Training diary for first OD event -- winter 2010
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Training diary for first OD event -- winter 2010
Postby SeditionTrial » Mon Jun 14, 2010 11:23 am
Run: 10km in 51mins (5:06min per km; 11.8kph).
Bike: 42.4km in 97mins (26.2kph).
Swim: 1km in 35min (3:30min per 100m); extrapolated 1.5km time 47.5min
Total time (including extrapolated swim time): 195.5min
I think swimming and bike will be where I can make the most gains to crack three hours -- this is my first goal. I will also need to allow for transition time, which I haven't done so far. Some cheap bike gains will come from not having to slow down for traffic, snarly bike lanes and side street turns on the day. I don't know if I have a heap of improvement in me in the run -- I feel absolutely caned at the end of this discipline, and I had not run 10km before starting this program (although having said that, I have now done it 5 or 6 times).
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Tue Jun 15, 2010 1:36 pm
Just remember how much time you spend swimming vs running and cycling (although swimming and running are similar for you ....). Join a squad for swimming but you may get best improvement for effort by focussing on your cycling.SeditionTrial wrote:I think swimming and bike will be where I can make the most gains to crack three hours -- this is my first goal.
Don't worry about allowing for transition time - you always go faster on race day so just make sure you go fast enough for transition to be added and you still come in under goal.
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Thu Jun 17, 2010 11:09 am
Are you training?
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Sat Jun 19, 2010 7:27 pm
Thursday training: a bit weak. I did do a PB at the pool -- 41 minutes for 1.5km. This is obviously still quite slow, but a lot better than previously. Bike I had to write off (not my fault, a tradesman turned up v late and I had to wait for him). Two games of indoor soccer took care of the rest of the evening(good sprint training). Bruised my forefoot / toe, so was worried I wouldn't be able to train this weekend, but it got better.
Saturday training (instead of Sunday this week):
Bike: 40.9km in 91minutes. Avg speed 26.9kph. Slight improvement on last week.
Run: 10km in 52minutes. 5:12 per km. Avg speed 11.5kph. A bit slower, but I wasn't pushing hard.
Pool: 1.5km in 42minutes. 2:48 per 100m. Also slightly slower than Thursday, but I swam at the end of the day.
Total time: 185minutes. Improvement on last week: 10.5minutes.
Happy with my improvement so far, but I am sure these first gains are going to be the largest and easiest. Hoping to crack three hours next weekend. Would also like to bring my 100m splits down to 2:30 -- according to SwimSmooth website, if your 100m splits are between 1:45 and 2:30, you can consider yourself and "intermediate level swimmer", whatever that means!
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Mon Jun 21, 2010 4:16 pm
Not a problem.SeditionTrial wrote:@CB: Thanks for checking in on me.
Any luck in finding a way to fit more training time in?
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Mon Jun 21, 2010 9:06 pm
No, still only 2 days a week at the moment. But have been finding the rest days are good for my joints, which tend to be a bit stiff for about 48 hours after each long session. Might have to switch to individual discipline training in the mornings soon, just to fit a few more sessions in, and to better focus on each one. Will have another look at it once I stop making progress on my current schedule.ClownBoy wrote: Any luck in finding a way to fit more training time in?
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Tue Jun 22, 2010 7:34 am
Absolutely. Start now if you can.SeditionTrial wrote:Might have to switch to individual discipline training in the mornings soon, just to fit a few more sessions in, and to better focus on each one.
1-2 bike sessions, 30-40km as fast as you can would be awesome. Your run you only have to maintain. Your swim might come 5 (or even close to 10!) minutes faster with effort but you could cut 20 minutes or more off that cycle in the next few months.
So reward for effort says if you hammer the bike you will be what you pay for.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Thu Jun 24, 2010 8:57 pm
Quite a pity because I was on track to smash my PB (ended up smashing myself instead!)... will edit post with my time later (important to get one's priorities right). *** EDIT: had travelled 20km (AT) 28.5kph at time of crash ***
Pool (beforehand) was a little more successful -- 1.5km in 40min, new PB.
Just got back from hospital (CT head and cervical spine), but feels like soft tissue injury to shoulder and hip only -- no significant strike to the head, no headache, neckache, loss of memory or loss of consciousness (or other neuro symptoms I'm aware of).
Loaded up on paracetamol, ibuprofen and codeine, hoping not to have to have time off work tomorrow, or too much time off training (won't be riding the MS Brissie to Bay ride on the weekend tho...), maybe back to my schedule next week.
I will not be riding at dusk or after dark from now on. I did absolutely nothing wrong, but I still could have been killed.
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Thu Jun 24, 2010 9:15 pm
Otherwise you have very little recourse if she refuses to pay the $$ - even if some injury becomes apparent a couple of days from now.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Sat Jun 26, 2010 9:32 pm
So instead of km and times, today's log is about costs:
LBS estimate to repair front wheel, carbon fork, handlebars, shifters (you can only buy them as a pair), seat and carbon seat post, including parts and labour: Approx $1100. (bike only cost $1350 new, so I am definitely going to invest in a whole new bike instead).
Front light (switch is now broken): bought off Wiggle as part of front/back set, approx $60 I think.
Mobile phone (crushed to oblivion between my corked thigh and her front fender): $350.
Helmet (didn't sustain a blow as far as I know but I am sure you are supposed to replace it after an incident): approx $80.
Two physio sessions (one today, one next week): $170. (Physio said her insurance should cover, and if they kick up, I will be covered by my own insurance).
Estimated total claims: $1760
Being able to walk away from the scene of the wipe-out , and going home to tell my pregnant partner what happened: priceless.
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Mon Jun 28, 2010 8:07 am
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Sat Jul 03, 2010 10:27 pm
Notwithstanding I am hopeful of a light session tomorrow including all 3 disciplines (report to follow).
New road bike today!! Link to promo pic of new bike
Insurance paperwork is also slowly progressing...
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Mon Jul 05, 2010 9:23 pm
--------------------------------------------------
28.44km in 1hr 10min 30sec (avg 24.2kph).
250m in the pool (not timed, ribs and shoulder a bit sore to complete anything further).
Still no run: back to soccer on Thursday night I hope!
Ride was obviously quite slow compared to last time, but I wanted to get a feel for the new bike, make sure of the handling, shifting and brakes before I pushed it.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Tue Jul 06, 2010 8:35 pm
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Thu Jul 08, 2010 9:45 pm
Also a slooow ride this morning -- too cold at 6:30am, and I pulled my shoulder yanking my beanie out from under my helmet at 7am once I had warmed up a bit. 18km at 23kph (bleh).
Maybe I am training too soon after the accident, and risking/causing re-injury: physio did say it was ok to start back -- have to see how things pan out for planned faster ride on Sat morning
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Fri Jul 09, 2010 8:22 am
In the past, when I have been concerned about injury I have approached it by planning my reduced workload then sticking too it - but not worrying about speed.
So if I decide to drop from 6 2km swim sessions to 3 2km sessions because I have experienced some shoulder pain - I:
1 - Decide it in advance (as oppossed to standing on the side of the pool and deciding to do a 1km session only or waking up Tuesday and deciding to give it a miss) and
2 - If the shoulder pain starts to twinge at the 1km mark of my usual pace - I drop back and finish the 2km in a very relaxed style.
The exception is when you experience the sharper pain that is the sign of an injury occuring - you always stop now.
The reason being - during your normal training when you feel at 100% capacity (if you are like me) there are days where your enthusiasm is a little lacking, or it is cold, or you are feeling stiff, etc. These all pass once you get warmed up but it is when you feel this way that a seemingly viable excuse (like your recent accident) can prompt you to alter your training on a whim.
The other benefit is that one day, during a race, you will likely experience a sudden tightening in your shoulders or, as per my example, some shoulder pain. If you have training in safe but non-perfect condition you are better placed to keep going.
So if I was you, I would mark out a level of training that I thought was appropriate for the next week (and by then I would go back to my normal training) then I would stick to it and allow only a mid session slow down as a change.
Just my 2c - good job on your training buddy.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Sat Jul 10, 2010 5:29 pm
Ride 44km in 110min at 24kph -- I am not going to comment on this, except to say that next week it will be better.
Swim 1.5km in 37min, 100m split 2min28sec! If I keep this up, it means I have achieved my goal of swimming sub 2:30 100m splits!
Run tomorrow: goal is to be under 53 min, hopefully close to 50min. Will post back with time.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Wed Jul 14, 2010 9:34 pm
Seem to have some kind of problem with lateral meniscus / lateral cartilage in my right knee: stiff on Saturday after the ride. Pain on walking on the flat after 100m or so. More severe when going downhill. Not the sort of pain that you can push through either, more the sort of pain that you really don't want to exacerbate.
Have done a bit of research and it seems the best thing is rest, ice, anti-inflammatories, etc... will see GP or physio if it hasn't resolved by next week, and in the meantime I am going to increase my swim training, and see what happens. Plan for 2km at the pool tomorrow, and will try to up it another 500m to 2.5km on the weekend. Will also see if I can introduce a third swim session during the week (or maybe just train twice at the pool on the weekend).
On the TV they make it seem so easy -- you just eat five weetbix a day, and hey presto!
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Thu Jul 15, 2010 8:31 am
It is easy - it will be the easiest hard thing you have ever done. But you need 6 wheetbix.SeditionTrial wrote:More injury dramas. (@CB -- this one is real, I'm not just being lazy, honest!)
On the TV they make it seem so easy -- you just eat five weetbix a day, and hey presto!
And what is this about me being a hardass? Okay - maybe a bit.
Go see your GP now if you are concerned so you can do what he says now. Up your swimming (as you suggested) but don't worry about training more than 2km in a session. Do at least 3 session a week if you can - while injured. Try some of the following so you are not bored (I can't take credit - my coach helped me with these).
I put the times together using your goal of 2:30/100m. Don't up the speed until you can hold the pace for your whole session!
These use interval training. So when it says "3x300m on 7:30" what you are aiming for is to swim 300m in just under 7 minutes, 30 seconds - rest until the 7:30 mark then repeat - 3 times. Ideally you want to finish in around 7:20 so you get a 10 second rest before starting again. These are my anaerobic threshold sessions - focussed on maintaining pace for your whole race. If you cannot finish in the time indicated - just rest 5 seconds then do your next set - speed will come. If you hit right on 7:30 - no rest for you, keep going bunny boy.
If you consistantly miss 7:30 - even on your first set, move the times back to 7:45 (and move theo thers accordingly. You will not get anywhere if you spend the entire session behind the mark.
Session 1:
200m warm up
3 x 300m on 7:30
3 x 200m on 5:00
3 x 100m on 2:30
Session 2:
200m warm up
2 x sets
400m on 10:00
300m on 7:30
200m on 5:00
100m on 2:30m
rest 2 minutes
P.S. - Injury prevention = Stretches, ice immediately after you finish a ride with joint pain, medcial experts and incorporate some weights work to help strengthen your joint support structures, help with flexibility, etc/
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Thu Jul 15, 2010 9:27 pm
Tried to remember CB's training plan, but didn't quite manage it. Instead I did:
200m warm up (ended up being at 5:00)
300m at 7:30
200m at 5:00
100m at 2:30
300m at 7:30
200m at 5:00
100m at 2:30
200m at 5:00
The actual times were between 2min and 2min 10 for the first 500m, after which I rested until the allotted times, then I found I slowed down, so that I wasn't getting rest between laps. Knee feels a little better, but def not up to serious weight bearing cardiovascular work yet -- will see how it goes with light walking next week. Physio booked for next week to see if they have any helpful thoughts. Otherwise I will be arranging MRI toward the end of next week.
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Re: Training diary for first OD event -- winter 2010
Postby ClownBoy » Fri Jul 16, 2010 4:27 am
If you keep that up for a couple of weeks, you will find you can better judge your speed t bring those first few back to 2:20 + 10 sec rest and that plus increasing fitness will help you to bring the following sets up to 2:20 + 10 seconds rest.
Like running - pacing is key in long distance.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Fri Jul 16, 2010 8:16 pm
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Sat Jul 17, 2010 10:46 pm
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Sun Jul 18, 2010 9:55 pm
1800m in 47min, for 2:36.7 100m splits. No pauses. Seems like it is a bit faster to turn and push off every 25m.
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Re: Training diary for first OD event -- winter 2010
Postby SeditionTrial » Tue Jul 20, 2010 9:11 pm
Walked to work with no knee pain today! (a little less than 1km). Will try some light jogging and riding on the weekend if I can keep pain free.
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