Weeks 16/17

Week 16

Run:       10 miles

Swim:    3 miles

Bike:      37 miles

Week 17 (Rest)

Swim:    1.5 miles

Run:       0 miles

Bike:      105 miles

Hello again!

The end of this week’s training marks the end of my first 4 week training cycle (3 weeks on – 1 week off).  The ‘rest’ week developed into a bit of a cycle frenzy...and looking back on it, perhaps I haven’t rested enough. But I did need to up my miles on the bike and I did lay off the running and swimming. Its surprisingly difficult to take time off...after a couple days of rest you get an urge to train again...I may need to get a grip on that when the miles start to increase.

I went out for the ‘novice ride’ with the tri club this weekend. It was much nicer going out in a group and felt much safer on the busy roads, even when we were being subjected to abuse from passing motorists! We covered about 35 miles at 15mph and I did the same on Tuesday by myself. I had intended to do about 50 miles but it rained horrifically and I wasn’t in any way prepared for a downpour.

I’ve also been dabbling in a bit of yoga recently. It’s more of an injury prevention thing than a spiritual journey though, inspired by Ryan Giggs’ latest revelation that it’s one of his secrets to eternal sporting youth. So far I’ve been watching the free yoga programs on Sky...there’s definitely an element of ‘weird’ with every one. However, I do tend to stumble at the first hurdle on most of the episodes when, once you’ve fast forwarded through the advertisements for whale noise compilation CDs and bulk orders of Actimel, you’re asked to sit in a ‘comfortable cross legged position’. That hasn’t happened since I was seven! It’s a work in progress and I assume I must be getting better, but I’m still yet to complete any of the stretches to the extent of the rubber bodied instructors.

As for the next two weeks...I need to plan my new 4 week rotation. Focus will probably be on upping swimming distance and hours on the bike. Weather permitting, next week I’d like to get a 50 miler (bike) in, half marathon (run) and 1 or 2 swims.

More in two weeks!

Mark

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Weeks 14/15

Week 14

Swim:    4.5 miles

Bike:      62 miles

Run:       13 miles

Week 15

Swim:    3 miles

Bike:      36 miles

Run:       6 miles

So this fortnight I started my ‘3 weeks on, 1 week off’ training circulation. The weathers (cold & wet) making things frustrating bike wise...at the moment I’m going for rides because I feel like I have to, rather than because I want to. My longest ride so far has been a 40 miler, attempting to follow the Taff Trail. Theoretically ‘idiot proof’. Turns out it wasn’t...

...so that’s still on the to-do list!

I think my swim technique is pretty much there now. I just need to work on maintaining a constant pace. I was told that my stroke was ‘lazy’ this week! To be fair, it was/is. I was holding back in order to conserve energy, but the coach’s argument was that if I’m travelling slower in the water, each stroke requires a greater force/ energy input. So in essence, travelling quicker is easier...cue this week’s training focus.

As far as running goes, I did a slow 13 miler in week 14 which was fine. My ipod died 20 minutes in, which was pretty annoying. I was tempted to turn back when it happened but it’s something I’m going to have to get used to; you’re not allowed them in the ironman. I did a run-bike-run session in the gym at the beginning of week 15 and I really felt it in my knees for a few days, hence I’ve avoided a long run in that week.

With regard to comedy slip ups and training hilarity (the reason you’re probably reading this)...not a lot unfortunately (for you)! Although I did go for a ride the other day and took a splatter of something to the lip as I ploughed through a pile of horse poo.Mmmm :?

I’ve brought the mountain bike back up to Cardiff this week so I’m sure things will ‘develop’ rather soon.

Much love

Mark

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