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, 19 May 2012


Day travelling and with family. I wanted to train but it would have been just for the sake of it with no real purpose - i'm trying to have a purpose each time - this is the new approach which can be difficult as I like training for it's own sake.

Friday, 18 May 2012

Went for the obligatory induction then a quick 20min workout.
Squats, calf raises, external shoulder rotation

20 mins waiting for diving area to close
10 x 165m on 30 secs at race pace
(the last one was thwarted by the diving area opening again!)
Enjoyed this faster session - it was a shock to the system as I haven't done any for a while. Luckily it became easier as it went on.

Thursday, 17 May 2012


15min warm up
5min on 5min recovery at 65rpm as 300W 300W 295W 290W 285W

Instead of squeezing them all out at 300W I am following the advice of the exercise physiologists and trying to stay in the sweet spot. i.e. adaptation without the risk of overtraining. For me this is a heart rate in the mid 150s I nudged the watts down to keep it 160bpm and below. Time will tell if this works. I need a better fan!

Saw a new practitioner today - very professional. Again time will tell if it's any good. I tend to prefer the painful ones as there's the impression that something is happening. This one was a lot more myofascial and targeted - all on right, psoas, ITB, short adductor.

I'd worked the night shift last night so the main focus all day was making sure i'd had enough sleep.

Wednesday, 16 May 2012


Will's birthday and surprisingly tired from yesterday's cycle.

Tuesday, 15 May 2012


40miles to Mum's after work for Will's birthday tomorrow. There are some benefits to not having a car, it forces me to cycle. Google maps said it was 35miles but the Garmin reads 40. It felt like 40. The position is fine but I think it's time to move the saddle up and forwards. Cold but light until late now.

Monday, 14 May 2012


1hour - just some basic drill work. I haven't done this for a few weeks, it's probably what I enjoy the most. I think it's the technical nature I like and the improvement over time.