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Keen to see what the future may hold!

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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    What a difference a year makes

    Well a terrific day was had. Posted in the events section re the brilliance of this event. It was great to meet shotgun and interested finally. Missed P Gibbo unfortunately but next time dude! Well done to P and interested on great times and thanks to shotgun and indeed all marshals for making it such an enjoyable race.

    Race Report

    Swim

    Had the confidence this year to get right up behind the good swimmers. This really helped for the first 600m or so and I got pulled along to the first left turn. Last year I got involved in a bit of a fist fight which resulted in me losing my hat and googles (got he googles back but no hat). This year no such incidents. Actually really enjoyed the swim and kicked more than usual which seemed to help. Last year I ended up on the rocks after we turned back to the beach, this year I over compensated and went too far the other way which meant I completely detached myself from the back of that bunch of swimmers. It was tough work on my own to latch on again. A quick glance of the watch said 25:xx. Swim Time 26:23, 120/540 (22%) Last Year Time 34:36, 433/585 (74%)

    T1 Got in and out pretty fast no incidents 1:05

    Bike

    Found the first 15k pretty handy actually, tail wind and all. Passed loads before settling down. This is were the first part of my nutrition plan kicked in (yes I had one...this time round!). My plan was 3 gels on the bike, two bottles of liquid and 2 gels on the run with water. Worked out great. Thanks Macanri the Nuun tabs seem to be working great, also used luco sport for the first time in a race and it worked out fine too. So anyway, settled in. There were 3 or 4 of us passing each other all the time, then two of us got away, myself and a pulse guy. Then with 10/15 k to go the pulse guy and one of the other lads (wicklow tri) pressed on and I decided that their pace was a little much. I decided to let them battle away, they never got more than 30m away, by this stage their was a strong head wind. I felt I was getting nowhere but kept my cadence high, was tempted to put the power down but decided it was best to save something for the run. I was comforted by the fact that the lads in front were not getting too far ahead, so they were struggling too. Got out of the seat a couple of times, really just to stretch but it felt good too. Flew back into town then and into T2. Bike Time 1:17:52, 85/540 (16%); Last Year Time 1:29:57 458/585 (78%)

    T2 Again nothing interesting here, no time wasting, 49 sec

    Run

    First 5k up hill and against the wind. Concentrating once again on a high cadence until my running legs came to me. Caught plenty including those that passed me on the bike. Caught the majority on the uphill part. At one stage for some reason I glanced to my right and there was a most spectacular sight. A giant sea stack and cliffs. Found it hard not to gaze at them, decided there and then to drive up to them the next day:). Felt strong while running, it did get tough but then again so have I, refused to allow negative thoughts enter my head, unlike last year when I was reduced to a walk at times. At the back end of last year I found that my mental toughest wasn't what I would have hoped it was. Hence the mountain running, which not only help me mentally on Sat but my downhill running was also greatly improved. 3/4 did pass me including the very very impressive Amy Wolfe in the last 500m. Run Time 44:31, 93/540 (17%); Last Years Time 1:01:01 531/585 (91%)

    Overall Time 2:30:38; 68/540 (13%); 21st in AG; Last Year 3:09:00; 459/585 (78%)

    Over the moon with that. Lots of points got yum yum :cool: So first goal of the season got, easily in the end. When setting goals it's important to set smart goals/objectives, that is goals that are realistic but not easily attained. So it may look like that particular goal (top 33% in HOTW) was too easily attained (I assure you it was not!) but all I had to go on was last years result and the way I felt.

    An added bonus, I think I was actually more happy with this than my overall time, was my run time. I struggled all last year with my run, to reach my tri running objective in Kilkee (sub 45min 10k in a tri) was something very special for me :rolleyes: I thought when I didn't do it in Athy that it might not happen this year at all. Now i'm beginning to think sub 40 (in Budapest perhaps??;)) Also another thing to note is I did Athy in 2:30:00, so I was still obviously struggling after the pneumonia there.

    Season Goals:

    1) Obtain 650 points-Top 20 in Age Groups
    2) Finish in the top 30% in Hell of the West 2010 Done top 13%
    3) Finish in the top 30% in the Euro Champs Age Group

    Here are my Training Objectives:

    1) Do a 20k TT in under 32 mins
    2) Feel stronger climbing hills by May
    3) Run a 90 min half marathon
    4) Run a 45 min 10k in a triathlon
    5) Swim 1,500 in under 26mins (pool) by Budapest
    6) Run a sub 18 min 5k
    7) Run a sub 30 min 8k
    8) Run a sub 38 min 10k
    9) run a sub 40 min 10k by Budapest

    My A races are:

    1) Hell of the West
    2) Euro Champs Age Group 2010
    3) World Champs Age Group Budapest 2010

    I have added a new objective there for Budapest. Think it's important to keep pushing oneself.

    So about a year ago, after my first season in tri I posted the question, "....how much can one improve?" As it happens, with a lot of hard work and smart training, quite bit! :D:):cool:


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    DustyBin wrote: »
    Good luck in Kilkee El D, you're feckin flying

    Thanks Dusty, it went very well indeed.:cool:


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Briallant result there El D, very well done. I'ld say you feel like a different El D compared to the El D that did the same tri last year, that is some savage improvement.

    Re the nutrition, I have used the high 5 4:1 powdered drink mix 2 or 3 times now and I find it hard on the stomach after an hour or so. I will not be using it during any races thats for sure. I find the Nuun tabs good. Did you consume all the gels?


  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    I was thinking that myself about the gels, christ thats a lot, I have one just before I get off the bike. I must try and increase the dosage and see if it does any good.

    Well done on the time a lot better than you hoped for


  • Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Savage going dude. Sorry to have missed you but I was on the clock Saturday and had to be back before 6.

    Was great catching up with MCOS again and meeting interested for the first time. I also bumped in to RedB before the start. Some excellent times posted on the day. The organisation was top notch too. Well done Limerick Tri Club.

    You'll be buzzing on Saturday off the back of a performance like that. :cool:

    You forgot to mention the party in your race report...Is it as good as they say it is? :D


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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Macanri wrote: »
    Briallant result there El D, very well done. I'ld say you feel like a different El D compared to the El D that did the same tri last year, that is some savage improvement.

    Re the nutrition, I have used the high 5 4:1 powdered drink mix 2 or 3 times now and I find it hard on the stomach after an hour or so. I will not be using it during any races thats for sure. I find the Nuun tabs good. Did you consume all the gels?

    Thanks MAc, the difference this time was that I was prepared.

    That is the same stuff I used to use. I found it fine for a while but the sugary taste of it started to get to me during races.

    My nutrition plan was as follows, remember this is only for olympic distance, kilkee on a hot day, in in other words every tri is a little different and a in a sprint I would bother with a gel.

    2 and half hours before race: 750ml High 5 xtreme (caffine based drink); 3 High 5 energy gel plus (plus == caffine)

    20 min before race 1 energy gel.

    3 energy gels on the bike at regular intervals; 500ml Lucozade sport; 750ml Nuun + water

    2 high 5 isogels on the run (these are great for running as they wah straight down)

    I was chatting to a few lads after, they were saying that they didn't take any gels or only 1. They all suffered on the run.
    catweazle wrote: »
    I was thinking that myself about the gels, christ thats a lot, I have one just before I get off the bike. I must try and increase the dosage and see if it does any good.

    Well done on the time a lot better than you hoped for

    Thanks Catw, it was sooo much better than expected, I knew it was possible but everything had to go my way...and it did.
    pgibbo wrote: »
    Savage going dude. Sorry to have missed you but I was on the clock Saturday and had to be back before 6.

    Was great catching up with MCOS again and meeting interested for the first time. I also bumped in to RedB before the start. Some excellent times posted on the day. The organisation was top notch too. Well done Limerick Tri Club.

    You'll be buzzing on Saturday off the back of a performance like that. :cool:

    You forgot to mention the party in your race report...Is it as good as they say it is? :D

    Thanks P. The party was great! Down the town till about 12 and then hit the hotel, loads of drunken triathletes and non triathletes too! If you were a single man P I'm sure you'd have done well like all my mates did;) I was in bed by 3:30am, bumped into Shotgun a couple of times, he like me was having a great time!

    Monday 28/06/10 - Swim Session

    Decided to do the same session as last Monday but had to get out of the pool at 2:30 as they were changing the format of the pool from 25m to 50m.

    Anyway here's what I did

    Warm UP 200m

    3 x 200m Pull off 4:15; bi-lat

    3 x 200m FS off 4:15; bi-lat

    Cool Down 200m

    Core workout after.

    Felt unfit but strong. Forgot to mention my lack of discipline after Kilkee :(

    Drinking from 4pm; chips and burger after race; chicken curry; chinese at 3am

    Sunday Full Irish; Dinner with plenty of gravey; chips and onion rings
    :rolleyes::eek::o

    Not to mention unhealthy snacks in between! O well, certainly felt it today in the pool!


  • Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Did I read that right........9 gels on the day - 4 before the race and 5 during. You must have a cast iron stomach.

    I only took 2 gels on the day. One 10mins in to the bike and one with 5k to go on the bike. Then again you were well ahead of me. Maybe I need more rocket fuel too! :)


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    pgibbo wrote: »
    Did I read that right........9 gels on the day - 4 before the race and 5 during. You must have a cast iron stomach.

    I only took 2 gels on the day. One 10mins in to the bike and one with 5k to go on the bike. Then again you were well ahead of me. Maybe I need more rocket fuel too! :)

    Ya you read right! Maybe it's crazy but it was a hot day and a tough course so I wasn't taking any chances this year, my stomach was sound. The body needs 30-60g of carbs per hour so I decided that I'd need near 60g hence 3 of those gels/hr, 23 g of carbs in each of those gels. Rocket fuel I'm afraid it ain't though P, sorry ;)


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Green swim for you, congrats. I'm at 98,700 and no swim session planned til thurs morning. so will cross the line on July 1.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Tues 29th June

    Warm Up 2k easy

    3 k Tempo targeted pace 3:35/km, targeted time 10:45; actual 3:51/km, total time 11:37.

    Cool Down 2k easy

    As you can see struggled today. A bit low on motivation and felt unfit. Still a useful workout. Like shotgun, finding it hard to get the balance right while tapering.

    As of tomorrow I am basing myself in Athlone. I want to soak up all of the build up and emerse myself in the event. Will do the bike course tomorrow, swim on Thurs and a short brick Friday morning on the course also.

    Still waiting on my kit :mad: zone3 have assured me that the couriers have all the packages now. I get a feeling that there will be more drama to this yet.


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  • Registered Users Posts: 41 kruger73


    Agree with you. Still waiting aswell. I reckon you will certainly be in Athlone before your kit.
    Keep me posted if it lands and I'll do the same.
    Are you for the sprint or standard distance?
    Dont worry about the taper, you're not unfit. You cant get fitter now, but you can get tired. You're doing the right thing maintaining intensity and cutting volume. Otherwise you just practice going slowly.

    Enjoy the build up, will be arriving at tha last minute myself.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    kruger73 wrote: »
    Agree with you. Still waiting aswell. I reckon you will certainly be in Athlone before your kit.
    Keep me posted if it lands and I'll do the same.
    Are you for the sprint or standard distance?
    Dont worry about the taper, you're not unfit. You cant get fitter now, but you can get tired. You're doing the right thing maintaining intensity and cutting volume. Otherwise you just practice going slowly.

    Enjoy the build up, will be arriving at tha last minute myself.

    Actually got it late this afternoon :) the trisuit looks well and fits well. Got medium in everything, their medium is quite small. The T-shirt is very tight on me but it will do this weekend. Biggest disappointed however is the fact that 2 letters in my name are already pealing off and certainly won't last the weekend. Very disappointing indeed especially after forking out that money for them.:mad:


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Sorry forgot to answer the question. I'm doing the sprint in Athlone and Olympic in Budapest.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Keep us upto date on the recce of the swim and bike course if you can please. Cheers.


  • Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Well done on going green in the swim.

    Best of luck this weekend. Enjoy it!!!

    I hope to get up there on Sunday for a look.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Weds Evening 30 June

    Relocated myself this afternoon. My home house is only 40min from athlone and I have 2 mates living there too so handy out! Athlone tri organised a practice swim on the course this evening so I knocked the bike session planned on the head and took this opportunity. Plenty of athletes knocking around already. Spotted team Spain, Russia and Israel all out training - jogging, swimming, biking. Great to see all the activity.

    As soon as I hit Athlone it started to rain, hasn't stopped since, this may affect the current in the mighty Shannon. Anyway, hopped in and the water was lovely! Almost warm :cool: Water quality seemed excellent. So did the course, up to the bridge and back, we weren't aloud to go around the pontoon and get up on the back of it (as on race day), so I guess what I did was 100m short. Did it in 10:22, happy with that as there was some current. Would be very happy on the day with that time!

    Tri Ireland sent 2 e mails around today re the tri suits and the lettering on them. Looks like they will be able to sort it out. In the second e mail it said it may be possible to swap the polo shirts and trisuits for larger ones, so I am going to try that tomorrow morning at 10. Then I will do the bike course and Reg later that evening too.


  • Registered Users Posts: 1,004 ✭✭✭mitresize5


    been following this log with interest for a while ... just like to wish you best of luck for the weekend


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    mitresize5 wrote: »
    been following this log with interest for a while ... just like to wish you best of luck for the weekend

    Ah cheers man, really looking forward to it now.

    Well headed to Athlone this morning for 10am to exchange my tee shirt, track suit and tri suit. I actually really don't want to go into this part of my day as I had a terrific one, so I won't. All I'll say is that eventually I got my size in T-shirt and track suit but I will have to make do with my medium trisuit, they assured me I'd have a large for Budapest. They also repressed my name on the back, looks fine but I have been warned to hand wash only.

    Bike Session

    Then headed out on the bike route (had an urge to take my frustration out on the tarmac but resisted) Some of you may be interested in this. It is a different route from last year, the old Galway road. So the first 10k out is actually tough enough. Well it was today anyway, strong head wind that the local lads assure me is always blowing! Also there are a few drags but the road surface is excellent for the most part. Coming out of town they have smoothed over the speed ramps so keep the boot down. Road surface in the town isn't great but once you get to the first roundabout surface is mostly great. So on the way out a high cadence is important. I forgot my garmin so just had the stop watch. I took it handy for the first 10k then turned and let rip for 5k. However after 2/3k I caught up with team GB, a group of around 50. Was chatting to a few and they were very impressed with the course. Took off again for a few k but before I knew it I was back in town. So expect a tough enough out leg but an extremely fast back leg, don't think it will lend to a bike PB but we'll see, for me it will be balls out anyway and will do my very best to do a sub 32min.

    I am lucky enough to have a mate in the army so I was able to park up in the barracks and shower and everything. Specialized have a tent already set up inside the barracks with some lovely bikes on show so myself and my mate headed over to them. There was nobody around so we had a great chat. They were mechanics and so weren't pushing ant products on us which was great. They are there to help people with their bikes and service their elite athlete's bikes (Gavin Noble is sponsored by them). Also got to ride a fixed gear bike...so weird! Anyone who has tried one will know how different they are, no brakes :eek: They were really sound and told me to drop my bike into them and they'd service it for me, happy days! Didn't get a chance to do that this week so getting pro's to do it for free was a real treat. They also showed me how to make some simple adjustments myself. So left it with them and got registered. The goody bag is nthing special really but a nice tee shirt and back pack.

    Picked up my bike and then went to watch the elite relay. It was terrific to see the pro's up close. Their cadence on the bike is noteworthy as is their no nonsense transitions. Sprinting in and out. The Russian team were very very impressive.

    So a great day was had. My legs are killing me now however from all the walking/standing so must take care tomorrow to keep off my feet when possible.


  • Registered Users, Registered Users 2 Posts: 1,087 ✭✭✭nomadic


    Cheers for the info. I'm number 3384.

    Good luck for the morning. You've the work done so enjoy it.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    +1 Thanks for the bike recce notes.

    Just in case I don't see you in the morning, have a bloody great race, As said you have the hard work done and will give it socks without doubt. All the best with it.


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  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    Good luck director, hope it goes well for you


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Brick Session

    10k easy spinning on the bike out course, meet a German cyclist in the first k, he was wondering were the route goes so we ride out together. Interesting bloke, qualified for 3 Kona World Champs, 98,99 and 00. 6k in the heavens opened and I mean opened! Too much for the German so he turned back. I continued on, might as well get used to it if it's like that tomorrow. Also very very windy. On the way back did 6 x 45sec at max pace. By the time I arrived back in town the sun was splitting the stones again!

    Then out for the run, nice run course a bit up and down but fast IMO. 6 x 30sec pick ups. Once again the heavens opened on me! Crazy stuff. Finished off with a core workout. Feeling good, really good but I do feel a cold coming on for sure. I'm praying it will hold off.

    Not part taking in the parade as I am collecting the GF from the bus. Sprint team meeting at 7:30 and pasta party just before then.

    So that's it. 6 months training, hard training all for tomorrow. Feeling relaxed and totally ready now. Thanks to everybody for the advice and best wishes :)


  • Registered Users, Registered Users 2 Posts: 4,122 ✭✭✭Bambaata


    Best of luck El D!


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Time 1:09, 19th in AG category, 71st overall, over the moon. Com on bambatta and shotgun tomor!


  • Registered Users, Registered Users 2 Posts: 2,437 ✭✭✭Izoard


    Great result!


  • Registered Users, Registered Users 2 Posts: 1,087 ✭✭✭nomadic


    Nice one, great racing.

    I was near the finish line for a while around 9 but didn't spot you. I am fairly blind without my glasses though.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Well back from my two weeks in Cyprus. Was banned from the internet while away hence long absence! So over two weeks later here is my race report (for anyone still interested!)

    Race Report

    Pre Race Went to the team race briefing the night before which was a joke! Annoyed I went as the team managers weren't clear enough for others (I knew the course inside out as I had done my homework, like a good little boy). There was serious confusion in the tiny, stuffed room. I was so relaxed up until that point and wanted to leave but was on the far side of the room. Stayed at my GF's house 20mins from Athlone, it calmed me down again. It was nice to get away from it all. Spent the two and a half days in Athlone before the Saturday so I really appreciated the peace and quiet of the country side. Got 4 hours sleep as I was up at 4:30, woke to a beautiful sunraise-inspiring stuff! My usual breakie, poridge and cinnamon bagel with coffee.

    Bike was in transition the night before. So I was very well organised, even got in my warm up. As a Maths teacher who's fav topic is stats the website for the Athlone results is a dream!) There were 27 in my category and 258 overall.

    Swim

    Swim 'On your marks..BANG' The start caught most of us off guard. Put into play my new swim tactic straight away, go hard for 100/150m and get onto the toes of stronger swimmers. It worked although I found myself on toes of some fast guys and had to change to others a few times but it went well and any nerves I had were dissipating pretty quickly. The heart rate was pretty high but once I got drafting I was able to settle down a bit and get my breath.

    Time 12:48; 22 in cat; 112 overall; Rank 22 in cat; 144 overal

    T1

    Long bloody transition but at least it was carpeted this year.

    Time 2:39; 18 in cat; 100 overall; Rank 23 in cat (lost a place); 135 overall (gained 9 places)

    Bike After coming out of transition we took a sharp right followed by a sharp left. On the second turn I almost lost it. I was very eager to get moving (as you should in a sprint, no time for messing about) so I was down on my tri-bars and decided to stay down for the sharp left, wouldn't be a problem as I could take a wide entry into it. Just as I was turning a British athlete came up the inside and decided to sit up and pull on the brakes, all of a sudden I had to straighten up. The people behind the barriers legged it while others screamed and held there hands over their eyes. I still don't don't know how I stayed upright. The ground was greasy and I skidded, left leg came out of the paddles but somehow managed to stay on. Gritting the teeth I pushed on. I was glad I decided to stay out the previous day when the clouds opened up on me because that exact thing happened again. Driving wind and lashing rain made it difficult....but I didn't mind one bit! The same can't be said of our European friends, I could hear and see they weren't enjoying it ;) I was passing a few, one or two passed me, but I was happy I was making progress. After turning around it was fast and furious stuff! There were a gang of us at one point and I was worried about the drafting, just then we all got warned. Nobody really seemed to care but I did and I hated the thought of the penalty box so out of my seat I got and finally put some distance between us. Hated using up the energy but had to be done, and I certainly wasn't backing off, a British dude followed suit but we were careful not to be drafting, just as well as when the other lads eventually caught us the marshal penaised the lot of them, myself and the Brit were glad we made the break! A training objective of mine was to do a sub 32 min 20k TT which I achieved a few weeks back. Rally didn't think it would happen this year in a tri, well it did :) Probably the most pleasing result of the day for me.

    Time 31:31; 16 in cat; 67 overall; Rank 19 in cat (gained 4 places); 87 overall (gained 48 places)

    T2

    Dismounted well and legged it. So much so that my heart rate rocketed and I got a stitch coming out of T2. Stil a good transition.

    Time 1:48; 7 in cat; 21 overall; Rank 19 in cat (no gain/loss); 85 overall (gained 2 places)

    Run Onto the run, my fav part of the course. Great to see so many out cheering us on so early in the morning, it really does help. The start of the run my HR was too high but I drew on past races and knew it would settle and then I could go for it. It was a much more difficult run than last year. Everybody commented on that so thank god it wasn't just me who felt it. I found my self in a group with 6 British athletes, great motivation ;) By the 2.5k mark myself and one of the brits had dropped the other 4. It was nip and tuck all the way between me and the other dude, surname Speed (how cool!) I went to drop him but he came back and tried dropping me but I wasn't letting it happen. It continued like that for a while but with about a km to go I sensed that both of us knew it would be down to a sprint finish. I was getting great encouragement and with 200m to go he made his move. I responded and felt good, went by him and kept going, I usually have a good kick. I burned him...so I thought. As I stepped onto the blue carpet I felt the hammer tighten, I threw a quick glanc aound and I didn't see Mr. Speed. However with 15m to go or s he came bombing past :( It was a good battle and I learned my lesson (see below)

    Time 21:08; 19 in cat; 70-65 overall; Rank 19 in cat (no gain/loss); 70 overall (15 places gained)

    Finish Time 1:09:50

    So 70th overall out of 258 (goal was top 33%, actual top 27%), 19th out of 27 in age category. Over the moon with it really. I didn't want to be the last Irish and I was far from that. The level of the competition around me was very noticeable, but that pushed me, I didn't feel comfortable much which means I was pushing it. By the end I was ready to drop, so I gave it everything I had.

    Lessons Learned
    1. Do not stay on your feet too much, walking around, standing around too much in the days leading up to big races.
    2. Get into a sleep pattern a week or two in advance, going to bed at 9:30/10 up at 6:30/7.
    3. When involved in a sprint finish next time: wait until the moving is made but dont make a knee jerk reaction and go straight into a sprint. Ease up to the shoulder of the other guy then with 20m put the boot down, be patient.

    So Budapest next. I am a bit worried about that as the standard for the olympic distance on the Sunday in Athlone was higher than that of the sprint IMO. But anyway I have my "8 week plan" done out again, will post soon. We all remember the last time I posted an 8 week plan...the first 3 I couldn't do a thing as I got pneumonia! So fingers crossed the health will be fine, at least I now know, it ain't the end of the world if anything does happen.

    It's basically back to some base work for 3 weeks up to Half Ironman then some speed before tapering again. Did some runs and swimming while on holiday but not as much as I should have. At least I feel well rested now. Can't remember what days I did what so here are the totals while I was gone.

    Running 43.5km
    Swimming 11,350m

    Ok need to catch up on other logs now!


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Welcome back Chief, ah plenty of warm OW swimming.. lucky you!

    Thanks for the report, well done again.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Thanks shotgun, can't wait to read your report properly when I get a chance! The OW swimming was a joy! Loved it, a course was marked out of 800m. I concentrated on my form and especially my catch bilat breathing. Water was so warm mmmm, I miss it already :)


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  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Good man El D, Congrats on the Athlone race. I saw you on the run (noticed your surname written on the tri suit) as I made my way down towards the race start and I gave you a shout. Don't think you heard me though.

    Thanks again for the notes on the bike leg as I did exactly what you advised and spun through the wind on the way out and flew in on the return and came in on 34:xx.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    No prob Mac only too glad to be of help!


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Well with 8 weeks to go (sounds familiar) here is my plan. I will train by feel mostly and listen to the body so these are I guess more guidelines than anything else. But first I've identified what I need to do in each discipline:

    Bike

    1)Hill Interval - Just to develop some more power, for 3 weeks, doing the figure of 8 circuit I posted a few weeks back, 3 laps to start build to 5

    2) Speed Sessions - To replace hill sessions in 3 weeks

    3) 1 or 2 long cycles - Thurs morn with Swords group, Sat/Sun on TT Bike

    4) Tempo Session - 5k TT, to replace Thurs morning group ride after Groomsport. Start with one 5k TT build to 3 x 5k in one session.

    Run

    1) LSR - Starting at around 1 hour building to 90 min.

    2) Speed/Track Session

    3) Tempo Run - Going to experiment here, I would love to run 3:30 km's up to 5k first, 8k then and maybe in a year or so 10k! So what I purpose to do is-start at 1k at 3:30, if I can do that then move up to 1.5k until I make that then 2k etc.... Maybe a little primitive but gonna give it a go anyway :rolleyes:

    Swims

    3 coached sessions and 1 OW

    Week 1 (this week)

    Mon - Long run (didn't happen)

    Tues - Hill Intervals

    Weds - Swim session
    - Aquathlon

    Thurs - Long group ride
    - Run

    Fri - Hungover :o head to Donegal for training weekend

    Sat - 3k sea swim/100k bike/20 min run

    Sun - Sea swim/climb mount errigal

    Week 2

    Mon - Swim coached
    - LSR

    Tues - Hill Intervals
    - Tempo run

    Weds - Swim coached
    - Swords race

    Thurs - Group cycle
    - Run speed session

    Fri - Swim coached
    - OW swim

    Sat - Lough Neagh Olympic Tri (NS) (B)

    Week 3

    Mon - Coached Swim
    - LSR

    Tues - Hill Intervals
    - Tempo Run

    Weds - Coached Swim
    - Duathlon

    Thurs - Group ride
    - Run speed session

    Fri - Coached swim
    - OW

    Sat - Streets of Galway 8k

    Week 4

    Mon - Coached swim
    - LSR

    Tues - Cycle speed session
    - Tempo run

    Wed - Coached swim
    - Swords cycle race

    Thurs - Group ride
    - Run speed

    Fri - Coached swim
    - OW

    Sat - Long cycle TT bike

    Week 5 (Rest/Easy)

    Mon - Coached swim

    Tues - Tempo run

    Weds - Bray Aqua

    Thurs - 30/40k easy TT spin

    Fri - rest day

    Sat - short brick

    Sun - [COLOR="rgb(255, 0, 255)"]Groomsport HalfIre(NS+NC) (C)[/COLOR]

    Week 6

    Weds - Swords race

    Thurs - Bike tempo
    - Run speed

    Fri - Coached swim (back to school :rolleyes:)
    - OW

    Sat - Short brick on DCT course in park

    Sun -[COLOR="rgb(255, 0, 255)"] DCT (NS+NC) (B)[/COLOR]

    Week 7

    Mon - Coached swim

    Tues - Bike speed
    - Tempo run

    Weds - coached swim
    - Last LSR

    Thurs - Bike tempo
    - Run speed

    Fri - Rest

    Sat - short brick

    Sun - [COLOR="rgb(255, 0, 255)"]Lough Kee tri (NS+NC)[/COLOR]

    Week 8 (Taper)

    Sleeping well this week, getting to bed by 9:30 in prep for Budapest

    Mon - Easy coached swim

    Tues - Tempo run

    Weds - Coached swim

    Thurs - Fly to Buda

    FRi/Sat - We'll see later.

    Sun - World Champs Budapest 2010

    SO I know a lot of this can and will change. I will miss sessions if I feel at the time that it is the right thing to do. So 3/4 weeks base then adding the speed.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Hills Intervals

    Met up with Bambaata for the first time this morning. Did 3 laps of the figure of 8 circuit in, and just outside the park in the early morn. Good session and chat to meet Bambaata. I struggled going up the steep hill, HR 175. So impressive was Bambaata leavig me for dust here! Also at some of the fast bends he effortlessly opened up a 10 - 15m gap, they all add up over the course of a race. Hope he won't mind me trying out his techniques!

    Always a good idea to get a few sessions with someone better than you, this is how we learn!

    Weds 21st

    Did 800m in the pool easy in the am

    Bray Aqua in the evening. Wasn't looking forward to it but I surprised myself. There were less doing it this time round, I was 2 mins slower but that can be put down to a currant, everybodies times were down. 26th last month, 24th last night. 23rd male out of the water and 19:13 run (thanks to a mate for those stats!) Time 35:30.

    Thurs 22nd

    85k spin with Swords CC. No Garmin as it was dead, but we were tipping along at I'd say 33km/h. Most enjoyable although for 2k near the end I thought I was done, luckily I stuck in there and was fine.

    An hour later did 7.5k in 29:45, a bit faster than I expected but good to know I can do that after a long bike.

    Wedding now so rest tomor and then training weekend in Donegal, should be great and well needed!

    Thats me up to date now. Sorry just haven't had time to catch up on others logs, it will be next week now. I am sure ye are all working hard and doing very well ;)


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Hey ElD if you were only losing 10-15m on Bambaata on the technical bits then you were doing pretty well. He doesn't give himself enough credit but he is a natural on the bike. Good training partner to have!

    Your easy/rest week ends with :P a half IM as do the 3 weeks preceding the Worlds. Are you doing the sprint or OD over there? Whats your recovery strategy over the next 8 weeks?


  • Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    There seems to be a lot of races in there in the lead up to Budapest. I know you said previously that you can get away with this approach so you might be alright. Be warned though, a HIM will take a fair toll on the body.

    I'll be seeing you at the SoG. It's a great event. :cool:

    Well done in Athlone. The report is a very good read. SOunds liek the hols went well too.


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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Hey ElD if you were only losing 10-15m on Bambaata on the technical bits then you were doing pretty well. He doesn't give himself enough credit but he is a natural on the bike. Good training partner to have!

    Your easy/rest week ends with :P a half IM as do the 3 weeks preceding the Worlds. Are you doing the sprint or OD over there? Whats your recovery strategy over the next 8 weeks?

    Well you see I had entered these races before I got my Budapest spot, and these are 3 important races as all 3 are NS and NC which means bonus points. Bad planning on TI's behalf rather than mine (me thinks anyway!:rolleyes:) So I have only done 3 NS races thus far this year so they are needed.

    Well I will be taking the two days after the HIM off to recover and I will be having more rest days if I feel the need. Apart from that I take my protein and I have the tights! So I am aware that the schedule may be a little too much but if I feel that, I will ease off. Very much take it and the races as they come, I hope this will see me through.

    I am doing Olympic this time round :o


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    pgibbo wrote: »
    There seems to be a lot of races in there in the lead up to Budapest. I know you said previously that you can get away with this approach so you might be alright. Be warned though, a HIM will take a fair toll on the body.

    I'll be seeing you at the SoG. It's a great event. :cool:

    Well done in Athlone. The report is a very good read. SOunds liek the hols went well too.

    Thanks P, really enjoyed Athlone and the holidays. The SoG is a great event and I can't wait! I will be trying for the elusive sub 30 myself :rolleyes: what about you P?


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Saturday 24th July

    Swim

    2.5k sea swim, around 2 islands, beautiful clear waters and felt pretty good. Really nice start to the day.

    Bike

    100k bike ride in Donegal. On my way up to my mates house I noticed that it was exactly flat in north Donegal! So whatever route we took it would be tough. It was. Hill after hill after hill. Some dangerous but exhilarating descends, some long tough climbs.

    Used the TT bike, need to get used of being on it for a long time and running off it for Ireman. Thought the very uncomfortable saddle would be a problem but it was sound. Felt great up to about 60k, then we headed into a strong head wind and still the toughest climb to come. That climb really took it out of me, would love to have a power measuring device as I'd say my power output dropped big time for the last 30k. The head wind was considerable. With 10k to go I hit a hill that followed a 90 degree bend so no mometum, half way up it my whole left leg cramped! Stopped for a minute to stretch, but got back in the saddle and was very determined, gritting my teeth I actually finished strong. What a beautiful area of the world, thinking it could be a great spot for a training weekend in Feb/Mar next year, I will post if I am organising it and anybody here will be more than welcome to join. Here is some of the data and a link for anybody interested:

    Time 3:31:32; Distance 101k (95.78k on garmin as I forgot to restart at one point); Ave speed 27.6km/h//Max 58km/h; Ave HR/Max HR 147(79%)/179(94%)

    http://connect.garmin.com/activity/41892015

    Run

    Lovely 4.5k run off the bike. Starting on a beautiful beach, then up and around sand dunnes and some nasty climbs then back to tarmac and finish. Felt strange at first but was geting my running legs after 3k, felt I could have pushed on but didn't as I was running on empty.

    http://connect.garmin.com/activity/41892004

    Practiced my nutrition for the half ironman, went well but will need to be careful as I was getting hungry on the run.

    Very enjoyable day, was shattered by the end of it. Never been active for the guts of 5 hours before. A quick 600m swim the next mrning and then long long drive back to Dublin.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Taking it easy today, still very stiff and achilles heel is sore, best rest up today.


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    Good spin EL D, hope the achilles is okay. You defo got to switch the auto laps to 5/10km for the bike. had to the laugh at the 100*1km splits. id say your battery was toast after that


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  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    kennyb3 wrote: »
    Good spin EL D, hope the achilles is okay. You defo got to switch the auto laps to 5/10km for the bike. had to the laugh at the 100*1km splits. id say your battery was toast after that

    Lol ya you are right Kenny! I forgot that one can do that. The batt was fine actually. Are you racing on Weds evening?


  • Registered Users, Registered Users 2 Posts: 4,377 Mod ✭✭✭✭pgibbo


    Sounds like a great weekend El D. A friend is from up that kneck of the woods and has been on to us to go up for a weekend of training. Must pencil it in for next year.

    As for the SoG, I'm not sure what I'll target. Earlier in the year I was hoping ofr sub 30. However, my running has gone to pot ove the last couple of months. I'll make a call the middle of next week. I might just shadow you and see how I go! :D


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    Lol ya you are right Kenny! I forgot that one can do that. The batt was fine actually. Are you racing on Weds evening?
    The plan is to alright, all dependant on getting out of work as usual. will be my last one before the hill TT, as marshalling next week and then away for 2. havent done the ardcath course yet, heard its a right b'itch but looking forward to that. going to race yourself?


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    I have a couple of niggles but I am hoping to do it for sure. Have only been able to do the 40k TT so this will be my second, really want to do it as I have never done a proper bike race. See you there man if I do.


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    Just seen on Macanri's log you were saying you a sore groin/hamstring, i had a similar thing a few weeks ago after some tough efforts on the bike. I put it down to pushing too high a gear on the bike particularly when I was already tired. Just thought id let you know as may help.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Hill Intervals

    Time 2:04:01; Distance 53.9km; Speed Ave/Max 26.3/44.6km/h; HR Ave/Max 133(72%)/176(95%);

    4 laps of the circuit this morning with Bamaata. Good session. Thanks Kenny for the heads up, I think it was just one hill too many that day but it seems to have cleared up now after some stretching. However my achilles tendon is killing me now, it is on ice now as is the rest of my weeks' training sessions.

    The tendon hurt most when out of the seat climbing, as it happened I managed the steep hill much better in the seated position and it seemed to take less out of me.

    Need to make that race at the weekend as I need some NS races so I will just continue with my swim sessions and core sessions. So I'm afraid the Raheny 2 mile this evening and Swords race tomorrow evening are out :(


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Yep thats where I find myself...again. Since coming back from holidays I just haven't been able to kick on from where I left in Athlone. Last week it was a mixture of tiredness from traveling and catching up on sleep and a lack of motivation. This week after my training weekend the hunger and motivation are back but my achilles is still killing me (also because of training weekend in Donegal). Ok but need to keep positve, although the running training is suffering big time here are some positives:

    1) Actually feeling stronger on the bike and got in 240km in the last 6 days
    2) Back in the pool today for my first structured session in ages and actually my swimming seems to be unaffected, feels really good actually!
    3) I've been here before (Athlone), no need to panic :rolleyes:

    Weds Morn Coached Swim Session


    Warm Up 300m FS
    Kick set 6 x 50m
    Pull/FS 16 x 50m; 8 pull;8 FS; off 1:15;
    Was coming in on 49 secs for first 12 and 50 sec for last 4
    FS 4 x 100m off 2 min, coming in 1:45ish for each
    FS 3 x 200m off 4 min, coming in 3:44ish for each

    So the RT's were generous as it has been a while since I did a structured session.

    Core/Stretch My usual routine here

    As I am having achilles problems I will do swim/core sessions everyday until I can bike/run again.


  • Registered Users, Registered Users 2 Posts: 4,167 ✭✭✭El Director


    Thurs 29 July

    Warm Up 300m

    40 x 50m 80% PE

    1st Ten: FS off 1:15; coming in at 47-49sec
    2nd Ten: Kick off 1:30; coming in at 1:04-1:12
    3rd Ten: Pull off 1:15; coming in at 46-50sec
    4th Ten: FS of 1:15; coming in at 46-48sec

    Cool Down 300m

    Total 2,600m.

    Starting tomorrow I will bring down those RT's. Feeling good once again. There will be no coached session between now and Sept, so coach is e mailing me sessions I can do.

    Core Training These core sessions have must certainly strengthened me up.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Thats a good session there. Top form.


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Jaysus thats some swim session!


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