Week one of training completed and in general it has been a good one.
In a nutshell:
My aim to get back to my racing weight by losing 1lb a week which I achieved this week.
Managed to finally get out on the road bike three times for some short sessions including a hills session. Great to be back out riding again.
Took part in the Human Race Kingston Breakfast Run 8.2 miler on Sunday. Hadn't run that distance since the marathon part of IMCH. Now it was rather silly of me to attempt this without training so I decided to take it slowly. With the amount of people on the course this wasn't hard. To highlight, the first mile was a 10.28. My dodgy leg started letting me know at mile 2 that it wasn't happy. Despite this I was feeling good. As the run went on I was getting faster and ran the last mile in 8.08 finishing the race in 1:16.39. Not earth shattering, but testament to what I can achieve when I put my mind to it.
It's now for me to take a slight step back on the running to get this leg right. Already started glute activation exercises which I hope will benefit. I need to get swimming again as I haven't been for a while...... I can't wait for open water season to start!
So, that brings me to the title of the blog. What is my ultimate training aid?
I admit I'm a bloke when it comes to the must haves; GPS watches, carbon framed bikes, performance clothing, you name it. However there is one training aid that transcends all this which I didn't get from Wiggle.
And that would be my lovely Wifey. Despite Georgie only being 8 weeks old, Mel allows me time to go and train. So I better bloody do well at Windsor.
Monday, 28 March 2011
Monday, 21 March 2011
Windsor Triathlon training: Week One
I went to support the runners at Reading Half Marathon yesterday. It was a lovely day, perfect for running. Once again my entry lay unused back home.
Now I don't want to take it away from any of the runners as there were some awesome performances especially Mel's brother in law who after injury last year is well on track to his goal at the Brighton Marathon.
Factoid: I've DNS'd more running races than I've started in the past 3 years. On occasion it's not been entirely my fault, but the majority of the missed races have been because of injury. I never see to do well in winter training.
After getting a sports massage from Cee Fee Dunn (@ceefeedunn on Twitter: for all your PT and sports massage needs... Hey I must be on commission by now :-).... Maybe not) she noted that all the work I'd done pre Ironman had unravelled due to my inactivity when I was ill in the autumn. I need to work to get my glutes firing properly and get my thoratic region working again.
I also realised that it was 12 weeks until my main race of the year Windsor Triathlon. So now's a good time to put the official training plan together. Here's the lowdown:
I plan to finish in less than 2 hours 30 minutes. Last year I did 2hr36. Let down by the run, I plan to practise more running, but obviously need to be injury free.
Other factors include:
- Weight. I'm at 12st2 (77kg) and want to be 11st4 by Windsor. Is this possible while increasing strength? 1lb a week max should be doable.
- Diet. Not reducing anything but I'm cutting out cake and similar, and swapping coffee for green tea.
- Training: I've a wonderfully understanding Wifey who does let me train, but the other girl in my life is rather demanding so it's all about short sharp training sessions.
So week one, I'm planning two runs, two cycles, a swim and lots of stretching and foam rolling. One run is this Sunday I'm jogging around one lap of the Kingston Breakfast run. That should be enough for this week.
As the weeks go by I'll blog updates. Any tips, advice would be greatly appreciated.
Now I don't want to take it away from any of the runners as there were some awesome performances especially Mel's brother in law who after injury last year is well on track to his goal at the Brighton Marathon.
Factoid: I've DNS'd more running races than I've started in the past 3 years. On occasion it's not been entirely my fault, but the majority of the missed races have been because of injury. I never see to do well in winter training.
After getting a sports massage from Cee Fee Dunn (@ceefeedunn on Twitter: for all your PT and sports massage needs... Hey I must be on commission by now :-).... Maybe not) she noted that all the work I'd done pre Ironman had unravelled due to my inactivity when I was ill in the autumn. I need to work to get my glutes firing properly and get my thoratic region working again.
I also realised that it was 12 weeks until my main race of the year Windsor Triathlon. So now's a good time to put the official training plan together. Here's the lowdown:
I plan to finish in less than 2 hours 30 minutes. Last year I did 2hr36. Let down by the run, I plan to practise more running, but obviously need to be injury free.
Other factors include:
- Weight. I'm at 12st2 (77kg) and want to be 11st4 by Windsor. Is this possible while increasing strength? 1lb a week max should be doable.
- Diet. Not reducing anything but I'm cutting out cake and similar, and swapping coffee for green tea.
- Training: I've a wonderfully understanding Wifey who does let me train, but the other girl in my life is rather demanding so it's all about short sharp training sessions.
So week one, I'm planning two runs, two cycles, a swim and lots of stretching and foam rolling. One run is this Sunday I'm jogging around one lap of the Kingston Breakfast run. That should be enough for this week.
As the weeks go by I'll blog updates. Any tips, advice would be greatly appreciated.
Sunday, 6 March 2011
Windsor Triathlon
With only 14 weeks to go until my main race of the year I'm starting to map out my training.
I'm in the Windsor Triathlon for the third year running on 12th June. It's a great race, With a lot of local support.
This year there will be one extra little supporter, so I've got to put on a good show for her.
So here's the target. Sub 2hr 30. There, it's in black and white now.
At this point in time I have my long term wafty leg/ glutes problem that I have to address. And about 3/4 of a stone to shift.
I've not been out on the bike for a while so that's the first port of call, I've been running twice a week and improving. This Saturday's 5k was 24.08. Still 3 1/2 minutes off my pb, but heading in the right direction.
So, plan for this week is twice on the bike, two runs and a swim with core strength and stretches especially for my glutes.
Any tips, advice, abuse greatly received.
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
I'm in the Windsor Triathlon for the third year running on 12th June. It's a great race, With a lot of local support.
This year there will be one extra little supporter, so I've got to put on a good show for her.
So here's the target. Sub 2hr 30. There, it's in black and white now.
At this point in time I have my long term wafty leg/ glutes problem that I have to address. And about 3/4 of a stone to shift.
I've not been out on the bike for a while so that's the first port of call, I've been running twice a week and improving. This Saturday's 5k was 24.08. Still 3 1/2 minutes off my pb, but heading in the right direction.
So, plan for this week is twice on the bike, two runs and a swim with core strength and stretches especially for my glutes.
Any tips, advice, abuse greatly received.
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
Tuesday, 1 March 2011
One month on
Wow, I can't believe it's been a month since Georgie was born. It's been a huge learning curve. There seemed to be a dearth of information and knowledge when we left the hospital. It's a case of learning as you go.
Georgie is starting to become more aware of her surroundings especially taking an interest when sport is on TV. That's my girl.
In training news, not much to report. However I now have 3 months until Windsor Triathlon so have to sit down and work out a training plan this weekend.
I've been to Black Park Parkrun these past two Saturdays and run consistent 25 mins for 5k. Way below what I used up be capable of, but building back up was always going to take a while. Now to get my glutes firing properly and get on with business.
Until next time...
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
Georgie is starting to become more aware of her surroundings especially taking an interest when sport is on TV. That's my girl.
In training news, not much to report. However I now have 3 months until Windsor Triathlon so have to sit down and work out a training plan this weekend.
I've been to Black Park Parkrun these past two Saturdays and run consistent 25 mins for 5k. Way below what I used up be capable of, but building back up was always going to take a while. Now to get my glutes firing properly and get on with business.
Until next time...
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."
T. Alun Armstrong
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