I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Saturday, 5 June 2010

Quasi rest day today

A few weights
Balance board
Power breathe
Some single leg spinning on the bike for a few minutes
Tinkering with bike position
Took son for  a bit of a cycle and kick around with the football

It was difficult to resist doing a proper session - but i'm planning to cycle to Brighton and back tomorrow and then do a 10-12km run. Need to be back to do the family thing and think the weather may get worse in the afternoon, so early start. There's no real point going into this with a lot of fatigue in the legs hence the rest day. Will be leaving London 6am if anyone wants to come (assuming I wake up)

Should really do this on the time trial bike but can't face six hours on the aerobars on main roads tomorrow, want to enjoy it!

I mentioned the powerbreathe - I'm a sucker for new gadgets and bought this a couple of years ago. Used it for a while and then it lay in a draw. I actually read the formal research about it recently and have started using it again. It works by delaying respiratory muscle fatigue - a newly found neural circuit exists that serves to reduce blood flow to working muscles (legs) when the respiratory muscles fatigue. So by training your respiratory muscles you delay the onset of fatigue in your legs. Anyway, the study group at Brunel took 30 breaths twice a day which isn't much of an investment.


Friday, 4 June 2010

Haven't had time to get to the computer for a week - Missed a couple of sessions due to illness and a couple  due to work etc,
Will start with today and try and fill in the rest.

One hour yoga at local gym - had been developing loads of tight areas and had a lot of negative thoughts creeping in. Miraculous as afterwards seemed like I had been totally cured! I can't seem to explain why I am unable to do stretching at home and get the same result.

2km swim with main session 8 x 200m at critical swim speed on 25-50 second rests.
Felt good and managed to keep the pace up - probably time to increase the number of sets. Would be good to get to double this by ironman time.

75km cycle to Richmond park - the road was melting - really weird. Was hoping to do a little more but stopped a few times to change set up. Still can't get my left leg feeling as anatomically sound as the right - will continue to play.

Run off bike only 3km - in vibram barefoots

Thursday, 3 June 2010

At work from 7am to 10pm on feet all day - virtually no breaks, food thrown down in spare moments.
No training! Straight to bed

Wednesday, 2 June 2010

Slow paced afternoon run in London 21km - fantastic weather. Taking it easy due to the calf strain 2 weeks ago now. Held up well.


Wearing running flats. This is the first year I have used these and have gradually been increasing the distance I run in these - slowly however.

For the 10 years prior to this I have worn Asics gel kyano then after a bit of achilles soreness I added orthotics. These have been fine accept they are £100+ a pair and heavy.

The change to running flats started after I read the book "born to run"
I had also gone to the launch of this book. The science behind running, and what to wear, planted a bit of a seed.  I went to the marathon medical conference the day before the London marathon and heard a Professor from Harvard give a talk about barefoot running and that sealed it. If you'd like to know get in contact.

I wont have become good enough to run a fast marathon in the running flats this year but hopefully one day. The weight saving in lighter shoes saves you 5 minutes on a marathon.

Tuesday, 1 June 2010

Swim 2.5km

Just thinking about whatever part of my stroke I think needs work - there are loads!!!

Blowing out continuously when head under water
Rotating enough - probably a little less on my right
Entering water with straight hand
Keeping palms down when extend - not showing palms to front wall!
Keeping; wrist below elbow, elbow below shoulder
Not dropping elbow - which I can't seem to do on the right - am working on this by trying to visualise getting my shoulder out of the water and throwing it over my elbow - obviously physically impossible but works.
Elbow leading the recovery above wrist
Keeping pressure against whole forearm
Not lifting head to breathe but breathing into the bow wave (keeping one goggle under water)
Stretching so feels like tight band between pubic bone and xiphisternum
Just brushing toes together when kick
Keeping kick within frontal area of body
Pointing toes
Early vertical forearm

the list goes on and on!!!

I met Terry Laughlin the founder of total immersion swimming at the Noosa triathlon in 2003 he said if you only concentrated on one thing whilst swimming you would go faster as a result.