Lanzarote Training Week

Posted on March 11, 2007 by lord_lordy

Fantastic weeks training. Very happy with the volumes achieved and how strong I felt on the bike.

Here’s a summary:
Run, Bike, Hours
Sunday 8m / 103m / 7h50m
Monday 7m / 122m / 8h48m
Tuesday 10.5m / 119m / 9h32m
Wednesday 11.5m / 105m (IM course / 4m (off the bike) / 9h5m
Thursday 10m / 81m / 7h20m
Friday 11m / 16m / 3H55m
Saturday  100m / 6h25m

This gives me my biggest weeks hours and highest bike mileage. Very satisfied given the conditions and terrain (ie very windy and lots of nice long steady hills). Can now understand why people like going to Lanzarote for training.

SUNDAY

Following a late arrival on Saturday night and a couple of beers we decided to hit the ground running – quite literally – went for a run before breakfast. Establishing the precedent and routine for the week. We’d been messed around with our booking and as compensation (we didn’t even complain) were changed to half board from B&B. This proved fantastic as the buffet breakfast and dinner were excellent providing lots of fresh fruit, veg, salad etc… allowing for a very healthy diet and allowing me to largely ‘go paleo’ ;o) It also meant we didn’t have to worry about shopping and cooking and I could get a good fill of breakfast and aim to do all my riding on little or no food.

After breakfast we got out on the bikes and explored the north of the island taking in the major climbs of Mirador del Rio  and Mirador del Haria. Superb cycling, even into the wind.  Managed 103 miles in under 7 hours. Not bad for a first day.

MONDAY

Routine now established – up before breakfast for a 7 mile run. Set off in the dark and saw the sun rise – very nice. Managed 122 miles on the bike today – exploring the south of the Island. Much more desolate. We managed the first 40 miles in little over 2 hours – wind on our backs. Riding back into the wind and climbing Femes made for a tougher second half to the ride. Jo had got into the swing of things when at the bottom she said we should turn round and go back up to make sure we’d done it the hardest way. It confirmed the way we went up first was toughest !

TUESDAY

10.5 miles before breakfast today. John arrived yesterday and joined us for todays ride. We did loops taking in the climb of Mirador del Haria multiple times. I added on a few loops including Tabayesco which is an awesome climb. Notched up 119m in about 8 hours.

WEDNESDAY

Ironman course today. Kicked the biggest days training off with a 11.5 mile pre breakie run. We cycled most of the course today except the bit in and out of Puerto del Carmen. A really nice course though abit tough. I pushed hard on each of the major climbs – Fire  Mountain, Mirador del  Haria and Mirador del Rio – each was into the wind. I felt strong. Yes it’s a tough course but interesting and varied. Managed to run 4 miles off the bike. Enjoyed pushing the pace for the final couple of miles.

THURSDAY

Jo had a rest day today so it was only John and I out on the bike. I did a 10mile run pre breakfast before meeting John and heading north to start the day up Tabayesco. The 13 km along the LZ1 were brutal. It took us over 40 minutes. By way of contrast on Saturday we did the same section in just over 20 minutes. The wind was strong. Turning into the climb was a pleasure as it was sheltered – we took it steady and enjoyed a good chat. By the top of Mirador del Rio the wind was on out backs and we hurtled along south right down and over Fire Mountain. The descent from there is awesome – unfortunately cars ahead of us prevented 50+ mph !! We headed up Femes from the easy side. Descending gave an idea of the wind strength now as it was very hairy to stay upright. Coming round El Golfo I was on the front when a gust stopped me dead, john, on my wheel had no chance and crashed into the lava field. Luckily we weren’t going fast but he was a little cut up. The road to Playa Blanca was awesome – so fast with the wind behind. Then the climb up Femes, the hard way, into the wind. It was brutal. Took 45 mins to cover 7km. The final climb was very scary as it was virtually impossible to keep forward movement and the wind was pushing u around the road.

We stopped for a coffee and to raise our courage. We’d had to lay our bike on the ground cause of the wind. Heading back down Valle de Femes was terrifying – at one point I was learning 45 degrees to the left to balance against a gust thinking “wow u stayed upright” – next thing a massive gust hits me and I crash into the barrier =- badly cutting up my shin, knee and wrist. Very lucky not to break my leg. John, who was on my wheel, had no chance and went down. We could hardly stand up. We had to push our bikes and when gusts hit stop and braze ourselves against out bikes. A terrifying nervy decent brought us to the LZ2. This was no better – I was blown into the dirt twice before I decided it was way to dangerous and started pushing. John had decided likewise and we pushed about 3kms (having to stop whenever a bus passed or there was a gust) – we had a decent into Puerto Calero where we got a cab back. We were so relieved. Went out for big dinner and beers to give Jo an ear bashing about how terribly the conditions were

FRIDAY

Wind still very very strong so no cycling today. I  ran 11miles before breakfast. We had an hours chill out before heading for a long run – 16 miles including an ascent  of a caldera. It was so windy we could hardly stand up on the top. Spent the afternoon chilling out in Puerto del Carmen over a leisurely lunch.

SATURDAY

Day of travel home. Disappointed I didn’t run before breakfast but my legs felt shot. We all headed out on the bike. Jo had a race pace Brick session which John and I tagged along on. This meant we had a good solid 3.5 hours at Jos’ race pace – went up  Tabayesco to top of Mirador del Haria, turned and went over Mirador del Ria, back along to Teguise and up Mirador del Haria again. Jo headed back for her run. I headed over Mirador del Rio again and back up Haria via Tabayesco before doing a stretch into the wind to get my 100 miles in. Not bad for a travel day.

Absolutely awesome week. Only shame is the biking lost to the wind.

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Pre Lanza

Posted on March 2, 2007 by lord_lordy

Tomorrow I set off for Lanzarote for a training week with Jo and John. The aim for me is largely to get a big week of consistent bike mileage in. On my own that would mean 100 miles everyday but I will adjust this as required to make the most of having company. Also would like to get some quality runs in and some running off the bike but it will be much reduced mileage on what I’ve been doing recently. As for swimming, a few open water swims would round it off perfectly.

On top of this it’s – eat well, get enough sleep every night and get a tan !

I’m feeling in good form for it. My resting HR was down at 34 again this morning. My calf seems to have cleared up. On Wednesday I continued with holding off on the bike to give it a chance to clear up since training through it last week and not improved it. So wednesday morning did a steady 9 miles, lunchtime 12 miles and I ran to and from swimming. Having done large swim yardage on Monday and Tuesday I thought I may be abit tired at swimming. Far from it ! I was swimming like a dream. ~Very pleased.

Yesterday morning I did the usual Regents Park laps. I met Luis early for some laps, then Gabriel joined us and finally Jo. I did 50 miles and my calf felt fine. In fact, come lunchtime I was absolutely flying on my run. Knocking out 7 minute miles and feeling completely comfortable. I was out in a new pair of racing flats which may have egged me on, Potentially my race shoes for this year. They felt great under foot but unfortunately rubbed the top of one of my toes – made for a painful first few minutes in the shower. I’ve a feeling this rubbing isn’t something that will go with time so these shoes may not be of huge use to me.

This morning I decided to knock cycling on the head. feel it’s best to be on the safe side and give my calf another day. Instead I headed into work bright and early so that I could go to the pool mid morning when it would be empty. Did my long swim – 6k straight, followed by 200m pull and 100m swim down. Lunchtime run of 9 miles… legs felt shot but battled through, even had 10 minutes at pace on the way bike. A brief moment of feeling great.

A very good week ahead of Lanzarote. I eased off the bike and allow my calf to settle down. Still managed 181 miles. Inevitably this meant an increase in run miles – did 121 miles – highest weekly mileage of the year. But the real pleasing part of the week is getting 25k of swimming done. By far the biggest swim week of the year but most importantly it’s got me into the routine of extra sessions and doing long swims. Really feel that on return from Lanza this will continue and it’ll set me up big time for Ironman Lanzarote in May.

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27k Week

Posted on February 27, 2007 by lord_lordy

Ronan – your comment has confirmed that my previous entry came across totally not as I intended. Must admit I’ve had this problem with emails and the like before so I should be more careful. I didn’t have any begrudgers. In fact, it may be the fact that I can’t articulate very well why I train like I do. It was more I found it very difficult to explain what I’m doing and why in a way that made me feel I’d got across what drives me. The car analogy is apt for me because alot of what I train for is to test my limits. It happens at all levels with me and todays swim was no exception – I ended up doing 5.5k straight swim – it was a mental battle – I just wanted to see if I could do it. Already wondering about trying 10k straight.  My comments yesterday were really that  if u try and explain what I am doing and why it’s far easier to explain to someone thats had a little experience of training with a target in mind than someone that didn’t. I enjoyed the party but realised there was a risk of missing training through lack of sleep – I’d thought I’d nailed it when I ran early but didn’t manage the run. I’m pretty consistent with this – if I don’t get enough sleep I have to have all my sessions back to back – any time to rest and it goes to pot.

Anyway….

It may have proved a blessing in disguise. I’d had this tight calf and I ended up not riding Sunday, don’t normally ride on Monday. During Mondays long run my calf felt great, so knocked big ride today on the head. Turbo tonight felt good so wonder whether it’s all helped clear up that niggle.

It has meant that now for 4 days on the trot i’ve done a run of 2+ hours. Yesterday I managed 21 miles and today 20 miles. It means my week to date run miles are 109 !! highest of the year. Despite this today I felt totally comfortable and realised that the thing that would stop me running wasn’t fatigue but boredom or lack of time.

It’s also meant I had a couple of big days swimming. yesteday I did a 9km session – warm up, pulling, big pyramid set then 4.4k pull followed by a swim down. Today was a straight 5.5k steady state swim. Means my week to date swim total is 22.5k. Another little milestone met.

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Boring

Posted on February 25, 2007 by lord_lordy

Went to a party last night and was told that this blog was “Boring, well boring in an interesting way”. It was said good humouredly by someone that was reading it. It was boring cause it talked only about training and food. I hadn’t realised the extensive references to food but I guess I do. I don’t see it becoming any more than that – it’s purpose is for me to sound off about my training and to allow a small number of people who have shown a real interest in my race results over the past couple of years the opportunity to follow my training in this important year.

At the party it was hit home again how non athletes just cannot, in general, comprehend why someone would train like I do. I can’t comprehend someone that does no exercise whatsoever and often then laughs about it. I think – imagine if u had a car that got faster, stronger, more reliable and more efficient by you driving it – you’d think it a miracle. Well we’re all living out our lifes in such a thing. Perhaps the lack of exercise for so long makes people forget just how much better you feel when fit and healthy.

I had considered not going to the party but because some old friends were there I made the effort. Why not go – largely because of the disruption it innevitably has the following day. And yes, despite leaving early, 9.30pm it’s had that impact. It would have been a late night anyway but crappy tubes (which I use so rarely – this confirms why) meant an even later night.

I did manage to get up early enough to do what I’d planned. I ran for 2 hours and then had some breakfast. I was thinking about getting my bike ready when I realised how exhausted I was so planned an hours sleep. It’s now almost 4 hours later, 12.30 and I’ve not gone out. I don’t feel good about this, i’ll now not get a long bike done. With this level of training getting enough sleep is absolutely critical. I think now I will adjust my day – think I will head for a swim and do another run  rather than head out on the bike. What I can’t face is heading out through the traffic – by not leaving early I’ve missed my opportunity.

I took a rest day on Friday. I managed a gentle 4km swim in about 70 minutes. Yesterday was great – got up and ran. Felt awesome and ran 15 miles in a couple of hours. Jo and I headed out on the bikes to have breakfast in Potters Bar before continuing. We managed 4 punctures between us before we got out of Potters bar but then managed the whole of the rest of the ride puncture free. Managed to change one of the inner tubes in 7 minutes ! So i could argue it’s good practice.

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500 Mile Week

Posted on February 22, 2007 by lord_lordy

Another little milestone met. After whizzing round Regents park for 3.5 hours this morning with Jo, Gabriel and Paul I clocked up 56 miles and made my wtd bike mileage 506 miles – first time over 500 miles for a week this year. Awesome breakfast as reward !

It was pointed out to me that the amount I cycle round there early in a morning, right past the US Ambassadors residence there’s a good chance I’ve been looked into by the spooks ! I wonder.

Cruised a 9 miler at lunch time – felt awesome. So comfortable. I think the fact I’m starting to get down to a more reasonable weight is really helping me feel good running.

Light jog over to my sisters for babysitting duties now.

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Tight Calf

Posted on February 21, 2007 by lord_lordy

The painful knee has more or less gone and is now replaced with a tight right calf. I feel I can train through it and over the past few days has eased off without having to lay off the training too much. Didn’t run on monday and tuesday which I think probably helped. Was in need of a rest from running at that point.

Last Friday I was up bright and early for laps of Regents Park. Another beautiful morning. Worth getting up just to see the morning develop as you go round. I really got some ‘flow’ going and the time just disappeared. 51 miles and over 3 hours of cycling on my fixed.

At lunchtime I managed to get out for a steady 10 miler.

I really wanted to try for a monster weekend of training and very pleased that managed it. I got up very early on Saturday and did 12.5 miles run before getting on my bike and meeting Jo at the Brick Lane bagel shop for breakfast at 7.30am. From there we headed out to Wimbledon to pick up Rob and then to Box Hill. Jo went for her bike sizing whilst Rob and I did a loop. Rob was on fixed and still managed to crank it up a 20% hill. Impressed. Rob headed home and I met Jo. Tea and cake at Box Hill cafe and then headed on a long loop home – at pace. Jo really pushed it along, I happily sat in. I ended up with 122 miles in 7h20. Very pleased.

Jo had a long run scheduled for Sunday and was keen to get it done and dusted early. So I headed out with her before the crack of dawn. We did 13 miles and ended at the Bagel Shop again ! It was so good on Saturday. We walked home munching bagels. I hopped on the fixed and managed a 101 mile loop in about 7 hours. It was hard going. I was tired and knew it would be hard mentally to keep pushing it – hence heading out on the fixed as that left little choice but to keep pedalling and working on the hills.

I was on a dash back since I was taking my mum to Heathrow for her long trip to New Zealand. I got back with 30 minutes to eat and shower before heading off. I ate as much as I could in the time and picked mum up. We got halfway to Heathrow before I was massively hungry – mum then pointed out I should have mentioned it at Janes as there was a date slice I could have had … GUTTED. The aim now was to not eat a load of crap at Heathrow. I did well (for me) – we had a coffee before mum went through security and all I had was a superb white and dark chocolate cheesecake. I even resisted getting choccie for the journey back.

I was very pleased to get back in time to cook up an omelette before getting an early night.

Monday I got up early and managed a 90 minute ride before my swim session. 4.1k in 85 minutes. It was a good session though I had to work hard to get the intensity up. The rest of the day was largely rest. I completely cleaned and tidied my flat and had lunch with Jane and Jude. I am so content now my flat is in a very nice state. Makes me more relaxed.

It was important to get enough sleep on Monday night so I decided against a run on Tuesday morning. Instead I had a leisurely breakfast before John arrived at 8.40am for a ride. We headed out Essex way. Really pushed it along aiming to try out a Tea Shop I’d spotted. We’d done 76 miles in just under 4.5 hours when we arrived at the Tea Shop. Looked very promising but inside it was more of a pub. Still tried it. £5.85 (!!) got me a coffee (from a machine) and a delicious slice of cappuccino cheesecake. It was fantastic but not £5.85 fantastic. £3.50 and the tea shop would have got onto the Tri Clubs bulletin board.

We continued to push it and I ended up with 121 miles in 7h10 and just enough to get the supermarket before turbo with Jo.

That turbo was brutal. 90 minutes – after 10 it was just a mental battle to keep going. I was exhausted. I just kept telling myself that this is where my Ironman performances come from – this is where I get the mental toughness to push on the run.

I slept like a log – totally recovered this morning (38 bpm resting HR) which was lucky as I was accompanying Jo on a run. 15 min warm up, 10 min at about 7.15/mile pace, 30 min at 6.45/mile pace, 15 cool down. These paces were based on Jo’s zones I just come along for a decent paced run and if I’m running well can be a good pace maker for Jo. This morning I was running like a dream. Felt totally comfortable at these paces and thus was able to help Jo push it along.

By lunchtime my legs felt quite drained so wasn’t sure whether to head out. Stephen was running so decided to suck it and see. It started as a jog and slowly my legs felt better and the pace picked up. By about halfway I was running really comfortably and felt well chuffed – this is a good sign that I’m getting back into shape. Managed 9 miles in about 70 minutes.

The day will soon be rounded off with a run to and from our club swim session.

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Painfull Knee

Posted on February 15, 2007 by lord_lordy

Swimming went well last night. Really nice rapport in the lane and a very interesting main set that helped the session whizz by. Swimming still no where near where I was a couple of years ago when I’d be repping 200s under 2.30 – last night I was hitting 2.50 and thats good for me at the moment. Over the next few weeks I need to ramp up the swim sessions beyond the 2 club sessions. This worked last year in the run up to Florida – 2 months of 20k plus a week and I swam great. For Lanzarote with luck I’ll get 3 months of work like that. Anyway – last night managed 4.1k in 85 mins.

This morning I got up early and headed to Regents Park. only managed 5 laps before I had company. 3 of us had a great mornings ride – the weather was great and the conversation just helped it all fly by. 49 miles on the fixed in just over 3 hours followed by breakie in the Market Cafe – went Paleo which I was pleased about. My knee was sore at the start of the ride but eased off. being pushed off the bike on Sunday certainly did it no favours. I’m trusting at the moment that it’s just bruising and so I just need to suffer with it for a few weeks.

Ran at lunchtime… knee not great at all for first 20 minutes but then eased off and I was running really well. Had a incident with a rather nice Labrador in the park. In all the running I’ve done over the years dogs have always had an instinct and reaction to avoid getting in the way of runners. They get close and may jump up but never just go right in front of you. Well today the dog just went straight in front of me. I went flying in the mud much to the amusement of some girls sat nearby.

So do things come in threes ? If so what about this sequence – pushed off my bike by a human on Sunday, tripped on my run by a dog on Thursday …. I’m getting wary of next monday mornings swim where perhaps I’ll be held under water by a plant or an alien or something….

That should keep you riveted  to this blog !

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Proper Monday

Posted on February 12, 2007 by lord_lordy

Hurrah ! I’ve managed  a proper Mondays training. First one this year. Very chuffed with myself. Had a great nights sleep, a full 10 hours. Got up and ran to swimming. Despite having not swum for 10 days I felt surprisingly strong this morning and had a really enjoyable 3,900m session. Ran home for breakie.

Nipped to the bike shop to give them a load of details about my current bikes and what I’m looking for in my new one. Just need to decide the colour now. Then headed for a coffee and a read of the paper before doing my long run. Managed about 17 miles in 2h20min in the pouring rain. Ending at my sisters where I cooked up a great lunch my the two of us and my nephew. It was a lovely relaxed lunch which set me up for the gentle run to the gym where I did 70 minutes of weights and core work – the first of the year. Hopefully this will get me back into the routine.

This was off the back of a cracking weekends training. Saturday I got up very early and did a 12 mile run followed by a 103 mile ride on the fixed in just under 7 hours. On Sunday I lead the Hares on our clubs Tortoise v Hare ride to Hare Street cafe. We really pushed it along, ended up with a lovely leisurely tea since the tortoises were very slow (aka 50 mins late!). Only one person decided to join me for the long route back. We pushed it along and as the ride time increased I was increasingly the one pushing the pace. I felt really strong. Did another 103 milers but this time in 6h20mins.

Just need to round this off with a big day tomorrow. Gonna get a very early night in preparation.

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Swim Free Week

Posted on February 9, 2007 by lord_lordy

It’s been a busy week hence no entry for a while. The week has gone really well on the whole though for various reasons no swimming has happened at all and yet again Monday ended up a rest day. At least swimming is my naturally strongest discipline so missing those sessions at this stage isn’t too critical.

A quick summary of the previous week is probably a good start:

Fri: am – 49 miles fixed, lunch – 8.5m run at pace

Sat: 20 mile (3 hour) run in the North Yorkshire Moors – after 10 mins warm up did 60 minutes at pace ending on top of moors. Then an undulating route home

Sun: 121 mile (9 hour) bike – v hilly. To Scarborough and back

Mon: REST

Tues: 107 mile (7 hour) bike in Surrey Hills

Wed: am – 12.5m run, lunch – 12m run, pm 6m run

Thurs: am – inverse brick – 6.5 mile run, 90 min turbo. pm – 2.5 mile run

Today: am – 51 miles on fixed, lunch – 12m run

At the weekend headed up to my mums in north yorkshire. I’d borrowed an Independent Fabrication XS bike to trial. Awesome 121 comfortable, hilly miles. Great section of TTing into Scarborough – about 17 miles in probably 45 minutes !! Coming back I felt super strong and managed to push on all the hills.

Wasted Monday – so spent the day getting a sizing for my new bike. They tweaked my current bike to mimic the proposed position. Went out on Tuesday and felt like I had more power. Could have been the rest on monday or the new position… probably a bit of both. Rest of Monday was spent with my sister and nephew before a very early night.

The rest of the week attempted to follow the usual form. Wednesday was tweaked due to babysitting duties – so got an extra run in in the the evening rather than a swim. Thursday was tweaked cause the snow was so bad there was no way I was cycling laps of regents park. On my run (in a blizzard) at an unearthly hour I met one other runner who had the biggest smile !! The turbo following it was tough. Just can’t produce the power on a morning.

This morning I felt great on the fixed and so motivated. Spent nearly 3 hours going round and round Regents Park. Then at lunchtime to my surprise I felt as fresh as a daisy. The 12 miles whizzed by, at a decent pace without feeling I was pushing it.

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LT Power

Posted on February 1, 2007 by lord_lordy

It’s been a good period of training since the last entry. On Tuesday evening Jo and I did a LT Monitor session on the turbo. This was a 15 minute warm up followed by 1 hour at LT Power – the aim being to see whether or not this has increased. I’d been working on the basis of LT of 275 watts which is from a test I did in Switzerland in the summer. I decided to try pushing abit beyond this and found for the hour I kept the power between 285 and 290 watts which definitely is a sign of improvement. The fatigue really creeps up on you and made me wonder about the pain these guys going for the hour record must go through. Early on you have to persuade yourself not to go higher but after about 20 minutes the ache / pain starts and by 40 minutes it’s a mental battle to put up with it. You, of course, feel proud as punch when you complete it without wimping out.

Wednesday followed the usual drill – up early for a run – 40 minutes at pace in the middle of a 70 minute run. I had quite a cold didn’t make me feel ill but since I had some stuff I could better do from home I decided to work from home. Hugely productive day and feeling good about myself I headed out for my lunchtime run in beautiful weather. This combined with running to and from swimming meant I managed 25 miles running and 4.3k swimming. I was swimming strong which put me on a high.

This morning I woke at 4am and was massively motivated so headed out on the bike by 4.30am. So even though we had to finish early I still managed 49 miles in about 3 hours. At lunchtime I headed out for a run – legs felt heavy but loosened off after about 30 minutes. Ended up a nice chatty 9 miler.

Tonight I’m gonna pick up a Independent Fabrication XS bike to try out for the weekend. A nice carbon / ti baby. Problem is … if I love it it’s best part of four grand for frame and forks. It’ll be an investment I’m sure.

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