Swim volume: An experiment. How I took a minute off my 1000 meter time trial in 2 weeks.
January has seen my first proper return to Ironman training in almost 2.5 years and with a big goal I’m really motivated, the hard job at this stage with almost 8 months to go to race day is to not get carried away and do too much too early. I am slowly getting back into the routine of regular sessions and training. For years now I have kept a training diary for my own reference. It’s useful to look back on patterns over weeks, months and years. It’s often impossible to see the big picture when you are living the details every day, a diary shows a bigger perspective on things over a longer period of time. After seeing Alan Ryan’s idea to post every session he does along the way in his attempt to not only qualify for Kona but to win his age group there I was fascinated and have been stalking his training log page with great interest for the last two months. I am shamelessly going to copy his idea (the training log one, not winning the age group in Kona) and along with regular blog updates on my progress I will post my own training diary here hopefully on a weekly basis. I will post it in a separate category which can be found at the top of the site here.
So with that said lets get onto the good stuff.
After yesterdays lounging around it’s back to work and although the heatings fixed in the pool it’s not quite as warm as the first couple of swims. I managed 3550m before shivering my way to the hot showers.
Swimming like a boss.
Ok so a very slow swimming boss but I’m still on track. The day started with a 2.9k swim. I was aiming for 3k but lost count and it was only during breakfast that I realised I was short.
We arrived in Lanzarote late Saturday evening and after building the bikes and settling into the apartment we went for dinner. The day was going to be a write off as far as training went. The good news is that our apartment is facing onto the swimming pool so it will be easy to get to.
We’ve decided on a target for the year, myself and Aisling are going to race Ironman Mallorca in September where I am hoping to chase a Kona slot. It will take me that long to get fit enough to realistically have a shot at qualifying.
In my first time racing Kona (a very loose use of the term, completing would be a more honest description) I was in the best run shape I’d ever been in yet I had one of my worst Ironman run performances. It would be all too easy to blame the heat and wind and humidity and difficult conditions but in all honesty the cause lay in the previous two months training. Read on for more…
Why your emotions may be sabotaging your race performance.
One of the most common mistakes I’ve seen (not to mention been guilty of committing) in Ironman is letting outside events control your race. What happens to you during your race and more importantly how you react to it can have a bigger impact on your result than all of the training you’ve done in the lead up to it. When I’m racing I love to see people loose control in a race. Especially stronger or potentially faster athletes. As a coach I try to teach people how to retain control regardless of what happens to them. Loosing control doesn’t only mean throwing a wobbler and flinging your bike across a ditch. It also and more commonly means starting too fast or racing others too early in the day.
Image via @sethgerber on Instagram.
There comes a point at which your body will no longer be able to absorb the training load you are subjecting it to. We reach the limits not of what it can do but more importantly what we can do and effectively recover from. When we are motivated we can push past these limits and this can sometimes be where improvements lie but it can also be a very dangerous area if we go too far for too long.
Stop worrying about what session you should do, should you use power, are hill reps better than H.I.T.S. Is heart rate a better training measure than perceived effort. Stop playing online planning routes, measuring vertical elevation, average heart rate and just go and train. Swim, bike and run. I learned a couple of years ago that the quickest way to get faster was to go do the work (not buying the fancy ass tri bike. Although that being said buying the bike wont hurt)