Its that time of year again….atchoo

Illness and injury can happen at any time, so it is useful to know what to do if you can’t train.

If you have an injury then you need to get professional help as soon as possible. Don’t think it will go away, admit to yourself that there is an issue and start managing it. If you don’t intervene early then it could turn into something worse. You may need to do rehabilitation, make sure that you listen to advice and act accordingly.

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It is now the season for colds and flu, if you do succumb to “the lurgy” then make sure you hydrate well and eat plenty of fresh fruit and vegetables, avoid dairy produce if you can, as dairy can increase mucous. This tweak of your diet will help your immune system get back on track.

 

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As far as training goes:

“A neck check is a way to determine your level of activity during a respiratory illness,” says Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Centre in New York. “If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s OK to exercise,” he says. “If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”

I would still be cautious about exercising when ill, your immune system is taking a battering, and you may find that exercising makes you feel worse. If in doubt go out, but take it easy. You really need to use your own judgment on this, sometimes going out when you are not recovered can set you back more than resting and allowing your body to balance itself.

If you do miss training due to illness then these guidelines (from Don Fink) will help you to work out what to do

1 day missed

Just skip your workout. Missing one workout will not matter in the long run.

2-3 days missed

Skip the lost days and rejoin your normal training, but on the first day back do half of your scheduled workout. Resume normal training on the second day back.

4-6 days missed

Rejoin programme skip the missed days. Do 1/3 of your scheduled training on first 2 days back, and 2/3rds on next 2 days back. Resume full training on the fifth day back.

7 or more days missed

You may need to reconsider your goals depending on when this happens. Speak to your coach, if you have one, and modify your training plan.

As I said these are guidelines, and I think that it is more important for you to decide what the best course of action is. Only you really know how well you are recovered.

Merry Christmas everyone, my early present, a new motivational toy.

Skipping

Theres nothing like a new toy to get you going again. I bought a skipping rope before I went to Sri Lanka, thinking it would help with running technique, I had a couple of skips with it humming the rocky theme tune to myself, and found it was pretty hard work. It really shows up your technique too.

I thought I would show what happens to your heart rate when doing high intensity exercise. It takes quite a while for your heart rate to increase even when you are working really hard, this is why I use power on my bike.

Sometimes when you are going uphill, by the time your heart rate has kicked in you have already burned a match, its also really useful for gauging your rate of perceived exertion as you can instantly see what your power is, (how hard you are riding) before you start getting out of breath. It is good to use several methods of determining how hard you are working, so that you stay in touch with your body.

Yoga, surfing and sun

Sri Lanka

160ft sitting buddha

160ft sitting buddha

I have been back home for just over a week now from a holiday in Sri Lanka, which we booked for a late 60th birthday present for my mum. I left Patrick with the boys and jetted off to sunny Hikkaduwa for 2 weeks of yoga, a bit of surfing and some sightseeing.

Hikkaduwa is a beach resort with lots of surf schools, I was looking forward to surfing in the warm water in board shorts and a rash vest! Arriving on a holiday like that is always a bit strange, wondering what we could possibly do all day, and because it was such a long way away I wanted to see a bit of the country too. The travelling was pretty tiring, I think I’m still recovering from flights, jet lag etc.

Hikkaduwa beach

Hikkaduwa beach

We soon settled in to a rhythm, yoga was in the morning from 7:30 till 9:30, starting with 10-25 minutes meditation, then breakfast took us until about 10:30. We then wandered down to the beach and went in the sea for a surf/swim, some days we walked, and did a bit of shopping, and most days we went to the supermarket to find exciting foods!

A bit of body boarding in small waves.

A bit of body boarding in small waves.

 

We managed to see a great market, and on the last day we got the train to Kandy to see The Temple of the Tooth, an amazing buddhist temple.

So I have come back with a few yoga sequences up my sleeve, a massive amount of rest and recovery, some food inspiration, and inspiring quotes. I also made a resolve to meditate at least once a week, I have managed 2 days this week, which has been positive! And doing something totally unrelated to Triathlon for 2 weeks was a great mental break.

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Turning into a film maker

Trip to Resolven

I have been busy at the computer again this week, after an epic ride with 4 of the Pembrokeshire Velos  to receive my plaque for winning the 100 mile time trial. I met them at Kilgetty at 6:30am and rode 71 miles up to Resolven. I managed to hold on to their wheels for most of the way, but during the last hour I kept getting dropped! Considering I hadn’t been out for longer than an hour and a half since Ironman on the bike, I was pretty pleased. They had cycled from Pembroke Dock and ridden 83 miles in total. I was a bit annoyed that my garmin wouldn’t download to Strava afterwards as I’m sure I would have had a few QOM’s!!

The full trip, I was there too honest!

Strength and Conditioning

I have been putting together some videos for my coached athletes, which has taken up quite a bit of my time, I am aiming to show exercises that can be done easily at home without equipment. Hopefully they will find them useful!

Planning for next season

Little by little.

I’m starting to get itchy feet and have started to plan for next season. However I’m still very busy allowing myself to get unfit! But have managed to get my plan for next year down on paper. Colour coded of course! I have entered The Titan, middle distance triathlon, and I am planning on entering The Wales Triathlon. I have also entered The Wiggle Dragon ride media fondo,  which is the weekend before The Titan, maybe not great planning, but got a little bit carried away with the wiggle fever on Facebook. At least its all local stuff, so not too much travelling involved.

The year ahead

The year ahead

A bit of social riding

I thought it was time I went out with the dynamos again, but had to be home by 10.20, as Devon had rugby. I left at 8.30am so I could get a bit of an extra ride in before meeting at the Bloomfield at 9am. Unfortunately I forgot to start my garmin when I started out with the club, had a good chat with Kim before I had to head back home, and thought I would give a good blast up Coxhill to try and beat my time up there on Strava, how frustrating when I got home and realised that I had forgotten to start my garmin!

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Kicking back, and relaxing

Transition and the off season

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No data has been entered for 5 weeks!

Since ironman Wales I have been pretty busy, and I had a cold for about 2 weeks. Its taken a while but I have relaxed into the minimal activity that I have been doing! I have started planning next season, I’m feeling pretty relaxed about next year though. Meanwhile here are some of the things that I have been up to and enjoying again in the last 5 weeks;

Going to a wedding

I had a cold unfortunately but enjoyed eating, drinking and camping in the New Forest, beautiful…

Surfing

Or attempting to, not ideal conditions the times I’ve been out, but have had fun splashing about in the sea.

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Windy and cold in my ancient wetsuit!

Cycling with my husband

My husband has bought a road bike, so I have been showing him a few routes.

Cooking, cooking, and more cooking

Lots of baking, and experimenting has been going on in my kitchen.

Mushroom hunting

My oldest boy has developed an obsession with identifying mushrooms, which has meant lots of foraging in the woods.

 

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Not edible, but interesting.

The big smoke

As a surprise for my husbands “special” birthday I took him to London. We had a great time wandering around Brick Lane, eating and drinking, and made a special visit to Nopi, which was fantastic, I even saw Ottolenghi at the bar and got a bit star struck. I wanted to go and say hi but by the time I had decided to go over he was leaving, (let that be a lesson!) We spent the next evening watching 3 back to back surf films at The London Surf Film Festival which was a real treat for us.

A bit more bike maintenance

I have been meaning to get my mountain bike gear cables changed, so I did that and then went out on my road bike. The gear cable snapped for the rear derailed, and I had to cycle home in a very hard gear, ouch (luckily it happened at the end of the ride). I investigated and have bought a new derailler, and shifters 🙁 It is now in quarantine in the garage! I am suddenly desperate to get out on my bike, so I had to go off road this week, which is no bad thing!

My lovely bike, needing repair

My lovely bike, needing repair

 Launching my website

I have spent far too much time in front of a computer setting up my website, but I think its looking good, here is a link, and take the time to like my Facebook page if you haven’t already 🙂

 

 

 

Home

I am a mother of 2 boys. with a passion for exercise, the outdoors, food, and nutrition.

I provide coaching services to help you achieve your goals.

I aim to work with you as an individual, and find out your unique training needs.

I have a proven track record of self coaching with success at all distances of Triathlon.

I started Triathlon as a way of getting back into fitness after my first son was born, I have gone on to compete in all distances of triathlon, with success in self coaching.

I believe that through my varied experience (outdoor instructor, teacher, and cycling coach) I have the tools to help people to achieve their goals.

My ethos

  • To empower you to make positive improvements in your life.
  • To demonstrate and teach best practice.
  • To keep up to date with developments and apply these to your training.
  • To be flexible in my approach.
  • To find out about what works for you as an individual.

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To see what I can offer you please click here.

Letting the dust settle

A week of relaxing and contemplating

Ironman Wales 2014

(To skip straight to my Ironman Wales race report click here)

It has been a week since I completed Ironman Wales, and I have spent the week doing gentle walking, and a couple of swims. I haven’t really considered next year yet, but I have learned a few lessons from the race. The race itself was a fabulous day, the weather was perfect, the support on the course was incredible, and I would love to experience it again.

Ironman Wales 2014

Sams amazing banner, thanks 🙂

One of my pre race mantras was “through my race I learn”, so here I go… Overall I was really pleased with my result. The swim was hard work, I knew I would be slower than hoped but I still came out in an OK time. I pushed myself on the bike, and stayed in the right power zones.

Ironman Wales 2014

What the book says!

 

Ironman Wales 2014

What my power looked like.

I still think my Variability index was a bit high, there were a few instances when I went way over threshold, but it was so hard to keep a lid on it when everyone was cheering and you are going uphill, however my V.I. was 1.08 compared to 1.11 at Wimbleball last year so I’m pleased with that. My intensity factor on the bike was .73, and it should be between .70 and .76 so that was spot on.

Ironman Wales 2014

Power graph, power dropped off towards the end, but not too much!

The run was OK, I had wanted to run about an 8:30 min mile, and thought I may be able to go quicker. You can see that I sustained it for the first 2 laps then didn’t manage to keep up the pace, my heart rate dropped, and I was just trying to keep going.

Ironman Wales 2014

Pace and heart rate dropping

Ironman Wales 2014

Pace dropping from halfway

 

When I finished I wandered around for a bit before realising that all I wanted to do was lie down.

Feeling rough

Feeling rough

I ended up in the medical tent and had 2 drips. Looking back now I started to get a headache on  the second lap of the bike from Carew to Cross Hands. I thought it must have been because I was tired, as I was still drinking and peeing. (I peed 4-5 times on the bike) I had calculated the liquids that I needed and I had enough water (7 bottles). I used electrolyte tablets in my water, but after a bit of research I may have lost too much salt. Next time I will pay attention to any headaches! And carry salt tablets.

Saying all that I still had a brilliant day and was within my goal time, I did my best, and next time…..well I will learn from my experience!

Ironman Wales 2014

My plan

 

 

A week to go.

Last minute anxieties

A few weeks before a race I start thinking “If I had……. it would make my life better” Cue ordering unnecessary stuff. I have so far accumulated energy drink, gels, tyres, and new gloves. The energy drink I won’t use as I haven’t used it in training, the gels I will use, as I have had them before (but I accidentally ordered 3 lots!) and the gloves are not as nice as my old ones. However I did need new tyres.

Moral of the story, “new things will not make me faster”, (repeat, repeat, repeat)

Crazy cooking woman

I also get obsessed with cooking, and have started making yummy things to take on the bike, which I have blogged about here. I did just read in Tri220 that Chrissie only has energy gels, drink, and some dark chocolate on the bike and can’t understand how anyone can eat sandwiches etc on rides, as she is working too hard. “Must try harder on the bike”, (repeat, repeat, repeat) Anyway I made the most of the fantastic weather and sat out on the lawn to calculate my intake of food for the bike leg, and have now planned out what I am taking.

Like summer again!

Like summer again!

Time to take stock

So its time now to reflect on what I have done up to this point and hope that I have a good day next week. I feel ready, but also still wondering if I have planned my peak and taper right, (need to get rid of a few gremlins here!), We will see on race day. I will give it my best.

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A long week and feeling it

Getting to the taper

There comes a point in your training when there is nothing more you can do to increase your fitness and you need to accept that you have done all that you can. Whatever happens on the day will happen, I got back off a long ride feeling pretty negative as my power and speed were low, but thinking about it rationally I had done a 10km (running) Time Trial the night before, and had been building for a while, only having a short recovery after the 100 mile TT, so not surprising really! There is a great post about tapering here which I found helpful and inspiring.

I have been looking at last years taper for Wimbleball and comparing it to my training this year, I had some feedback that my taper may have been a bit drastic, this was because I was ill after a race and then started tapering after I had recovered. This years will not be so drastic and I’ll be nice and ready to race!

This years Performance management chart

This years Performance management chart

Last years Performance management chart. a sharp drop after Slateman

Last years Performance management chart. a sharp drop after Slateman

Time trials and tribulations (garmin data is here, full results here)

I went along to the 10km Time trial organised by Pembrokeshire Triathlon club on Tuesday evening, hoping to better my time from 6 years ago!! I can’t believe how long ago that was. My time in 2008 was 43.23. When I arrived Ian, the timekeeper, decided that I would be fastest and put me last. I was not so sure, but went along with it anyway! Ellie (the only other woman) went off 1 minute ahead of me and I tried to keep her in sight. It soon became apparent that she was flying, as I counted the time from her passing a lamppost, she was already more than a minute ahead within the first few miles. , it was a lovely evening, and nice to have a chat. I got a time of 41.14, so 2 minutes faster than last time. I should be happy with that, but maybe have been feeling a bit negative this week.

The long ride

I decided to ride the whole Ironman course the day after, and was pretty dissapointed in my speed. I may have been tired, and also lacking motivation doing the route on my own. I’m not sure that I really wanted to do it, because I knew that if I was slow it would make me depressed, but Patrick suggested it and I thought the pro’s would outweigh the con’s. Anyway I borrowed his go pro which was quite fun, although I have now spent hours editing the ******* thing.

A bit of geekiness

After I had recovered from the ride, digested my stats, done some more research, and generally got slightly obsessive about numbers, I spotted that my Intensity factor for the ride was based on my old FTP, so with a few calculations I realised that I will be able to go faster on race day, (of course some other factors will come into play too) but if the maths is right then I’m happy !!

Calculating power

Calculating power

 

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