It's going to be months .. two or three at the least before I will venture outside for a ride.
Now, there's a range of adjectives to describe my willingness to ride outdoors during winter and early spring after all I am a Canadian and I was born in Toronto and would play shiny outside until dragged off the ice. But that was then.
Having `adjusted' to an Aussie winter, it's been a challenge accepting what's on offer here.
In any event, the fact is that I am going to ride indoors because it's more comfortable and it's safer. I never see any need to be on a bike outside when visibility isn't at its best. And while the Sea to Sky Highway is fast improving, it's still narrow in many places and few drivers keep to the posted speed limits. I am hopeful the road will be in much better condition in a few more months.
Til then, my focus is on spinning indoors and my approach has changed dramatically from when I was training for Ironman New Zealand several years ago and we found ourselves in Victoria, British Columbia during the Christmas and New Year holidays.
In Victoria, Margreet and I both completed several multi-hour indoor rides including each completing epic six hour ones. I'm not eager to repeat that feat.
At the moment, I'm up to a three-hour spin on Saturdays. I suppose longer ones are on the horizon.
Today Dances with wolves distracted me enough to keep spinning when I was ready to stop.
Next week it might have to be The Pedal Identity, The Pedal Supremacy or The Pedal Ultimatum! Bring it on!!!!
Saturday, January 31, 2009
Wednesday, January 28, 2009
Paddles
The great thing about using paddles in the pool is how it helps clear out my lane - perhaps I'm just scaring people!
In any event, I was swimming my 30 x 100m set today and this one guy dove in about 2/3 of the way through my set in the next lane. It was as if he was determined to accelerate off the wall each time I turned. It was weird.
I caught myself accelerating to smash him .. but I caught myself because the idea of the set wasn't to smash myself!
In any event, I was swimming my 30 x 100m set today and this one guy dove in about 2/3 of the way through my set in the next lane. It was as if he was determined to accelerate off the wall each time I turned. It was weird.
I caught myself accelerating to smash him .. but I caught myself because the idea of the set wasn't to smash myself!
Saturday, January 24, 2009
Tuesday, January 20, 2009
Words of hope
From Barack Obama's inauguration speech:
.. we understand that greatness is never a given. It must be earned. Our journey has never been one of short-cuts or settling for less. It has not been the path for the faint-hearted - for those who prefer leisure over work, or seek only the pleasures of riches and fame. Rather, it has been the risk-takers, the doers, the makers of things - some celebrated but more often men and women obscure in their labor, who have carried us up the long, rugged path toward prosperity and freedom.
http://www.whitehouse.gov/
.. we understand that greatness is never a given. It must be earned. Our journey has never been one of short-cuts or settling for less. It has not been the path for the faint-hearted - for those who prefer leisure over work, or seek only the pleasures of riches and fame. Rather, it has been the risk-takers, the doers, the makers of things - some celebrated but more often men and women obscure in their labor, who have carried us up the long, rugged path toward prosperity and freedom.
http://www.whitehouse.gov/
Monday, January 19, 2009
Speed returning
I've now started my 10th week of training in the current phase and I had my first objective measure of whether I'm making any progress - and I am.
At the Chilly Chase 10km race on Sunday, I ran my fastest 10k time is more than 2 1/2 years. I stopped the clock is 40.26.
What made the difference?
I think there were several reasons. The first is my new training regime. There's no doubt that my fitness level is higher now than it has been for more than a year. I feel more fit.
Second, I have been working hard on the treadmill to accelerate my run cadence. I'm not there yet but I am moving forward.
One aspect of racing that I've often struggled with is pacing. I attribute it to a fear of hitting the wall far too early, and so I think I hold back. Sometimes I'm conscious of it; others not.
During yesterday's race, my km splits were all over the mark - 4:34 through 2:59 .. now I know I've never run a 2:59 on the track and while I'm fit, I don't think I'm that fast - yet.
I was trying my best to focus on my foot turnover. The 96 strike rate feels awkward at this point though I made a very conscious effort to shorten my stride to assist is speeding up my cadence. I think it worked. I was aware of the times during the race when my mind wandered a bit and I fell back into my normal longer stride.
At the Chilly Chase 10km race on Sunday, I ran my fastest 10k time is more than 2 1/2 years. I stopped the clock is 40.26.
What made the difference?
I think there were several reasons. The first is my new training regime. There's no doubt that my fitness level is higher now than it has been for more than a year. I feel more fit.
Second, I have been working hard on the treadmill to accelerate my run cadence. I'm not there yet but I am moving forward.
One aspect of racing that I've often struggled with is pacing. I attribute it to a fear of hitting the wall far too early, and so I think I hold back. Sometimes I'm conscious of it; others not.
During yesterday's race, my km splits were all over the mark - 4:34 through 2:59 .. now I know I've never run a 2:59 on the track and while I'm fit, I don't think I'm that fast - yet.
I was trying my best to focus on my foot turnover. The 96 strike rate feels awkward at this point though I made a very conscious effort to shorten my stride to assist is speeding up my cadence. I think it worked. I was aware of the times during the race when my mind wandered a bit and I fell back into my normal longer stride.
Recent 10k times
April 2006 Sporting Life (Toronto) 38:55 3:53.5/km
May 2007 North Head (Sydney) 41:23 4:08.3/km
June 2007 Mini Mos (Sydney) 40:40 4:04/km
Jan 2008 Chilly Chase (Langley) 41:34 4:09.4/km
March 2008 Popeye (Coquitlam) 40:44 4:04.4/km
Aug 2008 Flatlands (Richamond) 41.39 4.10
Jan 2009 Chilly Chase (Langley) 40.24 4.03 (3rd in age group!)
May 2007 North Head (Sydney) 41:23 4:08.3/km
June 2007 Mini Mos (Sydney) 40:40 4:04/km
Jan 2008 Chilly Chase (Langley) 41:34 4:09.4/km
March 2008 Popeye (Coquitlam) 40:44 4:04.4/km
Aug 2008 Flatlands (Richamond) 41.39 4.10
Jan 2009 Chilly Chase (Langley) 40.24 4.03 (3rd in age group!)
Thursday, January 15, 2009
A few interesting sites
*I"m not sure who took this photo or whether it's part of an ad campaign so apologies for not providing proper credit.
The photo is from the Olympics men's tri final in August in Beijing with Simon Whitfield at the back of the lead pack.
Simon Whitfield http://simonwhitfield.blogspot.com/
Joel Filliol http://joelfilliol.blogspot.com/
Tuesday, January 13, 2009
The Effort
It's all about the effort and not being capped or destroyed by a number.
That's the simple advice from Kristian when I told him that I was struggling a bit with trying to reach the appropriate level of effort in some sessions.
As an example, I have one run session which starts out easy, then goes to moderate, then comfortable uncomfortable and then hard.
I can't help but get caught up - when on the treadmill - of trying to run faster from session to session. Watching specific speeds and the corresponding mile per minute pace. I'm a triathlete after all!
What was confusing me was falling back onto the numbers - instead of trusting myself.
I'm still thinking a lot in terms of heart rate because that's how I trained and raced for most of the last decade. And I do think there is great value is using a heart rate monitor, especially for novice athletes.
``The Method does not discourage the use of heart rate monitors or power meters - whatever context best conveys the desired training level to you is the context that will help you best achieve your goals."
I'm trying not to overthink the numbers.
Here's a bit more of what Kristian reminded me about:
"Honestly you know what EASY is ... sometimes athletes confuse EASY with pseudo easy...
but in essence easy is warming up pace to get the blood flowing and your body to release all the enzymes needed to use fat as a fuel source. Then if the whole session is easy that's the effort.
Moderate could be a bit slower than marathon pace on the run - say sustainable for 4hrs on run, a pace that would be sustainable for up to 7hrs on the bike
Comfortable uncomfortable is "it feels hard, but i could keep going" 1/2 mara pace
Hard is Hard > 10k run pace is hard
ALL out is everything you have."
And so the journey continues:
Adjust to feel and do not define your session by speed or pace.
That's the simple advice from Kristian when I told him that I was struggling a bit with trying to reach the appropriate level of effort in some sessions.
As an example, I have one run session which starts out easy, then goes to moderate, then comfortable uncomfortable and then hard.
I can't help but get caught up - when on the treadmill - of trying to run faster from session to session. Watching specific speeds and the corresponding mile per minute pace. I'm a triathlete after all!
What was confusing me was falling back onto the numbers - instead of trusting myself.
I'm still thinking a lot in terms of heart rate because that's how I trained and raced for most of the last decade. And I do think there is great value is using a heart rate monitor, especially for novice athletes.
``The Method does not discourage the use of heart rate monitors or power meters - whatever context best conveys the desired training level to you is the context that will help you best achieve your goals."
I'm trying not to overthink the numbers.
Here's a bit more of what Kristian reminded me about:
"Honestly you know what EASY is ... sometimes athletes confuse EASY with pseudo easy...
but in essence easy is warming up pace to get the blood flowing and your body to release all the enzymes needed to use fat as a fuel source. Then if the whole session is easy that's the effort.
Moderate could be a bit slower than marathon pace on the run - say sustainable for 4hrs on run, a pace that would be sustainable for up to 7hrs on the bike
Comfortable uncomfortable is "it feels hard, but i could keep going" 1/2 mara pace
Hard is Hard > 10k run pace is hard
ALL out is everything you have."
And so the journey continues:
Adjust to feel and do not define your session by speed or pace.
Saturday, January 3, 2009
Friday, January 2, 2009
Swimming Fast-er
I clocked a 3:04 for 200m at the pool earlier today - the first of three 200m repetitions and I couldn't believe it. My previous best was 3:14.
I have no illusions of being able to maintain that 3:04 pace for 3.8km - at least not today! But if I could, WOW.
As always with the holidays, there are some sleep and nutrition challenges, and here we've also been battling some weather issues too. See the photos from the previous posts. We had found some great running trails but they now are snow covered.
The past two weeks of training have been a bit of a struggle. Solid sessions but nothing stellar. Like everyone, I like to see and feel that I'm improving day by day.
I have no illusions of being able to maintain that 3:04 pace for 3.8km - at least not today! But if I could, WOW.
As always with the holidays, there are some sleep and nutrition challenges, and here we've also been battling some weather issues too. See the photos from the previous posts. We had found some great running trails but they now are snow covered.
The past two weeks of training have been a bit of a struggle. Solid sessions but nothing stellar. Like everyone, I like to see and feel that I'm improving day by day.
Thursday, January 1, 2009
New Year
The start of a year is always a time for setting new targets and I find myself renewed and energized too.
Coach Kristian showed me this link which added some perspective on what lies ahead:
One more step
Coach Kristian showed me this link which added some perspective on what lies ahead:
One more step
Monday, December 29, 2008
Wednesday, December 24, 2008
Monday, December 22, 2008
Fatigue and running faster
At the six-week mark, I am adjusting to the `challenge' of ironman training. It's an opportunity to refocus on my form, which goes straight out the window as fatigue sets in.
At least now I can recognize fatigue earlier and I can cut myself a bit of slack so I don't - in this case - fly off the treadmill!
I had an interesting discussion this past week with Coach Kristian about run cadence and the 96 target that lies ahead of me - months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training is to ensure that each person, no matter who, focuses on increasing their stride rate during run training.
As a rough estimate, I'd say about 90% of AG athletes neglect to focus on training stride rate, and most run well under 90 steps per leg per minute. 96 is not an arbitrary number and it is important to understand that this is a training target, intended to be followed consistently over time, in order to assist you in learning to run with a higher stride - but not necessarily always at 96!
It's a great target to "aim" for in training because you can count it easily, and low to mid-90's is a good target for racing.
In most cases, you will not be able to hold pace, rate or exertion levels late in a race as what you held in training sessions, but by race day you should have "programmed your red meat computer" to run at a higher stride rate.
96 is the target in training, you'll probably hit a little lower in racing, but because you have trained this way, it'll come more naturally and you will focus on it, rather than running at "any old" stride rate, which when we are tired and depleted tends towards "trudging aka the Ironman Shuffle."
And besides - 96 divides by 6, 4, and 3, meaning you can easily track the consistency of your strides per leg per minute over 10, 15 or 20 seconds at a time (ie multiply strides per 10sec x 6 and you get your rate/minute)."
--
What I take from this advice is that I need to speed my foot turnover. And I have some work to do.
During my long run a few days ago, I was running a cadence between 80 and 89.
At least now I can recognize fatigue earlier and I can cut myself a bit of slack so I don't - in this case - fly off the treadmill!
I had an interesting discussion this past week with Coach Kristian about run cadence and the 96 target that lies ahead of me - months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training is to ensure that each person, no matter who, focuses on increasing their stride rate during run training.
As a rough estimate, I'd say about 90% of AG athletes neglect to focus on training stride rate, and most run well under 90 steps per leg per minute. 96 is not an arbitrary number and it is important to understand that this is a training target, intended to be followed consistently over time, in order to assist you in learning to run with a higher stride - but not necessarily always at 96!
It's a great target to "aim" for in training because you can count it easily, and low to mid-90's is a good target for racing.
In most cases, you will not be able to hold pace, rate or exertion levels late in a race as what you held in training sessions, but by race day you should have "programmed your red meat computer" to run at a higher stride rate.
96 is the target in training, you'll probably hit a little lower in racing, but because you have trained this way, it'll come more naturally and you will focus on it, rather than running at "any old" stride rate, which when we are tired and depleted tends towards "trudging aka the Ironman Shuffle."
And besides - 96 divides by 6, 4, and 3, meaning you can easily track the consistency of your strides per leg per minute over 10, 15 or 20 seconds at a time (ie multiply strides per 10sec x 6 and you get your rate/minute)."
--
What I take from this advice is that I need to speed my foot turnover. And I have some work to do.
During my long run a few days ago, I was running a cadence between 80 and 89.
Wednesday, December 10, 2008
Ouch ..
I suppose it was inevitable in the way that Kristian took out his age group at WA. And it was almost as dramatic too.
But I didn't get a trophy, didn't get to stand on a podium and don't - yet - have a ticket to Kona.
However, my calf is killing me.
It's week four and I've now determined what the heck it is that I'm supposed to be doing in the pool. It's not that I'm that slow, at least I don't think so. Though it's true swimming isn't - yet - my strength.
I did my swim set, and as often is the case, the lane starts to get crowded with others drifting side to side just as I get set to power through a 200m rep. Of course they don't know what lies ahead. They see me stopping after every 25m as if I'm desperate for air.
I catch myself in my mind. Whatever. Focus. Pull. Elbow high. Feel the water. Be one with the water ...
I do my sets and I'm on my cool down and I'm a bit impatient now as this is the longest I've been in a pool in a long time. I appreciate the recovery between each length and after each 200m rep but geez, I get cold too.
So I'm trying to keep my final four 100m reps at a steady pace. I'm on the third and turning after the first 50m when it hits me and stops me dead in the water. Ouch .. nasty cramp in my left calf. It is throbbing - really.
The drifting swimmer: I'm not surprised given how hard you were swimming. She smiles and drifts passed, right down the middle of the lane. Sigh. What can you do.
Well, I drag myself out of the pool, after the calf calms down. And then go hammer myself on the treadmill.
Ah, ironman training.
But I didn't get a trophy, didn't get to stand on a podium and don't - yet - have a ticket to Kona.
However, my calf is killing me.
It's week four and I've now determined what the heck it is that I'm supposed to be doing in the pool. It's not that I'm that slow, at least I don't think so. Though it's true swimming isn't - yet - my strength.
I did my swim set, and as often is the case, the lane starts to get crowded with others drifting side to side just as I get set to power through a 200m rep. Of course they don't know what lies ahead. They see me stopping after every 25m as if I'm desperate for air.
I catch myself in my mind. Whatever. Focus. Pull. Elbow high. Feel the water. Be one with the water ...
I do my sets and I'm on my cool down and I'm a bit impatient now as this is the longest I've been in a pool in a long time. I appreciate the recovery between each length and after each 200m rep but geez, I get cold too.
So I'm trying to keep my final four 100m reps at a steady pace. I'm on the third and turning after the first 50m when it hits me and stops me dead in the water. Ouch .. nasty cramp in my left calf. It is throbbing - really.
The drifting swimmer: I'm not surprised given how hard you were swimming. She smiles and drifts passed, right down the middle of the lane. Sigh. What can you do.
Well, I drag myself out of the pool, after the calf calms down. And then go hammer myself on the treadmill.
Ah, ironman training.
Monday, December 1, 2008
In the zone
I had my long run on Sunday - yesterday - and I'm still feeling great from it. It was one of those times when the effort was less.
I won't say it was effortless because I did work, especially during the 20 minutes of hard effort near the end.
As you may have seen looking back in my blog, I'm nothing if not consistent with my 1/2 marathon times. I have found a pace that ironguides has put into words: uncomfortably comfortable. It's a pace that I can maintain for a long time.
What I've not been able to do is to find an extra gear at say 15km or so - exactly when I need just that extra bit of pace to fend off fatigue.
I think though I'm in the process of discovering it, even at this early stage into my program. The key, in my opinion, is the treadmill.
I am running twice a week on a treadmill, no more than 50 minutes - though Kristian would have me on it for 90 minutes every second Sunday. (Until I determine how to put a treadmill into our garage, I can't monopolize the one treadmill to which I have access for that length of time.)
That said, running during the week on the treadmill has given me a sense of how to alter my pace, my leg speed and to better understand my ability to increase/decrease my forward motion.
I'm not trying to over think it. I'm enjoying it.
I won't say it was effortless because I did work, especially during the 20 minutes of hard effort near the end.
As you may have seen looking back in my blog, I'm nothing if not consistent with my 1/2 marathon times. I have found a pace that ironguides has put into words: uncomfortably comfortable. It's a pace that I can maintain for a long time.
What I've not been able to do is to find an extra gear at say 15km or so - exactly when I need just that extra bit of pace to fend off fatigue.
I think though I'm in the process of discovering it, even at this early stage into my program. The key, in my opinion, is the treadmill.
I am running twice a week on a treadmill, no more than 50 minutes - though Kristian would have me on it for 90 minutes every second Sunday. (Until I determine how to put a treadmill into our garage, I can't monopolize the one treadmill to which I have access for that length of time.)
That said, running during the week on the treadmill has given me a sense of how to alter my pace, my leg speed and to better understand my ability to increase/decrease my forward motion.
I'm not trying to over think it. I'm enjoying it.
Sunday, November 30, 2008
Gordo on marathon training
I have read a lot of Gordo's thoughts on training and racing over the years. He has recently written about marathon training, not as in what specific sessions to do but what to expect and the strategy involved in getting to the start line.
The first take of his two-part comment is on xtri.
The second is on his blog.
He had this comment which I thought was interesting:
"Race Day Strategy -- I have found that on race day the struggles come with regard to humility and self-belief. If I have any cracks in emotional well being then they will come through under stress and I will underperform. It takes very little courage to blow one's self up in the first third of an endurance event (nearly all your peers will be there to keep you company). It takes exceptional self-belief to race YOUR best effort and perform to your best ability."
I think that self-belief comes from knowing that you've done the work ahead of the race, and so your mind is at ease, and in my case, I'm not overthinking everything that I do. I am calm. It is similar to being in the zone.
The first take of his two-part comment is on xtri.
The second is on his blog.
He had this comment which I thought was interesting:
"Race Day Strategy -- I have found that on race day the struggles come with regard to humility and self-belief. If I have any cracks in emotional well being then they will come through under stress and I will underperform. It takes very little courage to blow one's self up in the first third of an endurance event (nearly all your peers will be there to keep you company). It takes exceptional self-belief to race YOUR best effort and perform to your best ability."
I think that self-belief comes from knowing that you've done the work ahead of the race, and so your mind is at ease, and in my case, I'm not overthinking everything that I do. I am calm. It is similar to being in the zone.
Sunday, November 23, 2008
Week One
It's over - the first week that is. And while there remains a bit of a learning curve and a bit of refining to do, it's great to be back.
Monday, November 17, 2008
Day One
In a few hours from now, I will renew my triathlon career with an indoor bike session. Don't halt the presses just yet.
But for the first time in more than a year, I'm excited about putting my energy into the sport.
A key part of my excitement is Kristian's enthusiasm. In a short few years, I've seen both Kristian and Charlotte make outstanding strides in the sport. What I like most about them is their openness to new ideas.
That's what captured my imagination on the weekend as I reviewed my first training program from my new K-oach.
Of course it's just Day One so I shouldn't get too far ahead of myself.
The concrete objectives that I have set for myself - and for which I'll hold Kristian responsible for helping me achieve - are: a Sub10 Ironman and a return to Kona. I'm not interested in simply getting to the start line.
But for the first time in more than a year, I'm excited about putting my energy into the sport.
A key part of my excitement is Kristian's enthusiasm. In a short few years, I've seen both Kristian and Charlotte make outstanding strides in the sport. What I like most about them is their openness to new ideas.
That's what captured my imagination on the weekend as I reviewed my first training program from my new K-oach.
Of course it's just Day One so I shouldn't get too far ahead of myself.
The concrete objectives that I have set for myself - and for which I'll hold Kristian responsible for helping me achieve - are: a Sub10 Ironman and a return to Kona. I'm not interested in simply getting to the start line.
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