In the last two weeks which does include the Ironman I have gained 4 1/8 lb (1.9 Kg) with my % body fat decreasing by 0.5%.
I am surprised it increased by that much as I was mostly having drinks while away due to the heat. Although on the bike I was having energy drinks, gels and energy bar at each of the aid stations.
I feel I have recovered from the Ironman but I have yet to do any exercise since.
Thursday, June 26, 2008
Wednesday, June 25, 2008
Ironman France Nice 2008
Below is my race report from Ironman France - Nice, that I did on Sunday. Which is a 2.4 mile (3.8 km) swim in the sea, 112 mile (180 km) cycle in part of the Alps and then a Marathon 26.2 miles (42.2 km) with various cut off times for each discipline and the heat of 35C+ (95F+)
The course details can be found at the Ironman France web site and they are not typo's on the cycle route profile.
It was still dark as we were getting ready for the 6.30am start time, I was getting a bit nervous before the event.
For the swim I only had about 10 minutes sea swim practice on Friday so I was not sure how I would cope during the race.
The start was on a stony beach with all 2,200 starting at once.
I started in the left section and a few people back which I found ok until you got near a buoy and then you got a bit kicked and punched as they converged on the turning point.
As I was coming in to end the first lap I hit in the goggles which moved them slightly, so when I got out to the start the next lap I took them off and adjusted them. However on the second lap I had to stop a couple of times due to them leaking in some sea water. The turn left was harder to see due to the sun reflecting of the surface and started to head back to the same exit point but as I got closer I realised it was a different swim exit.
Only saw 2 jellyfish on the swim perhaps that speeded me up as I did it in 1:26.
T1 I took a few minutes to make sure I did not leave any cycle kit behind in transition. Also got 2 women to strip me, off my wetsuit.
Then I had to remember where my bike was and then run to the bike exit and the bike mount line.
The cycle there was a number of pirates I saw during the day and a number of other competitors were asking me about the pirates.
It was good to see all the pirate slogans/markings on the roads like the tour although I think they use less steep roads!!
It was a just bit hot and hilly for my liking but I made it up all the hills and made sure I got drinks at each aid station. Although they had ran out of gels for the first few stops so I had to eat a few more of the warm bars than planned.
I was not looking forward to the descent so I decided to take it slower and was using my brakes a lot more than other people who were overtaking me. I was glad of this as the road was poor in places and you could see by the amount of bottles and food in places that it affected others who were going faster.
One person I spoke to while going round before the descent had a slightly buckled front wheel and then a puncture. On some of the road milestones (not sure what the french call them) they had the altitude so you could work out how much more decent there was going to be.
On the way back down the promenade I nearly hit people at 3 crossings as they did not look both ways. Due to my cycle computer not working until about 2/3 the way round I only knew the distance from the 20km markers and just paced myself on how I felt. I completed it in 8:05 which due to the heat (35c+), hills and lack of training I was pleased with this.
In T2 I took my time, dried myself and changed tri suits. My shoulders were already sunburnt and a bit of wetsuit friction on the neck. It was a bit sore as one of the female helpers rubbed sun lotion on me.
I started my run off quite well and at a good pace, I was using a hat just bought the previous day and shoes that I had only ran 3 miles in, so the theory of using anything new on race day was going well.
However when I got to about 8 km my stomach started to hurt while running, so I started to walk and only occasionally run and I had to keep reducing the amount of running until I was just walking. After an hour of this I decided to stop at the first aid tent. They gave me some paracetamol which did seem to help reduce the pain. He also took my blood pressure which was in the normal range despite the heat and the 14 hours of exercise at that point.
I started to gradually increase the amount of running again. When going through the aid stations I made sure I got enough fluid but avoid the gels/bars but found the TUC biscuits to be quite good for me. Also dipping my hat in the water or getting hosed down felt good in the heat.
Due to the amount of stop starting I was doing when running my legs were getting more fatigued. I got to the last turn around when it was getting dark and with just 65 minutes left to the cut off, which I could have just about walked back in this time but would have been close to the deadline.
At that point something kicked in and for the slightly down hill sections I ran and walked the uphill slope sections. I think I managed that last 5.2km in 35 minutes and did the run in 5:34 and a total of 15:30.
I was glad I made it as there was a lot people require medical attention at the side of the road that appear to collapse.
I think the pirate support on the run kept me going as there was a couple of times I felt like stopping.
Out of the 2,500 that applied just under 2,000 finished in under the 16 hours cut off and 200 DNF's with 300 DNS.
The course details can be found at the Ironman France web site and they are not typo's on the cycle route profile.
It was still dark as we were getting ready for the 6.30am start time, I was getting a bit nervous before the event.
For the swim I only had about 10 minutes sea swim practice on Friday so I was not sure how I would cope during the race.
The start was on a stony beach with all 2,200 starting at once.
I started in the left section and a few people back which I found ok until you got near a buoy and then you got a bit kicked and punched as they converged on the turning point.
As I was coming in to end the first lap I hit in the goggles which moved them slightly, so when I got out to the start the next lap I took them off and adjusted them. However on the second lap I had to stop a couple of times due to them leaking in some sea water. The turn left was harder to see due to the sun reflecting of the surface and started to head back to the same exit point but as I got closer I realised it was a different swim exit.
Only saw 2 jellyfish on the swim perhaps that speeded me up as I did it in 1:26.
T1 I took a few minutes to make sure I did not leave any cycle kit behind in transition. Also got 2 women to strip me, off my wetsuit.
Then I had to remember where my bike was and then run to the bike exit and the bike mount line.
The cycle there was a number of pirates I saw during the day and a number of other competitors were asking me about the pirates.
It was good to see all the pirate slogans/markings on the roads like the tour although I think they use less steep roads!!
It was a just bit hot and hilly for my liking but I made it up all the hills and made sure I got drinks at each aid station. Although they had ran out of gels for the first few stops so I had to eat a few more of the warm bars than planned.
I was not looking forward to the descent so I decided to take it slower and was using my brakes a lot more than other people who were overtaking me. I was glad of this as the road was poor in places and you could see by the amount of bottles and food in places that it affected others who were going faster.
One person I spoke to while going round before the descent had a slightly buckled front wheel and then a puncture. On some of the road milestones (not sure what the french call them) they had the altitude so you could work out how much more decent there was going to be.
On the way back down the promenade I nearly hit people at 3 crossings as they did not look both ways. Due to my cycle computer not working until about 2/3 the way round I only knew the distance from the 20km markers and just paced myself on how I felt. I completed it in 8:05 which due to the heat (35c+), hills and lack of training I was pleased with this.
In T2 I took my time, dried myself and changed tri suits. My shoulders were already sunburnt and a bit of wetsuit friction on the neck. It was a bit sore as one of the female helpers rubbed sun lotion on me.
I started my run off quite well and at a good pace, I was using a hat just bought the previous day and shoes that I had only ran 3 miles in, so the theory of using anything new on race day was going well.
However when I got to about 8 km my stomach started to hurt while running, so I started to walk and only occasionally run and I had to keep reducing the amount of running until I was just walking. After an hour of this I decided to stop at the first aid tent. They gave me some paracetamol which did seem to help reduce the pain. He also took my blood pressure which was in the normal range despite the heat and the 14 hours of exercise at that point.
I started to gradually increase the amount of running again. When going through the aid stations I made sure I got enough fluid but avoid the gels/bars but found the TUC biscuits to be quite good for me. Also dipping my hat in the water or getting hosed down felt good in the heat.
Due to the amount of stop starting I was doing when running my legs were getting more fatigued. I got to the last turn around when it was getting dark and with just 65 minutes left to the cut off, which I could have just about walked back in this time but would have been close to the deadline.
At that point something kicked in and for the slightly down hill sections I ran and walked the uphill slope sections. I think I managed that last 5.2km in 35 minutes and did the run in 5:34 and a total of 15:30.
I was glad I made it as there was a lot people require medical attention at the side of the road that appear to collapse.
I think the pirate support on the run kept me going as there was a couple of times I felt like stopping.
Out of the 2,500 that applied just under 2,000 finished in under the 16 hours cut off and 200 DNF's with 300 DNS.
Wednesday, June 18, 2008
Weekly Update
This week I have done 4 hours of training. This was in my taper before the Ironman which I started to feel a bit lethergic
50% Gym
30% Running
15% Swimming
5% Cycling (making adjustments to bike settings)
50% Gym
30% Running
15% Swimming
5% Cycling (making adjustments to bike settings)
Saturday, June 14, 2008
Ironman Getting close
The Ironman is getting closer now.
As I have a new haircut (military style), new running shoes and even a new suitcase to fit all the gear in.
As I have a new haircut (military style), new running shoes and even a new suitcase to fit all the gear in.
Weight Before Ironman
This week will be my last weigh in before the Ironman.
Compared to the last weigh in before Ironman UK last August I have gained 3/4 lb (0.4 Kg) and % body fat down 1.5%. I think my upper body has toned up more compared to before but I think I have put more weight on my legs.
Compared to the last weigh in before Ironman UK last August I have gained 3/4 lb (0.4 Kg) and % body fat down 1.5%. I think my upper body has toned up more compared to before but I think I have put more weight on my legs.
Monday, June 09, 2008
Bala Triathlon
Last Sunday I did the Bala Middle Distance Triathlon which is in the Snowdonia area of Wales, it was a 2km swim, 82k cycle and a 20km run.
My swim time (includes T1) was 8 minutes quicker than last year, mostly swim improvement plus a bit quicker in T1. I also managed to not zig zag that much on the outward leg but I found it a bit harder sight the exit on the way back. I even had some people try to swim over me as I was getting to the shallow bit at the swim exit. It was a 1km out and back loop which in a lake that is 6.4km long and 1.6km wide (from Wikipedia ) it explains why it is harder to spot the bank on the way back or the buoys.
After about 1 mile in the cycle I realised that I had forgot to put on my cycle gloves!! I did not want to push to hard on the cycle this close to Nice so I took it a bit easy and concentrated on getting the nutrition while on the bike. I also think one of my cycle shoes is not setup right as I was getting a pain in the outside of the knee when going up hills. I will need to adjust these . In the end I was 35 minutes slower than last year but it was on a few km longer and tougher/hillier route.
The run I felt better on the run as I got the cycle nutrition right this time. I had also taken some gels on the run as sports drink which I was glad of in the heat. I felt I had a strong run up and down all the hills but I was 3 minutes slower than last year.
Overall I did it in 6:13 which is nearly 40 minutes slower than last year, however I was just glad I made it round in the 30c heat and do a long training session.
The other thing I learnt for Nice was to put a lot more sun lotion on, as I have some nice burnt arms and shoulders.
Weekly Update
This week I did 9 hours of training which included a middle distance triathlon. This is made up of the following proportions.
45% Running
35% Cycling
20% Swimming
45% Running
35% Cycling
20% Swimming
Thursday, June 05, 2008
Aquathon
I did an open water swim Aquathon on Thursday and came last but I am pleased with it.
I had a fast swim for me despite the weeds and did more than 500m due to swimming past the exit due to the sunset. I had a fast transition and a reasonable 5km of 25mins. I was not the last out of the lake but the others only did the swim part.
I will be there next week, as it is for charity plus they have a BBQ and there is also a pub next to the lake, its a tough life being a triathlete.
I had a fast swim for me despite the weeds and did more than 500m due to swimming past the exit due to the sunset. I had a fast transition and a reasonable 5km of 25mins. I was not the last out of the lake but the others only did the swim part.
I will be there next week, as it is for charity plus they have a BBQ and there is also a pub next to the lake, its a tough life being a triathlete.
Tuesday, June 03, 2008
Weekly Update
This week I did 13 hours of training below is a breakdown of the training.
60% Cycle
20% Gym
15% Run
5% Run
60% Cycle
20% Gym
15% Run
5% Run
Rother Valley Tri
On Sunday I took part in the Rother Valley Triathlon.
I started of cool with a bit of light rain before the start but it stopped a few minutes from the start of the event. This swim I was quite pleased with as I felt ok the only problem was my sighting and therefore ended up doing a few zig zags instead of a straight line to buoys. My swim time for 1500m including transition was 34:56.
As it had rained earlier my cycle top was already wet but at least it was a long sleeve top. It was only 13C (55 F). My legs were still aching from the previous days cycling that was before I got to the hills on this route. So I decided to take it really easy so I could have a good run, it was also wet and cold on the cycle. In the end I did the 40km in 2 hours 1 minute. I was not pacing myself as I went round but concentrated on getting the nutrition timed right.
On the 10km run I felt strong all the way round and I felt I kept my pace all the way, I even had enough energy in the last 500m to catchup and overtake somebody. I did the run in 55 minutes and a total of 3 hours 31 minutes.
I was not using this as race event but a training session in particular the swim and cycle nutrition.
I started of cool with a bit of light rain before the start but it stopped a few minutes from the start of the event. This swim I was quite pleased with as I felt ok the only problem was my sighting and therefore ended up doing a few zig zags instead of a straight line to buoys. My swim time for 1500m including transition was 34:56.
As it had rained earlier my cycle top was already wet but at least it was a long sleeve top. It was only 13C (55 F). My legs were still aching from the previous days cycling that was before I got to the hills on this route. So I decided to take it really easy so I could have a good run, it was also wet and cold on the cycle. In the end I did the 40km in 2 hours 1 minute. I was not pacing myself as I went round but concentrated on getting the nutrition timed right.
On the 10km run I felt strong all the way round and I felt I kept my pace all the way, I even had enough energy in the last 500m to catchup and overtake somebody. I did the run in 55 minutes and a total of 3 hours 31 minutes.
I was not using this as race event but a training session in particular the swim and cycle nutrition.
Cycle Event in the Peak District
On Saturday I did a 100km Audax cycle event which was in the Peak District.
It was a nice day to cycle but I was not expecting it to be as hilly as it was. I was glad that they had two cafe/cake stops, it also finished at a pub.
I did it in 5 hours 40 minutes, on my GPS it was over 66 miles (106 km) with a total of 12,000 feet (3,600 m) of ascent and descent.
It was a nice day to cycle but I was not expecting it to be as hilly as it was. I was glad that they had two cafe/cake stops, it also finished at a pub.
I did it in 5 hours 40 minutes, on my GPS it was over 66 miles (106 km) with a total of 12,000 feet (3,600 m) of ascent and descent.
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