Ais woke me early with a coffee in bed. I was sitting there looking at some rubbish on Facebook or Twitter when Ais suggested that seeing as we were up earlier than we’d planned I had time to get in a swim before our meeting in the city.

I didn’t need to be told twice and grabbed my swim bag and another coffee on the way out the door.

Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.

If you missed last weeks post you can check it out here

Allowing for morning commuter traffic I knew it would have to be short and sweet so I decided to do a Patrick special. If you’ve been here for a while you’ll probably remember Patrick kicking the ever living shit out of me on numerous occasions in the pool last year. If not this was one of the less enjoyable, more painful ones or this.

Related post: Robs Blog: 100 x 100 swim: Race report

After the warm up I got stuck into a set of quick 100’s off short recovery. I thought I’d somewhat hard but not crazy, after all Patrick wasn’t here to keep tabs on me. I did the first couple at a decent effort but started to feel guilty. I didn’t really want too waste the opportunity or admit later that I’d just gone easy on myself so I picked up the pace a bit more. The times dropped and in true Patrick style I also shortened the recovery.

He’d be proud of me I thought briefly before realising that he’d hardly get excited at me just doing a session. Somewhat like Ais Patrick isn’t easily impressed and certainly wouldn’t be patting me on the back for doing what I came here to do.

After about four of the hundreds I started to focus on the push back part of the stroke, the very last bit before you take your hand out of the water. I realised that I hadn’t really been doing it correctly before as I felt my triceps start to burn. I pulled up at the wall and hit the lap button and did a double take of the split. That hundred meters was eight seconds faster than the last few. My breathing wasn’t any harder, it must be the change in my stroke I thought.

I refocused my attention on that last bit of the stroke again. And again I held the faster split. And again. And again.

I was thinking then about the question of which do you work on first technique or fitness and despite my eureka moment in the pool today I think that it’s all wonderful working on developing perfect stroke mechanics but if you aren’t strong enough to hold onto that perfect stroke for 3800m then it’s not much use to you for Ironman.

If on the other hand you become fit enough through lots of swims and long swims then when you do get the technical improvements then it’s much easier to hold onto them as you are already swim fit.

Of course the obvious best answer is to work on both at the same time, one technique session a week coupled with a couple of long ones and you are likely to improve much faster than the either, or approach above. I must remember that advice for myself…

Anyway here’s how the weeks training went.


Monday 22 2:30 (2)

  • AM Swim :50 2500
  • PM Bike 1:40 50k

Tuesday 23

  • Off

Wednesday 24 3:30 (2)

  • Swim 1:30 4200m
  • Run 2:00 22k

Thursday 25 2:05 (2)

  • Bike 1:30 42k turbo
  • Run :35 6k off bike. Easy

Friday 26 6:45 (3)

  • Swim 1:15 4000m inc 3800 tt in new Speedo thin wetsuit
  • Bike 4:40 119k steady Ironman effort training Speed Concept
  • Run :50 10k felt really good
  • Energy 8/10
  • Motivation 9/10
  • Work 4 hours
  • Sleep 6.5 hours

Saturday 27 2:40 (1)

  • Run 2:40 26k easy.
  • Energy 5/10
  • Motivation 6/10
  • Work 6 hours
  • Sleep 7 hours.

Sunday 28 —

  • Off

 

  • Total hours / sessions 17:30 (10)
  • Swim 3:35 10700m (3)
  • Bike 7:50 211k (3)
  • Run 6:05 64k (4)

Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.