Happy to report another solid weekend of training is in the bank.
Friday was the long swim at Champion Lakes (as previously mentioned) and a 'recovery' run around Bibra Lake (6km) with Lisa and Helen.
Saturday was a long ride (surprise surprise). Unfortunately mum accidently took my phone instead of hers when she went out on Friday night and I did not get a message from Johan letting me know our usual ride was leaving earlier. So I tagged along with Lisa and Helen with a group that goes down the freeway.
It was a slow start to the ride, with my cable to the front derailleur coming loose leaving me in the small chain ring for a while (not ideal down the freeway). I managed to fix it thanks to Helen's allen key (thanks Helen!). After the turn around I did an effort but unfortunately got a flat....I bumped into Matty Burton on the way and rode with him for a while. Was great to chat to the 18-24 Ironman World Champion about his race in Hawaii amongst other things.
I ended up with just over 200km and felt very strong towards the end. My nutrition is now tried and tested and I am again feeling confident with my nutrition plan. I had a great run off the bike and I was supported my Lisa on her bike giving me water! Thanks Lisa :-)
A Saturday arvo swim and my body felt surprisingly good considering the punishment it had earlier in the day.
Sunday was a LONG run. 36km to be exact... the longest run of my program. I started off nice and easy and built into the run. Again race nutrition was a key to the session and I feel like I am on the right track. I bumped into Johan at about 21km and had a chat with him and once I gto going again, the legs felt a little heavy. At 30km I had a coke, which is what I will be using in the race and I felt amazing after that. Was a great feeling getting 36km under the belt!
Today was a recovery day with a sleep in and a massage in the arvo. My legs needed it!
5 weeks to go and I am loving every minute of training!
Monday, October 31, 2011
Friday, October 28, 2011
No news is good news
Well it has been a while since my last update... but i suppose no news is good news!
Training has been going to plan and I am feeling ready and confident for Ironman Western Australia.
The last week has given me a lot of confidence in my preparation with some great training sessions. Last Saturday was a long day on the bike (200km) followed by a short run. Sunday, a solid 32km run followed by 6km fartlek run in the evening, giving me a total of 38km for the day.
Today was a public holiday in Perth thanks to GHOGM and we had an open water swim at Champion Lakes. I had a great swim and I finally felt like I could swim again! Happy Days :-)
Another couple of big weeks in the program!
A big congratulations to Matty Burton on his win at the Ironman World Championship (18-24 age group) a couple of weeks ago. The way Matty prepared for this race was very inspiring and his win was well deserved!
Will try and keep my blog updated over the next few weeks.
Cheers,
Andy
Training has been going to plan and I am feeling ready and confident for Ironman Western Australia.
The last week has given me a lot of confidence in my preparation with some great training sessions. Last Saturday was a long day on the bike (200km) followed by a short run. Sunday, a solid 32km run followed by 6km fartlek run in the evening, giving me a total of 38km for the day.
Today was a public holiday in Perth thanks to GHOGM and we had an open water swim at Champion Lakes. I had a great swim and I finally felt like I could swim again! Happy Days :-)
Another couple of big weeks in the program!
A big congratulations to Matty Burton on his win at the Ironman World Championship (18-24 age group) a couple of weeks ago. The way Matty prepared for this race was very inspiring and his win was well deserved!
Will try and keep my blog updated over the next few weeks.
Cheers,
Andy
Saturday, October 1, 2011
'Big Training Day' #1
I have just completed a huge day of training in preparation for Ironman Western Australia - which is now 9 short weeks away!
The focus on the day was to work on pacing and race nutrition. I chose to do it solo and stick to the flats on the bike to get used to being in the aero position for 5+ hours.
After a solid ride it was home for an hour to refuel and prepare for task 2, the long run.
Following the run, it was home again and off to the pool for a recovery swim.
A solid day in the bank. I'm ready for bed!
Day off tomorrow = sleep in!
Good night
The focus on the day was to work on pacing and race nutrition. I chose to do it solo and stick to the flats on the bike to get used to being in the aero position for 5+ hours.
After a solid ride it was home for an hour to refuel and prepare for task 2, the long run.
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| Nutella & banana on toast to keep me going :) |
A solid day in the bank. I'm ready for bed!
Day off tomorrow = sleep in!
Good night
Sunday, September 25, 2011
Quick trip to Sydney
I am currently over in Sydney at the Triathlon Australia Nation Conference, along with 9 other TWA club reps. The conference 'Building our Base: Foundations for the Future' has been about building participation in the sport from a club level.
It is been a great opportunity for me personally to meet and have a chat with other club presidents/reps to get a better understanding of my role as president of the Fremantle Triathlon Club. I have lots of ideas and have a better understanding of the national structure of triathlon.
Will be back home this evening ready for the final count down to the Busselton Ironman - 10 weeks to the day!
Happy to report training is going well. I have a big day on Saturday which is has been called 'Big Training Day' (BTD)- will be a good opportunity to test my some carbo loading, pre race nutrition, race nutrition, pacing and how my body reacts. I am not overly concerned about it as I have had some big training day over the past few months which I have handled really well.
Not much else to report at the moment, life is busy, the days are not long enough and it is becoming increasingly hard to fit everything in - all part of the journey and I wouldn't have it any other way.
It is been a great opportunity for me personally to meet and have a chat with other club presidents/reps to get a better understanding of my role as president of the Fremantle Triathlon Club. I have lots of ideas and have a better understanding of the national structure of triathlon.
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| View from my room overlooking Botany Bay |
Will be back home this evening ready for the final count down to the Busselton Ironman - 10 weeks to the day!
Happy to report training is going well. I have a big day on Saturday which is has been called 'Big Training Day' (BTD)- will be a good opportunity to test my some carbo loading, pre race nutrition, race nutrition, pacing and how my body reacts. I am not overly concerned about it as I have had some big training day over the past few months which I have handled really well.
Not much else to report at the moment, life is busy, the days are not long enough and it is becoming increasingly hard to fit everything in - all part of the journey and I wouldn't have it any other way.
Sunday, September 18, 2011
The ups and downs of training
The last three weeks have been tough both mentally and physically and I have been very busy with work!
Training in general has been going really well, however there have been a few days where I have fallen apart. I have found in these couple of sessions my thoughts quickly turn very negative, doubting my ability and questioning my reasons for doing the ironman. I have written my goals down and my mantra I have been using - 'Earn the Dream' and refer back to these to help get me back on track.
It's all part of the journey and I am loving it!
I have just been sent through my program for the next two weeks and the fun it about to start! 11 weeks to go.
Training in general has been going really well, however there have been a few days where I have fallen apart. I have found in these couple of sessions my thoughts quickly turn very negative, doubting my ability and questioning my reasons for doing the ironman. I have written my goals down and my mantra I have been using - 'Earn the Dream' and refer back to these to help get me back on track.
It's all part of the journey and I am loving it!
I have just been sent through my program for the next two weeks and the fun it about to start! 11 weeks to go.
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| Some TP work on the legs after the weekends training |
Sunday, September 11, 2011
Learning to ride
A few photos from last weekend where I had my first ever ride on a motor bike!
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| Dave teaching me how to ride |
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| First ride by myself! AWESOME :-) |
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| Lisa and I |
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| Dad and I (it was Fathers Day) |
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| Group photo time! |
Thursday, September 1, 2011
Love the run
+ Work = sore legs
This pretty much sums up the last few weeks (and next 13 weeks).
I have just had my biggest running week (not technically the weeks in my diary, but a 7 day period from Thursday to Wednesday) - clocking up 103.5km!
Thursday - 10.5km in Kings Park
Friday - 11.5km 2 laps around Bibra Lake
Saturday - 4.5km off the bike
Sunday - 30km City to Surf Half Marathon (1.28) and a cool down run back to the car
Monday - 12km recovery run
Tuesday - 15km with 7km of intervals
Wednesday - 20km mid distance run
Total = 103.5km
Very happy with how my body is responding to the increase in running volume. Now its time to introduce another ride in to the program!
Today is the first day of Spring and Perth has turned on the weather. I am really looking forward to getting out and doing an open water swim over the next few weeks.
Thanks for checking in!
Andy
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