Tuesday, January 10, 2012

Training. Swimming - the least favored session

I grew up as a swimmer, my earliest childhood memories are of early mornings, chlorine, and always feeling wet (wet hair, water in ears, wet towel in school bag, and worst of all wet pants when you forgot to pack underwear and had to where the swimming suit from the morning session for underwear).

I was once able to complete 5 to 6 k sessions in a canter.  A 1k warm up was pretty normal.  At my very best I was somewhere around the top ten in the country for my favored event (50 m freestyle) getting it all done in under 23.5 seconds.  Well that was back in the day, and now is now.

Today I did my first swim session in a while and it wasnt pretty.  The session was basically:

Warm-up.  400 free, 100 brst

Main Set.   10 x 50 free @ 80% on 1:15 interval.
(averaged completion in 42-44 s per 50)

Dev Set. 4 x 100.  alternate kick/pull

Cool Down. 100m free, drills.

While it felt crap I did stick to plan and I'm confident I'm ready for the 750m swim I have on Sunday and pretty sure I'll be ready for the 2k swim in June, but the 1500m in March feels at risk.  I so need to get back into a regular swimming regime.

Sunday, January 8, 2012

Locking in my (half) ironman plans

A couple of weeks ago I set my triathlon goals for 2012.  Some of this was locked in (the Sparke Helmore Olypmic Distance) but the big one, the 2:80:20 for Challenge Cairns was in the wind.  Well I decided to take the plunge, register and commit the cash for the entry.  So $270 spent and I feel pretty committed now.

This is almost a year earlier than the good books and writers I respect say I should be attempting something like a half ironman but I'm feeling strong, lean and I have a solid (and very importantly, achieveable) plan so I really do believe I'm going to be ok.

This blog will be part of the discipline I will need to achieve this safely.

Saturday, January 7, 2012

Fuelling the Engine - 1. Getting it Wrong and a Lesson

I love my steak. Thats ok, tri training actually needs heaps of protein so usually I dont feel guilty but last night it all went wrong. What was the problem? Portion control!

While I love my steak, my local butcher (yeah its part of a chain prime quality meats - but they are reasonably priced, grow their own, hormone free and it tastes great) has cheap, but great quality, waygu rump. This is a trap and I fell for it. Two massive bits of meat and I felt like I was having a little waygu baby. Whether I did much damage to my diet or not I felt like crap all night.

The lessons?

1. Do not buy more than you should eat.

2. If its a sale and you really have to buy extras, freeze the excess immediately, DO NOT COOK IT!

Some of you may have the willpower to ignore these rules, I dont and I just got a nasty reminder of that weakness.

Well, a quick, unscheduled hour ride was added to my training this morning to compensate. Was this effective? Was it needed? Am I becoming a little obsessive? Dont know the answers to the first two questions yet but I suspect the answer to the last is yes.

Friday, January 6, 2012

Spur of the moment triathlon entry

What better way to reboot after christmas than with an event?  I'm moving to Melbourne next Wednesday, checked out whats going on down there that weekend, found a triathlon on and decided what the hey? and entered.

Should be fun.  I'll fill you in on how I go.

Oh, its race three in the Gatorade Series in Brighton.

Thursday, January 5, 2012

Being scary in the gym

School holidays, especially when I'm also on holidays is a weird time for exercise. My normal routines are broken and I have to do find exercise where I can.  Today was supposed to be a ride and a run - like I was ever going to find time for that with my wifes and kids expecting time during holidays.

So we went to the gym.

Thats ok, but I have a lot of work to do.    I'm getting fitter so getting my heart rate up means I hit the machines pretty hard pushing quite high resistances and speeds.  What I noticed is that while everyone else was being almost genteel, barely sweating, and watching their videos, checking out their emails etc I was working my arse off.

I also noticed that I made others uncomfortable.  I was sweating like a pig, I was breathing really hard, when I high the hardest point of the 'climb' I was straining to keep pace.  Apparently this isnt how one works out.  A little space opened around me as people on the machines around me jumped ship as soon as they could.  It was really odd.

So right now there are probably all these pretty young things laughing about the funny/scary old man in the gym today.  Ah well, its a cross I can bear.


Wednesday, January 4, 2012

Buying my dream

One of the worst things about triathlon is that it tends to be very gear focussed. Of course, there are compensations, and one of the best things about triathlons is all the gear. Sounds like a contradiction and it is, but whether the gear thing is a plus or a minus really comes down to where you happen to be at the time. Been working your arse off, losing weight, getting strong and have a little spare cash then that new helmet, tyres, suit etc can really cap off all the hard work for little real outlay and let you enjoy a little retail therapy.

On the other hand sometimes it feels like there is no gear that can help, or worse, that there is stuff out there you really need (like the new Shiv Crowie rode to victory in Kona) but cant afford. The idea that there is something out there that you need to make that pb breakthrough and that that is the only thing missing in your preparation is so seductive that it can be hard to resist. Worse, knowing there is gear out ther that will make us faster but also knowing its out of reach can lure us into thinking we cant improve and lead to some learned helplessness. I've experienced this before. Photography, the hobby I've been neglecting of late, has the same trap. Those periods where your creative juices have run out or you just cant be bothered finding out how to make the stuff you have work and its easier to lust after gear.

Anyway, thats why I generally try and steer clear of having lists of dream gear or long and never to be afforded wishlists at Wiggle or Pro Bike Kit.

But I needed something - no really I really NEEDED something. The bike I had was perfectly ok, I didnt need to upgrade, but with my part move to Melbourne during the week and weekend commute home to newcastle I needed bikes for training and competition in both places. So with the broad need established it was then time to go shopping.

So, what were my parameters;

1. I was congratulating myself for losing so much weight so I gave myself a bigger budget than my first bike, about $2500.

2. I was keen to move to a carbon framed bike and hoped I could get Shimano Ultegra running gear.

3. Something a little different would be nice.

So the search began and I quickly found some really interesting bikes for sale and started to narrow down on two bikes in particular, the Pinarello FP2 or the Wilier Izoard XP (I've linked to Port Melbourne Cycles because they were the first place I found these bikes, I dont know if these guys are good, bad or indifferent so dont take it as a recommendation). Of these the Wilier reallt attracted my attention.

1. It was pretty close to my budget.

2. It is carbon, has Ultegra (granted a previous version) running gear. And

3. Is pretty unusual.

In fact, I'd never even heard of the company so I started doing some research. First I found the Izoard got rave reviews across the net and Wilier has a pretty good rep for a variety of bikes. As I did more research I started looking up the food chain of Wilier bikes. Before I knew it I was looking at the Cento, seriously trying to justify spending more for a Granturismo and dreaming for the bike that really suited me for my training/tri aspirations, the Imperiale. Like I said earlier, having a dream bike/camera/car is always dangerous, the Izoard was still a better bike than I was a rider and while the Imperiale was lovely, perhaps even perfect, for me I could never afford it, after all these were selling for $6000 or more in Australia so it was never going to happen.

But then something weird happened. I found a shop selling an XL Imperiale with a Campagnolio Chorus groupset and Camppagnolio Zonda wheels for just $4000. Why the bargain? Apparently the integrated seat post had been cut for a previous customer who never came back for it and no the shop just couldnt find a buyer. So what to do, my dream bike, not something I was settling for, not something that was nice but not quite what I wanted, my actual dream bike in near as dammit ideal configuration was being offer to me at a 30% or more discount, just $1200 over my budget. Well I figured, I still didnt know if the bike would fit me so I thought that there's no harm in at least trying it out for size. So a 5 hour drive to Goulburn to visit Greengrocer Cycles who were selling the bike was planned. Well bugger me if the bike didnt fit perfectly. So there I was with a decision to make. Buy my dream or let it go, stick to plan, get a perfectly satisfactory bike and save$1500?

Well, I've spent most of my life not buying my dream, settling, making do. Well not this time! I bought the Imperiale. I have my dream bike. And I love it. It hasnt made me a better cyclist but it has made me a happier one, and thats not a bad outcome.

Tuesday, January 3, 2012

2012 Training Outline

Following on from my last post, so whats the plan?

Well, so far I've basically followed the plans laid out for training in the Joel Friel book Your First Triathlon and Matt Fitzgerald in Racing Weight. These are great books, not only do they provide a great training/eating plan but they also provide a broader perspective which allows you the ability to modify the plans they give you to fit into your life. I'm still using the Matt Fitzgerald book but I need more than Friels first tri tome. I have Joel Friels follow-up, The Triathletes Training Bible and while its certainly given me even more info that I've built into a training program I've tried to build a comprehensive program but keep getting caught up into much detail and falling in a heap.

But just as I was wondeering what direction to take one of the magazines I subscribe to, 220 triathlon, came to the rescue in their dec 2011 edition. They provided a 20 week traing program for rookies preparing for their first ironman. Given im a rookie and im preparing for a half ironman in about 23 weeks well it seemed close enough for government work and im using it as the basis of my training moving forward.

So, I have the beginnings of a program, what other rules will I apply? In short I have the following.

1. Program starts on sunday 15 jan.

2. There are 9 'core' sessions a week (3 run, 3 swim, 3 ride).

3. I may replace 1 core session a week with gym work. I may add 1 extra session a week in the gym.

4. Try to not run two days in a row.

5. A ride to and from work equals ONE ride session.

6. I will program a forth ride session but may drop 1 session without a catchup required.

Also, there is another consideration. For the next two years I will we commuting between melbourne (where I work during the week) and newcastle (where my family will be living). I will generally fly home to newcastle on fridays and return to melbourne on Mondays.

So broadly, this is the plan.

Monday. Rest (possible catchup)

Tuesday. Ride (to and from work), swim.

Wednesday. Ride (to and from work), run.

Thursday. Ride (to and from work), swim.

Friday. Run.

Saturday. Long ride, swim.

Sunday. Long run.