The start of the week was as standard as they come, then throw in a club Criterium race and the first of the Summer Series road racing to finish things off.
With the criterium it was just a matter of staying on two wheels for me I was a bit apprehensive during the whole race I've come to far and got a long way to go to have it all come crashing down. This and apart from the fact I've got a long way to go yet with taking tight corners at speed.
During all my training sessions after Tuesday I definitely started to feel the effects of the recovery week. All my sessions I seem to have at least 5 secs of extra speed per Km or rep, this has got me feeling really good going into next Sunday's 70.3 race. Also had my best week ever in the pool hitting 13km for the week. Put the extra effort in here this week because I know I can bounce back from the pool sessions easier than any other discipline, something to think about for me with the up coming race.
Another learning point from the week came during my long run. At about the 2hr 10 mark I noticed my heart rate rise with no extra perceived effort, this tells me that I need something. So I downed some sports drink from my fuel belt and worked on getting my HR down so it could be absorbed quicker. Then in a few more minutes things where back to normal and I could go back the original pace. I'm happy that I had this experience because I'm 99.9% sure that something similar will happen on race day no matter how vigilant I am with my nutrition and I hope now I can recognise it and work through it. This all probably happened from what I did at about the half way mark of this session. I met up with Bianca and we got a couple of laps in together of the Blue Lake, then she decided that we needed to do the stairs. At this stage I should just quote someone
"Can I have Nutri-Grain with that?? Ironman Food. Just mix with Concrete and I might just harden up. I am getting soft ".
But I was happy to be out there running with Bianca, It's great to see her enjoying running again
Weekly totals - Swim 13km Ride 385km Run 57km
This week saw both entries for Geelong 70.3 and Ironman Australia close. With Geelong at 1149 and Ironman at 1308. Pretty sure that the Ironman will get bigger slightly once a few more people validate at Geelong as the site says that it lists validated entrants.
Toby
31.1.10
26.1.10
Easy Does It
This week saw the completion of my first recovery week (only 1 more and two tapers to go).
I was pretty pleased with my efforts this week considering I was a bit worried about how I would cope mentally this week with having to cut back the load. The totals for this week 9km swim 300km bike and 40km run (also got stretching sessions in this week).
The actual body feels good (muscles,joints etc) but I feel a bit tired, saw the opportunity with a week of less training to try to fit in more social activities. It was good to catch up with my mates and live a little normal for a while but that's behind me now and it's eyes on the prize for the next 7 weeks.
This coming week I intend to top up on some speed with Geelong in 2 weeks then it's into a well structured week of taper an as much extra sleep as I can fit in. I'll be looking at trying to get around the same time as Shepparton or maybe a little faster. I feel and know that I've improved since then, I also think that if the weather is a little more comfy at Geelong then it was at Shepparton the two courses are probably about the same difficulty. I don't want to build up my hopes for a PB as no two races in triathlon can be the same there are just too many variables. All I know is that if I get a good lead up and the body is feeling good going to give it all and more than what I've got.
Toby
I was pretty pleased with my efforts this week considering I was a bit worried about how I would cope mentally this week with having to cut back the load. The totals for this week 9km swim 300km bike and 40km run (also got stretching sessions in this week).
The actual body feels good (muscles,joints etc) but I feel a bit tired, saw the opportunity with a week of less training to try to fit in more social activities. It was good to catch up with my mates and live a little normal for a while but that's behind me now and it's eyes on the prize for the next 7 weeks.
This coming week I intend to top up on some speed with Geelong in 2 weeks then it's into a well structured week of taper an as much extra sleep as I can fit in. I'll be looking at trying to get around the same time as Shepparton or maybe a little faster. I feel and know that I've improved since then, I also think that if the weather is a little more comfy at Geelong then it was at Shepparton the two courses are probably about the same difficulty. I don't want to build up my hopes for a PB as no two races in triathlon can be the same there are just too many variables. All I know is that if I get a good lead up and the body is feeling good going to give it all and more than what I've got.
Toby
21.1.10
This week and what I eat
As I write this post I think I can feel my body start to appreciate the effects of a recovery week. I've got to know what to expect from my body during the recovery week phase, the first few days I don't feel all that great but as I get towards the end I get the recovered feeling start to set in and a real hunger to start to smash myself again.
Nothing exciting came from this week on the training front, I felt it was a real struggle to get any sort of form or speed in any of my sessions but the promising part was I did start to come good towards the end of each session. The club race on Tuesday even though I lacked a bit of zip I really enjoyed and I'm kind of looking forward to the Criterium this coming Tuesday. Just a bit concerned about going around that many corners.
Well the general theme I got from the last post was that every one's interested in what I consume. What usually happens is that I open the fridge or pantry then I open my mouth and start shovelling it all in. Not Exactly but I thought it was the most amusing way to describe it.
I just follow a few rules when it comes to this topic.
- Any training session above 2 hrs I use sports drink, anything below just gets water
- During the early stages of a preparation I try to use real food on my long training rides and days. Muesli Bars, Fruit Bread are a couple of my favourites. I'm pretty sure that using gels and sports bars all the time can't be good for you
- Straight after big training sessions hydrate then get some protein in as soon as possible, usually in the form of a iced coffee protein shake or scrambled eggs
- Use specific fuel as I plan to in a race during long rides and big sessions as It gets closer to the event. I'm pretty lucky that I have a bit of a cast iron stomach and can handle pretty much any type of gel/bar/drink. But my current favourites are any berry flavoured gel, GU Chomps and Staminade (it contains magnesium, I found this has cured my cramping issues where drinks without it couldn't).
- Don't try to consume carbs when heart rates too high, the body can't absorb them (found this out about 32kn into marathon 1)
- I've also found that in between say a swim and a bike session if I have a short black and a little chocolate or a couple of milk coffee biscuits I get a much better session in.
- When it comes to the main meals I keep it as simple as possible and stay clear of any pre processed foods. It's pretty easy to create tasty meals from scratch with a good variety of fresh and dried herbs and condiments. I guess I've also increased the amount of carbs I consume now with the extra workload, trying to include a good serv with most meals. I would probably eat rice or pasta based meals at least 4 times a week now.
- I also use food as motivation (I'm just like a pet dog) during a long ride on a cold day nothing gets me through like the thought of a coffee and a bakery product when I finish. Or on a hot day the thought of a cold beer or icy cold coke is Gold (after re hydrating first).
Sorry if I'm not technical enough on this topic but it's just one of those areas that gets only enough attention to get me through. Will be a good area for me to look at in the future when looking for those extra few percent, so far I haven't had too much trouble in this area on race day. But I do know I get better with knowing what I need with every race, there are guidelines out there to follow which I used as a starting point but nothing beats finding it out for yourself what you require. I think at Shepp last year I got it as spot on as I've ever done so I'll be using that as my template from now on until I stumble across something that works better.
Toby
Nothing exciting came from this week on the training front, I felt it was a real struggle to get any sort of form or speed in any of my sessions but the promising part was I did start to come good towards the end of each session. The club race on Tuesday even though I lacked a bit of zip I really enjoyed and I'm kind of looking forward to the Criterium this coming Tuesday. Just a bit concerned about going around that many corners.
Well the general theme I got from the last post was that every one's interested in what I consume. What usually happens is that I open the fridge or pantry then I open my mouth and start shovelling it all in. Not Exactly but I thought it was the most amusing way to describe it.
I just follow a few rules when it comes to this topic.
- Any training session above 2 hrs I use sports drink, anything below just gets water
- During the early stages of a preparation I try to use real food on my long training rides and days. Muesli Bars, Fruit Bread are a couple of my favourites. I'm pretty sure that using gels and sports bars all the time can't be good for you
- Straight after big training sessions hydrate then get some protein in as soon as possible, usually in the form of a iced coffee protein shake or scrambled eggs
- Use specific fuel as I plan to in a race during long rides and big sessions as It gets closer to the event. I'm pretty lucky that I have a bit of a cast iron stomach and can handle pretty much any type of gel/bar/drink. But my current favourites are any berry flavoured gel, GU Chomps and Staminade (it contains magnesium, I found this has cured my cramping issues where drinks without it couldn't).
- Don't try to consume carbs when heart rates too high, the body can't absorb them (found this out about 32kn into marathon 1)
- I've also found that in between say a swim and a bike session if I have a short black and a little chocolate or a couple of milk coffee biscuits I get a much better session in.
- When it comes to the main meals I keep it as simple as possible and stay clear of any pre processed foods. It's pretty easy to create tasty meals from scratch with a good variety of fresh and dried herbs and condiments. I guess I've also increased the amount of carbs I consume now with the extra workload, trying to include a good serv with most meals. I would probably eat rice or pasta based meals at least 4 times a week now.
- I also use food as motivation (I'm just like a pet dog) during a long ride on a cold day nothing gets me through like the thought of a coffee and a bakery product when I finish. Or on a hot day the thought of a cold beer or icy cold coke is Gold (after re hydrating first).
Sorry if I'm not technical enough on this topic but it's just one of those areas that gets only enough attention to get me through. Will be a good area for me to look at in the future when looking for those extra few percent, so far I haven't had too much trouble in this area on race day. But I do know I get better with knowing what I need with every race, there are guidelines out there to follow which I used as a starting point but nothing beats finding it out for yourself what you require. I think at Shepp last year I got it as spot on as I've ever done so I'll be using that as my template from now on until I stumble across something that works better.
Toby
17.1.10
Big Weekend
Well I survived my biggest training weekend ever and to tell the truth feeling a little shattered but not too bad.
It all started Saturday at 5:55am when I started out on a 6hr or 180km ride which ever came first, luckily for me the 180 came before the 6hr (177.6 run out of drink and didn't think it a good idea to get any more dehydrated than what I was, considering I wanted to run afterwards). Then had a 20 min rest and a refuel before a brisk 35min run just to top the day off.
Sunday I treated myself to a sleep in until 7:30 before heading out to the come'n'try race put on by the club to give new comers to cycling a taste of racing. They got a good taste of what a head wind is for the way home anyway.
The next part of the day was filled with 160mins of long running. About an hour into the run I was feeling great. Thinking about what I was going to put in this post about how relatively easy this weekend been considering the workload and how much further in front I'll be once I come out the other side of my up coming recovery week. But then about 90 mins in I hit a slight wall not too bad but a notable change in effort required to keep moving forward. Got through this little bump and didn't have another bad patch up until 10 mins out from the end.
Like I said earlier on in this blog I'm always looking for a chance to get some extra K's in the pool so after I'd recovered a bit from the run got a quick 1500m in just to give the weekly tally a bit of a boost.
Week Totals - Swim 11.7km Ride 422km Run 60km
You might think this is quite hefty considering it's just my second week in but I've got a big base foundation of training to call on before I started this. Also I need to get a lot of work done now because I know I've got some possible lean weeks towards the end of the prep.
Not only was it a big weekend training wise, it was a big weekend at our house. Bianca woke up Saturday morning with the urge to paint the bathroom, toilet and laundry. Which is fine but she also wanted some pictures hung and the bathroom accessories we bought months ago and have just been hiding in the spare room installed. It took me about an hour of sitting and recovering just to get some energy up to complete my part of these tasks and to Bianca's credit she didn't put the pressure on too much and just let me get them done in my own time.
So when I look back at the last week and especially now as I look back at the weekend and all that has been and done it's not a wonder I feel a little tired (amplified by the fact it was all done while working midnight starts at work). But overall I'm still not feeling as bad as what I thought I might be. Also super pumped about the recovery week and what I'll be like coming out the other side of it
Toby
It all started Saturday at 5:55am when I started out on a 6hr or 180km ride which ever came first, luckily for me the 180 came before the 6hr (177.6 run out of drink and didn't think it a good idea to get any more dehydrated than what I was, considering I wanted to run afterwards). Then had a 20 min rest and a refuel before a brisk 35min run just to top the day off.
Sunday I treated myself to a sleep in until 7:30 before heading out to the come'n'try race put on by the club to give new comers to cycling a taste of racing. They got a good taste of what a head wind is for the way home anyway.
The next part of the day was filled with 160mins of long running. About an hour into the run I was feeling great. Thinking about what I was going to put in this post about how relatively easy this weekend been considering the workload and how much further in front I'll be once I come out the other side of my up coming recovery week. But then about 90 mins in I hit a slight wall not too bad but a notable change in effort required to keep moving forward. Got through this little bump and didn't have another bad patch up until 10 mins out from the end.
Like I said earlier on in this blog I'm always looking for a chance to get some extra K's in the pool so after I'd recovered a bit from the run got a quick 1500m in just to give the weekly tally a bit of a boost.
Week Totals - Swim 11.7km Ride 422km Run 60km
You might think this is quite hefty considering it's just my second week in but I've got a big base foundation of training to call on before I started this. Also I need to get a lot of work done now because I know I've got some possible lean weeks towards the end of the prep.
Not only was it a big weekend training wise, it was a big weekend at our house. Bianca woke up Saturday morning with the urge to paint the bathroom, toilet and laundry. Which is fine but she also wanted some pictures hung and the bathroom accessories we bought months ago and have just been hiding in the spare room installed. It took me about an hour of sitting and recovering just to get some energy up to complete my part of these tasks and to Bianca's credit she didn't put the pressure on too much and just let me get them done in my own time.
So when I look back at the last week and especially now as I look back at the weekend and all that has been and done it's not a wonder I feel a little tired (amplified by the fact it was all done while working midnight starts at work). But overall I'm still not feeling as bad as what I thought I might be. Also super pumped about the recovery week and what I'll be like coming out the other side of it
Toby
15.1.10
Usual Routine
Got into a good routine this week with my training. Once again hitting some good numbers which will serv me well towards the end of the build up as I know things are going to get chaotic about 3 weeks out.
Had the standard routine at the start of the week with pretty much the same result from the club road race. I'm happy as long as I hit or get close to my max HR each week the race has served it's purpose well.
Had an awesome day Wednesday hit 4km in the pool then smashed out the best bike / run (brick) session for a long time. Felt like I was just floating on the run, just had one of those days. Paid for the good day on Thursday though. Was a bit flat but still made it through all my requirements for that day the thought of the massage on on Friday helped me carry on.
Well I can't help but have to write a bit about the massage, as it was as much a challenge as any training I've completed recently. I knew I was a bit overdue for one but the standard 1hr session carried well into 90mins, but I'm sure a lot of good came from it. Hopefully now I can get on top of these little injuries that have been annoying me. Sue can't believe that I can put myself through all that pain of training but can't lay relaxed enough on the massage table. Well I don't usually have someone sticking their elbow into my hip, back, calf and or any other major muscle group with all their force while I'm training. Big thanks to Sue though she's going to have allot more work to do before this blogs complete.
Will once again give all the numbers of the week after Sunday at the moment looking similar to last week but just in a different configuration. Also thanks to Robyn at G&D Cycles for her little gift today or should I say allowing me to be a guinea pig, who would of thought they would produce a ginger bread flavoured energy gel. Could be the taste sensation of 2010, can't see how though will get back to you with a review.
Toby
Had the standard routine at the start of the week with pretty much the same result from the club road race. I'm happy as long as I hit or get close to my max HR each week the race has served it's purpose well.
Had an awesome day Wednesday hit 4km in the pool then smashed out the best bike / run (brick) session for a long time. Felt like I was just floating on the run, just had one of those days. Paid for the good day on Thursday though. Was a bit flat but still made it through all my requirements for that day the thought of the massage on on Friday helped me carry on.
Well I can't help but have to write a bit about the massage, as it was as much a challenge as any training I've completed recently. I knew I was a bit overdue for one but the standard 1hr session carried well into 90mins, but I'm sure a lot of good came from it. Hopefully now I can get on top of these little injuries that have been annoying me. Sue can't believe that I can put myself through all that pain of training but can't lay relaxed enough on the massage table. Well I don't usually have someone sticking their elbow into my hip, back, calf and or any other major muscle group with all their force while I'm training. Big thanks to Sue though she's going to have allot more work to do before this blogs complete.
Will once again give all the numbers of the week after Sunday at the moment looking similar to last week but just in a different configuration. Also thanks to Robyn at G&D Cycles for her little gift today or should I say allowing me to be a guinea pig, who would of thought they would produce a ginger bread flavoured energy gel. Could be the taste sensation of 2010, can't see how though will get back to you with a review.
Toby
11.1.10
Motivation Music?
So I was lucky enough to witness this wind trainer session in the lounge room this afternoon with the one and only Peter Combe DVD for inspiration music. (Where's your bag, dad, your bag? You left your bag dad in Baghdad!)
10.1.10
The Nitty Gritty of the last few days
Since my last post I have just done a little bit, well probably a bit more than a little bit.
Last week saw me head into new territory, with higher load and intensity than I've ever attempted before but that’s what this whole thing is about. One of the most promising things to come out so far is the way my body is handling the extra workload the last few days of training I've felt the best I have for weeks. But I have been working hard on getting the most from my Monday and Friday recovery sessions so I can get more quality done in-between.
The key training sessions towards the end of the week included a brick session Wednesday, 160km ride Saturday, 2.5hr run Sunday (with the last hour of the run starting at 30 oC finishing at 35 0C) followed by a lovely open water swim in the arvo.
I usually don't worry about the brick sessions this early in the build up to an event but with Geelong 70.3 only 4 weeks away I need to make sure that the muscle memory is still firmly intact.
I was really impressed with my long ride this weeks, I hit the 100km mark and felt like I had just started and was fresh as a daisy. Such a good sign for me at this point of the prep, if I get my recovery spot on hopefully this sort of thing can carry on right through the lead up. Got a quick fire 5 km run in shortly after finishing the ride on Saturday and the legs felt fantastic from the start, had to hold myself back from hammering out some more k's I was feeling that good.
The long run was fine up until the last 45min it turned into a bit of a slog but had more to do with the temperature than anything else. People may call me extremely crazy (not just crazy) to head out in those conditions but I train to meet the demands of competition and I could quite possibly have to race in similar conditions as I had to at Shepp.
It was a great day for an open water swim, blue skies light winds and about 10 degrees cooler at the beach than home. Ended up doing around 45mins in the water a fantastic way to finish the weekend efforts.
Weekly approx totals (too hard to give exact numbers when swapping between bikes and haven't got the time to map each run)
Swim - 11km
Bike - 400km
Run - 57km
Also thank to Abi and Tiff of Blupod for there support, with Beachport holding there first triathlon later in the year and the finish line being right at the doorstep to the shop. Hopefully I can put in a good effort there.
Toby
Last week saw me head into new territory, with higher load and intensity than I've ever attempted before but that’s what this whole thing is about. One of the most promising things to come out so far is the way my body is handling the extra workload the last few days of training I've felt the best I have for weeks. But I have been working hard on getting the most from my Monday and Friday recovery sessions so I can get more quality done in-between.
The key training sessions towards the end of the week included a brick session Wednesday, 160km ride Saturday, 2.5hr run Sunday (with the last hour of the run starting at 30 oC finishing at 35 0C) followed by a lovely open water swim in the arvo.
I usually don't worry about the brick sessions this early in the build up to an event but with Geelong 70.3 only 4 weeks away I need to make sure that the muscle memory is still firmly intact.
I was really impressed with my long ride this weeks, I hit the 100km mark and felt like I had just started and was fresh as a daisy. Such a good sign for me at this point of the prep, if I get my recovery spot on hopefully this sort of thing can carry on right through the lead up. Got a quick fire 5 km run in shortly after finishing the ride on Saturday and the legs felt fantastic from the start, had to hold myself back from hammering out some more k's I was feeling that good.
The long run was fine up until the last 45min it turned into a bit of a slog but had more to do with the temperature than anything else. People may call me extremely crazy (not just crazy) to head out in those conditions but I train to meet the demands of competition and I could quite possibly have to race in similar conditions as I had to at Shepp.
It was a great day for an open water swim, blue skies light winds and about 10 degrees cooler at the beach than home. Ended up doing around 45mins in the water a fantastic way to finish the weekend efforts.
Weekly approx totals (too hard to give exact numbers when swapping between bikes and haven't got the time to map each run)
Swim - 11km
Bike - 400km
Run - 57km
Also thank to Abi and Tiff of Blupod for there support, with Beachport holding there first triathlon later in the year and the finish line being right at the doorstep to the shop. Hopefully I can put in a good effort there.
Toby
Picture Update of the Weekend
What do you do after training for 6 hours on a hot Saturday morning - have a refreshing beer of course! Proof that triathletes still enjoy themselves a little.
Sunday afternoon open water swim in beautiful Beachport. Oh, there he is!
Going under the jetty - swimming strong (um is that a sting-ray under there?)
Toby the man coming out of the water. Beeeeyoootifool day!
Introducing the newest sponsors Abi and Tiff of Blu Pod Creative Artists.
6.1.10
I was looking over old photos last night and came across this one taken on our Great Eastern Australia Road Trip of 2007, where we spent 3 nights in Port Macquarie on the way home. It is SUCH a beautiful spot as you can see in the photo below.
Toby wanted a pic of him with the Ironman logo that is marked everywhere along the run course. Who would have thought that three years later we will be back there and he will be competing in it... I say go Toby!
In supporter news, the support crew - so far consisting of Tobys family and my family are going to be decking ourselves out in wicked tee-shirts for the day, thinking of a cool design to do for them... if anyone wants to support the man on the day with a shirt, let me know, I'll put you on the list. The more the merrier!
5.1.10
Going Strong
Still going full steam ahead as I get part the way through the first week, had a standard recovery style Monday with 3ks in the pool, which included 1800m of drills and then in the arvo 45mins on the bike.
Tuesday on the other hand I've set out to always make it a solid bike day, It started with 1hr 20 on the ergo with a brand new session that I've haven't done before but I really enjoyed. I know the ergo can be so boring but this session design somehow really made the time fly (or it could of been Steve Jacobs pitch/weather reports from the SCG, the Today show is heaps better than Sunrise). After work I managed a quick fire 4.5km run before having to head out to the Club Graded scratch race, would of been too long between drinks if I didn't get some sort of a run in today.
As usual I wasn't going to leave anything for the sprint in the club race, it's not the reason I'm out there. I'm just looking to keep pushing the threshold and hold it there for as long as I can. I'm really looking like hitting some good distances by the end of the week on the bike, will be interesting what the end total will be.
I like to find my limit in the first three weeks of a prep just so I got a measuring stick for the rest of the build up, hopefully timing my peak as best as possible.
Toby
Tuesday on the other hand I've set out to always make it a solid bike day, It started with 1hr 20 on the ergo with a brand new session that I've haven't done before but I really enjoyed. I know the ergo can be so boring but this session design somehow really made the time fly (or it could of been Steve Jacobs pitch/weather reports from the SCG, the Today show is heaps better than Sunrise). After work I managed a quick fire 4.5km run before having to head out to the Club Graded scratch race, would of been too long between drinks if I didn't get some sort of a run in today.
As usual I wasn't going to leave anything for the sprint in the club race, it's not the reason I'm out there. I'm just looking to keep pushing the threshold and hold it there for as long as I can. I'm really looking like hitting some good distances by the end of the week on the bike, will be interesting what the end total will be.
I like to find my limit in the first three weeks of a prep just so I got a measuring stick for the rest of the build up, hopefully timing my peak as best as possible.
Toby
3.1.10
Good Results from the 1st Weekend
All up around 200km on bike (pretty sure with an ave around 30-31kmhr will pay more attention next time of the speedo before resetting), 2hrs 20min running, 1800m in the pool and a full day fishing(12mullet 1 salmon trout), there are the numbers from the weekend. I started the weekend off on Friday bringing the whole weekend forward so I could have the Sunday off to treat myself spending the day with Bianca on a Fishing safari.
Friday started by making the most of the public holiday with a bunch ride of 2.5hrs then it back to bed for a nap before heading off for 2hrs15min of easy long run.
Saturday saw a big bunch head to Penola to join up with another bunch then head through to Glencoe via Klangadoo. Most of the guys headed back to Penola for lunch, but a few of us battled head and cross winds to make it back to home. Surprisingly there weren’t many spots on the way home below 30kmh, helps when you got Bruce up the front to sit behind.
Once home I headed out for my standard run after my long ride. But the combination of my long run the day before and the tough ride battling head and cross winds all the way home was too much for my knee. I could feel an injury that I'm slowly recovering from start to flare so I called it quits after about 5 mins. Then once home and again as the day before it was back off to bed for a nanna nap, gotta love training on days off just like being a pro.
I'm making a big effort with this build up to try to get as much extra swimming in as possible as it's pretty easy on the body and will help right across the board. With this in mind after the nap I got an extra bit of just straight no fuss swimming in until my legs started to show signs of cramping. Also got to put my coaches' hat on at the Pool and give Bianca lessons on how to tumble turn. The result was a nasal irrigation and a pretty good summersault for her first attempt (I did tell her to blow out her nose but she did it a bit late, I'm not that mean not to give that piece of advice).
All up as I finish this post I'm feeling as close to 100% as possible ready to smash it for 3 weeks got a week of good weather and I'm pumped. Will try to get some pics of training and anything else that might be interesting just to add to the experience. Thanks for all the comments and for those interested the chest hair did get helped by photoshop, not at my request.
Toby
Friday started by making the most of the public holiday with a bunch ride of 2.5hrs then it back to bed for a nap before heading off for 2hrs15min of easy long run.
Saturday saw a big bunch head to Penola to join up with another bunch then head through to Glencoe via Klangadoo. Most of the guys headed back to Penola for lunch, but a few of us battled head and cross winds to make it back to home. Surprisingly there weren’t many spots on the way home below 30kmh, helps when you got Bruce up the front to sit behind.
Once home I headed out for my standard run after my long ride. But the combination of my long run the day before and the tough ride battling head and cross winds all the way home was too much for my knee. I could feel an injury that I'm slowly recovering from start to flare so I called it quits after about 5 mins. Then once home and again as the day before it was back off to bed for a nanna nap, gotta love training on days off just like being a pro.
I'm making a big effort with this build up to try to get as much extra swimming in as possible as it's pretty easy on the body and will help right across the board. With this in mind after the nap I got an extra bit of just straight no fuss swimming in until my legs started to show signs of cramping. Also got to put my coaches' hat on at the Pool and give Bianca lessons on how to tumble turn. The result was a nasal irrigation and a pretty good summersault for her first attempt (I did tell her to blow out her nose but she did it a bit late, I'm not that mean not to give that piece of advice).
All up as I finish this post I'm feeling as close to 100% as possible ready to smash it for 3 weeks got a week of good weather and I'm pumped. Will try to get some pics of training and anything else that might be interesting just to add to the experience. Thanks for all the comments and for those interested the chest hair did get helped by photoshop, not at my request.
Toby
1.1.10
First Post
Well I guess I should start by letting you all know that I've just entered, so there is no turning back now.
Also I've officially started my specific Ironman training today with the help of Rob the other day we went through and got a plan together for the up coming weeks for the bike and I added my plan for the Swim and the Run.
For all you guys that have just joined in on the action I'm not starting today from completely nothing, the build up has involved completing my second marathon and validating for the big day by competing in my third Shepp Half Ironman. So before now I've still been maintaining between 14 to 17 hrs a week over the three diciplines since the start of September and before that specific run training for the Marathon. Just some info for anyone whos thinking of trying this at home.
So thanks for all the support from everyone so far (thanks bianca for the excellent blog) and I look forward to keeping this up to date with relevent info and photos and keeping everyone up to speed with my progression as I move towards this goal
Cheers Toby
Also I've officially started my specific Ironman training today with the help of Rob the other day we went through and got a plan together for the up coming weeks for the bike and I added my plan for the Swim and the Run.
For all you guys that have just joined in on the action I'm not starting today from completely nothing, the build up has involved completing my second marathon and validating for the big day by competing in my third Shepp Half Ironman. So before now I've still been maintaining between 14 to 17 hrs a week over the three diciplines since the start of September and before that specific run training for the Marathon. Just some info for anyone whos thinking of trying this at home.
So thanks for all the support from everyone so far (thanks bianca for the excellent blog) and I look forward to keeping this up to date with relevent info and photos and keeping everyone up to speed with my progression as I move towards this goal
Cheers Toby
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