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Alanya, Turkey 2013 - My Euro Dream Odyssey

  • 11-01-2012 8:02am
    #1
    Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭


    Well here it is the third installment of my training logs, here are the other two for anybody interested:

    Keen to see what the future may hold
    Swim, bike, run...if only it were that simple!


    Five Year Plan

    "If you want to make God laugh, tell him about your plans" - Woody Allen.
    I am very aware of this quotes but I still feel it's important for one to get where they want they need to have some sort of a plan. So this is my (rough) five year plan:

    Year 1 Olympic/Sprint
    Year 2 Olympic/Sprint
    Year 3 HIM
    Year 4 HIM
    Year 5 IM

    So that might dispel the usual talk at the end of each season regarding the following seasons goals :) So according to this I will be 35 when I try my first Ironman event, that will mean I have 7 years of triathlon under my belt.

    My Reasoning and Some Hopes and Dreams

    Well I feel I haven't reached my potential at sprint/olympic yet and I would like to do that before moving on. This will also provide me with a solid base for moving up in distance, so it's about a progression, however life may/will dictate what actually happens over the next few years.

    The main reason is trying to reach my potential, put simply I guess I want to get as close as possible to 1 hour for a sprint triathlon (currently 1:04) and as close as possible to 2:05 for an olympic (currently 2:10). It's to do with an obsession for speed and getting faster. Another thing that would occupy time in my mind is wondering what it would feel like to actually win a race, to be no. 1, to break the tape and have a title to defend the following year. Only a tiny tiny percent of people will ever experience that feeling and I want in on that club. There are a few on here that are in the winning club so some day, some day, who knows? I started thinking like this at the end of 2010, I'd even make myself every medal ceremony going just to keep me motivated! It works. Every time I see others getting presented with medals (or whatever) it makes me want it even more :) Now in 2011 I did podium once and I was walking on a cloud for the rest of that week, even though it wasn't a NS race, still I was battling it out with the best of the west and it gave me great self belief. This is just me and my hopes. I have great respect for anybody who just decides to get off there couch and get out there and do something, anything and indeed I am very supportive of many of those people in my everyday life and try to help them where possible.

    The biggest motivation is however to do with the title of my log. Drunk and hardly even able to see my computer screen, on the 26th of June I was already googling and searching for ways to get a faster run - I'd need this if I was to get what I really wanted - a European AG Champ Medal. I think I have stated before that I would not go to these AG champs again unless I thought I was in with a good chance of getting a medal. Now when I sat down with my coach in Sept and stated my goal it was met with a raised eyebrow but I went onto explain why I thought the goal was attainable. Last year in Pontevedra I raced the wrong race. I was poised for a great sprint race but I was in the olympic distance race. It only dawned on me about 2 weeks before the race I realised that I had no prep for a 10km run, whereas I just PB'd in a 5k after about 3 weeks of speed work on the track. Then looking back at the sprint distance times I am very sure I would have finished 5th or 6th in my AG (half my oly time and minus 1 min). Coach seemed to come around to what I was saying but interjected with "you need to be faster at everything". Of course he is right, it ain't just about my running.

    Ok, and what if I fail? Well then I fail, no problem. At least I will have tried something special. The worst that could happen? I become the best triathlete I can be along the way - cool, I'll take that as a consolation :cool:

    So there I was, 2am, Linda fast asleep, we had been out with the Irish team and I was searching... Even when I was out that night I wasn't in the moment, all I could think about is how do I get one of those medals. It was that night that my heart went out of my second A race of the season - Galway 70.3. Although I enjoyed that experience I was just mad for the winter so I could get my head down and get on with the training. SO why not the Euro's 2012? I wouldn't be ready and it's on too early in the year and in Israel :eek: (much as I'd love to visit that country). SO I am giving myself plenty of time. As far as I am concerned 2012 is about experimenting, getting consistent with training, strengthening my weaknesses and getting up there domestically - try to break into top 10 of NS races. As far as I am concerned my next A race is in Turkey on the 14th of June 2013 :) For the purpose of this year I have picked races to peak at so I can practice the art of peaking (my first peak will be roughly around the same time of year as ETU 2013).

    So for this season...

    2012 Season

    Now to discuss my races, goals and objectives for 2012.

    Races

    Races 2012

    Jan Sun 15th

    Tuam AC 8k Already a race gone due to knee

    Feb Sat 18th

    Ballinrobe Duathlon

    Mar Sun 18th

    MSB Paddy Weekend 5k

    April Sat 21st

    Sportsman Duathlon

    May Sat 12th

    Valentia island Sprint (NS+NC)

    June Sun 3rd

    TriAthy Sprint (NS) A Race

    June Sat 9th

    Crooked Lake (NS) A Race

    Then 5-6 days Euro 2012

    June 20th Weds

    Bray Aqua

    June 23rd Sat

    HOTW (just love this race and a good mate is coming home from Oz to race it)



    So the A races: TriAthy Sprint, Crooked Lake Triathlon and Blacksod (Sept).

    Goals

    I guess my goals are simple. Try to prepare as best I can, be committed and consistent, for my A races. Then try to execute the race plan as best as I can and have a feeling after the race that I couldn't have pushed or tried harder.

    Objectives

    Swim

    400m TT sub 6:10 (6:34 set last June)
    1,000m TT sub 17

    Bike

    20k TT sub 29min
    40k TT sub 61min

    Run

    Run a sub 17:30 5k by years end (currently 18:14)
    Let 4:20/km be my easy pace by years end (currently 4:30-4:40/km)

    Limiters

    After last season I identified 2 limiters:

    Weight and Diet

    I was too heavy and big for what I wanted to do. Already I am well on my way to fixing that. Just before christmas I was 76.3kg- lowest since I was a teen! More about losing weight it has to be about reducing body fat and gaining/maintaining lean muscle. Now I am sure I've lost muscle since Sept but with the big gear work and buoy and band/paddle work I think I will gain lean muscle that is more geared toward triathlon. That along with core work and working on my weakness should see a different shaped El D for this season :)

    Helping me do all of this is Matt Fitzgeralds "Racing Weight". The foods I now eat are of a higher quality and I've learned the importance of eating the right type of food and the right time. I've also learned to plan my diet with the next session/or two in mind. Over christmas however all bets were off ;)

    Consistency

    I felt I had to be more consistent with training as well and if this meant less racing and more training then so be it. Since going with the coach my consistency has really improved making 97%+ of sessions.

    Where I am Right Now

    Much better shape now than this time last year :rolleyes: 10kg lighter and still more to come off, so I feel I am starting 2012 with a head start.

    Swim Although I have no TT's I do feel that I am a better and faster swimmer already than the end of last season. The drills I am doing are really helping and as the season draws closer I am sure I will add the extra bit of speed needed for a 750m swim.

    Bike I've done one FTP test but the numbers that came from that cannot be trusted although I am working the HR numbers that came from it. So I'm not too sure where I stand currently but one thing I can say for sure is that my quad size has noticeably increased :P so maybe.... I'll see how I feel in my first duathlon in Feb.

    Run Well I was only 2 months with the coach, a lot of easy running and some fast and build work, that coupled with the weight loss and i knocked over 30 sec off my 5k PB time! That was before christmas and I have certainly gone back a bit since, that doesn't worry me as it was christmas and all that goes with that. What does worry me is this IT problem. More on that during the week when I confirm it as an actual IT problem.


    For those who think I am a dreamer (which I am ;))

    “All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake up in the day to find it was vanity, but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible.” - T.E. Lawrence

    So now the hard work begins, here goes....520 days to go :)

    picture.php?albumid=1633&pictureid=11657


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Comments

  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    Good luck with the training and the log chief
    Btw - "Crooked Lake (NS) A Race" - I see sub 60 for sprint distance right there for you.


  • Registered Users, Registered Users 2 Posts: 5,033 ✭✭✭griffin100


    Oh to be young enough to have a 5 year plan.............

    Best of luck with this, I forsee many podium places in your future young man!


  • Registered Users, Registered Users 2 Posts: 1,165 ✭✭✭insinkerator


    Good luck with it! :)


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


    Worth waiting for! :cool:

    Best of luck with the goals. Lofty goals but heh if you don't try you'll never know. I believe you have the right work ethic and with the right coaching I don't see why you can't achieve those goals.

    Hope the physio session went well.


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    Thats oddly similar to my plans for the year, with concentrating on getting faster this year, with a late Summer 2013 main goal.

    Best of luck with it. Nothing wrong with lofty ambitions. Its something to picture in your mind during the hard times, like when your legs are on fire and your arse is in bits after 80minutes on the turbo. No? Just me then...


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


    Galway Cope with better weather also should get you under the hour - although I dont know if it is even being run this year. You stopped your event list in June - are the following months open to change. Good luck with the training!


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


    Nice one El D! Fair play to you too for pushing the Coach on his stall. Lofty Goals and I feel we only have a taster :)

    Best of luck and health.

    Quick question, what are the QF races for Turkey as I'm interested in that myself? (I can't access most of the TI site at work)


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    Quick question, what are the QF races for Turkey as I'm interested in that myself? (I can't access most of the TI site at work)

    I'm open to correction on this but I believe they havent been selected yet.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Excellent stuff ElD, lofty goals for sure but with your work ethic and attitude there is no reason why these goals are not attainable.
    I have my own 5 year plan as well albeit over Long Distance and hopefully ending with me getting to wear a grass hula skirt at some stage:)


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Best of luck. I know where you're coming re watching medal presentations. No reason it can't be you or anyone else here. Hard work is required that's all, that's what gets you on the podium. Not lofty in the slightest.


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  • Registered Users, Registered Users 2 Posts: 583 ✭✭✭NeedsTraining


    The blockbuster we have all been waiting for.

    Best of luck El D. No reason why you can't achieve your goals. You are focused and have a great attitude to training and racing.

    I hope the recent injury set back is your one and only on your road to the Euro's


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Thanks guys :)

    @Interested sub 60? I'd love it but perhaps not this year. Really have to work on transitions to have them perfect for that. Have you done it before dude? Flat, fast course?

    @grif100 thanks dude, certainly hope you are right! It won't be from a lack of trying and if it's to be, if not then at least I tried. Don't want regrets nor do I want to be one who thought a target was out of reach so never bothered trying and then belittled that target. A bitter old man...it wouldnt sit well with me :)

    @BTH Can you spill the beans on that late summer 2013 target? I tell you one thing, I'd be extremely interested in a log by you. Getting on with things nice and quiet, I'm sure there is big things for you if you continue with it.

    @CW Just finalising what to do after June but Blacksod is in Sept and is A race number 3. That a tough one but a great challenge. Cope was to be A race no. 2 but not on the calendar. However I was talking to Seb (race organiser) he says it is going ahead but in July. Sub 60 there would be very very difficult IMO. A sea swim, and costal bike and run-almost always windy. In saying that it is one of my fav courses.

    @MCOS thanks dude. The qualification races have not been decided as of yet, I am keeping an eye out for them but I will prob just ply based on NS points and should get it no probs (I hope).

    Again thanks guys, I know a lot of back slapping goes on here sometimes but it is nice to have support.


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


    However I was talking to Seb (race organiser) he says it is going ahead but in July. Sub 60 there would be very very difficult IMO. A sea swim, and costal bike and run-almost always windy. In saying that it is one of my fav courses.

    Balls July is getting too close to Swinford for me, he will be going up against the Aquathon as well then more than likely. Theres an early race by Tri Lakes in Cong in May (The Quiet Man Triathlon) - that cold water will kill the fillings in my teeth but I may have to look at that instead. Although running through the Ashford castle grounds will be nice. An Ashford Castle visit was always early in the rotation for courting in my playboy days :D

    You did a 1.04 in a hurricane the last time!


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    catweazle wrote: »
    Balls July is getting too close to Swinford for me, he will be going up against the Aquathon as well then more than likely. Theres an early race by Tri Lakes in Cong in May (The Quiet Man Triathlon) - that cold water will kill the fillings in my teeth but I may have to look at that instead. Although running through the Ashford castle grounds will be nice. An Ashford Castle visit was always early in the rotation for courting in my playboy days :D

    You did a 1.04 in a hurricane the last time!

    It's actually Cope who decide when the tri is run, Seb just organises it for them afaik. Tom O Dowd, the winner, did 1:04, I did 1:07 :)


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    @Interested sub 60? I'd love it but perhaps not this year. Really have to work on transitions to have them perfect for that. Have you done it before dude? Flat, fast course?

    I went 1.04 there a few years back, splits were 9.53, 30.18, 20.57 respectively. Its a fast course alright ;) but is arguably short in *ahem* one or two spots imho. As I said, I see sub 60 for you there this year. ;)


  • Registered Users, Registered Users 2 Posts: 9,454 ✭✭✭mloc123


    interested wrote: »
    but is arguably short in *ahem* one or two spots imho. As I said, I see sub 60 for you there this year. ;)

    Hah, yes. IIRC the bike is about 17km and the run 4.2


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    @BTH Can you spill the beans on that late summer 2013 target? I tell you one thing, I'd be extremely interested in a log by you. Getting on with things nice and quiet, I'm sure there is big things for you if you continue with it.

    I have considered it, but I'm not sure. I don't think Interested would appreciate the weekly bad mouthing he would receive if I did start a log, and I dont know how he would feel about his training secrets broadcast so publically.

    Tipping along nicely, although I do feel a bit behind where I should be running wise. As for summer 2013, whats the hurry....;)


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    I have considered it, but I'm not sure. I don't think Interested would appreciate the weekly bad mouthing he would receive if I did start a log, and I dont know how he would feel about his training secrets broadcast so publically.

    Please feel free to publish the sets I provide on Monday evenings chief. Ive absolutely no secrets when it comes to publishing training approaches. What works for one person may not work for another - and then there's the 'coach' factor - having someone watching your log or on the bank of a swimming pool is arguably more beneficial since we're all human and need ... well ... encouragement/public humiliation from time to time. Congrats on the promotion by the way.


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    interested wrote: »
    Congrats on the promotion by the way.

    Bad news travels fast......


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    Bad news travels fast......

    I sent an email at 3.13 yesterday afternoon guessing that one ;) The People's Choice. Enjoy. So anyway ... now that Im not preventing you from logging your training and all ..... ;)


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  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Well time to put some actual training in this training log. Despite being a week of uncertainy, almost no running and a physio visit I still got quite a bit done.

    Monday 9th Jan

    Very unusual for me to feel tired in the morning swim, I'm usually well up for it. So struggled a bit. The fast 50's at the start were coming in on 43/44. The easy/steady 200's were c.3:40. The 100 mod - 1:38/40. The fast 50's dropped off a bit from earlier in the session to 48/50.

    Dist 2,400m
    Time 1:10

    Weakness/rolling/stretching

    Time 0:35min

    Tues 10th Jan

    Felt much more like myself this morning and got myself into a busy lane were I know they are serious triathletes, there for one reason only-train. This helped to push me more. The NAC back to 50m format. 50 descend: 50, 49, 46, 45. The 100's: 1:51, 1:51, 1:52, 1:50, 1:49. The fast 50's at the end: 46, 46, 47, 48. An enjoyable session and feeling better about the swimming. The more I spend in the pool the better I feel.

    Time 1:10
    Dist 2,200m

    Weakness/rolling/stretching/core

    Time 1:00

    Weds 11th Jan

    Stretches and physio - reckons it ain't that bad and i have really strengthened things up since last he saw of me. Gave me stretches to do 3/4 times a day and said to go for a run this weekend, it should be fine if not come back in and he will work it some more. If I do have to come back he would prefer me to be in a state of fatigue so hour run then come in. Weak glutes could b a cause as well as country roads (running were the road falls off to the left/right). Swimming and cycling is no harm at all.

    Time 1:20

    Thurs 12th Jan

    Bike/turbo - Only got in 40 min, ave cad was 93. No problem from knee. Enjoyable, thank god I can still do some biking and swimming or I'd be seriously depressed.

    Time 40min
    Dist 17km

    Weakness/rolling/stretching/core

    Time 1:30

    Fri 13th Jan

    16x 50 as in (4x 50sw/4x 50bc) X 2 off 10 sec rest. Then 5x 300sw off 6min: 5:33/5:40/5:41/5:25/5:18 took 3 sets until I go the pace right, next time coach says I should be taking them off 5:35/5:40. 3x 100k off 1:30. Then 200bc. First time down at the club since before Christmas and I enjoyed it, always a great atmosphere there, a strong work ethic that rubs off.

    Time 1:15
    Dist 2,800m

    Rolling/stretching/weakness

    Time 1:00

    Sat 15th Jan The 3 Counties Spin - West Version

    One of those lovely winter mornings in the west. This was an easy spin as I did not want to stress the knee, therefore I wasn't too concerned about HR zone. After 10k I felt fine and hit lap to split the spin to see if I could ease into Z2, easy. I did and even some steady effort too. The second hour the HR went up, the speed down and cadence down, I'd say this was more because of the strong enough head wind I had in my face. A lovely day to be out, it had been over a month since I was outside cycling. I really want to get out there every weekend more consistently from now on every weekend. I feel my biking should be better and it will be if I can add this long outdoor cycle EVERY weekend. More detail here

    Time 2:30
    Dist 64km

    Stretch/rolling

    Time 20min


    Sun 15th Jan

    Another lovely day. A lot better than last sunday's 30 min test. Started off very very easy in Z1. I just kept concentrating on form which I must do more often because my form felt great. My fitness however-thats a different story. But first things first, I came through this with no issues and for the last 7 min I pushed on a bit, into high easy, Z2, effort. Very happy but still very cautious and not fully confident yet and I won't be until I have a week r two of easy running under my belt. So easy as we go for now. More detail here

    Time 30min
    Dist 6.24km

    Stretch/rolling

    Time 20min

    Base 3 Week 1 Summary

    09 Jan-15 Jan|# sessions|Time hh:mm|Distance kms
    Total|13|13:10|94.81
    Swimming|3|03:25|7.4
    Cycling|2|03:10|81.01
    Running|1|00:30|6.4
    Strenth/Core|7|06:05|N/A


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Steady As She Goes - Cautious Week - That goes for bike as well as run.

    Mon Morn 16th Jan

    Plan NAC LC Coach Prescribed Session
    Plan NAC LC Coach Prescribed Session

    NAC LC: I like to swim in the lane next to the NUIM guys and Ire development Squad, why? Well it pushes me a bit more and I get glimpses at their form. I noticed one girl while doing kick set and she was practically "on" the water...know what I mean? She seemed to be gliding over it kind of, if that makes sense? So anyway I tried it and I got the sensation, I just made myself feel "taller" in the water, hard to explain but it did feel better.

    Main Set - 150m as in 50 fast/100 cruise, 20 sec rest then 50 fast

    Set 1:150m - 2:43, 50m - 0:44;
    Set 2: 150m - 2:37, 50m - 0:45;
    Set 3: 150m - 2:44, 50m - 0:43.

    Fast 50's: 45, 47, 48, 45. Well felt good but times not great and can do better I think.

    Time 0:50
    Dist 2,200m

    Cannot wait to have more metics when it comes to swimming. 910xt is on it's way from the US anytime soon :)

    Rolling/Stretching/Weakness

    Time 0:30

    Mon Eve 16th Jan

    Plan 1hr Turbo Easy
    Actual 1hr Turbo Easy

    Steady as she goes this week. The 3 different HR readings are because I eased into this. I upped it slightly every 20 min and felt fine in Z2 for the last 20.

    HR 109(94/116/127); SPEED 26.1km/h; CAD 92; WATT 177

    Time 1hr
    Dist 26.1km

    Body Composition Monitoring

    Weight

    picture.php?albumid=1633&pictureid=11719

    Body Fat %

    picture.php?albumid=1633&pictureid=11720

    Muscle Mass

    picture.php?albumid=1633&pictureid=11721

    Well despite Christmas and injury my weight and BF% are still fine and downward or at least the same for the last two weeks. Now keeping a closer eye on muscle mass as I want to ensure that it's fat, not lean muscle that I am losing.


  • Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen



    Cannot wait to have more metics when it comes to swimming. 910xt is on it's way from the US anytime soon :)

    Nice. Let us know how it works out. No need for me to upgrade from the 310 but I like shiny gadgets.


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Nice. Let us know how it works out. No need for me to upgrade from the 310 but I like shiny gadgets.

    I will. My 305 is no longer so I was due an upgrade - cannot wait :)

    Tues Morn 17th Jan

    Stretch/Rolling/Core/Weakness

    Time 1hr

    Tues Eve 17th Jan

    Plan 30 min easy run
    Actual 31 min easy run

    Well still being very cautious so disregarded my HR zones for the first 20 min. For the last 10 min I got into my easy zone (on Sunday I only spent the last 7 min in my easy zone). So I think I will try to get into easy zone for 20 min or perhaps 15 next on the next run - Thurs. So 2 runs down and so far so good.

    First 21 min: Hr 133; Pace 4:51/km; Dist 4.4km:
    Last 7 min: Hr 150; Pace 4:37/km; Dist 2.08km:

    I have to admit here though that it is depressing that I am back to roughly the same level of fitness as I was Oct 3rd when I started this journey. I do remind myself however that it only took 2 months of (90%) easy running to get me to near sub 18 5k shape. I have 4.5 months to my first A race. Just hope I have no more set backs now.


  • Registered Users, Registered Users 2 Posts: 4,131 ✭✭✭Bambaata


    You'll bounce back very quickly. I generally find it takes about 2 to 3 weeks and its like nothing happened. It certainly wont take months


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    Good swim this AM??


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Good swim this AM??

    I really did - where were you???

    Weds Morn 18th Jan

    Stretch/Roll/Weakness

    Time 0:25

    Plan NAC LC: Coach Prescribed Session
    Actual NAC LC: Coach Prescribed Session

    6x 50sw, 1-3 (des): 54/54/49; 4-6 (fast): 46/47/48.

    Main Set, 200p steady/100sw mod-hard/2x 50 fast;

    Set 1: 3:40/1:45/0:49/0:45;
    Set 2: 3:43/1:42/0:48/0:48;
    Set 3: 3:33/1:45/0:49/0:49;
    Set 4: 3:51/1:51/0:51/0:51.

    So set 4 was considerable slower all round, I'm sure more of this and that will became better as I get fitter. Really enjoyed the session.

    Time 1:15
    Dist 3,100m


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    I really did - where were you???

    I was two lanes over from you. That band around your arm is a big give-away.


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    how was your swim? you seeme to be going well, doing plenty of metres anyway. Ya the band is a give away alright, I find it very difficult to recognise others while in their swim gear!


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  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    how was your swim? you seeme to be going well, doing plenty of metres anyway. Ya the band is a give away alright, I find it very difficult to recognise others while in their swim gear!

    Good swim alright although my lane was a little more crowded than yours. Getting a solid 3 swims a week. Was keeping an eye out for a club mate I met last Wednesday morning when I spotted you. Usually in a world of my own in the pool.


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Weds Eve 18th Jan

    Plan 60 min easy turbo
    Actual 60 min easy turbo

    Took 15 min easy to WU and ease into it, just being cautious. then for 40 minutes I got into my easy zone, brought my HR up and was feeling good :) .

    HR 115(125 for the last 45 min) CAD 91; WATT 198

    Time 60 min
    Dist 28.1km


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Thurs Morn 19th Jan

    Plan Weakness/Roll/Stretch/Core
    Actual Weakness/Roll/Stretch/Core

    Time 1:20


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Thurs Eve 19th Jan

    Plan 30 min easy run
    Actual 30 min easy run

    So like all runs AND bike sessions this week I eased into it. I planned not to take any notice of the HR until the last 15min when I would try to get into Z2. However by not noticing the HR I was already in z2 after 5 min and just continued. Still feel unfit but good news that I could keep up this pace for 25 of the 30 minutes.

    HR 146; PACE 4:41/km;
    For the last 17min HR 150; PACE 4:41/km

    Time 31:16
    Dist 6.7km


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Fri Morn 20th Jan

    Plan Club Swim
    Actual Club Swim

    The session:
    6x 100 as in alt 100sw/100bc;
    600sw x1 off 12 easy came on 11:10(ish)
    400sw x1 off 7:30 steady came in on 7min;
    200sw x2 steady off 3:45 coming in on 3:25 for both;
    100sw x4 mod-hard came in on 1:34/1:35/1:34/1:34;
    12x 50sw as in easy 50/hard 50 alt off 1:15, the target was to keep the fast 50's between 45-47 sec. The hard ones were all between 43-45 sec.
    Then 200 CD alt sw/bc.

    The coach noted that I drop my left shoulder too much (I breathe from the right) before getting in the catch position. So it's catch first then pull, not push down, then catch and pull. Also he noted my hands come out of the water little finger first instead of full palm first. So I must remember to rub my thumb off my hip as it exits the water. As 750m is my A distance swim for June I'd love to be holding 1:35/100 which he reckons is totally possible but I'd need to be averaging 10k a week from mid Feb. As it is I'm averaging about 8-8.5k so I guess thats not much of an ask really. Enjoyed the session :)

    Time 1:20
    Dist 3,300m


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


    .... As 750m is my A distance swim for June I'd love to be holding 1:35/100 which he reckons is totally possible but I'd need to be averaging 10k a week from mid Feb.


    Whats 10k a week got to do with swimming a fast 750?


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  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Whats 10k a week got to do with swimming a fast 750?

    I've asked my coach's opinion on this after the mornings session so I'll get back to you.

    From my own experience though I most definitely got fast towards the end of the summer 2011 when I was averaging near and above 10k but I think that that was due to being in the pool 5 times a week so it was spread out and therefore I wasn't doing too many sets in a state of tiredness, it was more quality. I got faster over shorter distances as well as the longer.


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    Whats 10k a week got to do with swimming a fast 750?

    I would have thought the same. Much more likely to hit your target off a great 8k a week than doing an extra 2k for the sake of it. Plus, how much will you gain from that extra 1 hour work? 1-2sec per 100? 15 sec on a 750m swim? An extra hour on the bike a week and you'll save that.

    In saying that, your coach sees you swimming more than any of us do so what do we know!!


  • Registered Users, Registered Users 2 Posts: 4,131 ✭✭✭Bambaata


    I think more sessions a week as opposed to longer sessions should definitely help if the time can be put too it. I think the biggest reason my running came on last year was down to the increased amount of sessions. I had traditionally only done 3 a week but the 4th really helped


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    I've been hesitant to join in here but ... ;) tis a Friday and I'm feeling a little better after being sick for some time. Apologies, its long winded below - but the bottom line is

    10, 20, 30, 40 or 50k a week in a pool won't always necessarily make you a faster swimmer but if doing the right sets it should contribute to your swimming endurance and ability to hold a desired pace over 750m - in a pool - and may help you swim faster in OW - if some tri courses were laned ;)

    Things to bear in mind
    a) El D's swim coach he's referring to has done quite alot in terms of swimming from his own point of view. He tied for 1st place in the OW league in 2010 and has a lifetime experience of swimming and coaching to bring to the table. He definitely didnt achieve those results but having the best swim stroke or even being the fastest swimmer but he knows more about OW swimming than most. That said he doesn't know a whole lot about triathlon.

    b) To a *point* the more sessions you do in the pool, and here's the kick in the n*ts, doing the right thing - the more improvement you should see in your times when swimming in a pool. Translating that to the ow does require you to invest time swimming in OW (Mcos, BTH are just two examples I'm aware of that did at least one OW session a week last summer in addition to regular pool swimming). BUT, as BTH rightly points out - there comes a point where you need to remember whether you want to become a faster triathlete or a faster swimmer. The extra sessions, dealing with the extra fatigue each week impacts biking and running - where's your limiters for overall triathlon improvement - for many it *is* swimming but - that said - if I go 2 or 5 or 10 minutes faster than BTH at Kilkee in the swim it still doesn't guarantee I'll be in the queue for a massage at the finish before him ;)

    c) Doing distance in the pool for the sake of doing distance in the pool (and arguably the bike and run) may not necessarily make you a faster triathlete. A tonne of people on here are being coached and Id have no hesitation saying that all of your coaches talk about quality sessions throughout a week or training period that should be done (in addition to your base work).


    Knowing the individual that El D is referring to Ive no hesitation in saying that its 10k + of quality swim sets and sessions that would help achieve holding 1.35/100 for a 750. There's loads of posters on here from what I can tell that are swimming that already per week - but whether they see a sub 12 min 750 swim soon remains to be seen.

    Anyhow. Clearly I should lay off the coffee again ;) Enjoy the weekend.
    BTW El D, from where I was (attempting to breath) your stroke does look alot better and is testament to your own work and efforts in addition to those keeping an eye on it. The swim endurance is there for the taking but it will only come with the right sets - from what Ive read of your tri coaches sets and what I know of the team you're in good hands imho.


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


    @interested: Great to hear your health is improving dude. Sage words as ever! Nice to have you posting again! :cool:


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  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Thanks for the reponses lads.

    @BTH Ya you are quite right, actually I have AT LEAST 15 sec in Each transition to shave off this season. Never practised them but I will this year as I want to be a well oiled machined ;) Next year though I will want that 15 sec off the swim and more.

    @Bam 100% agree about the frequency of swimming as opposed to longer swim sets.

    @interested great and detailed answer, thank you dude. Of course you have the inside scoop here and you are right about the swim coach in what you say. Good points made and at the end of the day it is about being a faster triathlete and a balance of everything.

    In saying that the swim is important I feel as I want to be in a race at the top end when I get out and not giving 2 min head starts to guys who are decent TT'ers as well.


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Sat 22nd Jan

    Plan 40 min easy run
    Actual 40 min easy run

    The comeback continues and with 3x 30min and 1x 40min easy runs under my belt and loads and loads of stretching and rolling - it's looking pretty good. Again no issues thank god with knee. Due to bad planning I went hours yesterday not eating and so at 9:30 had no choice only fish and chips...that is ok from time to time I guess (been very good at planning the last 2 months) but I ate a tonne! Therefore very sluggish this morning. Because of that and the hilly route I picked I just went on RPE so HR and pace not what it should be. No harm because it was hilly and I'm still being cautious.

    HR 133; PACE 5:09/km; CAD 81;

    Time 40:07
    Dist 7.81km

    Wasn't going to mention it here but....I had quite a 'movement' this morning. I don't know if I'm alone on this but have you ever wondered how much you drop in the pre-race no. 2? How much lighter it makes you? Well I have :) This morning I measured it, before and after. A whopping 0.3kg's (300g)! :o Almost a 'turd' of a kg :pac: That 'sh!t' adds up on a long run/bike on a hilly course! IMO this is significant :)


  • Registered Users, Registered Users 2 Posts: 3,075 ✭✭✭BTH


    Boards.ie needs an alternative to the thumbs up button.


  • Closed Accounts Posts: 2,144 ✭✭✭Bally8


    Sat 22nd Jan


    Wasn't going to mention it here but....I had quite a 'movement' this morning. I don't know if I'm alone on this but have you ever wondered how much you drop in the pre-race no. 2? How much lighter it makes you? Well I have :) This morning I measured it, before and after. A whopping 0.3kg's (300g)! :o Almost a 'turd' of a kg :pac: That 'sh!t' adds up on a long run/bike on a hilly course! IMO this is significant :)

    My first day reading your log :eek: !!!


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Bally8 wrote: »
    My first day reading your log :eek: !!!

    LOL :pac::pac: welcome to the mad house! I hope it hasn't put you off too much!


  • Closed Accounts Posts: 2,144 ✭✭✭Bally8


    Ha ha not at all - I've learned very quickly that there is no place for bashfullness in the world of triathlon:D


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Seriously man i laughed my ass off. I now have visions of you turning up to some races full of laxatives and making a mad dash to the portaloo before the start of a race, all for those precious few seconds:)


  • Registered Users, Registered Users 2 Posts: 5,033 ✭✭✭griffin100


    Ha ha. It's like all those 'contestants' on the TV programmes like The Biggest Looser and Operation Transformation who loose 1lb in a week.........1lb? For me that's a good sh1te, blowing my nose and having a shave :) Good stuff ElD.


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Sun Jan 22nd

    Plan 2.5hr easy spin
    Actual 2.5hr easy spin

    It was back on the turbo again for this one. So I went easy except for some steady efforts (5 steady/5 easy/10 steady/5 easy/15 steady/5 easy) X 2, with 15 easy between sets. Love turbo work, when out on the road you don't get to see the sweat, nor does it burn your eyes. Legs/knees felt good. My strongest discipline the last two years and finally I can say I feel like I'm coming back to myself in the saddle (bike that is ;)). Bike test later this week will tell the tale, must make sure that I have the exact same conditions as the one I did in Oct/Nov, also I am determined to be falling off the bike as there are Q marks re my ability to hurt on the bike :o

    HR/U] 123; Speed 28.3km/hr; Cad 91

    Time 2.5hrs
    Dist 70.9km

    Base 3 - Week 2 Summary

    16 Jan-22 Jan|# sessions|Time hh:mm|Distance kms
    Total|14|13:12|159.2
    Swimming|3|03:25|8.6
    Cycling|3|04:30|129.6
    Running|3|01:42:26|21
    Strenth/Core|5|03:35|N/A


    Again a good week put down in terms of hours. Got through 4 runs with no issues. I think if I have one more week like this, cautious, then my running confidence will begin to build again ahead of my season opener in Mayo on Feb 18th. It's mad that I feel so unfit but yet the weight and body comp has kept on track, won't be long until I see 75.xkg on the scales for the first time since I was a teen I guess. If someone had said that to me this time last year I'd have said that they were mental :rolleyes:


  • Registered Users, Registered Users 2 Posts: 4,183 ✭✭✭El Director


    Mon Morn 23rd Jan

    PLan NAC LC Coach Prescribed Session
    Actual NAC LC Coach Prescribed Session

    50 des: 53/52/48/43
    50 fast: 44/43/43/45

    Then it was 10x 100 PT/SW alternating.

    For the first time in a while my diet was crap at the weekend and therefore woke up feeling tired and crappy. Thought the session wouldn't go well but once I got going it wasn't too bad and I felt strong, I was glad it was a short session though :)

    Time 50min
    Dist 2,200m

    Stretch/Rolling/Weakness

    Time 25min


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