NaasWheelWorxTC.com - www.naaswheelworxtc.com

www.naaswheelworxtc.com

User Functions
Username: Password: Don't have an account yet? Sign up as a New User Lost your password?

NTC WEEKLY SESSIONS
There are no upcoming events

Topics
Home Tri Quotes (11/4) Profiles (1/14) Product Review (3/13) Swim (49/24) Running (60/27) Cycling (162/44) Training (39/13) Racing (155/52) General News (177/26) GeekLog (0/15)

Older Stories

Thursday 05-Nov

NTC Cycling Gear (0)

Friday 30-Oct

Wednesday 21-Oct

IronmanUK 70.3 (0)
Triathlon Ireland eBulletin – 11/10/09 (0)

Tuesday 13-Oct

Turbo training (0)

Thursday 08-Oct

Last Race of the Season (0)

Tuesday 29-Sep

NTC Partners:

Welcome to NaasWheelWorxTC.com
Sunday, September 05 2010 @ 09:35 AM GMT Daylight Time

First | Previous | 6 7 8 9 10 11 12 13 14 15 16 17 18 19 | Next | Last

Home »

Robs Blog »

Robs Blog Take 2..

Robs Blog Take 2..

Wheelworx

Registered: 10/08/06
Posts: 378

Friday, August 01 2008 @ 09:33 AM GMT Daylight Time

Wednesday
I did a good structured swim session in the morning 2500mts. In the evening I did my first Irish Mountain Running Race, it was one of the trail league races so not too technical. The distance was about 9k with a couple of climbs then we turned around and headed back down the same way, good learning experience and a tough race.
Thursday
Swim session: I met a swim coach to see how bad my swimming really is....I was not surprised to hear I wouldn't make the next olympics but there is some hope for me improving, the only catch is that I have to actually swim regularly........

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Tuesday, August 05 2008 @ 04:48 PM GMT Daylight Time

Friday and Saturday were off days but not according to any plan I just didnt get anything done, life getting in the way of Triathlon again...
Sunday
I did a 1 hour run and a 2 hour hike. I also went clay pigeon shooting which was interesting at the start but got old pretty quickly, I wouldn't have the patience for it and after an ok start missed a few at the end.
Monday
1 hour run and some strength work which I think I overdid a little bit and maybe strained my calves, which is sorta cool because they are swollen it actually looks like I have some muscles...anyone who knows me is aware that this will pass and I will be skinny legged again shortly......
I will swim this evening and maybe tomorrow and hopefully let them recover a bit.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Friday, August 08 2008 @ 11:22 AM GMT Daylight Time

Lack of motivation, new sessions, new coach, things are a in a period of change at the moment, For the Ironman it took over all waking thoughts and often sleeping thoughts too for a long period. Now without the single minded focus that accompanied it I am struggling a bit to focus fully on training again...
The main target for the next 2 months is to try and work on a couple of weakness and improve techniques in running and swimming in particular. While I am enjoying most of the sessions I am missing some of the drive to train hard that was there all year, I guess the next Ironman is so far away and the last 2 races this season are not really big targets there is no immediate "Need" to train hard. Hopefully this will pass it is probably just fatigue from the return to training and the Ironman.

Wednesday:

The plan was to do a 2600mt swim set but I cut it a bit fine to get into work on time (Which I didn't do anyway...) so just did a very short warm up then the main session and no cool down. The session was 400, 300, 200 and 100 mts getting faster each interval with less recovery in between, I then had to repeat it and get the same time for each one the second time around. I struggled for motivation right through the set constantly arguing the merits of getting out and going for coffee.....
I never really swim hard so I didn't really enjoy the feeling, fast work always hurts the first couple of times. Add to that the need to control breathing and concentrate on a couple of things I am trying to correct with my stroke I was glad to finish.
I was also supposed to run in the evening but never did and I dont even have a good excuse...

Thursday:
I went for a short run before work with a number of targets:

1 - Finish the session on time and be on time for work at least once this week....
2 - I am working a bit on running technique, trying to increase cadence, land mid foot instead of fore foot, improve knee lift. I managed to get the cadence up quite a bit I normally take about 78-80 steps a min and have been told to aim for 90. I concentrated on this for the first 10-15 mins and managed to get as high as 88 and didn't go below 85 for the whole run. Next was foot strike, I am trying to stop landing on my heel and instead land mid foot, this reduces the "Braking effect" and should in theory make me a bit quicker. The problems with this is increased load on the calves so it takes a bit of time to adapt to it. Knee lift was last and I don't know if I had as much success with this as the other 2 although it felt a lot better in the last 5 mins or so of the run.
I then headed into the gym and did a 40 minute strength session concentrating on core, triceps and legs. The run went well, speed is starting to get back to normal and I actually didn't feel like I was dying the whole time.
I'm due to train Friday and Sat and ride the Martin Earley 100k bike ride from Naas on Sunday

Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Thursday, September 25 2008 @ 02:16 PM GMT Daylight Time

I'm back training a little bit again, this week and last were my first sessions after almost 3 weeks off.
In reverse order:
Thurs: Gym 40 mins
Wed: Easy run with Bernie 10k 50 mins, flat route that might become a regular run, possibly a club session if there is interest.
Tues: I have started commuting on the bike, first day am: 22k followed by 40 mins gym session. pm 44k
Sun/Monday Off
Sat I was in the Alps for a couple of days cycling and we did a big day, 4 big mountains finishing on Alpe d Huez about 4 hours of climbing a little over 6 hours total.
Fri: 10k trail run
Thursday: We climbed Alpe d Huez probably a bit faster than was sensible and with no warm up....felt ropey at the top Frown

Tuesday: Short gym session and 45 min 9k run.

Motivation is pretty good, energy levels are also good although sleep patterns have been a bit up and down so that has affected it.
I am going to try to just train consistently without any real serious structure. I want to get the routine of training but not the mental drain of hard/disciplined sessions. I am also starting to become a little more careful about diet again.
Thats all for now.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Saturday, September 27 2008 @ 12:06 PM GMT Daylight Time

Friday was supposed to be a 2 hour bike spin but I had some workmen at the house and they ran late so I switched to a 1 hour run. This too had to be shelved as the work went on and on and on....
Sat: Swim 1000mts. First swim in probably a month or so, arms, back, lungs all gave out loads Frown

I did a 45 minute gym session afterwards then into work.
Tomorrow will hopefully see me back with the cycling club in Naas for the first time in about a year, I hope to train with the cycling club over the winter, the spin is a good workout, very disciplined and it's great to just show up pedal and not have to worry about what route, where the wind is coming from or any of that stuff. As my spins get longer I will do the tri club session first then the cycling club spin and ride home which will be close to 5 hours each Sunday. All sounds very easy now sitting here typing in the comfort of the shop....lets see how the reality works out.. Confused

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Tuesday, September 30 2008 @ 10:37 AM GMT Daylight Time

Sunday
3 Hour bike spin with the cycling club, a little hillier and faster than I had intended so I didnt do the full distance with them. I think one of the main things I want to improve this winter and next season is consistency.
I think I have always just trained for "This session" now, not thinking that going too hard even if I feel good will take from tomorrows or next weeks training. This would lead to missing days towards the end of a training block.
So when I realised that the spin would be a good bit longer and harder I decided to swallow my pride and head back. I could have pushed on and finished it but training this week would have suffered.
Tuesday:
Short gym session this morning and probably a swim this evening.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Tuesday, October 07 2008 @ 05:15 PM GMT Daylight Time

Ambition to train is far outstripping actual training at the moment....
Tuesdays planned swim turned into something that wasn't swimming and in fact wasn't even training.....
Wed:
Went a bit better today, I actually did make 3 sessions!
AM 1000mt swim and a short gym session
PM I did a really good run with Bernie, canal path, trail and across a golf course. Good pace and really enjoyable.
Thurs
AM Gym session
Friday
.....emmm....no training today...
Saturday
Back with the masters swim club and was hoping to sneak in unnoticed into the slowest lane...had a wee problem getting out of bed on time so was a little late arriving and they were in the pool when I got there and couldn't slip in without being seen...Anne put me in lane 2 after some serious protestations about not getting in lane 3 (Faster one) not ready for that sort of pasting just yet....
Some of these masters are really big guys, you know when you show up at the first session you think he doesn't look so fit....then you get in the next lane and when he goes by so quickly his bow wave splashes you right over the lane rope and into the wall....while trying not to swallow too much water and recovering from a mild concussion you vow never again to judge a book by its cover....
Anyway I had planed on a short 1000mt swim but did somewhere close to 2000 lost count after the concussion..
I headed up to the gym for a short session after the swim.
Sundays A big day of doing nothing....which I repeated on Monday, Tuesday would be different I vowed and had the kit bag packed Monday night for a run and gym session before work, 6am and I hit the snooze button, again and again for about 30 mins before giving up and turning off the alarm So no sessions today either....
Tomorrow I will do something if it kills me...
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Saturday, October 11 2008 @ 04:42 PM GMT Daylight Time

Wed:
I finally manage to drag my ass out for a run, albeit a short one...5k easy pace, felt good and waaay more satisfaction than I deserve for such a short session....
Thursday:
Ran again this time going a little further, 6k... I'm getting really ambitious here...
Friday:
Unbelievably tired, ran with Brendan and it almost killed me....8k including some strides. If I hadn't been with someone I would have packed after 10 mins, I didn't even talk much, Brendan provided all the conversation thankfully, it helped keep my mind off how knackered I felt....gotta start getting some early nights..
Sat:
Masters swim 1600mts still tired but not as bad as yesterday. I also did a short gym session.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Sunday, October 26 2008 @ 02:41 PM GMT Standard Time

Sun : Bike Ride 2h30, easy spin on rolling roads. This was my longest spin on my fixed wheel bike and it went well except the new saddle nearly killed me....
The rest of this week was a bit of a disaster with only a couple of short runs the masters swim on Saturday and 2 of short gym sessions.
Sunday : Mtb spin 1h30 I was tired starting but gradually got into it and ended up pushing on hard for the last 30 mins. I quite enjoyed the session but still reckon I will do more road work over the winter, the mountain biking doesn't excite me the same way it used to.
Wed 45 minute run easy pace and an hour in the gym
Fri: Run 40 mins and 1 hour gym session, I am working mostly on strength work for the swim as this has always been a weakness for me.
Sat am: Masters swim, I struggled with this as the arms, shoulders and chest were still tired from yesterdays session.
Sat pm : Gym session mostly core work, I'm hoping the core sessions will help with running form, I found myself getting pretty sore on the Ironman run this year, I would put this down to zero core work....
Sunday am : Run 1 hour easy and a short swim.
All in not a great 2 weeks as regards volume but I am just trying to stay active at the moment. I think the core and strength work will pay off in the long run.
I have recently moved house and am still trying to find a routine that will allow regular training sessions, as I get settled into a routine I am hoping to gradually increase weekly hours to about 10 until Christmas then look at a specific build for the Ironman. Until then I will focus mostly on the run as I feel this is the area I can make up the most time on.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Thursday, October 30 2008 @ 04:17 PM GMT Standard Time

Sunday pm:
I had a free hour so headed out to the gym after work.
Monday:
I got a phone call from a mate to see if I fancied a spin, this was motivation enough and I headed out for a couple of hours. Weather was perfect for winter cycling, no wind, crisp and bright sunshine. We did a little under 2 hours.
Tuesday:
I ran with a friend in a local forest, we did about 9-10k. It was really enjoyable and a nice change from running in parks and on the road.
Wednesday:
Week is going well and I got a run in again before work, 10.5 k easy pace followed by a 30 min gym session.
Thursday:
Motivation is good, starting to feel like training is going well and I got 2 sessions done again this morning, 45 min run and a 30 min gym session.
I am really starting to get back into the habit of training even just for short sessions and am enjoying it again, the discipline in sleeping, eating, preparation and all that goes with it. I also like the satisfied tiredness that I am starting to get again at the end of the day.
Starting to hit the target of staying consistent with the training, thats something done 8 of the last 9 days.

Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

First | Previous | 6 7 8 9 10 11 12 13 14 15 16 17 18 19 | Next | Last

Topic Legend:

	Normal Topic
	Locked Topic
	Sticky Topic

	New Post
	Sticky Topic W/ New Post
	Locked Topic W/ New Post


	Subscribe to this topic

You may not post messages

Filtered HTML is allowed

Words are censored