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ITERA 2016
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07-08-2015 10:11pm#1No point in beating around the bush. Its as clear cut an "A" goal as my first Iron Distance triathlon was back in 2011
ITERA Ireland will be 5 days of racing non stop for mixed teams of 4 over 600km on the Wild Atlantic Way. It represents a step up to the Adventure Racing World Series for Team #TriHarderAR and its just so cool that its coming to Ireland!
This year I plan to "put in a winter" so training kicks off in a few weeks. I'll potter about until then.
Some provisional races next year pencilled in to keep things interesting:
The Race - 24 hours... the one Oryx did in 2015
Challenge Galway... on my roadie for fun
Rogaine - 24 hours... prep for ITERA15
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Yeaeeeeee new log, new log, new log
but most importantly an ITERA log
Brilliant race report Mike, so honest and in such detail, I was right back there. You did an excellent job of navigating and well done for digging yourself out of all those low points and ploughing on. Ye did a stellar job and ranked up there with the best teams, something to be super proud of and give you guys all the confidence in the world to take on ITERA 0 -
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The week hasn't panned out as I had planned but I'm not bothered. I'm giving it until September 1 to get "fit to train" and kick the AR eating habit :cool::rolleyes:
A couple of sessions today.
1. MTB. I was late meeting Kate as I have 2 sick girls at home and had a lot to do. I told her to head away if I wasn't there by 12. I got to Ardpatrick at about 12:10, transitioned to the bike and tore off. Lots of cars parked at the trail head center and a Gravity Enduro event on. I continued onto the trail anyway. Felt good to be up on the mountain again. I have been having the AR racing blues lately. I met a marshall getting out of a Jeep at the turnoff to the green loop. He said the technical loops were off limits but I should be good if I stayed on the main trails.
I pushed on spinning hard up climbs. As I approached the turnoff to the first tech loop I had a queue of Gravity riders to negotiate. Serious DH bikers on serious DH machines. I pressed on out of the trees onto an open section of the lower brown loop and its magnificant views. At the half way point of the loop I still had not caught Kate. Either she was burning rubber or had wondered off somewhere else. I met 8 Enduro riders here steadily spinning their way up to the high point of the brown loop. I fell in and chatted with one of them. The event is a series of Downhill stages. They travel steadily between each one then gun it down the descent for an accumulated DH time over the 4 stages.
I hung with them on hills and flats easily but as soon as the trail fell away they floated over them, swerving and jumping, at speed. This was fun for them. Me too, but I was on the edge just keeping up on my heavy hardtail. I could only imagine the speed they hit the actual stage descents :eek: I'd love to come up to these trails on dual suspension and give it some. I ran out of trail with 4km t go back to the trail head. I couldn't follow the Enduro guys onto the race descent and bombed down the fireroad instead. I got back to my car in under 90 mins and Kates car was still there. It was starting to rain so I headed off. 23.14km in 88mins for a good satisfying workout with 441m ascent
2. Erg. Later I hopped on the erg for 30 mins Z2 at 20 spm. 7,308m was a poor return. My HR just climbed quickly in the first 5 mins so I had to keep backing off. It was a good steady row, just rusty and heavy
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Hmm over a week since an update, over a week since I've trained. Immune system down, bugs hit easily. After a 72hr race a few days off, sleep and multi vids are ideal. Not straight back to long work hours and pressure fuelled with caffeine and sugar on the hour
Anyway, a run this evening. Its been a while and it felt just like that. 8.25km laboured, dragging, lazy 159 cadence plod around suburbia and teh gang infested peoples park. Avg 4.57 pace. Half of the run was Z3-4 just because any bit of effort, wind or incline sucked. Gotta start somewhere. 20 minutes stretching, push ups, chin ups, sit ups and a plank afterwards. Moving again but body feels soft and heavy0 -
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Cheers Trig and well done in the Lost Sheep
Been very quiet lately. Nursing an injury with physio and exercises. 40 mins of exercises a night. Brought in the erg last week. 4x30min Z2 sessions done. 7,223m to start. ****e. Then 7,313m, 7,328m and 7,343m. Small progressions each time but progress in progress eh
Bike is next, then I'll try a run. Mad to get back into it #motivated after following Jarryd Hayne aussie Rugby League star make the 53 man roster at the 49ers. NFL and Rugby Worl Cup starting next week. I foresee lots of turbo Slowly but surely I intend to put a winter in. Some messing around in mud coming up in a couple of weeks.
By the end of Sept I need to set some training benchmarks to aim for.0 -
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shotgunmcos wrote: »Yep. 3 sets of 100. Ouch bloody ouch. It was one.at.a.time stuff. Horrible
Did you? Dry needling during the week was pleasure in comparison to the last set
Sounds like you'll be walking like I have for the past two days, wince wince wince and oh, the time it takes to get in and out of the car. Well done though, that's some going
AKW, I hope your answer is yes
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shotgunmcos wrote: »Did you? Dry needling during the week was pleasure in comparison to the last set
I made a go of it. I was quite happy to DNF as I hate burpees!!0 -
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September 30 the day of more deep tissue
My last session of PT. After pulling and dragging, yet more dry needling and elbow digging, he gave a nod. Strength still good, I have rather a lot of muscle weight for endurance running :rolleyes: Hip is in better shape. It responded well to his tests and although not 100%, I got a green light to start running. Yay A focus on warming up, stretching and S&C is a must for the winter though.
I didn't run today as the hip was still tender after the beating. Tender but looser. I hopped on the erg for an easy 40 mins Z2 instead. Felt quite good but it was stubbornly easy. 9,586m done. Just 404,387m to go!
@CM - would love to but depends on kids. I'll let you know0 -
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Just 4 hours training last week but its a start.
1 hour bike as 30 min turbo and 30 min MTB - 18.01km
1 hour swim session -2,900m
1 hour 30 erg - 2 easy and a 10x500m tempo session - 22,700m
30 mins run - Yes a run! Woop! 5.74km
-2 score for the week. Still negative but improving.
Not cheering about the run yet, the hip is not yet clear. I just need to look after it and build slowly. It was a brick run after the MTB. My Bro had parked his shiny 1 year old never been used MTB in my house so I dropped it back. I dived off road for a few minutes to bless it with some dirt en route Dropped it off and ran home with the helmet on. It was easier than carrying it. It was just my 5th run in 3 months so I felt as unfit as you would expect.
The 10x500m erg was good. 1.47.3 average avoiding the red zone.
The big low of the week was 189.6lb weigh in and feeling that weight on the run.0 -
Better week circa 11 hours
2hrs 20 on the erg
2hrs 10 on the turbo
1hr 46 in the pool
1hr 23 running
2hrs 7 MTB trails with Kate
1hr 1 Yoga
0hr 20 strength
More detail here
Overall score myself +10 this week vs -2 last week so good swing around.
Best session was a 90 minute erg/turbo session. 10 mins Z1erg, 10 mins Z1 bike, then Z2 of the same, Z3 of the same and Z4 of the same before 10 mins Z1 cool down on the turbo. 8 transitions total no rest. Caz though I was nuts passing through the kitchen each time breathing increasingly heavily! The Z4 10 mins on the turbo was at 300w. First bit of intensity in ages. It took focus but happy to get through it.
Worst session was the swimming. Just out of shape
Most enjoyable?
An 8km lunchtime run. Once an easy jog. I was delighted to get it done, albeit feeling fat, with no hip pain.
And a couple of hours on the trail with Kate today. It was wet and wild on the mountain with teh wind whistling between the trees. Only ITERA bound type lunatics were out in the cloud :cool:0 -
Decent week last week .
Focusing on base and conditioning at home.
3 hours turbo, 1 hour erg all Z1 and an hour of strength and body work
Then in the pool. 2 sessions. The usual main sets with some drills in warm ups. The lane work pace is about 1:40-1:42 so the first session number looked like
2x200m @3:24/3:26
3x400m @6:51/6:49/6:45
2x200m @3:23/3:21.
On Wednesday however 2 fish joined in and the numbers were more like
4x150m @ 2:22 to 2:24
4x100m @ 1:32 to 1:34
2x50m @ 45 & 46
3x200m @ 3:07 to 3:09
2x150m @ 2:23 & 2:24
100m @ 1:34
A good deal faster and I was basically hanging on for dear life.
This morning's session then half in half with the numbers
8X50m @ 46-48
4x200m @ 3:11 / 3:10 / 3:09 / 3:11
4x50m @ 50-52
5x200m @ 3:13 / 3:17 / 3:24 / 3:20 / 3:21
I lead out and kept a solid pace for the first 4x200 dropping all but my nemesis, however did not see the subsequent 5x200 further down. Backed off on the 4x50 prelude and dropped back to the lane pace for it and because A) I was toasted and because
the lane were cursing me for wearing them out (lead out yourself so!).
The key session of last week was a long one on Saturday morning
Off Road Run1:25:5616.75 km (5:08 / km) +144m 4:55 / km
ahr:153 max:169 slept:5.5 shoes: Mizuno Wave Hayate
Met up with my cousin Derek and his GoTri Adventure Racing buddies. A gang of them training for the 24hr Race in Donegal in March. Its just 12 weeks away and these boys have been building for the last few weeks. The first leg, laps of the University pitches would be an indicator for me. How long do I dare to run given the hip has bene ok up to 8km recently. Headtorch on I followed the other headtorches lapping at their own pace. I stopped a few times for couple of secs to stretch and otherwise plugged away. The hip played up after an hour so I bailed back to the carpark. Happy to get the distance since there is a total of 78km runinng or so in the race but the effort was indicative of fitness or lack thereof. Diet will get a swoop of discipline post Christmas. It needs to.
Paddling (Fun) 1:03:567.0 km (6.6 kph) +8m
ahr:151 max:175
I was looking forward to this. About 15 minutes after the run we were on the water. The river was swollen but no chance of falling out of these single SOTs. The paddle downstream was fun but we turned short of a bridge we don't pass to find ourselves paddling hard just to stay put. Stopping meant geting swept with the weight of the flow. Derek and I reached this point first but by the time we realised it was futile a few others had passed and were being dragged to the bridge. I roared at them to go through the arch and bank. I did likewise.
From the other side it was up the bank, portage through a housing estate, across the bridge an up the trail on the other side. Derek and I popped back on the water and spent a good deal of effort threading up the bank between tree branches. It would have taken all day to get back to the boathouse. I slipped pulling the kayak back out and dunked myself in to my shoulders. Thankfully I was in the middle of the trees and not out in the flow. The rest of the guys were walking back but Derek had an idea to get over to the other side and paddle up through the flooded fields. It took a fair effort just to cross the river but the paddle up through the calm flooded fields was fun. We popped out just shy of the boathouse too. All good AR training :-)
Road Bike2:15:5559.7 km (26.4 kph) +497m
ahr:135 max:169 shoes: Shimano TR51
We pulled the kayaks out and got some dry gear on for the cycle. The plan was 4 hours but I had to bail after 2. It was about an hour out to the Silvermines mountains for some climbing. I did the first hill but the group had split up and there was lots of hanging about. It was absolutely bucketing down and we were soaked and getting cold. I bailed before the 2nd climb and flew back to the University with Derek. My quads were a bit crampy but not suprisingly. The longest I've ran in months, a tough kayak, the longest I've biked in months and it was August the last time I cycled up a hill on the roadie. I had enough in the bank to call it a quality session. The other lads did another 2 hours on the bike and then ran up an down a mountain. I have a lot of work to do!0 -
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Belly hurts! Training and diet overhaul to resume shortly. Oh God it needs to. The Race next up. 24hrs half marathon run, half marathon paddle, 90k hilly bike, mountain run, 80k hilly bike, full marathon. 2 months to get somewhat fit to survive it (currently quite unfit). Circa 78k running which would be abou the sum of my last 4 months running.... GULP!
Merry Christmas and Happy New Year all. Can't wait to read about all the like minded enthusiastic intentions next week 0 -
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I suggest you read our resident stud-chick's The Race report again. In fact, read it every day between now and The Race as that will scare you into getting fit for it!
I'm normally a "you can do it", "go you", PMA type of person. But I have to admit to wondering if it's wise to try to ramp up so much in such a short space of time, only to put such a huge drain on yourself... No offence intended, you understand, but it's a question I think worth asking.0 -
shotgunmcos wrote: »Belly hurts! Training and diet overhaul to resume shortly. Oh God it needs to. The Race next up. 24hrs half marathon run, half marathon paddle, 90k hilly bike, mountain run, 80k hilly bike, full marathon. 2 months to get somewhat fit to survive it (currently quite unfit). Circa 78k running which would be abou the sum of my last 4 months running.... GULP!
Merry Christmas and Happy New Year all. Can't wait to read about all the like minded enthusiastic intentions next week
+1 on the belly hurts
You have the experience to get you through the Race, you know how to pace an event this long and that will stand to you. More importantly you know that if the conditions are poor and dangerous, there's nothing to be gained by staying out there suffering.
.... I've been keeping an eye on your training over on the other side (you're being quite modest here), you're bike and paddle will be really strong and you're well able to climb mountains. I also saw you and your other teamies RUNNING the last 12km in the Beast after 3 days of hard work so if you strategise you'll knock the run out of the park.
You've been doing most of your long stuff with teamies over the last few years, having company is a great distraction. Do you mind potentially having 24 hours all to yourself? It's the one thing that would bother me with an event like this. I could be out climbing with peeps and we wouldn't talk for hours but just knowing that they're there is somewhat motivational and comforting in itself.0 -
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You've been doing most of your long stuff with teamies over the last few years, having company is a great distraction. Do you mind potentially having 24 hours all to yourself? It's the one thing that would bother me with an event like this. I could be out climbing with peeps and we wouldn't talk for hours but just knowing that they're there is somewhat motivational and comforting in itself.
He'll be grand, sure he spent the last few hours of the Beast in his own wee world chatting to green goblins and weeds 0 -
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Happy New Year Mike, really looking forward to following you on the Race, doing some training with you guys and meeting you all on some epic adventures. Thanks for all your advice this year and particularly on that briefing before the Beast (my little freak out over the coasteering) Roll on 2016 0
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Numbers Last week
11hrs+
2:40 Road Bike
2:15 Turbo
2:00 Trekking
1:44 Road Running
1:35 Ergometer
0:45 S&C
0:30 Calisthenics
0:20 MTB
Highlight was scoring a new roadie for a complete bargain (My Giant SCR1 is up for grabs at a bargain if anyone interested or know someone who is)
Lowlight was snapping the hanger on my rear derailler on a climb up the back of the Step in the Silvermines. Had to carry my shoes and trek 9km back to my sisters on wet rocky road in my socks.
9 week to The Race. I'm sure I can get bike fit and the Paddle doesn't worry me. The running is the big concern. A half marathon, a mountain run and a full marathon ... Gulp! Ran for an hour earlier. Went ok but my run fitness is non existant. Hip also did not appreciate the sudden shower turning the wind cold.
Oh, Obligitary Goals for 2016
A. ITERA - All eyes on this step up to AR World Series
B. Rogaine with the team
C. Challenge Galway
C. The Race
C. Maybe Dingle 24 or Coast to Coast
X. Someone trying to get me to go to the Czech Rep for an AR.. :cool:
D. A Marathon... if I can build some running volume
D. Any other fun stuff I decide to enter
That lot would be a 100%+ step up in Races from last year
Toyed with the idea of doing a shorter Tri in the Challenge Galway training phase. I'd rather do some shorter off road or better yet some Orienteering which I actually need. Galway will be a fun day out. Maybe sandwich it bewteen some MTB'ing and a long paddle to make it extra long 0 -
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16.75 km (5:08 / km) +144m 4:55 / km
7.0 km (6.6 kph) +8m
59.7 km (26.4 kph) +497m
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