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
I was chatting to Patrick my swimmer mate (the one who takes great pleasure in knocking lumps out of me in the pool) a while ago and had told him that I was finally going to have a go at the 100 x 100’s swim session I’ve been talking about for so long. I told him I was going to do it on my birthday, the 21st of July. Doing the 100 x 100 swim is a sort of triathletes birthday tradition, at least it is for the pros who are coached by Brett Sutton and who am I to second guess Sutto.
So I did a 10k swim the other day.
I know! A 10k swim! In a pool! 100×100’s!
In case you’re trying to work it out that’s 400 lengths of a 25m pool. I’d been talking about doing this swim for probably a year or more and Patrick my swimmer mate had been keeping the pressure on me.
Click on through to read how it went…
I’ve found a couple of interesting Ironman articles online this month. Click on through to learn just how much is a weak swim costing you in Ironman. Why race entry fees are causing Dan Empfield of Slowtwitch problems. Just what is Irondog? And we also look at what have been the two most popular articles this month rights here on Tricoach.ie
One of my key test swims is a straight through 3.8k TT done in the wetsuit in the pool. It’s a really tough session and works on a whole lot of areas. Pacing, mental focus, strength endurance and of course swim fitness.
Swim volume: An experiment. How I took a minute off my 1000 meter time trial in 2 weeks.
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.
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…
One of the keys to my progress as an athlete was increasing training volume. Sounds obvious but I’m amazed how many people myself included overlook this simplest of ideas.