of the run it was just me, the mud and some deer.  I've never felt happier running.

I did race this week, but it wasn't really a race.  I did the Men's Health Survival of the Fittest at Battersea Power Station with a group of 8 of my friends.  Racing off seemed a pointless exercise as not only was the course busy, but I wanted to enjoy the day with my mates.  A great day and I'll put up a little report once the pictures have been released.

Cycling wise I've had a good week.  Did a turbo session on my tri bike which was something I've been meaning to do for a while.  I'm feeling content with my position now after a turbulent few months getting it set up where at points I was distinctly hacked off with the whole process.  I now feel very comfy but also think I'm pretty aero, though almost certainly still some gains to be made.  Had a good ride out with a small group of Kingston Wheelers - the club I ride with.  There were only 3 of us but they are both very good cyclists and to be able to stick with them was awesome - if not a little surprising.  I worked out that I've actually only been properly training for triathlon for a maximum of 18months or so and I've only been part of the Kingston Wheelers for 11months.  I'm pretty pleased with the way things are going and it gives me hope that I could make a good go of this triathlon lark and do the best I can.

Only sour point this week was the abandoned bike ride on Sunday.  The armrest on my tri bike kept rattling loose, no matter how hard I tried to tighten it - I only had a multitool with me.  I think when the bike was re-cabled, the shop may have loosened some bolts and not realised how ridiculously over-tightened they need to be to stop any movement.  Never mind, lesson learnt.

Things to work on next week

1. Threadlock the bolts on tri bike and torque them up!
2. Do the Kingston Wheeler Winter Training Loop solo on tri bike.  Need to start getting some miles in on it and it'd be nice to do the course on a regular basis to assess improvement.

This week while I've been training, I've mostly been singing.....

I still have a plan....just a slightly different plan...

So after getting some great feedback on my proposed winter training plan, I've slightly altered my plan to this....

                                       AM                                                 PM
Monday                           Swim                                            Run #1
Tuesday                                                                              Run #2
Wednesday                      Swim                                        Bike Ride # 1
Thursday                                                                             Run #3
Friday                             Swim                                            
Saturday                         Run #4                                     Turbo Session
Sunday                        Bike Ride #2                             Stretching/Massage


Run #1 = Longer sets of intervals (100m, 1200m, 1600m)
Run #2 = LSR of up to 11-12miles, done at a "comfortable" pace which will allow me to build time on my feet
Run #3 = Tempo run of 5-7miles
Run #4 = Threshold run, along the lines of 1mile WU, 3miles at threshold, 1mile WD

Swim sessions will be following the Swim Smooth Level 3 Olympic plan (approx 3100m a session, mix of technique, endurance and speed work)

Turbo session will be concentrating on VO2Max sort of efforts, done on TT bike.
Bike Ride #1 is a threshold session with the Club I ride with (Kingston Wheelers)
Bike Ride #2 will be a solo ride on my TT bike done at pace, but a touch easier than #1.

Days aren't fixed at all, week by week my run and bike schedule will change dependent on when rides are going out, the weather forecast, my Uni timetable etc. etc.  The swims are pretty much set.

This plan has a lot more intensity, but should bring my fitness along nicely.  I'll be following this plan until Jan/Feb when I'll lose the longer run.  It'll probably be replaced with a threshold bike session of some sort - either another turbo session or a session such as 2x20min on the road.

I have a plan.....

                                       AM                                                 PM
Monday                           Swim                                            Run #1
Tuesday                          Swim                                       Turbo Session
Wednesday                                                                          Run #2
Thursday                         Swim                           Shorter Bike Ride on Tri Bike
Friday                             Swim                                            Run #3
Saturday                       Long Run                          
Sunday                         Long Bike                                Stretching/Massage

Run #1 = Short Tempo Run (4-6miles) (5km pace + 20secs)
Run #2 = Long Tempo Run (7-8miles) (5km + 50 secs)
Run #3 = Short Tempo Run (4-6miles)
Long Run = Long, slow run (9-12miles) (8min/mile-ish, but taken as easy as needed)

As I begin to sharpen up for the season, one of these short tempo runs will become a track session.  The reason I've included the "long run" is to increase the amount of time on my feet.  I don't come from an athletics background and my thinking is that my running will be improved by including just some basic mileage.  I may look to do a half-marathon early next year, just for a change and to have something to break up the training.  I am in no way training specifically for a HM but racing is fun after all!

Shorter bike ride = 40miles or so
Long bike ride = 60-80miles
Turbo = 1 hour

Pretty simple I think.  The shorter bike ride on my tri bike is just to try and ensure I'm used to the position - no nasty surprises on race day!

I will be following the Level 3 Olympic plan provided by Swim Smooth for the swims.

I'll also be having every 4th week as an 'easy' week, where I'll slightly take down the mileage/drop a run.  For the first 3 weeks I'll be building up to this plan, so won't really be following this plan until the 1st week of November.  Although I've highlighted Sunday PM to stretch, I'm going to try and do some stretching after every session, to try and stay as injury free as possible.

James

The season that was....

My first season of triathlon is over.  Unfortunately, unable to race at Hever this weekend due to a persistent chest infection, I have no more races left this year.  Looking back on my season I think I can take away lots of good points and a couple of things I would really like to work on.....

Positives

- I qualified for GB Age Group, which I was pretty convinced would not happen. 

- Went sub 40mins for a 10km for the first time.

- Developed my cycling so that I am much stronger over longer distances now. I also feel like my 5 and 10min power has improved considerably. 

- With help from Swim Smooth I've managed to get my 400m time down from 6min40 to 5min37 and my 1500m time down from 27min-ish to doing a 23:0x at Bedford.  

- Snuck onto the podium for the first time with a cheeky 3rd place at the Thorpe Sprint Triathlon (1st race of series).

- Sorted out all the bike bling I will ever need and got a pretty good position sorted too.

 Negatives

 - A big, fat DNF at Bedford.    

 - Not nearly enough racing across all disciplines. I need to race more without a doubt.  

 - Still no real PBs over straight TT distances (though mostly due to only doing a couple all year).  

 Looking back over this list, I realise I actually had a fantastic season and it is all to easy to be too critical. On the other hand, who knows what sort of time I could do in Turkey if I correct all these little bits? The racing can be quite easily sorted. I have several ParkRuns very close to me so could race over 5km every week without too much hassle. There's a great little lake near to me too which hold swim races and aquathlons when it's warm enough. I've also begun to get quick enough to join the quick boys in the Club on their rides - they are considerably stronger than me at the moment, but it gives me something to aim for and will undoubtedly really help my cycle leg.

It's at this time where I also need to start planning for winter base training.  I know I need to keep working on all 3 disciplines but it's my running in particular that would seem to hold the most gains.  My swim and bike legs are of a good level, but I always lose time on the run.  I'm going to be putting together some sort of a plan over the next few weeks which will then make it's way up to this blog.

J