Tag Archives: Cycling

April (The road to Kona)

April started with an FTP test, and a park run in the first week, double fun! and then the Easter holidays started.

My FTP on test day was lower than I thought it should be, but I was feeling a little down on that morning. I redeemed myself, with a  20 minute best power, the week after, at the Redberth 10 mile TT, organised by Milford Tritons. At the weekend I did Colby park run and had a PB, so everything seemed to be going pretty well.

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On the first Sunday of the holidays we travelled over to Northern Ireland to visit my grandad again. We stayed in Coleraine, and luckily there was a pool near the hotel so I was up early both days for a swim. I enjoy visiting different pools as they all have different atmosphere’s! I emailed before we went, to check if I could use fins etc, but they said no. I arrived the first morning for the hour long lane swimming session, and there was a queue of people waiting and only 2 lanes. The rest of the pool was open with people swimming lengths. I decided to go in the lane that looked faster, but it had 4 people in it already, and I was catching one of them up every 50m, so I decided to move into the open part of the pool, and managed to finish my set next to the wall.

The next day I was politely asked if I wanted to join in with the tri club who were using the lane. I finished the set against the wall again! I was too tired and ran out of time to run in the afternoon, as we were spending time with my grandad, which was lovely, and Northern Ireland was a great place to visit with the kids.

When we got back to Pembrokeshire I still had quite heavy training weeks, we managed to plan things to fit in with family time, and what I needed to do. Holidays are difficult because I want to spend time with everyone, but also want to do my training. I don’t get the balance right, but I know that this is a temporary state to be in, so everyone pulls together and I had a great block of training where I felt like I was making really good progress. Patrick took the boys away camping for 1 night so I could do a long ride and so that he could see his brother.

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My last session before going away, and a recovery week.

At the end of the month, (bank holiday weekend) Patrick and I went away for a much needed break to Liverpool, which I had booked as a Christmas present. It was good to get away for a couple of days and we did a lot of talking which we don’t get the opportunity to do with kids around! On the way up we drove past Chester which is where my first race of the season will be. We drove over the river Dee which I will be swimming in, in a few weeks time! We came back refreshed and ready for the next training block.

Change, nobody said it was easy

I was in the pool today and I overheard 2 people having a conversation about somebody who they had been out on a ride with. I didn’t catch the whole of the conversation but I got the gist of it, which was as follows; The person they were riding with was trying to follow a set session and the person that they were riding with wasn’t happy about it. They just wanted to ride as they always did. As I was leaving, I started to think about why this person was unhappy or berating the other person, and it comes down to one thing, change, or fear of change.
When you hire a coach or follow a training plan you are taking the first step towards making a change. You are committing to becoming faster, and fitter, and this can scare people as it can make them look at themselves and start asking questions.

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One of the hardest things about making a change is making your environment fit that change. For example you will find it hard to eat more healthily if your cupboard is full of unhealthy food, and you will find it hard to cut back on drinking if you have a routine of going to the pub every night and drinking with your friends. You either need to replace the habit with another (better habit) or ditch the habit altogether.
The same goes for your training. If you really want to get faster and fitter then you need to follow a plan. You can’t expect to improve, by doing the same as you have always done, which brings me back to the group ride being discussed at the pool.
Group training sessions have their place, and can be incorporated into your training, especially if they are progressive and aimed at the event that you are training for. But often they are not and this is when you may need to do something different.

As far as group rides go, if you were a pure cyclist they would be a lot more useful, as you would need to ride in a group, but as a triathlete you should be aiming to sustain power without drafting, which is difficult to do in a group setting. You can try to follow a planned session but in my experience you don’t get the quality that you do when you are on your own or with someone who is a similar ability to you.

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As I said earlier to make a change you need to change your environment and this may mean ditching some of your group sessions, especially if the group is not supportive of your training goals. Its not easy, and thats why not everyone is willing to do it. You can carry on “just getting it done” as my friend at the pool advocated or you can focus on being the best that you can be, at the end of the day its your choice.

December flexibilty

I’m not talking about the flexibility that you get from stretching, (although that is always a useful thing to have!) I’m talking about being flexible and creative with your training.

Depending on when your priority event is, you will probably need, and want to train during the Christmas period.

 

However you will (probably!) also want to spend time with your family and friends. The trick is to get the balance right. Remember it is your Christmas holiday too and you can choose how much pressure to put yourself under, keep the day low key if you want less stress, and enjoy getting out and about when its quiet.

If you need/want to get out for a run for half an hour it doesn’t really have much impact on anyone else, so keep it consistent, its better to do a little something each day than to try and catch up on training after Christmas. You will probably be in a better mood too after your endorphin fix and have more energy for everyone around you.

The next post will be about creative training, and how to think outside the box when trying to fit training in over the holidays.

4 up TT and The Titan Triathlon

On Thursday it was the Port Talbot Wheelers 4 up time trial, our team only started with 3 so we had less of a break from riding on the front, but it was a similar team to last year, Mel, Kirsty, and myself. Lats year we had Clair, this year we were meant to have Karina, but she couldn’t make it. We arrived and unpacked, I think we were all a bit nervous and Mel nearly started riding with a piece of insulating foam attached to her bike, then as we were practising we were turning right and slowed down, and Kirsty, who was behind me on her TT bars came off and got some nasty road rash and swellings! Not the best start, and we were a bit twitchy on the first section of the course. We soon settled in though and seemed to work really well together, we were only a few seconds off last years time (with fewer riders) and came second female team, so won £80 between us 🙂 Results are here

Photo courtesy of Il Mio photography

Photo courtesy of Il Mio photography

The weekend saw us camping at Parc Bryn Bach so that I could compete in the Titan Triathlon. The week before the race I didn’t run at all as my knee had been hurting and locking up after running for more than 40 minutes, so I really wasn’t sure if I would be able to complete the run anyway.

My diary entry

My diary entry

As it happens I had a mechanical on the bike which took the decision away from me to a certain extent, (its funny how these things happen) You can read my race report here. Things didn’t go to plan but my plan was not really fixed as I was unsure about my knee. I always think there is a reason that these things happen, so I’m thankful that I didn’t complete the run, it could have been a lot worse! Anyway we had a lovely weekend away and ended up climbing spiral staircases in a castle after the race, (this seems to happen frequently, Caernarfon, Dinefwr, and now Caerphilly!) Then the next day we walked up a 500m peak with the boys, and picked bilberries. (not enough recovery for me!)

Tasty pickings!

Tasty pickings!

The highlight of the walk was at the top when Devon found a sock, and announced this to the people who arrived at the top just after us. They didn’t seem too impressed, so he shouted “I bet you won’t find a sock”! We giggled just a little bit 😉

Dragon, and yin.

A bit like Yin and Yang. Its really important to balance your training. As triathletes we are used to pushing ourselves and using yang (masculine energy) but we often overlook the other side of yin (feminine energy) recovering and nurturing ourselves. Recently I have read 2 articles explaining the benefits of stretching and prolonged stretching for injury prevention so I decided to make a video of relaxing stretches that you can do before bed. The first article is about fascia, which is connective tissue in your body. It covers all of our internal parts, and basically holds us together. If you do repetitive exercise/sit at a desk for prolonged periods, your fascia forms adhesions which can limit movement. It does this in order to prevent injury. To look after your fascia you need to stretch, keep hydrated, relax, and massage. (all yin energies). You can read more about fascinating fascia here! The other article I read, was about yin yoga. If you haven’t heard of it, its pretty fashionable right now, and is also used as a balance to those hard and strenuous yoga poses that some people do. Each pose is held for 3-5 mins. It is really interesting to do, as you relax into the pose lots of feelings come up, and part of the yoga is how you respond to those feelings, read more about yin yoga here. So my Yin and Yang videos are below, I hope you enjoy them, and a report from The Dragon ride is here

What is an endurance ride?

Or, riding in Zone 2

An endurance ride or run means different things to different people, and it’s something that a lot of people get wrong, so I thought I’d try and clear up a few misunderstandings and misconceptions.

When I describe an endurance ride I ask someone to ride in Zone 2 for an extended period of time. The way that training works is that your body adapts to the training load that you place on it, so it is important to increase the distance that you ride, and make sure that you plan this well. If you increase your long rides/runs too early you will be at risk of burnout and reach your peak fitness too early. If you don’t increase your long rides/runs enough then your endurance will be compromised.

It is also important to make sure you pace the ride correctly, some mistakes that people make are:

  • Riding too hard on hills, and then recovering on the flats and downs.
  • Not riding consistently on the flats and downs.

If you are using a power meter it is easy to see if you are in the right zone, and I have found I ride more consistently when I use my power meter. If you are using heart rate then you can see from your heart rate graph how consistent you are. If your heart rate graph looks like the one below, then you may not be getting the benefit of an endurance ride.

Heart rate dips and peaks a lot.

Heart rate dips and peaks a lot.

Shown below is a more consistently paced ride where the heart rate remains fairly steady

Heart rate does not dip and peak as much.

Heart rate does not dip and peak as much.

People’s heart rates don’t tend to dip as much when they are running, but it is still important to be aware of your effort level and keep a constant pace. Don’t forget, triathlons are steady state events and you need to be able to swim, bike and run at a steady pace for an extended amount of time.

Yoga, surfing and sun

Sri Lanka

160ft sitting buddha

160ft sitting buddha

I have been back home for just over a week now from a holiday in Sri Lanka, which we booked for a late 60th birthday present for my mum. I left Patrick with the boys and jetted off to sunny Hikkaduwa for 2 weeks of yoga, a bit of surfing and some sightseeing.

Hikkaduwa is a beach resort with lots of surf schools, I was looking forward to surfing in the warm water in board shorts and a rash vest! Arriving on a holiday like that is always a bit strange, wondering what we could possibly do all day, and because it was such a long way away I wanted to see a bit of the country too. The travelling was pretty tiring, I think I’m still recovering from flights, jet lag etc.

Hikkaduwa beach

Hikkaduwa beach

We soon settled in to a rhythm, yoga was in the morning from 7:30 till 9:30, starting with 10-25 minutes meditation, then breakfast took us until about 10:30. We then wandered down to the beach and went in the sea for a surf/swim, some days we walked, and did a bit of shopping, and most days we went to the supermarket to find exciting foods!

A bit of body boarding in small waves.

A bit of body boarding in small waves.

 

We managed to see a great market, and on the last day we got the train to Kandy to see The Temple of the Tooth, an amazing buddhist temple.

So I have come back with a few yoga sequences up my sleeve, a massive amount of rest and recovery, some food inspiration, and inspiring quotes. I also made a resolve to meditate at least once a week, I have managed 2 days this week, which has been positive! And doing something totally unrelated to Triathlon for 2 weeks was a great mental break.

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