Come hell or high water

BUACHAILL

Hey folks been a long time lurker of this forum and decided today would be the day I put it all out there. Fair play to all of you who contribute on this forum, a lot of inspiring threads on here. Apologies in advance for long intro and please fell free to criticise, advise, and judge, I can take it

Why today ?

365 days from now all going to plan I will be competing in Ironman Wales. I know to a lot of you guys that's no big deal as your fit and have competed in a few ironman comps and training for years. I am 33 and pretty much a couch potato. I am a little active on the cycling front having just done the Wicklow 100 and Rok this year etc but my times are nothing special and above that done very little else. Last Christmas I was 17 stone, height is 5ft 8 so as you can imagine wasn't exactly healthy. In March just gone I spent a week in hospital with ridiculously high blood pressure, so I needed a serious overhaul. Since then I had dropped to 14 stone. I have slowly built up my training and am happy with the direction its going. My training has consisted of cycling, running and gym work. This morning I weighed in at 14st 5lbs, Not sure where the 5lbs has come back on but I know I have lost in inches since I weighed 14 so I am sure it will drop again with continued training.

Why take on the Ironman ?

It's always been something I admired. I love the idea of pushing yourself to the absolute limit of your ability and when you feel your done you push even more. I think I have that determination in me to push on and I want to find out. I know its something a lot of people do not have the determination, dedication or stamina to complete. When I mention the training regime to people they think I am nuts and doubt I will ever complete one, I love this makes me so much more determined.

Furthermore my 11 year old niece was born perfect and due to negligence at birth suffered with hydrocephalus, blindness, epilepsy and was wheel chair bound. She passed away suddenly 6 weeks ago. I had been thinking for a long time of something major I could do to help give back to everyone who had been helping her in her life so when she did pass it became clear that this was no longer an option it's just something I must complete. I cannot even begin to describe to people how focused and passionate I am to get myself into shape for this. Along with my sister we have just set up a foundation in her name to raise money for kids in similar positions as she was. Since I have decided to take on this challenge I have received so much sponsorship personally to help me with my challenge, ranging from a TT bike from a store, running and swimming gear, swim coach, personal trainer, conditioning coach, physiotherapy sessions all free. The list is endless of how generous people have been and I cannot thank them enough. I will be opening a website / blog soon so all sponsors and help will be mentioned at this stage.

So whats my plan:

The conditions on all this help is simple. Not just to complete the challenge but to actually try and properly compete in it. Time is yet to be decided. My experience from day one to race day will be done as a coach potato - ironman style project with all stats, training, photo's and vitals recorded and put out there for everyone to see. I will be pretty much putting my life on hold for the next 12 months. I get to do 2 big things in all of this. Firstly finally get myself healthy and back to where I should be. Secondly raise much needed cash for kids who already have huge uphill battles in life and need certain aids to just help make their lives easier, while building my niece's foundation.

Training Program:

From now to February I will be concentrating solely on working up my core strength and dropping my weight. Come Feb I want to be at a level that my Ironman program can proceed without any hitches, and I am not in danger of burning out or getting injured. I will be taking on some smaller events to give myself little goals along the way.

So whats peoples opinions ?
What time should I realistically look to complete ?
Any advice or suggestions ?

Now lets get training :eek:

shotgunmcos

Forget about times for now.
Train consistently
Learn to listen to your body
Build the foundations then a brick at a time
An IM is approx 10% swim 50% bike 40% run
Read lots but don't be a sheep
Embrace early mornings

Best of luck!

BUACHAILL

Ok as and from tomorrow I will note all training undertaken, times, distance etc.

The last few months of training has been similar to this weeks so to give you an idea of where I am beginning here is the weeks training:

Monday: early morning 5k run, took it easy 27 mins. Evening 40k cycle in 1hr 15 mins

Tuesday: afternoon: 8k run 43 mins , wanted to try focus on a nice steady pace, felt good all the way around, heart never seems to be under pressure but legs can get tired.

Wednesday: met up with triathlete friend in gym to go over a strengthening program, get body measurements and put me through a session. Did a solid 1 hour of intense supersets with 30 sec breaks between each rep of supersets, focusing on overall strength, legs, upper body, core etc. This was much tougher than I imagined and opened my eyes of where I need to be at.

Thursday: 50k recovery cycle in 1hr 50 mins followed by a 5k run in 26 mins. Felt very stiff after gym session but loosened up nicely after cycle, got tired on run after 2k but pushed on and finished strong.

Friday: Woke up very stiff so decided to take a rest day.

Saturday: 2 x 5k runs. Really working on pacing as I really am not a good runner, weight certainly not helping so hoping it will get easier as I drop weight. first 5k done in 29 mins, 15 minutes break for stretching, core work etc then another 5k in 25 mins. Again heart never feels too bad but legs give in, Is it a matter of just getting the miles into them or is it all a mental battle that I just need to get on top of ?

Sunday: rest day

So that has been roughly my weekly routine for last 6-8 weeks. Things will be changing this week, I will be more focusing on strength work, weight loss, core. Also meeting swim coach this week so will be bringing that into my timetable.

Just to give you an idea of physically where I am here were my measurements on Wednesday:

Height: 5ft 8
Weight: 203lbs
Arms: R- 13 L- 13.5 inchs
Thighs : 22.5 inchs even
calves: R- 14.5 L- 14
Forearms: 11 inchs even
Shoulders: 50.5
Hips: 41

Body Fat:

Lean mass: 153.92lbs
Fat mass: 49.08lbs
Triceps: 11.2 mm
Suprailiac:39.9mm
Umbilicus: 40mm
Thigh:11.1 mm
Body Fat:24.17%

As you can all see I have lots of work to do. But I now have my start point and am very interested to see how these figures will change in the next 1 year or so.

Yup I am a fatty

Brick Session

My advice for what it is worth, you have 365 days or thereabouts before you line up for your raceday. Don't wear yourself out now. You should be building a solid base at this stage. As stated by shotgun above, forget about times for now.

Weight loss will come with training so relax about that too. You need to enjoy this journey too. You will suffer enough during the journey but don't suffer when you don't need to by overtraining or wrecking your head about stuff that is irrelavent at this stage.

Fair play to you, fantastic decision and again you need to make sure that you enjoy this experience.

BUACHAILL

Brick Session wrote: »

My advice for what it is worth, you have 365 days or thereabouts before you line up for your raceday. Don't wear yourself out now. You should be building a solid base at this stage. As stated by shotgun above, forget about times for now.

Weight loss will come with training so relax about that too. You need to enjoy this journey too. You will suffer enough during the journey but don't suffer when you don't need to by overtraining or wrecking your head about stuff that is irrelavent at this stage.

Fair play to you, fantastic decision and again you need to make sure that you enjoy this experience.

Thanks both of you for the advice and encouragement appreciate it.

I am sure this question will be answered this week when I meet with my trainer for my pre program schedule but can you tell me what exactly is a solid base? How to work on it ? And the best routine/ stragedy to obtain a solid base ??

I fully take on board the need to enjoy this process and I will more than anything. I think I need to learn how to take things a step at a time. Have a real habit of pushing always looking for more and driving myself for better. Something that can be dangerous this early on so thanks on that note also.

Would really appreciate some ideas of what I can be doing now to get myself in peak for Feb.

Thanks again

catweazle

While the core and weights will help you next year, I would not put them at the top of my list....this solid base is more important!

Have you done some heart rate tests - once you work out your zones, base work is loads and loads of cardio efforts in a particular zone. When you start your programme usually about 20-30 weeks out you have a fitness base solid enough to handle the speedwork that starts to kick in during the program. Loose explanation here

For example Don Finks Be Ironfit book has 10 weeks of a base section included in his plans but as you mentioned you want a competitive time, I would be working on it all through the winter as well

IM Wales seems like a fantastic course, last years episode was probably the best TV presentation on Channel 4. Judging by the winners/runners up times in comparision to IM Bolton, its a tough course particularly the bike, so plenty of turbo work over the winter will be needed.

Swimming - can you swim - if not the pool in winter is a perfect place?

Best of luck with it

BUACHAILL

Thanks for all the advice and suggestions.

The reason I picked Wales was because of the cycle. I want to take on the tougher of them yet be close enough to home so not to cost people a fortune who come support me and is reachable driving/boat.

I have yet to do the heart rate tests. Sorry for being a dummy but how is this actually calculated ? Can I do it on my own ? Sooner the better I get started on the right track.

I have not swam properly since I was in my teens but I was considered a very strong swimmer as a child as my mother put us through classes for years while in school. I am sure have lost all of that and I will need lots of coaching and like anything else training to get up to speed and cover the distances. I am lucky enough to have an excellent coach and have 24 hour access to a gym and a swimming pool. The bike is the one discipline in all of this I would be confident on, I have the turbo trainer but again heart rates, effort, watts is something I need to brush up on.

Think I now need to get the homework down. I must get my head into the books. Is there anymore books that people suggest along with the Don Finks book.

BennyMul

Best of luck with the journey.
As Brick said a year is a long time to train for a single event. I did it this year and at times found my head drifting and loosing focus, especially with diet.
I tried to use the winter months to get a good base fitness for the running and bike, and learning to swim correctly
Then picked a few races to keep the interest alive and only really started the IM specific training a few months before hand.

for reading I spent time on the web reading whatever I could just to get to info.
I also have "training and racing with power" and "going long".

BUACHAILL

Thanks Bennymul

I am not to far off on my thoughts in the same way you prepared for your Ironman. It has been suggested maybe taking on a half ironman in April /May just to keep myself fresh and focused. Do people think this is a wise move or will the time it takes to recover eat into valuable time needed to train for the main event ?

My opinion on it was to do maybe some smaller events that ran in sync with actual training for main event and not to take on the likes of a marathon, half ironman etc. All that said I have no experience in any of this and will do what is best for my training and end result so in effect my idea's are irrelevant. I will do whats needed end of.

Thoughts?

catweazle

I would strongly recommend you to do an 1/2 ironman before taking on the main one. You will learn a lot from that day out, only three in Ireland suitable timewise would be the Tri an Mi in early may, Athy Double Olympic in june and the Humbert Challenge in late July. Groomsport, Kenmare and Galway are too close to Wales

Tri an mhi might be a bit too early for you, thats more suitable for early summer Ironman races but certainly I knew a good few doing the Humbert and then Ironman Wales.

Deffo do a few Olympic races beforehand, its a long year so mix it up a little to keep the interest from waning

The triathletes training bible by Joe Friel would also be required reading.

Here is some more info on heart rate tests

BUACHAILL

catweazle wrote: »

I would strongly recommend you to do an 1/2 ironman before taking on the main one. You will learn a lot from that day out, only three in Ireland suitable timewise would be the Tri an Mi in early may, Athy Double Olympic in june and the Humbert Challenge in late July. Groomsport, Kenmare and Galway are too close to Wales

Tri an mhi might be a bit too early for you, thats more suitable for early summer Ironman races but certainly I knew a good few doing the Humbert and then Ironman Wales.

Deffo do a few Olympic races beforehand, its a long year so mix it up a little to keep the interest from waning

The triathletes training bible by Joe Friel would also be required reading.

Here is some more info on heart rate tests

Cheers Catweazle

Can I ask how long do people feel it takes to recover from something like a half ironman or full ironman for that matter ?? I'm sure its probably dependant on physical abilities etc but just in general ??

Nice link you set also very informative. There had been a suggestion of the half ironman in Lisbon so I may look at that as an option also as prep.

Busy week ahead meeting up with coaches etc so very excited to get things going finally. Feels like I have been planning it for years just want to get it all started.

Ordered up them books also, thanks again for all the help and suggestions

hf4z6sqo7vjngi

BUACHAILL wrote: »

I am lucky enough to have an excellent coach

Best of luck with the journey, similar startings to myself reading through your OP. Just on the quoted bit is this a tri coach? or a general gym coach? Might be worthwhile looking into one if not as it takes all the guessing and homework out of "am i doing the right thing".
First port of call for me would be bike testing and run testing 9as mentioned earlier) to set some hr zones for running and power zones on the turbo. From that you can then start to look at building sessions around those zones to get the most from your training sessions.

Good luck with it, will read with interest to see how you get on.

BennyMul

As JB said it would be great if the coach is Tri specific, in hindsight it would have helped me a lot, there was a lot of messing and at times non focused work.
One thing is get 1x1 swimming lessons (if needed of course) this is something I didn’t do and my swimming only went so far and then plateaued off.

As for races, I would plan the year first and find races to fit in not the other way around, As for recovery this will vary on your level of fitness and how hard the race was.

BUACHAILL

Thanks jackyback and bennymul !!

To answer the questions, yes I have a specific Tri coach. I also have a gym / core / base strength instructor and and to top all that off I also have a one on one swim coach to a very high standard. As stated before I am hugely thankful for all the help and expertise been put on offer by top people looking to help me in what my aims and goals are. I cannot be more appreciative of their huge generosity, its very humbling. This is a huge reason why I really want to put my soul into it and prove that their efforts were not wasted.

I am meeting with them all the end of the week so I think a few things need to be ironed out, Firsty set out a proper base program including all the heart zones etc. Next set out my plan around next September and work back from there and look to include mini goals along the way with other races and events. Then its just a matter of getting the right balance of core/gym work and cardio including the 3 disciplines to get me ready for the very first event. Can I ask when should I set my sights on the first event ? Would early Jan be enough time to allow me the base work and get race ready for different smaller events ?

Thanks again for all the advice folks really appreciate the help.

BUACHAILL

Week has been a mix between light workouts, high intensity shorter session and pretty much getting my house in order so I can execute this plan correctly.

Monday: 5k run at nice comfortable pace 26 mins

Tuesday: early gym session of super sets and light cardio. worked on upper body and arms. trying to get some strength work into my upper body.

Went for a 40k cycle tuesday evening in 1hr 20. Took on a hilly wicklow route. must say there is something about the hills I just love even if I am crap at them.

Weds: Took it handy and did some core work / stomach exercises at home.

Thurs : Delighted I got to meet and organise the swimming coaching/ lessons starting next monday. Coach and myself had a great chat and we spoke in debt about a plan and whats needed going forward, very excited to get it started.

Went for a 5k run that evening with my sister at a much slower pace of 30 mins as she is really only starting into it. Then got some core work in for 20 mins and did 3 k high intensity work on the track. felt very strong and seems to be getting more comfortable with my stride. Great productive day.

Today: Met with the guys who are looking after my gym work and overall fitness regime. They assessed my body structure and movements to show any weaknesses in my movement so to prevent injurys. Scored well in general but struggled with 2 of the movement tests. Nothing serious but very happy we found out now as heavy training may have flared up a bigger injury. Then we did a baseline fitness test to see where I was at and to be honest was embarrassed with the results. Fitness is only a fraction of this whole plan and overall strength and a solid base is huge before getting into the heavy stuff. I know you guys know this you been drilling it into me for the past week. Anyway test involved rowing, squats, sit ups, push ups and pull ups. I really struggled. Looks like there are more than one way to do these exercises and lets just say mine was not the correct way, and it showed today. Taking the positives from it though, Going forward it will make a huge difference to overall strength and can only get quicker.

Back into the guys on Monday morning to complete a fitness test and heart rate tests. All starting to feel a bit more real now.

Tomorrow I plan on getting in a 2-3 hour bike ride nice and early. Just get up and go and see where I end up. No expectations for pace just see how I feel. Sunday we shall take it easy and maybe go to the pool and get into swing of things in prep for Monday.

Waiting on the books to arrive and some protein and fish oils etc. I was also given a nutritional plan and must say I am going to find it hard to get the time to fit in all the eating, really is something I am not used to.

Anyway onwards and upwards

BUACHAILL

Another good week this week.

Monday: Hit gym at 7.30 am for lots of stretching, trx and core work, very tough but enjoyable. Coaches set me a weight loss target for xmas with some short term goals in there to keep me focused.

11.30 am : Headed to the pool to meet up with my swim coach. I started with 4 25m just to give him an idea of what he was dealing with. It was not pretty. A mix of fatigue from the gym session and very poor technique made for a laughable attempt of a swimming stroke. It was then decided to bring everything back to basics. My head was far to high in the water and as a result my feet were dropping to far under the water making for a lot more work. Really struggled with my breathing also. We worked on 2-3 key issues and I am back there next week hopefully having improved from this weeks practice.

Tuesday: Did an hour in the pool practicing on some floating exercises, angle of stroke and breathing. Felt very weird being back in the water and I have a huge task ahead of me in the water. I had completely forgot everything I was shown over the years through lessons with the school, I will concede it was many moons ago all the same.

Weds: 8.00am back into the gym for more corrective exercises, stretching and strength work. My legs felt very sore as I started my session, My hamstrings in particular so warmed up extra well and went at it. May sound silly but feel I am improving session by session even in so short a space of time. I went into this with a little fitness and although that has maybe not improved I really feel stronger in places like my lower back etc. The guys really have taken extra care with me to start off on the right foot.

1.00pm - Went for a relaxing swim, just focused on floating exercises and my breathing. Did not get bogged down on doing length after length. Legs were sore and just wanted an easy swim concentrating on 2 things. Breathing felt a little easier and I know my stroke count was so much better over 25m for less effort so it is coming around. Can tell already though it is going to take me quite some time to become very comfortable in the water, just as well i have given myself the year.

Today: Took a rest day, think its wise to let my body have a day off. I know my week wasn't very tough but want to try stay fresh as things increase going forward. I think for now less is more until I really get the basics down.

Tomorrow I will head out for a nice LSR and just get some hours in on the saddle. I am heading away to Galway on a stag for the weekend so will get it in before lunch time. Plan on taking it easy on the stag and not drinking but we shall see how that pans out. I am fairly determined but even I know I have limits ;-)

BUACHAILL

Ironman Wales registration opens this morning !!

I have officially entered, delighted.

Bring on the pain.

Brick Session

Saw it on C4 yesterday morning, looked fantastic and painful. Some of the Pro's were saying it was one of the hardest. Total respect for you taking this on.

One day at a time. Best of luck.

BUACHAILL

Brick Session wrote: »

Saw it on C4 yesterday morning, looked fantastic and painful. Some of the Pro's were saying it was one of the hardest. Total respect for you taking this on.

One day at a time. Best of luck.

Thanks for the encouragement. I'm really looking forward to getting stuck into it now and enjoying the process and whatever it throws at me. Watched the Wales episode also looke like they had perfect conditions. The cycle looked seriously tough also.

del88

Got excited reading your log...I'm in a similar position myself, lost weight in the last year, got into cycling and am now looking for the next challenge and thinking of a triathlon.
An iornman in a year, wow.....that would be a challenge
Best of luck and look forward to the log.

BUACHAILL

Thanks Del88. I have been missing the last couple of weeks from posting on here. Came down with a chest infection and only back into the swing of things this week. It has also taken lots more time than expected organising everything needed to make it all work. That said no complaints I have a super team around me and if it fails there will be nobody to blame bar myself, thats not going to happen though ;-)

Will start updating more regularly from the next week just tying up a few lose ends this week. tks again

BUACHAILL

Hey folks long time away from posting some proper logs on training.

Will kick off Monday with a run down as it happens of the week for whoever might actually be remotely interested ha.

So far since last training posts:

Launched the charity for my niece and website going live next week.

Been working hard on conditioning and strength and have dropped my weight down to 87kg so going in the right direction, more importantly body shape certainly changing and losing the inches, feel a lot stronger also. Be a tough ask getting to 78kg by Christmas but going to give it a damn good try.

Confirmed all the sponsors and trainers who are on board to help with my task. I will post a link when the website is launched so you can have a look.

Having been out with a chest infection missed a few weeks training but working hard again in the pool and feel this is most important for now to get good basics and technique before I start putting in the serious hours.

Bike and running has been drastically cut back as i had mentioned in earlier post working on some corrective exercises so running completely out. The bike is down to twice a week for the minute with a mix of long spins some week and short hard intensive others.

Overall training kicking in about 10 hours per week thereabouts. Get the body in the right shape and condition for xmas then kick off with a bang January.

Anyways just a quick recap, Come Monday will document it all a little clearer.

Thanks

BUACHAILL

Monday- Having jumped on the dart at 7.15 to go in and support some friends in the marathon and being completely inspired watching everyone in there I came home and hit the gym. Nice hour workout just getting some core work in, some nice TRX stomach crunches, pull ups, push ups, isolated leg squats and rotational strengthening. I then got in a 5k run at a nice pace of 22 mins.

Tuesday - Nice little spurt on the bike taking in some of the Wicklow hills. all in all did a nice 50k in 1hr 50 mins, nothing major again just getting the kegs loose as plan to gradually build on distance and speed on the run up to the new year.

Today - Hit the pool for an hour this evening. Did nothing in the way of distance. It was only drill work. Three things I focused on in particular, thats skulling, hip rotation and keeping myself high up on the waterline by keeping head well under. Sounds easy but far from it in practice. I think time spent on these few things now will stand to me no end come the long hard training days.

Plan for tomorrow is hit the gym early for core work and then in the afternoon more of the same with the swimming drills.

Keep her lit

BUACHAILL

Thursday :

Hit the gym at 10.00 am , got straight into my 15 minute warm up including all my corrective exercises, was feeling pretty good and ready for a tough session. Completed warm up and felt great then started into my routine and bang, nothing, just felt tired and spent, everything was an effort but I was determined to finish the workout so I just kept going. In the end managed a good solid hour with the last 10 mins just high intensity bursts.

Went home and got some lunch into me and ended up taking a nap for a half hour. When I woke I felt great so went for a swim session at 5.00.

Swim session consisted of again skulling, hip rotation and height in the water. With 15 mins left on the clock I decided to get in a few lengths, just concentrating on what I have been working on. Have to say there is a noticeable difference in the ease of my strokes and speed through the water so very happy with that.

So in the end not a bad day done but wouldn't like every session to be such an effort. Just opens my eyes to the importance of sleep, diet and overall commitment. If everything is not in check you increase your chances of poor lackluster sessions.

BUACHAILL

Friday : Just back from my gym session and I am disgusted. Pulled my back out doing some dead lifts, it's a re-acurring injury but one that has not given me trouble in well over a year, had thought it was gone. Basically the lower right hand side of my back / pelvis comes out of alignment. I had my legs and back locked out lifting the weight and it wasn't too heavy as I have lifted heavier, On the way up I hear and feel a click and bang comes the pain. Trying to get into the physio for 7 tonight just waiting on a call back.

To say it screws with my plans / timetable is an understatement. I guess better now than half way through my program but nonetheless I am seriously frustrated right now.

Hope I'm not out for weeks, Only just back from a chest infection.

1 step forward 2 steps back

BUACHAILL

Just back from physio , sprained / torn ligaments in my lower back. Feeling a lot worse than it actually is. A deep massage with some dry needling has me hobbling but reckons I will be back doing light stuff by next Thursday.

Back for more treatment Tuesday. Sucks but I guess I am lucky it's not bad. Last time I had it I was out for 4-5 weeks.

Suck it up

Brick Session

Buachaill it sounds to me like it might be your Sacroiliac joint in your pelvis. I am speaking from experience here. what happens to me if I leave my training and stretching slip for a while (my belly expends and puts pressure on my back).

What happens is the joint pops out of line, the muscles on the left side of the back tighten up around the area and pull my whole body out of line. This is extremely painful. Basic movements can be impossible. The only solution for this is to have my Chiropractor pop the joint back into line.

My recommendation to you is to go and see a Chiropractor as your physio will normally only work with the muscular issues while a Chiropractor will work with your skeleton. You have a long way to go before Wales next year so don't worry about the big traing schedule for now, get your back right.

oh by the way fair play to you for your efforts to date. I commend you.

BUACHAILL

Thanks Brick appreciate the advice.

Your bang on with your thoughts thats exactly whats happened and not for the first time. I have been to Chiropractors, Osteopaths, Physio's before and the only one that gets the thing right is my sports therapist and thats with some bone crunching and dry needling.

I am really surprised it happened, was a warm up session really have lifted much heavier, legs and back were locked out and everything was as it should be. That said it was still 90kg but I am used to lifting much heavier at times. I guess I need to pay more attention to my body in the future.

Pain wise its the worst I have had it but its only the back going into spasm to protect the strain / tear from getting worse. Feel a lot better today which is a nice bonus as the last time it happened I couldn't move for days, again the fact I am stronger, fitter and went to my physio straight after I'm sure played a huge part.

Back at it next week, only thing I can now control is my diet so I will pay big attention to that for now.

Tks again for the post

BUACHAILL

Still off the feet for next few days, back in the physio tomorrow morning.

On a happier note, went and bought a garmin 910xt yesterday. I know there has been mixed reports on them but overall they seem to win over any other.

While I am off my feet I may as well go pick up my wetsuit. I am clueless when it coms to suits. Can I please ask people to help with some suggestions. My budget is 400 ish. May go more should I be convinced its worthy of it regardless of ability but something tells me I already know the answer to this ;-)

catweazle

BUACHAILL wrote: »

While I am off my feet I may as well go pick up my wetsuit. I am clueless when it coms to suits. Can I please ask people to help with some suggestions. My budget is 400 ish. May go more should I be convinced its worthy of it regardless of ability but something tells me I already know the answer to this ;-)

Are you planning to lose weight before the Ironman, if so I would wait till you are closer to race weight before buying one. What might be perfect for you now might be a little loose come summer. No hurry in buying a wetsuit till next May anyways. 400 will get you plenty of bang for your buck, its more than enough!

griffin100

^^^^^^ what CW said.....

Wait until you get some swimming done over the winter and see how you go. If you are struggling or have trouble holding good form then a more buoyant wetsuit may be better for you; if you are flying then a less buoyant thinner material one may be better.

BUACHAILL

Thanks folks

Yes the plan is to drop weight before then, I have never swam with a suit before so the idea was to get one now and get used to swimming open water. I guess my next question is should i buy a cheapie to get used to them and then spend the money on a proper one come May or should I just hold off completely ?

catweazle

BUACHAILL wrote: »

Thanks folks

Yes the plan is to drop weight before then, I have never swam with a suit before so the idea was to get one now and get used to swimming open water. I guess my next question is should i buy a cheapie to get used to them and then spend the money on a proper one come May or should I just hold off completely ?

Christ you will freeze :eek:

I wouldn't bother with the cheap suit, your big day isn't till September, you have loads of time to get used to the suit next summer, I wouldnt be even looking to go near open water till May at the earliest (I am a wuss)

BUACHAILL

agh jaysus a bit of cold water wont do you any harm, make you swim quicker. I'm far from a hard head but it wouldn't bother me at all swimming all year round. More practice the better

BennyMul

I agree with CW, I would be leaving the ow swimming till you can at least swim without fear of hypothermia, from now till then get to the pool and work on your stroke and building the endurance there.

BUACHAILL

ok thanks again I will hold off until after xmas before getting a suit. While we are on the subject where do people buy there's ? I assume its not something to be buying online unless your certain of sizing etc

shotgunmcos

I'd agree with the lads about holding off a while before you get a suit. I disagree though with waiting until May to dip a toe... Get in whenever you want . If its baltic just a few minutes at a time. You see people dipping in th enip over xmas so its mind over matter. I usually get in for 10-15 mins last week of April first week of May usually because I'm waiting for some company to do so. Feic that. Late March next year!!

One thing about the suit, if it feels too small, it probably fits just right.

BUACHAILL

Given all clear from physio this morning to start back some light training and got me thinking.

what do others do for light training ?

BUACHAILL

So having been given the all clear today to get back out training, including running which I have not done in the last 8 weeks, I decided on a nice slow run.

Managed to get 13k in 1hr and 5mins. Very happy with it considering I have not been running and this time last week thought I was going to be out for a good while longer with injury.

Felt very comfortable throughout the whole run and could have easily kept going but didn't want to push it.

Get back into the pool tomorrow for some drills and a loosen up !

Dory Dory

I agree with CW and BennyMul on this one - wait until spring to start your open water swimming. Why? Because of hypothermia and panic, which, unless you are a particularly experienced and confident swimmer who is acclimated to such conditions, could place you in great peril. As shotgun mentioned, a proper fitting wetsuit will feel tight, and because it feels tight it will restrict your breathing....and when you are in freezing-yer-arse-off water you will experience short, shallow breathing which can cause you to panic and gasp for breath. If you do insist on swimming in these conditions, I can't stress enough the importance of taking someone experienced with you....but my best advice is wait - you've loads of time to practice open water swimming.

Regarding your wet suit, lose the weight you want to lose then invest in a good quality suit. You want to lose the weight first because you want the suit to fit properly (a suit that is too loose will hinder you), and purchase the suit at a shop with experienced staff who will assist you in making the right purchase.

BUACHAILL

Thanks Dory, I have taken the guys advice and held off on buying one, makes a lot of sense to wait until the weight is off and I am at my proper race weight. I had spoken to a few experienced swimmers in the meantime about open water swimming at this time of year and to be honest I may try it out and see how I get on but I would never swim alone open water. They have agreed to go in the water with me.

I am more concerned about cold/flu or worse than I am cold. I have already missed 2 weeks with chest infection and 1 week with back issues so need no more time off. The pool will do for the time being.

Brick Session

I did my first IM distance this year and due to time constraints and family life etc I did all of my swimming in the pool. I don't know of anyone who swam in the OW in Winter to prepare for an IM swim the following September.

If you dont mind me saying Buachaill, but in my meagre opinion are you trying to do too much too far away from race day? I have recently started work with a coach who has himself completed 4 X IM's at around the 10hr mark and multiple marathons sub 3hrs and his advice to me is to get my body in top condition over the winter months by getting down my weight, concentrating on my running form and increasing my cardio fitness. He also believes that the 30 week Fink program that I followed is too long and too generic. What I am trying to get across to you is "don't burn yourself out now both physically and mentally". Next September is a long way off.

Also, don't be on boards at 1.38 on a Sunday morning, be in bed cos sleep is your new best friend.

BUACHAILL

Thanks Brick for your post,

I know it may sound a little overkill to be in the water in winter but I really don't see it as a big deal. Come september the water in Wales won't be all nice and warm so I was just hoping to get some idea of what to expect so mentally I would understand it. I'm sure temps don't really warm all that much in our climate but I am very much a thinker, if I know mentally what it's like I prepare better, who doesn't ?

Again doing too much too soon, I think go back 6-7 weeks I would be guilty of it for sure thinking that running, cycling, swimming and gym'ing as much as possible was the way to get super fit and ready when all in fact it does is burn you out, not very clever at all and a silly approach that will lead to injury after injury.

I really do take on board people's opinions on here otherwise no point in putting it out there.

I was going to wait until the charity website was up and running before putting up some names of my help but now is as good a time as any.

You will understand then what good hands I am in.

Strength and conditioning : Urban FItness Blackrock, these guys are overlooking my program until Jan, they have me dropping the weight and strengthening the core. These guys have an abundance of knowledge and I have the before and after pics to prove it :-)

Noel Murphy Swim Coach: with help of NAC facilities I meet Noel every week, he is a great guy and seriously knows his stuff.

Eamonn Tilley: overall manager ! I don't think I need to introduce this guy on here, he is overseeing the whole project and will be in full control of my program

UCD: will be meeting with Brendan Egan next week to go over nutrition and overall physiology. I will hopefully be getting vo2, lactate thresholds and a number of other tests on an ongoing basis to make sure everything is going as it should be. Brendan has agreed to overlook all that end of things for me and it's a huge bonus for me in all of this, so important as you guys know.

I have several more people helping me with other specifics but won't go into every detail just yet.

Im not saying all this to name drop, merely trying to put across how serious I take this challenge and the lengths I will go to in assuring the best possible results. I take everyone's advice and do it as I am asked, just like on here. It's my first ever triathlon never bloody mind Ironman so I would be a fool to not listen and learn.

So what you guys think ? Am I in good hands :-)

Dory Dory

I don't know any of those names/groups, but I do understand getting a grasp on things mentally - there is value in that. However, pay attention to time spent on tasks and return on your investment as well. Open water swimming will not be as efficient as pool swimming at this stage (for many reasons), but if you need it mentally, then try it out but I wouldn't make it part of your weekly routine. I would come back to open water much later in your program - but that's just my 2 cents. You can share my suggestions with Noel, Eamonn and Brendan if you'd like, but I doubt they'll be all that impressed as it is highly unlikely they've ever heard of Dory Dory either!

BUACHAILL

Dont be so modest , everybody has heard of Dory Dory ;-)

BUACHAILL

Monday : Early - 5k run at an easy pace just to loosen up legs and start off the week on
a positive note and just register some training, 25 mins

: Late - Did 45 mins of core work and 15 of stretching and foam rolling etc, legs
feeling tight

Tues : Early - Hit the pool for some more drills and technique, put in 600m just taking
time to really practice strokes, almost felt harder than just swimming but want
consistency

Took afternoon off, was tired and stiff which I wasn't expecting and no need to drive myself into the ground just yet.

Today: am- met with guys in High performance centre to structure some testing and overall targets regarding weight loss, nutrition and overall approach to it all. Delighted with everything and seriously impressed with the set up in there, nothing left to chance and will be undergoing a list of testing's every 3-4 weeks from now until next Sept. Unbelievably lucky to have their help and cant thank them enough, in Monday morning for a Dexa scan, will update as results roll in.

Went from there to the gym and got ran into the ground with some high intensity super sets with little or no breaks, jaysus I am so unfit, dying after the 1st set but managed to keep going, took me a good 10-15 mins to properly recover afterwards. Guess it's all part of losing the flab.

Super excited to give it a good push between now and Jan and get to my target weight

BUACHAILL

Friday : 1 hour Gym session. Worked on upper body today felt strong. Noticeable difference in stability and balance overall.

Sat: 1 hr high intensity bootcamp this morning. Fat burner. Again felt fresh and worked hard but did not tire much.

This afternoon will get out for 2 hour slow cycle and work on some hills.

Nice to be back injury free and feeling strong

BUACHAILL

Sunday: Was out till 5.30am galavanting Sunday morning so had a couple hours extra in bed. First time since I can remember I was out so late and not a drop of drink to be had. Anyway got up around mid day and went for a bite to eat with Family. My plan was to get back and go for a road run but I was feeling the affects of the late night so decided on an hour at the pool instead. Did some drills and about 800mts and a nice pace. Didn't time it as I wasn't looking for much, just a wake up ha.

Monday: AM - Into UCD with me to get my Dexa scan and to be honest I wasn't surprised but at the same time certainly was not impressed. Looks like I will be adjusting the weight loss thread as my official body fat content is 28%. Yes I am obese. What scares me more is what I must have been back in March before I dropped the 3.5 stone, frightening. Must say the service in there and the information to hand is superb and I cannot recommend the facility enough. Well worth the €100 price tag for anyone interested in exact levels.

So decided to put it down as a wake up call and use it as a positive, Rang my coach and devised a plan for the week. It is going to be simple from now to xmas. Slow runs/cycles, high intensity gym sessions and a lot of core work. That fat has to come off and have set some new targets on these figures.

Monday pm: Slow steady cycle, headed out from shankill down the N11 to Ashford and back up the coast road through Kilcoole etc. Must say the wind was unreal on the way down and it was freezing, learned my lesson will be wearing much more layers for next one. On a positive did not get wet, put in 48 km's at an average pace of 25.8 kph. Total time of 1hr 50 mins.

Later that evening hit the pool and worked more on technique again, I know most of my pool sessions are all technique based but I really want to start on the right foot with the swimming and I know its a huge factor to it all for an Ironman.

Tuesday am: Out to the NAC this morning for a lesson. As it happened coach mixed up days so ended up heading in and just working on the same stuff as previous evening, yes you guessed it..... TECHNIQUE

Tuesday pm: Calf was a little sore from cycle yesterday, no idea what that was about so played it safe and went for the planned slow run but hit the threadmill in gym. Idea was if it got any sorer could just jump off, out on the road by time you find that out you could be miles away from house plus its warmer ha. Managed to do 6min klms and calf felt fine through the run. Finished the 45 mins as I wanted so a total of 7kms done at an average heart rate of 153. Calf a little stiff now so its up for and Epsom salt bath and early to bed.

Tomorrow I have a 2hour cycle, same route as Monday just slower and 45 min slow run in the evening at roughly same pace as today.

Need to get some more core work in also.

Feck off Fat

shotgunmcos

BUACHAILL wrote: »

S
Later that evening hit the pool and worked more on technique again, I know most of my pool sessions are all technique based but I really want to start on the right foot with te swimming and I know its a huge factor to it all for an Ironman.

You have your ducks in a row there. Better form will yield progressive dividends when you start to extend your distance.

BUACHAILL

Wednesday AM: Bike - Long slow burner again, Mother in law had the little un so decided to get out early. Headed off up to Roundwood and down to Ashford and back up coast road through Kilcoole etc, Similar spin to Monday just had a few more hills. Ended up doing 2.10 mins, 55 kms in total. Felt very comfortable although calf was still a little sore but did not concern me. Was baltic out again.

PM: Slow easy run - Went for a nice relaxed 45 mins with a mate of mine, he is just back from injury and it was a nice catch up. Took in a nice mix of hills and flats around the area. Covered 7k but again its all about the slow fat burn pace. Got home and knew to jump into a bath with some epsom salts. Felt the better for it this morning also, calf felt much fresher

Thursday : 50 mins run at 6 mins kms again with 5 pick ups raising heart rate 10 beats every 8 mins for 2 mins, Heart rate comfortable again knocking in around 150 so decided after 2 pick ups to raise it to 165 h/r for the 2 mins. Does not sound much when I say it like that but ended up being almost an all out sprint for my short arse legs. Felt fresh and had lots more in me. Covered 10k in total so happy enough with the weeks work so far. slowly cranking it up weight dropping off. Going to give it a right go from now to xmas.

Lunchtime tomorrow will get another long slow cycle in !! Would be nice if the temp picked up ever so slightly ha ha some chance

BUACHAILL

Friday : Did not go to plan and missed the cycle. Had too much going on and in the end settled for an hour of TRX. Covering some TRX with my core work but this was my first class. Found it very tough and confirmed that I need a hell of lot more work. Fully enjoyed it all the same.

Saturday:
AM- Back into the gym for an hour of bootcamp. This class is really good, we work through 3 circuits lasting 9 mins a circuit with only 3-4 mins break in between each circuit. The last 15 mins then comprises of some Burpees, push ups, kettle bell swings and a 400m run. We repeat this without break for the 15 mins followed by a warm down. I have to say its very enjoyable even though your lungs scream towards the end of the circuits. I felt stiff from the TRX the night before but still managed to get through it ok.

PM- Had planned for a nice slow run. Started out again a little stiff but wasn't too long loosening up into it. Total of 1hr 15mins and total of 13 kms. Average H/R of 144. Took a nice easy route to be fair but still happy with the effort. Decided to go straight to the pool to get some relaxation in and did a little tech stuff but mainly chilled.

Today:

Hit the roads again for a 10km run. Increased the tempo a little and covered it in 52 mins. I know I had lots more in me but again looking for the slow steady stuff to burn the fat. What a horrible day out but I must admit I love training in the rain, something very refreshing about it all. My most enjoyable run to date.

All in all put a decent week in, feel strong and ready to hit it again next week. Been very good with my eating also and I know the key to it all is rest and diet.

Need to work more on my swimming next week. Have been fitting it in between other workouts but going to pay more attention to it from this week, start putting some distance in also.