Monthly Training

August 2014


It’s been a month of trying to get back on track after rupturing my right hip bursa in the Worthing Triathlon last month. An ultrasound confirmed that it had ruptured and torn from its membrane, and that the fluid that had collected behind it and was preventing it from re attaching and healing. I had a large needle stuck in under local anaesthetic to remove the fluid and since then it’s been a slow recovery.

It’s a strange injury. Since having the fluid aspirated I’ve been able to run and ride…as long as I don’t touch the hip! Ironically swimming with a wetsuit hurt the most because of the pressure on it but it’s slowly getting better and I’ve been able to get some decent volume in fortunately and it looks like IM Mallorca is on.

I’ve managed a reasonable amount of swimming in August, 46.2km. A lot of OW swimming, I’ve some weeks managed 3 lake swims and alongside a few harder pool swims it was a decent month.

I’ve ridden 1,241km including the final 4 Club 10’s of the year and the WCA 100. The 10’s were OK, no PB’s but generally solid rides. The 100 was something else. Riding in torrential rain with thunder and lightning in the tail end of Hurricane Bertha was an interesting experience. The race wasn’t great though as I died a horrible death in the last 25 having picked a relatively conservative power target. On reflection I think it was more down to increasing my run volume dramatically after 3 weeks of no running at all. Hopefully.

I’ve ridden an easy long ride each week of 100 miles and also ‘enjoyed’ a hilly ride around the Cornish coast when we were staying in Penryn for  wedding.  As hard as I tried I couldn’t find any flat parts of the coastline apart from the Penzance

On that note I’ve been getting back to a decent run volume as quickly as I’ve dared in a last ditch bid to regain some run fitness before Mallorca. From no running for 3 weeks I’ve run 27, 50, 60, 66 and 75km in the past 5 and slowly I’m beginning to feel like I can run again.

A long run a week has gradually increased in length and was up to a 33km run at around 3:10 marathon pace. A solid run that felt hard but comfortably so. A few other hilly runs and some easy paced stuff has made up the volume. I’ve also done a couple of short transition runs after the 100 mile rides at a quick pace, around 4:00/km.

One other thing I’ve gone back to after the hip injury has been Body Balance. It’s something I’ve done for over a year and has been great for my distinct lack of flexibility. After 6 weeks of not going it was good to go back.

It’s IM Mallorca next month, on the 27th, and hopefully I’ll be on the startline. After my experience at The Outlaw I’m taking nothing for granted.

One more 100 mile TT on the A100/4 next weekend – I’m undecided whether to race it or ride at IM power. Given the Welsh experience this month I’ll probably be a bit cautious! With the Clonmore 25 mile TT 6 days before the IM, hopefully that will be a good last hard ride beforehand.

I’ve spent the last couple of weeks building a new bike frame up. I bought an ADR Nero frame and have gradually moved the bits from the Focus over to the new frame. The first test ride was the last Club 10 and unfortunately the headset came loose at around the 6 mile mark so I eased off for the final 4…. and still managed to get my ‘normal’ finishing position on 20-25Watts off my normal 10 Power so that bodes well. The BCDA 100 will be a good test!


July 2014

I hope not but July could have been the month that ended a realistic chance of doing well at IM Mallorca, it certainly did that for the Outlaw, my other main aim of the year.

Almost two triathlons in the month, the Worthing Triathlon which caused all the problems and 2/3rds of the Outlaw. Somewhat gallingly I had been really coming into some form before Worthing and everything was looking good but a crash on the bike in wet and horrible conditions meant that I could only do the swim and bike of the Outlaw.

I had a reasonable result at Worthing despite the crash, swimming 23:23 – hard to read anything into time in a sea swim but coming out of the water in about the place I thought I would. Rode OK before coming down on the second to last roundabout and gently rode in the final 2k to T2 intending quit but got sucked into starting the run having arrived in T2 with another athlete. I still rode a 1:05 for the 6th best bike split despite the crash and then ran my best 10k to date off the bike, a 38:15 despite a lump on the side of my hip the size of a melon which has turned out to be a ruptured bursa.

That meant that I wasn’t able to do the Outlaw run, only managing a poor swim of 63 mins and a decent bike of 4:58 before bailing on the race.

I swum 52km during the month with plenty of open water practice. The Outlaw swim though was an experience I’d like to forget. I’ve never been as close to having a panic attack in the water and was battered, bruised had no room to swim at all and had my goggles kicked off. I swam a 63 minute swim when I was (I think) in shape to swim around the hour mark with a decent swim and a good draft. Looking back I think the Outlaw swim has more potential for a battering as everybody merges from the right with those on the left having nowhere to go because of the edge of the lake unlike a ‘normal’ swim where an arrowhead can form. Still some good signs though swimming 63 despite that.

I covered 1,317km in July, a decent amount of riding, partly due to not being able to run. Despite the bike crash I managed to ride the National 100 TT, although not at full tilt. I rode the first 90 miles at Ironman power before riding the last 10 hard for a 4:19 and also a new 10 mile PB on the P881 of 21:28 so at least that was going well.

The Outlaw ride was a hard ride with the wind building up and getting hotter throughout. I was pleased with the ride overtaking for most of the first half before having a very lonely second half, seeing only 3 other riders, passing 2 and being overtaken by Kevin Dawson. No shame in that I think! The 4:58 was the 5th fastest of the individual riders and one of only 11 sub 5 hour rides including all the relay riders although mine of course doesn’t count as I didn’t actually finish…

After Worthing I’ve run very little during the month with only 71km run. I started to run again gradually towards the end of the month so it’s been a month wasted in that regard but it was just too painful to be able to run sensibly.

August was going to be full steam ahead for IM Mallorca but how realistic a decent run is I’ll have to wait and see. I can only hope that the treatment I’ve started to get will enable me to get enough run training in to regain the lost run fitness.


June 2014

One triathlon in June, the Chichester Olympic Triathlon which went OK rather than well. On the bike however it has been a month of PB’s at all distances, 10, 25, 50 and 100 miles as my swimming distance has ramped up as well with a good swim at the River Arun Swim

I’ve swum over 51km in the month with plenty of open water swimming as well. I’ve been swimming at Eastleigh Lake most Saturdays and Tuesdays and also doing a session with the Tri club in Horsea Lake on a Thursday evening, so lots of longer sets and sessions with most of the pool swimming being easy stuff.

Despite my River Arun Swim being slower than the previous 2 years the conditions were much harder and my relative position overall and in my AG improved considerably. Likewise the Chichester Triathlon swim was slow in terms of time but given the best swim of the day was a shade under 25 mins for an Oly we were all pretty certain that the swim was long by several hundred meters.

On the bike it’s been as good a month as it probably could have been, with PB’s all over the place and 1069 km ridden.

My PB’s now stand at 21:45 (27.5 mph)for 10 miles, 56:13 (26.7 mph) for 25, 1:53:16 (26.5 mph)for 50 and 3:56:40 (25.4 mph)for 100 miles.

The 10 came on the P881R on a really nice evening for a riding and the 25 at the Team Axiom 25 on the P885 in what were decent but still quite windy conditions. That 25 is probably the ‘softest’ of the PB’s and could come down some more on the right day.

I actually set 2 50 mile PB’s first doing a 1:58:15 but was relatively conservative in pacing and ended up with a big negative split and a 246W average power. A couple of weeks later in our own HRC 50 I went out harder and rode the 1:53:16 off a 257W average. I obviously need a good warm up though as despite intending to go out hard and hang on I still had a higher power for the second 25. Maybe my central governor is too good!

Without a doubt the best ride was the 100 though. It was a good day for a ride with little wind and for the most part good roads (apart from the first 15 and last 10 miles!). On the downside was my 05:38 start time and the fact that it reached 23 degrees and was really quite warm by the time I finished.

It was a well paced race though at an average 230W with the 25 miles being 228, 229, 229 and 230W respectively and the peak 20 minute power being the last 20. A sub 4 hour 100 miles is  a solid achievement.

My running has also been improving as I’ve upped the mileage – 278km run this month. I was disappointed with the run at the Chichester Triathlon off what I thought was not too hard a bike ride. I had however been concentrating rather more on the bike and it showed.

My long run has got up to 2 hrs 15 mins and the last two weeks have been over 70 kms. Hopefully that will begin to show in my run times.

July sees the Worthing Triathlon, the final warm up race before The Outlaw at the end of the month. Obviously I’m hoping to do well but am going to train through the race and use it as a good training session. Likewise with the Outlaw really – I want to do well but am hoping to peak for IM Mallorca in September and The Outlaw will be a step towards that.

I’m doing the National Championships 1oo mile TT 2 weeks before the Outlaw but am intending to use that as a training race and ride it at Ironman power with a run off the bike. It’s easier to do that in a race situation for me as I find it harder to keep the motivation to maintain a power in a training session as opposed to a race situation. It should give me a good idea of what to expect for Ironman pace as the national 100 should be more of sporting course than the usual DC.

Overall I’m really pleased with the way June has gone, although I’ve no concrete evidence yet my swimming is improving, the running is gradually coming back and with plenty of bike PB’s I’m in a position to hopefully ‘maintain’ that whilst concentrating more on the running.

May 2014

Better late than never….

Just 2 Time Trials in May, the High Wycombe 25 in 56:21, then a PB but now surpassed and the Hounslow and District Wheelers 100 – my first 100 mile TT. I ended up riding 4:15:52 which while a decent time I was slightly disappointed with as I had a number of issues with the bike and losing my nutrition going over a large pothole!

The month started with 10 days in Bermuda visiting my Dad and whilst I did a little running and a few sea swims which were very pleasant it was definitely a holiday.

After coming back it was really a couple of weeks getting back into a training routine and losing the weight that I had put on whilst on holiday and the couple of weeks beforehand.

I swum 33km in May, not much to add to that except that it was good to get back to Open Water swimming even if the water was a bit chilly, especially after coming back from Bermuda!

I rode 883km during the month. There were the Open TT’s along with doing the …a3crg’s Wednesday night club 10 series which has been good. The rides are generally given little twists, one done on a road bike, one done as a single gear race.

I started to increase ride lengths as well as the Outlaw gets nearer and went up to Nottingham again to ride the loops and go for a run.

Running I managed 168km including a couple of Parkruns at Eastleigh after an early morning lake swim, one of which I managed a 2nd place, my best placing in a Parkrun. I have also gradually been increasing the duration of my long run.

Lots going on in June, some of which I’ve already done. My first triathlon of the year in Chichester, lots more Time Trialling including another 100 and a couple of 50’s and the River Arun Swim.

April 2014

No multisport racing in April but plenty of TT’s now the season is back. A 25, 15 and 5 10’s with one period of 3 of those TT’s in 4 days! HRC had our Open 10 on the Saturday, a rearranged PTTL 15 miler the day after on the Sunday  and a Club 10 on the Tuesday.

Generally they’ve been pretty good for me and have shown a decent improvement from last year. Of the 2 Open 10’s I’ve done, the first Open 10’s I ever done, the faster was a 22:21 at the HRC  10. The 25 was OK with a 58:23, not quite the time or power I was wanting but it was essentially the first race of the year and fairly cold.

The best sporting Club 10 has been a 23.22 but what has been really good is that I’ve been beating guys who were almost always ahead of me last year so whatever the actual times are it’s a good indication that I’ve improved a good amount over the winter.

During April I swum 30km, a good bit down on last month and it’s been showing as I’m not swimming as well as I was then. I had the Postal Hour Swim as a real target and was swimming some hard and some long sessions. This month hasn’t been as consistent and I need to get back to it in May.

The first week of April was a cycling week in Mallorca and although I did some swimming as was filmed for technique stuff which was really good but with no real volume and after that week I kept getting cramp in the bottom of my foot when swimming which I’m pretty sure was down to the cycling volume from that week. It’s gradually got better but has still been a limiting factor right to the end of the month. Once I get back from Bermuda (after a few sea swims!) it’s time for a planned build to the Outlaw.

In the week I spent in Mallorca I rode just under 650km with all of the IM Mallorca bike course, one day of 210km and the Sa Colabra climb. It was a good to get a really big week on the bike and managed to ride the main climb of IM Mallorca 3 times.

The TT’s came in the remainder of the month with a couple of long rides thrown in as well including a trip to Nottingham for a ride of the Outlaw bike loops for a monthly total of 1,246km.

Not a massive amount of running during April with 132km total. After the Mallorca week where the focus was the bike and an easy recovery week following that I ran two 45km weeks with long runs of 1:45 and 2 hours.

The first 10 days of May have been spent in Bermuda, hence the late monthly review but after that it’s time to get back to consistent weeks in the 10 week build to the Outlaw. I’ve got a rough week planned out with a race each weekend, mostly Time Trials, but a couple of triathlons as well all of which I’ll be treating as training.