No pool = no swim

Ive been rowing instead of swimming of my xmas break. Yesterday I did a 30min row and then set out to complete some conditioning exercises.

3x30 squats
3x30 squats holding for 5 secs
3x30 squats jumping

Then the same with lunges. Unfortunately, I only managed the 3x30 squats before incredible cramp set in on my thighs, no amount of stretching or rubbing could cure it and had to give it a rest.

Hello Granny...

I went to do some hill training. I found a nice hill, or so I thought... I did a little loop of 5km with some spinning and (attempted) single leg drills (not easy away from the turbo). I head to this hill and aimed to climb up it at a steady pace with a controlled pedalling motion. I hoped to get up in 39x23 but ended up in 39x25 (my granny gear).
I underestimated the hill, or overestimated my hill climbing ability, and steady went out the window. 2/3 from the top I had to stand otherwise I may have come to a complete stop and just tumbled over... once at the top I felt like my lungs were going to come out of my mouth. I did it one more time but was hoping to complete at least 3 reps but I felt if I did another I would see my breakfast again.

I then went and did a lap of 7km at steady pace, a cool down pace, spinning my way back.

Once back I did a few calcs and found the hill average is 14% but I reckon the final 50m are at least 25%. Maybe my calcs are wrong... Ill double check the hill and check my garmin again, maybe tomorrow, maybe day after.

Long Ride

Went on my long ride yesterday, 2.5 hours. Great weather now and a great ride. Barely any cars or other people. All up hill out and back on the same route. No hairy moments like the last ride.

Here is the profile of the ride http://connect.garmin.com/activity/21028445


The Col took me 50 mins today.
Before the end of my holiday here I will really hammer it up the Col and see if I can beat my PB of 44mins.

Today was a steady 45 min run, trying to keep HR down but with the hills around here my HR did rise a bit high at times.... Its another beautiful day and soon be heading out for a walk with my gorgeous wife and doggy.

No Swim

Due to the fact there is no pool for me to swim in I have taken to rowing as my main swim type workout over xmas. Today was a steady 45 mins at 13800/hr pace. My PB is 15000 for 1 hour.
I now have blisters on my hands, need to wear gloves next time.

Hopefully the weather will get better, I really want a good ride!

Lazy day - its nearly xmas

Nothing today, I was going to go into the gym and do an hour on the rower and some weights but have ended up sitting on the sofa all day.

Tomorrow Ill be doing some cycling, low intensity, then Thurs Ill fit in the rowing with some more gym work.

I spent today researching Planet X bikes as these have taken my fancy. Really like the look of both the Stealth and SL Pro Carbon.... I can wish.

Also, looking forward to 2010 cycling season and seeing the new Livestrong/RadioShack team and how the roll.

Col de Ice and Snow

I brought my bike over to the South of France with me hoping to get some good long hilly and beneficial rides in. Yesterday I went for a long ride, my normal route from home to St Paul de Vence, up to Vence and then climb the Col de Vence. I would normally go over the Col and carry on for another 30km before doubling back. Yesterday the temp was about 10 Deg C and raining, in my eyes thats nice weather for riding. I headed out up to Vence and up the Col de Vence, 2km from the top the temperature dropped dramatically and snow began to fall and settle on the road.... oh shit. Getting back down was fun.... ermm.... hair raising. I headed down slowly, the further I came down the lighter the snow became and 4km from the bottom the roads were clear and it was more rain than snow, it was still ice cold though... and my feet, fingers, face, ears and nuts were numb. Got home safe and sound and showered for 10 mins to thaw myself out.

Hopefully weather will improve and I can make it to the top of the Col de Vence!

Long, hilly run

In France now, arrived yesterday and fortunately had no problems with traveling!!!

I had a 3 hour bike planned today but due to freakish weather for the South of France (snow and ice) I decided it would be a safer option to run instead.

I ran up to Vence, this includes a 500m elevation change... its a long way up but very nice to cruise all the way back down. Total of 17km, 1hr 42 min, average of 6min/km which for the route I'm quite happy with.

For those who care, here is the Garmin Connect link - Click Me

Its an inspiringly beautiful run which I highly enjoy. I'm here for 3 weeks so there will be many more rides and runs to come.

3 more work days then 3 weeks off... nice

Last run session of 2009 for me as I'm off to le Sud de France on Saturday. I was up at 5am and cycled to the session for 6am, well 6:07am actually, so I was a bit late! Last week on LT this week. We did 4 laps, starting with 50 strides at LT then remainder active recovery, then 50 strides with short recovery and a further 50 strides and finishing, and the final 2 laps were 100 strides, short recovery and strides till end of lap. A gentle lap to cool down and stretching.
A decent session but it was nut freezingly cold and even with the amount of layers I had on my fingers, toes and nuts were cold! All in the name of dedication.

This weekend

A couple of decent sessions this weekend.

Saturday - A Tri London group ride saw us heading 70km north to Westmill where there is a small cafe that makes delicious cakes (and bacon buttys apparently, but I resisted on having one) and well deserved coffees. The ride up there was nice, for most of it it stayed dry, a few drops of rain but nothing to cry about. The pace was steady, a nice chatting pace of about 23kph. A couple of mad drivers pipping their horns with impatience and odd hand and mouth signals were seen during the day too.
On the way back it was much harder, after being in a warm cosy little cafe it was bloody hard to get back on the bike when it was pretty god damn cold outside, obviously we had to, we were in the middle of nowhere. We did about 25-30km back to Hertford and this is where myself and another decided to get the train; due to freezing weather and having an appointment to make I thought it would be quicker, but after talking to the other riders today about what time they got home it turns out it was about the same! doh! Also, just after we had split from the 15 or so group we upset an angry driver, this saw him getting out of his car at the train station and yelling in my face and threatening with with a right hook. Oh well, you can't have everything.

Today, Sunday - Tri London hold a winter 5k series, it consists of a race once a month around Regents park. This morning we had a decent turn out of about 10. I ran there, this is near enough 5.5km, and then posted a 5km time of 22:06 and the ran/walked back. The 5k took it out of me and my legs now feel like lead - tomorrow at work won't be fun! All in all today 15km running.
I'm not supposed to be doing any high intensity work at the moment but the 5k series is also a good way to socialise so I thought it wouldn't hurt. I managed to max my HR today at 199bpm.
I have attached the route, it was 2 lap.

Rest and Turbo days...

Rest day on Wednesday, well received too as I was feeling pretty tired due to not enough sleep. I slept in till 730am and felt revived!

Thursday I was up at 6am, on the turbo by 630am. I followed my plan word for word as set out by my coach.

WU - 10 mins spinning with no hands riding and single leg drills

The following 10 time:

2 mins 60/65% HR
2mins 80/85% HR

80/85% should be LT, so this workout is to push the LT and in time increase my LT. I hammered it and felt good, its been a while since I have been on the turbo. Only thing I would say is when I'm on the turbo I find my bits go numb, dont know if this is due to the seat or just because I'm out and out pedalling for an hour solid.

Friday I was up and at the pool for 630am just to find out it is closed. I should have gone to the gym but was tempted back home by a warm bed for an extra 45mins kip.

To go faster you must go slower

Run session today at Millfields Park. I always enjoy this session, it's run by my coach and the session is always challenging and a bit different too.

Today I decided to cycle rather than run there, give the legs a little break and set me up for the week to come.

The session was again working on Lactate tolerance, this included 6x1k laps, starting out easy with 'X' number of strides in the middle and as the intervals go on the amount of strides get larger. We started out with 50 strides, then 70, 100, 170, 200 and finally 250. 250 strides covered just about the entire 1k. The strides were done at LT level.

Towards the end of the intervals I could feel the lactic acid building so these workouts are excellent for my tolerance of this.

An excellent session, just wish the weather was better!

Monday

Last week was a bit of a slack one. I have 9-11hrs listed on my training plan and I only did 3.5hrs. So this week I'm pushing to do every morning session and fitting in the conditioning sessions also in the evenings.

Today I was up at 5am, off to Cally pool again for a Tri London swim session. I'm working on my technique, taking in all the tips that the swim coach is giving and hopefully see my times drop. Feels a little uncomfortable but over time I'm sure definite improvements will be seen.

This mornings session was;

1.5mile jog out

7x50m - Even 50's doing single arm drill and odd 50's doing a catchup drill.

Main Set - 200m, 100m, 50m, 50m, 100m, 200m... all this repeated 3 times. Also this was off 2:00 for 100m. A nice steady pace, something I can keep up for a decent period of time.

1.5mile jog back home.

Run session tomorrow!

Friday Cally Swim

Tri London swim session today, 6-730am at Cally Pool. I was up at 5am after 5.5 hrs sleep, a piece of toast to get me going and I'm out jogging to Cally (about 1.5 miles) at 540am. It must have been near zero temperature because even with all my layers I had on I was freezing!

The session was excellent and I got a few pointers on my stroke. Apparently my front end is a bit all over the place and I need to imagine I'm swimming through a small hoop and keep the resistance down. I followed what the coach told me to do, felt unnatural but did feel faster.... probably wasn't but Ill grasp at anything.

The set was;

7x50m - Odd 50's clipping side with thumb, even 50's swimming with fists

Main Set

500m with pull buoy
1x100m fast

400m with pull buoy
2x100m fast

300m with pull buoy
3x100m fast

200m with pull buoy
4x100m fast

100m with pull buoy
5x100m fast

It was a great set, tiring but felt good!

Ice Ice baby...

Tuesday run session today. This is a 4k run out, session, 4k run back.

I was up at 5am, headed out at 530am to get there for 6am (a very steady pace). The session was based on lactate threshold and sustaining it for a distance then doubling and trebling the distance to see if the pace at LT stayed the same. My LT is at a pace of about 4:40/km, this equates to a 46/47 min 10k, need to work on it!

It was so bloody freezing but I had prepared for it, I had some running tights and 2 pairs of shorts, a base layer t shirt, a running jacket and a bright yellow wind jacket which keeps the heat in, gloves and 2 pairs of socks.... there was no way I was getting cold.

Also, I have found that Jelly Babies are excellent run nutrition, I carry a little bag in back pocket and it keeps me topped up on sugars. If I ever feel drained or 'hit the wall' these sweets are an instant boost. Try it.