Swim (endurance/tempo)
warm up 500m
6x25m E/H H/E H/H x2 (E=easy H=hard)
5x400m all with pull buoy at high aerobic pace with 50sec recovery between sets. Consistent pace. Sets 2 and 4 paddles as well.
8x50m with pull warm down.
Total = 3350m
This went well - managed to keep to 25sec per 25m for the main set. Lost the pull buoy at one point - I don't use one very often.
Ditched the paddles after a short go - they were useful to reinforce a proper hand entry. Main focus needs to be removing the dead spot at the front (over gliding)
Core
30 mins of Greg McMillan's level 3 routine - i've been doing this on and off for a year now, it's slowly getting easier!
Tuesday, 24 May 2011
Monday, 23 May 2011
am: Turbo
40mins 90rpm
40mins 95rpm
40mins 100rpm
20mins 90rpm
Aerobic throughout
15min run off bike concentrating on form.
pm: 10km run
"recovery pace" 50mins approx.
Felt pretty stale and demotivated this morning - got on the bike and after 10mins felt great. It's days like this I need to remember, it's important to give it a go and see if the fatigue shakes off or stays, otherwise you'd never train.
Made some changes to the bike position (as usual!) saddle forward as want to take the strain of the hamstrings. Feet forwards (cleats back) to take load off calves. Feet out as lateral knees were a bit sore.
Ideally i'd like to get further forward so I could add a longer stem as the bike handling has a lot to be desired (longer stem = more movement for the same degree of steering therefore feels more stable)
40mins 90rpm
40mins 95rpm
40mins 100rpm
20mins 90rpm
Aerobic throughout
15min run off bike concentrating on form.
pm: 10km run
"recovery pace" 50mins approx.
Felt pretty stale and demotivated this morning - got on the bike and after 10mins felt great. It's days like this I need to remember, it's important to give it a go and see if the fatigue shakes off or stays, otherwise you'd never train.
Made some changes to the bike position (as usual!) saddle forward as want to take the strain of the hamstrings. Feet forwards (cleats back) to take load off calves. Feet out as lateral knees were a bit sore.
Ideally i'd like to get further forward so I could add a longer stem as the bike handling has a lot to be desired (longer stem = more movement for the same degree of steering therefore feels more stable)
Sunday, 22 May 2011
Crystal Palace sprint triathlon
750m swim, 20km Bike, 5km Run
Came 38th/500
The plan was to use this for a bit of race simulation and not go for it. Basically to practice getting on the bike with the shoes clipped on etc,
Swim
- Tired from yesterday's swim. Wore tri top and heart rate monitor - tri top acted like a parachute and heart rate strap kept moving down my legs! A good learning experience.
The big difference this compared to last year is when I felt like I was slipping water I knew what I needed to focus on technique wise.
Bike
- Comfortable but as always not happy with position - felt too low - like the saddle should be further back for the height. Hope to have this sorted by race day. Shoes on bike was fine could improve but no problems.
- now have a third brake on the aerobars which was fantastic.
- still very unconfident when faced with rougher surfaces as it's quite a whippy bike - I may be able to improve this with a longer stem once i'm happier with the seat position.
- gear changes poor, probably need to focus on getting the cadence up higher and working the gears around that rather than slowing down and changing gear to get out of trouble.
- getting our of shoes prior to transition - good
Transition
- ripped both old running socks putting them on - wouldn't be good prior to a marathon.
Run
- Really good - 9th fastest of the day - not pushing too hard as aware of borderline injury with right hamstring.
Overall happy with result - limiter on swim was wearing top. Lots of improvements to be made on bike. Run good. Transitions good.
Training today was meant to be an 80km cycle 10km Run - was going to do it in the evening - hamstring pretty angry so will leave it alone today and aim to do it tomorrow.
Stretching - My impression at the moment is that the hamstring problem is due to;
tight rec femoris (quad) = inhibited glut = overworked/long weak hamstring
So plan is to work on the quad.
750m swim, 20km Bike, 5km Run
Came 38th/500
The plan was to use this for a bit of race simulation and not go for it. Basically to practice getting on the bike with the shoes clipped on etc,
Swim
- Tired from yesterday's swim. Wore tri top and heart rate monitor - tri top acted like a parachute and heart rate strap kept moving down my legs! A good learning experience.
The big difference this compared to last year is when I felt like I was slipping water I knew what I needed to focus on technique wise.
Bike
- Comfortable but as always not happy with position - felt too low - like the saddle should be further back for the height. Hope to have this sorted by race day. Shoes on bike was fine could improve but no problems.
- now have a third brake on the aerobars which was fantastic.
- still very unconfident when faced with rougher surfaces as it's quite a whippy bike - I may be able to improve this with a longer stem once i'm happier with the seat position.
- gear changes poor, probably need to focus on getting the cadence up higher and working the gears around that rather than slowing down and changing gear to get out of trouble.
- getting our of shoes prior to transition - good
Transition
- ripped both old running socks putting them on - wouldn't be good prior to a marathon.
Run
- Really good - 9th fastest of the day - not pushing too hard as aware of borderline injury with right hamstring.
Overall happy with result - limiter on swim was wearing top. Lots of improvements to be made on bike. Run good. Transitions good.
Training today was meant to be an 80km cycle 10km Run - was going to do it in the evening - hamstring pretty angry so will leave it alone today and aim to do it tomorrow.
Stretching - My impression at the moment is that the hamstring problem is due to;
tight rec femoris (quad) = inhibited glut = overworked/long weak hamstring
So plan is to work on the quad.
Saturday, 21 May 2011
Swim
Warm up 5 x 100m 15 sec recovery
Easy pull 1 x 1500m
Upper aerobic 1 x 1500m
Very easy pull 5 x 50m
Total distance 3250m
Upper aerobic pace was 27-28sec/25m
Some right shoulder pain - this is related to thumb first entry into the water which i'm trying to correct but it's fairly ingrained.
There's a sprint triathlon tomorrow at crystal palace which I plan to do for the race simulation and transition practice rather than getting a good time.
Following the back strain yesterday I think it's probably related to my QL (quadratus lumborum) I found a great stretch for it
Warm up 5 x 100m 15 sec recovery
Easy pull 1 x 1500m
Upper aerobic 1 x 1500m
Very easy pull 5 x 50m
Total distance 3250m
Upper aerobic pace was 27-28sec/25m
Some right shoulder pain - this is related to thumb first entry into the water which i'm trying to correct but it's fairly ingrained.
There's a sprint triathlon tomorrow at crystal palace which I plan to do for the race simulation and transition practice rather than getting a good time.
Following the back strain yesterday I think it's probably related to my QL (quadratus lumborum) I found a great stretch for it
Friday, 20 May 2011
Swim
Low intensity
Catch up - 10x50m
Easy concentrating on front quadrant 1x200m
Catch up pull bouy no kick (band) 1x300m
Finger trail catch up 10x50m
Over barrell easy 1x700
Total 2200 + 150 warm up
A bigger day was planned, 80km cycle and 10km run but strained back in morning lifting George - had to respect it and rethink.
Low intensity
Catch up - 10x50m
Easy concentrating on front quadrant 1x200m
Catch up pull bouy no kick (band) 1x300m
Finger trail catch up 10x50m
Over barrell easy 1x700
Total 2200 + 150 warm up
A bigger day was planned, 80km cycle and 10km run but strained back in morning lifting George - had to respect it and rethink.
Thursday, 19 May 2011
Wednesday, 18 May 2011
Ironman UK 2011
Training starts in ernest again - just the details for the moment I hope to add a bit more when time allows
So just under 11 weeks to go
Today: 150km bike that involved cycling out to the Ditching beacon and back - mostly moderate pace
Followed by a 10km run - very easy - carrying a bit of a hamstring injury so just being guided by that
Subscribe to:
Posts (Atom)
Posts
