The team expands

Had my first meeting with a strength and conditioning coach, Chris Stewart, a top class telemark skier.  He took me through an initial assessment and has put together some simple programmes that I can incorporate into my overall training regime.  Most of the work is focused on building strength in the calves, glutes and core, with some flexibility work also included.  Weights work is not my favourite thing to do, but it's important if I'm going to minimise the chances of injury during training and the event itself.

Training camp action!

Overall a bit of a lighter week (all part of the plan), but made a bit more complicated by working away from home.  Highlight of the week was undoubtedly Ian Murphy's training camp, held in the Ross-on-Wye area.  Ian and his wife, Helen (herself an age-group triathlete who has competed at the World Championships) put on 3 days of biking, running and swimming in a stunning part of the UK.  All standards of triathlete were catered for, from people training for the European Championships in Israel, to people new to triathlon.  Ian creates a great social atmosphere where everyone feels that they are stretching themselves and learning, without feeling pressured that they might be 'not as good as the others'.  His technical advice on the bike and swim sessions were particularly useful for me.  One benefit of going on camps like this is that you get shaken out of the 'groove' of your normal training regime.  It's often said that to get better you need to 'shock' the body, and it's all too easy to get into a routine - you end up doing the time and distance on your plan but you don't really improve.  With Ian's blend of advice and encouragement yet his discipline which doesn't allow you to get away with anything, my body certainly felt 'shocked' when I woke up this morning!  Great times.

Structured training is the way forward!

Another good week, thanks to coach, Ian Murphy.  In psychology, one way you can analyse people is whether they are internally or externally referenced.  Internally referenced people judge things by their own standards (They 'just know').  Externally referenced people look to others to help them make decisions (Adverts that use celebrities to endorse a product are aimed at people who have an external reference).  For the most part I'm fairly internally referenced (good for endurance events) but you do need some external reference if you are actually racing, because you need to pay attention to what others are doing.  Another good place for external reference is knowing that you will have to report to your coach if you have missed a session!  So not only does Ian provide a great training plan, but just the thought of having to explain any misdemeanours is motivation in itself.  Best session of the week?  Cycling from Keswick to Milnthorpe through the Lake District (following a bit of the Helvellyn Triathlon route, but thankfully not the Struggle!)

Total hours training 16,  swim 10.9K, Bike 153K, run 37.8K.

Back in structured training

Well a good week this week, thanks to Ian Murphy's training plan.  It felt good to be doing something which was much more structured - also much less chance of copping out knowing that I have to report what I have/haven't done!  Although no one session was particularly hard, I did feel quite tired by the last session: the final swim session took some strength of character.  What seems apparent is that I still have some base fitness, but lack any level of speed or ability to work at higher HR at the moment.  These things aren't so important for a long distance event, but there is some value in doing higher intensity work later in the schedule.  Totals for the week were 10K swim, 195K bike and 34K run.  These work out as 26%/11%/8% of the Deca distance respectively, so lots to go at still!  

Other things this week.  Got my first saddle sore, ever!  (I think it was probably down to a new saddle).  A bit of research and advice from friends has helped inform me about treatment and prevention.  I am very aware that it is going to be 'wear and tear' injuries that I will need to guard against, so this was a good opportunity to explore one specific area (no pun intended).   The general rule is that prevention is better than cure, so the old adage of rehearsing in training what you plan to do in the race is never truer.  Equipment selection, nutrition, hydration, recovery, strength and conditioning etc are all things that can be tried and tested during training.

For the saddle sore most of the advice I'd heard before, but I was interested to read about the benefits of pedalling while standing as a way of avoiding sores.   I've been recommended something called Assos cream for future rides, but in the short term Vaseline was my friend this week.  I already use it for preventing chaffing during longer swims, and also for the occasional 'joggers' nipple' so I'm considering setting up a sponsorship deal!  I also started my research into nutrition and the effects of sleep deprivation, both throwing up some interesting information.  More later...

Well, it's a start!

First week back and at least I got some training in, although work got in the way a bit.  Also managed to ride my new winter bike (at last!).  I was really surprised at just what a difference a set of panniers makes to the weight it puts on to a bike.  I chose a slightly smaller frame than my race bike and that is taking a bit of getting used to, but I think it is going to be more comfortable over long distances.  This week is the first week of a formal plan from the great Ian Murphy - really looking forward to getting back to some structured training, plus the added discipline of having to report back to a coach!  No more excuses then....

2012 - it all starts to get real

Well, after a bit of a disastrous December, including an unexpected house-move and a busy period at work, I now start 2012 more determined than ever to tackle the Deca.  A bit of break in the Alps and a chance to rest up, with a bit of cross-country skiing for fun, helped me reflect on what I wanted to do with the Deca.  So, I now have a coach and will be increasing my support team further in the next couple of weeks.  Ian Murphy is a superb coach and comes highly recommended.  He's helped new-comers and age-groupers alike to achieve amazing things in triathlon.  His knowledge is vast and his enthusiasm is infectious, so I'm really looking forward to working with him.  I'm hoping that he will also provide me with the consistency I will need to train properly for this amazing event.  It still seems crazy, but also possible.  More later!