Week 32 Training Log

Half term fell nicely on a three day training week. I was working Monday so I had to shunt things on a day, makes no difference.
Another two and hopefully my last treadmill sessions this week, each off the back of a gym bike ride.
A nice swim on Tuesday. After a twenty minute warm up I set about doing kicking drills with pull sets between. The aim is to improve balance and posture in the water. For this stage in my training I have no complaints about my swimming. The same can't be said for my running and riding, both are flagging. I have a marathon in the middle of April and at the moment my longest run is half an hour on a treadmill. I have to try it on the road very soon but I'm still not completely happy with my knee. On a treadmill, after a good warm up on the bike the knee is fine for half an hour, I don't even feel it.

I've always been a keen cyclist and consider myself to be of a fairly good standard on a bike. But it turns out that the bike is probably my biggest limiter. I stand to make the most time gains on race day by improving the bike leg. Based on Thursdays endurance ride I'm going to be lucky to complete 112 miles in less than eight hours, that's nowhere near good enough. I need to shave about one and a half hours off of that. I've got a lot more work to do on the bike than I have in any of the other legs. No amount of training in my lifetime is going to shave that time off a marathon.
I have one week left in the base period so I may dedicate alot of that week to bike training, both on and off the bike in the form of strength training. I'll also throw in some brick training to get the knee re-introduced to the tarmac.

Week 31 Training Log

Spent lots of time in the gym this week, riding fixed bikes and running on fixed roads, (Treadmills, yawn). Every ride and run session was a brick so I'm really getting used to running off the bike. With combinations of skills and speed, muscular endurance and strength, I've had a good variety before stepping onto the treadmill.
Runs have just been thirty minutes up to now, still at a steady ten to ten point five KPH, although at the end of the week I was using some incline while maintaining the pace.
I was unable to attend any classes this week but still managed a couple of visits to the pool. It's a funny thing swimming, I find that if I'm in a lane of my own I swim beautifuly, very efficiant and with some ease. The same can be said when I'm in a lane with people who perhaps arn't as comfortable in the water as I have become. Although the same cannot be said when I'm sharing a lane with those who are far superior to me. My technique goes right out of the window. I don't know if it's just nerves or I'm trying to hard to keep up and not look slow. Either way it doesn't do my skills training any good.

I started planning my build period sheduals this week, this is when things get a little more serious with regards to session groupings and fatigue levels. There won't be much increase in total hours to start with but the sessions will be closer together, if not back to back. This is also the period when I start stretching out the endurance training, so eventualy the total hours will increase. For now though, I still have about two weeks left in base period, (injury pending). I'll keep you posted on when the change happens. Over and out

Week 30 Training Log

A fairly consistent week this week. I was able to complete everything that I set out to do. Lot's of time on the turbo trainer due to the frosty weather but that's fine.
Pilates was cancelled this week so I made use of a gym session instead and did some upper body strength work.
After a thirty min workout on the gym bike I ventured onto the teadmill to attempt a thirty min run. My train of thought was, it was better to have a softer surface to run on, what with the on going knee saga. I paced myself at a steady and fairly relaxed ten kph and found it quite comfortable. I didn't even feel the knee.
I know however that the issue hasn't gone away because whenever I do something that moves the knee slightly out of line, I feel the twinge. A little longer on the treadmill I think, Blaaaaghh!!! needs must.

Enjoyed my three swims this week, it's good to be back in the pool. The best thing is entering the warm changing rooms after being out side in the -5 air temp. Even the water feels warm 27 degrees, practicly tropical.

week 29 training log

Started this week off as I meant to go on. A fourty five minute run followed by a one hour spin session on the bike was just the start I needed. Once again the knee problem was present but not a big problem.
Tuesday was Pilates day and when ever possible I ride to and from pilates on the bike, as quickly as I can to get the heart racing. Nice light gears and spin very fast.
Wednesday saw me doing some running drills to improve technique and therefor speed. I topped this off with a similar set on the turbo trainer to improve my bike skills. I've been riding bikes for years yet I'm learning so much at the moment simply because I'm analyzing every peddle stroke. All I'm learning about running however is that I need to rest my knee more. The problem isn't getting worse but it's not getting any better either. So I've decided to stay off the running for yet another week in the hope that it improves.

A nice longish ride on Thursday blew away any cobwebs and gave me a chance to practice what I've learned.

Got some aero TT bars for the bike and fitted them before my ride on the weekend. They are going to take some getting used to. I've not found the comfort spot for me just yet, but I'll keep making small changes untill I do.

Week 28 Training Log

Well the new year is well underway and training is begining to climb steadily upwards. The begining of the week was about testing my left knee. Still not feeling strong I gingerly attempted a short slow run, about 20 mins. Although at times I could feel it, it never actually began to hurt. I had no issues with it after the run, so I went about plotting the rest of the weeks training, including two runs of half an hour each. The result was the same for these runs, I could feel it but it didn't hurt. Confidence in my knee is slowly building but it's not great at the moment. I'll increase the running slowly while I push on with my swimming and riding.

Got some good drills for all three disciplines from the books I'm reading. The Triathletes training bible, by Joe Friel and Going Long, by Gordon Byrn and Joe Friel.
Both books I would concider a must have when taking on something like this.
Going Long is particularly good for me as it focuses entirly on Ironman and the training for it, where as the Training Bible is more broad triatlon based. Various forums also provide valuable info regarding drills as well as words of caution.

Swam with wetsuit again on Friday night, begining to get a good feel for it now, cant wait for the sea to warm up a bit.

Week 27 training log

Back on the road to recovery, I think.
Continued swimming this week what with the dodgy knee. Really feeling quite good in the pool now. I feel as if good efficient technique is now replacing my thrashing need for more speed.
I was helped along at the end of the week by a new pair of swim shorts and goggles.
Only in the mind but it all helps.

Spoke to a man with experience in the field of Ironman and he outlined the importance of the bike leg in the Ironman and suggested that I focus predominatly on that, but do not neglect the other two disciplines. I guess 112 miles is a long way no matter which way you look at it, if you don't make the cut time on the bike you won't even start the run. Easy and efficient is the key to the bike, train hard on it so the race seems easy in comparison, no stresses and no going anarobic. This advice should leave you with enough in the tank for the run, oh and fuel, then more fuel, in my case, around 300 Cal an hour.

As a result of this advice I set up the turbo trainer in the garage, stuck on a DVD and spun for 1:40. I was focusing on leg speed and positioning on the bike. Taking some advice from a book that I have recently read, I set the cleats on my shoes bach a little. This creates less stress on your calves when cycling, therefore giving you fresher calves for the run.
It is becoming more and more apparent that there is more to this triathlon lark than meets the eye. It's not simply a case of doing three disciplines individualy. Sacrifices are made in each discipline to set you up right for the next. I have been riding my bike in more or less the same position for years, now I find myself changing that position, possibly to the detriment of my ride speed, but I wouldn't usualy be running a marathon after a 112 mile ride so I guess the changes are necessary for overall success.

I have some short runs planned for next week to test the knee. I don't want it to go on so long that it becomes more of a mental problem than a pysical one.

Week 26 training log

Oh dear oh dear oh dear. 1:45 hours training, not good. I picked up a knee injury at the begining of the week. I wasn't even training at the time. I have pain on the side of the knee and behind, so running or cycleing have been out of the question. I haven't even kicked in the pool, only pull.
This is now the fourth week of reduced training and unless the knee is fixed by mid week next week, we could be looking at five weeks.
On the plus side it's given me the time to read about technique in training which will be invaluble, especialy in swimming. this is what I have tried to focus on in the pool this week. Despite the set back I'm looking at it all like this. I have eight months before Ironman, that is more time than I have spent training so far. So still lots of time to get the sweet spot.