Half Marathon

Day 10: 19/7/13

Just a ride to work to turn the legs over. Keeping things light with 2 days before the half marathon.

Day 11: 20/7/13

Complete rest today. However, not initially intended that way. After a late night, combined with catching up on some sleep I hadn’t left enough time to do a short run. Not ideal with the half marathon tomorrow but a good warm-up in the morning should ensure I don’t feel too lethargic.

Day 12: 21/7/13

Run Melbourne half marathon today and I was reasonably happy with how I ran. I warmed up by riding the 22km into the city. I then jogged about 3km, with some small drills and stretched to get run ready.

Unfortunately, my stomach was feeling a little heavy and bloated which I put down to what I had eaten for breakfast. This held me back somewhat in the first 5 or 6 km but I found some good rhythm eventually and held a consistent 4.35min/km pace for the duration of the run. My finish time was 1 hour 36 minutes. About 7 minutes down on my PB but not having specifically trained for this event, I was more than happy with my effort.

Day 13: 22/7/13

A light 45min spin on the indoor trainer first thing in the morning to flush the legs out and regular stretching throughout the day helped manage the soreness and avoid getting too stiff in the muscles.

Day 14: 23/7/13

I rode to and from work for a total of 45km. I then had a Chiropractic appointment which I like to try and get every two weeks. I was feeling particularly tired after this due to the early start at work and recovering from the weekend. Unfortunately, I had an early shift at work the next day and I was feeling very much in need of a decent 9+ hours sleep to recover fully from the half marathon.

Day 15: 24/7/13

I am struggling today with the early work shift. I did get myself to the pool for a somewhat gentle 3km swim. I didn’t push myself much as not to overdo my tired body. I have conceded to the fact that this entire week of training is a bit of a write off due to the mixture of sleep deprivation and some other things getting in the way. However, it’s far better for me to recognise the obvious signs of being run-down and adjust my training accordingly as pushing too hard in these stressful periods can set me back a long way.

Recently, I did some calculations of my program for the four weeks dating 17^th June to 14^th July. I wanted to see how much of it I had completed. I gauged it in terms of how much total volume in each discipline, in each calendar week, I had completed as opposed to what was planned specifically and completed for each individual day. I was able to then see what disciplines fared better in meeting their expectations and what I had neglected more than others in each 7-day period and then for the entire 4 weeks.

I didn’t just use swim, bike and run. I also had weights strength training, Yoga and core training. Each of these has individual importance of some degree. Currently, doing weights and core strength training has as much importance as the shorter swim, bike and run sessions. Yoga is the one thing that is new but not quite as important as the others so I am more likely to neglect it in order to keep up with the rest but that is certainly not a desired outcome.

The results were very interesting. Only during the third week did I actually reach the total amount that I had programmed for the week in a single discipline. That was in my bike training but it wasn’t done to the exact specifications, although not too far off. Each facet of the schedule has had some form of alteration or missed time/session. I am currently not doing enough to maintain my desired level of training and it frustrates me. There is several things I know I can improve in order to allow more time to complete my scheduled sessions. Those things are very much general leisure activities like watching TV and surfing the internet/checking my Facebook. I MUST change this trend by being more vigilant of my time and scheduling. Of course, there are things that pop up and spending time with my fiancé, doing housework, etc. are not things I want to neglect either. There is more than training to consider.

I feel I’m not the only triathlete out there who thinks about everything I’ve just mentioned. The key is to be fair, honest and considerate.

Looking after myself

Day 7: Tuesday 16/7/13

A 45km ride today with a medium-light gear at about 100 RPM. I like to race at about 85-90 RPM so a cadence of 100 is a nice spinning pace for me that doesn’t feel too strenuous. However, I am working on this in the lead up to Shepparton 70.3 in November. Ideally, I will train myself to ride fast and comfortably at a 95 – 100 RPM cadence because it produces less stress on your working muscles, in turn, saving more energy and strength for the run afterwards. It is argued that the lower cadence is better because you have a slightly lower heart rate but I won’t know until I train for it and do so in a race.

This particular ride helped me realise a couple of things that I’m not happy with. They are my saddle and how comfortable I am feeling in my ‘aero’ position. Firstly, my saddle is still no good. I have tried two new saddles recently, both models from the ISM Adamo range, and I have found that they do not suit the width of my pelvis. I decided to try these saddles because I have had trouble with pressure on my perennial area on my previous saddle that doesn’t have a ‘cut out’ section. The ISM saddles both have a ‘cut out’ from the mid-way point, right to the nose of the saddle and there is no join at the nose. Essentially, it looks like to prongs sticking forward. I believe they are very popular among triathletes these days but, as with all saddles, one size doesn’t fit all.

I returned the ISM to the shop I had trialled it from and went to speak to the guys at my regular bike shop http://cyclesgalleria.com.au  with whom I had a lengthy discussion. They provided me with a Fizik test saddle which doesn’t have a full cut-out but a centre section, running the full length of the saddle, which dips inwards and is about 2cm wide.

The guys mentioned a few other key things to me. Up until now, I considered my bike set-up/position to be as good as it could be. However, I will now look to adjust my saddle position, and possibly handlebars, to find a position where I reduce the perennial pressure significantly and find more comfort on my aero bars for long periods of time.

Day 8: Wednesday 17/7/13

I’m feeling quite tired today due to going onto early shift at work yesterday and two nights of insufficient sleep as I try to change my sleep pattern around to suit the early wake-up. This can often take its toll quite quickly and set my training back for a few days. I take this very seriously as I am all too familiar with the symptoms of being run down and stressed. Being aware of the key signs and what damage might be done if not properly looked after is priceless for long-term health.

I rode to work this morning and caught the train home. I had intentions of doing an all over body weights session but I was feeling very tired and lethargic. I decided to focus on some self-massage and relaxing before attempting to get to sleep very early. Not forgetting to watch my recording of the previous night’s Tour De France stage.

I put on my compression tights and then used my foam roller along my ITB and other parts of my quads. I also used it on my calves which had been tight since my run on Monday. I even slept in my tights.

Day 9: Thursday 18/7/13

My legs felt somewhat refreshed this morning after the treatment I gave them yesterday and overnight. Recovery and knowing when you need to hold back is just so important.

I will be doing the Run Melbourne Half Marathon in 3 days so I’m easing off the bike and run training for the next few days to freshen up. Today was a 4km mixed swim, with plenty of kicking during freestyle and backstroke sets. My kick is very weak which causes my legs to drag a bit low in the water and developing this will provide some valuable endurance training for those muscles which can transfer across to running and cycling.

I am feeling fairly comfortable with the half marathon coming up but I don’t think I have the speed to beat my personal best of 1:29.32 this early in my training. We’ll wait and see though. I am not looking for a particular time, just out to enjoy it.

Past 5 days of training.

Day 2: 11/7/13

Just a light run today. A slow 6km on grass to test out the back and it went well. I stretched extensively before I started to get plenty of blood flow through the sore muscles and particularly try to stretch out my generally tight right hip area.

I was cautious at first just getting a feel for my muscles and allowing my legs to warm up properly in the first couple of kms. After about 2kms I was finding a nice, easy rhythm and concentrated on being as symmetrical as possible. It is so important to try and have equal forces coming from both sides of the body. In a sport like triathlon, each discipline has a significant impact on the other two. If you don’t find some symmetry in everything you do you will develop imbalances in your body and, most likely, suffer subsequent injuries.

This run gave me confidence in the fact that my back was definitely improving and I should be able to gradually work back up to full training over the next few days.

Day 3: 12/7/13

Today I performed a 90 minute indoor spin and a 15 minute core workout. It was simply to turn the legs over for a medium length amount of time without too much stress. I remained in medium to low gears and kept a relatively high cadence. I had a 100km ride scheduled on my program but after having 3 days off from all training earlier in the week due to the injury, and still not fully recovered, it was important to gradually build myself up again.

Since it is only my base training period, it is essential to not push my body excessively and progress myself appropriately to peak in November.

Day 4: 13/7/13

I did a 1 hour 20 minute run this morning. I covered about 18kms, so my pace was around 4.30/km which I was really happy with. My scheduled long run was for a higher pace than that, as I’m preparing for the Run Melbourne half marathon next Sunday the 21^st of July. However, as with yesterday’s bike workout, I didn’t want to push my body too extensively, even though my back was feeling much better.

It felt great to be able to get that time in my legs and do it without any real issues related to the injury. I felt strong and stable through my core the whole time and was happy to be able to maintain a really consistent pace.

It was a great mental test. I had different variables to consider throughout the run with technique and always taking cues from my body as to how it was feeling in different areas to ensure I wasn’t going to re-aggravate my back.

Day 5: 14/7/13

Just a 75 minute indoor spin similar to the session I did two days ago. This was for active recovery after the long run yesterday.

At this time of year – first 3 weeks of July – doing lots of my bike sessions on the indoor trainer is essential. Why? The Tour De France is on!

I record it each night and watch it the next day, most of the time setting up the bike in front of the TV which occupies my mind very easily. The perfect way to get time on the bike for three weeks.

Day 6 15/7/13

My back is now feeling back to normal. Not tight or painful so I decided to do my scheduled 4km strength swim and 10km steady run.

My swim consisted of the following:

Ø  6 x 200m free with 50m back and 50m breaststroke between each. I built the speed gradually as the first few sets are a warm-up and the last few prepare me for the harder strength work.

Ø  1 set of 200m kicking.

Ø  The final 2km was 4 sets of 400m pull using paddles with a 100m breaststroke recovery.

I am trying to build my strength throughout my base and initial build training phases so that the closer I get to race season, the more I will be able to focus on speed.

I am really happy with how I have handled my training over the past week. I adjusted it to ensure I didn’t set myself back further than necessary with an early season injury and found my body returned to strenuous training feeling almost back to where I was.

This is just one example of how you need to be proactive and flexible when injury strikes.

Me

More About Me

I began Personal Training 9 years ago but I must admit that Personal Trainers are a dime a dozen these days and simply giving yourself that title doesn’t bestow a great deal of credibility. With the possibility of being a ‘qualified’ PT after a 6-week course at some institutions you need to have something extra to show you’re not just another PT. Thankfully, I didn’t qualify through a ‘crash course’.

Just 4 years ago I took up Triathlon and it took hold of me very quickly. It made sense that I would move into Triathlon coaching to help others learn and progress in this amazing sport.

I got my AustSwim qualification and did the Level 1 Triathlon coaching course in 2010 and started working with a few clients in either triathlon or swimming.

Although, I have given Personal Training away as my full-time profession, I continue to help friends out with advice and plenty of programming to get them heading towards their goals.

It really is a lifestyle to love and race Triathlon. I trust this blog will help even more of you with your love of Triathlon and push to be your best.

Base training injury

Day 1: 10/7/13

I have been in base training for 5 weeks and now I have a mild injury. It happened several days ago, just a few hundred metres into my long weekend run, when I felt a sudden twinge in the middle of my back slightly to the right side. I tried stretching it extensively before attempting to continue running but within a few more steps it was clear I needed to stop and call it a day.

I have a pelvis which is misaligned through muscle imbalances all over my body. The majority of muscles on my right side are stronger and more developed than those on my left. Years of playing sports like Hockey, Cricket and Tennis. I am working with my chiropractor to hopefully control this with the understanding that it will, most likely, never be able to be returned to normal position. Injuries are bound to happen from time-to-time because of this.

I rode the 22kms to work this morning in temperatures barely above freezing but commuting to and from work is one of the best ways for me to get those vital kilometres on the bike during the week. Riding was an obvious place to begin training again once the majority of the pain and low range of movement had subsided in my back.

These potential setbacks can strike at any time. Prior to this I had been progressing really well since beginning training after my post-season break and some extensive travel. So how do I deal with these incidents in order to, a) take care of my body, b) continue to train/get back to training ASAP, and c) not lose my mind when I can’t follow my program to its exact specifications?

My answer is – be proactive, flexible and knowledgeable.

Proactive for injuries means assess it ASAP. I ask myself, how bad do you think it is? Is it restricting you and how? How did you do it? What can I do initially after it happens ie: ice, compression, etc? If you can’t do anything to fix it yourself, who is the best professional to tell me more about this and then treat it? I then begin the necessary treatment.

Being flexible means making immediate and necessary adjustments to your training schedule to suit what your body is capable of while suffering an injury. It is highly unlikely you will be able to push yourself to the extent that your program asks of you when you are injured, both in intensity and volume. If you try to do so it will probably do one, or more, of the following things:-

Ø  Not allow the injury to get better as quickly as what it could.

Ø  Not let you get the most out of your body and/or training session because your body is compensating for the injury.

Ø  You will cause a new injury due to the compensation your body is making.

Ø  You will aggravate the injury further.

There are various other possibilities that may occur as a result of not adjusting your program to accommodate an injury so it pays dividends to always be vigilant of the reactions your body has to training and be smart about it.

Being knowledgeable means taking in as much information from the professionals, from whom you seek treatment, as possible. The more you can take in with each and every treatment, the more proactive you can be with future injuries. Things you may learn from you Chiropractor, Physiotherapist, Osteopath, Masseur or even your GP, could prove highly useful in identifying injuries and their symptoms in the future. The more you know, the better you can treat yourself and potentially save yourself some money through fewer visits to your professionals. However, if in doubt, go see someone!

I will use this course of action to manage an injury but also, to gain more knowledge. I can always learn something new when I get injured. Not just learn how to treat myself and what to do to recover but I will learn how to cope with the mental challenge.

Stay tuned for more talk about mental training.

I love Triathlon

I love triathlon – swimming, riding and running – but I am relatively new to the sport. I got a taste for it at a large corporate triathlon event in Melbourne during March 2009 and it has slowly taken over my sporting life.

Within 3 years of taking up the sport, I had moved into the world of long-course triathlons. The more I trained and raced, the more confident I became in my ability to cover the distance of a half or full Ironman. I have completed 4 half-Ironman events to date and I completed the Melbourne Ironman in March this year. I am still improving physically but, also, mentally.

The psychological aspect of triathlon is immense and one can’t reach their full physical potential without building their mental capacity equally as much, or even more so. Both, the physical and mental parts of triathlon appeal to me and the satisfaction of seeing an improvement or having the high of endorphins after a workout or race makes all the hard work very much worth it.

Despite those benefits, I’m looking for something more. It might sound greedy and self-centred but I want to win. I haven’t placed in the top 3 of my age-group category once, since starting the sport.

How do I ensure, even when I don’t win or finish high up, that I will come away from a race with an achievement or not feeling completely disappointed about the event?

My next race is the Shepparton Ironman 70.3. This is a half-ironman distance race of 1.9km swim, 90km ride and 21.1km run. I am aiming to complete this in 4 hours 30 minutes or better. My current personal best for this distance is 4 hours 43 minutes. If I can reach that goal, I may find myself, at least, in the top ten in my age group. If I am really fortunate, it might mean I qualify for the annual Ironman 70.3 World Championships. So what will I need to do in order to achieve this goal, whether it be this year or later? Will this be my only goal during this event and for the entire season?

I am going to take you on a journey in search of this dream. It will comprise many different aspects of my preparation including, training, nutrition, work/life balance, prioritisation, setbacks and more. I want this to hold me accountable as well because I want to help others by giving them something to consider. Consider a new way of training. Consider a new way of eating. Consider a new outlook on yourself, your goals and maybe a new way of challenging your mind. Consider how to make a challenge work for you.

I will attempt to give a daily account as I build up to November 17, 2013 and take on Shepparton Ironman 70.3 for the third time.