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Tri-ing my best...
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The course was good and the instructor was a big part of that I reckon - Eamon Tilley. The other people on the course were also really nice and came from a number of clubs (Tri an Mhi, Kilkenny, Omagh, Pulse, 3D, Cork...)
Day 1 covered the role of the coach, physiology of triathlon and Code of ethics. There was a lot of being asked to stand up and talk to the group about it. I think this was to get people use to talking in public and how to engage a group and convey that you have the abilty to teach/coach them. You could see by the end of the two days that those people who weren't keen to talk in public were doing well at it. We were also shown how to plan a session from a template and then we had to plan sessions for the next day.
Day 2 was more practical with us coaching each other in Swim, Bike, Run and looking at the basic techniques of each. In the morning we went to the pool for the coaching session and in groups of 3 coached the other. As a follow up to this later we critiqued each others swimming stroke (luckily mine wasn't too bad - lazy left side), what might be causing the flaws and suggested drills to help. After lunch we were in the car park cycle coaching and then finished of in the main room doing a run coaching session (it was too cold to go outside).
You don't get given specific excercises to coach. There's still a lot of reading to do in your own time in order to plan a session (or use your experience) as to what excercises are need to meet specific aims. But once you do a few they can be adapted. (e.g. Strength swim set, endurance run set, interval bike set etc).
It's meant to take you to a level to coach under a level 2 coach but there are very few of them around (14 or so I think) and only 2-3 level 3 coaches.
It was a good start and I hope I get to go on to level 2 but it is only a beginning. The main thing I took from it is that I could never have imagined last week going to the pool on a Monday and taking the club swim session. But I can now. I can also look at what Bjorn is doing and think of ways that I could coach it better differently
(not the actual session of course just the delivery).
There were no exams but there's still more I need to do to get the cert.
I need to:- 5 hours coaching from a session plan (ideally with a level 2 coach observing)
- First aid certificate.
- Code of ethics course.
- Garda clearance.
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Tuesday 6th March
Turbo session this evening. Started on a strength plan that I will do every Tuesday. The aim is to increase time spent at just below anaerobic threshold. It is an 8 week basic strength build plan to be done once a week:
Week 1 (Today) was:
10 minutes warm up steady
6 x (2 minutes hard gear 8 minutes easy gear @ 80 rpm)
1 x (2minutes hard gear @ 80 rpm, 10 min cooldown )
From then on it builds every week and the aim is to keep adding 1 minute to the hard part and take 1 minute off the easy part. So that
Week 8 = 9 minutes hard, 1 minute easy. The idea is to be able to sustain a 40km pace at optimum cadence. We'll see
Week 1 was easy enough. Not looking forward to week 8!0 -
Wednesday 7th March
Strength session. 5x5's.
Squattings has been dropped to a minimum just to help a little with core and also my technique wasn't great (not getting low enough) I'm building again from scratch so bar only for now. - 20kg
. A lad from work trained with me and it's amazing how difficult people find squats. He was up on his toes to start off with, then falling over as he struggled with his balance. Two of the other lads decided to do them in the smith machine. Cheats! :rolleyes:
Straight Leg deadlift - 87.5kg (up 7.5kg and still comfortable to lift)
Overhead Press - 50kg - Struggled on last 2 sets only getting 4 and 3 respectively. Didn't help trying to lift 60kg by mistake first set.
Assisted Dips. - 12kg. Another good increase (decrease?) in weight.
I tried to run as a warm-up and can still feel my heel pulling at me. Did 1km at 5:00min km pace and then called it a day but could probably have carrried on. Test will be to see how it feels in the morning. No swelling at the moment just feeling tight.0 -
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Thanks, I meant 5.06 min per kmWell done tonight, not sure about your 5.06km. Me and a club mate both had it at 5.5km so you ran even better if we're right. A lad I work with had it at 5.5km too so I'm happy enough. Seems wierd though that they were so exact at 5.2km rather than just 5km(?)Raheny is a road race, the surface should be good for 5/10 seconds per km improvment...
Fingers crossed I'll easily dip under the 25 min mark then.:D0 -
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Sunday 25th March
Club bike. The plan was to get up early and cycle 25km before the club session, then do the 50km with the club and then finish off with another 25km. My alarm went off and I went back to sleep. I managed to wake at 9:35 giving me 25 mins to get dressed, get the bike ready, have breakfast and cycle to the meeting point.
The weather yesterday was great. Sunny blue skys and hardly a breeze. The cycle was done at an easy enough pace and from the NAC it was my usual route of NAC--> Hollystown--> Ratoath--> Dunshaughlin--> Batterstown--> Clonnee--> Ongar --> Blanchardstown. Things were going well untill we had a slipped chain with about 3km to go. I tried to fix it but it ended up being a broken rear mech hanger so nothing to do but wait for emergency recovery to come out and collect rider and bike.
As I was a few 100yds from my brother in laws I gave him a quick ring and he came out and we did the route back in reverse with me to get me up to 100km. there's a big difference between riding with people who are happy to do 50km and finsh it, and riding with someone who can sense your going to struggle if they put the hammer down. The first 40km on the way back were avg over 30kmh and just before we got back to Hollystown I had to slow it up as I had nothing left.
After I finished the cycle I then had to go out walking with the wife around Malahide. Glorious weather still and Ireland really is the nicest place in the world when it's sunny (not sure about the other 360 days of the year though ). 0 -
Monday 26th March
Lunch:
5.25km run at easy pace. Good to be back running more regularly and good not to feel the need to beat the people onthe treadmill next to me.
Weights: Kepp saying I'm going to just maintain legs weight and not increase... keep increasing...
5x5 Squat - 60kg
5x5 Dead lift - 60kg
Evening - Club swim
Can't exactly remember but something like:
WU: 2x (100m BS, 200m FC, 100m scull)
2 x (4x(50m w/fins steady, 50m w/fins fast))
2 x (4 x (25m dive + sprint FC, 200m pull, 100m BS)
CD: (50m scull, 50m FC)
Total 2500m
Hard sessions for me as I've been inconsistent int he pool over the last few weeks.
Tuesday 27th March
Nothing today. Had to entertain work visitors at lunch and evening. Probably have to do same tomorrow
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El Director wrote: »Well done on the 4 miler dude, it's great to see the improvements and nothing like a race to test yourself and quantify the improvements made. Well done.
Cheers El D. Aim is to get that down about 10% by the end of August. So fingers crossed!.
No need for you to be worried by my blistering pace yet 0 -
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Good man, I would love something a cycling holiday like that myself (bring plenty of wheelsets
) I had a girl i knew who hit me last year for 100 euros. Whats it for I asked, charity -for injured rugby players! What do you have to do for it.
I collect x amount then have to travel to New Zealand and walk 100k for it, oh and I get tickets for the quarter, semi and final for the Rugby World Cup. I told her to f-off a trip of a lifetime masked as a charity gig.
Over the period then, through Facebook I was treated to her on the piss with her best friends who also collected money for this - all kinds of rugby players, nightclubs, go karting and rafting with a bit of walking thrown in.
I know its the done thing these days and fair play to them they have neck but I would be embarrassed asking for money off my friends for that.0 -
couerdelion wrote: »Other:
I've decided to do the Mizen Head to Malin Head cycle at the end of August. Plan is to leave Dublin on the 30th August to get to Mizen Head(Just after the Dublin Tri) and then spend the next four days cycling up the country stopping at or nr Listowell, Galway, Donegal Town and Malin Head. Then back to Dublin Tuesday the 4th. Should be fun with pretty high milage each day but it's not a race and there'll be planty of tea and cake stops with the odd beer each evening.
The route is now all planned and accommodation is booked (links to maps and hostels on my blog). I'd looked at doing it for charity but I don't like asking people for money for things I would do anyway.
Good stuff. That's on my list of things to do in the near future. You should be doing Mizen2Malin2Mizen though, everyone does it one way. 0 -
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elvis jones wrote: »What would the mileage per day be ?
Day 1 - 176km
Day 2 - 162km
Day 3 - 190km
Day 4 - 138km
It will all be slow paced though and only 1 day over ironman distance 0 -
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couerdelion wrote: »Day 1 - 176km
Day 2 - 162km
Day 3 - 190km
Day 4 - 138km
It will all be slow paced though and only 1 day over ironman distance
I'm tempted but i'd have to do a lot of work to get up to those levels.0
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