Tag Archives: ironman training

Spain, the good, the bad and the ugly.

Asturias 2014

We have been to Asturias 3 times on holiday now, the area is lovely, and part of my reasoning to go back this year was that I knew a lot of routes that I could run or cycle without having to navigate too much. So it was less stressful for me in the run up to Ironman.

The area around us, Picos de europa

The area around us, Picos de europa

With limited time I have condensed the holiday into the good, the bad, and the ugly! (Its mostly good)

The good

  • Watching a fixie criterium at Gijon, (I was actually entered for this but then realised it was fixie only and didn’t have a bike, (didn’t stop me having a mad dash to find one, even though I have never ridden a track bike before! Maybe next year ;-))Patrick has done all the hard work with pictures here and a short video here 

 

  • A nice top end endurance ride around Cabrales getting a few QOM’s
My longest ride

My longest ride

  • Swimming in the sea, feeling more confident about donning my wetsuit and dodging beach goers to swim

 

Swim before watching the criterium

  • Great food, lots of sea creatures
crustaceans

crustaceans

 

 

 

 

 

 

 

 

  • Devons birthday, I managed to order a cake in my limited Spanish, and he requested “hiking in the mountains” as his birthday treat.
  • Too many more good things to mention, and I came back to do my best ever hill session, averaging an extra 4-5 Watts per interval, and on longer intervals too! A change is definitely as good as a rest!

P1050877

The Bad

  • Some dodgy fabes con almejas (clams and beans) at a sideria in Ribadasella, which had me up all night with stomach cramps, wondering if it would hinder my training :-/

The ugly

  • Our plumbing in the holiday let. After a day or 2 every time we flushed the toilet the contents came up in the bath. This coincided with the above (eurgh) it may have been Devon shoving half a toilet roll down there on the 2nd day, but I didn’t mention that. Luckily a man with a mop turned up after I reported it, and fixed the problem 🙂

Next up

100 mile Welsh championships on Sunday with wind and rain forecast, good to be home!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Jet setting

Last week was a busy one with the 4 up Time trial on Thursday evening and a wedding in Jersey at the weekend.

4 up TT

The 4 up time trail was on Thursday evening an hour and a half away, so we left Pembrokeshire at about 4pm and were back home at about 10.30pm, which is a late night for me! Our team consisted of Mel, Clair, Kirsty, and myself, and we had practised a couple of times.

I had never done a Time trial like this before, but it was great fun. The first part of the course is mostly down and I think the wind was behind us. I was checking my speed and we averaged about 27.5 mph on that stretch, so I was feeling pretty good. As we approached the turn of I was at the front, and I didn’t want to peel of at the junction, so I stayed at the front for a bit longer than I would have liked and I could feel it on the way back, as I was watching our average speed drop going uphill and into the wind!

spot when I was on the front!

spot when I was on the front!

It is amazing how much easier it is at the back drafting, as you can see from the power graph above. At the beginning I was desperate to get on the front, but by the end I was not looking forward to my turn so much! We beat the women’s Velo’s time by about 4 minutes so everyone was pleased with that.

Results are here, we were the 3rd women’s team.

Checking the times

Checking the times

Jersey wedding

On Friday we flew to Jersey for one of my husband’s friends wedding, we arrived there for a bbq overlooking the beach, the weather was fantastic, and it felt like we were on a holiday abroad, (I suppose Jersey is abroad!) On Saturday before the wedding Patrick and I went for a swim around the headland, although I think we went for a bit too long, as we didn’t warm up until we got back to the hotel, even though the sun was out!

After our swim

After our swim

We then went out for a run, I had planned to do 3 minute anaerobic intervals, and I managed to persuade Patrick to do the same, I went a lot faster than I would have on my own, as I could hear him breathing down my neck!! So I think he will be on fine form for the Long weekend half marathon, and will probably beat me!

Ouch!

Ouch!

Anyway I’ll leave you with a picture of me and a postcard that we found in the pub!

Obviously true!

Obviously true!

 

 

 

Easy week and racing

Half term

The days leading up to Half Outlaw I learned a few more things about what I end up doing before races.

  1. Made sure all the lawn was mowed before we went away.
  2. Had a slight cleaning binge.
  3. Decided to make bread and pizza on the day that we left.
Baking, baking, baking...

Baking, baking, baking…

So expect more baked creations before Ironman Wales, who knows what we’ll end up with, but it was nice to have bread in the freezer when we got home 😉

It was great that it was half term during the same week as Half Outlaw, as it meant we could go and stay a few days in Nottingham, and revisit my old stomping ground! I met up with a friend and took the boys round the castle, and had some lovely meals out (we’ll not include the Pizza Express one, where my vegetarian lasagne was not, and my friends baked pasta was more burnt).

Coffee and cake at the pudding pantry.

Coffee and cake at the pudding pantry.

I did have a good few days though and felt a lot more relaxed than I did at Wimbleball, (probably due to me not being woken up by ringing bells every 15 minutes!) I had a great race, which you can read about in my race report which is here.

We got home at about 9pm on Sunday with 2 very tired boys and a mess to tidy up the next day

Just some of the aftermath.

Just some of the aftermath.

 

 

Dyfi Enduro 2014, feeling tired.

Dyfi Enduro 2014

The Bank Holiday weekend was our annual trip to the Dyfi Enduro. I didn’t manage to take the camera, as I had enough to worry about, but I got a few snaps. There is a good write up of the event here, and my race report is here, I took it steady and was quite pleased that I was 2nd female in the distance that I did. (I did the shorter loop) Afterwards I also noticed that my neck, shoulders and back were not so stiff as usual, must be due to the strength and conditioning work that I have included in my training this year, its amazing what a few press ups will do. However I’m feeling the effects of staying up late, camping, and off roading, so have adapted my training for the week!

Time and result

Time and result

Comparison between this year and last years data

Comparison between this year and last years data

Back to it

I tried to do a tempo run on Tuesday but my legs were not feeling it, so I eased off and cancelled my swim plan hoping for a better session on Wednesday. My swim on Wednesday was pretty lethargic too!

If you are interested heres the data!

If you are interested heres the data!

My plan is for quality workouts, so I missed my long ride and opted for a shorter turbo session with focussed intervals instead, I spent most of the morning (when I should have been on the turbo) faffing about with the computer.

I decided to do a job that I had been putting off instead and went up to get an old bikes bottom bracket removed at AWP engineering. I watched two men struggle with my seat post for about half an hour, which was quite interesting, then got home to do my turbo, finally. I’m quite looking forward to doing up the bike though, its slowly getting there!

P1050415

Work in progress

The Preseli Beast

I’m very excited to have entered The Preseli Beast, well the beast bach anyway, I had a look at this race last year and thought it looked fun, but I haven’t been doing the run mileage to be able to do the long one, and I would also probably set myself up for an injury again! Will be a good run though 🙂

Long time no posts

Easter holidays

Easter has been a busy time, with visitors staying over both weekends, and a lot of furniture being delivered, which is now in boxes waiting to be assembled! I haven’t had any time to do anything except train and entertain the kids, now they are back at school I should be able to get back to some sort of routine.

A lot of work to be done..

A lot of work to be done..

First time trial of the year

I did the Neyland 10 , and was fairly pleased with my effort. Unfortunately I had a mechanical, my chain came off and got jammed against the frame, so I spent nearly 2 minutes on the verge wrestling with it and pulling paint off my frame :-s This meant my time wasn’t great but my power output was about the same as last year and I had a VI (variability index) of 1, which I was pretty pleased with. This means that I didn’t surge in power too much and kept a steady pace throughout. If you are interested in the full definition, then a lot of useful information is here

Trianing peaks data

Trianing peaks data

The Tour of Pembrokeshire

My friend Rachel and I planned to do the tour of Pembrokeshire 75 mile route. She arrived on Friday evening with her family, to lovely weather, we even ate outside. I had seen the forecast for Saturday, but was hoping for a change, it does do that sometimes, anyway it was pretty awful, I was quite jealous of the husbands still in bed when we left, with children still sleeping!!

We started out and agreed that if it didn’t improve then we would do the 50 mile route instead. At the feed station we decided we should cut it short, it was windy and wet so we couldn’t even chat! So we arrived back in St Davids to a welcome pork roll, and warm cafe, then went home to takeaway and Prosecco . I attempted to make a video with Patrick’s “go pro” the battery ran out way before the end but I managed to get a small amount of footage. which is here.

The Tour of Pembrokeshire

Next weekend The Dyfi Enduro…

 

 

 

 

Ill again :-(

Meh

Just when I thought I was getting somewhere I caught a cold again. I was coughing all last week, feeling crap. I have adjusted my training again, so I won’t be hitting the targets for Half Outlaw. I’ll just have to use it as a practice race, I haven’t had the run volume or consistency in training that I would have wanted so we’ll see what happens. I am building up my running very slowly. Last week I did a 40 minute and 30 minute run, so not too bad! The 40 minute was another risk assessment for run club. Is dog poo a hazard?

Risk assessing again!

Risk assessing again!

Time Trial bike fit

I went back to see Andy at Cranc Cyclesports to get my Trek fitted properly. Again I was really pleased with the results. I went out after recovering from the cold and was comfortable. There was no pain in my shoulders or back, as there has been in the past. You can see why on the pictures below too!

Retul fit at Cranc cyclesports

Retul fit at Cranc cyclesports

Really enjoyed being out on the bike after a week off, the positive of that was I managed to do a bit of bike maintenance that I have been putting off for a while on my mountain bike. I was so excited at the results that I went off road for the first time in ages. I thought that I had better have at least 1 off road ride before the Dyfi Enduro, which is in 4 weeks, Mountain bikes are so heavy!!

Screen Shot 2014-04-08 at 20.09.01

First ride in new position on Time Trial bike

Even managed a couple of QOM's off road, not much to write home about though!!

Even managed a couple of QOM’s off road, not much to write home about though!!

 

 

 

Ramping it up

Increasing the Training load

With 10 weeks to go until Half Outlaw, (:-o) I have been increasing the intensity of my bike workouts. Had a great turbo session on Thursday. (I never thought I’d say that!) I used a Sufferfest video for my intervals, but ignored their instructions and focussed on 4 sweet spot intervals with long recoveries. There was a bit of stupidness at the end when you were meant to attack on and off, which I did do, which accounts for my power surges at the end. I also managed to run for 30 minutes on Monday without pain in my knee, so I’m feeling a lot more optimistic on that front. I also had a good swim on Friday, getting a PB for 400m, what a great week.

Training peaks data

Training peaks data

My grandad

My mum found some old photo’s of my grandad which she let me scan in. He was a cyclist, and died before I was born at the age of 49. He had the same birthday as me too, a bit of inspiration for me.

Robert Le Poulain 1950

Robert Le Poulain 1950

RobertLePoulain02

Marked on the back is “Paris-Dieppe 1950”

First meeting of the Dynamos running  group

On Saturday I organised the first meeting of the Narberth Dynamos running group. We met up at Templeton airfield and did a couple of intervals at tempo, trying to keep the same pace for both intervals. My volunteers did really well at pacing, and said they enjoyed it, so they will be back for some hill reps next week!

I did the risk assessment for it a few days before, as you can see my Garmin is still going crazy, so I phoned Garmin, and they are going to send me a refurbished/new one, the only trouble is I have to send it back! Without data for a few days how will I survive?

The route

The route

Bike fit and rest week

Bike fit

I decided to get a proper bike fit, as I have been messing about with my saddle and seat height without having a clue what I was doing, and have also been getting a stiff neck on my long rides. I have been following someone on Facebook whose husband does Retul bike fits, they sounded interesting so I googled it and found someone in Carmarthen doing them.

After a look on Facebook at reviews I decided to book a fit with Andy at Cranc cyclesports. When I arrived Andy got me a drink and generally made me feel very welcome before we discussed my main events this year. It turned out that we were both doing Ironman Wales this year for the first time! I then did some flexibility tests and was set up on my bike, warmed up and had the sensors placed. Andy made quite a few changes, he raised my saddle 18mm, and moved it back 29mm. The cockpit was lowered 5mm, and my stem was shortened to 80mm. This has resulted in a comfortable but more aggressive position. I’m looking forward to testing it out on a long ride.

The whole way through the fit Andy explained what he was doing and why, I would thoroughly recommend him, he even drove out to my house to fit the stem, as he didn’t have one in stock.

The end result!

The end result!

Rest week

Typical that on a rest week the weather is the best its been for months! Never mind I spent a few days in Bath with my mum to celebrate her birthday, and made use of the Roman baths, which again I can thoroughly recommend!

Spring like weather

Spring like weather

When I got home I did an FTP test urggh. I got a free month of premium membership on Strava with my power meter so I thought I would make use of the Sufferfest FTP test while I still had the membership. I was 10 Watts higher than when I did the test in April last year, which is great, but also could be down to being more motivated by the video, or a different power meter, or bike fit, however I felt strong so I’ll assume that I have improved!

Sufferfest

Garmin glitch

My Garmin has an intermittent fault with the elevation, which I am trying to sort out, I didn’t realise until I uploaded my ride and run to Strava how bad it was! Managed a couple of 20 min runs last week though so good news 🙂

Strava

Whoops!

Spring is coming

Busy bee

Signs of spring

Signs of spring

Its been quite a hard month with being away from home, and not being able to run. I spent a weekend in Brighton, followed by a weekend in Cardiff for my level 2 coaching course, then I was home for a day before driving to Baildon (6 hours) with the boys to visit family. All this and trying to get back into my training rhythm after being ill. I am fortunate to have an understanding family, so I squeezed in a 4 hour ride up in to the Dales. The weather looked like it was just going to be a shower at midday, but in true style it started p***ing it down about an hour into the ride, and on the way back I could definitely feel the headwind that I did not notice on the way up, and could definitely notice my cold hands that I was struggling to change gears with! I arrived at the cafe at Cavendish Pavillion, near Bolton Abbey, where there were lots of other bikers. I stood by the radiator and waited for my family to arrive, and enjoyed a hot coffee. Out and back

Out and back

The next day I had a lovely swim with a free pass to the gym that my mother in law gave me, had a whole lane to myself for most of the time, I was wishing I could stay a bit longer and make use of the jacuzzi, and sauna, but Leeds beckoned!

Knee and hotel niggles

My knee is still not right. I went for a run in Cardiff, and it was painful afterwards. I put it down to being sat all day and muscles being tight, but as a precaution have not run since. It is quite hard being away and not being able to run, because its something that is easy to fit in around everyone, hopefully it will improve, still using my roller and tennis ball. I also had a pretty bad experience at the hotel in Cardiff I should have known when I saw the topless men outside smoking and the gym that was called “Inn Active” my room smelt of smoke, and drunks woke me up every hour. I called reception a few times but that didn’t help, and they only offered an apology after I reminded them how bad the night had been the next day. Then I got home to find I had a parking ticket from them! park inn needless to say I won’t stay there again, although they have offered me 25% off as a compensation. :-p

Power meter

An update on my power meter. It arrived a few weeks ago!!

It was really easy to install. If you want to know why I chose this meter I read a lot on DC Rainmaker about various types, and for my budget it seemed like a good buy. I’m pleased with it so far. I am about where I was last year in terms of power readings, although I was using a different meter last year, so I don’t know if it is comparable, hopefully I can improve on last year. I went out on Wednesday and had to be rescued as I think I was still tired from Tuesdays ride, I also underestimated how far I was going, whoops. I am in need of a rest though as you can see from the comparison between my last 3 rides! Luckily next week is rest week 🙂

Garmin comparison of last 3 endurance rides

Garmin comparison of last 3 endurance rides

Rollering and resting

Foul February

Its been a hard month, with a combination of the start of my knee niggling again, a bad cold, and a bout of food poisoning to contend with, mixed up with being away for 2 weekends on the trot and a trip to Baildon a few days after. I am feeling the strain, and so is my training. The weather isn’t helping either!A mixed bag!

A mixed bag!

I have been to see Kim down the road at Valley gate a couple of times, and seen some improvement in my knee. I have only run for 30 mins at a time for the last 2 weeks, so am a little worried that I won’t have much time to build up my distance again.

So its foam rolling every day and have a great book and resource that I have been using by Martin Koban

My new best friends.

My new best friends.

Trying to be positive, its an opportunity to build up my bike and swim endurance! I am sure that it will teach me something…

The good news..

My power meter arrived on Tuesday, so back to the number crunching, and data woo hoo!!

1 2 3