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, 17 December 2011

Rest day
No time for exercise today. Did take George and Will to disabled swim but don't think that counts.

Friday, 16 December 2011

Run 1hour

It was great after 2 months of very little running to get back into it. Freezing cold.
Followed by 5min in cold bath - it's difficult to say whether it's having any benefit!

Thursday, 15 December 2011


3 x 5min x 300W x 65rpm on 5min recovery
That was hard tonight. Probably due to lots of cycling with the boys today. Need to remember to get on the foam roller for the legs - i've neglected that lately.

I've been trying cold baths over the past 6 weeks. Another 5mins today. It's amazing that after 2-3mins it actually feels hot.

Wednesday, 14 December 2011


My minor cold was with me all day - just had an easy swim. My usual pool was closed as "someone had had an accident" Later I found this was a case of vomit in the pool.

I went to Camberwell pool instead - it's been done up since I was last there. Previously it had the worst changing rooms in London. Now it's all a bit swanky.

250m warm up
250m single arm
250m clenched fists
250m no arms!
250m fast-ish
250m catch up
250m cool down

Shoulder a little annoying again - must get it looked at.
Usual physio exercises as well - really focusing on the calf raises to try and get some structural integrity into the achilles

Tuesday, 13 December 2011

I really enjoyed today - I gave a talk on the Ironman - It's history, my journey and some of the recent developments training wise.

I'll see if I can get the presentation up on the blog.

Otherwise a bit of a cold coming on. George and Will have streaming noses - so just did my physiotherapy exercises and got an early night.

Monday, 12 December 2011

Run Technique course - Serpentine running club

This is a 5 week course. There's so much swimming drill work it seems strange not do have the same focus for running and cycling - this is an attempt to balance it out.

Sunday, 11 December 2011

Swim and physio exercises

Swim - due to the shoulder injury (supraspinatus) I have been taking it easy. Today was the first time I was able to swim pain free but like the running I hope to build it up slowly
250m warm up
250m swimming on side - 6 lengths 1arm in front 4 lengths no arms in front (takes some getting used to)
250m single arm drill
250m breathing every 5 strokes
250m closed fists
250m normal freestyle

I have been seen by the lovely people at Marylebone Physiotherapy http://www.marylebonephysio.com/ and can't recommend them enough. We are tackling some of my injuries i've picked up over the years. I have a little routine that i'm doing every day on the following areas
1. Thoracic spine movement
2. Achilles strength
3. Glutes etc,