Elvis goes Up & Over

elvis jones

Well its time for a new log with this new challenge. As some of you may know i've come up with the crazy idea of an 11 day ultra triathlon for for in Aug 2013. Myself with two others ( including our own couerdelion ) will

1. Swim 7.6k on day one
2. Cycle Mizen to Malin head over 5 days - almost 800k including public cycle
3. Run Oranmore to Dublin over 5 days - almost 250k

So this is my whole season really. I have a lot of slow, hard training ahead of me. I've met with some experts and will be having the Vo2 max test, metabolic testing, body fat % etc. This will help me train in the right fat burning zone to get my weight down and build fitness.

Its going to be all about hrs on the feet and in the saddle, building slowing and having my training periods building towards Aug.

Along the way there will be B races just to break up the training and allow some fun while still adding to the training.

So tomorrow the training begins with Jan really about getting miles back in the legs, hrs on the turbo and building distance once again in the pool.

I'm breaking my training into two month periods from then on.

Feb - March
April - May
June - July

And then the taper begins in Aug for the 5am on the 22nd.

I know to a lot of people what i'm doing sounds like madness and with the weight to get down as well i must be crazy BUT life is short and it will all be worth it when i cross that finish line in Dublin on Sept 1.

elvis jones

And so at 7:30 this morning i laced up my runners for the 1st of what is going be many, many runs on route to the old POD on Sept 1st.

There was actually a lot of fear as i haven't run in weeks due to work etc. But i got through it, a very slow 5k but its 5k closer to my ultimate goal of crossing the end line in Dublin on Sept 31st.

As i've said all my training will be heart rate based from now on so i've removed pace from the front of my Garmin and replaced it with the HR.

I'm starting a food and training diary where i'll keep record of all i eat and what HR is during specific sessions.

Turbo in the morning before work and a run tomorrow evening.

Vo2 test on Sat morning so from then on training will be tailored and focused when matched with the results.

elvis jones

I meant to add that one of the barriers to my training has always been my dj work which has made long weekend sessions very difficult so its taking a back seat until the end of Sept this yr.

I'll honour booking that i have already in but not working Fri and Sat nights will allow me to be in bed early, up early and do those all important weekend long workouts.

It will be tough of the pocket but this challenge is more important.

shotgunmcos

Nice one, best of luck with this journey! Get thee to the SBR challenge too and put a cat amongst the pigeons:D

elvis jones

shotgunmcos wrote: »

Nice one, best of luck with this journey! Get thee to the SBR challenge too and put a cat amongst the pigeons:D

Ah it will be 8 to 12 weeks before i'm up to full training but i know i have 1050k in total to add in Aug. I can't calculate diatance on the turbo until i hook up the gadgets to the bike !!!

banner_phoenix

shotgunmcos wrote: »

Nice one, best of luck with this journey! Get thee to the SBR challenge too and put a cat amongst the pigeons:D

+1, good luck with the training and the epic adventure

elvis jones

banner_phoenix wrote: »

+1, good luck with the training and the epic adventure

Thanks for that !

elvis jones

Another thing to mention is that for the 1st time i am keeping a food diary warts and all. Along with the training i have to get the weight down as running 5+ marathon distances in 5 days is one thing BUT doing it when carrying 4 stone extra is a little bit extreme.

Solobally8

Wow now that's a goal!! Best of luck Elvis. I'm looking forward to reading about the training that goes into an event like that. Fair play to you.

elvis jones

Slow slow slow 5k run. The plan is to build the distance in Jan, slowly creep up the distance each week so that i'm hitting 50k a week by the end of the month. That will be with 4 runs a week and we'll add a 5th for Feb and March.

Its about time on the feet and hitting a specific HR, i'll have that info on Sat !

This evening was very slow and relaxed i could do 10k at that pace every day with no bother which is what i'm aiming for closer to the event, 4x10 and two longer runs so by the end of June i'll be up to running 6 times a week and then add 3 or 4 swims, 4 cycles and the numbers start to stack up.

elvis jones

Lunch time swim session and the 1st of the year, my new job will allow me to swim roughly 2k at lunch when i'm up to full speed.

1650m today, tough at the start but i focused and it got easier as i work on making sure to kick.

Plan for the swim is to do 3 to 4 sessions a week 2x2 and 2 longer sessions.

By the end of Jan i want to be at 3k as my long.

Feb 4k
March 5k
April 6k
May 6.5k
June 7k
July 7.5k

I'll add a little each month and build to that magic 7.6k.

I hope to have other longer swim building to 4k as the months get closer to August.

That would mean a rough weekly swim total from May onwards of about 14k and i'll drop that from the end of July !

elvis jones

VO2 Max test this morning at http://www.leinstersportsclinic.ie and the results aren't as bad as i feared.

My weight is 105 KG and thee ideal weight is 85 to 92kg

My body fat is 29%, what i need to work towards is 13% to 19%

My fat weight is 30.4kg, what i need to work towards is 12kg to 17kg

My lean weight is 74.6k and ideal for me is 72kg to 77kg

I was told that i was like any athlete who comes back after the off season in the condition i'm in ( ok i have more fat ) with good lean muscle mass and just needing to work on getting the body fat level down. Keep the muscle mass, drop the fat ( belly ) and at the same time gain fitness.

My VO2 number is 40 which is average, i don't mind that as i haven't done much in 10 weeks or so. This number will raise as my fitness builds, my fat drops and when i hit 36 in March thats actually above average:D


My max heart rate was 168 BPM

Now the important bit, how to drop this weight with targeted training.

The best heart rate for me to loss weight is different for cycling and running.

For cycling i have to work in the range 116 to 126 BPM
For running i have to work in the range 126 to 136 BPM.

These may seem low but as fitness builds the pace at which i'll be able to work out at will increase.

Overall the information is really good and will help me build fitness and drop weight by targeting my workouts. I'll be back in March for another test and we'll see how the numbers change and if talking a scientific slant to my training will benefit me !

elvis jones

After my test this morning i hit the pool for a nice slow session 1450 in total with a few 200m sets with the pull buoy in there just to mix it up.

Nice session and good to get in the water and be able to swim 1500 to 2000 in jan as its all new to me.

Run tomorrow, it might be short as i want to focus on the heart rate mentioned above and start as i mean to go on.

There's a watch this week in Aldi with a pulse reader so i might get that to keep an eye on my heart rate in the pool as i swim.

elvis jones

Today Elvis rested !

I have a roughly 28 days in a row coming up so i relaxed today with the kids and watched some NFL.

If you want to keep up with all going on with Up and Over like this page if your on FB http://www.facebook.com/UpAndOverUltraTriathlon?ref=hl

I have my weeks plan done out and its roughly 10 sessions that should add up to 10 to 12 hrs which is a solid starting week to my training.

Shell to Run

Hi Elvis, how did you find the test? Also how was max HR test done? I am thinking of doing the same. Good starting point for year ahead. Thanks in advance.

elvis jones

Shell to Run wrote: »

Hi Elvis, how did you find the test? Also how was max HR test done? I am thinking of doing the same. Good starting point for year ahead. Thanks in advance.

I found the test really helpful.

They put you on a static bike with the pipe measuring your air coming out. Yoy keep the RPM at about 75 and they could the resistance bit by bit over about 15 min they increase it until you flatline at you max ( well that was how it was for me )

The guy who did it is a fully qualified sport scientist and has done a number of Iron man distance races so really knows his stuff, he currently coaching a few guys for Nice this year ( he's done that race twice himself )

He made a great point in that people spend thousands on bikes, wetsuits etc but do nothing proper to tune the engine running all that.

Go to the site and pop him a mail, just say the guys from Up & Over sent you.

I'd honestly advise anyone to get these tests done.

couerdelion

elvis jones wrote: »

I found the test really helpful.

They put you on a static bike with the pipe measuring your air coming out. Yoy keep the RPM at about 75 and they could the resistance bit by bit over about 15 min they increase it until you flatline at you max ( well that was how it was for me )

The guy who did it is a fully qualified sport scientist and has done a number of Iron man distance races so really knows his stuff, he currently coaching a few guys for Nice this year ( he's done that race twice himself )

He made a great point in that people spend thousands on bikes, wetsuits etc but do nothing proper to tune the engine running all that.

Go to the site and pop him a mail, just say the guys from Up & Over sent you.

I'd honestly advise anyone to get these tests done.

Just to add - cadence is at whatever you feel comfortable. Normally on a road spin i'm at around 90. During the test 82 felt more comfortable so that was the rpm I stuck to.

It feels restrictive breathing with the mask/pipe on your face but you do get used to it.

There's a few people doing VO2 tests out here but only a few of them know the science behind it and even fewer can apply it to swim/bike/run. It definitely places a good focus on your training.

elvis jones

My week is going to go Monday to Sunday and each Monday i hope to put up my weekly totals here and then monthly at the start of each month.

Well last week was only a bit of a week with the new year and all and fingers crossed will be the lowest we see until at least Sept.

Swim - 3.2k
Run - 10k
Cycle - 15 min VO2 test

Shell to Run

Thank you for response Elvis and Couerdelion. I had test done a few years ago and it was done on treadmill and suffice it to say the thought of it still makes me feel sick. This sounds good so will give it ago and let you know how it works out.

Elvis best of luck with your training, great to know where you are starting from, improvements all the way.[/FONT]

elvis jones

Swim at lunch today and i did 1700m, i have roughly 50 min to swim on my lunch and my aim is to build my lunch swim to 2k.

If i can be at that at the end of Jan i'll be a happy chappy.

For the majority of the swim my HR was about 118 but rose to 130 as i pushed it towards the end of the session.

hardCopy

elvis jones wrote: »

Swim at lunch today and i did 1700m, i have roughly 50 min to swim on my lunch and my aim is to build my lunch swim to 2k.

If i can be at that at the end of Jan i'll be a happy chappy.

For the majority of the swim my HR was about 118 but rose to 130 as i pushed it towards the end of the session.

Did you get the aldi watch? How does it compare to a Garmin HR reading?

elvis jones

hardCopy wrote: »

Did you get the aldi watch? How does it compare to a Garmin HR reading?

I did and its very close to the garmin, 2 BPM out. I've only used it once but it seems ok for 20 quid ! I'll know more after a week of using it.

elvis jones

My first run done to HR this evening and it was slooooooooooooooow and i mean sloooooooooooooow. I kept to what i was told to do and hit an average of 132 BPM ( have to go between 126 and 136 )

It was the slowest i've ever "ran" 5k and it was very boring, but i have to take a long term view and train as i've been told. The way i look at it is that as my fitness gets better my pace will increase at the same BPM !

elvis jones

Swim at lunch and it was a pull buoy sesssion.

I use this sessions to improve my stroke, rest my legs and i'm trying to stsrt breathing every 4 strokes instead of 2.

Overall a good session, 2km in total with 95% of that with 4 stroke breathing and long smooth strokes.

I feel my swimming is coming along and imagine this time two years ago i couldn't do a length in that pool. In the last 2 days i've done 200:D

Turbo this evening to HR so should be fun/fustrating !!!!

elvis jones

Well its over my first turbo session working within a specific HR range. I was told to go between 116 and 126 and that i did, average of 123 BPM. I dropped down the gears and got the legs turning while i watched season 2 of The Walking Dead.

I didn't want to over do it and only did a 40 min session. Legs left good at the end of it and working to that BPM range was actually easier than the running !

Run tomorrow evening !

elvis jones

My food log is a hard thing to write but i am doing it warts and all ! Its tough to write when you eat rubbish but it has to be done so i can see week to week what i am doing and how diet each week/month is working for me.

Only one session today as i have two meetings for Up & Over but a session is a session !

hardCopy

elvis jones wrote: »

My food log is a hard thing to write but i am doing it warts and all ! Its tough to write when you eat rubbish but it has to be done so i can see week to week what i am doing and how diet each week/month is working for me.

Only one session today as i have two meetings for Up & Over but a session is a session !

Have you tried MyFitnessPal? I find it brilliant, the barcode scanner is really reliable. You just install the app on your phone and scan everything you eat. You can build recipes for homecooked meals and then just log a portion to your diary whenever you eat it.

elvis jones

I've used an app like that in the past and its worked well but with my new job i don't have my phone during the day and only see it from 5pm onwards so its hard to get everything into it.

This year i'm going with the old paper version and we'll see how that goes:)

joey100

How's it going elvis? Seen over in the swimming forum you were looking for some info about nose clips. I don't use them for swimming but a lot of the lads I used to kayak with used them. They tended to stay away from swimming ones, used ones like this ->http://www.i-canoe.com/Helmets/Head-wear/Smiley%27s+Noseplugs.html. They would wear them down the rivers we paddled so sometimes up to 2/3 hours so reckon they could be comfortable.

Seems to be a bit softer on the nose and a bit more 'adjustable' from what they said. The metal bridge is fairly manoeuvrable. Bit more expensive too but if it works!

elvis jones

joey100 wrote: »

How's it going elvis? Seen over in the swimming forum you were looking for some info about nose clips. I don't use them for swimming but a lot of the lads I used to kayak with used them. They tended to stay away from swimming ones, used ones like this ->http://www.i-canoe.com/Helmets/Head-wear/Smiley%27s+Noseplugs.html. They would wear them down the rivers we paddled so sometimes up to 2/3 hours so reckon they could be comfortable.

Seems to be a bit softer on the nose and a bit more 'adjustable' from what they said. The metal bridge is fairly manoeuvrable. Bit more expensive too but if it works!

That seems like worth looking into as my swims are going to go up 3 hrs in June and July !!

joey100

Think it might just be try a few and see what suits best for you though. Don't wear them myself, could never really get used to not being able to breathe through my nose! But like I said a good few of my mates wear them ones and seem to like them, they did say though that if you are constantly adjusting it that the metal can become very weak.

Donelson

elvis jones wrote: »

VO2 Max test this morning at http://www.leinstersportsclinic.ie and the results aren't as bad as i feared.

My weight is 105 KG and thee ideal weight is 85 to 92kg

My body fat is 29%, what i need to work towards is 13% to 19%

My fat weight is 30.4kg, what i need to work towards is 12kg to 17kg

My lean weight is 74.6k and ideal for me is 72kg to 77kg

I was told that i was like any athlete who comes back after the off season in the condition i'm in ( ok i have more fat ) with good lean muscle mass and just needing to work on getting the body fat level down. Keep the muscle mass, drop the fat ( belly ) and at the same time gain fitness.

My VO2 number is 40 which is average, i don't mind that as i haven't done much in 10 weeks or so. This number will raise as my fitness builds, my fat drops and when i hit 36 in March thats actually above average:D


My max heart rate was 168 BPM

Now the important bit, how to drop this weight with targeted training.

The best heart rate for me to loss weight is different for cycling and running.

For cycling i have to work in the range 116 to 126 BPM
For running i have to work in the range 126 to 136 BPM.

These may seem low but as fitness builds the pace at which i'll be able to work out at will increase.

Overall the information is really good and will help me build fitness and drop weight by targeting my workouts. I'll be back in March for another test and we'll see how the numbers change and if talking a scientific slant to my training will benefit me !

sorry for dragging up an old post, but I'm looking for a bit of advice!
if you have an hour to spend and you want to used if for fat lose, are you better to run/cycle as far as you can or spend it in your fat burning hr zone?

best of luck with the challenge, it would nearly being me to my knees even thinking about it!

elvis jones

Donelson wrote: »

sorry for dragging up an old post, but I'm looking for a bit of advice!
if you have an hour to spend and you want to used if for fat lose, are you better to run/cycle as far as you can or spend it in your fat burning hr zone?

best of luck with the challenge, it would nearly being me to my knees even thinking about it!

Stay in your burning zone, it will make sure you are burning the max amount of fat possible and are training your body to burn fat. You can do it on both the run and the bike so alternate to keep the legs fresh and you'll get more sessions in.

griffin100

Can I ask why the need for nose clips? I used to wear them due to serious nasal problems after swims when I started training for my first IM and started spending longer in the pool but I hated them. I swapped them out for an after swim nasal wash and a blast of flixonase and hey presto no problems since (except when I forget to do my post swim nostril wash).

elvis jones

griffin100 wrote: »

Can I ask why the need for nose clips? I used to wear them due to serious nasal problems after swims when I started training for my first IM and started spending longer in the pool but I hated them. I swapped them out for an after swim nasal wash and a blast of flixonase and hey presto no problems since (except when I forget to do my post swim nostril wash).

I've always had nose problems and 2 operations later its still not perfect. If i swim without the clip my nose is uncomfortable for hrs afterwards and i spend the day sneezing and sniffling. The clip stopped all that and i couldn't imagine doing any long sessions without it now.

griffin100

Ah ok. I used to have real bad sinus problems after longish swims - it came to a head when for two days after my first 3,000m swim I had a blocked nose and headache. I did some online searches and after trial and error came up with my patented after swim ritual of washing each nostril through with clean water followed by a blast of flixonase. Works well for me. Might be worth a try.

elvis jones

Out on the road this morning and kept it at 5k to work on my HR, it went very well and i had an average of 134 BPM and took 6 min off my time. I'm almost running at my LSR pace so fingers crossed within a week or two i'll be able to do a constant 16k at that BPM.

Little one is sick so off to collect her from the child minders and super daddy is in action for the rest of the day ( i might sneak in another 5 or 7k later )

tinydave

elvis jones wrote: »

Swim at lunch and it was a pull buoy sesssion.

I feel my swimming is coming along and imagine this time two years ago i couldn't do a length in that pool. In the last 2 days i've done 200:D

Sure i remember that well Mark

elvis jones

tinydave wrote: »

Sure i remember that well Mark

Thats some double chin:(

elvis jones

Quick turbo this morning and the 1st with my cadence sensor.

Once again i did like i was told, dropped down the gears and spun out the legs.

40 min with avg cadance of 81 and HR at 119 so the HR is spot on and anything above 80 on the cadance is a building block. I was thinking it would be about 75.

Short swim at lunch, just 1k but focusing on technique !

elvis jones

1k swim done and it was rather enjoyable, 26 min which is right on track to do just under a sub 1hr 2k as part of the building plan for Up & Over.

I noticed at times i was almost forgetting to kick and i need to put some kicking into my pull buoy session once a week from now on.

Stroke was long and breathing/head position is getting better with every session, jebus look how bad my head position was in the pic above:o

Anyway 15k LSR tomorrow done to HR so it will take a while but who cares i'm not up for 100m sprints any time soon !

griffin100

Are you wearing a wetsuit for the U&O swim or are you going skins?

elvis jones

griffin100 wrote: »

Are you wearing a wetsuit for the U&O swim or are you going skins?

No wet suit, i think we'll be wearing our branded tri suits ! You'd overheat too quick in the wet suit i think.

elvis jones

Plan today was for 14.4, i did 15.1k.

Felt fine with HR at 133 which was perfect ! I threw some podcasts on the ipod and listened to them while running, very relaxing !

Glass of red tonight relaxing and run or cycle tomorrow depending on the weather.

Oryx

elvis jones wrote: »

Plan today was for 14.4, i did 15.1k.

Felt fine with HR at 133 which was perfect ! I threw some podcasts on the ipod and listened to them while running, very relaxing !

Glass of red tonight relaxing and run or cycle tomorrow depending on the weather.

Listen to you "a run was relaxing..." you've crossed a line, man!

elvis jones

Oryx wrote: »

Listen to you "a run was relaxing..." you've crossed a line, man!

I hope so because i'm going to spend a lot of time running in the next 8 months !

couerdelion

elvis jones wrote: »

40 min with avg cadance of 81 and HR at 119 so the HR is spot on and anything above 80 on the cadance is a building block. I was thinking it would be about 75.

One thing I've noticed is that my avg turbo cadence and road cadence seem to vary. So on the turbo on my long slogs I'll sit at around 84-85rpm. On the road I'm quite happy spinning away at 94-95.

I'm not sure if this is because the bike moves slightly under you on the road so you don't rock your hips and can therefore maintain the higher cadence or what exactly the reason is, but next time you do a road spin see how they compare.

elvis jones

Weekly totals time, they are still low but i'm building back up in Jan and its all about getting back on the saddle, getting the numbers up slowly and avoiding injury and colds/flu at this time of year !

Swim - 4.6k
Cycle - 30k
Run - 25k

Those numbers will grow again this week and the sessions will get longer/faster

elvis jones

Swim at lunch today, i was meant to run this morning but wasn't feeling well at all so shelved it.

I still wasn't feeling great at lunch but went to the pool anyway and said that i'd give it a go and see how i got on.

Well i got in and the water was fcuking freezing !!! I got ahat etc on and got going to keep warm !

Nice session with a total of 1950m, i'm edging closer to that magic 2k on my lunch break and have increased it from 1600m to 1950m in two weeks so 2k is well within my reach and a good soild lunch session.

It was a touch session but good as there were a few in the pool and it made the water choppy which was good for breathing as i won't be swimming in calm conditions on a normal race day !

I was thinking of running tonight ( i'm in work until 8 ) but i think i'll leave it for this evening and see do i feel better in the morning.

Long swim in the morning and i'm hoping for 2.5 to 3k as 3k is the Jan target and i'd like to be close to it coming to the middle of the month.

elvis jones

No long swim yesterday morning as i'm having car problems and i'm grabbing a lift off Mrs Jones so i only got out for a run last night.

6k with HR at 132 BPH which is spot on. The body and mind want to go faster but i have to stick to this, i'm bringing down the time bit by bit which shows that the fitness is growing.

Food intake is going well overall, booze is at a minimum and crap intake is down big time !

1st weigh in will be on the morning of Feb 3, i'm going to do a mountly weigh in and the waist will be measured again at my next VO2 test at the end of march.

Swim at lunch today, 2k if i can get it done in time and a turbo this evening with the football.

elvis jones

Ya know that feeling when you get out at lunch, get to the pool, get in, get undressed, open your bag and..........no shorts.............b0ll0x !!!

A wasted lunch that had me in a mood all afternoon !

So i got home, dinner and got the kids to bed. Turbo time !

50 min with cadence at 84 RPM and HR at 121. I was happy with that, i'm building it slowly with 40 min sessions last week and 50 min this week and upwards.

Off to get insoles tomorrow, have to collect mrs jones from work and Trilogy committee meeting so i'll grab a late turbo if i can.