Going to tri this

joey100

New to triathlon and thought I would start a training thread here in the hope it will motivate me to train more!

First off apologies about the silly thread title! Couldnt really think of anything!

Bit of a background on me, Kayaked from the age of 8, won a few competitions but after a few nasty injuries to friends and near misses have nearly completely given it up. Only time I kayak now is when I am teaching beginners which is not often. As well as this played a lot of soccer, played at college level and was alright but a little small for it!

Around a year ago I decided I needed something to keep me busy in the evenings, few friends had done triathlons so decided I would give it a go. Began training by myself and got up a relatively ok level of fitness. Done one or two small races last year and realy enjoyed them. Trained a bit more and could see improvements so decided I would start some proper training.

This will be my first proper season in triathlon and will be more about seeing what I need to work on, dont think I will ever be the fastest but like to push myself.

Joined activ multisport at the start of the year and having been doing a bit of training with them, but prob not as much as I should be! Went to the beginners training day over the weekend and was very pleased with my times and this has motivated me to train even more.

Brief over view of my training is at least 2 swim sessions a week, at least 3 run sessions and at least 3 bike sessions. This does not always work out but I've started cycling to and from work, approx 22k each way, and have recently bought a turbo trainer so the bike is coming along.

Saturday
Activ Multisport beginners day. 750 timed swim in the aquatic centre (approx 16 mins) think I could get this down as I got caught behind a few slower swimmers a few times. After this was a group 20k cycle, started off with the second group but at the half way point decided to go by myself and try catch the first group. Caught a few of them, was glad I went by myself, gave me a chance to push the bike. Then was a timed 5 k run, distance was a bit shorter than 5k, around 4.8k. Managed a 19.35 for this and was very pleased with it, even though I felt after that I could have started pushing early than I did.

SUNDAY

Went for first open water swim session, went out to Seapoint to try out my new 2XU wetsuit, done about 800m in the water and felt good even though it was freezing and the water was very choppy. Took it easy for rest of day as legs were tired after Saturdays sessions.

Monday

Went for a run in the local park. Done 800m warm up followed by 10 X 200m intervals with 100M break between sets. My uncle who is an athletic coach recommended this to me to improve my speed so will give it a go to see how it goes.
After this practised leaving the shoes on the bike and pushing off from a running start. Never done this before, and took a few goes and whacks to the shins but got it. Then worked on taking feet out of shoes while moving and dismounting while the bike is moving. Really glad I practised this as it was not as scary as it looked when I seen other people doing it!


A long first post but hopefully it will keep me motivated to keep the training up and not take too many rest days!

insinkerator

Welcome to the logs Have you any races planned?

joey100

Thanks for that,

Signed up to do the Try athy back in Jan with a few mates, wouldnt mind doing the sprint but it has a bit of money riding on it so will do it just to get used to transitions and see what its like at a race.

Signed up for the Dublin city olympic and looking at the Kilkenny olympic too, again friends doing this one. After athy I might look at doing the Athlone sprint but will depend on other factors. Generally just want to see what its like to race this year and work on my own training.

couerdelion

Hi Joe

Good to see another activ multisporter logging their training and I look forward to seeing how it's going. There will be a crowd if us at Athy, Athlone and Dublin as they're club races so should see you there.

You want to put down in writing what times you are aiming at for the Dublin Olympic?

joey100

Hey R,

Not sure really about times for the Dublin city triathlon. Entered as something to train for for the season. No idea of swim time, swam a 400m timed river swim in 5.30, swam the 750 in the pool in the NAC in around 16.00 minutes so would guess somewhere around 33 mins? not sure how realistic that is or the chances of swimming it! Cycle not too sure either, can arverage around 33kmph on the commute to work so would reckon around 1hr 15 maybe for the cycle? again not sure of this. On my training run I can run 15k at 4:40 per k so would reckon around 47:00 for the run.

Again these are all very rough estimates! Prob not a bad idea to do a timed session in each to try and find out a guide time though! Will work on that over next week or two!

couerdelion

joey100 wrote: »

Hey R,

Not sure really about times for the Dublin city triathlon. Entered as something to train for for the season. No idea of swim time, swam a 400m timed river swim in 5.30, swam the 750 in the pool in the NAC in around 16.00 minutes so would guess somewhere around 33 mins? not sure how realistic that is or the chances of swimming it! Cycle not too sure either, can arverage around 33kmph on the commute to work so would reckon around 1hr 15 maybe for the cycle? again not sure of this. On my training run I can run 15k at 4:40 per k so would reckon around 47:00 for the run.

Again these are all very rough estimates! Prob not a bad idea to do a timed session in each to try and find out a guide time though! Will work on that over next week or two!

Probably worth doing the timed sessions to give you some idea but...

S: 33:00
T1 2:00
B: 75:00
T2: 2:00
R: 47:00

---

2 hrs 39 mins

I reckon you'll be good for that maybe even closer to 2hrs 30mins, and it will be a good target for your first Oly.

joey100

Tuesday 8th May

Legs still a bit tired when I woke up and took a lot of will power but got on the bike and cycled to work. Cycle about 21km long and cycled home from work around 23km. Cycle is pretty good, some nice long open sections with no lights so not as good as a proper cycle but nice to get some miles in on the bike.

Tuesday evening went for a swim, about 80 lengths of a twenty metre pool. Split into different groups and working on few drills. Session went well and felt grand after it.

Not sure about training on Wednesday as in work from 9.00 until around 9 but hopefully can get a short swim or run in.

joey100

Wednesday 9th May

Long day in work, in at a meeting at nine and in until nine so didnt leave much time for training. Was bringing a group of kids high board diving in the evening so managed to get a quick swim in while they were bombing off the high board! Done approx 36 lengths in a 25m pool, not as long as I would have wanted but all I could get in while keeping an eye on the lads and getting changed before them.

Plan was to cycle to work today but not good weather at all so decided that the new turbo will come out when I get home. Fingers crossed that the rain clears a bit so I can go for a run straight off the turbo. Havent done much running this week at all and dont want to let it slip when I was getting close to a sub 20 min 5k.

joey100

Thursday 10/05/12

Didnt get to cycle to work as the weather was too bad. Took it easy during the day, was hoping for a half day but didnt get it in the end. Ended up taking out the new turbo and done about 35 mins on it followed by a 6.5k run straight after. Legs are definitely starting to get used to the transition, but still have to take it easy for the first 500m just to get them moving again. Run was done at a steady pace as the gf was out trying to get some training in for the race too.

Hopefully get to the pool tonight and have a long run and long cycle over the weekend. This has to fit in around the opening of the best worst movie of the year though with the new piranha movie!!

joey100

Friday 11 May

Day didnt start out great, combination of weather and having to take in a load of canoeing gear to work meant I couldnt cycle. This and hassle at work put me in bit of a bad mood for the day but decided id run it out of me and when I got home I ran to the swimming pool (approx 7k in 33 mins). First two kilometres where tough, legs felt very heavy and stiff but once I got past these the speed upped and I felt much better. Got to the pool and done approx 70 lengths, combinatin of drills, pull buoy and board work so felt like i had a good work out when i got home (got a lift home, was feeling tired after pool and swim!)

Saturday 12 May

Got up nice and early and went for a 24k cycle with the gf, she is doing try athy too so wanted me to take her out for a spin, nice steady pace around 24kmph average speed and nice few hills too. Dropped her back to the house and then went on by myself and done another 40k at approx 32k per hour. Done my usual lap backwards and realised why I normally cycle it the other way, its more down than up! Was good to mix it up though and enjoyed trying to keep a good speed when going up hill.

All in all a good two days training and will hopefully be doing a long run tomorrow morning.Finally seem to have got into a nice training routine, just have to keep it up for another week or so now!

joey100

Sunday 13th May

Was all set to stay in bed today after the cycling yesterday but legs were suprisingly fresh so no excuse not to run. Went for my long run, aroud 13.5k in about 64 mins. Good pace throughout and legs felt grand during and after, only problem was the wind, one hill especially on the run where once I passed over the top of it was running into the wind for the next 1.5k and the pace really suffered because of it! little blister on the side of my foot when I got home but didnt notice it when I was running and seems ok so should be grand to run all week.

Not in work til tomorrow afternoon so tomorrow morning is planned for my favourite session, fast kilometres. Again this came from my uncle and seems to be working, Pretty basic session, about 800m warm up and then 4 X 1k fast, tryin to keep it around or below 4:00 min. Break of ninety seconds between each kilometre. Last time I had this session was after a rough weekend and ended up sick along the road, so need to get back out and do it again, this time keeping my breakfast down!

joey100

Monday 14th May

Was meant to be doing my fast kilometres today but legs didnt want to move when I got up. Decided I could prob do with a rest day so took it easy all day and then done lots of stretching in the evening after work.

Tuesday 15th May

Felt bit guilty after my rest day so cycled in and out of work. Really noticed the difference in the legs after the rest and averaged around 34kmph on the way into work. Cycled home from work too but not as fast thanks to a lovely headwind the whole way, done about 45k in total.

Tuesday evening went to the pool and done approx 2.2k in a mixture of pull buoy, board work and drills. then tried to swim non stop for the last twenty mins. This was more to see could I keep swimming than aimming for a number of lengths so was very happy when I done the twenty mins. Felt I could have kept going too but decided not to push it too much!

Tomorrow will be my fast kilometres and then try and get a few lengths done in the pool when the kids I work with are doing their high board diving.

couerdelion

joey100 wrote: »

averaged around 34kmph on the way into work. Cycled home from work too but not as fast thanks to a lovely headwind the whole way, done about 45k in total

That's pretty good going into a headwind. I'll have to make sure you're well handicapped for the TT league when you ride!

joey100

Ah its around 22k each way, didnt have the head wind when I averaged the 34kmph, more like 28 with the head wind!

joey100

Wednesday 16th May

Got up before work and done a running session. Was a 800m warm up and then 4 kilometres under 4:00 pace with a 90 sec rest in between the kilometres. Felt good after it and prob could have done one or two more but left it at that and will prob up it to 5 kilometres next week.

Plan for the evening was to get into the pool while the kids I work with done their high board diving lessons and do some lengths but after getting away with it last week didnt think I would this week. And how right was I! Ended up doing the lesson with the kids, was good laugh but didnt get much training in, nice break from doing lengths though!


Thursday 17th May

Have been doing a lot of extra work in work over the last few weeks so was able to take today off as flexi time. Decided that this would be the best day to do my first proper brick session of the year, all brick sessions up to now have been from turbo to run. Mapped out a 40k cycle route and then a 6.5k run. Left my running gear in the car so that I could jus throw bike in there after the run and head straight out. Comfortable enough on the bike, but took about 6/7k to get the legs really moving, think this is a combination of me being a slow starter and most of the hills being in the first 5k. Done the 40k in around 1hr 17 so not too bad a pace. Bike went into the boot of the car and on went the runners and I went off on my run. Legs felt much Jellier (that even a word??) than after a turbo brick but after about 600 m started to feel normal again. Tried to keep the pace up through it though and done the 6.5k averaging 4.30 a kilometre. Felt good after it, calves bit tight but nothing major.

Feeling good for my first race in Athy, even though it is only very short I can see big improvement from where I am now and where I was when I started training in September. Back then I was averaging around 5.25 on a fast run so to average 4.30 after 40k on the bike really makes all the training worthwhile!

Hopefully going to get out for a steady 6k run with the gf later, will be around 5.50 pace so shouldnt be a problem, I hope!

joey100

Fri 18th May

Legs felt tired after the brick session on Thursday so took the car to work. Got out of work early to get home and try get some training done but car wouldnt start so had to wait for two hours for mechanic to call out an sort the car for me. Ended up not getting home until nearly eight so didnt get anything done really, just some stretching for the legs.

Sat 19th May

Calf sore when I woke up in the morning, but only seems to be sore when I run so decided best to stay off it and rested as much as I could for the day. Got out to the pool and done approx 1.5k in a mix of straight swimming, pull bouy and few drills. Swim is feeling good for the races and seem to have no problems covering the distance, see how this transfers to open water though.
Took the evening off to watch the Chelsea match and done some more stretching. Leg felt much better by the end of the day so hoping it be better for running during the week.

Sun 20th May

Best to rest my calf again so went for an open water swim. Travelled down to Bray with the gf and spent about 25-30 mins in the water, thought my googles were pretty clean and scratch free but noticed a lot more scratches in them when in the open water, no issues with fogging though so that was a plus. Might need to take a trip an get a new pair for my races! Worked on my swim start from a floating position and my sighting. Even though there was only a few small waves got a few mouthfuls of water but nothin major. Surprised myself with how straight a line I swim but do need to work on my sighting. Not sure of distance I do as some of the time was spent helping gf with her sighting and trying to keep her going in a straight line. Reckon I covered around 700-800 metres and felt grand. Surprised when I got out though how dizzy I felt and took me a min or two to get my balance back, never felt this before so will have to keep an eye on it.

Hopefully get back to running on Tuesday, calf feeling grand today but will give it another days rest and do more stretching today and tomorrow before a steady run on Tuesday.

Trig1

joey100 wrote: »

Fri 18th May

Sat 19th May

Calf sore when I woke up in the morning, but only seems to be sore when I run so decided best to stay off it and rested as much as I could for the day. .

you should look into getting a foam roller for the calves- like getting a massage after every session- they are the business and they are cheap

http://www.physiosupplies.com/fitness/Foam-Rollers.html

joey100

Thanks Trig musta have a look at one of them, its an old football injury, always plagued by my calves when playing. Currently using compression calf guards and then have been doing the job up until now but seem to have lost their compression so might need a new pair!

Monday 21st May

Had to get back out today but spent the morning trying to get new tyres for my car. Didnt leave anytime for training so decided to go out that evening after work. Done a 3k with the girlf arond 5:15 pace, very fast for her so she was delighted. Then carried on by myself and done another 4k by myself. Calf felt good so pushed it a bit and done a 4:38, 4:22, 4:22 and a 4:11 to finish. This was more to see how my calf would hold up and was very happy when it felt fine after. The rest and stretching seems to have done it good.

Plan tomorrow is to do another run, usually swim on Tuesday evenings but have a meeting in the evening after work tomorrow so will prob just head out for a run when I get home.

joey100

Tuesday 22nd May

Legs felt grand this morning after the run yesterday so was feeling good about that all day Got stuck in work and then the meeting after a bit longer than I would have hoped but pushed myself to go out for a run when I got home. Tried out a new running route and comes in just over 9k, fairly flat too with no real traffic or raods to cross. Took this as a steady session and done the 9k in around 42 mins, averaging around 4.45 per km. Legs felt good when I finished.

Plan tomorrow is to avoid the high board diving with the kids in work and do some lengths to make up for the missed swimming today. Prob will be forced into doing one or two dives but dont want to spend the whole session doing it like the previous week.

joey100

Wednesday 23rd May

Another long day at work, they all seem to be coming at once which is a bit of a pain trying to fit in the training. Was bringing a group of kids high board diving in work in the evening so brought along my swim gear in the hope I could get in for a swim. Ended up getting in 30 lengths non stop, more to see how it felt than anything else. Felt grand after the lengths, only thing if anything was the pool was probably a bit too warm! (never thought I'd say that!). Then done 5 sets of fast fifty metres with a break between them, and then 6 lengths just to cool down. Swim felt comfortable, and although I'm probably not up to the olympic distance quite yet I dont think I will have a problem getting there for the Kilkenny triathlon.

joey100

Thursday 24th May

Took advantage of the good weather and cycled into work, bit windier than it looked when I woke up in the morning but legs are definetly getting used to the journey. Average speed is gradually going up and am getting a higher top speed than usual. Also legs are not tired when I get into work which is always a good thing! Pushed it a bit going into work for approx 18km and then I hit my first set of lights and traffic for the next 3k. Legs felt good and plenty left in them at the end. Went down the strawberry beds along the liffey to go home, decided to use the ramps as a bit of intervals, taking a break of two ramps and then from a very slow rolling start trying to get above 35k before the next one. Didnt make all of them, no set distance between ramps and some came up quicker than I expected. Made the cycle home a bit more interesting and hopefully do some more good.

Wont be doing much more today as gf had her viva for her phd so getting the pleasure of taking her out for dinner tonight and few drinks. Tomorrow is down as her first brick session so will do this with her and then we are heading out on a celebratory night out with her lab people so not sure what training will be done on Sat but will try get out for even a quick run. Amazing how your priorities can change in a very quick period of time! This time last year I would have been drinking at least 2 to 3 times a week and not just a few drinks. This year I drink if even once a month and rarely get drunk, keep thinking of the time that I could be training that I would miss!

joey100

Friday 25th May

Went out with girlf on her first brick session. 10k on the bike followed by a 3.2k run. Legs felt grand throughout the whole thing, never felt tired or sore. Only a short one but did feel the heat, hoping the first race in athy wont be as hot! Short training day but at least I got something done.

Saturday 26th May

Took a day off training, went out for a few drinks on the Friday night so took the Saturday easy. Done plenty of walkin but dont know if that counts for training!!

Sunday 27th May

Went down to gf's parents, her Dad has signed up to do the try athy as well. He does a lot of cycling and will struggle through the run but was his first time in a pool in a long time today. Just gave him a hand with a few things and done approx 36-40 lengths myself, mostly in groups of 2 or 4 fast lengths. Felt good in the swim and feeling in good shape for the try athy on Saturday. Will be taking it fairly easy during the week but will still get out for my runs and cycles, probably take Thursday and Friday off training so ill be fresh on Saturday.

joey100

Monday 28th May

In early in work and was going to be in for a long day so didnt cycle in, had to carry stuff between our two premises in work so needed the car too. Went for a run after work to make up for taking it easy during the day. Done approx 5.5k in about 23 mins. Legs felt good throughout the run and upped the pace as the run went on so the kilometres became quicker. Feeling good about the race on Sat and the plan for the week is cycle in and out of work tomorrow and swim tomorrow evening. Wednesday hope to get in a sea swim with the club but that will depend how quick I can get out of work. Not sure for Thurs and Fri but wont be training too hard this week.

Going to up the training again after the race to try get myself ready for the olympic races I have on later in the season

joey100

Tuesday 29th May

Cycled in and out of work today and told myself to keep it easy rather than push it. Took it easy going into work and dont know if their was a tailwind but found the whole cycle a lot easier than usual but turned out I also done it quicker so was pleased with that! Think this will be important in the races that I don't push too hard too early and end up dying on the second half of the bike and for the run.

Cycled home from work too and again took it easy, some of this was enforced because of traffic but enjoyed the cycled and even though I took it easy tried to keep it up above 30kmph for the majority of the cycle. Legs felt grand at end of cycle. This will be my last cycle before the try athy on Sat and still trying to decided if I should leave the shoes on the pedals for the start or just run in them to the mount line. Have practiced a rolling mount and dont really have a problem with that, bit of a problem with getting right foot into the shoe easily though. Something to think about during the week anyway.

When I got home from work went straight to the pool and done approx 800m swim. Worked on my breathing and done few sets where I breathe every 3, then 5, then 7. Have been doing this on and off for a month now and starting to really feel the benefit of it, 3 seems nearly too soon to take a breath but means I can go for a lot longer.

joey100

Wednesday 30th May

Didnt do too much on Wednesday. Collected a wetsuit from cyclesuperstore for the gf's dad (even though I managed to end up in Blessington when I took a back road out!). Got a new battery for the bike computer when I was there as well as some new pedals for the gf.

Club (Activ Multisport) were going for a sea swim that evening at high rock in Portmarnock so finished work a bit early and headed out to meet them. Water was cold but warmed up in it pretty quickly and was one of the last out of the water along with Courdelion. Swim felt good and feeling more and more relaxed in the open water, starting to prefer it to the pool. Not sure what we done distance wise rough estimate of 200m out then back and then repeated this. Arms and legs felt fine and had no problems with breathing or sighting.

Going to try get back in the pool tonight for a few lengths and then plan tomorrow is to take it easy and get myself sorted for the try on Saturday. Going in the second wave and not quite sure what to expect but looking forward to it and hoping the rain holds off!

Trig1

Good luck at the weekend!!

couerdelion

Well done Joe, I told you on Wednesday you would get a top 10 and you didn't disappoint. Look forward to reading your race report.

joey100

Cheers Trig and couerdelion.

Took Thursday off training and just done some stretching at home, Friday was pretty much the same. Packed and sorted all my gear for the race and Saturday, still hadn't decided between shoes on or off the bike but thought i'd wait until I got down there to decide.

Saturday 2nd June Try Athy

Didn't have to register until two down at the race in Athy and race didn't start until 5 so didn't want to get down there too early and spend a lot of time waiting around. Got down there with plenty of time and went over and registered with the gf and her dad, walked down to the transition area and found my bike race spot and took some time to sort out my gear. After I laid out my gear I walked up from the swim exit to my bike space and then walked to the transition exit, and then from the bike entrance to the rack and on to the run exit, done this twice to make sure I knew where my spot was! Spent bit of time going thru how I wud get changed in my head and then got changed into my gear and wetsuit for the briefing.

Walked up to the siwm start with the rest of the group and I think the fact my girlf was so nervous it didn't give me a chance to think too much about it.

Swim : 4.26 (1st Overall)

I was going in the second wave and got in nice and early and got myself right to the front of the wave, was strange because people seemed to move away from me and give me lots of space so didnt have to worry about elbows or feet. Got myself positioned nicely and got ready for the start, wave started and got off to a nice start, pushed it a bit for the first 30-40 metres to get away from people and got into a nice rhythm. Could see one person either side of me who were keeping up but seemed to be pushing harder so I slowed my stroke slightly and just worked on getting a nice long reach and pull. This worked great as they started to tire and I pulled away. Passed a few of the swimmers from the first wave before I got to the bridge and then another few before the ramp.

T1 : 1.40 (6th)

T1 went well, managed to get top half of my suit off and found my bike with no hassle. Wetsuit came off fairly handy and on went socks and bike shoes (was getting wet so decided to leave them off the bike). Number had been on under the wetsuit so helmet on and out of T1 with little problem.

Bike : 30.08 (3)

Bike felt good as soon as I got onto it. Got into a nice rhythm and just kept picking people ahead who I could aim for. Kept the speed above 30kmph and legs were feeling very good. Turned around at the out point, probably started to slow a bit too early here and lost bit of time. Pushed it coming back on the bike but was a lot tougher into the headwind. Again just kept picking people off and watched my speed so I wouldn't go too much above what I had trained at. Second lap was fairly uneventful and got out of the shoes nice and early on the way into Transition, straight off the bike and over the mount line.

T2 : 1.16 (28)

Was pretty happy with this time and got to my rack with no problems. Was low down on the overall standings but think thats because alot of people had their running shoes on on the bike.Running shoes went on as well and straight out of Transition.

Run : 15.18 (7)

Ran out of transition and straight away felt a strain in my left calf, like bubbles moving up thru it. Have had this a lot in the past so slowed down to give it time to pass. This stopped me getting into a nice rhythm but I had only seen one person exit transition before me so I put my head down and tryed to pull him in. The strain in my calf made me careful not to push too hard so took my time and slowly caught up with him. About hundred metres before I overtook him I was passed by another runner and used this as my cue to up the pace. I hung onto him for approx 1.2k until we were about 400 metre from the end, by that stage calf was very sore and just couldnt keep up with him on the final sprint.


Felt good at the end of the race (apart from my calf) and was delighted to have finished the race. When I signed up in January I was hoping to do it under 1.05, as it got close to the race I hoped for under the hour and on the day I was hoping for under 58 mins. I couldnt believe when I got 52.50, well under what I expected and was very happy with all parts except for the run, which I would have hoped to have done quicker.

At the timing van at the race I was placed as 2nd overall and 1st in my age category, irish triathlon has me down as 3rd but either way I have to be pleased with the result. For my first race and not knowing what to expect everything went really well. Event was really well run and the support was great for everyone, not just the top lads in olympic and double, good crowds stayed out to cheer people on in the try too.

Overall very pleased with the weekend and plenty to work and build on over the coming months! (gf has now said she doesnt mind me buying a nice new bike at the end of the season, so thats a plus!)

Sorry bout the long post, first race and wasn't sure what people would want to read or not. Now back to training tomorrow!

catweazle

joey100 wrote: »

At the timing van at the race I was placed as 2nd overall and 1st in my age category, irish triathlon has me down as 3rd but either way I have to be pleased with the result.

With what is going on with Irishtriathlon and results recently be thankful he is only taking a place off you

Well done great result

Dory Dory

Congratulations on completing your first tri, and also on a podium finish!! Well done, and nice report!

joey100

Thanks for all the replies!!

Back training today after taking a few days off after the race, trying to get fitness up now for Kilkenny Olympic and Dublin olympic. Wont be placing well in these, will just be a learning experience and finishing them. Not sure of time to aim for yet, want to do few more weeks of training to see where I stand and how I feel going into them.

Tuesday 5th June

Back in the pool after my little break. Done approx 1.1 k, mixture of drills, working on my breathing and stroke and just plain simple swimming. Felt good after the race, little tired but think that was more due to lack of food before I went. Going to try spend more time in the pool over the next few months and get up to olympic distance.

joey100

Wednesday 6th June

First run since the weekend. Done a 2.5k warm up with the girlf at around 5.50 kilometre pace. Then went off by myself and done 5k at around 4.25 a kilometre pace. Legs felt good once I got them moving. Took a while to get the feeling back in them and felt stiff and tight at the start but once I got properly moving I was ok. From the race at the weekend the run was the place I really suffered, took me a while to get into my stride and just didnt have the power in them I wanted. My run has been a part that I have been targeting for the last while to try get the pace up and going to keep working on it over the coming months.

joey100

Thursday 7th June

Had hoped to cycle into work today but with the weather the way it was didnt fancy it. Went for a run after work, done a 1k warm up at 5.15 to start and then 10 X 200m sprints with 100m steady in between them. All the 200's were done under 3.50 pace and legs were really feeling it towards the end. Then done 1k at 5.00 pace to cool down. Not as bad as I thought it would be going into it but glad I done it afterwards.

joey100

Friday 8th June

Outside of left foot was pretty sore when I woke up, dont know what I done to it but made sure I took it easy all day. Brought my swimming gear to work so went straight to pool after. Not sure how many lengths I done but done approx 45 mins straight swimming with very little breaks. Done a mix of pull buoy, breathing drills and just normal swimming. Feeling very good in the water and haev started to break down my stroke a bit and work on it, trying to make it as easy as possible to swim the olympic distance. Few things I need to work on, like rolling onto my hips but will work on this over the coming weeks until it becomes second nature to me. Have done this before for my arm movement through the water and although it didn't make me initially faster it was more the energy saved that was the benefit.

Tomorrow I'm hoping to get a long cycle out to blessington done but have to get some stuff sorted on my car for the NCT so will all depend how long this takes. Heading out on Saturday night so not making any plans for Sunday, will see how I feel on the day.

joey100

Long time since I updated this. Didnt do anything at all last week, combination of chest and throat infection meant I wasnt fit for any training. Went for a short swim on Sat but didnt do too much, spent more time in sauna and jacuzzi than pool.

Monday 18th June

Went out for a short run to try get back into training mode. Must not be as over the chest infection as I thought though as struggled thru 5k. Took it easy and done 4.50 kilometres but chest was feeling very tight towards the end. Not sure what plan is for rest of the week, will have to see how I feel as the week goes on.

joey100

Wednesday 20th June

Didnt do much on Tuesday, gf was in hospital having an operation on her foot so meant I spent most of day waiting in hospital and then looking after her after she got over the anaesthetic.

Wednesday I decided I had to do something, was starting to get too comfortable doing nothing and could see myself slipping away from my training. Decided that I would cycle to Blessington after work as it had been something I had wanted to do for some time now. Left the house at a quarter to seven and it took me a good 16 kilometres to get the legs back used to being on the bike. Was a tough cycle out thru Newcastle onto Saggart then onto the Blessington road. This was a lot more hilly than my usual cycle and was definetly feeling it in my legs. Struggled up to the nursing home on the hill but from there on my legs seemed to come alive and pushed it the whole way to Blessington. Stopped on the edge of the village and stretched out my calf and ate my well deserved mars bar.

The cycle back was much easier, combination of legs feeling awake and the majority being downhill, still one or two tough enough hills through Saggart but felt good on these. Altogether done apprx 57 kilometres in 1 hour and 53 mins so felt good at the end. Great to get back out on the bike and think I'll have to do this loop more as really felt I had been out on a cycle after it.

On another note, my girlf has said I can buy myself a new bike at the end of the season. Have been putting money aside every month and going to keep going all year so reckon I'll have the money early next year. Going to take advantage of this as after this its saving for a wedding and house so have got permission to spend big. Looking for a bit of advice on some bikes here as currently think its between BMC timemachine 01 Ultegra build but this will need racing wheels as well or the new Canyon Speedmax pro evo, no confirmed prices at moment but suggested prices are around what I'm looking at. This looks like it will come with Ultegra Di and racing wheels. Know these bikes are probably more bike than I'll ever need but anyone got any advice on these bikes or alternatives? Cheers, Joey

joey100

Thursday 21st June

Not much training today, Went pier jumping with work so tried to get a swim in but hard in a 6mm wetsuit and buoyancy aid. Done about 800m but took awhile. In the evening took another group in work BMXing so gave that ago too. Legs felt grand after the long cycle the other way and got a bit of cycling in during this, but again not great training.

Friday 22nd June

Didnt do much today at all. Went out for dinner and had few beers but that was it.

Saturday 23rd June

Met up with the club, Activ Multisport, for a long slow run in the morning. Done approx 7k at between 5.30 and 5.50 per kilometre pace. Nice to ease back into it after chest and throat infection. Then for the last two kilometres pushed it to 4.20for the first one and then 4.00 for the last. 9k in total and felt grand after it so think I'm over worst of the sickness.

Club then went out to Lough Lene in West meath for some open water swimming. Missed a few turns on the way out but got there eventually. Done approx 1100 metres but no way of measuring and think it might have been a bit longer. Swim felt bit slow and hard but first time swimming in a while so happy with what I got done. The lake was a great place to swim, crystal clear water with a sandy bottom. Really enjoyed the swim.

Sunday 24th June

Went out for another long cycle. Cycled out to Blessington and then out thru Blessington and back along the lake through Kilbride and back to the main road. Approx 60k in total and again alot more hills than I'm used to but enjoyed the cycle. Should have had more to eat before I went, legs died abut towards the end but had a quick sandwich and was good to go again.

joey100

Monday 25th June

Starting to get back into the swing of training after the last race and then the chest infection. Long day in work with a few heavy meetings but made myself go out for a run when I got back. Done 7.5k in approx 33 mins. Felt comfortable enough, chest was getting bit tight towards the end but not as bad as it had been. Tried to keep the pace as consistent as I could as I feel that one of my big weaknesses is that I will run a 4.00 min kilometre and then my next two will be around 5.05, think it be better to run 3k at 4.30 pace.

joey100

Tuesday 26th June

Needed the car in work today so didn't get chance to cycle into work. When I got home I cycled to the gym and went a longer way so done 12.5k on the way there. When I got to the pool it was first time in the pool in a while so changed up my routine a bit. Done 20 mins just straight swimming adn then done 30 lengths doing breathing work. Mix of breathing every 5 strokes (normally breathe every 3) and doing pyramids of 2 lengths every 3, 2 lengths every 5, 2 lengths every 7, then 2 breathing every 5 and then 2 every 3. Found this tough but hoping it will help with my endurance over the longer distances. Then done 20 lengths to cool down. Over all felt very good, no real idea of distances because I didn't keep count during the 20 mins. Cycled home from the pool then around 9k and legs felt grand.

Done a bit of a home circuit at home working on my core, including lots of different types of sit ups, and few low weights exercises. Hoping this will help with the swim and just general fitness too. Starting to feel really back to myself so hoping I can start properly training again.

joey100

Wednesday 27th June

Decided to do another long cycle today. In work early so got out early, got home and got my gear ready for another spin out to Blessington. Headed out just before 6 and reached the 27.5k turn around in approx 1hr. Not bad considering alot of it was into the wind and has a few gradual long uphill sections. Took a drink and small bag of jellies on here and headed back. Speed was much faster heading back with the wind behing me and really pushed it for the whole journey. Done the return leg in around 45-48 mins. Legs felt good after the cycle and starting to get used to the uphill bits, still not proper uphill but working towards it and will start going closer and closer to the wicklow mountains on my spins now.

joey100

Another write off of a weekend, work do on Fri night and then Brother home from England on Sat night so over done it both nights and paid for it the next days. Resulted in a grand total of no training done over weekend, again!

Monday 2nd July

Had to do something this week training wise and spent most of Monday thinking about my training and where I wante to go with it. Up to the last month or so I had been good at keeping up the training but my motivation seems to have eased off a bit and took this time to try re motivate myself. Monday evening went out for an 8k run done at approx 4.45 mins per k pace. Feeling it in chest but legs felt ok so pleased with that.

Tuesday 3rd July

Was annoyed with myself on Monday night for letting my training slip so set out my bag for swimming on Tuesday morning. Got up at 7.30 and made my lunch for work, have been eating crap the last few weeks in work, hard to eat well when we bring the kids out most days for lunch but just going to have to be better at bringing in my own lunch. In the pool at half 8 and done 20 lengths to warm up. Then done 4 sets of 6 lengths only legs and then 10 lengths with pull buoy between lengths. After this was 2 sets of ten lengths working on breathing and then 10 lengths to cool down. Felt really good through this and was grand at the end of it. Boosted confidence a bit too for the swim in Kilkenny at the end of the month. Approx 114 lengths of 20 metre pool so about 2280 metres.

Got home from work had quick bite to eat and then went out on a run. 500 metre warm up then 2 k under 4.15 a kilometre, then a rest kilometre at 4.35 a kilometre and then 2 k under 4.20 a kilometre. Then a 700 metre cool down. Felt good at start of this but was def feeling it in my breathing at the end.Legs didn't feel too bad, calves a bit tight but good other than that. Good to get back into proper training and plan for tomorrow is another long cycle and probably a home circuit.

joey100

Wednesday 4th July

Got home nice and early from work and headed on for a spin on the bike. Decided to try the Tri bike on the hillier route that I have been doing recently. Struggled out thru Newcastle, Saggart and onto the crossroads for Tallaght and Blessington. Combination of legs being asleep and bad road surface meant my time was bit down on this leg of the journey, was really feeling it on the hills too, was finding it lot harder to keep the speed on them compared to the road bike.

From then on it really improved, felt comfortable on the uphill up to the nursing home on the hill and then upped the speed from there to Blessington. Tried to keep it above 32kmph, hard in some parts but for the most was ok, legs felt good throughout too. My time at the turn around was up a bit on my usual time to here so made a bit of time on the flat.

From here back to home was much faster than usual. Pushed it back to the nursing home as it is a handy cycle from here to home really. Kept the speed above 35kmph for the most and then got nice and low on the bike for the hill down to saggart. Got up to 60kmph and felt stable on the bike so was happy with that.

Over all felt a lot more comfortable on the tri bike, felt better at speed and just seem to get less aches and pains on it. Time was well up so was pleased with that, plan now is to continue on that cycle but back to the road bike and try the hills in higher gears.

Long log today but happy with how some of the training is going!

mrboswell

Hey Joe,

I think I met you at the training day in the NAC - that was some result in Athy.

You seriously ramped up the training and I ended up going the other way!

Well done and good luck for the Dublin Olympic!

joey100

Hey MrBoswell,

Yeah really enjoyed the training day in the NAC. Gave me an idea where I stand in relation to other beginners. Made me very eager to train.

Athy was good alright, probably only time I'll get a top 3 in my triathlon career so have to make the most of it!

Any plans for races yourself this season??

mrboswell

Just think if you do the tri-a-tri next year you could win it!!

I did Athy and Athlone sprints recently.
Did 1:37 in Athy and 1:31 in Athlone.

Athy was first time wearing the wetsuit and I nearly passed out (combination of not having wetsuit on properly,the cold and pushing too hard at start). Had to breast stroke all the way from the buoy and so did it in about 17 mins! Awful. I was so tired getting out I couldn't get my wetsuit off and took 5 mins in T1. I was wrecked and so my bike was 46 mins but run was ok at 26 mins considering that I had no brick sessions done.

Was feeling better for Athlone. Got some decent swimming done and some bike but feck all running.
Manage the swim in 10:41. Think it was stretched out to 980m and was all down stream but I wasn't far behind some good swimmers so I was happy enough. I was quicker in T1 but it was a long run in so it was still about 4:30. Bike was windy on the way out and but with us on the way back only pushed on the way back and did it in low 44's. Was fairly tired for the run and it showed - low 28's. Apparently it was 5.7 or 5.8km but I still should have been quicker.

I had aimed for 1:25 in Athy and was well off but I reckon that I would well get under it now. I enjoyed Athlone but the entry and exit for transition is very long and can add of a few mins.

Going to to sprint in Dublin tri and will prob sign up for one or 2 olympic next year but its difficult to get out training with the little fella. Might do a few Duathlons if I get the time.

Enjoying getting fit again (slowly!)

Hope you win that bet with you mates!

joey100

Thursday 5th July

Rest day after the week of training. Enjoyed this day

Friday 6th July

Meant to do some training today but ended up doing a very long day in work and was wrecked when I got home so no training.

Saturday 7th July

Had to get back training so decided on a run and swim. Ran to the gym, around 7.5k averaging around 4.45 min kilometres. Legs felt good and so did chest, starting to get my running fitness back. Swim was a 1600m swim working on breathing and just getting the distance in. Again felt good and enjoyed the swim. Going to try up the distance in the up coming weeks for Kilkenny.

Sunday 8th July

Another rest day, Went to concert in Phoenix park but didnt drink so will be able to train on Monday.

Monday 9th July

Up early before work and done a 12.5k run at 4.50 min kilometres. Felt good thru second half of this and was longest run since the race in Athy in June. Starting to feel more and more comfortable running so just need to work on my speed over coming weeks.

joey100

Tuesday 10th July

Good training day today. Got up early and went to pool before work. Done 10 lengths, then 20 lengths, then 30 lengths, then 20 and then 10. Just a little break inbetween each, approx 35-40 secs. Felt good doing this, seems to take a while for shoulders to loosen out but once they do there doesnt seem to be a problem with keeping on going. After this done 20 lengths working on breathing and stroke and then 10 to cool down. Altogether around 120 lengths so approx 2.4k. Felt grand after this and could have done bit more but needed to leave for work.

After work came home and got out for a run. Done a 700 metre warm up and then planned to do 5k at around 4.30 min kilometres. Felt good during this and ended up doing the 5k in 21.30. Worked out around 4.20 min kilometres. This felt easy enough with no real strain on the legs or chest so very pleased with this. Really starting to feel the running levels improving.

Felt good after the double session today and looking forward to doing some more during the week. Busy week in work and need to get car serviced so will need to fit the training in around this.

joey100

Wednesday 11th July

Short training day today, bit tired after Tuesdays training and another long day on Thursday. Another run today, 1km warm up just done on feel rather than on pace. Then 10 x 200m sprints all under 3.45 min kilometres with an hundred metre rest pace between each. Then a 1km cool down again just done on feel. Felt good after this, much easier than the last time I done this. Legs and chest both felt grand, all this running is starting to work!

joey100

Thursday 12th July

Meant to be a double training day but had to go into work early and was in work late so only got a steady 5k done in the evening. Done around 4.40min a kilometre pace. Was tired after the long day and felt it during the run.

Friday 13th July

Another long day in work today. In at 8 an not home until after nine so just took it easy and done a few stretches at home. Nothing major but feeling tired after the long days in work.

Saturday 14th July

Got out on the bike today. Wanted to try something different so done a 13k warm up cycle out to the Saggart turn off on the Blessington road. Then done the 3k climb up to the nursing home 4 times using the cycle down as my rest. Pushed it during the climbs and enjoyed going down the hill as fast as I could. Definetly felt it in the legs after this but was glad I done it. Different type of bike workout than I'm used to but felt great after it. Used the 13k cycle home as the cool down.

Sunday 15th July

Was at a wedding on the Saturday night but didn't drink but didn't get home until late so was a bit later getting out for my run. Done a 13.4k run in one hour. All done around 4.30 min kilometres. Legs were tired after the cycle on the Saturday and felt it after the 8th kilometre but was still able to complete the remaining kilometres around the same pace. Longest fast run in a while and legs were feeling it after it.

Monday 16th July

Legs were still sore after the weekend so took it easy on Monday and just done some stretches and light body weight workout.

Tuesday 17th July

Got the turbo trainer out because of the rain and done a 6 min warm up. After this done 8 X 1.30 min pushing it hard in a big gear, with a 2 min rest between them. These were tough and there was a lot of sweat! Last few months have been just concentrating on getting the distance in on the bike so good to mix it up with the hill's and turbo trainer sprints. Done 6 mins then to cool down. Going to try catch up on my sleep tonight and get in the pool tomorrow morning with a short running session tomorrow evening.

joey100

Been a while since I have logged anything on this, mainly because work is mental busy at the moment so havent been getting out as much as I would have liked. Done enough to keep ticking over but had been a while since I really pushed it in training.

Had signed up to do the Kilkenny triathlon Olympic distance as friends have a house two mins from start line so would be handy and could make a weekend out of it. As it started to get closer became bit worried as this was my first race above the try a tri distance and training hadn't been going very well. Going to do a brief race report;

Race day 28th July

Swim

Swim was shortened on the day to a 750m downstream swim because of the strong flow in the river. Was quietly pleased with this as my training hadn't been going well. In the third wave and got into the water nice and early and done a bit just to warm the body up. Waiting for the countdown to make my way towards the front of the wave, previous waves had been counted down from ten when I heard 3,2,1, go. Started from far back in the wave and had to work my way thru a lot of the swimmers, few pushes and slaps but nothing major. Done the swim in 10.22, not a bad time but should have pushed it more, very fresh at the end and could have kept going. I was hoping to get to the front of the wave and try and draft most of the way behind faster swimmers, ended up swimming whole thing without a draft and between the slow swimmers and the faster ones.

T1+Bike
Probably the longest transition in the world! took 4.30 (ish), not a slow time either. Set off on the bike, bit of hassle getting shoes into the clips but not too bad. Kept a steady pace on the bike, got to the turnaround with out losing too many places and with my legs feeling good. Cycle back was a lot tougher, into a headwind and with a lot more up hills. Managed to pass a lot of people on the uphills but most would just latch on and let me pull them up the hill. Huge amount of drafting going on throughout the while course. Pleased when I got to the end that my calves had held up well, no twings or pains at all. 43k done in around 1hr 17 mins

T2
Another long transition, misjudged the bike racks so that cost bit of time but was pleased to get thru it ok.

Run
Took it handy on the first 1k of the run to get the legs moving again. After this got into a nice rhythm and made a few places over it. Only ever 10k I had raced before this was a 10k in Donedea park last October and I done that in 48.50 so wanted to beat that time. On the second lap upped the pace and began picking off people in front of me. 10.2 k done in 44.22 so very pleased with how the run is progressing.

Overall done in 2.19 so very pleased. 9th in my class and 73rd overall so very pleased with how my first olympic race went. Looking back I really should have pushed further forward in the swim but was a bit worried about getting caught up in the faster swimmers. I think the longer swim probably would have suited me better. Paced the bike well and enjoyed the run. Really wasn't sure coming into the race how I would do but very pleased with the outcome.

Plan for the rest of the week is a light run tonight and then back into training as work is starting to quieten down again. Thinking about doing the racing 795 race in Bunclody this weekend as that's were gf is from and her dad is doing it. Know the area a bit and their is some good hills on the bike and this could suit me but going to see how I feel tomorrow before I decide.

couerdelion

That's a great result Joe, especially on your first Olympic.

You were pretty consistent too within your gender:
50th swim,
66th bike,
63rd run,
65th overall.

No weaknesses there!