Eddie Rockets!

Bambaata · 04-01-2012 11:07pm #1

Well, I've finally taken the plunge and decided to start a Boards Training Log. First off I’ll I give you a bit of background before going into the 2012 plan. I would advise two normal gels, 1 caffeinated with regular hydration and coke if really required to get you through the following life story ;-)

Some background:
I took part in the usual team sports while at school - usually to get as much time out of the classroom as was possible - basketball, soccer, football, tennis and whatever else was going. I was a goalkeeper in both soccer and football so I never really did much running. I once did a XC race in secondary school but I don’t know where it was, nor what the distance. I finished second in our team of six, but we all finished in the bottom 15% and were lapped by the leaders! I did some swimming lessons while at primary school but the local pool (Navan) was closed when I was about 12yrs old.

College was my downfall. I did a BSc in Sports Management but yet became a bit of a lazy ass. I piled on weight, drank and thought eating was only to get full - pretty much blended into the average student lifestyle. It got to the point where I was eating in Eddie Rockets (hence the title!) and Zaytoon a few nights each week and but I realised that had to stop when I entered my first triathlon.

In 2007 a few of us did the Focus Ireland Tri for charity and I somehow got through it. The most I had done in a pool before it was 200m and that almost killed me. I tried every imaginable stroke to finish that swim and came out nearly last in my wave. I remember cramping like mad with 100m still to go (it was only 750m!). I did that race again in 2008 and I realised that there were actually more races out there and so I tried a few duathlons and triathlons but with limited training (maybe 1 or 2 runs a week, 1 cycle and an occasional swim). I did Dublin half (01:39) and full marathon (03:31), again with limited training, but managed to get through them unscathed.

So in 2009 I began to put in some effort. I trained much more consistently and tried to do three sessions a week of each discipline. I had a good year and managed to win my home county's triathlon (Quarryman tri organised by Tri an Mhi). This spurred me on as I put even more effort into training for 2010. Again 2010 saw huge improvements and I bagged a win at TriAthy Sprint with some top 10's in NS races. I ended the year 2nd 25-29 in the National Series behind Conor Murphy. (I wouldn’t read too much into that, NS is as much about tactics and choosing races as it is about performing well).

2011 was the step-up to middle distance. I decided a coach was needed as I had no flow to my training and questioned what I was doing. This lead to a choppy training regime with no structured phases etc. Race wise I did Austria (04:37) and Galway (04:36 - shortened swim) as my main races. Ive really come on and am looking forward to the season ahead.

So 2012.

A goal - Sub 04:20 in Mallorca 70.3 12th May 2012
That'll require something like a 28min swim, 02:25 bike and a 01:21 run leaving 6mins for transitions. Easy peasy

Its optimistic but I know it can be done. It will require 100% dedication though and it's the little things that will matter most. Staying injury and illness free will be of utmost importance and I've learned from mistakes on that front in 2011.

Other key races are yet to be decided but I’m looking at Kenmare Middle Distance or something similar distance-wise around then. I will also be doing a few sprints (looking at either North Tipp Sprint or Joey Hannan Sprint as a tune up to Mallorca & TriAthy) and olympics (Rosslare Pikeman Oly Distance, Lough Neagh Oly Distance or TriGrandPrix Kilkenny (Sprint or Oly)).

Other things I want to achieve:

Swim - Improve my 400TT pb from its current 05:52 (short course)
I recently had a swim analysis done at B2R and i found it seriously helpful. I swim solo and have learned my stroke through the Swim Smooth 3D model coupled with youtube videos and from working on technique using drills prescribed by the coach. I’m already seeing improvements since getting the 1-2-1 session and i know once i crack it i will get faster

Bike - Bring FTP over 300Watts - The bike was traditionally the strongest discipline for me, I'm not sure why. I have recently acquired the P2M unit and I'm sure this will help. I find that I tend to switch off on the bike at times which crucifies my splits so this will help keep me honest.

Run - Bring easy pace in and around 04:00/km. Since taking on a coach for the 2011 season my running became my favourite discipline. I believe consistency is the main reason why it got to where it is/was. I generally run 4 times a week and this has helped with the improvements. There is a lot more work to be done here but im sure i can run sub 01:20 flat for a HM, doing close to it at the end of the HIM will be the test. Ive a 17:30 5k as my current pb recently set and i may at some stage look to better that. I know with some speed work a sub 17 is a possibility.

Limitors/Weaknesses
Weak core - I did f all core work in 2011 and I'll be addressing that
Staying in good health - I ended up with cellulitis at Austria 70.3 and had an issue with that same toe which had me on antibiotics up to Galway 70.3. So both A races in 2011 were compromised
Pain - I didnt do pain well in 2011. I found it hard at times to really bury myself in the hard intervals. This will have to change for 2012 otherwise I'll be putting the goal time at Mallorca in jeopardy.
Weight - I am 78.8kg as of this morning. Ideally, that will need to be about 74/75kg for Mallorca. The fat loss has commenced and I'm logging what I am eating every night so as to maintain decent habits. One big issue with me is that I find I need to finish everything on a plate, so smaller plates from now on. I also had a tendency to eat large meals too late so that is changing too.

I've been back training for 2012 since 10th October (Prep). Base period started in November and it won’t be long coming around to Build and Peak!

hf4z6sqo7vjngi · 04-01-2012 11:14pm

Oh yes, about bloody time. This one is certainly getting bookmarked, love the title:)

RacoonQueen · 04-01-2012 11:14pm

Cool. This'll be a great log. Good luck.

El Director · 04-01-2012 11:28pm

At last! I m sure I echo others here as I welcome this tri log to boards.ie! Great intro Eddie and great title (hope it didn't take you long coming up with it

)

Really looking forward to following this, best of health and best of luck for 2012!

Bambaata · 04-01-2012 11:30pm

Well i might as well start with the work done this week/year to date

Monday
Bike - Easy 2hrs
I missed a fair chunk of very exciting sessions last week due to a cold so i was delighted to get a solid two hours in to kick start the week. Rode on the turbo as bike is permanently setup on it. Just focused on maintaining a decent easy effort.
Time: 02:00:00, Ave Power 194W, Distance 62.75km

Tuesday
Lunchtime Run
Man it was windy out! I left my HRM strap in my better half's grandmothers so ive been running to RPE the past few days. I possibly went a little hard out but there was a gale pushing me out along Clontarf strand! Got to the halfway point, turned around and met the wall of wind! KM's went from 04:0x's to the opposite end! There are usually about 5 or 6 i recognise but there were about 10 of the New Year Resolution brigade out! GAA shorts, socks, hoodies and all. Hopefully they keep at it, twud be good to see more out.
Time: 00:46:30, Ave Pace: 04:24min/km, Distance: 10.59km

Evening Swim
Off to Northwood after work (forgetting about the likelyhood of a lot of "new swimmers" and hence a busy 25m lane!). Some r'n'r, front sculling and 3-point rolls to start and then into some 200's alternating between sw and p steady and 100's alternating between sw and p mod hard. I was a bit over excited to be back in the water after 9-10 days out with the cold and went off a bit hard! 200sw "warmup" came in on 02:57 and the 200's steady were a little more towards mod. Really enjoyed the session though and was over the moon to get back on track. I dont do training absences well! The longer they go, the worse i feel about it all.
Time:00:59:00, Distance: 2800m

Rolling/Core
Just did a very tiny amount of core work to get the ball rolling for the year - plank, side planks, situps, bicycle, pressups etc. Ive taken a leaf from shotgun's log on the stretching and vow to roll at least every two days! The outside of my right calf is traditionally the area that is sorest and tonight was no different!
Time: 00:15:00

Wednesday
Bike
2 x 20mins at FTP tonight. Felt good. Power was a little choppy by about 5W's either side of FTP at times and after rep 1 i decided cadence should replicate race cadence more. Rep 1 power ave was 276W, cadence 95 and rep 2 was 278W, cadence 90.
Time: 01:05:00, Ave Power 244W, Distance 37.14km

Rolling
Some areas were still a bit tight so i rolled them again and got the sliotar to the worst parts.
Time: 00:10:00

Abhainn · 05-01-2012 12:05am

Good man. Looking forward to this

griffin100 · 05-01-2012 12:18am

About bloody time you put up a log. Now I get to see how the other half train.

catweazle · 05-01-2012 12:30am

Perhaps some music sets as well in this log! Looking forward to the race reports as you have always been well able to go into detail on them

Dory Dory · 05-01-2012 2:16am

Gosh, you throw out a video of yourself laying down some tunes one week, then start a long-overdue log the next. It just doesn't get much better than this. Best of luck....and this will definitely be a highlight log.

shotgunmcos · 05-01-2012 12:05pm

Alice Green Prizefight wrote: »

Oh yes, about bloody time. This one is certainly getting bookmarked, love the title:)

+1... very apt title. Have you considered red sauce for races? Such a high sugar content that it may even work!

Best of luck with the goals E, you are the very man to push the boundries of the talent you have... It helps that your OH is even more of a nut about all of this than you

pgibbo · 05-01-2012 12:10pm

I had to double take when I spotted this!

Looking forward to this log. Best of luck with the goals, especially the Mallorca one! :cool:

Bambaata · 05-01-2012 12:24pm

shotgunmcos wrote: »

+1... very apt title. Have you considered red sauce for races? Such a high sugar content that it may even work!

Best of luck with the goals E, you are the very man to push the boundries of the talent you have... It helps that your OH is even more of a nut about all of this than you

Cheers dude and thanks for the best wishes all.

As much as i love the stuff i don't think it would taste great on its own! I might need to take something along to have with it!

Spoted the following pic the other day when looking at entering the Sportsman duathlon on runireland. Now his secret is out about how im helping Alistair Brownlee to the olys by pacing him in training im sure the phone will be hopping

Bambaata · 05-01-2012 12:44pm

And to get the ball rolling on catweazle's request here's what saw me through the 2 x 20s. Its a really nice mix Forward Strategy Group @ Techno Therapy 005 (20.12.2011)

hf4z6sqo7vjngi · 05-01-2012 1:01pm

Bambaata wrote: »

Who is overtaking who:)

Bambaata · 05-01-2012 1:09pm

Nobody

We do 90min pacing sessions whereby i cycle out front and he tries to stick to my wheel

Yeah he got me soon enough on the bike, not sure i even got through lap 1. Jonathan took a good while longer. Id love to know what power he was churning out there. He's light as a feather so his w/kg must be serious!

El Director · 05-01-2012 2:08pm

pgibbo wrote: »

I had to double take when I spotted this!

Looking forward to this log. Best of luck with the goals, especially the Mallorca one! :cool:

Com'on P....give the people what they want....Bambaata has done it, now you!

Love that pic Eddie, you'll have to frame it and hang it up in your pain cave! It'll be worth a few bob in years to come when he is a multiple olympic champ.

Also thanks for the techno link, now downloading from iTunes - it's free :cool: sweet!

hf4z6sqo7vjngi · 05-01-2012 3:31pm

Bambaata wrote: »

He's light as a feather so his w/kg must be serious!

I read somewhere that its over 6watts per kg:eek:

BTH · 05-01-2012 4:07pm

Definitely going to be following this one. this should be interesting!

Nice pic too. But I really dont get the techno tunes around these parts.

Bambaata · 05-01-2012 4:09pm

Thursday 5th Jan
Lunchtime Run
Nice out, albeit still windy. Not as bad as yesterday but still strong gusts. Session was 45 easy with some 20s fast bits. Fast bits (ill dig them out later when i upload the details) were into the wind and hard going! Just focused and ensuring my feet were turning over as quick as was possible to keep it fast. Had a funny stitch around my right pectoral from about 1km, it wasnt effecting pace but i thought id try get ride of it anyway. From trying a few breathing methods i ended up with a proper stitch high up centre/right of my stomach! Had to stop for a minute to let it settle. 1 or 2 more new runners out and of the other extreme. One was just in a sleeveless t-shirt!! It was chilly so fair balls to him! Savage day out. I run Clontarf Strand 2 to 3 times a week but it never gets boring.
Time: 00:45:25, Ave Pace: 04:30min/km, Distance: 10.10km

Notwitch · 05-01-2012 5:53pm

Great to see you start a log Bambaata. Interesting that you see your ability to handle pain as a weakness last year. Any specific plans/pointers on tackling that one?

How did your training week pre christmas go? Any chance the sickness resulted from the big week away?

Best of luck with the goals. The p2 does look small on you - not sure if it's the photo or not. Any progress on that front?

hf4z6sqo7vjngi · 05-01-2012 6:24pm

Notwitch wrote: »

The p2 does look small on you - not sure if it's the photo or not. Any progress on that front?

The first time i met him for a spin my first thoughts was why is this guy riding a kids sized bike given his height:) even though its a size too big for me:p hate being such a short arse!!

Bambaata · 05-01-2012 9:18pm

Notwitch wrote: »

Great to see you start a log Bambaata. Interesting that you see your ability to handle pain as a weakness last year. Any specific plans/pointers on tackling that one?

How did your training week pre christmas go? Any chance the sickness resulted from the big week away?

Best of luck with the goals. The p2 does look small on you - not sure if it's the photo or not. Any progress on that front?

Hey Notwitch. I think there are a few things on the pain thing. I wouldn't be the biggest fan of very hard efforts. I just don't like it! Plain and simple but i know to improve i need to do it. I feel great after a successful "hard" session but not so great during it. I think the more i do it the more ill at least tolerate it and adapt to it. There are numerous races in the past where'd id finish and feel like i could almost go again, i obviously hadn't pushed hard enough. What i thought was hard obviously wasn't etc. I think also that i may not have always fueled myself properly for a hard session that id do after work etc. A combination of tiredness from work and not enough fuel will obviously impact so i am going to pay greater attention to afternoon snacks to make sure i can go full throttle in the session later that night.

Good question on the Xmas sickness. I had actually just come off the back of a recovery week! And it was a proper recovery week with low hours and no work! Im not sure exactly what it was but i had done a fair amount of travelling etc and had been exposed to hot/cold/hot/cold etc. I remember being fairly cold during a BG session a few days before falling ill but to be honest i dont know exactly. I wasnt dying by any means but just took the decision to lay up rather than help it develop. It was just a sore throat, stuffed up nose and sinus issues with minor aches 1 or 2 of the 4 days. I wasnt bed ridden by any means - typical man-flu

Seems most at work also had it over the break but i hadnt been at work for 8 days beforehand

I'll be getting onto sorting the bike issue around the end of Jan/early Feb. Im waiting on the P5 to be released but highly doubt ill be able to afford it going by what price mloc saw mentioned.

Bambaata · 05-01-2012 9:28pm

Bike - Easy 1hr, cadence > 90
Great session this evening. I felt tired in the lunchtime run today and put it partly down to a little less sleep than usual coupled with the possibility of too great a kcal deficit over the past few days so i was expecting to feel a little labored here. Had no such issues. Due to feeling decent i kept power towards mid/high side of the zone and kept a good fresh cadence. good stretch out afterwards too. Good session playing some online poker and reading some of Macca's book. Cant do that outside and off the turbo

Time: 01:00:00, Ave Power 188W, Distance 30.95km

catweazle · 05-01-2012 9:51pm

Bambaata wrote: »

Bike - Easy 1hr, cadence > 90
Good session playing some online poker and reading some of Macca's book. Cant do that outside and off the turbo

Interesting tip already - I never thought of playing poker on the turbo!

Bambaata · 06-01-2012 4:14pm

Friday 6th January
Morning Swim
I believe this is my biggest pool swim to date, 4000m. It was a mixture of 400 -> 100sw's and 100B+B's with some drills at the start and fast 50s to finish. I am never feeling great in the mornings. Most likely as im not fuelled yet. I always feel much stronger after work. This morning was no exception. I even went a few lengths further than usual and after last nights turbo i stocked up on peanut butter/crackers, paté/crackers and had a lovely chicken dinner with plenty of veggies right away along with a protein shake. I was trying to make sure i was ready for this morning. I went to bed early feeling satisfied, not too full but not hungry. When i got up i had the usual half glass OJ with my vits & minerals, some leftovers if the chicken (very small amount) and some Lucazade sport on the way. I had that about 40mins before starting off and hoped it might help.

Well after the warmup and drills i hit the 400sw and immediately knew i wasn't going to be hitting the times i do generally when i swim later. I felt quite weak and just couldn't get the same power in my stroke, it was actually worse than usual and 50s per 50m felt quite laboured! After the 400 and 4 x100B+B i felt a bit better but still not wonderful. Finished with the fast 50s on 42, 40, 42 and about 41 (got held up with 5m to go at the end of the lane). They'd normally be 38 - 41. I think for long ones like this I'm going to do it in the evening and get the most out of the session. Form was okish. Time flew by though and the distance felt fine, I was still feeling ok and not too fatigued by the end. I have read before that it generally takes the body til about 3pm before its fully up to temperature and working 100% and it certainly felt true today! Ive been evening swimming a fair bit recently so im just going to have to get used to it and muck on.
Time:01:27:00, Distance: 4000m

Lunchtime Run
Today was 5 x 5mins mod hard, 1 easy. Ive been running to RPE lately as i am HRM strapless (until later tonight) so i thought somewhere in the region of 03:40 - 03:50 would be about right based off the 03:30ave for the Jingle Bells 5km race recently. Well first one was perfect, i dipped to 03:35 for a while and was thinking i must be pushing a little hard to backed off very marginally and came in on 03:40/km pace. Then i turned around (out and back again on Clontarf Strand) and bang! Hello Mr Wind!! Oh how i hate him! Then i realised why 03:40 felt fine, i was being shoved along!! So reps 2 to 4 were back into Mr Wind, they came in on 04:10, 04:16, 04:09. Then rep 5 was a mix of headwind and tailwind (for 02:00 of the 5 or so) and came in on 03:59. Decent session and i felt RPE was fairly consistent
Time: 00:50:24, Ave Pace: 04:11min/km, Distance: 12.04km

shotgunmcos · 06-01-2012 4:26pm

Tat wind has been wrecking my buzz all week! Nice swimming there. 4K put down and you are training for a HIM :eek:

pgibbo · 06-01-2012 4:27pm

Fecking wind is the same here. Frustrating as hell.

4k swim in January!!!! :eek:

tunney · 06-01-2012 4:45pm

Bambaata wrote: »

Friday 6th January
Morning Swim
I believe this is my biggest pool swim to date, 4000m. It was a mixture of 400 -> 100sw's and 100B+B's with some drills at the start and fast 50s to finish. I am never feeling great in the mornings. Most likely as im not fuelled yet. I always feel much stronger after work. This morning was no exception. I even went a few lengths further than usual and after last nights turbo i stocked up on peanut butter/crackers, paté/crackers and had a lovely chicken dinner with plenty of veggies right away along with a protein shake. I was trying to make sure i was ready for this morning. I went to bed early feeling satisfied, not too full but not hungry. When i got up i had the usual half glass OJ with my vits & minerals, some leftovers if the chicken (very small amount) and some Lucazade sport on the way. I had that about 40mins before starting off and hoped it might help.

Well after the warmup and drills i hit the 400sw and immediately knew i wasn't going to be hitting the times i do generally when i swim later. I felt quite weak and just couldn't get the same power in my stroke, it was actually worse than usual and 50s per 50m felt quite laboured! After the 400 and 4 x100B+B i felt a bit better but still not wonderful. Finished with the fast 50s on 42, 40, 42 and about 41 (got held up with 5m to go at the end of the lane). They'd normally be 38 - 41. I think for long ones like this I'm going to do it in the evening and get the most out of the session. Form was okish. Time flew by though and the distance felt fine, I was still feeling ok and not too fatigued by the end. I have read before that it generally takes the body til about 3pm before its fully up to temperature and working 100% and it certainly felt true today! Ive been evening swimming a fair bit recently so im just going to have to get used to it and muck on.
Time:01:27:00, Distance: 4000m

Lunchtime Run
Today was 5 x 5mins mod hard, 1 easy. Ive been running to RPE lately as i am HRM strapless (until later tonight) so i thought somewhere in the region of 03:40 - 03:50 would be about right based off the 03:30ave for the Jingle Bells 5km race recently. Well first one was perfect, i dipped to 03:35 for a while and was thinking i must be pushing a little hard to backed off very marginally and came in on 03:40/km pace. Then i turned around (out and back again on Clontarf Strand) and bang! Hello Mr Wind!! Oh how i hate him! Then i realised why 03:40 felt fine, i was being shoved along!! So reps 2 to 4 were back into Mr Wind, they came in on 04:10, 04:16, 04:09. Then rep 5 was a mix of headwind and tailwind (for 02:00 of the 5 or so) and came in on 03:59. Decent session and i felt RPE was fairly consistent
Time: 00:50:24, Ave Pace: 04:11min/km, Distance: 12.04km

Not looking forward to getting lapped when i get back swimming. I'll be going in the mornings so you go in evening.

Given most races start about 0700 should you not look at figuring out why you cannot "wake up" for the sessions and address that than rather just training in the evenings?

pgibbo · 06-01-2012 4:48pm

tunney wrote: »

Given most races start about 0700 should you not look at figuring out why you cannot "wake up" for the sessions and address that than rather just training in the evenings?

Maybe it's something you just need to get used to and give your body time to adapt.

Personally I used to find early morning swims hard but in the lead up to Barcelona all my swims were first thing in the morning on empty. I actually prefer them now and the body has gotten used to it.

average_runner · 06-01-2012 4:53pm

Bambaata wrote: »

Friday 6th January
Morning Swim
I believe this is my biggest pool swim to date, 4000m. It was a mixture of 400 -> 100sw's and 100B+B's with some drills at the start and fast 50s to finish. I am never feeling great in the mornings. Most likely as im not fuelled yet. I always feel much stronger after work. This morning was no exception. I even went a few lengths further than usual and after last nights turbo i stocked up on peanut butter/crackers, paté/crackers and had a lovely chicken dinner with plenty of veggies right away along with a protein shake. I was trying to make sure i was ready for this morning. I went to bed early feeling satisfied, not too full but not hungry. When i got up i had the usual half glass OJ with my vits & minerals, some leftovers if the chicken (very small amount) and some Lucazade sport on the way. I had that about 40mins before starting off and hoped it might help.

Well after the warmup and drills i hit the 400sw and immediately knew i wasn't going to be hitting the times i do generally when i swim later. I felt quite weak and just couldn't get the same power in my stroke, it was actually worse than usual and 50s per 50m felt quite laboured! After the 400 and 4 x100B+B i felt a bit better but still not wonderful. Finished with the fast 50s on 42, 40, 42 and about 41 (got held up with 5m to go at the end of the lane). They'd normally be 38 - 41. I think for long ones like this I'm going to do it in the evening and get the most out of the session. Form was okish. Time flew by though and the distance felt fine, I was still feeling ok and not too fatigued by the end. I have read before that it generally takes the body til about 3pm before its fully up to temperature and working 100% and it certainly felt true today! Ive been evening swimming a fair bit recently so im just going to have to get used to it and muck on.
Time:01:27:00, Distance: 4000m

Lunchtime Run
Today was 5 x 5mins mod hard, 1 easy. Ive been running to RPE lately as i am HRM strapless (until later tonight) so i thought somewhere in the region of 03:40 - 03:50 would be about right based off the 03:30ave for the Jingle Bells 5km race recently. Well first one was perfect, i dipped to 03:35 for a while and was thinking i must be pushing a little hard to backed off very marginally and came in on 03:40/km pace. Then i turned around (out and back again on Clontarf Strand) and bang! Hello Mr Wind!! Oh how i hate him! Then i realised why 03:40 felt fine, i was being shoved along!! So reps 2 to 4 were back into Mr Wind, they came in on 04:10, 04:16, 04:09. Then rep 5 was a mix of headwind and tailwind (for 02:00 of the 5 or so) and came in on 03:59. Decent session and i felt RPE was fairly consistent
Time: 00:50:24, Ave Pace: 04:11min/km, Distance: 12.04km

That wind was brutal today out there. I ran there at lunchtime from the business park, first time running out that way. I was only doing a recovery run but the wind still annoying!!

shotgunmcos · 06-01-2012 5:02pm

pgibbo wrote: »

Maybe it's something you just need to get used to and give your body time to adapt.

Personally I used to find early morning swims hard but in the lead up to Barcelona all my swims were first thing in the morning on empty. I actually prefer them now and the body has gotten used to it.

Also unless the pool is around the corner, the commute to the pool is generally less stressful at 6-7am. I much prefer swimming in the morning. More likely to find your own kind down there first thing to keep you company oo ratehr than the madness of the general public. The evening before the morning I swim I generally have some toast or a bowl of cereal before I go to bed

Bambaata · 06-01-2012 5:46pm

ah yeah i prefer morning swims as evening swims can be badly hampered with egits! i am going to have to suss the morning wakeups. I was thinking of hitting the sack at 10pm the evening before, rising around 5.30am and having a proper brekkie which would give me 90mins digesting before swim start. Might also experiment with some liquid brekkies which would digest quicker.

shotgunmcos · 06-01-2012 5:57pm

Bambaata wrote: »

ah yeah i prefer morning swims as evening swims can be badly hampered with egits! i am going to have to suss the morning wakeups. I was thinking of hitting the sack at 10pm the evening before, rising around 5.30am and having a proper brekkie which would give me 90mins digesting before swim start. Might also experiment with some liquid brekkies which would digest quicker.

Considering you haveup to 2 hours worth of a glycogen store, why would you need a breakfast for an early swim session. Ok, it may be 8-10 hours since you last ate and you still burn calories in your sleep. Surely just a quick top up will get you going? Chrissie Wllington eats half a banana with peanut butter spread on top and honey drizzled over, before an early swim session and then has a big breakkie afterwards. If I wake up a bit peckish this is what I have, or a large glass of OJ and/or a small yogurt for some sugar

pgibbo · 06-01-2012 5:59pm

shotgunmcos wrote: »

Considering you haveup to 2 hours worth of a glycogen store, why would you need a breakfast for an early swim session. Ok, it may be 8-10 hours since you last ate and you still burn calories in your sleep. Surely just a quick top up will get you going? Chrissie Wllington eats half a banana with peanut butter spread on top and honey drizzled over, before an early swim session and then has a big breakkie afterwards. If I wake up a bit peckish this is what I have, or a large glass of OJ and/or a small yogurt for some sugar

+1

Or you could start experimenting with "training on empty" and the adaptations that come with it - like becoming a fat burner.

RacoonQueen · 06-01-2012 6:01pm

pgibbo wrote: »

+1

Or you could start experimenting with "training on empty" and the adaptations that come with it - like becoming a fat burner.

Is that not quite tough with the swim? I'd find myself getting really weak swimming on empty. No issues doing it running or on the bike but swimming makes me hungry.

Bambaata · 06-01-2012 6:03pm

Ill give that a go too. Gonna look into it more over the coming days as i want to feel good in the water! I think it might partially be down to the slight break in swimming recently and the amount of evening swimming i had been doing. I was traditionally a morning swimmer but got lazy the past while.

BTH · 06-01-2012 6:05pm

pgibbo wrote: »

+1

Or you could start experimenting with "training on empty" and the adaptations that come with it - like becoming a fat burner.

Would only eat a banana before an early swim. But the early swim usually means getting to work 30-45min early, which is where microwaves and quick-oats come into their own...

pgibbo · 06-01-2012 6:06pm

RacoonQueen wrote: »

Is that not quite tough with the swim? I'd find myself getting really weak swimming on empty. No issues doing it running or on the bike but swimming makes me hungry.

I hear you. You get used to it though. Initially I used to find it hard. I had built up to doing 4k on empty with water on deck. I'd then have a banana and some protein in 8oz of fruit juice before I hit the shower. Within an hour of the swim I'd have a decnet breakfast and made sure there was protein in the brekkie too. That helped with recovery and enabled me to run at lunchtime.

Bambaata · 06-01-2012 6:06pm

average_runner wrote: »

That wind was brutal today out there. I ran there at lunchtime from the business park, first time running out that way. I was only doing a recovery run but the wind still annoying!!

What time where you out along there at? I was along it from 13:10 to 13:35 or so. I generally get to the Bull Island bridge and back through Fairview Park to work (Croker) 3 times a week.

HalfTri · 06-01-2012 6:22pm

I hear you. You get used to it though. Initially I used to find it hard. I had built up to doing 4k on empty with water on deck. I'd then have a banana and some protein in 8oz of fruit juice before I hit the shower. Within an hour of the swim I'd have a decnet breakfast and made sure there was protein in the brekkie too. That helped with recovery and enabled me to run at lunchtime.

What protein shake would you suggest taking?

catweazle · 06-01-2012 7:22pm

I eat like a savage and if a banana and a cup of coffee on the way into the pool for an early swim can keep me going - a finely honed machine like yourself should surely be able to do it.

Always love coming home after and having the big breakfast and a coffee then as I don't feel so guilty

Dory Dory · 06-01-2012 7:51pm

When I was swimming competitively, I don't believe I ever ate before a morning session. Of course the morning sessions were so blame early, but I would have snacks in the car for my return trip home, and then I'd make a pig out of myself with a full breakfast. Everyone's different about what works for them, but I'm more in line with pgibbo. Your body adapts.

El Director · 07-01-2012 12:45pm

For the last two years I've been an early morning swimmer and BTH cannot imagine going back to afternoon/evening swimming again. I agree with Dory and P Gibbo, you will get used of it. For me it's a half a banana before and that's it. On the way to the pool (2min or min) I'll have a few sips of my on deck drink (1l of High5 Zero). Then after it's 200ml water and whey and the other half of banana and finish off on deck drink. Proper breakie then before work.

Already on the 3rd page of your log-keep it up!

Bambaata · 08-01-2012 11:00pm

Well ill be going back to the routine of morning swimming as of tomorrow.

Saturday 7th January
Bike - 3.5hrs hilly (seated)
So the weekend. I was off up in Leitrim for the weekend visiting Leisha's grandmother. It was a good chance to vary up the terrain so while i brought he turbo just in case cycling conditions were extreme fortuntately it didnt get used. Got out for a great spin. Plan was for 03:30:00 ride with hills and staying seated on those hills. Out came the OS map and i planned a route from Drumkeeran towards Ballyconnel but diverting through Swanlinbar towards Enniskillen and back via Belcoo after seeing that there seemed to be some hills that direction. Well hills i definitely found. I was constantly changing gears! It was very rolling and then i got some nice decent climbs out towards Swanlinbar. Mallorca supposedly has a fairly hairy descent off the largest climbs and this was similar. I was hitting 55-60km/hr into sweeping bends and was loving it. The rain that came inside the first hour was long forgotten about. Twas a savage route and ill definitely be doing it again. I pushed the climbs a bit but always remained seated. Unfortunately i had taken a wrong turn near the start which added about 10km to the trip so i was beginning to lose light. It meant i had to put in some steady effort just above easy for the last hour. I also took a slightly longer route home than planned and just got back before darkness fell properly! Power ave for the first 2 hours or so was just above 200W but it climbed due to that dash home. I felt great though and really enjoyed it. Took on 900mls Lucazade Sport, 750mls water, an aldi fudge flapjack and an Aldi cereal bar. Here was the route - http://connect.garmin.com/activity/140128582
Time: 03:51:00, Ave Power 218W, Distance 113.78km Elevation Gain 1,094 m

Sunday 8th January
Run - 1.5hrs easy (run 19:30/walk00:30)
I was expecting the legs to kick back a little at me for yesterday and as was expected the first 25mins or so i had to push to get the HR up into the easy zone, RPE was beyond what it should have been. I was thinking it was going to be a toughie but they suddenly got into gear and i felt fine from then on. I actually felt better as the session went on. First 19:30 had a large enough descent so was quite quick. I then went onto roads i don't really know and the route got lumpy. I felt good though and was happy to see the early rain clear. Felt great right to the end and could have gone on and on but alas it was time to stop before i knew it. Good run and happy to get under the 01:30 for the half marathon at easy pace this early in the training.
The 19:30 splits were:
1 Ave pace 3:59, distance 4.89, ave HR 133
2 Ave pace 4:12, distance 4.64, ave HR 140
3 Ave pace 4:18, distance 4.53, ave HR 140
4 Ave pace 4:20, distance 4.49, ave HR 142
5 Ave pace 4:24, distance 2.54, ave HR 146 (last 11mins, bitch of a climb to finish!)
Here's the run - http://connect.garmin.com/activity/140128626
Time: 01:31:00, Ave Pace 4:16 min/km, Distance 21.33km Elevation Gain 211m

Good weekend and about to get some rolling in on the poor legs. 1 more week of decent work and then a recovery week.

Dory Dory · 08-01-2012 11:14pm

What the heck is an aldi fudge flapjack? I'm not sure if it sounds delicious or disgusting.

Bambaata · 08-01-2012 11:17pm

Aldi are a chain of supermarket (German i think). Now that i look at it its not actually their own brand. This is the boyo - http://www.aldi.co.uk/uk/html/product_range/product_range_21541.htm Bloody gorgeous they are and great for the long spins

Dory Dory · 08-01-2012 11:20pm

Damn. They do look beautiful.

Bambaata · 09-01-2012 12:12pm

Monday 9th January
Morning Swim
Went better than the previous morning swim. Had a cereal bar as soon as i got up while getting the final bits of gear together. Then a small amount of Lucazade sport (200mls or so - took this to poolside and took a further 100mls across a few sips there) and a nice coffee for the 20min drive. Felt decent in the water. Form was ok and i was having to focus less and less on the limp wrist at the start of the stroke which id worked on with Eanna at B2R. Nice that its becoming more automatic. Twas an easy enough session with just 10x50p as 25fist/25 swim (generally coming in around 51), some easy 150's and some fast 50s on 70 to finish (39, 40, 40, 40). Enjoyed the swim and again the time flew by.
Time:00:44:00, Distance: 2100m

hf4z6sqo7vjngi · 09-01-2012 12:40pm

Nice work on the weekend long bike and run!!

Bambaata · 09-01-2012 12:43pm

Cheers JB! Twas a good weekend for it. No real killer wind and only some drizzle which was actually ideal. Seriously beautiful area around there too and it was good to get off the beaten track! Im looking forward to a dry/clear day up there where i can actually see through past the mist. Also very satisfying to get a full week in, must do a summary now

El Director · 09-01-2012 1:53pm

What a fantasic weekend put down Bambaata! I must admit I was jealous reading it

Lovely part of the country too. I dream of the day I can call 4:15/km my easy pace, I can see 4:28/km being my easy pace in the next few months which isn't bad but hopefully this time next year... 1km+ of climbing

Let me know when you are in that part of the country again dude, I may be able to join you for the spin.

Eddie Rockets!

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