ARTist in the spot light: MCOS

tunney

Bringing back to life something that was done a few years ago and it went down well.

Basically an ARTist is nominated for a weeks interrogation. From Wednesday to Wednesday a particular poster is quized about all aspects of their training and racing (and other areas if needs be ) Once the week is up the person who was in the spotlight nominates the next person to be in the spotlight.

To get the ball rolling I'm nominating MCOS for this week.

A few questions to kick it all off:

* What sports do you play as a kid?
* How did you get into multisports?
* Whats the ultimate goal in you multisports career?
* Were you genuinely happy with your Roth result or did those few minutes really devastate you?

other rounds of this
interested
El Director

shotgunmcos

tunney wrote: »

* What sports do you play as a kid?

Mainly Rugby until I was 20. Played on the wing. Then Rowing through Uni. Stroked an 8+. Flirted with decathlon for a bit of fun. I could sprint and throw stuff but sucked at hurdles and jumps. Other than that Judo.

tunney wrote: »

* How did you get into multisports?

I'd been out of the loop for a few years chasing a career and being a parent etc... Then the summer of 2007 came about and was the darkest of my life. I entered the Dublin marathon to distract me and ran it with a mate eating mars bars along the way for energy During the summer of 2008 I slagged a rowing mate for not completing the Hell of the West Tri. The conditions were really rough that year and he just did the bike and run. He responded by daring me to do it. So I learned to swim, got a bike and did Kilkee in 2009.

tunney wrote: »

* Whats the ultimate goal in you multisports career?

Right now its Kona - but thats a few years away

tunney wrote: »

* Were you genuinely happy with your Roth result or did those few minutes really devastate you?

To be honest it crushed me. I gave out stink to myself for putting my goals out there just for everyone to watch me fall. Why didn't I just keep my real goals to myself and keep my mouth shut?! I had my passwords at work set with a sub10 connotation and I cringed every morning when I logged on. When the IT dept prompted to change password I set with with a sub3 connotation :rolleyes: I was very happy with my whole Roth experience but no I wasn't happy with the result.

BTW for those that don't know - MCOS was my first boards alias before all that username fiasco last year

canhascheez

Hey Mike, long term lurker/former poster..

What has been your best race? Not best time or position but the one you have come away from knowing it all went to plan.

Were you a decent rower? Did you just give up one day or did you fall away from it over time?

christeb

MCOS - how do you push yourself into extreme turbo sessions in which you get sick at the end?

hf4z6sqo7vjngi

Cheers for doing this Mike

1. What do you reckon was the biggest reason for missing the sub10 in Roth.
2. What training/sessions do you most like in mutltisport and why.
3. Which area in multisport do you think you have improved the most in and why in the last 3 years.
4. What are your favourite treats in off season.
5. Do you think a sub 9 is a realistic goal for you in a few years.
6. Favourite race you have done so far and why.

Edit: BTW putting your goals out for all to see is brave and takes balls. I personally just don't see the point in putting out or sharing wooly fall back goals and when i put a target out there it is the stretched one, i know it could be said it can bring additional pressure on to yourself.

shotgunmcos

canhascheez wrote: »

Hey Mike, long term lurker/former poster..

What has been your best race? Not best time or position but the one you have come away from knowing it all went to plan.

Best Tri race? Kenmare Lost sheep on my rookie year. I swam well, gave the mountains due respect, ate and drank, pace well and ran a half marathon pb off the bike. I left it all out on the course too and comfortably beat my mark. I rememeber arriving into T2 at the same time as a mate of mine and a guy I look up to, was leaving. I remember thinking that I was having a really good race to be that close to him. I generally enjoyed the event and executed a very carefully planned approach.

canhascheez wrote: »

Were you a decent rower? Did you just give up one day or did you fall away from it over time?

I was a decent club rower. I took it up late so had never learned the delicate skills of sculling as a junior. It was my downfall when I tried out for the U23 Squad. Grabbed a couple of pots with my Uni crew through sheer hard work. I was a lightweight but could pull a decent 2k which kept me in the mix with the heavies. When shotgunjunior was born, I was also travelling abroad a lot with work. Between the 2 I missed too many squad sessions to make the senior champs crew one year and I let it go. I spent some time learning to scull. Our boathouse was on the river and at the mercy of the tide. I was just absent too much and rowing requires a serious commitment.

TheRoadRunner

shotgunmcos wrote: »

I was just absent too much and rowing requires a serious commitment.

This makes me smile as it's related to my question

On average how many hours per week would you train when you are in your peak training phase?

shotgunmcos

christeb wrote: »

MCOS - how do you push yourself into extreme turbo sessions in which you get sick at the end?

I start out comfortably and keep winding it up again and again. There is always a point where it hurts a lot and the fight or flight instinct kicks in. As long as my body isn't broken I'll fight tooth and nail. I guess one of my mottos would be that "pain is weakness leaving the body". I have given up on plenty of session too. For some reason I haven't been able to push myself that hard with running. Its a different kettle of fish. Your body breaks down in all kinds of ways that it doesn't in non impact sports.

shotgunmcos

Amber Chubby Chest wrote: »

Cheers for doing this Mike
1. What do you reckon was the biggest reason for missing the sub10 in Roth.

Poor race plan and not sticking to the poor race plan :rolleyes: Over eagerness

Amber Chubby Chest wrote: »

2. What training/sessions do you most like in mutltisport and why.

FTP turbo reps and early am long easy winter runs (5am). The turbo as its the most efficient use of time for the return and you always feel like you just had a quality workout. The run because I run in the middle of the roads and feel like the world is my oyster and I love getting back just as junior is up with a sleepy head. He usually challenges me to a race down the hall. I'm not sure if he is just eager to show he can run or sees that I'm wrecked and is sezing his chance

Amber Chubby Chest wrote: »

3. Which area in multisport do you think you have improved the most in and why in the last 3 years.

Swimming. Consistency.

Amber Chubby Chest wrote: »

4. What are your favourite treats in off season.

Sleeping in. Pizza. Chocolate. Seeing more of my family

Amber Chubby Chest wrote: »

5. Do you think a sub 9 is a realistic goal for you in a few years.

I do, as long as I can sort out my running issues.

Amber Chubby Chest wrote: »

6. Favourite race you have done so far and why.

Roth. The hairs stood up on the back of my neck walking doen to the stat that morning. It was also incredibly organised. The volunteers were brilliant. The vibe was electric and I got to see Chrissie Wellington steaming towards me on her way to a world record. Its a super event and you are gonna have a blast there next summer!

shotgunmcos

TheRoadRunner wrote: »

This makes me smile as it's related to my question

On average how many hours per week would you train when you are in your peak training phase?

18-22hrs for the IM

shels4ever

If you could pick one event to represent Ireland at the olympics what would it be?

Krusty_Clown

Would you ever consider taking a break from triathlon for 6 months, to try and knock one out of the park in the marathon?

interested

Hey champ -

1. Whats the most important bit of training kit you have for each of the disciplines and could you live without it ?

2. When it comes to HIM and IM training do you value consistency in training above all else ?

3. What are the top 3 things that indicate to you that you are over doing it ?

4. What is your platinum run time for IM, what %age effort on the bike is related to achieving this ?


5. What is your platinum swim time for IM, 5k and 10k and - after the last 3 years - how do you think these are achievable ?

6. Apart from maybe publicising target times what do you reckon was a mistake for you during this season ? regrets ?

7. If Zena and Buffy had a fight, who'd win ?

tunney

interested wrote: »

Hey champ -
7. If Zena and Buffy had a fight, who'd win ?

Thank god for Spartacus - we finally got to see Lucy Lawless' baps.

huskerdu

Really interesting. Thanks,

Personal question, but relevant.

What age are you ?
What age to serious Triathletes typically peak at ?

Obvious follow on question...

How many years do you have to make your most agressive target, before age catches up ?

shotgunmcos

shels4ever wrote: »

If you could pick one event to represent Ireland at the olympics what would it be?

womens beach volley ball womens high jump
eh... If I had the talent? The 400m. I feel it should be the blue ribbon event. I doubt if any other athlete spends so long swimming in lactic

shotgunmcos

Krusty_Clown wrote: »

Would you ever consider taking a break from triathlon for 6 months, to try and knock one out of the park in the marathon?

Definitely. Running is the weakest leg of my triathlon so I'll focus on it this winter but if I fail to achieve my goals again next year because my run was crap. I'll do a sole focus on running next winter with a view to a confidence boost spring 2013 marathon

shotgunmcos

interested wrote: »

Hey champ -

1. Whats the most important bit of training kit you have for each of the disciplines and could you live without it ?

Swimming - the alarm clock without it I'd never be at the pool in the mornings!
Cycling - the turbo without a doubt. I do lots of it over the winter an for weekends when I have shotgunjunior its invaluable.
Running - You would think the Garmin but given the choice between that and some good thermals for he winter running and you pick the layers ever time

interested wrote: »

2. When it comes to HIM and IM training do you value consistency in training above all else ?

Hmm good question. Yes I value consistency but I believe the ability to maintain focus is key also. For that you have to be able to prioritise quickly. If the goal of a session is outcome A, you train for outcome A. Not outcome A + 2 miles for the 1,000 mile challlenge If you miss sessions B do you play catch up and creata ripple? Quality over quantity any day. But back to the consistency. I spoke with a mate of mine earlier who has a pb of 2:53 for the marathon. I know she is targetting a sub 2:50. She has run virtually injury free for years winning lots and on a 50 mpw week diet. She has ramped up to 60-70 mpw recently to make the next step. There is no doubt that the faster runners are running more than the average Joe's.

However the value I thnk is most important is the ability to listen to your own body. To pull back when it creaks and to push hard when its motoring

interested wrote: »

3. What are the top 3 things that indicate to you that you are over doing it ?

Low sex drive, low motivation in general, general fatigue through out sessions that feel more like chores than training

interested wrote: »

4. What is your platinum run time for IM, what %age effort on the bike is related to achieving this ?

Ooh platinum run time. I think about 3:05 - 3:10 off a 75-77% effort n the bike

interested wrote: »

5. What is your platinum swim time for IM, 5k and 10k and - after the last 3 years - how do you think these are achievable ?

hmm swim times I don't really know. I was delighted with the Roth swim. I guess a 55 IM, sub 80 5k and sub3 10k - how to get there.. beats me

interested wrote: »

6. Apart from maybe publicising target times what do you reckon was a mistake for you during this season ? regrets ?

Running the Limerick Marathon was a mistake for sure. It was 4 weeks after a tough weekend at Conn (I cycled a recce of the course the day before and then cycled home from Galway to Limerick the next day). I unsterestimated what the weekend took out of me for starters. I then went and ran a suicide pace for 19 miles at Limerick.

I should probably have got more physio done too

interested wrote: »

7. If Zena and Buffy had a fight, who'd win ?

Well Zena has a sword so its a bit uneven, but Buffy has more moves. I'd be rooting for Zena of course

shotgunmcos

huskerdu wrote: »

Really interesting. Thanks,

Personal question, but relevant.

What age are you ?
What age to serious Triathletes typically peak at ?

Obvious follow on question...

How many years do you have to make your most agressive target, before age catches up ?

Hey Huskerdu I'm 33 but the rest of this is mere specualtion.

At ITU level the top Olympic guys n gals are 21-29, at IM level it goes up to 28-38. Thats just loosly based on the endless result lists I poured over checking Kona slots etc.. In saying that though the 40-44 AG is damn competitive at IM level too! I guess a sub 10 may be just as aggressive when you are 50 as a sub 9 is when you are 30.. sorry can't really answer this one. I don't plan to keel over any time soon

Notwitch

Really interested in where you get your support from. Your targets are good and achieveable but getting the right support is key.

Next season (the season just starting?!), how's the support network going to change - coach, experienced clubmates, boards.ie, other sites etc.?

What blogs do you find valuable?

Any thoughts on the structure of the next 9 months?

Running focus, any mileage, # run targets?

What do you reckon will be your longest turbo/ride and run between now and the end of the year?

How late will you watch the Kona coverage on Saturday week - who'll you be tracking? What's your prediction?

Thanks for this.

TFBubendorfer

Connemara clearly showed that you are well capable of running well under 3 hours, but that year also showed that there is a price to pay for that kind of performance.

Are there any thoughts regarding a sub-3 marathon, or will you solely concentrate on the triathlon?

--amadeus--

I love the way runners are asking about the sub 3 and triathletes are asking about training!

1 - Which will be easier / give the bigger sense of achievement, sub 3 mara or sub 10 IM?

2 - Best bit of advice you would give a starter triathlete?

3 - Limerick Tri Club, worth joining?

4 - Aren't you a teeny bit embarrassed at liking Michael Jackson?

5 - Fantasy Dinner Party, you can invite 2 people from the running world, 2 from tri and 1 other, who do you pick (living or dead)

Good idea btw Tunney, and for those who don't remember the legendary "good old days" here is version 1 of this thread

rainbow kirby

Chrissie Wellington, Julie Dibens or Mirinda Carfrae. Pick one.

Money no object, what would be your dream bike?

Favourite motivational quote?

Most embarrassing thing on your iPod?

kingQuez

Good man MCOS

What's the worst piece of advice you ever took from someone?

Rip a plaster off, or peel it off slowly?

ecoli

Great idea alright (cant believe I missed it the first time round:rolleyes:)

Do you feel your fitness in each sport is specific or are they connected? Like do you feel when you improve dramatically in one area does this show in your performance for in the other two at all?

Similarly in terms of peaking is this specific to each sport or do you find this is a more general across the board process?

Bambaata

Fair play tunney on rekindling the old topic!

What three things would MCOS 2011 give to MCOS 2008 which might have made the leap into triathlon easier?

In your darkest moments have you ever thought of packing the triathlon in? And if so what brought you back?

Rowing, rugby or triathlon, which would you prefer to be at the top of?

Is Shotgunjunior already on the triathlon path ;-) ?

Yuliya Yelistratova or Helle Frederiksen (Im praying i know the answer here!)

RedB

MCOS, I'm interested in how you're able to maintain such a relatively high training volume and quality (as per SBR Challenge, its higher than most here). In particular I'm interested in how you handle fatigue and motivation.

Is your training volume as a result of gradual adaptation over years or were you always able to handle plenty of training?

Do you feel high levels of fatigue normally during a typical training week and are just able to recover quickly that day or do you push through until your rest day / easy period. Also how much sleep do you typically need a night and do you nap regularly outside of that?

How strongly do you manage your diet?

Do you actively manage the 'fatigue balance' between doing enough and overdoing it at your level or if its on the plan it gets done and adjust the following weeks plan if still fatigued at the end of the week?

Re time management - do you often get conflicts between your training plans and what life throws at you especially re evening sessions e.g. having to work late, go to family stuff, extra household chores?

Do you make a training plan for weeks or months ahead and how often would you review it in both directions?

Do you have any arch-nemisis(s?) (a la catweazle) that you try to chase down or stay ahead of in training or events? What drives you?

Also - do you use energy / recovery drinks much and if so are they home made or branded?

RacoonQueen

You obviously plan to make changes for next years IM attempt, whats the main change you're going to make in your training?

Whats your favourite flavour of crisps?

shotgunmcos

Notwitch wrote: »

Really interested in where you get your support from. Your targets are good and achieveable but getting the right support is key.

Next season (the season just starting?!), how's the support network going to change - coach, experienced clubmates, boards.ie, other sites etc.?

What blogs do you find valuable?

Any thoughts on the structure of the next 9 months?

Running focus, any mileage, # run targets?

What do you reckon will be your longest turbo/ride and run between now and the end of the year?

How late will you watch the Kona coverage on Saturday week - who'll you be tracking? What's your prediction?

Thanks for this.

Hi Notwitch

My OH Caz is amazing and a great balance for me in general. My siblings are my best friends and they don't hold back on feedback. They are the first to let me know i my training is taking over my life or my parenting etc.. I keep a boards log for a reason. Its a good place to just off load a load of sh!te that pretty much everyone else in my life would be bored by. By blogging it out here I have enough brain cells left to have nrmal conversations with my loved ones. Also the support around these parts is pretty positive and accountable at times. I have some mates in the club who emil me to check up how I am if I haven't been seen at session in a week or so. I spend most of my time outside tri with people who energise me and limit my time with those that suck my energy from me.

The difference to this in the next year will be adding a Coach to the mix. I'm taking a Coach on with the sole pupose of rescueing myself from myself.

I follow a few of the Tri and running blogs on Boards and just dip in and out of some ITU and IM Pro ones. I haven't followed much in the last few weeks., too busy.

Next 9 months? Next month is off season all easy and stabs of bike intensity, nothing long. Then Base training up to March and into the IM block up to end June. Just startd with the Coach though so kinda feeling this out for now

Ha longest turbo and run before then end of the year All the big ones are behind me. I doubt I'll hit more than 3-4 hours bike and 1.5 hours run for the rest of 2011

Run targets? None. Literally on a diet of easy 30 minute runs for the rest of the month then I'll build into a run block. It will be more about running form than any mileage or sessions targets

Kona? I reckon there will be another Brit lady on the podium with Chrissie. Julie Dibens more than likely. For the men? Realert ahead of Chris Lieto and Craig Alexander

TFBubendorfer wrote: »

Connemara clearly showed that you are well capable of running well under 3 hours, but that year also showed that there is a price to pay for that kind of performance.

Are there any thoughts regarding a sub-3 marathon, or will you solely concentrate on the triathlon?

If the sub3 attempt is a big effort in the spring then you really have to consider the recovery strategy carefully if you have another goal in mind in the summer or Autumn. Its tough to peak more than twice in a year and even that is a art. Just like coming back from an injury I'd imagine, if you get stuck into intensity too early you will carry symptoms with you. I'll give the sub3 attempt more respect next time. I was wrong to think it would just some off the back of a wad of IM training :rolleyes:

--amadeus-- wrote: »

I love the way runners are asking about the sub 3 and triathletes are asking about training!

1 - Which will be easier / give the bigger sense of achievement, sub 3 mara or sub 10 IM?

2 - Best bit of advice you would give a starter triathlete?

3 - Limerick Tri Club, worth joining?

4 - Aren't you a teeny bit embarrassed at liking Michael Jackson?

5 - Fantasy Dinner Party, you can invite 2 people from the running world, 2 from tri and 1 other, who do you pick (living or dead)

Good idea btw Tunney, and for those who don't remember the legendary "good old days" here is version 1 of this thread

A sub 3 would be easier standalone but I'd trade it in a heartbeat for a sub10 IM. Just or the sheer amount of work and sacrifice that goes into the IM. In saying that though I felt absolutely exhilerated after running 3:00:20 in Conn. It took me quite by surprise.

Now the real deal would be a sub3 off the bike!!!

Best tip for a starter triathlete? Join a club

Limerick Tri? Yes I would recommend it. Its not a bricks n mortar like a lot of tri clubs so the club training sessions are where you get to meet people. There are all levels in each of the 3 sports and sub training groups all over the place. I love the social element to it and the standard at the club is spread over a large spectrum of abilities and interests. With over 200 members its hard to know everyone but hey you know me already

I'm not embarassed in the slighthest by my taste or lack of in music. Billie Jean comes on and I'm dancing. It could be in the middle of a shopping center!

Dinner
Carl Lewis
Chrissie Wellington
Bill Clinton
Faris Al Sultan

Dessert
Alyson Felix

kingQuez wrote: »

Good man MCOS

What's the worst piece of advice you ever took from someone?

Rip a plaster off, or peel it off slowly?

To fly with Ryanair.

Rip it off

rainbow kirby wrote: »

Chrissie Wellington, Julie Dibens or Mirinda Carfrae. Pick one.

Money no object, what would be your dream bike?

Favourite motivational quote?

Most embarrassing thing on your iPod?

Ah jaysus do I have to pick on of those? mannn.. ok Julie then

Quote
http://www.youtube.com/watch?v=9rFx6OFooCs

I also like Fortune favours the Brave

Most embarassing thing on my iPod? Its all hip hop and dance so nothing really. I'll admit to owning Celine Dion CDs though

ecoli wrote: »

Great idea alright (cant believe I missed it the first time round:rolleyes:)

Do you feel your fitness in each sport is specific or are they connected? Like do you feel when you improve dramatically in one area does this show in your performance for in the other two at all?

Similarly in terms of peaking is this specific to each sport or do you find this is a more general across the board process?

Specific for the most part. Running fitness does not transfer to the pool. Good runners do ok on the bike, especially hill runners. Bike fitness is the easiest to transfer IMO basically because you can do a lot of volume with lower injury risk (well, apart from crashing and falling off of course)

Peaking for tri is tough as you have to not only peak in each sport but string them together. Its rare you have all 3 firing as you want them to be on race day

Bambaata wrote: »

Fair play tunney on rekindling the old topic!

What three things would MCOS 2011 give to MCOS 2008 which might have made the leap into triathlon easier?

In your darkest moments have you ever thought of packing the triathlon in? And if so what brought you back?

Rowing, rugby or triathlon, which would you prefer to be at the top of?

Is Shotgunjunior already on the triathlon path ;-) ?

Yuliya Yelistratova or Helle Frederiksen (Im praying i know the answer here!)

Hmm 2011 MCOS would tell 2008 MCOS to
1. chill out!
2. get swim lessons
3. learn proper running technique

The closest I came to packing it in actually was after Berlin last week. I was so dejected I wanted to A) never run a marathon again give up tri for a while to get the sub3 off my back

What brought it back was Caz saying she would train for a sub4 if I went for sub 3 again (Caz hates targets)

Helle

RedB wrote: »

MCOS, I'm interested in how you're able to maintain such a relatively high training volume and quality (as per SBR Challenge, its higher than most here). In particular I'm interested in how you handle fatigue and motivation.

Is your training volume as a result of gradual adaptation over years or were you always able to handle plenty of training?

Do you feel high levels of fatigue normally during a typical training week and are just able to recover quickly that day or do you push through until your rest day / easy period. Also how much sleep do you typically need a night and do you nap regularly outside of that?

How strongly do you manage your diet?

Do you actively manage the 'fatigue balance' between doing enough and overdoing it at your level or if its on the plan it gets done and adjust the following weeks plan if still fatigued at the end of the week?

Re time management - do you often get conflicts between your training plans and what life throws at you especially re evening sessions e.g. having to work late, go to family stuff, extra household chores?

Do you make a training plan for weeks or months ahead and how often would you review it in both directions?

Do you have any arch-nemisis(s?) (a la catweazle) that you try to chase down or stay ahead of in training or events? What drives you?

Also - do you use energy / recovery drinks much and if so are they home made or branded?

Hi RedB - the volume this last year was a real balancing act. I basically got lots of training sessions done before the world woke up and got on with its business. Lunchtime runs was a good way to dust off a couple of runs a week too. I manage energy by ensuring I eat and drink after every session and take a shake on board after a really tough or long one. I motivate myself by periodically switching off. Absence makes the heart grow fonder and all that... Sometimes just a day off with my family, eating crap and having a laugh sets me right

During my rowing days 10-12 sessions a week was not uncommon and a lot of the training was tough too. I think that just developmed me to handle a decent training load. However as I've proved this week I have breaking points. I went from 10 hours a week for my first 2 seasons to 15 hours a week this year. I went from a few Olympic Tris and an easy Marathon last year to an IM and 3 tough Marathons this year. The step was probably a bit too big. But luckily over the last 3 years I have not had any serious injury (apart from busting my knee the last time I ran down a mountain). I push myself but listen for the response too

There is a certain amount of "just getting it done" in the plan over the course of the programme. Especially early morning swims where you are falling into the pool half asleep. The group sessions are invaluable here. Or the sessions where its milling outside ad you don't ake the easy option. Often with sessions where you start off to just get it done, can develop ito enjoyable training. Its about getting your ass out of bed or out the door mostly. And especially when you are tired. I will not approach a key session like that though. If you are too tired for your key session though there is something not right with the programme. I've had to learn how to let sessions go.

Time management? I rarely get conflict actually. Simply becuse I plan about a month ahead at all times. I break it down to the next 2 weeks ahead and the next week ahead and down again to knowing just what my next 2-3 sessions are. I create the training plan around my life. I take all the available time I have after Life commitments and I plot my sessions into that time. Key sessions first. Evenings are the most likely to spring surprises, like visitors or chores etc.. which is why I'm an early riser.

Each Sunday evening I review the previous week and the week ahead. I'm a geekl about it but I've got to do it. Caz like the fact that I pencil in a free evening for her before I plot any training sessions

Arch Nemisis? There is a Boardsie I'd like to beat in a race someday alright but I've got to learn to run for it to be even a fair race. Other that that there is a lad at the club I aspire to beat someday too.

shotgunmcos

RacoonQueen wrote: »

You obviously plan to make changes for next years IM attempt, whats the main change you're going to make in your training?

Whats your favourite flavour of crisps?

I plan to listen to the Coach!

I'm not a crisps person. Chocolate all the way baby :pac:

Izoard

1) Better experience: Solarer berg (1st time) or Roth finish line?
2) Once you hit sub 10 and sub 3, what's next?
3) Do you see yourself doing IMs for "fun" in 10 years time?
4) Do you train at lunchtime? - if so, how do you manage the work side of things?
5) Chocolate Hob Nobs or Chocolate Kimberleys?

Gringo78

shotgunmcos wrote: »

Now the real deal would be a sub3 off the bike!!!

Stick at it and no reason why not. Sticking at it is the hard part I think though.

zico10

Hi, only started following this thread after over two pages of Q & A's. I can't see the answer to this anywhere, so apologies if it's been touched upon already.

With Roth finished, do you think you took on too much over the year? I'm only talking about races, particularly marathons, not building a house. However much you wished otherwise, did your focus not shift ever so slightly?

Seres

great thread , total respect for the commitment you put in shotgunmcos , hugely motivating . Do you ever have a dip in your motivation during an intensive training program that affects your performance ? If so what do you do to refocus ?

shotgunmcos

Izoard wrote: »

1) Better experience: Solarer berg (1st time) or Roth finish line?
2) Once you hit sub 10 and sub 3, what's next?
3) Do you see yourself doing IMs for "fun" in 10 years time?
4) Do you train at lunchtime? - if so, how do you manage the work side of things?
5) Chocolate Hob Nobs or Chocolate Kimberleys?

1) Solarberg 1st time. I was in a happy place, feeling good and loving it. The finish line was just pain and relief
2) I plan to take over the world
3) Based on my sole experience of IM, I'm not sure how much "fun" they could be. However, yeah sure i reckon I'll have ticked off a bunch of time related goals and it will be more about a trip than an event
4) I do. I bolt from my desk at 1pm and leg it to the first aid room hoping I don't get ambushed in transit. Transition practice #1. Out for a 40-45 min run tops. Back into first aid room (the only free room), towel down. Baby wipes and transition #2. Back to my desk for 2pm, eat and apple or cereal bar and gulp down half a water bottle. Wait for madness to settle and take 5 minutes in canteen to devour my lunch. If I have a 2pm meeting I curtail the run to 35 mins tops and sepnd 5 mins stretching outside to cool down. I get 2-3 of my runs done at lunchtimes if I can
5) Chocolate hobnobs. Gotta be able to dunk them

zico10 wrote: »

Hi, only started following this thread after over two pages of Q & A's. I can't see the answer to this anywhere, so apologies if it's been touched upon already.

With Roth finished, do you think you took on too much over the year? I'm only talking about races, particularly marathons, not building a house. However much you wished otherwise, did your focus not shift ever so slightly?

In terms of Marathons I think I took too much on yes. Perhaps if I had run Limerick easy and just enjoyed it things may have been different. Definitely 2 spring Marathons was a mistake, no doubt about it. If I set my goal as sub 10 and sub 3 then I could have left it at that. Pepper the season with other races but shorter ones where the cost of recovery is not an issue. I figured I could train straight through them

In terms of focus shift. It shifted to sub 3 for Limerick which was not originally the plan. I guess I was on a high after Conn and a couple of pbs in the lead up to it and felt I was fit enough to absorb whatever I wanted to do :rolleyes:

This is the main reason I decided to engage a coach for next year. To rein me back in from myself.

Seres wrote: »

great thread , total respect for the commitment you put in shotgunmcos , hugely motivating . Do you ever have a dip in your motivation during an intensive training program that affects your performance ? If so what do you do to refocus ?

I guess I do Seres just like everyone else. Injury or niggles can knock it for sure. Also, life can just knock you and drop you into a hole with no notice. I'm generally a glass half full kinda guy so that works in my favour. If the motivation dips I reread parts of my diary that was a good place for me. I read about others' successes (I've occasionally plucked some motivation from your log ). For me though nothing works better than a good solid session to get me back on track.

NeedsTraining

Great idea for a thread and have enjoyed the read so far.

1. What age are your kids? Just wondering as I have a young family also and am finding time for training increasingly hard to come by, especially as the little one wants to go to the park etc
2. Are you strict on your diet?
3. What is your typical daily diet? Want to run us through a couple of days food intake?
4. What do you eat before an early morning run?
5. How often do you plan on meeting with your coach?
6. Will Limerick hurling ever recover?

Cheers,

NT

MrCreosote

Great thread. Super stuff all year MCOS and the log is always excellent reading.

1. What's been your favourite event in Ireland
2. Worst injury so far and
3. Cats or Dogs?

shotgunmcos

NeedsTraining wrote: »

Great idea for a thread and have enjoyed the read so far.

1. What age are your kids? Just wondering as I have a young family also and am finding time for training increasingly hard to come by, especially as the little one wants to go to the park etc
2. Are you strict on your diet?
3. What is your typical daily diet? Want to run us through a couple of days food intake?
4. What do you eat before an early morning run?
5. How often do you plan on meeting with your coach?
6. Will Limerick hurling ever recover?

Cheers,

NT

1. Just one 6 year old.

2. I switch on and off the discipline. Generally not strict though

3. Yesterday
:started the day with porridge + pureed apple+banana chopped in + tea. Roast chicken and veg + spuds for dinner. 2 homemade BLTs in the evening + 2 fig rolls + hot chocolate. Snacked on an apple and grapes during the day.
Today
: bowl of alpen, coffee, danacol and wholemeal toast with maramalade this morning. Brown bread sandwich with lettuce, cheese, tomato, onion, ham and mayo in the lunchbox along with grapes, a blueberry yoghurt and an apple. I'll snack on a banana or nutri grain in the afternoon. This evening I'll have pork chops, peas, broccoli and spuds. A cup of tea and some dark chocolate afterwards.

My weakness is biscuits. I have moments where a pack can disappear in minutes

4. Generally I eat nothing for most runs. If its a long one I'll have a glass of orange juice and half a bagel with jam or honey. Or I'll have a glass of water and a banana with peanut butter pasted on top and honey drizzled over it

5. Coach is based in the UK so its mainly email and I'll introdce skype soon. I coach one of my own clients by skype and it works well.

6. Doubtful. Its not the main sport in Limerick.

MrCreosote wrote: »

Great thread. Super stuff all year MCOS and the log is always excellent reading.

1. What's been your favourite event in Ireland
2. Worst injury so far and
3. Cats or Dogs?

1. If I was only able to do one more event in Ireland it would be Kilkee.
2. I did a bit of hill running in 2009 and loved it. I fell on a descent though and opened up my knee. I missed 6 weeks of training for Kenmare because of it. That hill run series has since become an IMRA series and I get emails aboiut it every week. I'm definietly asking Santa for a pair of decent trail shoes and I plan to use them next summer. It was probably some of the most enjoyable running I have done but comes with a high risk of injury.
3. Dogs. I lived with my Brother a while back and he had a cat that shat in my shoe. When I came home from work I couldn't pin point where the smell was. I thought he had just shat in the bath as per usual and the smell still lingered. I eventually found the shoe and rage set in. I literally punted him from the front door out onto the green in front of the house. I made a good satisfying connection too. He landed softly on all fours though, gave me a withering look and strolled under the bushes for a nap.

ecoli

Hope Tunney dont mind me changing the title. Just thought it might be a good idea to help keep track of things for people. I will edit it every Wed to change the ART who is under the spot light

tunney

Gringo78 wrote: »

Stick at it and no reason why not. Sticking at it is the hard part I think though.

Only one person who has raced under the irish banner has ever run sub three off a respectable bike time. Muldoon. one other sub three run off the bike last year but that was a slow bike.

sub three off a solid bike is not to be sniffed at.

Gringo78

tunney wrote: »

Only one person who has raced under the irish banner has ever run sub three off a respectable bike time. Muldoon. one other sub three run off the bike last year but that was a slow bike.

sub three off a solid bike is not to be sniffed at.

Not disrespecting it, and by sticking at it I didn't mean putting in a solid 6 months training, I meant lasting longer than the typical 3 year lifetime of a triathlete that you talk about i.e if we're here in 4 years time discussing how great MCOS is for putting in 15-20 hour training weeks then I have no doubt he will be running sub 3 off the a decent bike but the odds are really against that being the case. Thats what I meant by sticking at it.

tunney

Gringo78 wrote: »

Not disrespecting it, and by sticking at it I didn't mean putting in a solid 6 months training, I meant lasting longer than the typical 3 year lifetime of a triathlete that you talk about i.e if we're here in 4 years time discussing how great MCOS is for putting in 15-20 hour training weeks then I have no doubt he will be running sub 3 off the a decent bike but the odds are really against that being the case. Thats what I meant by sticking at it.

Brings us nicely onto:

MCOS: do you think, in all honesty, you have a sub three off a solid IM bike in you? Do you feel you have the body shape and composition or could get to them to be an efficient runner?

Gringo78

tunney wrote: »

Brings us nicely onto:

MCOS: do you think, in all honesty, you have a sub three off a solid IM bike in you? Do you feel you have the body shape and composition or could get to them to be an efficient runner?

Along these lines, how low would you like to go on your race weight? I think you had thrown out a figure before based on your rowing days but would you revise this on the basis that maybe rowing requires more muscle mass than triathlon (or does it? I'm kinda guessing here. I know a triathletes ideal race weight should probably be a few kg more than a runners because of the bike). Whats your height & weight?

I know you failed to hit the target race weight by a few kg, would you change the weight loss next time around i.e try to lose the weight before hitting into the heavy part of the IM training schedule? Probably risky/dangerous to try to lose weight during IM training

shotgunmcos

tunney wrote: »

Brings us nicely onto:

MCOS: do you think, in all honesty, you have a sub three off a solid IM bike in you? Do you feel you have the body shape and composition or could get to them to be an efficient runner?

Good questions. Now THAT would be a lifetime goal to set. But realistically.

Given the general rule of running within 10% of your standalone Marathon off an optimum paced bike. It would appear that a 2:40 Marathon is a basic minimum requirement. You would need that kind of Marathon speed in you comfortably to even consider it.

On top of being a 2:40 Marathoner you would have to be a damn good biker. It not about being a really good runner but about being a VERY good runner biker.

Consider that top IM runs of the Pros would be in the region of approx 2:45 off a 4:30 bike. A relative comparison would be 2:59 off a 4:54 bike (9-10%) slower. Obviously you would be an 8:55 IMer ar there abouts

So the second minimum requirement I reckon you would need to be in about 4:30 180TT bike shape to even consider it.

So sub 2:40 standalone marathon + sub 4:30 standalone bike.

No hope. I have a chance at that kind of bike shape but for the run? I carry way too much upper body weight (lean weight) to run like that. A mate of mine is this kind of runner (the nemesis I aspire to). He's a 33min flat 10k, 1:20 half off the bike kinda guy (remind you of anyone?!) and is due to do his first Marathon at Dublin in a few weeks at "casual pace". ie he will jog a sub 2:50 or so

I'm 33, 180cm, 78kg 12%BF does that sound like a sub 2:40 runner to you? The lowest weight I can ever remember being was 73kg. The ..ahem.. chunky gene runs in my family. We are built more for wrestling than running

shotgunmcos

Gringo78 wrote: »

Along these lines, how low would you like to go on your race weight? I think you had thrown out a figure before based on your rowing days but would you revise this on the basis that maybe rowing requires more muscle mass than triathlon (or does it? I'm kinda guessing here. I know a triathletes ideal race weight should probably be a few kg more than a runners because of the bike). Whats your height & weight?

I know you failed to hit the target race weight by a few kg, would you change the weight loss next time around i.e try to lose the weight before hitting into the heavy part of the IM training schedule? Probably risky/dangerous to try to lose weight during IM training

Interesting question too Gringo78. My rowing race weight was about 75kg. We did a lot of strength endurance weights sessions back then throughout the winter an into spring. Then as weather improved and we did more rowing that gym/ergo work work the weight would drop off. I remember being very lean at that weight and at peak fitness too. So, I targetted 75 for the IM. Ideally I don't need the upper body mass and losing some of it would definitely help the running. The lighter the better eh? Plenty of people at the club have commented on how my body shape has changed in the last 2 years since taking up Tri. I've spent precious little time at the gym and have definitely lost some bulk. This year I actually hit 75 by April but I was actually 76 for the IM. As I changed from base to IM training I lost the focus I had on my diet and probably maintained a constant calorie surplus. I've set my sight on 70-72kg for next year to see if that makes a difference. Its very ambitious. Its pretty much down to diet for me to do so. I've an interim target of hitting 74 by the other side of xmas

Notwitch

How did you select your coach ? Any concerns re him being UK based ? Who interviewed who?

Do you reckon having a coach will limit your log - the detail in the past always made for good reading?

Enjoying the new boards IM logs?

shels4ever

What will you do when you don't agree with your coach, or have other ideas, was it hard to hand over total control... Do you know best ?

Also when picking your coach did you go for someone that would think along the same lines as yourself ?

shotgunmcos

Notwitch wrote: »

How did you select your coach ? Any concerns re him being UK based ? Who interviewed who?

Do you reckon having a coach will limit your log - the detail in the past always made for good reading?

Enjoying the new boards IM logs?

Word of Mouth. Research. IM history. General approach. Percieved strengths etc... I've no concerns about being UK based. If I was looking for a swim Coach I may have reservations but I was essentially looking for a no nonsense sciency kind of approach and someone who cares about being a coach and not the idea of bing a coach. Someone with a bank of knowledge to tap into. I interviewed the Coach and probed him with my own Coach hat on.

I once had a local Coach after my rookie year and that didn't last long. I asked too many questions and his M.O didn't suit me. Nice guy though.

Re: The log. I won't completely change the log. I won't be laying the programme out for plagiarism but I'll drop numbers in as I feel. The log is a great tool for review and planning and the numbers and sessions by themselves are meaningless really and its easy to fall off the wagon if the log becomes a stats log. I'll try to express more about how I'm feeling about training and the journey and share what I'm learning. The race reports will be as long and boring as ever

shels4ever wrote: »

What will you do when you don't agree with your coach, or have other ideas, was it hard to hand over total control... Do you know best ?

Also when picking your coach did you go for someone that would think along the same lines as yourself ?

I'll tell him I don't agree with him and what I don't agree about! Coaching isn't about knowing what is best all of time. I'm often happy to dig for the answers myself and if the Coach can facilitate That then cool. What I'm really looking for is someone to work with the feedback I give him. To listen and respond. Not just fire the sessions at me. It was hard to hand over the reins and I have to put some trust in the motion too. There is already a difference in the programme than I would have created for myself so the proof wll be in the pudding so to speak. We wil just have to wait and see..

Yes I picked someone who was on a similar wave length but who balances my own self limiting beliefs with his natural delivery.

Nwm2

I haven't seen this in the thread, but it may be in your log:

What is your FTP?

shotgunmcos

Nwm2 wrote: »

I haven't seen this in the thread, but it may be in your log:

What is your FTP?

Its been a while since I tested it to be fair but last test was a T60 and came out at 312w on the flow. It was a brute of a session. I do my turbos based on this value as old as it is. I'll have a better idea this time next month as I have some fairly juicy turbos lined up for my sins. Tempos, step ups, VO2 ladder and pyramids and the daddy HOP... gulp!

tunney

shotgunmcos wrote: »

Its been a while since I tested it to be fair but last test was a T60 and came out at 312w on the flow. It was a brute of a session. I do my turbos based on this value as old as it is. I'll have a better idea this time next month as I have some fairly juicy turbos lined up for my sins. Tempos, step ups, VO2 ladder and pyramids and the daddy HOP... gulp!

Any plans to test on a power meter? Put that one to bed once and for all