Mini-triathlon, sort of.

A busy day of training today. I didn’t fit in yesterday’s functional exercises, so I had to play catch up today.

Run. Warm up, then 10 mins of 10K pace, then jog back. It’s difficult to maintain a decent pace in the dark, on pavements with black ice, when the temperature is about 1 degree. But if I can run at 4 min/km pace in these conditions, I should manage it in the balmy summer sun on Dundee in May….

Then the strength functionals from yesterday. Single leg squats, hamstring raises with an ankle weight, lunges, then some ankle eversion and inversion exercises with the resistance band at the end.

Then back on the bike. The rear wheel is true again, and having cleaned it up after the race, it’s running nicely. The front mech cable has stretched significantly, so I need to tighten that up later on, but it still works. Just about. 20 mins warm up, then 12x 15 secs flat out with 1 min rest. The pleasing thing here is not the power, or the speed (although hitting 34 mph on the last sprint isn’t hanging about), it’s the HR of 140 for the warm up, and being able to bring it back to 140 after the sprints. The mad HR of 180 on the bike of a few months ago….

Rest Day

A rest day after the race yesterday. I didn’t think I’d be that tired, but my chest wall was pretty tight today. I think it’s probably due to spending 40 minutes in the aero position on the bike – it’s a radically different position from the Kuota, with or without the bars on. Graeme also suggested that breathing hard in extreme cold can cause some chest wall pain the next day…

My wheel was out of true following the race yesterday – probably as a consequence of my multitool falling out of the speed box at great speed, falling through the rear wheel and catching the spokes.

Spokes on the Perth road managed to sort it by close of play for £10, which is a winner. They also said that they could make up the power tap into any rim of my choice. Sounds like a plan. My savings account for new wheels starts today!

Monikie Duathlon Series Race 1

Monikie Winter Duathlon 1 Cycle.

The Monikie Summer Duathlon series was my introduction to multi-sport racing earlier this year. The improvement in times between the three races, without much in the way of training, certainly no structured training, is what gave me the bug to keep on with the training, and take it (more) seriously. So the winter series is another chance to get more enthusiasm, and a gauge of where I have got to.

But racing on days like this isn’t the idea of Triathlon racing I have in my mind – swimming in still calm, ice blue lakes, running in 18 degree sunshine, light cooling breeze, cycling on mirror smooth roads in dead calm…. Temperature this morning was 1.5 degrees, there was ice on the car, and snow on the ground up in Monikie. No question that I was still going to do the race, of course, but it wasn’t massively enticing!

The run went well – I took it very steady. I was very wary of killing myself on the run, leaving nothing for the cycle. So, I took it steady. The second 1km was slow, but it was into the wind, and I was able to wind it up for the second half. Negative split. I suspect I could have pushed on harder, but I didn’t know the cycle route, so I really didn’t want to be left wanting come cycle time.

Cocked up transition. I put the shoes on the bike before hand, to speed up the process, but I forgot to open the straps!!! So when I got on the bike I couldn’t slip my feet into the shoes. I took the first 20 seconds pissing about getting my feet in the shoes, at a slow wobbly speed. But, once I got going, the bike went really well. First time riding the new bike in anger, so I was a bit cautious to start off with, but the bike is pretty stable, very quick, and the position on the bars is very natural. Of course it’s not so great on the hills, but the Apex WiFli is wide range, 11 to 28, so plenty of bottom end to push up the hills. It’s not great stamping on the pedals, though – not a lot of room between the saddle and the cockpit. But, I managed to average 230W, 252W normalised, and over 30kph on the whole route. Hard work, but I was pleased with it. I was overtaken by about 3 people – on pretty flash bikes – and one fat bloke, but I overtook plenty of folk too.

Results are here. 24th overall, 10th in category, 26th on the run, 23rd on the cycle.

This is a bit of a turnaround from Summer – I was always higher placed on the run, and lower on the cycle. Swings and roundabouts. Push harder on the run, I suppose!

Back to training on Tuesday!

2x 15 mins threshold on the Trek

More biking this afternoon. Again, the Trek is a lovely ride, but the position puts new strains on my legs – the upper quads are particularly sore after about 45 mins. I’ve put the nose down a bit, but I think I need to put it down even further – it still pinches at my perineum after about 45 mins.

I think I might bring the handlebars up the stem a bit, release my hip angle a wee bit. I’m cautious of my knees hitting my elbows, particularly as the stem angle is fairly raked back, but I think it brings it up enough to be out of the way. I need to consult with Graeme.

2x 15 min threshold by tom.fardon at Garmin Connect – Details.

I really need a day off tomorrow.

Aerobic Threshold Bike

Back on the Turbo, but this time on the new Trek.

I’ve got used to being on the Kuota – it’s a nice fit for me, comfortable, easy to spin the pedals, get the cadence up, and keep moving pretty rapidly. Now I’m onto a full on TT bike, so my aero position should speed me up on the open road, but it doesn’t help much on the turbo!

I was expecting it to be different, but not as different as it actually was. The position is nice and aero, it’s compact, and it feels comfortable at the front end. But the hip angle is so much smaller it puts completely different stress on completely different muscles. Mainly it’s the upper quads that felt the stress today – very sore by the end of the threshold sessions.

The biggest problem is the nose of the saddle, though. It’s a bulky thing, with a heavily padded nose, presumably to give a nice cushion for long rides, but it’s too bulky and after about 40 minutes started really digging into the perineum. I think I’ll have to put the nose down a bit.

Sitting forward for so long is not as sore as I thought it might be. I suspect the position needs some tweaking, and I need some time to settle into it.

I’ve worried a bit about the bike being a smudge too small, but having looked at photos of professional triathletes, I think it’s actually spot on. The pros do say, if you’re between two sizes, go for the smaller one…..

This morning, on the way back from the run, Evans phoned me to tell me that the QR is ready for me to have a shot on in Glasgow. Oops. They gave me back my deposit without any hassle which was good….

Back on the bike tomorrow, and another run, I think.

Aerobic Threshold Bike by tom.fardon at Garmin Connect – Details.

New Bike.

A morning off work to go down to Edinburgh to pick up the new bike. I stopped off at Rosyth station to pick up PW; he was along for the ride to pick up the new kit, and shoot the shit.

Traffic into Edinburgh was madness – every time I drive into Edinburgh reminds me of why I left the place, and I don’t want to go back. Madness. But it does have a great Triathlon shop, and it’s next to Peckham’s deli.

When we got there it was ready, but i asked them to put my cycleops power tap wheel on, thinking they’d be better at it than me. I can change cassettes over now, but they’re the experts. They swapped everything around whilst PW and I went to Peckham’s for crazy chat and a very nice Root Beer and pain au chocolate. The cycleops wheel is fatter than a standard rim (I discovered this when I swapped it on to the Kuota instead of the Aksiums – the brakes needed shifting out a waaaay bit). This caused them a fair bit of bother – the rear brake on the Trek is beneath the bottom bracket, so it’s a faff changing anything. The did it, though. So thanks to them.

I got them to put in the integrated speed/cadence monitor, which is a far neater solution than the Garmin add on. Weirdly there was no magnet to put on a spoke, but they’re sending me one.

It fits nicely in the back of the car – which the Kuota doesn’t do easily. I would never have chosen the medium without the advice from Stu.

Got it home, onto the turbo and…. no training tonight. Just some functional exercises, basic and advanced gluteus, some calf raises and some stretches. First shot on the bike tomorrow.

Set up and ready to go

No such thing as a day off when you’re a triathlete.

A rare day off work. But a day off work that I really needed. The plan was to get down to Edinburgh to pick up the bike, but when I phoned the Tri Centre at lunch time, it turns out they didn’t get the double chain set, so no new bike today. They say I should be able to pick it up at the weekend. I’ve taken a half day on the morning of Friday morning, so I *should* be able to pick it up then.

So, as I had the whole day off, plenty of time for training!

Functional Threshold Test. Holy Crap this was hard work. Like doing a 5K erg test back at CBC. Never done one before, so no idea how hard to go off, what power to aim for, what to expect. Graeme reckoned to go off 10% lower power than the expected average for the whole thing. To be honest, the warm up was bad enough, so hopes weren’t massively high for the test.

I tried to treat it like the ergs we did back at CBC – first 1/4 go off hard and settle quickly to a relaxed pace; second 1/4 keep it smooth, focus on technique; third 1/4 is the hardest part, so mental strength, toughness, and digging in; last 1/4 is the home straight so start to wind it up from 2 mins to go, whatever distance that is, as we can always lift for the last 2 mins, and for the last 30 seconds, give it the kitchen sink. I think it went to plan. 240W to kick off with, lift to 250W for the middle half, and then give it beans for the last 3 mins. I was stuffed at the end. Not done anything as hard as that since, well, bumps, maybe? 5K erg tests? Really really tough.

http://connect.garmin.com:80/activity/embed/130445766

No rest for a (very) amateur triathlete – after a quick trip out to the pet shop (don’t ask) time for a run in the afternoon.

http://connect.garmin.com:80/activity/embed/130488074

Nothing too strenuous, Graeme said. Just some 30 second strides, he said. 30 mins of strides and recovery, it was. Wore the cushioned shoes, as my calves were stuffed. Good decision, I reckon, after such a hard morning session.

I remember doing outings, and land training on the same day when rowing, and managing a few beers, and never felt that sore. Can’t do that anymore, it seems. But, I’m not 21 any more, and if anything I’m fitter now than I was; I can certainly run quicker….

New Bike? Me? In this climate?

After taking SurferSam5 back to Edinburger this morning I was then at a loose end for a bit, so I went to the Tri Centre. The guys in there are very good – knowledgable, accommodating, amenable, and all that. It was quiet, so they offered me a free fitting downstairs, and then chat about tri bikes. Weirdly I was about 2cm taller when they measured me compared with when I was measured up in Bridge of Allen. And the computer rejected my arm length – apparently I’m too orang-utan for the algorithm. The computer reckons I’m a XL frame size, but Stuart figured a L would be more like it, from experience.

He recommended a Trek Speed Concept, which is one on the shortlist from yesterday. He only had a medium in the shop, but we figured it was worth having a sit on it, just to see. Once I hopped on and got onto the bars, Stuart very quickly said it was a great fit. It actually felt pretty “locked in”, as they say in the magazines, with 90 degree shoulders and elbows, compared with the open angles I get on the clip ons on the Kuota.

The New Wheels...

So, the medium seemed to be a great fit. We looked at the geometry and decided to put on a longer stem to give me a bit more reach, and keep my knees away from my elbows. It also has a compact chainset, which is not ideal, as I have a double on the Kuota, and want to keep going with it. It’s an Apex rear mech, so I have loads of gears on the back end to go through – WiLiFi, they say. So they’ve agreed to get hold of a double – 105, probably. So I decided not to take it home with me, and head home and wait for the double to be fitted, and the new longer stem. I have a day off on Wednesday, so I can come down and pick it up then.

Back at home, and time for some training. Today, a brick session.

http://connect.garmin.com:80/activity/embed/129909183 Tempo cycle.

http://connect.garmin.com:80/activity/embed/129909188 Transition.

http://connect.garmin.com:80/activity/embed/129909189 10 minute race pace run. The Garmin went a bit screwy for the first bit, so who knows what went on, but it was nice to run off the bike. Although the Monikie Duathlon will be cycle off the run.

Looking forward to picking up the bike on Wednesday!

Functional, Turbo, and rest.

I managed to fit in the functional exercises from yesterday. Running strength exercises – single leg squats, hamstring lifts, round the clock lunges. The spinal and hip rotations.

I threw in some glute, abductor and adductor stretches for good measure. I still have weak, and tight glutes, and I have short hip flexors, but I can at least actually do some of the exercises now!

I think I’ll do the HEAL functionals tomorrow, before the run. I’m on call again, so it’s a case of trying to fit everything in.

Later in the evening, whilst everyone else was watching that Strictly Come Dancing shite, I managed a session on the turbo. 2x 30 mins at just above aerobic threshold, HR 135 – 145. Then a couple of high gear slower cadence intervals of 5 mins.

After doing Graeme’s training program for only a month, my cycling fitness has improved the most of the three disciplines. 2 months ago I would have struggled to keep my HR that low.

http://connect.garmin.com:80/activity/embed/125078381

I had a very encouraging e-mail from Graeme – I’d been feeling a bit guilty that I hadn’t done my physio *every* day, due to work etc, but he reckons I’ve been more diligent with it that anyone else he’s ever coached. So I’m pleased. My knees are certainly better than they were before, my glutes are stronger than they were, and I feel stronger every day.

I’m thinking about the power tap for the bike. I had been thinking about the SRM crank – but it means getting the BB30 version, which then limits me to a BB30 TT bike in the future. That’s not too much of an issue, but there’s only Felt, Cannondale, Kuota and Specialized’s SHIV that are BB30 compatible, which limits things. The SHIV is £4K, for the frame-set! Graeme has now said I might be better off with a hub based power tap, and then an aero rim around it. That’s a neat way of getting a new set of racing wheels that I can move between bikes. Graeme suggests some ENVE aero rims….

I’ve e-mailed the guy at the website…

Glutes, Stability and Turbo

Another day of training. I now spend most of my day with sore glutes, sue quads, and a strange desire to run, cycle and swim.

Today, the H.E.A.L exercises, and Graeme’s basic, and extended glute exercises. Tight byu-tocks.

Stabilisation step downs.
Glute lifts.
Bridges with leg raises.
Isometric gluteus med.
Proprioception airplane.
Stretching iliopsoas.
Quad stretch.
Glute stretch.
Adductor stretch.
Side leg raise (2kg weights).
Back leg raise (2kg weights).
Hip hike.
Clam.

A break for 30 mins, then a turbo session. Same as last week – 2 x 15 min tempo bursts, with 5 mins either side to recover.

5 mins 70 rpm
5 mins 90 rpm
5 mins 60 rpm

It turns out I should have done 6 mins, not 5 mins. But hey ho. I’ll know next time.

Swimming tomorrow!