Monday was hanging out there in front of me with a combination of excitement and trepidation. Excitement because for the last few weeks my fitness has been on an upward trajectory and Ais had me down to do a very big day which I always love the challenge of.
Trepidation because the last couple of weeks have been hard and I was tired and it could end up being a 7-8 hour slog instead of an enjoyable long day of training.
It was to be a 4000m swim, 5+ hours on the bike and to run off it. Back in 2013 that became a fairly regular way to spend a Monday and I always think that those long days had probably the biggest impact on fitness of any session, of course first I needed to be fit enough to cope with 6, 7 and 8 hour training day or it would have the opposite effect and leave me flattened.
I’ve done a couple of them this year but at a much easier pace than Monday was to be at.
One of the funny things about these training days is just how long they take. My normal long days consist of a bike and run and I’d often have 6+ hours done by 1:30 on Sunday and then go into work for a few hours. Because I was including a swim it meant that I wouldn’t get onto the bike until after 10am. So I leave the house at about 6:50 am and usually dont finish at about 5pm.
The whole day is gone, just like that. There’s usually only time for a shower before dinner when I’m done, then we walk the dogs, have a coffee and then it’s time for bed. I’d forgotten that and I somehow am always surprised that it’s tea time when I’m done. Anyway lets get on with it… Read More
Swim volume: An experiment. How I took a minute off my 1000 meter time trial in 2 weeks.
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.
A number of years ago I read about an idea that the Sky Pro Cycling team working under Dave Brailsford used as part of their strategy to become the best cycling team in the world. They called it marginal gains.
In a follow up to my post We Might As Well Win I look at Sky Pro Cycling Teams marginal gains Program.
Did you ever wonder what it takes to get to the Ironman World Champs in Kona? It’s easy to think it’s just talent. You either have it or you don’t. Alan Ryan shows us that it’s more about doing the work than being born with the correct genes. He also shows us that maybe it was a touch of craziness that took him onto the podium in Kona not once but twice. God help his kids…
How to make your fitness and Ironman New Years resolutions sustainable and successful.
It’s that time of year when we all rush headlong into our New Years goals. We set targets and make big, exciting new plans. I’m no different and January usually signals the start of structured training for me. One of the most important things I’ve learned over the last number of seasons is to start slow.
I had a chat with Irish Road race champion Damien Shaw this week and was delighted to discover that we were very similar. Well to be honest it was just that we had a very similar view on nutrition. It’s just a pity there is such a difference in engine size. I’m like a 1 litre Nissan Micra, Shaw is like the 3.8 litre Porsche 911. Despite the difference in capacity the most important take away for me was that we both strongly agreed that if we were going to fall of the wagon and eat sugar or rubbish that it should be cake and not energy bars. Read on for more cake wisdom..
A number of years ago I read a book by Lance Armstrongs team manager Johan Bruneel called We Might As Well Win. While it’s since become obvious that they took the concept way past the point at which they should have stopped I still think there’s a very good lesson in it. Read on for more…