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Hi all, please see this major site announcement: https://www.boards.ie/discussion/2058427594/boards-ie-2026
Swim, Bike, Run....if only it was that simple!
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Unusually short report from you there El D.
Well done though. You left it all out there so you can't ask for anything else. The good thing is that you know your limiters and plan to address them. You also learned a good bit on the way to Galway too like doing the 3 races wasn't such a good idea, etc. That's what it's all about.
Best of luck with the 5 year plan. I have no doubt that once you get stuck in to your winter training you'll be knocking down golas to beat the band.
Don't forget to take a few weeks off and rest up before that though! Well done again.0 -
Thanks P Gibbo. After tomorrow I will be taking two weeks off completey before embarking on my new adventure on Monday 26th Sept.
Fri Afternoon 9th Sept
A short brick, testing the legs with some "speed bursts"
Bike
Just 25min of spinning the legs out. When I made my bursts the quads just did not want to know about it! I backed off and I was fine so long as I didn't make anymore bursts and just kept it steady.
Time 25min
Dist 13km
Run
Just a 5 min at a bit of pace. Went ok, the calfs still sore but I'm good to go for tomorrow's season finale
Looking forward to seeing JB and Mac there too.
Time 5min
Dist 1.2km0 -
This was my last tri of 2011 and I looked forward to it for that reason alone and also a return to my favourite distance Sprint distance races are a different type of pain, pain I like. Arrived in plenty of time as there was no reg last night so I knew the Q could get very long...and it did. So once I had registered it was back to the car to keep warm. As it was also an NS race I noticed a lot of the countries top guys were here to compete. I met JB and Macanri before the off, we had some craic (fun
) before the off. I did my warm up - 2km with pick ups. I was worried though because it was only 6 days ago that I did my first HIM and my calfs were not at all recovered. My right one in particular was giving me trouble during the WU. A sharp pain right across it, I have a history of calf tares but haven't had one in 2 years now. Last thing I needed was the swim to be cancelled and have to run an extra 2.5km. And thats exactly what happened. I got into the wetsuit and headed for the start. The organisers tried to anchor a big bouy but the current just carried it away down the coast never to be seen again! The runners were delighted and a year ago I would have been too but my swimming is a lot better than my run now so it was disappointing but sure what could be done, it was the right decision. So a duathlon it was to end the season.
Run 1
The first run was a 2.5km affair, 1.25km into the wind and 1.25km back. My tactic was not to go out too fast and get caught up with the frantic early pace especially witht the calf. We were all bunched up on a very narrow road, this was going to be a metal start with everybody on top of each other. So it turned out to be with two guys getting trampled on :eek: JB did well to leap over them, I rounded them on the outside. I was trying to find some space and eventually did. I was trying to find someone big and moving at pace so I could tuck in behind and shelter from the strong head wind. I did find someone suitable although he was very very narrow Before I knew it we were running back towards T1. I eased the pace back a bit as I felt my calf hurting. At least on the bike it should not cause trouble.
Time 09:28; Split Pos 31/315 (9%) Pace 03:47/km
T1
As I ran out with my bike I noticed that I had left a water bottle on the tri bars, I fired it off to the side aiming for the Kenetica tent, for a moment I though I had missed it and a girl was going to get it in the head but thankfully I didn't
Time 0:56 Pos 128/315 (41%)
Bike
A nice bike course, about 8km into the head wind was tough. I saw Aoife Lynch up ahead and I would usually pass her early on the bike and I did close in on her but then I faded away. She was with a bit of a group (not drafting) and they were just getting further and further away. This I knew was not the norm for me but I was still passing others and I just had to keep going. I was able to pick it up again once the wind was on my back for 3km.
Time 32:36 Split Pos 23/315 (7%) Speed 38.6km/hr
T2
I limped out of T2 with the calf...I was worried.
Time 0:56
Run 2
Although the pulse guys I know swear it was 5km, it couldn't be and JB's garmin read 4.6km. As I got into the run, running with a limp at first, I developed an effective way of dealing with the injury and I progressively got into the run. At the turn around I knew that this was the last 2.5k of the season and I was determined not to let anymore pass me. 2 more did (6 in all and I passed 1) With one km to go I really tried to up my efforts and I held off anybody else behind me.
Time 18:42 Split Pos 40/315 (13%) Pace 03:58/km
Overall
Time 1:02:41 Pos 27/315 (9%)
Note I decided today to go without a drink on the bike, had one in transition if needed and I knew there was some on the run. It worked out well, I was well hydrated before.
So a battling end to the season, my best season to date. I am taking two weeks off training completely. I will write up a season report soon and I look forward already to getting started again on Monday the 26th Sept 0 -
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Ari Handsome Teammate wrote: »Great going El D, not a chance i was going to keep up with you even with the swim being removed. You are right about sprints being a "different type of pain":eek: At least i was able to keep up with you at the bar:)
Enjoy the 2 weeks off and come back refreshed for another year of hard graft.
Thanks JB, good craic Sat night alreight and welcome to ActivMultisport After work today I am going to watch TV 0 -
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@BTH Thanks man. Well last year I meant to take only 1 month off and ended up not doing anything until after christmas when I was up to 88kg and was fighting an uphill battle-I got there but I still maintain I didn't raise as high as I could have because of it. So 2 weeks off is plenty and then a period of time to get back into it. I must say I actually already feel I want to get started mentally but physically my quads and calfs need rest and recovery.
@Bambaata Sounds like a good/sensible plan
@PGibbo Thanks dude and thanks for all your advice. I have already spent two days stuffing my face but that stops today I've learned my lesson
@nerraw1111 Thanks man. Well I suppose it's all about base work ie train the aerobic system and develop strength (sport specific). If you don't have this then everything else is undermined. So it's your long cycles. long runs, some weight work, progressively increasing volume performed and mostly in the lower end of the aerobic zones. Joe Friel explains it very clearly in "The Triathletes Training Bible". I feel a certain amount of intensity has to be maintained as well. Also plenty of pool work and turbo work and some cross country/trail running. I stand to be corrected on any of that if any of the lads want to comment.0 -
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I'll have to have a look at the Friel Bible again but IIRC I wasn't a huge fan of his workouts. My issue was that they take too long. I think you can get the same if not more of a benefit from a shorter structured routine.
I think dead lift, squats and cleans are 3 great exercises for strength and core development. I like to be in and out of a gym session in 20 to 30 minutes max - including warmup and cooldown.
I'll have a look and give my 0.02c tomorrow or later in the week - depending on feeding & sleeping schedules at home! 0 -
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Just on this topic I found this:
When a person says she wants to lose five or ten pounds, it’s understood that she means five pounds of fat, not five pounds of muscle, bone mass, or body water. But when the typical dieter loses five or ten pounds, barely half of that weight is fat. The other half is, in fact, muscle, bone mass, and body water.
Losing weight is not as good as losing fat. If you lose five or ten pounds of mixed fat mass and lean body mass, your health, appearance, and endurance performance will not improve as much as they will if you lose an equal amount of pure fat.
Here are some tips to ensure that any and all weight you lose in pursuit of your ideal racing weight is body fat.
Track Your Body Composition
Ensuring that fat loss accounts for all of your weight loss begins with consistent monitoring of your weight and body composition. This is easily done with a body fat scale such as a Tanita Ironman. Step on the scale once a week to check your weight and body fat percentage. Multiply your weight by your body fat percentage in decimal form to obtain your body fat mass. If changes in your total body weight equal changes in your body fat mass, then 100 percent of your weight loss is fat loss.
For example, suppose your body weight four weeks ago was 160 lbs, and your body fat percentage was 15. This means your body fat mass was (160 lbs x 0.15
24 lbs. Now suppose your body weight today is 156 lbs and your body fat percentage is 12.9. This means your body fat mass is now (156 x 0.129 20.1 lbs. So your total weight loss is 4 lbs and your body fat mass loss is 3.9 pounds. Congratulations! Almost all of your weight loss has been fat loss.
Cut Calories Moderately
The surest way to lose lean body mass along with fat is to cut your daily calorie intake drastically. In a study performed at Rockefeller University, one group of subjects cut their energy intake by 700 calories a day, while a second group cut their energy intake by 300 calories a day. The first group lost more total weight, but it was only 48 percent fat—the rest was lean body mass. Meanwhile, the weight lost by the second group was 91 percent fat.
When trying to lose excess body fat, limit your daily energy deficit to roughly 300 calories per day. This is especially important during periods of intensive training, when you need plenty of energy to fuel workouts and recovery.
Eat Plenty Of Protein
Anytime you reduce your daily calorie intake to promote fat loss, you should also increase the percentage of your daily calories that come from protein. This measure will help you preserve muscle and lose only fat. Muscles are made of protein, after all.
In a 2010 study conducted at the University of Birmingham, England, two groups of athletes cut calories equally to promote weight loss. But one group got 15 percent of their daily calories from protein (which is about normal) while the other bumped their protein intake up to 35 percent. The 15 percent group lost more total weight, but more than half of that weight was lean body mass. Members of the 35 percent protein group lost just as much fat without losing any muscle.
Strength Train
Lifting weights and other forms of strength training will also help you retain muscle during periods of weight loss. Strength training should be a part of your routine at all times, for its injury-prevention and performance-enhancement benefits, but when you’re trying to shed fat, there’s a third reason to do it. A little goes a long way. Just two, 30-minute, full-body strength sessions per week are much better than nothing.
Now, a 35 percent protein diet is a little much for endurance athletes, who need their carbs to fuel workouts. But as an athlete you can increase protein’s contribution to total calories during weight loss in a way that doesn’t sabotage your training by simply maintaining your current level of protein intake (in terms of grams per day) while cutting fat and carbs from your diet to achieve your desired calorie reduction.
I found it here in case anybody is interested http://triathlon.competitor.com/2011/07/nutrition/racing-weight-lose-weight-or-lose-fat-2_35283/5
It makes sense, I must now keep an eye on "body fat mass", thus making sure it's fat I am loosing and not lean muscle.0 -
The Log
My second training log, my third season in triathlon. I think it is important to reflect, look back and see what was. Keeping this log allows me do that. The people who comment here, send me mails or texts regarding something I've posted - I consider this aspect of the log to be my most valuable resource. So thank you to all of you
The Season
How I structured My Off Season
My off season was not structured. I meant to "get back into it" on Nov 1st and put down a good 6-8 block of training. This didn't materialise. This was mainly due to a lack of motivation and life issues and illness, there was a bit of laziness there too. I think I felt I could get away with it, "sure I had a tough summer of it and a tough spring before that- I deserve this break now" It's wasn't long until it was christmas and the weight had crept up to 91kg:eek: 'No point getting vibrams now' I thought to myself. Two weeks before christmas I decided I had to do something, thats when I decided to do the Raheny Winter League series - 2 attempts at 1 mile, 2 mile and 3 mile so 6 races in all, one race every 2/3 weeks on a Weds night. This kick started me. My first 3 miler nearly killed me but it got better by April
When I Started Training
Sunday morning the 9th Jan. It started with an hour and a half on the turbo watching 1.5 episodes of The Wire follow by an hour zone 2 run. I had to walk at times just to keep it in the zone So ya, the reality of my situation sucked and although I did eventually get back to where I was and indeed reached new levels of fitness and results and times followed, especially on the bike, I still believed I was playing catch up and I didn't reach my potential for this season. The main thing I guess is I DID get back into it on time to have a better than the previous season.
My Early Season
Snooze button was my best bud in Jan/Early Feb. After some funny advice/tips from MCOS and Interested and also Interested little digs for not getting to the pool or being late getting there, I was shamed into getting it right eventually. As stated above I competed in the Raheny Winer League and here were my races and times:
1st 3 mile - 20:08; 2nd 3 mile - 19:15
1st 2 mile - 12:36; 2nd 2 mile - 11:54
1st 1 mile - 5:40; 2nd 1 mile - 5:24
I made improved my times a lot as these 6 races were only 12 weeks apart. I think my lowest point, rock bottom, was Jan 23rd when I came virtually last in a club XC race. I was so out of sorts but I remember kinda laughing and relishing the challenge that lay ahead and redeeming myself at the next club race. Which I did. I suppose I still had that inner belief that I'd get back to where I was-too proud to let it all slip away I guess. Ha, Pride, powerful thing actually-popped it's head a few times over the season and pushed me to be my best on the day.
Feb started with a shoulder problem that put swimming out the window for 10 days. At least running started to feel good again. All along I was making my long cycle and 2 turbo sessions. Had my first T30 FTP test in early Feb resulting in a FTPw of 292.
March and my first multisport outing of the year - Ballinrobe Duathlon. Forgot cycling shoes, got cramp in my calfs on the run and felt fat. Still 16th out of 130 or so.
90 mins in the endless pool with Eanna McGrath in B2R was money and time well spent for sure.
Early April saw me partake in my first road (bike) race - Ben Mckenna Cup. I was brave/stupid trying to bridge a gap between leaders and the pack and ran out of steam and just about got around in the end-dead legs :rolleyes: The pack were not interested in trying to get them so I said "feck it!"
Well April and Early season ended with myself and two mates (one Linda's bro) heading for Gran Caneria for a weeks training. We just did it ourself, boardies helped me come up with a schedule which I turned into a 30 page document :rolleyes: and we had a terrific week of uninterrupted warm weather training. Loved the week, the sun alone did the soul wonders.
Memorable Races and a list of results that I'm are proud Of
Came back from the training week and my first Summer race - Boyle Duathlon and my first top ten of the season. After that I had a few results I was proud of, here they are in order:
1) 3rd in COPE sprint triathlon, my first podium came within 2k of beating Ruairi Geraghty to 2nd
2) 8th Bray Aquathon, July - these are a high standard and very competitive
3) 4th in July in Swords CC league race grabbing 15 points
4) 30th in National Olympic Tri - incl a 61 min bike split
5) 14th Athy Sprint NS race
6) 20th Caroline Kearney Olympic NS
7) 5km PB in Donore AC race in May
8) 27th out of 45 in my AG in ETU Champs Pontevedra
What I Felt Worked
The time spent in the gym for sure. The only mistake I made was not maintaining that strength during the summer. I did keep up core work and that I feel help me together, literally, for my Galway 70.3 attempt.
During the summer I added two extra swim sessions per week, concentrating on tech and drills-easy session but meant I was getting in an extra 3000m+ per week of quality. The swim analysis with Eanna-well worth it.
The Swords CC league road races made me a better cyclist and more confident. My bike fit was excellent this year also, made a big difference.
Moving to a mid foot striking action and loosing weight made a bit difference. The weight loss was too late in the year but I must carry it into next year. I am prepared to be cold during this winter.
Last year I listed my two biggest limiters were (a) getting sick and (b) injury. I searched and researched and through some trail and error I solved both! No injury and only one case of illness which only lasted 3 days
What I Felt Didn't
Doing the session I hated most on a Friday after work namely the LSR.
Doing all those 200/300 reps on the track prior to Pontevedra, sure it had me in 5k PB shape but I should have been doing more 400-1000 reps in prep for the 10k run I'd have to do over there.
Doing those races at the end of July/beginning of Aug when what I should have been doing is more HIM specific training.
My Limiters
No particular order:
1. Weight
2. Transitions
3. Muscular Endurance
4. My timing - getting to training on time etc...
5. Descending in wet conditions
6. My pedal stroke - efficiency
What I Enjoyed
My core/gym sessions
Turbo sessions
Sat morning rides - when not wet/raining
Sat morn run sessions
Racing, special mention for Bray Aqua's and Swords CC Weds night races
Race mornings
Swimming
Late evening OW swims in Galway Bay
Trail running
My new road bike
What I Hated
LSR :rolleyes:
How I feel after a bad food binge weekend
How I feel after a missed session
Descending in wet conditions (dead man's grip)
My Goals And Objectives
Here were my seasons goals:
Season Goals (Chronological Order)
1. Euro Triathlon Championships, Pontevedra, Spain 25/26th June Top 25% in AG FailTop 60%, mmmm well as I said at the time, I traained for the sprint distance and raced the Olympic :rolleyes: Still feel I would have been top 8 in the Sprint, did my best though on the day and had a great experience over there
2. Galway 70.3 Top 25% in AG PassEasier than I thought, top 7%
3. Dublin Marathon Sub 3hr 10min knocked this one on the head months ago - thought the turn around after Galway 70.3 would be too soon, I'll get this one some days.
Training Objectives
Ok, like I said a couple of months back - "what was I on when I made these?!"
Overall
-Consistency is key - make 95% of sessions by the end of each training period FailAt last count it was 92%, not bad I guess
-Weight - currently 88kg, target for A priority race day less than 80kg PassWell for Galway anyway
Swim
-Get my 1,000m T-time down to under 16mins Fail
-Hold this pace by Galway 70.3 for a 30min swim Fail But first out of my wave there
Bike
-Improve my FTP by 15% by Galway 70.3 FailAn 8% improvement but no real power training done
-Bike split in Euro's - sub 62min (if relatively flat course)PassNot in Euro's - way too hilly but...in Lough Neagh, so I think that counts
-Do a sub 30min 20k TT PassThe second 20k of a 40k TT, that surely counts right?? And a turbo sub 30 20 k to boot!
Run
-Get 8 PB's
- 800m - 2min 15secFail
-1500m - 4min 45secFail
-3000m - 10min 30secFail
-5k - 17min 59secFail
-8k - 29min 59secFail
-10k - 37min 59secFail
-Half Marathon - 1hr 29min 59secFail
-Marathon - 3hr 09min 59secFail
All stand alone.
I didn't/won't get to even attempt the 3,000m, 8k, 10k, half mar and marathon. Thats my fault for biting off more than I can chew so they are fails. Now I am determined to get one of them by the years end, the 10k or the half mar probably. O, I did get a new 5km PB and I 100% know I WILL hit all of them some day.
Progression in Each Discipline
Swim
7 PB's - Swimming was probably my most consistent discipline and I did extra sessions on my own, swim times tumbled as the season went on. My proudest moment - coming out first of my wave in Galway 70.3. The catch phase of my stroke got the highest praise and if I could just get my cadence/hand turnover/stroke rate up then I'd be laughing. The most important thing is I truely believe I will improve even more, a lot more.
Bike
2 PB's Well consistently my best discipline, except in Galway were it was my worst
But really proud of my biking I must say. In Lough Neagh I never rode as hard for an hour and it showed on the run :rolleyes: I cannot wait to train with power for the winter and come back next year with savage bike splits, again I really do feel I will too.
Run
7 PB's A lot of those were first time attempts at various distances. Simple as this - weight held me back. Yes I got 5k PB's but I am not reaching my potential. I do not have the same belief in my running as I do the swimming and biking but I will work my socks off to improve it. Recently as I eluded to the weight loss seems to have made running easier on me. I know I am good at running right on the edge of LT without going into the red too soon-I call this running in pain. Hopefully that determination will see me get the times I want once we emerge from the dark, cold nights of winter and start racing in the spring.
Looking To The Future And Next Log
I will be finishing this log now and starting a new one in less than 10 days. I will state my new goals, goals that have me very excited and realistic objectives. I have spent this week eating crap and did one cycle today, 25km with a mate. I am already raring to go tbh.
Conclusion
Every time I reflected on a big race, parts of training I constantly found myself saying "a coach would have spotted that before it happened". I realise I need a coach now. I have put down 3 good years now, I've done my best on my own but now I need some help. I believe there is a decent foundation, something to build on. I am excited about this and more in my first post of new log when the details are finalised.
To sum up - A good, solid season. The best thing to come out of it is a belief I have now in myself that I never had before. It is a very important word to me and now I don't just say it flippantly, I mean it. BELIEVE.0 -
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Good stuff, El D, an interesting read. The weight thing is definitely an issue with you, mentally as well as physically maybe, and it's seems like it's always going to f*ck about with your head unless you get it sorted. So get it sorted! Use winter to start getting it right, and as well as having something less to take away from your focus next year, you will find the run will come better for you on lighter feet.
Plenty of food for thought in the season review, not just for you, but for debutants like myself looking at how next year is supposed to go
Fair play on a strong 2011, and have a stronger 2012. Remember this though: if I'm beating you in a race, you've not prepared properly
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@NT Thanks dude and I am glad you have found my log helpful. You have had a difficult season with injury and stuff but still did a savage job and great results.
@JB Thanks JB. That is crap about your post, happened me a couple of times-v annoying!
@Ronanmac I have gotten my head around the weight thing now, I've seen I can get it down and I know I will so it doesn't play on my mind as much. Important to do it healthy now. For my second year tri I started a post to find what I should do next (I cringe now looking back but...it was very helpful):
http://www.boards.ie/vbulletin/showthread.php?p=61522875
Also the first post of my first log is what I set about doing
http://www.boards.ie/vbulletin/showthread.php?p=64523354
Hope some of that helps. Looking forward to next years match ups dude, no doubt we'll have a few 0 -
I started catching up on your log over the weekend but after a few cups of tea but gave up the ghost. Finished the read this morning! Lots of numbers El D, my 2c not to get so pinned down to numbers and percentages in 2012. Overall you had a good season and clearly progressed in lots of areas and well done on that. The Goal setting probably needs a look for 2012 too Setting such specific objectives in so many areas perhaps attached too much importance to races that were not directly related to your A goal. Its setting a huge task of performance across the whole season instead of bringing everything to a peak.
Cheers for the review. Looking forward to the next installment 0 -
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shotgunmcos wrote: »I started catching up on your log over the weekend but after a few cups of tea but gave up the ghost. Finished the read this morning! Lots of numbers El D, my 2c not to get so pinned down to numbers and percentages in 2012. Overall you had a good season and clearly progressed in lots of areas and well done on that. The Goal setting probably needs a look for 2012 too Setting such specific objectives in so many areas perhaps attached too much importance to races that were not directly related to your A goal. Its setting a huge task of performance across the whole season instead of bringing everything to a peak.
Cheers for the review. Looking forward to the next installment
Thanks shotgun. You mention the numbers/percent thing and that is a common theme popping up now-that fact that I may put too much emphasis on them so I will definitely address that for next year. I think I have an inherit need to quantify, I love numbers because they tell the truth and where you stand - I'm a maths teacher don't you know :rolleyes:
100% about setting objectives that relate to my overall goal. For instance maybe I should have just worked hard for a 10k PB 5/6 weeks out from the Euro's in June, or a PB half marathon in Aug before Galway 70.3 - and that's it, 2 run objectives tailored to meet my tri A goals. It was a mistake for sure, a coach wouldn't have allowed it. thanks again dude.A good detailed report, if you do get a coach I hope he makes you do 50x100m in the pool every week until you drop the percentage habit.
If a coach told me that that was in store then I would just drop the percents for ever....I wouldn't even teach them again...ever, 50x100m would do that to a man :eek:Well done on 2011 dude. My thoughts are that:
you progressed well and made significant gains for Sprint & Olympic
you learned a lot during the season
you neglected the longer stuff and didn't get a result that reflects your abilities in Galway
you over raced and a coach will help will this
you need to set more realistic goals and ones that marry together and will help achieve your A goal
I used to get caught up on percentages, etc but then I realised that I have absolutely no control over who else turns up for the race. Ultimately unless you're regularly in the top 5 or so at races there's no point worrying about who else shows up as it can be a bit distracting. Focus on your own race and know your race plan before you toe the line. Personally I have found that it really helps and I focus on what I'm doing and ensuring I achieve my expectations. It also helps with pacing a race correctly and ensures you don't go too hard on the bike and suffer like a pig on the run. Might help you too if you set time goals for each section of a race rather than worry about the percentages.
All the best for 2012. Looking forward to the new log.
Thanks gibbo. I think I took on too much and set myself up for failing in the process but as you say, lesson learned. I'm already embracing 'letting the percents go' and I already feel liberated 0
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