MY ROAD TO IM AUSTRIA 2012

handangeo

Been reading the logs here for quite some time and thought its time to get my own done for a change. My backround - I’ve been doing Triathlon since 2009 and progressed slowly every year since then.
I’m self employed, married, 3 kids one of which is special needs [who is earmarked for Special Olympics Triathlon Gold medal although she is unaware of this yet!], I’m 41 and am a lightass 60kg.
Training must be worked around life and you will see from my log that I’m not a great fan of swimming!
2011 TARGETS:
1 TO GO SUB 2:30 IN ATHY - MISSED BY 5 SECS GRRRRR 2:30:05 :mad:
2 TO GO SUB 40 MINS FOR 10K – DONE 0:38:38
3 TO GO SUB 1:30 FOR HALF MARATHON – DONE 1:28:30
4 TO GO SUB 3:15 FOR DCM – DONE 3:11
5 TO GO SUB 5HRS FOR IM Galway 70.3 – MISSED BY 18 MINS - PATHETIC PERFORMANCE :mad:
6 TO GO SUB 11HRS FOR IM – DONE 10:49:22

2012 TARGETS:

1 TO GO SUB 2:27 IN ATHY OLYMPIC – UNFINISHED BUSINESS HERE
2 TO GO SUB 38 MINS FOR 10K
3 TO GO SUB 1:27 FOR HALF MARATHON
4 TO GO SUB 3:09 HRS FOR DCM 2012
5 TO GO SUB 5 HRS FOR IM Galway 70.3 – UNFINISHED BUSINESS
6 TO GO SUB 10 HRS IN IM AUSTRIA 2012 - A BIG ASK..TOO BIG?
I have just completed 6 of 7 weeks base training , ready for 2 months of build and 2 months of peak work just in time for IM Austria. There you have it, let the games commence....................

handangeo

Christ thats a bit big sorry!

BennyMul

Good luck

Izoard

About f'ing time!:)

handangeo

Race Calendar 2012:

March
Du the Hook Duathlon

June
Tri Athy Olympic
Tri Athy Sprint
Hook or by Crook Dunmore East

July
IM Austria
Tri Grand Prix Kilkenny

August
Caroline Kearney Tri

September
IM 70.3 Galway
Kilkenny 1/2 Marathon

October
DCM

Izoard

What would also be interesting for people to see would be your progression times before 2011 - the improvement curve is pretty steep!

handangeo

Izoard wrote: »

What would also be interesting for people to see would be your progression times before 2011 - the improvement curve is pretty steep!

Ok as requested:

Milestones / improvements to date:
TriAthy 2011 2hrs:30mins / TriAthy 2009 2hrs:47mins
10K TIMES:
2011 38:38MINS / 2010 41MINS / 2009 43MINS
½ Marathons:
KILKENNY 2011 1hr:28 / KILKENNY 2010 1hr:33 / KILKENNY 2009 1hr:45
Marathons:
DCM2011 3hrs:11 / DCM2010 3hrs:23 / DCM2009 3hrs:54
Ironman Distance:
Challenge Roth 2011 10hrs 49 mins / IM Switzerland 2010 12hrs 06 mins
Ironman 70.3:
IM Galway 70.3 2011 5hrs 18 mins / IM Switzerland 70.3 2010 5hrs 55 mins

Dory Dory

Fantastic improvement! All the best to you....and good luck on your races and goals.

handangeo

THURS PM

Swim 1k 23:49 2:18/100m [Was on the clock Missus heading out]

Really rubbish time I know but sure things can only get better....much better. I'm not particularly fond of swimming but it has to be done.

One great advantage of the Garmin 910 is that I no longer have to count the lengths, it does it for me - I'm lick to be testing one at the moment!

pgibbo

Nice progress there, especially for the longer stuff. :cool:

Best of luck with the sub 10 attack

handangeo

FRI PM

Brick Session according to the plan - Bike 1Hr Turbo followed by 4 Miles Z4 - My only fast treat of the week as I have been trying to keep in Z2 for the past 2 months

I purchased a computrainer before Christmas and have struggled calibrating it. Despite doing this twice before the session, it still says I only averaged 175w and 15mph? - I know on the open road with the same RPE I would be travelling at least 20pmh?? I battled on regardless.

Anyway an hour Z2 put down thanks to Dance Nation for company and 4 miles @ 4.25min/k.

handangeo

SUN AM

Bike 55k 1hr 54 hilly route Avg speed 28.5kph Av HR 144

Cold start have done this route the last 5 Sundays, 1st Sunday was 2:04:33 and Av HR 147 - So I have knocked 10 mins off my time and reduced heart rate average. Fitness must be improving.

Thats the 2 month build phase over with, Now the bit I love SPEED!

handangeo

MON PM

10K 44mins inc 4 x 800m @ 3.56min/KM pace - Snuck off work half hour early and was still bright when I hit the ring road. Met some other club members out on a variety of bike/run sessions. This week marks the start of my 8 week build period and first bit of hard work this season.

Have entered "Du the Hook" duathlon on 18th March, it should be good to blow the pipes clear so early in the season.

handangeo

TUES PM

Turbo Session Intervals 45 min 15 min WU 4 x 3 min @ 235w with 1 min recovery AV HR 145 Cadence 90

Struggled with time allotted as was on the clock to be finished - Little ones birthday cake had to be cut , I had needed an hour as per the plan but finished with 45 min .

This was my first interval turbo session of 2012 and boy was I looking forward to it. Had a pool of sweat at the end with is far more satisfying than the last 6 weeks of Z2 long spins keeping the HR in low figures.

Onwards and upwards, Kids soccer training tonight so I can squeeze in a 10k just about

Abhainn

Impressive improvements there handangeo.
IMO the longer the event the better you are. Best of luck

handangeo

Abhainn wrote: »

Impressive improvements there handangeo.
IMO the longer the event the better you are. Best of luck

Think its down to poor swimming times in the shorter races, I can balance out this in the longer events as my bike and run bring me way back up the field.

handangeo

THURS PM

Turbo Session 1hr 10 Min WU, Including 4 x 10 min @ 200w with 3 min recovery

The kids soccer was knocked on the head when a new puppy had to be collected instead. As I was not on the puppy collection duty, I squeezed in a turbo session, after this spent the evening packing goody packs for the Clubs Duathlon in Mount Juliet this Saturday.

handangeo

THURS PM

Swim 1.5k with 1k @ 2.12/100m 22:49min

Right I know its slow as a snail but its 1 min quicker than last week..... SO HAPPY DAYS

handangeo

FRI AM

Turbo > 100RPM 30 Mins Z2 Effort Avg HR 140

handangeo

FRI PM

Turbo 1 Hour AV HR 145 followed by 7k @ 4.09/k pace

Nice hard brick session - well hard for me had a sweat pool under the trainer which is always nice, hammered the run felt much stronger than last weeks brick, however that was maybe due to the few mins recovery while my Garmin found the GPS signal.

SAT AM

Marshall duty at the Kilkenny Tri Club Duathlon in Mount Juliet - A GREAT event and mad jealous not to be taking part...........maybe next year. Course was tough very hilly and a brute of a run.

SAT PM

16k Run AVHR 160 4.51/k pace - Longest this year and had to grind out the last 3k. Legs a bit sore and felt a blister coming on which is very unususl for me.

SUN AM

1 HR AVHR 145 with 3 x 1.5mins all out 250w just to spice things up

Missed out my ususal long bike ride so back to the turbo again :mad:

handangeo

Monday - Rest and boy did I need it, last week was my biggest week of 2012, legs were heavy and tired.

TUE AM

Turbo 1 hr AVHR 142 with http://www.thesufferfest.com downloaded this yesterday and certainly helps pass the hour. Would recommend and will be downloading more today.

BennyMul

handangeo wrote: »

Turbo 1 hr AVHR 142 with http://www.thesufferfest.com downloaded this yesterday and certainly helps pass the hour. Would recommend and will be downloading more today.

they are truly great movies to train to, the downward spiral is a personal favourite, and have kicked off the dwonload of "Hell hath no fury".

handangeo

BennyMul wrote: »

they are truly great movies to train to, the downward spiral is a personal favourite, and have kicked off the dwonload of "Hell hath no fury".

That was this mornings medicine! was holding on for dear life in the second 20 minute section, but had to ditch the TT for the school run :mad:

handangeo

Du the Hook Duathlon 18th March 2012 - 3k 20k 3k

Great weather great race, as usual Waterford Tri Club took the honours.

Fast pace for the first 3k checked my Garmin 3.43/k straight from the gun, held about 16th place, the run was on the beach which had some soft sand at the turn arounds, and as with any beach run they seemed miles away!

A quick transition and onto the bike leg, 2 x 10k loops hilly and windy in places with a poor road surface except for the last 2k. I made up a few places to 10th / 11th on the bike and got passed on the final run to finish 12th.

As I havent been doing that much speed work I felt it on the run as I couldnt push much harder. Overall happy enough Top 10 would have been nice but its a start for 2012.

12th Overall 1:03:36, 4th in AG, 6th fastest bike split:D

Izoard

handangeo wrote: »

Du the Hook Duathlon 18th March 2012 - 3k 20k 3k

Great weather great race, as usual Waterford Tri Club took the honours.

Fast pace for the first 3k checked my Garmin 3.43/k straight from the gun, held about 16th place, the run was on the beach which had some soft sand at the turn arounds, and as with any beach run they seemed miles away!

A quick transition and onto the bike leg, 2 x 10k loops hilly and windy in places with a poor road surface except for the last 2k. I made up a few places to 10th / 11th on the bike and got passed on the final run to finish 12th.

As I havent been doing that much speed work I felt it on the run as I couldnt push much harder. Overall happy enough Top 10 would have been nice but its a start for 2012.

12th Overall 1:03:36, 4th in AG, 6th fastest bike split:D

Great going there George - duathlons suit you!

shotgunmcos

Well done George, nice result. How is the IM training going overall? IMAT training not too far off now

handangeo

shotgunmcos wrote: »

Well done George, nice result. How is the IM training going overall? IMAT training not too far off now

Thanks Mike, things coming along nicely, still not dedicating enough time swimming as I prefer to put that extra energy into bike and run where I can get a much bigger payback.

I teaching myself to suffer and suffer even more on the bike so I'm sure time will tell.

I would be ahead of last year in terms of speed and its all about quality over quantity for me anyhow. I know what I have to do, will I achieve sub-10? its a tall ask as you well know, I'd imagine realistically 10:19-10:29hrs.

I'll see you in Athy it seems, I opted for the Oly, cycle back to Kilkenny afterwards [50k], cycle up again the next morning beforehand to do the sprint aswell - a good training weekend all in all.

handangeo

Still here, but severe lack of updates mainly due to domestic issues and work, however managed to get 9hrs done last week and last night............

1 Mile warm up followed by
800m @ 3.31/km pace
400m recovery
x5
1 mile cool down

Tonight brick session all going well :rolleyes:

handangeo

Another poor week last week only 5 hours done, frustration with work, tired and no motivation. I've got to get my ass in gear, although the work I am getting done is quality

its the hours in the saddle i need.

Mojo is at year low, when I did my plan in January, I know what i needed to do, my 3rd full IM and I understood what improvements i wanted to achieve. Weeks are passing quickly and Austria in looming like a freight train and I'm stood on the tracks with a puncture aghhhhhhhh.

I've got to get my ass in gear and get the hours done, hopefully a brick session tonight 30k bike with a hard run to follow, swim friday, LSR Saturday and 120k bike planned for Sunday...................wish me luck

handangeo

Its over a month since my last post :eek:, where has the time gone - some highlights or lowlights compared to some here:

Tough hilly local 10k at the weekend 39.59 19th/330 and 5th in AG

26k LSR under 2 hrs

Good quality turbo sessions holding my target wattage for 3 x 10 mins @ 3 min recovery's

Open water swimming started this week, the river current was strong but felt good considering as usual the swimmings taken a back seat

Still only getting 8hr average training in per week, but they are all quality sessions. I have a big 3 week training block from now which includes 150k bike with a 10k run afterwards x 2, TriAthy Oly and TriAthy Sprint with a 90k cycle sandwiched between them, Hook or by Crook and cycle home (55k) plus a tough 10k the next day. From then its about a 10 day taper to Austria.

My runnings improved no end and I think thats where I should hope to see the most improvement................I won't hold my breath :rolleyes:

handangeo

Managed to squeeze my bike on board my brothers car en route to Clonmel yesterday evening, he even brought his own to keep me company for a while cycling back to Kilkenny.

What an evening - this makes all the turbos, Wind and Rain sessions all worthwhile, got 45k in although I dropped my brother after 8k [I think he's impressed with my climbing - even I was 5% average gradient over 2 miles stayed in the saddle and maintained 20-22kph. I'm a mph man and all this converting is doing my nut!

Took a few diversions to take in a few hills in Windgap before heading back to Kilkenny via Callan. All in all a good session, I have seen a big improvement in my abilty to maintain my IM pace from my Computrainer sessions the last few months. We will see in Athy if its all in my head or not

handangeo

Friday nights run was a heat nightmare, started off hungry and not hydrated enough, planned 10k turned into walk run hell. The heat and I certainly dont make good friends. Grinded out in the end but it wasnt pretty. The lack of anybody else out should have been an indicator of how warm it was. 10k @ 4.30k pace total 45mins.

Saturday - right off, kids, work etc

Sunday - Club training day duathlon style

Monday - 10k run 1.6k warm up, 3.2k @ 3.43 kph pace, 5.2k @ 4.2 kph pace

Tuesday am - 45 min turbo - 10 min warm up followed by 2 x 12 min 220w efforts with warm down.

All ready for Athy, some unfinished business from last year..........

handangeo

Wednesday evening was too nice for a swim - its funny how I always find excuses to drop a swim session and opted for a 30k TT instead. However I had a valid excuse, with new kit to test as I succumbed to finally purchasing an Scott aero helmet on Tuesday :eek:, ............now I have to perform.

Of course my Garmin then dies after 10mins after it beeped to inform me that my heart rate peaked @ 270 BPM!. However a combination of new road surface, snazzy helmet, no wind and a few rabbits to catch in the distance made for a good session. I felt faster [looked faster ] but there again I would think that.

I knocked 13 minutes off my bike time in Athy from 2011 to 2009 albeit on a slightly different [harder] route, this year I have a new bike, new Zipp wheels, aero helmet, better focused training so I better HTFU on the day and make it count.

We have a Club 10K TT - the hilly one, with the 2 local cycle clubs this evening which should make for a bit of rivalry.

Onwards and upwards.......

Izoard

handangeo wrote: »

Wednesday evening was too nice for a swim - its funny how I always find excuses to drop a swim session and opted for a 30k TT instead. However I had a valid excuse, with new kit to test as I succumbed to finally purchasing an Scott aero helmet on Tuesday :eek:, ............now I have to perform.

Of course my Garmin then dies after 10mins after it beeped to inform me that my heart rate peaked @ 270 BPM!. However a combination of new road surface, snazzy helmet, no wind and a few rabbits to catch in the distance made for a good session. I felt faster [looked faster ] but there again I would think that.

I knocked 13 minutes off my bike time in Athy from 2011 to 2009 albeit on a slightly different [harder] route, this year I have a new bike, new Zipp wheels, aero helmet, better focused training so I better HTFU on the day and make it count.

We have a Club 10K TT - the hilly one, with the 2 local cycle clubs this evening which should make for a bit of rivalry.

Onwards and upwards.......

Another one or the tricked out B2 from last year?

handangeo

Izoard wrote: »

Another one or the tricked out B2 from last year?

Still the B2 but new to Athy

handangeo

Thought the legs could do with a burn before Athy and to see where I am against last year. We had good numbers from the Club with 2 local cycle clubs attending aswell. Weather just perfect warm with only a slight breeze.

Set up to go off in 30 sec intervals, I was 40th off - which gave me some rabbits to catch in the distance. I would always rather be the chaser than the chased for some reason, its a good carrot to keep pushing.

The first 10k is relatively flat with a decent enough surface, caught and passed at least 4 riders here. Then the fun starts a real kick up for the last bit, lots of people struggling here and i managed to catch a few more, it was damp underneath the shade after the days rain and I could feel my back wheel slipping as i forced the power down. I couldnt see my Garmin properly but I'm sure its 8-10% gradient for most of the way, just when your at the top it kicks again .

However pleased with the result joint 1st - Aero helmets work it seems after all! They better this weekend.

handangeo

Up early to register and declined the second box of eggs for the Sprint on Sunday. I was in the last wave so I had loads of time in my hands to prepare. Racked up near the Jenson mania that was taking place. Fair dues to him, he put together some cracking times.

Swim - pretty much the ususal, fish took off and left me for dead, composed myself and got into a decent rythmn. Passed a few near the end which is unusual for me :rolleyes:

Swim 0:30:03

T1 0:01:05

Bike - Out in last wave gave me a chance to pass lots of back markers, weather was perfect, speed was good but the road surface in spots was awful. Didnt bring enough fluid on the bike and paid for it near the end. I was happy with the shift I put in, but lost my gel I intended to take at the turnaround .

Bike 1:07:43

T2 0:01:06

Run - Grabbed a water at the first stop nearly killing the volunteer who was chatting to her friends :mad:, I hate the run in Athy as i prefer to run on tarmac. Stuck with a guy from Hi-elbow tri club and we worked well together. found the first 5k tough until the turn around where my club mate who I thought was ahead of me was 100m behind. Put the foot down and negative split the run, no way was I going to be passed.

Run 0:42:17

Overall 02:22:16 101st and 17th in AG 40-44

8 minutes faster than 2011 and 3 places worse off overall, but first home from the Club.

handangeo

Weathers changed ooppps - what a difference to yesterday, In second last wave and its freezing. I couldnt stay warm no matter what. I just wanted to get started.

Swim - Felt better than yesterday and the current was stronger, just need more practise here

Swim -0:13:52

T1 - 0:01:23

Bike - Windy, wet , miserable, cold but still put the hammer down average speed was higher than saturday but thats the surface helping i suppose. tough enough on the return leg, was hoping for around the 32 min mark so can improve, think i overcooked a bit yesterday and didnt leave much for todays race.

Bike - 0:33:57

T2 - 0:01:12 cold hands cant get the helmet off or runners on. GRRRR

Run - Found easier than ever before, loved the rain and was clocking sub 7 min miles grand, as ever i should have pushed harder.

Run - 0:20:20 [wanted sub 19]

Overall - 1:10:46 93rd 15th in AG and 3rd in the club

A good training weekend for Austria, happy nobody passed me either day on the bike or the run. Another hard 2 weeks and then a taper for me.

handangeo

It took the Chicken curry after the race, 2 cups of coffee and the heat on full on the way back home before I thawed out.

Thats really great preparation for then heat in Austria :rolleyes:

Oryx

Brilliant stuff, H. It sounds like youre pretty much ready!

handangeo

Oryx wrote: »

Brilliant stuff, H. It sounds like youre pretty much ready!

Hmmmm few long bikes I still havent nailed yet, the next 2 weeks will tell alot. Getting serious grief on the homefront re: training - this is the last year of IM it seems

Oryx

handangeo wrote: »

Hmmmm few long bikes I still havent nailed yet, the next 2 weeks will tell alot. Getting serious grief on the homefront re: training - this is the last year of IM it seems

Sounds familiar.... Some days are like the worst points of the Cold War, in my house. I feel your pain!

handangeo

Monday was a right off after Athy at the weekend, spun out the legs for 20 minutes - thats about it.

Tuesday 1hr Turbo after 15 min wu, 12 mins x 3 @ 230w with 3 mins recovery, really struggled on the last one, I think the weekend was still present in the legs. Finished with a low cadence 200w for 8 mins which is tough as I normally spin @ 90-100 rpm. Sweated buckets but a quality session none the less.

For the rest of the week I have to nail a long bike 3-4 hrs, 2hr hard run and some run speed work.............I'll squeeze a swim session in somewhere just because I have too.

Tomorrow 3 weeks I fly out to Austria, its all becoming a bit real now and the nerves are starting to set in :eek:

Of course the doubts are setting in, I know I havent done hardly any long bikes but either did I last year and still managed a 5:30 in Roth, my mantra has been quality over quantity but I wonder will I be found wanting when the time comes.

BTH

Haven't noticed this log before. Good work and some impressive run PBs on the first page. Great stuff over the weekend as well. Did you get loads of strange looks when you told people you were racing both days? I know I did.

handangeo

BetterThanHoyte wrote: »

Haven't noticed this log before. Good work and some impressive run PBs on the first page. Great stuff over the weekend as well. Did you get loads of strange looks when you told people you were racing both days? I know I did.

Sure did, but I declined the second box of eggs! Next year I'm going to include the tryAthy aswell - my only chance ever of a podium

handangeo

Wednesday night called for a long run of sorts, 16k @ an average of 4.20/Km. I am still feeling Athy in the legs, but I haven't slept well since either, I think both races, flat out, at the weekend took more out of me that I imagined.

Weather is awful today so the long bike has been ditched for a swim session, so I will be getting wet one way or another.

Next race on the horizon is Hook or by Crook in Dunmore East, complete with a cycle home afterwards circa 75k, followed then by a tough 10k race the next morning...nothing like a suffer weekend.

handangeo

Thursday - Swim session of sorts 1k done, nothing special just felt a bit better than normal.

Friday AM - Silly O'Clock turbo Session 1hr with 15 min w/u, 10 min @ 220w x 2 and a new favourite 250w, my biggest gear and a low cadence about 60-70 rpm for 5 mins and grind, grind, grind pure hell and back. Finish off with 200w high cadence. I really had to concentrate this morning and nearly bailed after the warm up.

I think its the depressing weather, how in Gods name are we expected to a climatise for Austria, its just not on. Yesterday I finally got around to booking the hire care to travel from Vienna airport to Klagenfurt, it takes circa 3 1/2 hours according to google maps, hmmm we'll see. As long as I manage to squeeze in the bike box, we're all good.

handangeo

Fri Night - School BBQ so any idea of training was quashed :mad:

Saturday PM - 80k bike Kilkenny, Inistioge, New Ross and back, with some really nice long drags which I love. Of course the Garmin died half way through so had to wing it with RPE most of the way home. Normally I have target to keep trying to increase avg. speed. However in this case it was pedal to the metal and keep it turning.

Sunday AM - Swim with the kids managed to get about 400m done before I had to help with the underwater hunt for goggles!

Sunday PM - As it was warm and humid, I threw the kids on the bikes whilst I donned full winter gear including wolly hat to try and replicate some sort of heat training for Austria. I cant talk when I run, and despite a million questions every minute, we managed 10k @ 7.17 min pace [thats miles not km and I cant be ars*d converting it!]

It was really hot and sweaty and I got some funny looks dripping in sweat at the shop afterwards where we all had recovery wine gums and coke :eek:

Week ended up as follows:

Swim 1k (embarrassing I Know)
Bike 150k
Run 26k

Total 8 hrs ish

Not long to go now......

handangeo

Monday - Swim Session about 1k, was on the clock so it was in out kinda stuff and get it done asap

Tuesday - 1hr Turbo after meetings in Dublin with work all day. Legs felt heavy and sweated buckets even though I didnt think it was that warm.

This is meant to be my big training week and I'm struggling to motivate myself into doing anything . I have got to get a long run in tonight, the Club 15k TT tomorrow night, swim and run Friday, race Saturday. One thing stand out I'm still not doing enough long stuff, but its too late now.

handangeo

Wed PM - What was planned was a LSR but what happened was not!
I was late starting, and Germany Vs Netherlands about to kick off, no food on board, which was really great planning. I nearly binned the session for the soccer, but put on the gear, downed a gel and headed out the door.
Normally I'd have to have the session planned in my head , what I wanted to achieve, time, goals etc. If I find I dont do this it always ends up a half hearted affair, so its 100% or nothing these days.

Anyway did the first 3.2k as a warm up @ 4.39/k pace then 6.5k @ tempo pace which for me is 3.55 - 3.59, followed by 3.2k cool down @ 4.25/k pace. It was lashing down just as I finished, what is it with the weather lately?

Total 12k in 54:39 minutes - Not as long as I hoped or wanted, but a quality session none the less.

Tonight is the Club TT 13.5k, its flat but prone to wind, so the plan will be get the job done and home for the match later :rolleyes:

handangeo

Thurs PM - What was meant to be the Club TT was cancelled at the last minute and only muggins here turned up not knowing. I decided as I was wet through at this stage to give it a go anyway.
I got about 3k into it when I nearly got blown under a bus for the second time and thought it was wiser to turnaround and call it a day. It was just too dangerous really, so home it was and sat on the turbo for 30 mins @ Z1 and 110 RPM.

Plus the weather will be garbage for the weekend, so I can see misery for Hook or by Crook in the morning and the cycle home afterwards. Looks like a crate of HTFU for breakfast.