Showing posts with label triathlon. Show all posts
Showing posts with label triathlon. Show all posts

June 8, 2013

Tri for Change?

What are we going to do about our sport?

It's competitive but it is also meant to be fun & enjoyable. For most of us this is our Sunday game, our version of a round of golf, our going down the pub. We look forward to our exercise and testing ourselves in our next race.

What happens when testing yourself becomes reckless?

Loneswimmer.com had a really interesting piece on preparing for OW swimming from which I have lifted this all important piece:
"YOU CANNOT SUBSTITUTE A WETSUIT FOR TRAINING AND EXPERIENCE.

Just because an event allows you to enter with your limited experience means nothing. Some just want your money. Events which have real qualifications requirement are not elitist. The organisers are experienced and aware of the dangers and attempting to reduce risk beforehand."

via "How much do I need to swim for - x - open water distance?".

This is such an important point to make in the context of triathlon, where the sport as a whole has become a real bucket list item for people to do. As a business with vested interests in the growth and development of our sport we welcome this explosion in people who desire to become triathletes, however, personal responsibility has to be a factor in all of this.

There is no benefit to you putting your life in danger to tick a box. There is a staggering amount of people who can not swim that want to do triathlon and while they should be encouraged to learn to swim and participate in Triathlon, the dangers of open water swimming should not be underestimated.

I've been thinking about this for a while. I suppose the recent Regional Development meetings with Triathlon Ireland may have sparked off the thinking process. When you consider that this very young sport is heading for 8,000 members in 2013 and is developing as a participation sport for youths (our children are following us into triathlon in the same way that we would have followed our parents to GAA games).

That volume of members and continuing to grow year on year needs some structure.

Primarily, the key point is that I am not looking to alienate anyone, nor am I suggesting that newbies should be exiled til mature. The whole premise is to suggest a means of  making triathlon a participation sport for everyone that is safe and enjoyable.

Triathlon is definitely the sport of the moment. People from all over are drawn to the challenge of completing their first race, usually as a result of a bet, a dare or charity commitment. What they are not prepared for is the highly addictive nature of triathlon and the way it gets right under your skin and becomes an itch that needs to be continually scratched.

The training is varied and interesting, the races are varied and interesting, sure even the participants are varied and interesting!

It is this variety which leads to an imbalance in the level of the sport.

With the volume of people taking part and the rate of growth there is a danger of triathlon (in Ireland) outgrowing its own governing structures which is why I believe now would be a good time to reorganise. We have a new CEO who is listening. I've met him at the Regional Development evening and at a couple of events, so he is out there, watching, observing and gaining knowledge through feedback.

Thinking about it almost every other sport has a tiered structure with barriers to entry at all levels and people don't complain about this being 'elitist', so why should triathlon be any different? I mean, take tennis, your local LTC member is not going to play Wimbledon just because they want to. They have to earn the right through practise, experience, winning tournaments over years of participation.

But people don't die playing tennis, that's not a comparison.

Ok, your Formula 3000 driver haring around Mondello is not going to step into a F1 car and race with Jenson Button today or tomorrow in a Grand Prix. Years of training (XBox and PS3 do not count for training!) experience, preparation etc. etc .

Do you see my point?

I would propose a multi tiered approach to development of our sport which would serve to improve the level of participation and uptake by new comers, enhance the experience of racing for developing triathletes and reward those at the pointy end of the sport.

How?

Simple enough.

You either join Triathlon Ireland or you don't.

My structure would see:

  1. You join a local triathlon club & TI simultaneously (existing rule anyway, join a club you must be a full TI member for insurance reasons when training)

  2. Your membership number is unique and is used as your race number & database of all your race records.


From here your 1st year in the sport is all about learning the ropes. You train with the club, you learn the lanes rules of the pool & road. You learn to respect the risks of open water swimming, you are coached in all three disciplines, you learn to ride in a group, eat in a group and so on. You race at club level in Sprint and Olympic distance races, building up your record, your database of distance and OW swimming.

Into 2nd year you now have a full season of learning behind you a record of your abilities and a proven OW swim capability. Through experience you will now know your limits, you will be aware of what conditions are risky, what conditions are safe, for you. You will know what tests you, what makes you uncomfortable, what you want to achieve.

If you desire, year 2 will be where you move up to middle distance racing at club level or Sprint & Olympic distance racing at National Series level, if you want to.

Edit: unfortunately whilst I have been drafting and thinking about this issue mloc123 posted a discussion on boards.ie Is triathlon too open? which is going to develop into a sizeable debate as it catches hold. I suppose it spurs me on to complete the thought process that I had been developing here and outlined there.

People need to realise that triathlon is not just a sport that the majority of people can just do. Yes, there are some who don't need to train hard to complete the events but the vast majority of people need months of training and knowledge in order to be ready for what the race throw at you.

If going the route of the club structure, as outlined above, doesn't suit you that is fine too.

So, lets say you've no interest in joining a club, you don't need the membership of Triathlon Ireland, you're only going to do one triathlon to challenge yourself and then move onto something else. No problem.

There are plenty of non-sanctioned events that you can do. There are no shortage of charity events and also out and out commercial events (Ironman for example) that cater for people who just want to complete a triathlon.

In fact a whole series of fun events could be developed for people who just want to participate in triathlon.

I grew up impressed by the Ironmen and women. They inspired me to do triathlon. Unfortunately the moves made recently by Ironman Inc to stick pontoons in the water and encourage rest breaks indicated to me that this organisation has nothing to do with the spirit of 'Ironman' and all to do with the pure capitalism of filling events with anyone and everyone with deep pockets.

Non-sanctioned races can then over compensate for the expected levels of preparation in their athletes and provide plenty of support boats for the swim leg, relax the drafting rules on the bike leg (considering most ignore the rules anyway) and essentially host 'fun' events that are safe and relaxed.

People who want to compete, go the club route with TI.

As always I welcome comments and your thoughts too.

May 19, 2013

Tri an Mhí CXIII - Irish middle distance National Championships

CXIII_2013_posterThere has been a ton of discussion about this race, most of it surrounding contingency plans for when, in the event of a curtailed or cancelled swim, what was going to be the likely format. Lots of people wondered about the water temperature.

Bottom line, we all had the training done (or should have!) and we were all there to race the conditions that were thrown at us on the day.

I've written previously about the rules under which decisions are made on race conditions, emphasis on the swim in particular.

This is my race report, not a rant, though I will point out a few negatives I was not happy about and points likely to make me think twice about next year.

May 17, 2013

Something special for the Triathlon Youths


Creating a triathlon wetsuit for the stars of tomorrow left Huub with a few challenges. The key to the suit after consultation with coaches, swim experts and human movement specialists was flexibility, comfort and warmth. So there is your balance, more flexibility and lighter neoprene but keeping warmth in due to less body fat and more susceptible to cold body make up. Huub addressed this by investigating the best quality materials in combination with highest grade "Plush" linings which deliver increased warmth to the backing of a thinner and lightweight 3mm chest and 4mm thigh and hips neoprene.

Good body position is not a major weakness in junior athletes, but good practice in a wetsuit will assist pool swim events which are the majority for junior athletes.

By taking a 3:4 combination Huub have managed to retain the incredible flexibility while delivering the benefit in position and sensation of a slightly raised leg position that works with young females and males without over compensating for natural buoyancy.

The Huub Atom wetsuit, designed for ages 8-13 features:

  • Incredibly flexible and durable Smoothskin neoprene

  • Flexible superstretch lining and facing in key stretch-reach points.

  • Insulation lining for young healthy fat void bodies

  • Superstretch ankles for ease of release in transition

  • 2mm superstretch sleeves

  • 3:4 Buoyancy combination delivers natural buoyancy with body alignment enhancement








May 16, 2013

70.3 things on a checklist

Fail to prepare and what do you expect?

Failure.

There's no two ways about it, your middle distance (half Iron / 70.3) race day is 100% dependent on the amount of training you have put in over the past year AND the amount of organisation you put in your readiness in the days leading up to the event.

Taper week is all about checking things. Checking the legs, the body, the nutrition, the bike, the gear.

The obvious thing to say at this point is don't change anything, do nothing new or unexpected in the week before a race and definitely don't try anything new in the event itself!

So how do you organise yourself for race day?

You need a spare room or somewhere you can lay out all your gear in an orderly fashion so you can pack it in a logical manner and keep track of it all. you will also need a couple of transparent storage containers and a bag or box for your transition setup.

[caption id="" align="aligncenter" width="403"] Amphibia X-Bag available from Amphibian King Galway[/caption]

I'm going to break this into a couple of sub sections so we approach this planning properly. Ideally you are doing this a few days before hand, not the evening before when you should have your feet up.

  • General Preparation -
    • Assuming you are racing in a one or two piece tri-suit, bring that. If you are using sport specific clothing ensure you pack it ie. swimsuit, cycle shorts & jersey, run shorts & singlet.
    • Ladies - the only essential I can think of outside of this list is a bra, I'm happy to edit in whatever you think is necessary. Use whatever bra you have used in training knowing that it won't cut, chaffe or fall off.
    • Bodyglide. Don't ever forget the Bodyglide!!
    • Heart rate monitor, watch and accessories. Bring these IF and only if you have used them in training, know how to use them and are also confident racing in the event that they fail to work mid race. Do not be dependent on them. Ensure batteries are fresh and memory is empty.
    • Post race clothing - pack a tracksuit, hoody and rain cover in your transition bag / box. You may be hanging around waiting for transition to open after the race so warm clothes are needed until you get a chance to shower and change properly.
    • Compression wear - calf guards, quad guards, recovery leggings etc.
    • Racebelt
    • Safety pins
  • Swim -
    • Wetsuit - visual check for damage, nicks, cuts, nail marks and repair any with Black Witch or equivalent in
    • Neoprene swim hat
    • Silicon swim hat (spare)
    • Goggles
    • Goggles (spare) possibly clear lens / opposite tint to main pair, handy for changing conditions or parts if a strap breaks)
    • Suit juice
    • Towel(s)
    • Nose-clip
    • Ear-plugs
    • Anti-fog solution
    • Flip flops or sandals
  • Bike -
    • Clean and visually check the bike from top to bottom. Check tyres for wear and any embedded debris. Do not race on new tyres, ensure they have been run in a few times prior & make sure you are comfortable with the handling of the tyres at race speed in different weather conditions. Same applies to brake blocks and cables. Make sure if you have replaced any that they are working fine. Don't leave it til race day to find out brakes levers are sticking!
    • Bike
    • Helmet
    • Cycle shoes
    • Elastic bands
    • Socks
    • Head unit / computer with battery and clear memory!
    • Calibrated power units.
    • Spare tubes / tubs (know how to change these!!)
    • Tyre levers
    • CO2 canisters / pump
    • Bad weather gear -
      • Overshoes / toe covers
      • Gilet
      • Rain jacket
      • Arm warmers
      • Leg warmers
      • Gloves
      • Clear lens glasses
    • Water bottles
    • Aero bottle, straw & sponge
    • Race wheels (hopefully you also have your normal wheels just in case of dangerous wind conditions)
    • In transition final checks
      • Track pump
      • Tool kit
      • Electrical tape
      • Valve stem extenders (you'll know if you need these)
    • Other optional items (kitchen sink stuff)
      • Maintenance stand
      • Turbo trainer for in-van warmup
  • Run - this is the easiest section
    • Running shoes
    • Speed laces (Greeper are my favourite see my previous post on Race Laces)
    • Socks (might be the same ones as used on the bike, bring spare in case of weather)
    • Talcum powder
    • Fuel belt / pouch
    • Cap / headband etc.
    • Sunglasses
  • Nutrition - I'm being deliberately vague here as you should have this all sorted out to suit your individual nutritional needs. I don't want to confuse people with my nutrition plans or to have others confusing mine!
    • Pre race snacks & drinks.
    • Pre swim gel
    • Bike - gels, bars, drinks (water, 4:1, sports drinks)
    • Run - gels or whatever you run with that is not provided at water stations.
    • Post race recovery drink & snacks, protein & carbohydrates.

Above all, don't forget to pack your spirit of adventure, your enthusiasm for the competition (even if it is just with yourself) and your sense of fun.
It may all go pear-shaped on the day but as long as you enjoy yourself you will always pick it back up again for the next race.

I hope this is of some benefit to you.

See you out there :)

 

Friday evening EDIT: Two things I can't believe I forgot to add:

  1. Your governing body (in my case Triahtlon Ireland) valid membership with photograph. No ID, no race!!
  2. Leave wedding bands, engagement rings, jewellery etc at home. Swimming in a cold lake this afternoon I spent the whole swim trying to keep my wedding band on my finger. Everything shrunk in the cold ;)

May 15, 2013

Triathlon Schooling

Are Triathlon Clubs over-rated or under-utilised?L plate

Back when I started triathlon (re-started) I did my initial bit of training by myself. My first few runs were 300 & 400m runs up the road and back. I was really impressed with myself when I was able to do my first 3km loop without stopping.

This was in the days before Couch25k and all the other training methods became vogue.

Cycling was the same. 10k on flat roads gradually became hilly 20k and ultimately taking on a 40k loop which went up Rocky Valley (in Co. Wicklow) and around gave the same satisfaction as if I'd climbed Everest.

I felt I had to do this sort of 'introductory' training to bring myself to a respectable level of fitness before considering the joining of a club. It also served a function of ensuring that I would like the sport and more importantly enjoy the training.

The reason was I'd taken on a challenge of doing a sprint distance triathlon in July of that year. It was a charity event for Focus Ireland and I'd drawn my brother and brother-in-law (to be) into forming a relay team for this. The two boys baled out and I was left having made the commitment to do the event & also having raised sponsorship I couldn't back out.

I took on some duathlons in the Phoenix Park that May & June, as part of my training, and got to see a social side of the sport which hooked me immediately. All levels of athlete mixed & chatted, shared information, tips on training, setting up your transition. All conversational, sort of like the passing of the guard, old teaching young. Not for one second was there an elitist vibe. By being there you were in the gang, there was acceptance, you belonged there without having to belong (if that makes sense?)

It was here that I met my first club members. They so impressed me with their hospitality, invited me to join them training the following week, which I did, it was a run session, my first ever properly coached running session. Weekend cycles and open water swims followed soon as I joined the club and got stuck into club life.

Nowadays I'm still a member of a triathlon club (not the same one, though I have very fond memories of my first club) even though I do all of my training solo or with one or two regular buddies.

Why am I a member of a Triathlon club?

Well, I want to give something back, if I can.

You see, without my club I would never have become the triathlete I am, nor would I have the confidence to be still training to develop into the triathlete I will be.

I learned an awful lot from senior members and coaches and from the sharing of information and from the sharing of sources of information.

As well as learning from my own experiences, I was learning from the experiences of others.

I was learning from people who had been Ironmen, I was learning from those going to be Ironmen, I was learning from those who had been injured, recovering from injury, about to be injured.

I was learning from those who broke things, fixed things, those who don't know how to fix things, those who relied on others to fix things. How to eat, how not to eat, how to pack a bike bag, unpack it, set up your race day checklist, plan a race, plan nutrition, recovery.

Pool etiquette. (the number one frustration for so many people is the lack of common manners in lane swimming)

[caption id="" align="aligncenter" width="400"] My ideal lane designation.[/caption]

How to ride in a group, how not to ride, how to draft in a run, swim, how not to draft on a bike. How to be safe in the sea, how to get into the sea! How to get into a wetsuit. How to get out of it.


How to post race party! :)

Everything.

You name it, everything I know or learned about triathlon started within a club structure. The follow up was from me, but the learning about how to learn came from the club.

This is why I believe it is critically important that anyone considering taking up triathlon should join a club.

Even if you train by yourself because of work, family, time commitments, you will still get the club emails about what's on, where. And you never know you might be able to swing that early Sunday morning cycle or that late evening swim session. Maybe not every week but even once in a while helps. Even if you never train with the club you will have access to a remarkable source of useful information and hopefully a set of peers you can bounce ideas off.

The best thing for me joining a club?

I met my wife there and we have two tri-babies :)

Go join a triathlon club, you never know what could happen.

May 14, 2013

Ready to be Vanquished?

On being demoed the Zone3 wetsuit range we were really impressed in Amphibian King with the quality of the materials and the manner in which they had been designed and put together.

[youtube=http://youtu.be/rX7j0HFfEo4]

I was so impressed that I put my wetsuit from last year up for sale and ordered a Vanquish for my 2013 season and beyond. I've still got my original wetsuit which I will continue to use for training and hopefully I will get the benefits of the technically advance Vanquish when racing. (Bit like the wetsuit equivalent of having a training shoe and a racing shoe).

Features include:

  • The Vanquish makes use of some of the World’s highest performance materials and combines these with a thoroughly researched panel design to ensure maximum flexibility and balanced buoyancy.

  • Aerodome neoprene designed with air bubbles built between the fabric layers producing up to 30% more buoyancy than conventional neoprene. Featured on the top of the chest to help aid the essential course sighting when swimming open water and also on the thighs to help support the core leg muscles

  • Buoyancy carefully balanced through the suit to ensure the optimum streamlined swimming position and maximum efficiency through the stroke.

  • Stylish graphite neoprene on the arms and gold and bronze tones for an exclusive look.


 

Galway-20130503-00949


Galway-20130503-00950

Galway-20130503-00951

You get a Zone3 wetsuit storage bag when you look under the suit. Perfect, ventilated bag for storing your suit between swims with a sturdy shoulder strap for carrying it around.


 

 

Galway-20130503-00952

V-shape neck design with built-in moulding which keeps the suit in position at the sides but allows a lower and more comfortable ‘T-shirt’ fit on the front keeping the suit away from the adams-apple

Galway-20130503-00953

Speed Channels on the chest to divert water flow and direct more water on to the legs to increase natural buoyancy and to give a boost with each leg kick.

Galway-20130503-00954

Sensory Catch Panel: Aeroforce fabric is used on the forearms to give an improved feeling and catch in the water. Rather than a traditional rubber fabric, the Vanquish uses a double layer of high performance, water-repellent lycra fabric. This firstly reduces arm fatigue as there is not as much buoyancy resistance during the catch phases of the stroke but also allows the swimmer to improve their efficiency in the water. No water can enter the suit but you will feel the coldness of the water on the forearm panel which helps to align your hand and forearm during the stroke to give more propulsion and also a more natural feeling swim.

Galway-20130503-00955

Designed with an ultra thin one-piece shoulder panel stretching from elbow to elbow. As soon as you put this suit on you can feel the difference! Maximum flexibility meaning you can increase your distance per stroke, conserve energy and minimize any shoulder pain.

Upwards breakaway zip design for even quicker transitions and protection from having your zip pulled down during a race.

Galway-20130503-00956

Pro Speed CuffsTM on the arms and the legs for rapid removal after the swim to ensure the quickest transitions, saving you vital time on any course.

 

I've been in for a swim since I got the suit. The fit is brilliant, the quality neoprene ensures that the fit follows your body shape with no gaping and hugs you like a second skin without being constrictive. The first swim was a bit short to actually check out all the benefits of the features, however, the buoyancy was just perfect! Not too much and not too little allowing me to swim through and under breakers without having to fight the buoyancy and having enough to allow me to lift my legs high and 'body surf' back into shore.

A more in-depth review will follow as I venture more into the open water.

Stay tuned!!


 

May 13, 2013

Is triathlon getting cold feet?


What a hot topic water temperature is right now.
Of course in Ireland open water temperature is never hot, its not even warm, and it is a feature of the typical Irish person to have a body type more suited to prolonged immersion in these water conditions than not.
There's quite a discussion going on over on www.boards.ie in the T/D/M forum about early season triathlon and the combination of water conditions, weather and ITU rules resulting in the swim leg of triathlon being curtailled or cancelled.
But that discussion is nothing compared to the recent back and forth in relation to the changes that have been drawn down for Ironman under the SwimSmart pilot plans.
(I'm only going to touch on this topic as it is a different barrel of fish)
Now we need to remember that Ironman is a corporation defining its own rules, for it's own races. These rules do not form a part of the ITU rules governing the swim.

Modified Swim Starts at Select Races

  • IRONMAN will pilot several alternative race starts at select events to further enhance athlete experience and reduce swim anxiety. Three events in 2013 will feature new swim start formats – IRONMAN Coeur d’Alene, IRONMAN Lake Placid and IRONMAN Mont-Tremblant – while two other 2013 events, IRONMAN Lake Tahoe and IRONMAN Florida, will feature modifications in how athletes start their races. 

Pre-Race Swim Warm-Up

  • North American IRONMAN events will include a pre-race, in-water warm-up whenever possible. 

Swim Temperature

  • Water temperature below 52 degrees Fahrenheit or above 88 degrees Fahrenheit will result in cancellation or shortening of the swim portion of the race  

Swim Course Additions

  • Numbered course buoys to assist in positioning of water assets/personnel and provide more accurate communication for locating and rescuing distressed swimmers.
  • Anchored resting rafts to be strategically placed along the swim course (please note that athletes will NOT be disqualified by resting on these floats).
  • Increased professional swim course personnel to enhance the overall athlete experience.
  • Additional rescue boat and personal watercrafts (PWC, kayaks, paddleboards, etc.).
Safety has to be the number 1 motivation in making these sort of rule changes. The cynics would have you believe the move by Ironman is to make the events more attractive to non-swimmers or those who are weaker swimmers. So is money the key motivation here rather than safety?
At National levels the affiliation with ITU (International Triathlon Union) provides us with out rules and regulations. And there is a mine of information, which each and every one of us confirms we have read AND understand when we sign into a race. Read it, 139 pages of essential education for any triathlete.
Regarding water safety, the ITU rules are quite clear on what call Race Directors and Triathlon Officials should make on the morning of a race in the event of inclement weather.
From http://www.triathlon.org/uploads/docs/itusport_competition-rules-2013_final.pdf
"Water temperature must be taken one (1) hour prior to the start of the event on  race day. it must be taken at the middle of the course and in two other areas on the swim course, at a depth of 60cm. The lowest measured temperature will be considered as the official water temperature."
They don't leave much to chance and quite clearly lay out the guidelines on the decision making process.
ITU water temps
ITU water temperature chart
Our own Triathlon Ireland governing body also add a stipulation based on wind factors.
TI wind factor
Thinking about our training environment surely by virtue of training in colder waters we should be more accustomed to the cold water and the regulations could be relaxed a little for our more temperate zones?
This leads to comparison with our neighbours the British Triathlon Federation (also ITU affiliated), what do they do when the water is cold?
BTF Swim regsBTF Swim regs contd
So very similar to ITU with a little bit of clarity on the length (which is linked to duration) permissible in the event of a swim shortening. They also leave a little gate open by saying below 11°C it is recommended that open water swimming does not take place. They don't state it shouldn't take place, it could but is not recommended and then there is a little caveat about considering air temperatures.
Very much left open to interpretation and probable abuse by Race Directors and competitors alike.
That then led me to think about our Scandanavian counterparts. They of the frozen plunge pools and saunas. If anyone is better suited or conditioned to swimming in cold open water, it has got to be those living and training close to theArtic Circle.
What do they do?
Surprise, surprise, the rules are the same ITU rules (except in Norwegian).
Norway Swim rules
So while the rules are very definitive and quite clearly the governing bodies are singing from the same song sheet, what does this mean for early season racing?
My Norwegian is a tad rusty but their first sanctioned OW race appears to be a sprint race on 15th June.
Even in the UK most of the calendar at this time of year (May) is either duathlons, pool based swims or sprint distance triathlon. A very definite weighting on the duathlon and pool based side of things.
The problem is hypothermia.
In 'The Chilling Truth about Cold Water', it is explained that:
"Cold water carries heat away from the body 25 times faster than air of the same temperature and as a result, the body core immediately begins to lose heat to the outside environment."
"Within 20 to 30 minutes depending on water temperature, body core temperature drops to below 35C... this cooling, if not checked, leads to disorientation, unconsciousness and eventually death."
The critical bit for triathletes is:
"...the steady decline in core temperature will continue until after the person is removed from the water."
This is the massive safety risk in triathlon. Not the risk of freezing to death in the water, or sudden heart attacks triggered by the cold. Its the disorientation, loss of dexterity and the risk of continued lowering of core body temperatures whilst on the bike leg of a triathlon that is the main problem.

Like all solutions, if you remove the cause of the problem in the first place, there is no problem.

So while the Ironman decisions are defined as improvements in water safety, the main goal is to make their events more attractive to punters.

The ITU rules are to save lives.

So no matter how ready we think we are for the open water, or how frustrated we get when swims are shortened or cancelled, it is Safety First each and every time.

Maybe the solution would be to rethink our calendar for triathlon in Ireland?

May 11, 2013

Smokin' Joe - Ride Fit

This past winter, out of necessity, I became good friends with my turbo trainer.

I've found it hard to get time firstly, to get out on the bike and second, the one day you have a chance it's miserable and just not enjoyable out in the West of Ireland winter.

Searching around and asking pals advice there was a mixture of box sets, movies, Sufferfest, Spinervals, Carmichael Training videos and all sorts of things to do on the turbo to while away time. Initially I found it hard enough to simply motivate myself to get on the darn thing but with a little bit of focus and planning of training sessions it started to come together and I started to 'enjoy' a bike session.

Recently I made contact with a company www.ride-fit.com about their training films.

[caption id="" align="aligncenter" width="395"] Ride Fit[/caption]

On first impressions they look good, plenty of information on how to push yourself, good guide on gearing, cadence, effort and turbo settings.

Have a look at the sample video here:







 

I've ordered Smokin' Joe and the plan is to download the file and do a decent workout on Monday evening.

Stay tuned for updates. 

 

 

May 7, 2013

RoadID - Affiliate program helping Croi Galway


Following from my previous post on Training ICE in which I stressed the importance of carrying identification with you at all times when training or racing, just in case of accident or medical emergency.

By far the simplest means of carrying identification, contact numbers and or medical history is by using the RoadID range of products. Personally, I have been wearing the WristID for the past couple of years and thankfully it is one of those products I have not had to use but still wear it daily. It's actually a habit now and I don't notice it, it's just like a watch and I rarely take the WristID off.

Due to the feedback and the number of queries I've received about the RoadID products (across LinkedIn, Facebook, Twitter & here) I contacted the company to ask for some information.

RoadID have set Amphibian King Galway up as an Affiliate so that we can refer and direct interested people to the RoadID website.


If you are interested in buying a RoadID for yourself, your husband or wife, your father or mother, son, daughter, friend or training partner we would greatly appreciate if you would buy through our link (or the logo above)


We will earn a commission cheque for purchases made through this link. However, all commission cheques will be made out to Croi our charity partners for 2013.


So by doing something that may save your life you are also giving to help save someone else.



Thankyou & be safe out there.

May 1, 2013

Exercise or Training ??

The first third of 2013 is over and I'm looking back at my training diary since the start of the year. Training Diary

While I haven't been blogging about it I have been logging the sessions. The stand out question that I now have to ask myself is, have I been training? or just exercising?

The distinction has got to be made between exercising with a specific purpose in mind, ie. target races and a planned structured approach to getting fitter, faster and leaner and just exercising to get fitter and diet to get leaner.

I've been fairly consistent in knuckling down to doing sessions but with no big balance in the week or any structure.

I set out my stall in January with some Goals rather than Resolutions for 2013. Technically while I have entered x2 of the three middle distance races I targeted (Tri an Mhi and the Humbert Challenge) and plans are afoot for Amsterdam Marathon in October, I have missed my first stated goal of weight loss.

I'm not too upset by this, I'm still 5kg off the mark. I can become ultra serious about this and lose the weight or I can enjoy the odd beer and slice of cake.


Mrs AKW's chocolate biscuit cake


I like cake! :)

 

If you look at the calendar to date you can see the rather sporadic nature of the sessions. SOme weeks really good and others with nothing. Now, swim sessions are not included in this calendar as I use a Garmin Swim for recording those, however, swim sessions have been thin on the ground as I decided not to rejoin my gym. I was solidly doing Monday / Wednesday and Friday sessions just before I would go to work, right up until the pool was closed to members on account of a schools session. (It's a membership gym which has hired out the pool, due to child protection they close the pool. Fair enough, but excuse enough for me to stop swimming!)


January:


Good solid month to start the year, like most people, motivation is high and the promises to self are still clear.




  • 138k running (treadmill, trail & road)

  • 8k swimming

  • 301k bike (indoors & out). January was also the scene of the crime for my first foray into bike FTP testing.


Jan 2013


February:


Again not too bad, no major rhyme or reason. Mostly trying to tick off the Polar endurance training sessions for the run. Supposed to be working towards the Rock and Road Kinvara Half Marathon in March but if I'm completely honest I was struggling with tiredness, uncertain of my running on account of the injury last autumn and really busy with work so there was no real focus.


Still tried to tick off  a tempo run and several steady runs through the week. Also long runs on Saturday as I ran in & out to meet our #Zero25k group session.




  • 140k running

  • 4k swimming

  • 204k bike



Feb 2013



March:


Brilliant start as I ran a super PB in the Kinvara Half Marathon of 01:39:51!


I've no idea where this result came from and looking at the data it was perfectly paced and comfortable for me. Maybe all the marathon training last autumn is still standing for something!?


I did sit back a bit in the week month or so after the half (recovery!) but managed another bike FTP which had a small increase.




  • 104k run

  • 0k swim

  • 179k bike


March 2013


April:


With race season imminent I finally gave myself a shake and started out the month the right way.


A week's holiday in Lanzarote with the family. Lovely place to do some running, a bit of swimming and just to relax in a bit of sunshine and warmth.


I returned with a bit of vigour (blog post on my 'Volcano Run' to foll0w) and started hitting training targets properly. It helps that a pal and myself keep up the regular longer run on Saturday mornings too.




  • 158k run

  • 3k swim (Open water)

  • 284k bike


April 2013


First race coming up on 18th May, the goal is to keep ticking off the running sessions, continue with 2 turbo sessions per week (focusing on strength / power) x1 steady outdoor session on the bike and get into the sea for some open water swims. Brick sessions with decent effort on the bike followed by progression runs will also feature weekly.


So to answer my openign question, I think I've mostly been exercising this year, time to get training!


Roll on the second third of the year!

April 22, 2013

Training ICE



On a somber note we often hear of athletes injured or killed by being struck by vehicles whilst out training. A couple of years ago when I started triathlon training in earnest, almost half of my sessions were done without club mates (restrictions of work, family etc.) and now most of my sessions are lone efforts.

At the back of my mind is "what happens if I'm unlucky to be in an accident?"

Most of us go running or cycling with the minimum amount of gear possible, usually a GPS watch, iPod and possibly a reflective vest, spare parts for the bike and so on. You are unlikely to run without the phone, but then there is a growing trend for people to use training apps to map routes and pace. Something I've advised people to do for a long time is to use an ICE contact in their phone (good to have in any event).

ICE is In Case of Emergency.

So just edit the name of the person that should be called if you happen to be in an accident by inserting 'ICE' in front of their name. It is good manners to leave the first name in an ICE contact so the caller knows how to address you.  So don't do: 'ICE Hubbie', 'ICE Wifey' etc.

For different reasons don't do 'ICE Mum' either better off that its a brother / sister or father who tells your mum face to face that you have been in an accident, than her getting a phone call, if I did that to my mum, she'd kill me!

A second option which I use all the time, as I only carry the phone on the bike, is a Road ID wrist band


RoadID is a series of different products but the basic and by far the best for anyone running, cycling, swimming, climbing is the Wrist ID. Put it on, leave it on.



Its $20 that could save your life.


Update - 30th April 2013


Just to let you know there are coupons available for little discounts on RoadID. A quick search on Google will turn up a few. At the end of the day whether you pay $20 or $19 for the wrist ID matters little, its the potential life saving aspect that is Priceless. Some good comments on the LinkedIn Triathlete group if any one is a member there.



UPDATE June 2013 - We have agreed a referral system with Road ID. Simply Click on any of the RodID images above and you can buy your RoadID directly from the manufacturers. ALL Commission from your purchases is passed onto Croi Charity in Galway.

March 14, 2013

What's a triathlon wetsuit?

Loiter around the start of any open water triathlon and you will see as many different wetsuits as competitors. 

In Ireland the water conditions are rarely near or above the limits set by ITU governing the requirement of compulsary wetsuits in the swim leg, so inevitably you must wear a wetsuit in triathlon racing in Ireland.


January 4, 2013

Maffetone-Up Time

One way to check your HR
For the past number of years I've been training away using Heart Rate (HR) zones and my trusty range of +Polar watches starting with the RS200 and finally into the RCX5 being my most recent model.

The beauty of the RCX5 has been the Endurance Training Program that synchronises with your profile on polarpersonaltrainer.com. I've written previously about the benefit I saw over the course of a season training with this program, you can find that piece here: Regaining Ground: Heart Rate Mentoring - getting fitter.

What I missed out on was making the link to the training methods of Phil Maffetone. I was only recently when reading  Dr. Nick's running blog that I was reminded of the science common sense behind the training program. As far as I am aware Dr. Phil has passed over most of the responsibility for training and fitness management to Mark Allen who most triathletes will know (he is 6 time Ironman world champion) for his training by heart rate methods. There is plenty of reading here: Mark Allen online.

Ultimately what the method advocates is running within your capabilites as defined by your HR zones. Its is not all about running slow, or running long and slow. You much work within your individual abilities.

This method has been working for me and I plan to continue to utilise it as I work to get toned up.

If you need any help or advice on selecting a HR watch to suit you or your sport, please feel free to ask in the comments section.

June 13, 2012

Algebra training for runners

15 mins W/U + 2(20 mins Z4, 10 mins Z3) + steady Z3
= 01:44 1/2 marathon + Happy Chappy!!


Despite the shortage of posts I've tried to stay consistent with my training and the easiest to maintain this consistency is in my running.




Today was a bit of a mistake that led to a satisfactory result. I'd set out to do a 01:20 tempo session composed of the above:
  1. 15 minutes Warm-up HR Zone 2-Zone 3 (nice steady easing out and raising the heart rate)
  2. 20 minutes tempo run in HR Zone 4 followed by
  3. 10 minutes recovery in HR Zone 3
  4. 20 minutes tempo run in HR Zone 4 followed by
  5. 10 minutes recovery in HR Zone 3
  6. 5 minutes Cool-down finishing in HR Zone 2

Going confidently through 10 miles (16km) within the 1hr 20 minute session I realised I was still a fair bit out from home on a new loop but by staying steady I would achieve something that had eluded me. A sub 1:45 1/2 marathon time and to achieve it in a training run no less!

And that is what I did. :)

Total workout 23.08k, 01:57:48, average HR 153, average pace 5:05min / km

January 12, 2012

The Circuits Circus comes to Town (9th January)

The Circuits came to town last night and I decided it was time to make and effort and target those weak legs that were being drained of power last year.