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!

Friday, 9 August 2013


15hours total time this year.

1.05 swim
7 for the bike
7 for the run - well the walk really.

Driving to the start went well. This year i'd bought the £7 pass to park at the lake and worked out a way to pay to park for the rest of the day. Normal massive line for the toilet and everyone wanting to borrow my track pump. If I race next year I wont take the track pump it's a pain to carry around and there are lots to borrow.

Only just made it to the swim start on time and made it to about 5 people deep from the front. It was a full race this year and it never ceases to amaze me how many poor swimmers go right to the front - a real washing machine this time and no way to get through till the first buoy when it starts thinning out and getting a bit more civilised. 20mins in and I knew I shouldn't really be racing this year - my cold was still there and there was no energy I could draw on. I could manage a chilled out pace but that was it.



rest to follow.

Saturday, 3 August 2013


Drove up to Bolton from Mum's - 45mins. I plan to be making this trip tomorrow morning at 4am so it was a test ride today. The split site transition makes registration very complicated - first at the Reebok stadium to sign up, then to a school a few miles away to drop the run bag, then to Pennington flash 15miles to the south to drop off the bike and bike bag.

On my own this year so it was surprisingly quick and easy - no children to drag around. Only looking to get round this year with my cold hanging around, so nerves were a lot less and no rechecking everything.

Evening meal with Mum then in bed for 8.30pm. Made up my two drinks bottles for the bike - carb'd to the max

Monday, 29 July 2013

Swim + Yoga

Did an hour's yoga then the usual 800m swim. Still have a cold but the total body side of it has subsided. I've given into it a bit now.

The yoga was really good. It made me realise when I was doing all those hard turbo's I should have been balancing it out with this. All those repetitive actions especially doing something the human body wasn't designed to do mount up over time. If I get round this year some intensive yoga will be required.

Sunday, 28 July 2013


ill - it's come back, feels worse than before. Dragging myself round the house. I'm meant to be teaching on a course in the week - preparation for that is also slow.

Saturday, 27 July 2013


More of the same 800m. Did venture into the gym and do a little.

Friday, 26 July 2013


Same as yesterday - 800m felt like I had to do something. Hope I didn't leave any germs in the pool.

Thursday, 25 July 2013


Only 800m but wanted to do something - wake feeling OK then rubbish in afternoon - weird. Ella has the same. I would have hoped to spend the time stretching etc, but no energy.

Tuesday, 23 July 2013


Have cold - feel rubbish - this is going to have to count as a taper

Monday, 22 July 2013

Weigh in 67.2kg

Cold is better but not enough to get much done. Did do a bit of stretching - achilles now hurting at the insertion on the left - this is NOT good - it's been mid-length on both up until now which is very treatable apparently. Hopefully this enforced rest is allowing for some repair.

Sunday, 21 July 2013

Ironman 2 weeks today

30mins - The cold remains, evening walk is all I feel like doing

Saturday, 20 July 2013


Enforced rest as we all have colds. Thinking I could use the time for stretching etc but no motivation!

Friday, 19 July 2013


low key as still have cold
1km on the treadmill - 8km/hr (I would never go below 14km/hr last year! very humbling)
Weights - bit more of a focus on the physio single leg work. Tentatively loaded the achilles with some weight - don't want to do any more damage.
Swim - just a few lengths - still have a bit of a cold

Thursday, 18 July 2013


Everyone in the house has a cold - took it easy today. At least my nose isn't streaming green like the kids.

Wednesday, 17 July 2013


1hour - open air pool in London. Just off Oxford street - lots of gay men there. Lanes very congested but good to escape the heat.

Massage with Roberto - brilliant

Tuesday, 16 July 2013


Very busy today. Went to see George horse riding and Ella at a meeting so looking after Will and Rory.
Woke with quite bad achilles pain. Went to physio at lilleshall - he was very up beat about it all.

3 things to do
1. Flexibility right hip - improve
2. Single leg work
3. Load the achilles - despite the pain! (after the Ironman)

and -
stop analysing the running and run a bit more without thinking about it.
my ITBs aren't that tight but could do with some stretching / rolling.

Monday, 15 July 2013

Weigh in - 67.4kg
that's where I wanted to be so maintenance now


Took a while but best run for a long time. At one point it all felt great. Physio appointment tomorrow - see what they have to say.

Sunday, 14 July 2013

3 Weeks to go

Weights, core and quick swim
A day catching up with paperwork (kids away for the weekend)

Saturday, 13 July 2013


5hours 30mins
Hottest day of the year. Headed over to Dinas-Mawddwy. Took it very easy 3hours got me near to the bottom then came back. Did 45 mins on the rollers afterwards to try out some position tweaks.
I was feeling fairly uncomfortable at times but it never got any worse - I need to remember that. Also had "hot foot" on both feet towards the end - i'd put standard insoles in so that didn't work. Also tried the time trial bike on the rollers - not as difficult as i'd thought - may use it for the ironman.

Thursday, 11 July 2013


Woke with nasty achilles pain - depressing. Maybe it was the running flats last night? The felt much better at the time.
Had some acupuncture - painful, but much better after 5 mins or so. Did some light stretching of the calf.
It's my first day of annual leave - gardening and working on computer for work!
Decided to persist with the flat running shoes - it was the best run for a long time. A bit nervous about doing 4 times this in 3 weeks time. There will have to be a fair bit of walking. Could all this supportive foot ware be contributing?

Wednesday, 10 July 2013

No orthotics and back to "running flats" shoes - maybe this counter intuitive move will help?

Gym - one set weights most body parts + core + walking lunges and lunges in star pattern. Apparently being able to do a lunge with no wobble is essential for running.

Tuesday, 9 July 2013


On the rollers. Another 6 x 10min on 2min recovery. During the recovery I did a few stretches to see if anything improved. It's a great training tool as any balance issues are magnified. Had a few dodgy moments when I came off at the beginning. I lean slightly to the right - it seemed to get better towards the end.

Couple of hours gardening as well!

My friend Mark did his first ironman distance on Sunday (the Outlaw) - 12:30. well done!

Monday, 8 July 2013

Weigh in 68.3 Kg today - some good news on that front at least


1km warm up, 1km 60 strokes/min, 1km all sorts
Good session, kept up with the 60/min (I usually fall off a bit). Some butterfly and backstroke to even it out. My backstroke is absolutely dreadful - worried i'll have a collision. 

Sunday, 7 July 2013

4 Weeks to go

Cycle (am)

Planned to go for a 5hour cycle. Started with a trip out to the Wrekin and back - very frustrated with bike position and aches and pains - went home to rethink. Decided to have a go on the rollers - i've only ever managed 5 mins before falling off. Happy as did 7 lots of 10 mins and tried stretching various body parts to see what worked. I was able to spend time with the kids too as they watched whilst pedalling on their bikes!

Lowered the saddle as felt it was the ITB playing up. Put a washer on the right pedal spindle. Moved the shoes forwards relative to the pedal to reduce any strain on the achilles and took the orthotics out as maybe all that support transmits more to the achilles - I can live without the 5 watts extra.

Worked on some flexiblity whilst watching Andy Murray in the tennis and "entertaining" the little darlings.

Run (pm)

4km after the kids went to bed to keep the legs moving

Saturday, 6 July 2013


10km with Ella
Good run as got it done. Bad because technique was awful, Ella was much faster and said I didn't run like my usual self.

Friday, 5 July 2013


Lunges and mobility work. Some achilles/calf strengthening.
Reading all I can about achilles problems - following the advice

1km drill

Thursday, 4 July 2013

Exercise stress testing course London - Day 2

Second day of the course

10km run in evening along my old route - Millennium bridge/Westminster bridge. Depressing at times as used to zip along. Walked Millennium bridge and following that ran a little more pain free - felt good.

Wednesday, 3 July 2013

Exercise stress testing course London - Day 1

Down in London for a two day course - exercising people on bikes to stratify risk prior to surgery. http://www.ebpom.org/cpetCourse2013London

I learnt a lot and will try a few of their protocols myself.

Went to the gym in the evening for 45 mins

Tuesday, 2 July 2013

Monday, 1 July 2013

Weigh in 68.9kg - getting there

5km to massage and 5km back.
Ella home with migraine so rest of day looking after the offspring.

Sunday, 30 June 2013

5 weeks to go


Up at 6am to get it done early. Plan was to do about 5hours and 125km. Cycled to Mark's house (he's doing the Outlaw next weekend) then 50km to meet up with SYtri club ride. 40km with them, a quick coffee then another 25km to round it off.
My right thigh is still far from OK. After the ironman I think I need to do some serious sorting out. 

Friday, 28 June 2013


- off road - used the ordnance survey map on bikehike.co.uk I ended up covered in mud, soaked, lost, chased by dogs etc Fun! At times the path completely disappeared and there were some tricky barbed wire jumps.

Thursday, 27 June 2013


The best run yet. Left it late as very busy all day. I've started a new stretching program (http://www.whartonhealth.com) - maybe its working. Not fast but no pain.

Wednesday, 26 June 2013


20min whizz round with some weights. No time for anything else

Tuesday, 25 June 2013


112km round trip with 1 hour break half way.

Cycled to friend's (Trev) had a coffee and then back. The trip back was quick - a real confidence boost for the Ironman. Everything had been slow and hard work up until today. Still have the right leg issues but it didn't seem to bother me like before. Maybe it was the tail wind!

Felt my own sports drink of maltodextrin, fructose and whey kick in on the way back.

Had a fall on the outward leg - wheel shot out from under me on a white line. Nasty elbow graze and a bruise to hip - could have been worse - cycling trousers and bike OK!

Monday, 24 June 2013

Weigh in 69.9Kg

Day doing DIY - replaced the 20 year old curtains with blinds. A fair bit of body contortion - bit of right lower back pain. Plan to cycle tomorrow.

Sunday, 23 June 2013

6 Weeks to go

Chester to Shrewsbury 40-45 miles approx. The lowered saddle felt really awkward for a while but gradually a few things came good. Then at home I felt like something had shifted. Fingers crossed I'm going in the right direction.


Later in the evening. Right leg much better than it's been for a long time. Left leg now dodgy - clicking! at least the niggles are moving around - much easier to live with.

Saturday, 22 June 2013


Well not rest - at a conference for families with George's condition "Cri du chat". Emotional and a lot of physical work. Also hotel food - difficult to keep it in check.

Friday, 21 June 2013

3hours approx.
Shrewsbury to Chester
Great to have some company from Mark who's doing the Outlaw Ironman distance in a couple of weeks. Longest day of the year and great scenery. Very nostaligic as went through the village where my secondary school was.

Thursday, 20 June 2013

To and from work 3km
Circuit to gym 8km

Gym - random weights
Thought it was important to get some weights in - loosing a bit of weight and gym works stops the muscle loss.

Wednesday, 19 June 2013

5km - probably! writing this on Sunday and not sure what I did. I'll ask Ella.

Tuesday, 18 June 2013

1hour - 1km warm up 1km 60 strokes a minute 20min drill and backstroke butterfly.

Decided not to go for the usual tempo session. I want to keep the swimming enjoyable and injury free.

Monday, 17 June 2013

Weigh in 71.2kg - It was all going well till the weekend on call. Target now is 69.0kg in 4 weeks time at this rate it's ambitious.

5km - a good one again
Not getting much time with work and the family - getting a bit twitched about the lack of volume. I am going to make a concerted effort to do my physio exercises - at least Will and George can join in with a few lunges etc,

Sunday, 16 June 2013

7 Weeks to go
4 weeks + 3 week taper to go

Run (am)

5km - Brilliant, no pain. Must have been the long run last week.

Run (pm)

5km - Rubbish - lots of asymmetry and achilles pain.

Bit of a roller-coaster with 2 very different runs today. Is there anything else I should be doing to improve things?

Friday, 14 June 2013


12 hour day at work and on call tonight. One episode of family guy, and the night feed then bed.

Thursday, 13 June 2013


18km 2.5hours with lots of stops

Felt OK so carried on running. I've been looking wistfully at the running trails around here - I finally managed one of them. Hope it wasn't too much. Still can't work out what muscle is responsible for the shenanigans with the right leg. Up until today the Ironman really was up in the air. The run is still a fair bit more than today - but i'm happy with that. One of the reasons for this session is that I'm on call for the next 3-4 days so won't be able to do that much.

Followed the Severn

Wednesday, 12 June 2013


Looking after children tonight so just time for a quick run. Pain free but very asymmetrical - hope that get better.

Tuesday, 11 June 2013

- 5km to gym and back
- random weights to keep some muscle mass whilst calorie counting
- 1km 20mins

- A really good session

The gym was interesting - did some cable work tied to my ankle. Found when tied to the left leg and standing on the right my balance was awful. Also, doing scissor kicks there seems to be a muscle on my right leg I don't have on the left! I will investigate more.

Monday, 10 June 2013



The longest run for a while. Took the best part of 2 hours. It's like i'm learning to run again, beware of cycling too much.

Sunday, 9 June 2013

8 Weeks to go



Slow paced. Really felt the right leg wanting to cross the midline on the return leg. No i'm thinking its an adductor problem. Difficult to get a massage there as it's a little intimate!

Saturday, 8 June 2013


5.5 hours 125km

Slow paced cycle over to lake vyrnwy and back. Stunning scenery and great weather.
The aim was to take it fairly easy and just get some time in the saddle. Still difficult getting comfortable with the position - a few changes as usual. Didn't help that the saddle moved back without me noticing till the end.

A couple more cycles like this are needed with a concerted effort to get the position a little more comfortable. I'm sure it's a flexility issue.

Went to a bike festival with the family in the afternoon - George tried some disabled bikes - pictures to follow. 

Friday, 7 June 2013


20min - warm up and drill
20min - 60strokes/min
20min cool down - backstroke butterfly and breast - haven't done this for a while.

Thursday, 6 June 2013



Fantastic run - no pain to mention. The tendancy for the right leg to rotate in was hardly noticible. Could the massage have worked? The scenery was also paradise today.

In an attempt to do what I can to make it easier i'm now calorie counting - this is so there's less stress on the joints. Here's the graph so far - with an ambitious "target" down the bottom right. A bit nerdy but it may give me the motivation I need.

Race day is the day after the far right dot.

Wednesday, 5 June 2013


60-70km and massage at 60km's

Tied the bike ride into having a massage - someone new.
Sauna late evening in an attempt to get relax a bit.

Tuesday, 4 June 2013


4km easy run
On call so not able to do much. The worst run for a long time - it's really up and down at the moment. Booked massage for tomorrow - time to try everything possible.

Right leg wants to turn in after about 3-4km and then it was painful. Worst thing is not really knowing what it is or what to do despite all the accumulate knowledge i've got.

Monday, 3 June 2013


Easy run - the best run yet - not sure why this is. I think i've cut back too much over the last year.

Sunday, 2 June 2013

9 weeks to go

Chester Olympic Triathlon

An interesting race - 3hours - my slowest ever - due to run time 1h15!
Swim was very cold but comfortable. One of the most aggressive starts i've been in. A lot of fairly bad swimmers starting at the front. Took a few hits and swallowed some water.

Bike was fun - did it on my normal road bike and was able to keep up with the TT bikes and the fancy aero helmet wearers. Must remember to put socks on in the future as my feet didn't heat up at all. A comfortable average speed of 32km/hr. Stopped for to raise the saddle a fraction.

Run - actually very comfortable but went round at a snails pace and was passed by 100s of people. Just had to suck it up and smile.

Afterwards felt like the ironman is such a huge undertaking this year, but felt more optimistic as the day went on.

1. may well use road bike for ironman
2. weight hasn't changed since trying to 2 weeks ago so time to calorie count!

Saturday, 1 June 2013


Chester triathlon tomorrow. Day with family today, a little bit of cycling but nothing to write about. 30mins core exercises with George - he's getting good!

I'm going to have to be really strict tomorrow and just trot round on the run. It can be depressing at times!

Friday, 31 May 2013


3km at 60 strokes/min (1hour)

Felt good. Have to be careful I don't do too much in my injury prone state!

Run 3km
To work and back

Thursday, 30 May 2013

Wednesday, 29 May 2013


5km (am)

5km (pm)

- saw sue at Lilleshall. Lots of glute stretching work prescribed. Felt cared for which is half the effect I think.

Tuesday, 28 May 2013


5km (am) 2km (pm)

Just aiming for lots of short runs - it's getting easier

Sunday, 26 May 2013

10 weeks to go
Weight 71.1Kg 11.5%



With SYtri people - To Ironbridge and back. Wonderful weather and scenery. Good conversations and some steep hills.

Had the speedplay pedals on today - felt much more forgiving than the "look" brand. The injuries are behaving themselves, couldn't ask for more.

Happy with the weight but am probably going to have to start calorie counting as hitting the kitchen in the evening.

Saturday, 25 May 2013



2 hour cycle round the country lanes with people from "stan's cycles". Second trip out with a colleague Mark who is training for his first Ironman (Outlaw - Nottingham).

Still getting getting stick from the right leg. Feels like it just wants to be straight all the time - lowered the seat a fraction. Hoping to go out with the tri people tomorrow - i'm going to change to speedplay cleats and see if it helps.

Mark and I are equally bad on the rollers - I managed to cycle off them twice.

The weight is drifting down - about 0.5kg this week. It was stubborn at first but then seemed to move. Am hoping I don't have to resort to calorie counting. 

Friday, 24 May 2013


3km am
7km pm

Wasn't sure if this was pushing it - still feeling ok. I've used the ipod for the last few runs. Usually think this is a bad idea as you can't hear how heavy you're landing - but it's helping right now.

Thursday, 23 May 2013


4km afternoon
6km evening

Wow 10km done. Still running like an old man but doesn't seem as bad - at least not getting worse. I'm realising I haven't given running the respect it deserves.

Wednesday, 22 May 2013


Core and brief swim
Good to get to the gym (not so often now the family are here). Did some hip stretches to and will see if it makes a difference.

Bought an inversion table on ebay today - £30 so can't really go wrong. I'm going to try hanging upside down a bit and see if it helps. pictures to follow.

71.8kg 14.5% - weight starting to drift down. Finding the evenings the hardest - keep looking in cupboards.

Tuesday, 21 May 2013


60mins as
Warm up 10mins
6 x 310m at race pace
2 x 250m at race pace
Cool down

Felt good. A little tight in the right shoulder. All these aches and pains!

Monday, 20 May 2013



Really depressing as sore hip and sore right ankle. Thinking I wont be able to do the race today.

Sunday, 19 May 2013

11 weeks to go
72.7kg 14.9% fat


50km road

Managed to get out for a couple of hours.

Great weather. Still uncomfortable from the right hip. Averaged around 30km/hr fairly easy.

Probably the best run for a long time. No pain.

So 11 weeks to go. There's lots of work to do - the main goal is to get pain free which will mean some trips to the physio. Also need to get the weight down; I was 66.9kg 6months ago so have put on a fair bit. I think the target for race day (if I make it) is 69.9Kg and 9.9%, so about 0.5kg a week.

Saturday, 18 May 2013


Looking after kids (Ella in London) - waiting for tomorrow as 11 weeks starts then!

Friday, 17 May 2013


Felt a bit guilty as no training as had to go to Birmingham for a course and then out for dinner.

Thursday, 16 May 2013


30mins - feeling better each time.
Will's birthday so lots of cake!

Wednesday, 15 May 2013


7 - 8 x 310m on 60secs

Lost count of the number of sets - basically 60 mins of swimming with 45 mins of IMP work. Had the stroke rate at 60 instead of 65 as just can't keep the form. This is the only time I get the heart rate up at the moment - feels good.

Tuesday, 14 May 2013


5km, usual format, 4km before pain came on. Hope the pain free distance increases. Coming up to 11 weeks to go when I need to get a bit more serious.

Sunday, 12 May 2013


4min on 30sec off. Tried shortening stride and using a metronome set on iphone at 80-90bleeps a minute - felt quicker than usual and no pain really.

Saturday, 11 May 2013


Out with a work colleague Mark and a cycling group from "Stan's cycle shop". Quick pace, certainly wouldn't want to be going much faster at this stage. Basically 2hours at a spiky 30km/hr average. 
Quite tired in the afternoon - the first one in the bank. 

Friday, 10 May 2013


5km run
4min on, 30sec walk. The best run yet - smiling! it felt possible today.

Wednesday, 8 May 2013


as 4min run 30min walk
Still painful towards end

Tuesday, 7 May 2013


Saw a local physio - wasn't too impressed, as very expensive for only half an hour and no diagnosis as such. I may give it another go and put that one down to the assessment side of things.
Otherwise a fair bit of cycling round town about 20km on the fixed wheel.

71.5kg at the moment, I was 67Kg 6 months ago - aim is to get this down to 69 something by August 4th

Waking with a lot less pain - hip and achilles - maybe a break from the turbo is helping?

p.s. mum if you're reading can you look after the children on the night of the 17th May for a couple of hours please? (Mum's on holiday)

Monday, 6 May 2013


40km loop - tremendous bank holiday sunshine. Didn't feel too bad this morning after last night's run. Maybe the Ironman is still on? Bought another night splint for the left foot today.

All three children in the bike!

Sunday, 5 May 2013


5km again - felt better this time and really concentrated on taking small steps and not letting the right leg do what it did last night. Maybe it was the 110kg squats over the winter?

Saturday, 4 May 2013


5km - crazy but this is about all I can manage - achilles ache starts up and right leg feels like it inwardly rotates and straightens. Depressing.

Friday, 3 May 2013


Probably my first planned rest day (plus not doing DIY etc) for ages.

Thursday, 2 May 2013


Out on the roads again - fantastic weather. Probably about 40km. I still have the right leg not doing what I want it to - tried a few things but not real improvement. I'm going to try putting a few spaces so the pedals are moved out more and see if that works next time.

Wednesday, 1 May 2013

Run + Gym

3km x 2 to and from gym - did this as a walk run. There were times when I was running pain free - I started to think it may not be as bad as I thought. I've been thinking I may not get to the start line this year but here was a glimmer of hope.

Gym - some core work and shoulders (swim exercises)

Tuesday, 30 April 2013


7 x 310m at 65spm on 45-60sec recovery

Great swim. Endurance is there. It's only during the final sets that I realise what muscles need to be working, probably because they start packing up.

Monday, 29 April 2013


On call with work so not able to do much. I'm going to see if having more rest days helps the injuries to improve. Did some foam rolling instead - glutes and quads.

Sunday, 28 April 2013


70km - With tri club. Great to be out on the road. Plan to add 10km a week.

Friday, 26 April 2013


Ella down in London so on full time childcare. Did do a fair bit of cycling with them on the tricycle - I think that counts.

Tuesday, 23 April 2013


7 x 310m at 65 strokes per minute on 1 minute recovery.

It's a 31 meter pool (I think) so 10 lengths = 310m. Still working on raising the stroke rate - it's starting to feel a lot more comfortable. Swimming is the only thing that's pain free at the moment - I hope it stays that way.

Friday, 19 April 2013

19th-22nd April

DIY down in London - 12 years of little jobs to do in 3 days. Bed was a sleeping bag on the floor. Flat out.

Thursday, 18 April 2013


30mins with Ella.
Second run with Ella this year. Explored the new area. I fairly running disabled at the moment - really tight right adductor. Don't know how i'm going to get round the Ironman. Physio time.

Wednesday, 17 April 2013

Gym - core
Swim - Drill

some new drills - skulling and doggie paddle (underarm recovery) - amazing it puts you in the perfect catch position.

Tuesday, 16 April 2013


4 x 5min x 250W on 3min recovery

Just ticking over.

Monday, 15 April 2013


300m warm up
3 x 600m at 65 strokes a minute

Ran to and from the swimming pool. The plan is to do lots of short runs rather than big volume at this stage - no other option really. I've been trying to figure out why i'm in this running hole. I think it's because i've focused primarily on the bike over the past 18 months and was really getting somewhere - this has shortened the quads which means a lot of the movement has to come from the achilles. I've also had a couple of very short races which i've gone flat out at and caused some damage.

So i'll just keep the bike ticking over as I have been lately and really focus on getting a bigger range of movement from the quads. Watch this space.

The swim went well. It's easy to have good technique with a slow rate but I learn a lot when it falls apart at higher rates.


6km slow

I've got a huge mountain to climb for ironman this year. This 6km took 40mins and there was a lot of Achilles pain although hip was fine. Not sure what to do about it.

Saturday, 13 April 2013

Friday, 12 April 2013


400m warm up
1km at 65 strokes / minute

Getting used to moving the arms over quicker than usual. As per swimsmooth.com

Wednesday, 10 April 2013


4 x 5min x 250W x 95rpm on 3min recovery (125W)

Managed to fit this in at 11pm after writing an essay i'm working on. Felt great to get off the computer. The higher rpm is feeling more normal.

Tuesday, 9 April 2013


1km drill
1km 65 strokes a minute

Haven't written for a week. I've been flat out with the house move. Thank God for the electric screwdriver. My hip has never felt better - maybe it's enjoyed the "cross training"

Monday, 1 April 2013


Drill and some work at 65strokes a minute with the bleeper under the hat.

Flat out with the house and working on an essay - i've been sitting at the computer for the last 4 days solid - interesting work but am over it now.

Sunday, 31 March 2013


The usual session - 250W x 5min x 4
Taking the cadence higher 95rpm

The higher cadence should put more stress on on the cardiovascular system and less on the body. (Thats the idea anyway)

Saturday, 30 March 2013


Drill work and some more butterfly only 160m this time as shoulders getting used to it

Friday, 29 March 2013


4 x 5mins x 250W on 3min recovery (125W) 85rpm

Keeping this session going as its been a staple of my training for years now. Very time efficient also.

Thursday, 28 March 2013


(Well physical rest - very busy with work and house)

Wednesday, 27 March 2013

To gym 5km


First run for a long time. I'm going to have to pick this up. Around 18weeks to ironman. Plan is to do a lot of short runs rather than very long ones - whilst I work on hip mobility.

Tuesday, 26 March 2013


Drill 1.5km

Put a new wheel on the fixed wheel bike. Had to take it to the bike shop to get the locking nut of the old wheel - a two minute job. After hearing much banging I went into the workshop and found the two "youngsters" trying everything they could to get the nut off - I reminded them the locking nut on a fixed wheel undoes clockwise!

This reminded me of "zen and the art of motorcycle maintenance" - just because you pay an expert doesn't mean they'll do a very good job.

Anyway rode to the gym on the bike - i've been getting lazy and using the car.

Finished swim with a break through session of 160m butterfly. Getting closer to my 200m target. I have realised that it's these break through sessions that make me happy. If my hip stops me smashing it in triathlons I just need to find different ways to have these sorts of sessions - new goals.

Here's the X-ray of the hip; "narrowed joint space on the right". The left is apparently normal.

Sunday, 24 March 2013


The usual 250W x 5min on 3min recovery

Still finding it difficult to power away whilst thinking "i'm wearing my hip out". Today I started to think - better to wear it out and get a new one than do nothing. Anyway don't think I need to be so catastrophic about it.

I'm starting to debate whether normal pedals could be a good idea. On the spin scan the right leg (the bad one) is near perfect and always does a little more work than the left - maybe it's been helping the left all this time. There would be less chance of this with clip-less??? Also I think the body is more set up for pushing with the legs rather than pulling towards the body. That's where i'm at today.

Saturday, 23 March 2013

- Usual routine - haven't done it since jan 24th so a shock to the system. Great to be back into it.
- The usual chin ups and shoulder maintenance
- 1.5km drill. Finally thought i'd made it when someone complemented me on my technique - they'd learnt to swim 6 weeks ago!

Friday, 22 March 2013


Another busy day sorting out the new house - felt like I had 1 million and 1 things to do. By the time I got to the turbo it was late - did 5 mins and called it a day, no energy in the legs - not like me. Didn't fight it and went to bed

Thursday, 21 March 2013

Wednesday, 20 March 2013


8 x 256m at 1m/sec on 1min recovery

Went to the "proper" council pool today - I think it's 32m hence the 256m - as that's 8 lengths. Came off the pace for the first 2 sets and thought this was a sign of my lack of speed work. Then the next 6 sets were relatively easy and bang on target. Pleased.

There were more serious swimmers there - I'm keen to go back.

Tuesday, 19 March 2013


4 x 250W x 5min on 3min 125W recovery

Still spending most of my time sorting things out in the new house so this got done at 11pm. Psychologically it's tough going - with cause / result of my asymmetry on the bike now known (right hip arthritis) it's what i'm thinking about when I exercise now.
- Am I doing the right thing?
- Is this making it worse / better?
- Should I be attempting another Ironman - even with the goal of just doing it for the fun of it.
- How am I going to get the volume in safely
etc, etc,

My new thoughts on it are that poor ankle flexibility may have contributed - so ordering one of those rocker boards today.

Monday, 18 March 2013

Gym - shoulders and quick whizz round

Swim - 1.5km drill - someone with an Ironman Nice cap on next to me - good to know i'm not the only one using a 20m pool.

Sunday, 17 March 2013

20 Weeks to go
3 hours sleep last night and very sore. Most I could face was sitting on a bubble jet in the spa pool waiting for the ibuprofen to work.
Had lots planned today - but it's just a slow one

20 weeks to go - need to start focusing a bit more. I'll draw some hip focused plan up this week hopefully. Not cycling weather anyway.

Saturday, 16 March 2013

House loading /unloading

This was about as hard as a ironman. I was about to say half but it was 8am to 3am without stopping, and a lot of lifting. My back is not happy.

Friday, 15 March 2013

Busy day - no time to train - boo

Met with teachers at George's new school to arrange settling in etc,
Booked Will in at nursery
Drove down to London to pick up belongings for move. I've never driven a "lorry" before - very exciting.
It's all go.

Thursday, 14 March 2013

Rest day

Had planned to do a turbo in the evening but the day slipped away.

Waiting in the house for the BT engineer - I had a slot booked between 8-1 and he turned up at 12.59! So I went to work and said drill the hole where you think best.

Evening spent talking about painting and carpets!

Did do some rolling of the legs.

Wednesday, 13 March 2013

More of a rest day today

Quick whizz round. Usual shoulder exercises, some balance work - increasing mobility in right ankle

1km drill

Tuesday, 12 March 2013


6 x 5min x 250W x 80rpm on 3min recovery (125W)

Building back to where I left off before my cold. It'll be a few more weeks till i'm back at 2x20minx250W which is a good baseline.

Working with my asymmetries - at least I know that it's mainly the right hip. My power split between the legs drifts to 49% left leg 51% right leg so I worked hard to keep it 50:50 may be all these years leading with the right may have played a part.

Lots of trips to stare into fridge afterwards (no treats in there!) - reminds me of school holidays.

Monday, 11 March 2013


General exercises - working on "setting the shoulder" this involves the lat pull down machine and keeping the arms straight - just moving the shoulder blades.

Some ankle mobility work on the balance disc - my multiple childhood ankle sprains and reduced flexibility there may be contributing to the hip.

Energy and enthusiasm back at last


1.5 km drill

Sunday, 10 March 2013


5 x 5min x 250W x 85rpm on 3min recovery

First turbo in the new house. Chickened out of doing in the garage - bit too cold, but hope to migrate out there soon.

I've changed back to "speedplay" pedals - forgot it's like pedalling on ice cubes. Hope this will help with the hip.

Saturday, 9 March 2013


Would have like to do a turbo but very little sleep - kids acclimatising to new house. Box unpacking etc,. Hopefully tomorrow, Mother's day permitting!

Friday, 8 March 2013

Thursday, 7 March 2013


4 x 5min x 250W x 85rpm on 3min recovery

This was the first proper turbo since 30th January! Easing back into it - over 4 weeks of illness. The first 1min of the 5min intervals ramped up slowly instead of the usual stepwise change (looking after the hip!?)

Spent the morning at a hospital exercising patient's on an exercise bike to see how risky major surgery would be. It's called CPEX testing - I think seeing the patients struggle motivated me to get on with it.

Wednesday, 6 March 2013


Moving house - well, got the keys and had about 30mins inside. At the moment I feel its a bit ironic that i've finally got the space to train (garage) but have just discovered my hip's a bit dodgy and may have to change my goals. Like most things this will hopefully pass and i'll find a way around it (most likely develop more acceptance).

Tuesday, 5 March 2013


2.5km straight

Public swim session in Peckham. Felt like a good time to do a distance session as it's been a while. Felt great, no fatigue at all really.

30min massage with Roberto - very good. I've realised it would have been a good idea to go more often but also to have a fuller conversation each time. We attacked the hip and the achilles!!! apparently I have a high pain threshold - I don't think so - it's just that I laugh instead of shout / scream.

Monday, 4 March 2013


6km easy pace.

Lot less sore achilles wise - much happier.

Sunday, 3 March 2013


6km easy pace over millennium bridge etc, Good to do something again. First run since finding out my hip is a bit dodgy so tried to keep the technique good.

Saturday, 2 March 2013


Drive down to London. Kids to park etc, Took my hang up-side down boots - Will and George liked seeing daddy hanging upside down - I couldn't see the strange looks. It's to help the hip!

Friday, 1 March 2013


Went to GP. Do I need antibiotics? She said they've had lots of people with exactly the same thing - flu type illness, then sinus / post viral thing for SIX WEEKS!!! Good news that i'm not alone, bad news about the time.

Felt OK otherwise so just some light swimming and a bit of stretching.

Thursday, 28 February 2013


Planning to do a turbo after work - then huge energy failure. I'm starting to see what these people with chronic fatigue must go through. It's easy to take having the energy for granted.

Wednesday, 27 February 2013


Still not 100% so no turbo. Hopefully tomorrow. Went to yoga, haven't been for a while, it was well worth it.

Tuesday, 26 February 2013

1.8km Drill

Just waiting for the cold to go so I can get on the turbo. Thought today would be it but no! Easy drill work in the pool. Managed to do 120m butterfly - moving closer to my target of 200m. Self taught so probably not the best technique?

Monday, 25 February 2013


Towards the end of the day didn't feel ill anymore so decided to try some light swimming drills. Tried a new "broken arrow" drill - probably got some strange looks. Luckily I was oblivious being underwater.

Hopefully thats the cold gone?

Sunday, 24 February 2013

23 Weeks to go
Another rest day due to illness
Coming up to 3 weeks now of being below par - doing what i'm told to, and listening to my body - but not liking what it's saying!

Saturday, 23 February 2013


Sure enough woke with splitting headache and cough has come back. Took the kids swimming (a pool with a wave machine)

George was keen to practice with goggles beforehand.

Friday, 22 February 2013

Managed 10mins of warm up

A lot a leg fatigue and no energy. Must still be ill. I'm treating this as a bit of a small win. A couple of years ago i'd have forced my way through this so it's been great to have the discipline to back off. Still a bit frustrating though.

Maybe I need a Lance pick-me up?

Thursday, 21 February 2013

Easing back into it. Still coughing! so all fairly low-key today.
Still thinking a lot about my hip - not sure how i'm going to tackle the run side of things.

Wednesday, 20 February 2013

500m warm up
8 x 200m on 40secs at 1m/sec (slightly faster)

Only time I could get in the pool was during a public no-lanes session during half term! I told myself it was good training to have to swim around everyone.
Only 2 crashes. Cold has stayed away

Tuesday, 19 February 2013


4 x 5min x 250W on 3 min recovery

As this was the first turbo following 2 weeks of illness I took it easy and went back to my baseline session of 250W work.

Lots of changes needed to look after the right hip.
1. Raised handlebars
2. Saddle all the way forward
3. Saddle high
4. High cadence around 90rpm instead of the 60rpm i've been doing lately

- These position changes are all designed to open the hip angle up. I was working on a more "aggressive" position but this may have been making it worse.

Other things i'll do
1. Change back to speedplay pedals as these have more float
2. May go to shorter cranks
3. Move the cleats further forwards (feet back)

Some of these changes will hit the achilles a bit more than i'd like. I'll see how it goes over the next few weeks. Mentally i'm just appreciating being able to do it. More than ever i'm aware that as much as i'd like I may have to stop one day.

Monday, 18 February 2013

I haven't written anything for 14days!

Two things;
1. I had the flu for a week and this has been followed by a cough that I haven't been able to shift for another week. Not good. I've been swimming a few times and despite not pushing it it's set me back each time.

2. I had my appointment with the orthopaedic surgeon and the x-ray report of my hip came back. Bottom line - left side normal, right side some arthritis which the surgeon said was my age. Anyway, i'm glad I looked into it and am giving some thought into what this means.

2km Drill - still keeping up the backstroke and butterfly. It's getting easier. No breaststroke as it involves too much external hip rotation.

Monday, 4 February 2013

Core + Swim

Tried a new core routine for a change. Dug out an old book of core exercises and tried a few. Started with hanging windscreen wipers - have never been able to do them before so that was a first. Surprised I was able to do it. No room at the gym to try "candlesticks" so maybe next time.

Swim - drill again. Having a go at backstroke - not pretty.

Would have done a turbo today but think i'm going to limit a bit and work on the tight hip flexors?

Sunday, 3 February 2013

26 Weeks to go

Travelling so good time for some rest

Saturday, 2 February 2013


Had to jump at chance for a run when G & W had gone to bed and Rory finally asleep.

Friday, 1 February 2013

To gym and back 7km. 15mins in the gym, 15mins in pool sauna and home.

Thursday, 31 January 2013

2km drill

Night shift last night so just some drill work. For once I did all my drills;
Single arm, 5 strokes/breath, Clenched fist, Sighting L&R, Paddles, Pull, Kick, Catch up, Side swimming, no arms drill, Band round ankles, backstroke and butterfly. Phew.

Wednesday, 30 January 2013

Sweet Spot - Golden Session


15min warm up to 230W
Main set 2 x 20min x 247W at 85rpm on 10min recovery

I decided to try long intervals today - this is probably the "golden session". If you only did one this would be it. The books say if you do this week in week out, you will get better. It doesn't need to get any more complicated.

The intensity should be in the "sweet spot" - today was probably about 95% for me on the x-axis. 

Night shift tonight!

Tuesday, 29 January 2013


12 hour day at work plus cold that a few people have. Early night and hope to get on turbo tomorrow.

Monday, 28 January 2013

Gym Core and Strength/conditioning
Swim 1.5km drill

Having to fit everything around work - would have liked to do turbo today but fits in better tomorrow.

Sunday, 27 January 2013

27 Weeks to go

Gym - conditioning routine
Swim - Drill 1.5km

Achilles were sore after yesterday's run so i'm back to the physio exercises. I'd stopped doing them as I didn't thing they were doing much. Also wore the "night splint" in bed! They've been great all day - Very happy.

Sorry not writing much - the blog is low on the list of priorities right now.

My journey into the hated foods from childhood continues - brussels sprouts today - again absolutely fine - nice even. Who'd have thought my experiment with beetroot developed in this direction!

Saturday, 26 January 2013

10km slow - still looking after the Achilles

Spending all day on the computer for work


Friday, 25 January 2013

230W x 50min

This is my tempo session at the moment. I'm fairly happy to be working at this intensity for the past few weeks. The break through sessions will be directed towards the interval work.

Had a few issues with the right leg - not sure how lateral/medial to have the foot.

Thursday, 24 January 2013

Gym - Core and quick whizz round weights
Swim - 1.5km drill.

Very busy at the moment so not much time to write. This was more of a clear the head session than anything else. Plan to get on the turbo tomorrow.

For those who have been following i'm still having a beetroot every day and have also moved onto broccoli - I used to be a fussy eater as a kid, in many ways I find this more challenging than Ironman itself! - I guess we're all different.


Wednesday, 23 January 2013

Only 4km just to get legs moving

Had my pelvis X-ray today - only had a few seconds to look at it as was at work. I'm no orthopaedic surgeon/radiologist so not sure what to make of it. Left side looks OK right side definitely some osteoarthritis and SI displacement - I will wait for the virdict. At least i've got it done and am not ignoring it. Also, I now know which side is the problem and where to focus on.

Tuesday, 22 January 2013

Monday, 21 January 2013

(270W x 5min x 65-75rpm on 4min recovery) x 6

First two sets were a shock to the system - really difficult, heart rate straight up to 160 which usually only happens later on. I'd calibrated it wrong. Moving slowly towards 270Wx10min on 5min x3. I think the turbo causes the tight hip flexors which in turns has led to the running injuries - once I get to this goal i'm not going to push it too much more.

Sunday, 20 January 2013


Really enjoyed this evening's run. Fairly deep snow at times, my main motive was to keep the consistency going as this is more important than anything else. Spent a lot of time focusing on my form (pelvis in particular) and not spraining my ankle which Ella kept warning me about!

Did a lot of foam rolling through the day with a lot of help from George and Will.

Saturday, 19 January 2013

9 km in snow round London

As usual very slow finishing with sore Achilles. Did some drills every mile or so - lunges etc, they went much easier than usual, and was more stable. Maybe this is  because i've gone back to doing more foam rolling. I'll carry on with this, and it's something the boys like "helping" me with.

Friday, 18 January 2013

Run Swim
3km to pool and back
Main swim set 10 x 200m at IMP on 40sec recovery

Busy night shift last night and chaotic travelling down to London. Saw GP first thing before getting some sleep - my 40 year old check up! BP 120/60 HR 49 cholesterol 4 (after breakfast). Finally got a referral to see an orthopaedic surgeon for my Achilles and hip - got to do something about it.

Thursday, 17 January 2013

Core and weights
Walking - 10Km+ I think walking may help me iron out some of the running aches and pains. I'm starting to think these may originate from tight hip flexors from cycling.

Wednesday, 16 January 2013

Tuesday, 15 January 2013

Monday, 14 January 2013

6 x 270W x 5min x 65rpm on 5min recovery.

Great to get back into the swing of things. Helped along by a podcast that helps me keep going http://feeds.feedburner.com/AndyMoorMoormusic
Max heart rate was 160 for those final two sets - that's a little too high for my aerobic system. Hit a lovely patch on the 5th set - working hard but felt like I could go forever (it didn't last long though). The illness over-eating during the weekend probably helped. 
Wouldn't be the same without some bike adjustments. This time just moving the feet closer in - seemed to improve things. I've got a narrow pelvis which means the feet should be narrow but tight ITBs which like a wider stance. It's a bit of a balancing act.

Where next? Still aiming for 3x10min at 270W on 5min. Will either drop the recovery time or go for 1 block of 10min and keep the rest the same.
Exactly a year ago I did 5x5minx300W - just looked at heart rate data - not as bad as I thought. I was hitting 169bpm back then. I'm not aiming for those all out sessions this year.

Sunday, 13 January 2013

29 Weeks to go
Not 100% but better than yesterday - just some easy swimming. Eating like crazy - strange but am going with it!

Saturday, 12 January 2013

Spent most of the day in bed! High temp, headache, etc seems like everyone else has had it too. Hope it's not flu, we've had some at work.

Friday, 11 January 2013

Run to gym and back in vibram 5 finger shoes - got soaked in rain, achilles was fine. Big issues with right leg, very internally rotated - need to get it looked at.
2km mainly drill

Thursday, 10 January 2013

Wednesday, 9 January 2013

Busy day in London. Must have done 20miles on a Boris bike. I'll put it down as a rest day.

Tuesday, 8 January 2013

200m x 9 on 40sec recovery at 1m/sec pace

25m pool tonight instead of the usual 20m so a good opportunity for some race pace work. I'm not sure whether to increase the distance as I've done previously or try and go faster - something to think about.
It was a great session, I've been swimming 2-3 times a week for 17 years now and this is the first time I felt I knew what I was doing, or rather what I was doing wrong and how I could correct it. The drill work is paying off.

Monday, 7 January 2013

270w x 65rpm 4x5min on 3min recovery + 2x4min on 4min recovery

Still building towards 3x10min on 5min recovery. This session was 6x5min blocks but I shortened the last 2 intervals by a minute mid session. I could have squeezed it out I think but my thoughts were that I should leave myself somewhere to go for next time. It also meant the ride to the train station straight after was OK.

Sunday, 6 January 2013

Very easy pace. Doing drills is was difficult with it being the weekend - got some strange looks doing lunges.
Another beetroot eaten - not getting easier.

Saturday, 5 January 2013


Turbo - main set (tempo) 50min x 230W x 85rpm

Busy day today, don't usually train twice but the opportunity came up. 
Beetroot is meant to be the latest thing for enhancing exercise. I don't like it. I've had some sitting in the fridge to try for the last month and today I gave it a go. Not as bad as I remember from childhood. Did it make any difference?

The red graph is today (appropriate colour!) the blue is same session a month ago. No difference, although I hadn't done two sessions that day. Unfortunately I may need to experiment further.

Dropped the saddle another 2mm today (at the end of the session) - this is one of the reasons behind the blog - it helps to keep track. 

Friday, 4 January 2013

60mins easy pace with a lot of drill.

Busy night shift, tried to sleep in the day but found it difficult. Ran slowly but probably started out too fast as Achilles sore but OK.

Thursday, 3 January 2013

Swim 1.4km - drill

A quick trip to the gym. The gym pool is only 20m long so only really able to do drill work.
Appointment made with GP for the Achilles - hope the surgeons don't get involved but I think it would be good to get an ultrasound to see what's going on.
Night shift tonight, will take the Christmas chocolate cake into work instead of eating it myself.

Wednesday, 2 January 2013

270W x 5min at 65rpm on 5min recovery x 6sets

Here's where i'm at on the turbo. I have some major mile stones which I often can't manage on the first attempt. The latest is 3x10min at 270W with 5min recoveries - so i've broken it down into the above.

Looking in the diary this time last year I was doing 5x5min at 300W but that was all I was focusing on - there's some work to do.  

The saddle came down again tonight which felt much better. It looks like i've had the saddle way too high for a long time. Apparently achilles and hamstring problems coming on together are a classic sign. I think i've been measuring it from the wrong place on the saddle all this time - The widest point rather than some arbitrary point further along. 

I've also been tinkering around with TSS or training severity score - this is meant to give you an idea of how hard the session was to allow appropriate recovery. This session was 89. Over 150 means rest a day. It was in Sir Bradley Wiggin's biography so it deserves some attention.

Tuesday, 1 January 2013

NEW YEAR - return of the blog

With the start of the new year it's back to the blog. Just over 30 weeks to the ironman. There's been lots of change since my last entry back in August, with a new son Rory being the major headline.
The main purposes of writing remain; accountability so I do the sessions I set out to and to let my Mum know what i'm doing. 
This year will be different as both my achilles are very dodgy. I don't think it'll be a fast year but I hope to do the work and see what happens.
The mantra is going to be "injuries are a chance to come back stronger"

Since August i've kept the training ticking along. What i've done;

- 7th in the ludlow sprint triathlon.
- A gym and core session once a week.
- Yoga once a fortnight (weekly was the goal)
- Swim drill - twice a week
- Turbo - twice a week - once interval session and one tempo session. I haven't managed to stop changing the bike position all the time but keep learning more.
- Lost 5kg, from 72kg to 67kg (but back up to 68Kg over Christmas)

Run 60mins
Slow jog round park in Mansfield. I've moved back to big clunky "anti-pronation" running shoes to see if the achilles improve. The logic being I wore them before there was a problem.