www.rajf.co.uk » Ironman Nice

final big run

rajf — Thu, 17 Jun 2010 21:16:49 +0000

To make sure I covered the miles I opted to take the long route back from work. It was a lovely sunny evening and the first 20k flew by. Luckily I had a lot on my mind after work to keep my distracted. The final 10k were a double back on the Greenway. As ever it turned into a battle of wits between myself and the path ahead. I won and managed the 30k in a respectable time of 2:44. At that pace I might just be able to to the marathon leg of the Ironman in under 4 hours.

Open water swimming by choice!

rajf — Sat, 05 Jun 2010 15:21:26 +0000

All my open water swimming to date has been as part of competitions. I was reluctant to go today as the Dragon ride is tomorrow and I know that’s going to hurt. But as Mark was going and I couldn’t do my Friday evening swim I thought I’d make the effort.

So very early this morning Mark and I made our way to Market Bosworth Water Trust for the open water swimming session run by the 1485 tri club. I enjoyed the swim from the start and ended up doing 3 and a half laps. Thumbs up all round. Now I just need some sleep before tomorrow!

Thumbs up for open water swimming

Acclimatisation training

rajf — Wed, 26 May 2010 07:54:18 +0000

The heat has taken it’s time getting to Britain this year and the first few training sessions on hot days had a noticeable effect on physical and mental performance. In the month building up to the Ironman I plan use acclimatisation techniques as part of my training. So far I’ve endured turbo training in a hot room and bought a sweat suit to run in. The latter is particularly unpleasant at it’s not only hot but I look like a reject from the 80′s.

I’ll continue with these techniques as well as making time for regular saunas and hot baths. IF anyone has any further tips I’d love to know.

First open water swim

rajf — Sun, 23 May 2010 12:56:02 +0000

Before I got anywhere near the water I needed the right equipment. For open water swimming it’s all about the wetsuit. As with any sport the range is huge, covering basic to those with some many technological terms they sound like a shampoo advert. I had looked into hiring but weighing up the reviews on size charts vs actual sizes opted to go to a shop and get fitted. I’d also considered eBay but had the same advice from some honest sellers.

The trying on of the various suits was an event in itself. It was a scorching day and even hotter in the tiny changing room. Every time I put a suit on I started too pour with sweat. I could only stay in the zipped up suit for a few seconds before I felt faint.

I found the 2XU and Blue Seventy suits unsuitable. Some of them were in sizes I’d contemplated hiring, which would have resulted in some serious discomfort. In the end the Orca Sonar was the best fit. I’d not considered Orca before.

The following day was an early start for an opportunity to put the new suit to the test. Market Bosworth Water Trust was the venue and a 2k swim the challenge. My first view of the water was greeted by some big fish looking back at me from beneath the murk.

Tip – take a spare pair of goggles, found a crack in mine just before the start.

After a bit of faff around 25 people took the plunge and got ready for the start. I was shocked at how little I could see. I hung back for the start, not knowing what to expect I didn’t fancy a foot in the face.

The first 200 meters were all a little hectic. Not being able to see, being in contact with other swimmers and having to sight my course left me feeling considerably panicked. I did debate getting out after the first lap but sortly into the second I found my space and started to relax. I remembered what my friend Scott, from masters, had said about focusing on technique.

To break up the 4 laps I did different drills on each of the long straights. I found this passed the time and gave me something other than the surroundings to concentrate on. For the most I kept the pace to what I thought I could do for the Ironman. Coming into the last straight I brought the legs in and crossed the finish in around 37 minutes.

I learnt a lot from this experience and would go as far as saying I enjoyed it. The Orca Sonar was perfect, like a second skin.

Making the most of the day Mark and I left the water and assembled our bikes for the ride back. This had been the first opportunity for a water > bike brick training session.

In total I covered about 50 miles back home and felt no ill effect from the swim. The beating sun upped my water intake and I lacked energy at some points. I’m finding it hard to maintain speed, particularity when being bullied by the wind. Hopefully I’m just a little tired.

The marathon doesn’t seem quite so far

rajf — Thu, 20 May 2010 21:23:40 +0000

I wasn’t expecting much as it’d been a long day at work and I still felt tired after masters last night. I set off at a slower pace than normal to off set the hotter than average evening. To give me an objective I decided to run the Stratford Half marathon course in reverse. It heads out into the countryside and has the advantage of once having made it out you have no option but to get back. Doing loops give you the get out option.

The first 10k flew by in under 55 minutes. I’ve consistently been in the low 40′s for 10k’s but this time was a nice surprise considering the relaxed pace of tonight’s run.

I broke 21k/half marathon in under 1:45 and opted to do some laps by the riverside to break the two hour barrier. All in I ran 25k in under 2:10, felt mentally strong and with minimal aches. This has given me a significant mental boost.

Training in the Lakes

rajf — Mon, 03 May 2010 22:12:46 +0000

Earlier in the year I have planned to take a break to France and take on some alpine climbs. Unfortunately this remained a pipe dream and I considered the alternatives.

The Lake District seemed to be the perfect option, close and hilly. What topped it for me was watching David Walliams fall off his bike on Kirkstone pass during his sport relief ride. I wanted a piece of that climb!

My first ride departed from Coniston and headed up to Ulswater via Ambleside and the Kirkstone pass. What a beast for the morning, 25% for substantial sections. What I realised at the top was Walliams has taken the gentler approach, the Ambleside climb is much steeper. The run down to Ulswater was a fast roller coaster of a road with some stunning views of Helvelin.

From Ulswater I headed north to the A66 and then left to Keswick. My tri bars came into their own on the smooth tarmac and I quickly covered the miles. The turn back on the road to Windermere was a shock though; first a big climb and then a nasty headwind. To top this off a Euro fighter did a low pass and nearly made me jump off my bike.

I made good time back to Ambleside so added on a loop of Windermere and back to Coniston. All in it was about 80 miles on a lovely route. Some of the roads were potholed but nothing unbearable.

The next day it was the turn of Wynose and Hardknott passes from the Langdale side. Wynose is a 30% climb up to a col with some stunning views at the top.

I’d never ridden anything so steep for so long until descending the other side and seeing the Hardknott pass. I’ve never seen a wall of tarmac before let alone ridden up one. The switchbacks on this road made Mow Cop look like wheelchair ramp. The legs came good and a couple of guys I overtook said I made it look easy.

The return leg to Coniston wasn’t as nice though as the heavens opened and the wind picked up. One pass was just too exposed to take leaving a nasty surprise of short sharp hills from Broughton.

Ironman Nice training week 11

rajf — Sun, 24 Jan 2010 17:43:53 +0000

Feeling tired constantly. Sleeping through alarms. Finished the week on a high.

Monday

Bike – 18k commute

Rowing – short ergo, weights

Tuesday

Bike – 18k commute

Wednesday

Swim – 1 hour masters, 1 hour stroke training

Thursday

Run – 30 minutes

Friday

Swim – 1 hour

Saturday

Run – hour and a half
Bast run in years. Low heart rate and steady speed.

Sunday

Bike – 2 hours road

Ironman Nice training week 10

rajf — Mon, 18 Jan 2010 17:38:10 +0000

I’m finding it hard to keep myself going through the mid week. I need to sort out a training plan.

Unfortunately it appear’s I’ve bought books which are aimed at olympic athlete’s not your average Joe. The plan’s I’d hoped to use are out of my league.

Monday

Bike – 3 hours. Although this included having to stop and repair a puncture. Yes, a puncture on an indoor trainer!

Tuesday

Run – 40 minutes

Wednesday

Bike – 1 hour

Thursday

Rest day

Friday

Run – 30 minutes
Swim – 1 hour

Hard session. Could only do a few lengths at a time. Mind beaten after a long day at work.

Saturday

Run – 1 hour

Sunday

Bike – 1 hour turbo train

Ironman Nice training week 9

rajf — Mon, 11 Jan 2010 17:34:40 +0000

Started the week with a cold and snow has played havoc with the rest remainder.

Managed an extra swim session and the seconds are tumbling away.

Still focusing on technique and working out a sustainable pace.

Monday

Bike – 1 hour turbo trainer, low heart rate, felt like a slog.

Rested in evening, feeling rough.

Tuesday

No circuits, snow and still feeling drained.

Wednesday

Swim – 1 hour masters, 1 hour stroke technique

Best swim session so far. Stroke improved considerably.

Thursday

Run – 35 minutes cross country on snow. The quality of light was amazing.

Friday

Swim – 1 hour

Saturday

Run – 1 hour cross country on snow

Sunday

Bike – 1 hour turbo trainer

Ironman Nice training week 8

rajf — Mon, 04 Jan 2010 17:26:54 +0000

I wondered where my Christmas holiday went. Upon reflection it appears to have been on training. Fighting a cold towards end of week.

Monday

Bike – 2:20 bike. Low heart rate

Tuesday

Not well

Wednesday

Bike – 1:40
Swim – stroke training

Thursday

Run – 40 min

Friday

Brick – hour commute bike, 15 run

Saturday

Bike – 40 min commute

Sunday

Kelly sorted me out with a free pass to his gym.

Run – 120 min treadmill
Row – 2k ergo
Swim – 30 minutes technique