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!

Swimming swimming swimming

Back in the pool. My eyes are not as bad as they were, but my eczema is bad, and it’s needing a lot of emollient to keep on top of. I have new goggles, and new spray, so I think the sore eyes are just a consequence of my atopy and dry eyes, rather than the chlorine, or the spray.

Warm Up
———-
400m swim
8x50m alt kick/drill
———-
Main Work
———-
2×400 pull on 7:00 – 6.35 then 6.45
4×100 on 1:50 swim tempo – 1:42, 1:42, 1:38, 1:38
4×50 on 1:00 hard pace – 42, 42, 38, 36
———-
Cool Down
———-
200m easy

I was much better with the pacing this time. Didn’t try to kill myself at the beginning, and tried to keep it steady for the 100s. I felt much better after this week’s swim, over last week’s.

Thinking about it, I am hovering between a full TI stroke when I want to glide along and take it easy, and a Swim Smooth stroke when I sprint. The longer the distance goes, the more TI I swim, and the shorter and quicker, the more it’s Swim Smooth. It’s nice to have the ability to change my stroke according to the situation, which I wasn’t able to do at all earlier this year.

Races. I contacted the organiser of the Aberfeldy middle distance triathlon to see when it’s going to be – it clashes with our anniversary, so I won’t be doing it, then. We are going to do the Walk For All instead. Then I got e-mailed about a middle distance race in France – it clashes with Etape Pennines. BUT, there’s the Irish Triathlon Half Ironman in September, Galway bay, ride and run around Connemara. I’m very tempted.

And today I had e-mails from the guys who are doing the Etape Caledonia with me asking about doing a training weekend in April.

And I need to sort out a training camp for the week we had planned to go to Majorca. We have the time off, and JEdge wants to go out. I will phone the company tomorrow…..

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

Tempo run.

This is a great lesson in Fardon household rule #1. RTFM – read the fucking manual. I *thought* the training plan said 50 minutes of tempo run, 4:30 to 4:40 per km. So I set off on what I knew was going to be a tough run – 50 minutes of pretty quick half marathon pace, and very quick marathon pace. 7:12 minute miles means a sub 3:10 marathon….

I wore the Inov-8s again, the Roclite 285s, mainly because it was a bit damp underfoot. They’re lighter, and they’re easy to run in, but I still get sore calves after running in them. It’s easing off, with each run, though.

The run *was* tough. I went on the usual route, but instead of coming up from the Airport to the Invercarse, I carried on and went along to Invergowrie and went through the underpass and up back up to the roundabout by A&E, and back the usual route.

http://connect.garmin.com:80/activity/embed/130320331

The first part is fine, nice and flat, but the way home is always uphill, so always a pech. Interestingly I went through 10K at 44 mins, which is faster than I did the Edinburgh 10K a couple of months ago, and I carried on to do a few more K. The total was about an hour. When I got back, it turns out I was meant to do a 50 min run, with 20 mins of tempo in the middle. RTFM.

I’m starting to actually enjoy the running now. In fact, at the moment I would say it’s my favourite of the three disciplines, as I feel it’s the one I’m making biggest inroads into. By next week, hopefully I’ll be more into cycling, what with the new bike, and everything.

I’ve been looking at the new bike – the frame set really is great. The same frame is on the 7.0, 7.2, 7.5 and 7.8. The only difference is the group set, and the wheels. I don’t really care so much about the group set – particularly on a TT bike. I *do* care about the wheels though, and the 7.0 comes with crud wheels. So with the spare money I “gain” by buying the cheaper bike, I can put that money, and the next couple of locums, and talks, towards a really nice pair of aero wheels. Not sure I’ll stump up for a pair of Zipps, but maybe some Dura Ace Aero wheels? Or there’s the Easton EC90s, if I can find some in a sale…. Next year, I suspect. Maybe in time for birthdays.

The Tri Centre phoned to tell me that Madison have sent a strange chain set – a 50/39, rather than the 53/39 double. A 50/39 seems particularly weird – worst of both worlds, with no top end speed, and no bottom end for climbing. So they’ve sent it back, and they should get me a double, hopefully for tomorrow afternoon….

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!

A New Bike? Another one?

The training is going really well. I’m feeling stronger every week, my times are getting better, I can do more work with more reserve, I’m injury free at the moment, I can cope with 10 hours a week of truing, and, if anything, I want to do more. I’m not quite becoming obsessional about it. OK, I am totally becoming obsessional about it, but I feel like I’m getting a lot out of it, much like the swimming last year. Every time I train I feel stronger, faster, and, I suppose, enthused and happier.

So, obviously I’m now thinking about new kit. And new kit means a new bike. TT bike. Do I need one? Probably not – I could put the tri bars on the Kuota, and put the saddle forwards, drop the stem, change the stem length, jigger and poker around, but ultimately the Kuota is a race bike with race bike geometry, and it’s a fudge. If I want to do longer distances, and the aim is to do the Aberfeldy Half Iron man this year coming, then I’ll need something comfortable, and something properly aero, and something that is actually a tri bike.

But should I buy something now, or wait until the New Year? And how much to spend? Graeme is of the school of thought to max out the credit card and get the best thing I can. I am of the mind that that is madness, and best avoided. So I’ve saved up about £2K, and it’s a good time of year to buy a an end of year 2011 bike….

This is the best deal I’ve found so far:

Deal of the season?

I wouldn’t have put a Quintana Roo at the top of my short list of bikes, but then, they are proven, used by many a pro, and the latest reviews in Triathlon Plus suggest that they are still, but comfortable, and suitable for longer races. I’m never going to be a speed demon on the bike, so the aim for me is to be comfortable, get round efficiently, and leave enough in the tank for a good run. So perhaps the QR is the business, then? The CD0.1 is their top end frame, with this version having the same spec frame as their top of the range Dura Ace version, but with slightly lesser spec, notably the wheels. I’ll need some decent race wheels eventually, but the frame on this is good and worth a punt at £1K off, I reckon.

Graeme has a Trek 9.0, so he reckons I should check out the Trek 7.5, which I can have a look at at the Edinburgh Tri Centre tomorrow. I’ve spoken with the manager at Evans in Braehead to see about getting the QR up for me to have a shot on. The only fly in the ointment is the fact that it only comes in a frame suitable for “up to 183cm”, and I’m apparently 184.2 cm in my stocking feet, according to the custom fit I had done this year. Everyone says that if you are between two frame sizes, get the smaller one, so perhaps it’ll be fine.

I’ve paid the refundable deposit on the QR, and they will get it up to the shop in Braehead this week, apparently.

If I do get this one, the Aeron has to go – I’ll have to find it a new home. I might have temped PW into it, in the New Year. I can store it here in the meantime, of course.

Exciting times. If I do get it, I’ll have to use it for 400 hours, or about 7500 miles until I can think about getting an upgrade.

If only Pfizer would hurry up and pay me for those outstanding talks, could actually afford to buy it…

Or I could wait, and get that Ridley Dean RS, after all…

Recover, run, and strengthen.

I had another really good night’s sleep last night, 12 hours of slumber, so when I woke up I started to feel much better. Eyes still stingy for the morning, but improved as the day went on. In fact, by 4pm I felt pretty much back to normal, apart from the eyes being a bit stingy. So, out for a run.

http://connect.garmin.com:80/activity/embed/128460648

Easy run. It was cold out, and easy wasn’t quite as easy as it was earlier in the week, but it was good to be out and about, in the cold. The run up to Ninewells and back, around Balgay park, is becoming a favourite, nicer than running down to Discovery, mainly because I don’t have to run through town twice.

Functional strengthening exercises when I got back – mostly the GS exercises, with a bit of HEAL exercises tagged on to the end.

I think the eyes being sore is a combination of chemical conjunctivitis, probably a bit of viral conjunctivitis, and generally being very run down and tired. All the training makes me feel good, strong in the pool, fit on the bike, and quick on the run. But adding in all the work, and late nights I think took it’s toll. I need to get to bed earlier – fitting in a 48 hour job that inevitably takes up more like 56, and 9 to 10 hours of training a week means I need to get to bed earlier….

Plan for this week is to concentrate on the running and cycling, no swimming for a week, new goggles and some new anti-fog spray. In the meantime, I can concentrate on the running and cycling in preparation for Monikie Duathlon 1 in 3 weeks.

New bike chat – I still fancy the Ridley Dean RS, but it’s very expensive… Cannondale Slice Ultegras are £2.5K at the moment, and there’s Felt B12s with SRAM Red front and back for £2.6. Decisions decisions.

Enough, already.

All week I’ve been sneezing a lot. Not feeling particularly unwell, but lots of sneezing. On Tuesday, after the swimming I had a very sore and red left eye, like last week, after swimming. It took about 24 hours to settle down, and was helped by the steroid drops I got last week. After yesterdays’s swim my eye was feeling OK, but by this morning it was very sore, and very red.

As the day went on, both eyes sore, more stuffiness, dry mouth, sneezing, and generally not right. My hands are dry, itchy too. It all seems to add up to being suddenly very atopic. I wonder if the trigger for the eyes is chlorine from the pool, but perhaps it’s the anti-fog fluid. Or perhaps I’m just massively atopic just now.

Anyway, I reckon I should put the training on hold for a day or two. I don’t want to get sick, and this feels like I’m on the verge of it, without actually feeling all that bad. My eyes are the worst bit – just really really sting-y.

I’ve told Graeme, 36 hours and review the situation. I think I’ll do nothing tomorrow – maybe I’ll get into Batman Arkham City instead of sportiness.

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…

Running a bit more.

In between ward rounds when on call is an ideal time to fit in a couple of kilometres of run. Just a very gentle run, as instructed by Graeme.

http://connect.garmin.com:80/activity/embed/124852837

It felt great. A tiny bit of pain in the front of the VMO left leg after about 5K, but much much better than 2 weeks ago. I am sure it’s the functional exercises that make the difference. Graeme has given me some more exercises to do, more advanced glute exercises. Who’da’thunk I had such weak glutes, but I clearly do. Some more kicking in the pool will help.

No time to do the functionals today, which is a shame, but I should be able to fit it in tomorrow.

Weight 78.9 kg in my skimpies this evening.

I’m running in my Asics, but Lorna has ordered a two pairs of Newtons for me to have a play around with. I thin they will be better; less clumpy.