Camp Week 2

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Another solid weeks training out here. The summary stats are very similar to the first week but it’s really been quite different. The first week I had two friends with me so I wanted to fit in with what they wanted to do. The big focus was on riding and that suited me as I find it’s the best way to get back to fitness. This week I wanted to get more of a focus on running which I felt may mean some none biking days. I also wanted to take the opportunity to train with Rachel and E-K as I knew this would give me some good solid swimming.

Tuesday I felt pretty wiped out after the previous week so I just rode over to Club La Santa for a pretty solid (lots of fly and IM) swim session. I then continued my search for new cycling shoes (the ones I brought have the cleat screws bonded in) – Pro Bike didn’t have any in my side, neither did the new shop in PdC.

This meant Wednesday saw me doing my long run to Arrecife where I managed to get the only pair of shoes in my size. Not exactly what I wanted but since I was paying EUR5 per day for my rental shows the EUR130 was worth it even if I need to get better shoes on my return. I felt pretty good on my run and decided to call it a day at lunchtime and have some proper recovery.

On Thursday, again I headed over to CLS for a swim. This was a very encouraging session:

40 x 100m as 10 on 1:25, 10 on 1:45 band only, 10 on 1:25, 10 on 1:50 with paddles

I was leading the lane and on the 1:25s managed to hit everyone in 1:15,16 or 17. Chuffed to bits. I was also impressed with the work ethic of Rachel and E-K – they were getting about 3 seconds rest but they stuck at it and made full set. That was some serious work which is no surprise given how successful they are.

I followed the swim with an extended ride back over Fire Mountain and the Vineyards before my, almost, daily descent of The Donkey Track (it’s an awesome descent).

I was hoping this week to get some big rides in and Friday was the day I had in mind. I’d thought of a route which I thought was more or less the ultimate route on the island. Here’s the profile:

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If you’re interest you can see the route here. Interested that that site reckons it’s 3,915 metres yet my Garmin Edge 500 had 3,052m – wonder which is more correct.

I really pushed it on all the hills on the ride and ended up with these stats:

Elapsed time: 7:52, ride time: 7:24 – this was an efficient two stop ride.

202km / 3,052m ascent / 230 watts normalised power / TSS: 408

I even ran just over 5 miles in just over 40 minutes off the bike. Very pleased.

Jo was arriving on Saturday so I got up and did my first run before breakfast. Thats the first time I’ve set an alarm all my time here. It’s great to just wake up naturally and thats meant I’ve been getting between 9 and 10 hours sleep every night. I waited in for Jo and got to work on adding a few things in to my training diary (Ascent and watts Eddington Numbers wahaa !). Very pleased to get a second run done – 10 miler. Did first 5 miles in 43 minutes and the second in 38 minutes. Pretty good for me at the moment.

I’d been looking forward to Sunday as we were meeting with Brett, Rachel, Cat and E-K for a long ride. I’d done my work and thought a nice social ride would be fun. Of course, I wasn’t under any illusions that this would be a coffee stop ride. I knew they wanted about 4 hours but with getting to and from Jo and I would have at least 6.5 hours.

Before I go in to the detail let me just say that I could compare this ride to being mugged by a group though it was all my own fault.

Jo and I ride over to La Santa. She’s riding strong so it’s a decent pace. We then set off as a nice organised group taking it in turns on the front and all getting to have a good old natter. Then heading up Mirador Del Haria from Los Valles Brett tells Rachel he’s going to push on a bit. I get on his wheel and bust a gut to stay with him till the steep bit when I’m gone. Then I’m hauled in by Rachel and Cat. I decide that Brett is on fire and may not be the wheel to follow. I re-assure myself that with better pacing I could have stuck with Rachel and Cat.

I bomb back down the zig zags and get back on. Up to Del Rio is all AOK, Brett up first, then Rachel and Cat (shoulder to shoulder not giving each other an inch) followed by me. Down to Orzola and then along to Arrietta for a stop PHEW ! I needed it.

Now Tabeyesco – my chance to shine. I can’t help myself on this climb and always surge at the start. With this crowd though I don’t think it came across as a surge. In fact, I never lost Brett and minutes later he lost me. In fact, I don’t think I really lost Rachel and Cat for even a minute and soon they’re by and off up the road. To about 1/3 up I was clawing them back and when I got to them went by but Rachel was having nothing of it and went straight past. That was that – the rest of the ride watching them slowly pull away.

Lets get this in perspective. At the start of this camp I climbed Tabeyesco pretty fresh in 32:30 @ 304 watts. This time I went 32:34 @ 311 watts 4 hours in to a hard ride. At a guess that puts Rachel and Cat at about 31:30 and Rachel was riding it progressive (ie increasing wattage as she ascended). Brett I’m guessing was sub 30. Come on Brett – upload to Strava and lets see. I found it amusing that because Cat wasn’t wearing a HRM her SRM computer was picking up Rachels HR !

I had another hurtling descent to get back on. We regrouped at Teguise before Jo and I left them to tack on – we did a circuit over Fire Mountain to Yaiza and back over the Vineyards. My mugging wasn’t over as little Miss Joanna “Double Ironman” Carritt was just warming up. I knew there was trouble when we were rotating in to the wind I was struggling to hang on to her wheel. Before I knew it I was off the back and by Yaiza in desperate need of food – packet of crisps, bounty bar, lion bar and Fanta seemed to help (a little). We get back to PdC and I’m knackered, Jo decides another 5 mile loop to get 120 miles is in order. I was impressed. Thats my girl !

This ride ended up tougher than Fridays: 184k, 6:45, 241w normalised power, TSS: 435

And no I wasn’t able to run off the bike.

What a fun day it was though. It shows you how riding with others can really help push yourself it also shows how you can really get in trouble when the pace and the stops are dictated by others and not yourself. In future for a ride like that I may even carry something in my pocket as it was 4 hours before I had my first food on the ride. I don’t think it impacted me to that point but I reckon it meant I didn’t eat enough at that stop so when i tacked on with Jo I suffered big time.

The week was finished today with a solid ride over the La Santa and then across to go up Tabeyesco – I’d hoped to hammer the best I could muster was 34:30 @ 285 watts.

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Eddington Review

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I’m a little late with 2011s Eddington Review largely due to my first family christmas in three years and then deciding that bike total ascent is a good thing to have an Eddington Number for. This resulted in all this morning having great fun updating my database and back populating the data I have. I’ve only had a garmin since 2010 so thats all I’ve used. I may go back and put in data that I know but that will be limited to races and routes that I’ve subsequently done with a garmin. For now the results are from 2010 so there may some revision to these figures in future.

Still not found anyone else that tracks Eddington Numbers. I find it of interest that I found them so fascinating but apparently no one else does other than Arthur Eddington though I do notice my definition is a little stricter since I use individual rides rather than total distance in a day.

SWIMMING

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A solid year with swimming but still many of my figures are close to terminal values. Virtually all daily and weekly life to date figures are other than minutes which should not be terminal until 300 is reached when it will start getting harder. Without access to a decent pool I don’t see the daily increasing though a single spell in somewhere like Club La Santa would almost certainly spur me to a couple of double swim days to tick it over to 10.  The most likely area for me to better on the annual front is the daily minutes. I have access to four 90 minute sessions per week in Taunton so even 22 weeks of hitting all of them would get me over the previous best of 84 minutes. Similarly weekly KM should see 17 beaten as it’s reasonable for me to be getting 18-20km done weekly. Upping the LTD 22km for week may be tricky as I’m not heading to a public session just to push a weeks volume over 22km.

BIKING

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Progress here has been really hit last year with my 100 hour cap. Improving the headline Eddington Number of daily bike miles is a little deceiving as it was done on 2nd January. Most of the year didn’t see any progress other than slow progress on the weekly and minutes. The big target is to get a lot closer to 200 for daily bike KMs.

As you can see I’ve added ascent. This is going to be easy pickings for a year or two I would expect but after that the figure should be over 500m which means it won’t be a given. It will take a long time (possibly a lifetime) for the monthly ascent figure to get in anyway hard. Perhaps when I’m 80 and it’s over 500m in a month it may be a tough one. I’ll start tracking it now to provide something to aim for in my final years.

The annual figures provide some insight in to my 100 hour cap and my lack of motivation for much of the year

  • Daily Bike Hours – 6 this means I didn’t manage even 7 rides of 7 hours or more.
  • Weekly Bike Miles – 40 this means there were 12 weeks of less than 52 miles
  • Weekly Bike Hours – 13 which show I didn’t even have 14 weeks of 14 hours.
  • Weekly Bike Mins – 42 this shows 10 weeks of less than 52 minutes cycling. In practise this almost certainly shows 10 weeks of absolutely no cycling.

RUNNING

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Finally daily KM hits 42 so now like daily Miles it’s stuck on Marathon distance. it will be a big day when either of them ticks up a notch.

Still weekly miles and km are stuck on 64 and 90 respectively. I’m finally feeling willing to try pushing my running a bit harder and fully expect those two to be improved this year.

Again it’s the daily figures that really give insight in to why my running is only very slowly improving.

  • Daily Run Miles – 14 which means I didn’t manage 15 runs of over 15 miles. When you think that races are in this and I did five Ironman races last year it shows that I managed less than 10 runs over 15 miles. For a long course Triathlete that is just no where near enough
  • Weekly Run Miles – 23 – pre foot surgery this figure was never below 31 and post it’s always been below. This is a sign of consistency. I feel a figure in the mid 30s is a given if I run consistently. This is a goal this year and overrides feelings of gunning for upping the life to date figure. The latter requires weeks of 65 miles or more whereas the former requires 35 miles week in week out.

TIME

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Boy would I like to notch up life to date daily hours to 12, only need six of those suckers but at the moment the one 8 hour day I did yesterday felt like enough. Similarly the 43 hours for a week. I think perhaps I now ride consistently harder which means the long back to back days of riding required to notch up 40+ hour weeks is really tough. Or perhaps I’m just getting old and can’t hack it

[brain wave … what about a watts EdNum ?? Would have to say rides over a certain length…]

That 206 daily hours is looking attractive. Give the 90 minute early morning swims I now have available just attaching a 2hr second session those days would have that in target. Similarly I’m hoping weekly hours will be back in the high twenties rather than the very poor 19 last year. Of course with a 100 hour cap really the maximum I was doing in a week was 25 hours.

GYM

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This is just for completeness. Since leaving Christchurch I’ve done absolutely zero gym work. Whether any of these move on will depend on whether I get back in the habit of gym work. Historically with me it’s been all or nothing with the gym. If I start going I’ll go three times a week and spend hours in there. If it’s not that then I do absolutely none. The reason is I’ve never noticed any improvement in performance or injury prevention which are the oft given reasons for strength work. The one thing I have noticed though is that my weight tends to be lower and easier to manage when I’m doing a lot of weights.

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Camp Week 1 – Return To Fitness

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It was great to have two excellent companions for the first week of my four weeks in Lanzarote. I find I get more out of my training where there’s not a feeling of outright competition. Don’t get me wrong, competition helps but it needs to be light and in context. Having training partners that are keen to get the work done and willing to play a little whilst realising it really doesn’t matter what any results are as long as we all get the motivation we need. Roger (@hawc) and Marc (@marcoatkinson) fit the bill perfectly.

I entered the camp with three rides since Kona – back to back 100 milers in mid november and then a 60 miler on New Years Eve. I was a little concerned as I knew Roger was looking for some solid riding and I was really worried I just wouldn’t be able to keep up.

We were fortunate to arrive at lunch time on the first day and got out for a solid ride on the bike. I know I suffered from first day enthusiasm (it always happens on camps in my experience) and hammered every hill. Not sure if the others felt the same or were just swept along. We went about 45 minutes before our coffee stop but from there we somehow ended up tacking on down to Playa Blanca and up Femes into a very stiff headwind. I could only just turn the pedals on my compact which explains the near death appearance of Roger at the top, he was on standard gearing. Normalised power of 248 watts tells the story as does my near complete falling apart about 10 minutes from home (I think I managed to hide it). Did run off the bike setting the right precedent for the week.

Next morning we got up before breakfast for a swim which we planned to do every day. It was very rough and we encountered lots of jellyfish. They’re pretty much a permanent fixture at the moment as is the swell. It makes it fun but it’s more like a fight than swimming and each of our swims was really just a minimum to get wet and occasionally, get stung.

Day 2 was much easier on the biking which was wise before Day 3 where we headed to Tabeyesco to get some benchmark times up the climb. I always start very hard on this climb to set me up at the right tempo. It was pretty favourable conditions with a monster tailwind for much of it. I was chuffed to bits with 32:30 with power of 304 watts. To give an idea, at last years camp I averaged 340 watts for just a minute quicker. Coffee at the top before looping round of Mirador Del Rio and then the boys showed they were made of the right stuff when they agreed to another ascent up Tabeyesco. The run off the bike saw me fall apart at halfway. It took me 5 minutes to collect myself and then I ran fast home… weird.

On Saturday we rode out to Orzola and up Mirador Del Rio from there. That must rank as the toughest climb on the island with each switch back kicking up in gradient whilst the whole thing is a continuous climb. It’s got me thinking about how to include it in the EverydayTraining Camp. It’s a nice way to go as the views back after Del Rio are excellent. Marc agreed to descend from Haria to give Tabeyesco another good go. I was very pleased to only drop off a minute on my time the previous time but Marc was a legend – it would have been enough to see the state he was in at the top (he gave it his all) but he knocked about 30s off his time from earlier in the camp. Back to back riding can get you fit !

The final day we skipped the swim and I’d told myself that I didn’t need to run if I completely pummelled myself. The plan was a version of the Ironman course. Since between us we don’t like the start of the course or El Golfo we decided to head up the Donkey Track, through the vineyards and over Fire Mountain following the Ironman route with a detour down to Orzola. I hammered every climb and thoroughly enjoyed it. It was one of those days where I just seemed to be able to keep pushing. We stopped for food in Orzola before having fun belting along the LZ1 with a tailwind. Marc gave some great pulls along the first section before I pulled a fast one on a small rise and dropped him. All in good humour ! I finished along the Ironman route with the road from Nazaret confirmed as terrible. I finished with nearly 6 hours at 247 watts normalised power. Very pleased.

It got me thinking about the speed of my return to fitness on the bike. Some observations

  1. It’s not quite there. Last summer I could sustain 350 watts for long periods and recover whereas at the moment that’s clearly not the case. It’s more like 300 watts is the equivalent now.
  2. Though i didn’t ride much I was doing a lot of very hard work in the pool. I was also ticking over my running. I would guess that my aerobic fitness is no where near as bad as I thought.
  3. I always come back to miles in the legs. Over the past 8 years I’ve done about 115,000 miles of riding. I’m guessing my muscles etc… have a lot of experience of adapting to biking stress.
  4. I have confidence in riding day after day and getting fitter. I’ve seen it on my own camps and on Epic Camp. The feelings I had in my legs in the first few days would have prompted a lot of people to take a rest whereas I pushed on knowing that historically I have got stronger by doing this.
  5. Jo wondered whether there’s also my history before Triathlon of doing lots of very long fell running – holiday of running 5+ hours daily. There’s no way of knowing but I am certain it’s crazy to just look at someones training in the year leading up to a performance to decide what created the performance. The whole athletic history has some contribution.

At the end of the week I had a Training Stress of over 2,000. Roger topped me with a score over 2,100. Marc managed his most every weekly mileage just beating last years EverydayTraining Camp which gives him a target for this years.

I’ve been thinking today about the key features of a DIY training camp. I’ve been doing them ever since starting Triathlon. Initially on my own based from a pub in Scotland but luckily I’ve found like minded people over the years which has meant I’ve had company. Here are some points

CONVENIENCE – for me this is absolutely KEY. Make it easy. Make it so you only have to think about training. This means a few things

-> Don’t do any cooking. Hotels with buffet breakfast / dinner work great. I’ve also used pubs where I can eat in

-> Good running and riding straight from the door. Having to hop in car somewhere just wastes time

-> If you want to include swimming make sure it’s close by. In Lanzarote we place ourselves minutes from the sea – we can walk down in our wetsuits and be swimming within 5 minutes of leaving our room.

HAVE A GOAL – nothing complicated. I’ve used the following two either

-> swim, bike, run everyday; OR

-> run, bike, run everyday

The latter being used where there’s no swimming.

FRIENDS – bring along some like minded friends always helps. Be sure that you all know this is a training camp and be aware of each others goals. It’s nice to do stuff together but there should be no hard feelings if people want to do there own thing sometimes

REMOVE YOURSELF – I find camps work better when you’re not able to be online all the time. So far this has just happened but I think in future I’d look for it. Having access to the internet is useful but it seems to work better if it’s not in your room so you just decide when to download emails. Similarly I’ve found a lack of TV helps enormously in getting to bed early and getting proper sleep.

SLEEP – key. As touched on above. I have had 78 hours sleep in 8 days since being here. When you’re training this hard you need sleep. By not having TV or internet I find that getting to bed early is not a chore.

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Year Review

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Following Kona I decided I need a proper break and after an initial surge of blogging I ground to a hault. The break from training extended to a break from blogging about Triathlon. I have spent over two months doing mainly swimming and virtually no biking. In looking back at my data for the year I noticed that I’ve now completed as many Ironman races post my foot surgery as I have pre. The thing is there’s only been two years of Ironman racing post compared to four and a quarter years pre. It hit home … I think I was pretty darn drained and that explained my almost complete lack of motivation to get out on the bike with only slightly more motivation to run.

As I write this I have a week before heading out to Lanzarote for 4 weeks solid training … I need to get at least some based fitness as the first week sees me training with friends so I won’t be able to just go at my own pace.

So what of the year ? It’s been one of the most life changing years of my life. My whole life view has been changed … no my view of life in the present as thats probably been re-inforced. My view of the future is at complete odds. It’s funny when you look at investments you get warned that past performance is no indication of future performance and yet we all just assume our world will continue for the next twenty years on the same trajectory as the last twenty years. I have spent an awful lot of time thinking, reading, searching… desperately hoping to find some convincing argument against the view that much of what we take for granted will collapse. I have planned more changes in my life for next year and I will continue to race. I will try and qualify for Kona in 2013 and will keep my fingers crossed it will still be realistic to travel to the other side of the world when the time comes.

I will continue to blog on this next  year.

So what of this year with regard to Triathlon ? It was the year of the 100 hour cap and I stuck to it throughout the year. Did it work ? It didn’t work for me but I can’t critique the advice. The cap was meant to allow me to change my training but I feel that without a coach telling me what to do I didn’t make the most of it. Also my mind just wasn’t on training for most of the year.

As for my racing it has been great fun. Challenge Wanaka kicked it off with a win which effectively made my year a success goals wise within the first two weeks. I truly hope I get back to race there again.  Ironman New Zealand was an experience, so close to the earthquake and such terrible conditions. The closest I’ve ever come to dropping out ever … even closer than on the Queen K.

Back to the UK and Wimbleball must rank as one of the most enjoyable runs I’ve ever had in a race. Getting faster each lap and (unsuccessfully) chasing down a friend put a permanent grin on my face. This was followed with a road trip to Austria with a buddy – fully recommend it. Klagenfurt was a nice place to hang out, shame the level of cheating during the race. Still enjoyed it and very pleased with my run time. It felt like a breakthrough. Ironman Wales was an awesome race which I will return to this year. With hindsight though it was clearly a Kona slot gone begging. I’ll miss Kona this year but given all my thoughts about the World I feel happier not going next year. This feeling made for a relaxed Kona experience – it was great fun hanging out and making new friends. The race itself was something else – awesome fun swim and then downhill to one hell of an experience returning on the Queen K … I wouldn’t change it for the year.

Some of the highlights of the year were Camps. The absolute highlight was our first EverydayTraining Camp I’m so looking forward to the second edition in a couple of months. My Final Epic camp was awesome – superb riding, I just need to figure out how to ride like I do on Epic Camp in a race !

The picture shows my training volume each year I’ve been keeping a diary. It’s the first year I’m under 1,000 hours.  There’s been fleeting moments of the pleasure of training I used to feel. It’s this I want to re-capture. For any hope of PBing next year (I have two chances – Roth and Busso) I need to re-find that enjoyment in training. I have goals – race a PB and qualify for Kona 2013 – but thats not what will get me out of bed to train the only thing thats consistently done that has been the pleasure of training and chasing stats !! To this end I will be posting an Eddington Number review shortly.

2012 is going to be an interesting year. My hope is to get a balance in my training and the rest of my life which will allow me to race strong.

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Race Price Inflation

Our triathlon household has recently been enjoying reading some old Triathlete magazines that Jo acquired from a local fire station (which is another story). They’re only twenty years old but how things have changed, not only the groovy sunglasses, funky wheels and dodgy looking aero bars but also race entries. Inside there are numerous cut out slips to be posted back with your entry.

Roll forward those twenty years and I’m hoping to enter Ironman Western Australia again. No longer do I send off a slip of paper with my entry fee. Now entering a race requires thinking a year ahead and some detailed planning. First I have to check the timings since the entries open at 11am East Australian Daylight Time. I need to get this right since an hour out and I won’t get in. I confirm this is midnight on a Thursday night which I realize is in the middle of our “no computers or internet” two night end of season break. Luckily for me Jo wants me to race Busselton so agrees to pushing our holiday back a day.

Midnight approaches and I start refreshing my browser from 11:50pm knowing that in the past entries have sometimes opened early. Not this time. This time is was bang on. Seconds later I’m sitting on a holding page that is promising me I will be allowed to enter when server space is available. This slightly worries me as it’s not clear whether it’s working or whether it’s a fair queue. I hit refresh. I hit it lots. Now I have worries that this is putting me to the back of the queue. I’m getting more nervous than before the start of a race. 12:08 and it could be nearly full (last year it filled in 13 minutes). Luckily for me I have a second computer. I log on to the site again using a different email address and get straight through. I race through the entry still wondering whether getting in is based on starting the form or finishing it. The way our world works it’s likely to require the payment going through. I skip all optional questions. No filling in my awesome athletic achievements for this one. The commentator come race day will have to wing it. Contact details, my mums home number will have to do even though she’ll be at the race with me, it’s the only number I can remember. Hit enter. Wait. Confirmation email.  I’m in!

The entry process isn’t the only thing to have changed. I’d not been focusing on anything other than getting the entry filled out as quickly as possible. It wasn’t until my entry was confirmed that I registered the cost: $675 plus an “admin” fee. It took my breath away. That makes it over £440 for an entry.

I couldn’t help myself; I had to find out what inflation rate that was. Looking back I found that 3.5 years a go I entered Ironman New Zealand 2009 for £300. The races are 3.75 years apart giving a rate of inflation of 10.75%. Which means in another 3.75 years it will cost £645 and in ten years a whopping £1,222. At this rate in twenty years when you’re looking back at this copy of Triathlete laughing at the sunglasses and aero setups the price of entering an Ironman will be £3,300. Like all steady growth though, it is almost certainly unsustainable.

How long will these price increases continue? Given that races are selling out within minutes I would suggest that such increases in price will continue for at least a little while. I certainly make sacrifices to support my Ironman habit and can continue to take some more price increases in this way. I’ve given up driving a car, cook at home the majority of the time and plan well ahead to get the cheapest travel. We are lucky in the UK now with the choice of long distance events. By racing locally and limiting my long haul travel I will continue to race regularly. However, on Thursday night I felt myself starting to be priced out of the Kona market for the first time. I’ve decided not to try again for Kona next year but instead to focus on 2013. I would like to compete there at least one more time and it did take Mark Allen seven tries before he got it right.

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End Of Season Break

During my final few days in Kona I pondered my performance and how much I was looking forward to a proper break. It dawned on me that in the less than 2 year period (10 Oct 2009 to 8 Oct 2011) after recovering from foot surgery I’d completed 11 Ironman Races, 2 Epic Camps, our first EverydayTraining camp and a five day bike race. No wonder I felt jaded and in need of a rest. It had been non-stop but now I needed to call a halt.

Much of the conventional advice about taking a break is based around the rate at which you lose fitness and the methods for mitigate it. It always requires doing some exercise but I didn’t have any motivation to train whatsoever. The advice, of course, sounded sensible, as most advice does but having thought about it I questioned whether it was appropriate for me now. I came up with two reasons it wasn’t.

Firstly, I wanted to lose my fitness. Bizarre I know, but as I reviewed my two and a half years since injury I realized that I’d had this rapid return to fitness and then I’d reached a plateau. The fun was really in the return to form and increasing fitness not in a long period of similar performances. Losing conditioning would hopefully re-motivate me and leave in store that feeling of rapidly increasing fitness.

Secondly, the focus on not losing too much of your gains ignores the mental side. I needed a break mentally. I have no races on the horizon for 9 months so there was absolutely no pressure to train. I could properly relax. Not worrying about the next performance should give space to think clearly and learn what really motivates me. Rather like leaving a garden untended for a period to see what naturally grows there (hopefully no weeds).

I decided to train only as I felt like and that meant pretty much zero for 3 weeks other than a couple of social rides with friends. Then last week I decided to meet a friend for a beer. Unfortunately we live 210 miles apart so this required a ride to a pub, stay over night and a ride back. Back to back 100 milers… just like the good ole days. Not only had I not ridden for 3 weeks but during this last year I’ve been living with a monthly hours cap that had reduced my long riding. With forty miles to go to the pub my calves and quads were cramping. Every 15 minutes I had to stop. That Queen K feeling, of perhaps I won’t make it, returned. I’d not felt like I couldn’t complete 100 miles in probably 8 years. It made me smile and certainly made the open fire, four pints of real ale and good company all the sweeter.

I had to ride back, though, in to the prevailing winds. It felt like an adventure and I fell to sleep slightly nervous. The next day was light winds (phew!) but some rain however I’d gained some fitness with the return trip as fast but for less effort.

A year previously I had asked advice from Gordo ( EnduranceCorner.com ) about my training as I felt I wanted to do what was required to be fast. He initially questioned why change as I seemed to be enjoying it. After I persuaded him of my desire to change one of his suggestions was to cap my hours at 100 per month. This I stuck to for the whole year and had some pleasing results.  However, looking back I felt that my overall enjoyment of the year had been reduced. His initial advice was correct. I decided that from now on all caps were off.

With this in mind, following my 200 miler for beer trip, I felt my enthusiasm was back and I’d be back in to it. It wasn’t and in the week since I’ve done nothing again. However, this time has been very useful. It’s allowed me to think, to relax and to realize what I truly enjoy about this sport. It’s not the race performances, though the good ones provide nice gravy. What I enjoy are the friendships and the way of life the process of training gives me.

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Duty On Petrol

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With the oil price going up it’s quite common in the mainstream news to get a roving reporter on some garage forecourt asking people filling their tanks what they think of increases in fuel duty. Good balanced reporting and is it really news when they all say they’re not happy with it? It’s always about the government picking on the poor driver. The reporter never asks or presses with challenging questions or observations. They never point out that the duty is partly to reduce petrol use and people complaining about it is a sign that it’s doing it’s job not a sign to change. I’m not sure when driving a car became viewed a right and how people can be so detached from what using all this petrol is doing.

Then yesterday the second and third paragraphs on the front page of The Times were:

The Times has learnt that key ministers, including Iain Duncan Smith, the Work and Pensions Secretary, have agreed that 5.7 million people claiming benefits for the unemployed will each lose hundreds of pounds a year.

The savings are likely to go towards the Government’s ambition to scrap the planned 3p-a-litre rise in petrol in January, which would cost £1.5 billion.

Am I the only person that finds that shocking. The Times certainly didn’t. What we are saying is we are going to take money from the poorest in society and give to the richest.  About the bottom 25% don’t own cars so clearly it’s going to the richest 3/4s. Don’t believe this stuff about the 3p a litre will bolster the economy. To the richest that change will have no impact on their spending but taking £100s from the poorest certainly will.

Did we then see the roving reporter out on the forecourt asking the drivers whether they agreed it was fair that the poorest in society may go without heat this winter or may skip meals so that they can save 3p a litre on their petrol ? Of course they didn’t but this is precisely what the above decision is doing. It is shameful for what is supposedly a civilised society.

This highlights within the UK what will become a global issue as oil prices rise. Cheap grain is due to cheap oil as prices go up so do the price of grain. What this means is that fueling your car is in direct competition with feeding the poorer populations in the world. If we allow price to decide who gets the oil when supply is below demand it is almost by definition that the car driver will be able to afford more for that oil than the poor in third world nations for their food. It may not be as clear cut as those two paragraphs in The Times but those sort of trade offs will be happening. Oil is such a precious resource that we need some method to ensure we not only all plan to reduce our dependence but also have a better allocation method than price to ensure it is put to best use.

I am not saying give up your car but do think about your use of it. Think about making a transition to minimal use and eventual to no use. The biggest preparation you can do immediately is to remove your dependence.

My father rode a camel.

I drive a car.

My son  flies a jet airplane.

His son will ride a camel.

Saudi Proverb.

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Infinite Growth Paradigm

InfiniteGrowth.jpg

Yesterday I was pointed in the direction of this post. It’s a fairly optimistic blog about the cost of solar panels. The thing that caught my eye though was the first paragraph about how much energy the sun delivered to the earth. On the face of it is sounds amazing – in 14.5 seconds it delivers all the energy humanity uses in a day. Sounds fantastic – we just need to capture it. I decided to have a play to see on our current infinite growth path how long we could continue assuming we moved to completely sustainable sources of energy. Would there be a point when we’d not have enough energy from the sun each day ?

The Infinite Growth Paradigm.

Depending on how widely you’ve read you may or may not have come across this term. It is however the underlying paradigm of virtually everything you hear by politicians, business men and the popular press. They never call it this but every time they tell you we need growth this is implicit in it. We have a recession – we need to spend our way out of it. In fact, the very definition of recession is lack of growth. Also, implicit is the fact it should keep continuing. If they believe at some stage it should stop then why not right now when there’s lots of evidence it’s unsustainable ? Since they don’t even consider this as a possibility I can only assume they think it will continue indefinitely and thus is infinite.

Now for a insanely optimistic scenario. Here’re my assumptions

  1. There are no limit to resources other than energy. So we completely recycle, go to mars and mine whatever – no limits
  2. We move to completely sustainable energy sources. The only truly sustainable way to use energy is by using that available from the sun. (uranium will run out and I’m not considering that cold fusion will somehow work for this experiment). For sustainability we need to on average use the suns energy at the rate it arrives. Burning oil, coal, natural gas is burning historic sunlight. Burning wood in a sustainable way is a way of storing current sunlight to be used later. All our energy ends up from capturing the suns energy eg: solar, wind, hydro, biofuels. [aside – tidal is another possibility which I’ve ignored – using this would merely add to the maximum limit we can’t exceed]
  3. Many people state thats it’s efficiency that will allow us to continue to grow despite limited resources. I’ve included a 5% increase in energy efficiency every year forever !
  4. I’ve done various scenarios giving a minimum that this efficiency will tend towards. It’s an optimistic scenario but not one where I can imagine that we will progress ever closer to zero energy per unit of economic activity. Current efficiency in the UK is about 6.5 megajoules per $1 of economic activity. My three scenarios are for an absolute limit of 50% (3.25 mj/$), 10% (0.65 mj/$) and 5% (0.325 mj/$)
  5. I’ve assumed that when we capture sunlight we are 100% efficient (thus ignoring the laws of thermodynamics). However, I’ve assumed we’re sensible enough to not capture all of it otherwise there’d be none left for other animals, plants, heating the earth, creating wind etc… so I’ve assumed a hard limit of using 33% of the suns energy above which I’m pretty sure we’d create a whole lot of problems.

6.2% economic growth is assumed. This sees to be largely touted figure for a healthy economy.

I stuck this all into a spreadsheet and produced the graph at the top.

Zero Energy Efficiency Gains

This scenario is all the above but energy per economic output stays the same.

Years before we run out of energy (33% of sun):  384 years

GDP at this point: 1,967 x (Current GDP)

Efficiency Gains at 5% tending to a limit of double current efficiency

Years till we run out: 419 years

GDP: 4,013 x (Current GDP)

Efficiency Gains at 5% tending to a limit of 10 times current efficiency

Years till we run out: 500 years

GDP: 19,957 x (Current GDP)

Efficiency Gains at 5% tending to a limit of 20 times current efficiency

Years till we run out: 535 years

GDP: 39,911 x (Current GDP)

WOW ! You may have noticed how the increasing in efficiency progressively gains us less time. Doubling it in this final step only gave an extra 35 years !!

Growth will trump efficiency.

Now this was really just a bit of a giggle but has a very serious side. You may laugh at so many parts of it

  • the idea of capturing 33% of all sunlight that hits the earth. That can be pulled apart on so many levels
  • the idea that GDP will be 1,000s of times what it is currently.
  • the idea that we’ll always have enough resources to manage this
  • the idea that the impacts on the worlds ecosystem would not bring this to a halt.

Yes ! This is completely insane.

BUT – this is implicit in the Infinite Growth Paradigm. This is what is implicit every time you nod in agreement that what we need is growth. Even if we manage all the ridiculous assumptions I’ve made we still hit a limit which is the energy of the sun. In fact, in my first two scenarios it takes less than five hundred years to be needing to use 100% of the energy the sun delivers to the earths surface.

You also may point out “but thats hundreds of years in the future”. Well yes, we won’t be around but lets face it thats a selfish attitude. If you plan on having descendants then some will have to face it. You may assume that at some point we’ll address this paradigm. Well yes … so why not now ? The evidence is all around we are hitting limits you just have to look.

My analysis here is crude but hopefully illustrative. It was just a few hours work to make a point. However back in 1972 a report called “The Limits To Growth” was presented to the Club Of Rome in which scientists built very sophisticated models to test out various growth scenarios. Back then they predicted we need to act immediately to bring about a smooth transition to a sustainable civilisation. They did a 20 and 30 year update with the 40 year update due in 2012. The updates really confirmed their analysis and that the world was continuing to follow their reference scenario which culminated in Collapse. Considering their study in 1972 concluded we had to start acting immediately together with the fact we’ve done nothing and the passage of time has confirmed their analysis you can imagine the urgency of a complete paradigm shift in our thinking.

Limits to Growth, The 30-Year Update is well worth a read.

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Meeting For A Beer

MeetinForABeer.jpgI’ve been approaching my end of season break with the same enthusiasm and desire to enjoy it that I had for Kona this year. I’d decided I had to take three weeks completely off but allowed myself longer if I was enthused to get started. I did absolutely nothing. I’d sit in a pub on an afternoon with a pint, read my book and watch the world go by. I visited my mum with my sister and nephews. I even taught my eldest nephew to ride his bike which perhaps ranked as the most fulfilling moment of the year !

I started back with a couple of sessions with friends. A solid 50 mile ride with Alex followed the next day with an hours run with Alex and Rob. Both great fun but that was enough and I put my feet up again.

In this spirit of training being fun I’d arranged to meet my friend, Roger, for a beer. Only problem is he lives in Rutland and I live in Somerset… just a mere 200 miles or so apart. Fairest way is to meet halfway which Roger reckoned was Swindon. I checked roughly and thinking it was slightly closer to me I searched for a pub just north – I found The Red Lion in Crickslade. Looked perfect with a massive selection of real ale on tap.

So Tuesday this week I decide it’s a good idea to go for my first squad swim session on the day I have to ride 100 miles having done one 50 mile ride in 4 weeks. Also, the coach, decides to be chatty after the session. I get on the road by 9:15am reckoning I have till 4pm to get there.  I felt pretty good so I started to hammer. I was seeing high heart figures but I was enjoying it, getting ahead of schedule and visualising a nice relaxed coffee and cake once the back of it was broken.

Through 50 miles in under 3 hours and super pleased. Then up the next hill I ground to a halt. At this point I discover that I’d forgotten to pop a few emergency gels in my pocket that I’d thought to do that morning. I’d also run out of water. It was a further 10 miles before I got to Bradford on Avon and got lots of fluid and food.

Immediately after this I hit the whopping hill out of town. This was getting bad. I was feeling twinges of cramp which became proper cramp. I must have been stopping every 15 minutes for the last 90 minutes sorting out the cramp. I was praying there were no big hills or I would have been pushing.

I’ve never felt so pleased to arrive somewhere in the drizzly rain at dusk. I literally rolled in. Roger had just arrived having done 115 miles. I’d not have made it as my ride was 96 miles. I was in a state already wondering about riding back the next day which would be in to the prevailing winds.

The Red Lion did not disappoint. Big open fire which we got plonked in front of. 12 real ales on tap. We managed to sample 4. Good food, friendly atmosphere, comfortable room and great breakie. All made even better by it feeling like a mission to get there and the place itself was a safe haven from what was in store the next day.

My legs ached like B%$^ards the next morning so I drew on memories of my big mileage days and how that tended to not mean a thing when it came to riding. It didn’t ! I set off at a more conservative pace for home but still completed the ride in exactly (to the minute) same ride time. It was far more comfortable and included two relaxed stops for coffee and food.

It’s rekindled my desire to ride. I am very chuffed.

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Supply and Demand – More Critical Thinking

SupplyAndDemandI did economics at A-Level and always enjoyed it. You could sit and think scenarios through in your head. I found it a nice mix between the rigour of mathematics and an art. It seems to almost be viewed now as a science but it is not. Also the basic concepts are not difficult so don’t get pushed aside from thinking about it because you’re not an ‘expert’ or you’ve not been ‘ trained’. These two things are your biggest assets right now since at the moment the only thing you hear from economists and politicians is the same old thinking. They are locked in one paradigm.

Lets look at a most basic economic concept which anyone can understand. Supply and Demand. This is the relationship between the price of a product and its supply and the demand for that product. The picture above illustrates it. You see that supply increases as price increases and demand decreases as price increases. Note the following

  1. It assumes demand will continue to decrease to zero as prices go up
  2. It assumes demand will keep increasing as price comes down
  3. It assumes that supply can continue increasing

Demand may decrease to zero as price goes up but certain products will be quite stubborn – eg food. The shape of the curve can reflect this. Demand continues to increase as price goes down but again there may be some limit which can be reflected in the curve.

The supply side is more interesting. It assumes that if prices keep increasing that more will be supplied. The argument being that as prices increase more people will enter the market to make the product and resources will be moved from elsewhere to increase the supply.

All sounds good and logical so far. What about a non renewable resource. This is not something that is made it’s something thats extracted in one way or another. The total amount available has a limit. OK, increases in technology can allow more extraction (so say with oil you go from getting 50% from a well to 60%) but these increases in efficiency have a limit which is at 100% efficiency. It will likely be lower than that since costs of increasing efficiency may become prohibitively expensive. In the case of oil once it takes more oil to extract than what you get then it will stop. This is the nail in the coffin of plant based ethanol (more on that in a later post).

SupplyAndDemand1

Lets look at oil. This diagram shows a theoretical supply and demand curve. The blue is supply which plateaus out at maximum extraction rate. It shows that if the demand curve moves up from Dt1 through Dt2 to Dt3, say reflecting increase world demand, the price will move from P1 to P2 and finally P3.

However, historically the oil price has been fairly stable by the OPEC countries (mainly Saudi Arabia) increasing supply as required to keep prices stable. So instead of P2 being a price increase the supply curve is moved to the right (ie increasing supply) in such a manner to maintain a stable price. In effect OPEC turned on the taps to meet the increased demand.

SupplyAndDemand2This is all well and good as long as you have surplus capacity. With a finite resource there must come a point where this is not possible. I would expect this to be self evident but it clearly is not. Many people don’t believe this at all. I won’t go in to the details here but if you’re interested just google “Peak Oil” or wait till I blog on it.

Through the late 80s and 90s we saw relatively stable oil prices (with an increase during the first Iraq war) as it was possible to increase supply to meet increasing demand. We also experienced a period of enormous growth. People my age have only ever experienced this so the belief of endless growth is backed by experience, we belief our pension funds will be valuable, our houses will increase in price, we’ll get pay rises. However, during this period also:

  1. The world population has increased due to ever cheaper food produced using oil
  2. Most nations in the world pursue western growth and western lifestyles – the promise of cars and massive consumption.

Both these have meant that oil demand kept shifting to the right – more demand at every price level.

At the same time oil has got more expensive to extract. This should be self evident as we see ever more deep water extraction, tar sands and endless talk of getting the stuff from the Arctic. It’s also completely sensible that the easiest and cheapest oil will be extracted first. Thus the Supply curves are moving leftwards – ie less supply at each price point since these more expensive supplies become uneconomical as prices drop so that supply is removed.

As we decline down Hubberts Peak the maximum rate of oil extraction will come down. This will be exacerbated by domestic demand in oil exporting nations resulting in even less available for importers. Most oil producers heavily subsidise petrol to their populations. For example here are some recent  prices of petrol at the pumps:

  • $3.99 per gallon – USA
  • $8.54 per gallon – UK
  • $0.85 per gallon – Saudi Arabia
  • and per Wikipedia Venezuala has been at $0.02 per litre for a long long time.

With subsidised prices these markets are operating under completely different supply curves to us. All this only accelerates the decline in peak production capacity available for importing nations.

SupplyAndDemand3The diagram illustrates this. You can argue about at what point the limits I’ve put on supply will apply but apply they will at some point. The trends are correct. Demand for oil is ever increasing (just think of the talk of the billion Chinese all wanting cars when there’s estimated to be only 700 million cars in the world now).

The recent price rises have shown that no longer can Saudi Arabia just turn on the taps to keep the oil price stable. Prices have rocketed. If you see in my diagram – demand from Dt1 to Dt2 and supply from St1 to St2. We see that the price increases along with the supply.

However what happens when demand starts to exceed the maximum supply (which some commentators say it already has) ? Hopefully it’s obvious – prices go through the roof. When that happens there will not enough oil whatever the price. In my diagram it shows how when we’re at Dt3 and St3 the price has gone up to P3 but the supply at that price is less than at previous times. At that point it’s not just that everything that requires oil (eg food, transport) goes up in price but some needs for oil won’t be met.

At that point you’ve gotta hope that either you have a convenient replacement in place for those needs or they’re not essential.

So start buying local

Start buying organic

By supporting your local producers now you start to improve on your food security in the future. These non oil based local suppliers will be where you get your food from in years to come so please use them now to ensure they’re still around.

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