Working Hard!

Last weeks training went rather well,

Monday - 5km Run in 22.25 - New PB
Tuesday - 1.5km Swimming - 40mins easy
Friday - 15.18km Run
Saturday - 48.2km Bike ride. (30miles)

After riding with a mate who is training for lands end to jon o groats I quite quickly realised how much work im going to have to put in to not be completely spent by the run. We only tackled 3 major hills which I struggled on all 3 but didnt get off!. 2 Hours of cycling and I was done, time to join the gym and start spinning again like I used to, I need to learn the push pull technique and ease the hills!.

I think I seriously need to consider a new bike with better components, my gears are clicking and skipping and the bike felt slow. After some advice I may purchase

http://www.planet-x-bikes.co.uk/i/q/FBPXPRORIV12/planet_x_pro_carbon_rival_road_bike_2012

Full Spec:

Shifters: SRAM Rival 10 Speed Double Tap Black
Rear Mech: SRAM Rival Road Short Cage
Front Mech: SRAM Rival Braze On Double
Chainset: Sram Apex Mirror Black 50-34T
Cassette: SRAM PG1050 10sp 11-26
Chain SRAM PC1051 10 Sp Chain
Bars: Planet X Road Bar Strada Shallow Drop, 42 cm, Matt Black, 31.8 mm Clamp
Stem: Planet X Superlight Team 3D Forged Stem , Polished Black, 6 degrees, 31.8 mm Clamp
Headset: On-One Integrated Headset with Waterseal,
Saddle: Planet X Superlight Team Saddle ,CromMo Rails, Black
Seatpost: Planet X Superlight Team 3D Forged Alloy 31.6 mm Polished Black
Tyres: Vittoria Zaffiro Wired Road Tyre, 700c, Black, 25mm
Wheelset: Planet X Model B wheelset 700 C, Shimano/SRAM, 20/24 Hole, White

Looks smart and has great components also.

New Bike

After visiting the bike shop today and speaking to a guy about a possible chainset upgrade to 11/28 to aid me over the hills Im thinking about a new bike through the cycle to work scheme, my bike was great to introduce me to road biking and a good entry level but now feel I need something a little better, heres what im thinking

Its has the 11/28 ratio im looking for in the hills and was voted the best bike that you can buy for under £1000, will have a think.

Specs Below

FRAME
Sizes S(46.5cm), M(50cm), M/L(53.5cm), L(55.5cm), XL(58.5cm)
Colours White / Blue / Black
Frame ALUXX SL-Grade Aluminium
Fork Advanced-Grade Composite, Alloy OverDrive Steerer, 1 1/8"-1 1/4" Bearings
Shock N / A
COMPONENTS
Handlebar Giant Connect, 31.8
Stem Giant Connect
Seatpost Giant Connect Composite
Saddle Giant Performance Road, Men's
Pedals N/A
DRIVETRAIN
Shifters Shimano 105, 20 speed
Front Derailleur Shimano 105
Rear Derailleur Shimano 105
Brakes Tektro TK-R540 Giant Specific, Dual Pivot
Brake Levers Shimano 105
Cassette Shimano Tiagra 11x28
Chain Shimano Tiagra
Crankset Shimano R565 34/50
Bottom Bracket Shimano, Press Fit
WHEELS
Rims Giant P-R2
Hubs Giant Sealed Bearing 24/28h
Spokes DT Swiss Competition
Tires Giant P-R3, Front and Rear specific, 700x23mm

Progress

After finding my motivation earlier this week I have really got started on this training.

This week I have looks like this

Monday - 5.27km Run - 30mins
Wednesday - 6.82km Run - 49mins
Thursday - 21.27km Bike Ride - 59.19mins
Friday - 10k Run - 48.46mins - New PB
Saturday - 36.40km Bike Ride - 1hr 40mins - New PB

Along side that I have cycled 9km each day for my commute


http://runkeeper.com/user/RobRFC/activity/71238596

New Gear

After my new motivation I have created a list of things I need / want before I tackle my big race, some of it I know will be a luxury but other things are essential. I hope to pick some of this stuff up at the Tri Exibition 3rd March.

Essential

• Wetsuit
• Inner Tubes
• Co2 Valve + Cylinders
• Gels
• Water Bottle Holder
• Sun Glasses
• Tool Kit
• Googles
• Race Belt (for gels + Number)

 Want but could probably go without

• Compression Calf Guards
• New Cassette
• Chain Oil
• Ear Plugs
• Garmin 910XT
• Zeo Sleep Machine

New Lease

So after a week or so of not doing much and thinking I can kind of turn up on race day and grit through it, I have found a new lease of inspiration, I went for a nice gentle run last night and am off cycling this evening for an hour or so!

Ive found a new training plan which will be my third (hopefully third time lucky), this plan is much more simpler in terms of complex training and time which is why I think it will suit me. Printed and on the Fridge! Hopefully onwards from here :)

Naive

So after another week of not really doing much other than a 10k run and a 5k run I really need need to up my training, I had an email from Ironman UK about a familiarisation day where I can go through 1 lap of the swim/bike and run all with the coaches at a relaxed pace. Then it dawned on me that this is not going to be a simple walk in the Park as the email states the bike course (52 hills in 56 miles) o dear god..... So Ive signed up for it, another £85 down + accomadation costs. and its the day after my Tri Nations Tri.

I think ive been very naive in thinking that if I just do the odd hour cycle and the odd 5/10k I`ll be fine to battle through on the day., the actual task in hand is going to be alot more of a challenge than I have thought.

I found a cracking blog from someone in a very similar position to myself having signed up for the same race and done the familiarisation camp also I will be following this blog with much interest.

http://www.urbanrollover.com/2011/04/ironman-70-3-familiarisation-camp/

I also believe that I was too ambitious with the training plan that I attempted to follow, I was exhasted all the time and just cannot live like that, I intend to put the training in as much as I can without over doing it and causing injury or sickness.

Training Plan Stalls

So after around 9 days of plan I have acheived around 60% of it, Last week I got really keen into the workouts and did nearly all of them as advised. This week however has been slightly different, after abit of a bingey weekend I`ve struggled to find my drive to get to the pool or go out running. I have discovered that cycling in this -1/2 weather just isnt an option as my hands dont last more than 30mins as I discovered 7.30am Saturday morning, even with 2 pairs of gloves on I was forced home, tail between my legs.
      Ive been for one run this week! thats it 1!, totalling around 4 miles rewarded by a pizza that deserved another 10miles on that trip. I think I need to re-access the plan and look at my time and motivation to go, The plan has many parts that involve 2 times a day training but other than weekends I just can`t see it happening, at least until the weather improves.
       I plan to do something this evening, whether it be an hour on the turbo infront of the telly or a 6 mile run, I need to get back on this wagon! Fast!