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, 7 April 2012


9km in vibram five fingers

Still decorating - it's harder than training. Hard not to eat rubbish for some reason.
I want to go out and do more running as the marathon is two weeks away - i've got to constantly remind myself i'm taking it easy this year as the main focus is to get stronger on the bike.

Friday, 6 April 2012


Massage for right hamstring - Ouch


Thursday, 5 April 2012


Spin scan 15mins warm up
10 x 15sec x 500W on 1min 45 recovery

A friend of mine (Nick) came round to do a ramp test on the turbo. It goes up by 10 watts every minute. After that I did my turbo, being careful with the right hamstring that feels a little dodgy

- haven't been since September - a lovely change.

Wednesday, 4 April 2012


5km - the furthest ever for me.

Finally got the long swim in. 200 lengths, the second 100 went fast. The plan was to do 4.5km but I felt good and pushed on. One thing I did get was lower back pain - this was made worse when kicking off the wall.
I think I was hyperextending so need to look at that. I tried engaging the glutes more and that helped. As did extending further forwards on hand entry - basically just trying to straighten out.
The best thing about it was having two breakfasts.

Tuesday, 3 April 2012


Spin scan 30mins

This was really another rest day - Ella at work till 10pm so on Daddy duty. Turbo wise I did 40mins using the spin scan really easy intensity. Also some physio exercises.
Ella is taking the children up north for Easter and i'm going to decorate. Hopefully i'll get some longer sessions in as well - the swim is long overdue. 

There was a item on the one show tonight about too much exercise being bad for the heart. I thought it was a little irresponsible. It's been known for a long time that there's an increase in Atrial fibrillation in tour de france riders etc, and Norman Stadler needed heart surgery a few years ago. I went to a conference last year about it and don't think us mortals need to worry too much. 

Monday, 2 April 2012


Another rest day! Ella and I have both had a lot on - I could have done something very late evening but got an early night instead.
I'm not planning to run the marathon as fast as possible but the taper would be starting now if I was. The one thing I am conscious of is the up and coming 10km swim - the longer swims need to start happening.
I did do some physio exercises.

Sunday, 1 April 2012


Warm up - spin scan
4 x 20min x 250W x 80-85rpm on 10min recovery
Cool down - spin scan

I'm managing to balance my bike sessions well at the moment. Short strength, 5min VO2/Threshold, 20min, & Tempo. I'm not doing any long rides as that would leave no family time and the marathon has the endurance component.

About 4 years ago I tried doing this 20min session at 250W with the plan of adding one block a month. I found it absolutely impossible to progress that quickly. So today it was great to finally look like that could be a reality.

I found out how to use the spin scan function properly this week. Seven years after buying it! It has the potential to make a difference. The plan now is to do that as a warm up and cool down. During the cool down today I could see the left leg was producing a lot less power and the form had gone. That was a big wake up call - knowing how to pedal well wrongly made me assume that was what I was doing. Maybe that explains the right leg issues - it has to compensate for the left.

The heart rate data is a little unbelievable.
The Red graph was Feb 4th this year and the Blue today - a massive drop in heart rate for the same amount of work - I will give this some thought.