Monday, 5 October 2015

Blogged out

2015 TRI season is over,  Winter training begins. Back next year.

Sunday, 4 October 2015

Race Day: San Javier Sprint Triathlon


SUN 4th OCT. Swim 750m @ 18.22; T1 @ 2.25: bike 24 km @ 47.58; T2 @ 2.06; run 5 km @ 29.06. Total time 1 hr 40 min. 

A rookie mistake at the start caught me stuck behind the girls sprint line-up, which probably cost me half a minute. Got a puncture on the last 100 metres off the bike ride and nearly came off on the last bend, then dismounted and ran with the bike for the final 50 metres into T2. Felt those jelly legs going into the run, but was able to pick up the pace during the second half, with a little sprint finish.

Swimming was the biggest area of improvement. Bike was good but average speed needs to be faster. Running needs work to improve my pace coming off the bike. Transition times can still be improved also.

Overall, I am very happy with today's performance. Roll on next season.

Let's hear it for the old guy!

Thursday, 1 October 2015

Wednesday, 30 September 2015

Day #92, Week #14 (Race Week): More Swimming

EASY SWIMMING sessions every morning this week as prep for Sunday to get really comfortable in the open water.

Tuesday, 29 September 2015

Day #91, Week #14 (Race Week): Time to Taper



TAPERING TIME for race day on Sunday. I will taper with an easy swim every morning this week, some bike, plus an easy run with the new Asics.



Monday, 28 September 2015

Day #90, Week #14 (Race Week): Swim Time Trial



ANOTHER PB this morning on the swim. My times have improved on all three disciplines, now I just have to string them together for a sub 1hr 30 min sprint tri on Sunday. Time to taper and prepare.

Sunday, 27 September 2015

Day #89, Week #13: Time for Ice Cream


A MUSH ride with coffee and ice cream along the Torrevieja passeo on a beautiful Sunday morning on the Costa Blanca. Time for a well deserved treat after a PB following this mornings 20k bike time trial.  I achieved my goal of a 30+ km/hr average speed for 20k @ 30.1 km/hr along the canal. Average HR 147 bpm.

Saturday, 26 September 2015

Day #88, Week #13: Swim + New Running Shoes


I PURCHASED a pair of Asics Gel-Noosa Tri 10 running shoes from my local Forum sports store today. 

I have never been a fan of the lairy Asics designs, which has prevented me from owning a pair before now. I much prefer the slick styles of Nike and Adidas, but looking slick ain't no good when you feel that blister coming on half way into your run. 

These Asics running shoes caught my eye as I was trying on the usual suspects, and I was immediately impressed with how comfortable they felt compared to the Nike and Adidas shoes I was initially drawn to. A quick surf of the reviews and it seemed that I had stumbled on to a good choice for triathlon because they are ideally suited to be worn without socks. They come complete with elastic laces too for fast transitions.

Day #87, Week #13: Rest Day

REST DAY

Sunday, 20 September 2015

Day #82, Week #12: WTS Chicago

Ladies Elite, 1st Gwen Jorgenson USA (centre), 2nd Non Stanford GBR (left),
3rd Vicky Holland GBR (right).  Non & Vicky both qualified for Rio

I ENJOYED watching the worlds elite triathletes in this seasons climax to the WTS World Championships in Chicago over the last two nights.  The incredible achievement by Spaniard Javier Gomez, achieving a record breaking fifth ITU World Championship title was slightly dampened by team mate Mario Mola who pipped Gomez to the finishing line. Mola always looked the most comfortable of the two, and I wasn't surprised when he stepped up in the final stage of the run to win the grand final just in front of Gomez. Turns out it was the fastest 10k in ITU hishory at 28:59.

I was particularly impressed with back-to-back champ Gwen Jorgenson (and who wouldn't be) considering the dark place she was in just prior to the start of her phenomenal winning streak, and BBC Breakfast presenter Louise Minchin on her Team GB selection after only taking up triathlon two years ago,

Who is Garefis Christos? He hails from Greece and races in the 60-64 age group, the best of the best in my age group. He won both the sprint (01:08:05) and standard Olympic distance (02:09:47), racing the sprint on Thursday followed by the standard on Saturday, just two days apart. He did the same thing at the 2015 Geneva ETU European Championships in July. How cool is that! 

The one thing I get from watching the elites is how key the run is. This is where Jorgenson and the Brownlees (when fit) strike fear into the rest of the field. How do I get my sub 29 minutes 5k down to sub 22 like Christos? As they say, if you wanna play Carnegie Hall, you gotta practice!

Roll on Rio!

Tuesday, 15 September 2015

Day #77, Week #12: Run

5K PROGRESSION run this morning finishing the last kilometer on 5:29

Monday, 14 September 2015

Day #76, Week #12: Ride to the Vocal Booth Party @ Thai Beach

Thai Beach on the sea front behind San Javier airport
www,vocalboothweekender.com

Afternoon soul session @ the Thai Beach Club





Friday, 11 September 2015

Day #73, Week #11: Recovery

A BIT sore today after yesterdays bike crash, best to let the cuts and grazes dry out and scab over. Repairs to bike OK.

Thursday, 10 September 2015

Day #72, Week #11: PB then Crash

@URB. SAN Luis, Calle Lena (Lakeside). Hit tree debris in the road from the storm two days ago and crashed into the kerb. Suffered a few cuts and grazes and ripped jersey. Bike handle bars and levers knocked out of alignment but repairable. PR on CV-905 Bike lane part1 (South-North)

Wednesday, 9 September 2015

Day #71, Week #11: My Birthday Sprint // swim 1000m-bike 20k-run 5k

FOLLOWING THREE days of rest I felt refreshed for a birthday sprint triathlon. PB on the swim and run.





Tuesday, 8 September 2015

Day #68, #69, #70: Storms, toe injury and a few days off

Photo by Cezar Castejon

CIRCUMSTANCES DICTATE an opportunity for a few days rest to recharge. A severe storm known as "the cold drop" (Spanish: gota fría) is a weather phenomenon often occurring in the Spanish autumn, More photo of la gota fria in Torrevija today.

Friday, 4 September 2015

Day #66, Week #10: Fasting Friday

FAST DAY with a morning run. I don't normally exercise on a fast day (except just before breaking) but I had to forgo the run on yesterdays BRICK workout.

Wednesday, 2 September 2015

Day #65, Week #10: Swim-Bike Day

GOOD 1K (est.) swim this morning in the marina. Getting stronger with every swim session. Swimming is the discipline that I have improved the most since taking up triathlon. As soon as funds allow I will purchase a Garmin Forerunner 920XT for accurate time and distance stats.



Afternoon bike training with a hill session at Rebate Climbs (San Miguel de Salinas to Rebate).

Tuesday, 1 September 2015

Day #64, Week #10: Breaking the Fast

FOR MAXIMUM fat loss, prior to breaking my 24 hour intermittent fast I perform a HIIT workout with 100 metre sprints, an abs circuit, then 30 minutes of steady state cardio. After which I head for the shower then have healthy breakfast.

Day #63, Week #10: Rest Day

REST DAY with intermittent fasting

Sunday, 23 August 2015

Day #55, Week #8: BRICK workout

10 MINUTE warm-up ride into the Escape From Torrevieja route. Speed average improving at 28.1 km/hr, without the traffic stops possibly averaging 30 km/hr.


PB for BRICK 5k run @ 29:07.


... plus a little swim to cool down

Saturday, 22 August 2015

Day #54, Week #8: Swim - Speed Work + Long Swim

@TORREVIEJA MARINA.. Polo Drill: 10 rounds x 4 strokes polo, 10 strokes normal swim, 300 metres.  Swim. 1500 metres. Paddles + fins. Est. time + distance.

Thursday, 20 August 2015

Day #52, Week #8: BRICK - bike-run workout

EARLY MORNING BRICK session starting on the bike. A little slow at 27.2 km/hr pace average (aiming for 30 km/hr), probably because I didn't warm-up properly. 

However, followed the bike ride with a good steady run at 5:56 km/hr pace average (aiming for 5:30 km/hr), which is a PB for a 5k BRICK run.



Wednesday, 19 August 2015

Day #51, Week #8: Afternoon swim

OPTED FOR afternoon training today rather than my usual preferred morning time. I felt tired and achy from yesterdays run, so a little more recovery was needed in the pit.

Tuesday, 18 August 2015

Day #50, Week #8: HIIT after intermittent fasting

@TORREVIEJA GREENWAY a 5 minute warm up followed by 1 minute intervals. Then off to the beach gym at Playa Naufragos for an abs workout and cool down.

Sunday, 16 August 2015

Day #48, Week #7: BRICK training begins

THIS MORNING the second phase of the training plan begins, the Building Phase. It's time to step up the intensity with specific training geared towards race day. I started with the first BRICK session of the training plan, bike 20k-run 5k, though I ended the run at 4k because of bad blister... should have worn my ARCh-MAX super running socks.



Saturday, 8 August 2015

Friday, 7 August 2015

Day #40, Week #6: Run Time Trial

SLOWER 5K runtime trial than expected, I need to step up the intensity.



Wednesday, 5 August 2015

Day #38, Week #6: Swim Time Trial



THE SWIM time trial is between two buoys either end of the Torrevieja Marina which I estimate, using Google maps, to be 750 metres.

Swim endurance is ok, but I need to improve my sighting. I was drifting to and fro off course, so I probably swam a lot further than 750 metres. Must work on incorporating proper sighting into my stroke.

Performed a second time trial at the pool in the evening.



Tuesday, 4 August 2015

Day #37, Week #6: Run Time Trial



END OF the base phase and now time trials before entering into the building phase for specific intensified training.

Felt strong on the time trial run this morning and the conditioning work over the last 5 weeks appears to be paying dividends. Unfortunately, the GPS went squiffy over the first 2 km, so I'm going to have to do this run again for a time. However, it certainly felt like a PB.

Plenty of gas in the tank afterwards for a strength training workout. Yesterdays recovery was key.



Monday, 3 August 2015

Day #36, Week #6: Recovery Day

BASE PHASE of training plan completed. Rest and ready for time trials this week to gauge progress.

Sunday, 2 August 2015

Day #35, Week #5: Do you know the way to San Miguel?



MID MORNING bike ride around the Pedrera Reservoir, then through Torrenendo to pick up the Rebate Climbs for hill training. It's a very popular cycle route that brings you out at San Miguel de Salinas.

Started the day with a swim in the Torrevieja Marina. It was unusually a little rough with a steady breeze which proved to be a good test for windy open water conditions.



Saturday, 1 August 2015

Day #34, Week #5: Let's hear it for the old guys

 

ONE YEAR ago today I adopted the live lean life style. Back in 2014 I was 96 kg, 12 months later and I now weigh 70 kg with 11% body fat, a loss of 26 kg (57 lbs). I achieved this with healthy nutrition, weight training and cardio exercise.

For the next 12 months I plan to continue to build my fitness and strength, competing in sprint triathlons before hopefully stepping up to the Olympic distance. Next year I will be 60 years old. 

Let's hear it for the old guys.

Friday, 31 July 2015

Day #33, Week #5: Recovery Day with Intermittent fasting

REST DAY with a 24 hour intermittent fast. Carbo loading followed by no calorie intake, just water for the day. Tomorrow morning perform a HIIT session before re-fueling. Adios body fat!

Thursday, 30 July 2015

Day #32, Week #5: Strength Training

PERFORMED MY total body workout #3 this morning. Six exercises, 2 for legs, back, chest, shoulders, arms, plus an abs circuit.

Wednesday, 29 July 2015

Day #31, Week #5: Swim Endurance Goal Achieved + Evening Bike Ride

MY GOAL of swimming 1500 metres non-stop achieved this morning well ahead of the September 9th target date. Next, a timed 750 metre swim.



Monday, 27 July 2015

Day #29, Week #5: Recovery Day

BATTERED AND bruised from yesterday's 100k bike ride, today's rest day is most welcome.

Sunday, 26 July 2015

Day #28, Week #4: Checking out the cycle route alongside the RM1

The blue cycle path to the right runs the length of the RM1
THERE IS a blue tarmac cycle path that runs the length of the RM1 in Murcia from Los Ramos south east to San Javier, it's about 30 km. I picked it up south of Los Ramos from the Pedrera Reservoir via the CV-949. It's very hilly for the first half then flattens out somewhat. The path is not well maintained with shrubs growing through cracks in the tarmac and sporadic patches of mud, so you need to place close attention to the path ahead. I lost the bike under me at one point due to gravel on one of the road crossings. On the plus side, the hills provide a good fitness test and there is no traffic to deal with.

Friday, 24 July 2015

Day #26, Week #4: Tempo Run

PACE WORK this morning along the Torrevieja Greenway, not as fast as I had hoped for at an average of 5:50 km/hr but a good pace for me nevertheless. View run on Nike+

Thursday, 23 July 2015

Day #25, Week #4: Strength Training + Extra Swim

A RETURN to strength training this morning. with a total body workout and abs circuit. Good to get the weights out again. Nothing too heavy yet. Good form with high reps to start.



Tuesday, 21 July 2015

Monday, 20 July 2015

Sunday, 19 July 2015

Day #21, Week #3: Swim + Ride



Training log for week #3: swimming 2h 20m, cycling 4h 40m, running 2h 49m. Total training time 9h 49m.

Saturday, 18 July 2015

Day #20, Week #3: Longest Run

An old trail route revisited

AN OLD trail route revisited this morning for an HIIT session. 8 laps incorporating stair climbs around the Cabo Roig cliffs on the Orihuela Costa. I didn't intend it to be a long run but decided to follow the intervals with a recovery jog.

Friday, 17 July 2015

Day #19, Week #3: Extra Swim

MORNING SWIM @ 1500 metres using paddles and fins. Eager to see how exchanging the pull buoy for fins effected my performance. No hay problemo!

Thursday, 16 July 2015

Day #18, Week #3: A moment of clarity (my swim stroke)

FUNNY HOW things click all of a sudden. I discovered this morning why I can get exhausted when performing front crawl .... I am kicking too hard. Using the pull buoy and paddles I forced my legs completely out of the stroke and swam 1500 metres with relative ease. I could have swam even further. I was hardly out of of breath after the distance and my heart rate felt fairly relaxed. A moment of clarity perhaps? Next, do it again without the pull buoy.

After some breakfast, out on the bike for a 50 km tempo ride.

Wednesday, 15 July 2015

Day #17, Week #3: My Fastest Mile

Torrevieja Greenway on Nike+

RUN MY fastest mile this morning at 8:44 as part of a speed session performing 400 metre x 200 metre intervals. Included some recovery in that time, so still room for improvement, Rescheduling running after a rest day seems the best way forward for speed work. View run on Nike+


Purchased a pair of Aqua Sphere Vista swim googles with clear lenses for indoor pool training sessions.

Tuesday, 14 July 2015

Day #16, Week #3: Intermittent Fasting

I HAVE had a body fat target in my head since I started this journey last August. Back then I was the wrong side of 20%. Currently I am around 12.5% and my target is 9%. I hope to achieve my goal by race day on October 4th.

Even with all the triathlon training I perform, that last bit of stubborn belly fat is the hardest to loose. To bump it up I incorporate intermittent fasting for quicker results. Fat loss guru Shaun Hadsell explains 3 options, I use the 24-hour fast on some recovery days >>>

Monday, 13 July 2015

Day #15, Week #3: Base Training revised plan

TWO WEEKS into base training and a re-think is needed on recovery. I need to introduce more recovery time in order to help my muscles recover after training. Currently I don't feel my body is allowing me to train hard enough on the speed work, so I'm rescheduling a 9 day cycle routine: train two days, recover one day. The cycle will include endurance, speed and progression training sessions on alternate days, plus a strength training session.

Day 1: am run (endurance) / pm swim (mechanics)
Day 2: am bike (speed) / pm strength training
Day 3: recover
Day 4: am run (speed) / pm swim (endurance)
Day 5: am bike (progression) / pm strength training
Day 6; recover
Day 7: am run (progression)/ pm swim (open water skills)
Day 8: am bike (endurance) / pm strength training
Day 9: recover
repeat

Sunday, 12 July 2015

Day #14, Week #2: 100k ride

El Mirador de la Palmera at Daya Vieja
GOOD OPEN water swim session this morning. I used the pull buoy and paddles with the aim of taking the legs out of the workout, partly to avoid the recent muscle twinge in my right hip. I noticed how my breathing was much improved and my heart rate was lower. This makes me think that I am kicking my legs too hard during my normal stroke, which would explain why I needed to stop every 50 metres to catch my breath during my previous swim session in the pool.

After breakfast., out on the bike for a 100k endurance ride, my longest to date. Took in some sites at Playa Lisa in Santa Pola and the spiraling lookout tower in Daya Vieja.

Saturday, 11 July 2015

Day #13, Week #2: Forced rest day

A LITTLE twinge this morning in my right hip and calf muscle from the last pool session. I was hoping yesterdays run might shake it off but it is still nagging. I have swapped rest days around to aid recovery.

Day #12, Week #2: Progression Run

Starting run from the beach gym at Playa Naufragos
... and good place to warm up

PROGRESSION RUN this morning, start slow, finish fast, distance 6 km. View run on Nike+ 

Thursday, 9 July 2015

Day #11, Week #2: Bike + Swim Day

THIS MORNING bike intervals along the Torrevieja tri route using the Strava segment Carrera La Purísima - Ida for the interval. Performed six intervals. New PR @ 2:36.



Evening swim at the CDM Orihuela Costa pool in Playa Flamenca. 16 x 50 metre laps (800m) plus drills with the centre snorkel and pull buoy.

Wednesday, 8 July 2015

Day #10, Week #2: Run Intervals

RUN INTERVALS this morning, 400 metre hard run x 200 metre recovery x 8 times.

Tuesday, 7 July 2015

Day #9, Week #2: Does lowing body fat effect athlete performance?

The Omron Body Fat Monitor is widely considered one of the best gizmos
available on the market for measuring body fat percentage

MY TRAINING week starts with a 24 hour intermittent fast on Mondays, then the following morning performing a mix of HIIT, an ab workout and steady state cardio while still in fasted state for optimum fat loss.

A study by exercise professor and coach Dr. Todd Miller demonstrates "specific anaerobic performance tests performed (see research paper), increases in external loading as low as 2% of body weight results in significant decreases in performance."  

Mark Perry of BuiltLean.com asks "what happens if you are a triathlete, or competitive runner with 20% body fat and a good 10-20 lb of fat to lose? Well you are essentially carrying the equivalent of a 10-20 lb dumbbell with you at all times, which is going to have a massive impact on your athletic performance." Click here to read the full article.


Followed sprints with an open water swim drilling on mechanics. Performed 4 x 350 metre laps.


Evening tempo ride with Cadence Trainer app @ 90.



The goal is lower my body fat percentage to under 10% by race day on Oct 4th. Currently I am 13%. Less body fat should make me a more lean mean triathlete machine.

Sunday, 5 July 2015

Day #7, Week #1: The Long Ride

Overlooking the Pedrera Reservoir north of Torremendo

MY LONGEST bike ride to date @ 75k via Torrevieja-Vista Bella-Torremendo-Pilar de Horadada-San Miguel de las Salinas-Torrevieja. Beautiful scenery around the Pedrera Reservoir near Torremendo.



That's week #1 training over with no injury issues. I have been steadily increasing the volume on each discipline with no ill effects. Rest now and watch the Tour de France on TV.

Saturday, 4 July 2015

Day #6, Week #1: Swim-Run Saturday

Torrevieja Marina, where I perform the majority of my swimming
UP AND down the stretch of water in the photo for 6 laps (about 2100 metres). Open water skills this morning, mostly working on sighting and incorporating it in to my stroke. Included 2 laps just kicking. Used the centre snorkel, paddles and fins.

A change of gear then out for a 6k run.


Friday, 3 July 2015

Day #5, Week #1: Beach Workout with Bailey

My 8 month old chocolate lab, Bailey

A 5 KM tempo run with Cadence Trainer app @ 90 rpm, time 30:05, followed by some leg exercises and an ab workout.

This is the first time I have used the app for running and I can feel the benefit for improving speed and pace. The run felt faster than the actual time, but a fair start. I'm performing tempo runs one a week for the 6 week base phase, along with intervals, sprints and a long run.

Thursday, 2 July 2015

Day #4, Week #1: Torre Tri Route Revisted / Evening Swim

The 25 metre pool at the CDM Orihuela Costa Sports Centre

EARLY MORNING tempo bike ride along the route of the recent Torrevieja triathlon working on a steady cadence at 90 rpm. 

In the evening, off to the pool on the bike in Playa Flamenca for a 750 metre swim plus some drills.

Wednesday, 1 July 2015

Day #3, Week #1: Intervals along the Torrevieja Greenway

The Torrevieja Greenway is ideal for a flat running route

INTERVAL RUNNING, aka Fartlek or Speed Play, along the Torrevieja Greenway this morning. Legs are sore from yesterdays run sprints and bike intervals but must push on and work through it for the gains. I will be performing a lot of this type of training over the next 6 weeks (base phase) to help improve speed in my running pace.

I performed 400 metre runs, with 200 metre recoveries, a Mark Allen best workout tip.

Tuesday, 30 June 2015

Day #2, Week #1: Sprints at Dawn

One of the beach boardwalks is perfect for my sprints

OFF TO a good early start today with a triple session from the new training programme. Sprints at dawn following my intermittent fast and I'm focused once again (Monday's are intermittent fasting days for the next 6 weeks).

I performed 15 x 100 metre sprints along one of the boardwalks on Playa Naufragos. I haven't done sprints for a while, my legs were a little sore afterwards.

Followed the sprints with an ab workout then jogged back to the apartment to put on my wet suit for a swim. I worked on my stroke technique with snorkel, paddles and fins for 4 x 350 metre laps in the marina paying special attention to the left arm position not crossing over my body on the pull.

In the evening out on the bike for intervals along the RSK Kanaltempo (the service road between San Miguel de Salinas and Villamartin).

Monday, 29 June 2015

Day #1, Week #1: Starting A New Training Programme


ENOUGH OF this doing triathlons for triathlons sake and "been there, done that" mind set.... time to get serious.

Starting today I'm committing to a new competitive attitude together with a 14 week training programme for the TriWhite Cup sprint triathlon on 4th October in San Javier. My goal is to challenge the age groupers in my class, drastically improve my fitness level, and post a competitive time.

Monday's are rest days, and for the next 6 weeks (base training phase) on Monday's I will incorporate intermittent fasting to help reduce my body fat percentage down to a lower athletic figure. The goal is to be under 10% by race day.

This mornings weigh-in

Sunday, 28 June 2015

Swim drills + bike ride

AN EARLY morning swim in the marina practicing my stroke technique with drills for about 1500 metres, followed by some breakfast and then out on the bike for a casual ride along the coast with the missus for 23.5 km.

Saturday, 27 June 2015

Running with Strava

WHAT IS the best running app?  I started using Strava for running this morning to compare with Nike+. One immediate advantage over Nike+ for bloggers is that you can get an embed code of your run. I ran a PB in the process at 28 min 42 sec, my fist sub 29 5k.

Friday, 26 June 2015

Calculating my Functional Threshold Heart Rate

TRAINING PEAKS explains "Your threshold heart rate will be the average heart rate from a recent intense race or very hard interval from a training ride, where you spent 45-60 minutes in duration at an all out effort."


Using a Polar FT7 Heart Rate Monitor I rode 60 minutes hard along the canal service road between Villamartin and San Miguel six times.  My average speed was about 31 km/hr and my average heart rate was 138 bpm.

Thursday, 25 June 2015

Return to Training

AFTER THREE days of complete rest following my second sprint triathlon last Sunday I returned to training in the the pool today at the CDM Orihuela Costa 25 metre indoor pool in Playa Flamenca. I will have to use this facility for my next event because the 50 metre pool in Torrevieja is closed until September.

I performed a 400 m and 200 m time trial, to calculator my CSS (Critial Swim Speed) pace, 400 m at 11 min 12 sec and 200 m at 4 min 56 sec. CCS pace = 3:08/100 m .... that's slow!

The next event that I plan to enter is the TriWhite Cup sprint triathlon on Sunday 4th October in San Javier. With two sprint triathlons under my belt I now know I need to drastically improve on my swimming and running. So I'm setting some goals and implementing a training programme over the coming weeks to meet those goals.

Initial goal for August 1st:
Swim: 1000 m non-stop, 750 m under 20 min
Bike: 20 k under 38 min
Run: 5 k under 27 min

Intermediate goal for September 9th (my 59th birthday)
Swim: 1500 m non-stop, 750 m under 18 min
Bike: 20 k under 36 min
Run: 5 k under 25 min

Race day goal for October 4th
Race time: under 1 hr 30 min, to be estimated better nearer the event.

Sunday, 21 June 2015

Race Day at Torrevieja

 
 


Swim: 00:23:05 - T1: 00:02:44 - Bike: 00:35:02 - T2: 00:02:47 - Run: 00:39:36 - Time: 01:43:14

Saturday, 20 June 2015

Google+ Slide Show


I've lost 25 kg in 11 months


SINCE STARTING this journey in August last year I have lost 25 kg (55 lbs) in body weight. This morning I weighed in at 71.0 kg with 12.9% body fat, 3.3% in the last 12 weeks.

I find it hard to believe that I was carrying around 12 and a half bags of sugar in extra weight this time last year reducing my waistline from 36 inches to 31 in the process.

After tomorrows sprint triathlon in Torrevieja I plan to change my training regime for the Summer months to incorporate building more lean body mass with strength training and continued fat loss.

Friday, 19 June 2015

Final Training Session before the Big Day


SWIM TRAINING at La Bocana cable ski, the site for the start of Sunday's TriWhite Cup triathlon in Torrevieja, and a final chance to test the course. At this stage, I'm not sure how the race is planned to start because of the large rocks surrounding the water's edge, but all will be revealed shortly.

I performed some sets with the centre snorkel and the pull buoy up and down alongside the buoys separating the cable ski from the marina, swimming about 1200 metres in total. If I can get the sighting right I feel confident of a much improved performance over last weeks swim.

Time to relax and chill and just get registered tomorrow evening, ready to tri again on Sunday morning.

Official Video - TriWhite Cup at Pilar de Horadada

Wednesday, 17 June 2015

Swim Time Trial

MY CALF muscles feel amazingly a lot better this morning, and after complete rest since last Sunday I feel good and ready to rock. Time to focus on next Sunday's event in Torrevieja.

Swim time trial today at the Torrevieja Sports City pool, Started with 10 lengths (500m) with the centre snorkel concentrating on the left arm pull position not crossing over the body line, which is causing me to drift right. Then 16 lengths (800m) front crawl with the pull buoy, followed by 4 lengths (200m) without. The pull buoy is useful for keeping the legs "quite", to help prevent cramps. Got some magnesium effervescent tablets today to help with that.

Time for 800 metres 19:06, average pace 2:23 /100m.

Followed that with an easy bike ride to check out the route for race day.

A Second Recovery Day

REST DAY to let the soreness in my calf muscles fully recover. I'm planning three days of training before the next event this Sunday, nothing too hard, mostly swimming.

I did some research on muscle cramps. Here's what endura.com has to say >>>

"Do you get muscle cramps? Magnesium is necessary for normal muscular contraction and relaxation. Low magnesium levels are associated with an increased incidence of muscle cramps, which can often be reversed with the addition of magnesium supplements. In one research trial, swimmers taking magnesium supplements during their training and competitions found an 86% reduction in muscle cramps. The reductions occurred after only three days of supplementation. If muscle cramps are an issue for you, adding some extra magnesium to your supplement regime is a must."

Guess I'll get a magnesium supplement, it's certainly worth a shot.

Tuesday, 16 June 2015

TriWhite Cup in Torrevieja on Sunday 21st June


REST DAY and time to reflect on yesterday's event. The thought was always in the back of my mind that if Pilar de Horadada went well I would sign up for Torrevieja the following week. So, I have now registered for my second sprint triathlon with White Events Goforit TriWhite Cup on Sunday 21st June.

The event mainly takes place on the pier side of the Torrevieja International Marina at La Bocana, cable ski site. The water should be calm and the bike and run route is completely flat. It should prove to be a fast course.

Swimming will be the discipline I will concentrate on over the next few days to try improve my poor performance at Pilar de Horadada. Plus better transitions times. Get those right and I'll knock 10 minutes plus of my race time.

swim 750 metres (1 lap)

bike 20 kilometres (3 laps)

run 5 kilometres (2 laps)

Sunday, 14 June 2015

Race Day at Pilar de Hradada ... my first triathlon


UP AT 05:30 for my banana-vanilla protein oatmeal breakfast, then it was off to the races for the Pilar de Horadada leg of the TriWhite Cup... so, how did I do ...

The 750 m swim... one word, "struggled". The sea at Playa de la Villas was breezy and choppy which proved to be a very different experience from swimming in the Torrevieja Marina where I did the majority of my swim training. I wore my wet suit to help with buoyancy, but the waves made sighting difficult, which caused me to drift off course several times. Just past the second buoy I got cramp in my calves. Once the pain subsided, the swim back to shore was better and I began to find some rhythm in my stroke, but I had lost a lot of time and fallen to the back of the field (swim time 31:01).

Transition 1... I opted to put my cycling shoes on by the bike stand rather than do the elastic band thingy. I thought it best to put bike gloves on, because of the heat, but that added on more extra time. Then getting Strava started on my iPhone made it feel like I was in the transition area for an eternity. To finally get out of there and get going on the bike was a welcome relief (T1 time 4:19).

The 20 km bike ride... a much improved performance on the swim. The bike ride eased the calf muscles somewhat, as I managed to spin away a lot of the muscle ache. I began to feel my strength return and pushed hard. Average pace was good at 28.64 km/hr (bike time 39:48).

Transition 2... a lot easier transition than T1. In and out without any problems but it felt slow (T2 time 3:03).

The 5 km run... 5:49 km/hr (run time 29:07)... video of me crossing the finishing line (thanks to Andy Ward)

Summary...
Swim: 00:31:01 - T1: 00:04:19 - Bike: 00:39:48 - T2: 00:03:03 - Run: 00:29:07 - Time: 01:47:18




Total duration: 1:47:18.

Conclusion... the swim was a disappointment, but all things considered, it was my first sprint triathlon so I shouldn't be too hard on myself. Besides, there is major room for improvement and I now have a bench mark to improve upon. 

The triathlon was a great experience and a lot of fun, I especially enjoyed the camaraderie with mi amigos Dave Tait (1:17:11), Andy Ward (1:33:47), and Wally Walton (no times), along with the families and friends that joined us, including my niece Helen who flew in from the UK. Afterwards, we all shared our tales over a fine lunch in the Pirate Bar on the beach. This is one of the best days I've had in Spain since arriving over 14 years ago .

... no mas rookie triathlete!

Click to view Andy Ward's review


#OLYMPICDAY

Day #76, Race Week: Race Day Eve


THIS IS it. tomorrow we tri. Triathlon training is over and it's time to take the test.  I struck to the 11 week training programme and apart from dropping the strength training at week 6, I trained every session, 5-6 days a week for the entire programme. I feel fit and ready, and all things considered my preparation has been as good as it gets.

Goal for finishing time:

Swim 750m: 17:30
Transition 1: 2.00
Bike 20k: 40:00
Transition 2; 1:00
Run 5k: 29:30
Total Time 1:30:00