LONG TIME NO SPEAK?
It has been too long since I last posted, so many apologies for that,
Early February was a carbon copy of January with a leg injury striking again in exactly the same place.
This was due to racing cross country in a club hosted running event, and although I knew that I should have stopped? I foolishly ploughed on causing more damage.
Most of February was spent trying to get better and yet still keep up the hard work.
I managed fairly well and was able to do a 65mile sportive which had a few hills? one which was 16% and made the leg tighten up, but I survived and kept the mileage up.
March was a good improvement with the running now up to 16 miles and although not enough long rides done yet a 60 mile sportive felt surprisingly comfortable and felt OK at the finish and I recovered well over the next day or so.
I have been able to stay committed to the turbo though,and particularly a hard hill climbing session devised by Lance Armstrong's coach ! So hopefully that will pay off come July.
A few cyclosportives have been looked at and the next one that i have entered,moves the distance up to 82 miles in distance.
I then have a 2-day peak district weekend planned with 3 very hilly sportives planned in the 100 mile distance bracket in the Peak district, north york moors and snowdon so hopefully that will prepare me for what is required.
So after a good start, a big 2 month hiccup, things are now coming together again and looking more positive.
Tuesday, 16 March 2010
Saturday, 23 January 2010
Back to normality? Well not quite!
Well after the cold /flu that I mentioned in the last post, We then had Christmas and icy un-rideable roads in most parts of the UK! We then flew to Canada! for two weeks, to see our son get married, and to do some good snowboarding, on Canada`s famous powdery snow.
With outside air temperatures as low as -35degrees Celsius, it meant there could be no outdoor cycling or running for me during the stay, so I had to make best use of the hotels limited gym facilities? but I did manage to train nearly every day, and get at least an hour on some form of exercise.
Back home and straight into a 5 mile cross country club race and after two miles, Achilles tendon/calf problems can be felt, I carry on? dropping two minutes in the last mile, and then spend all this week struggling to put any weight on the leg, let alone run!
However this has made me focus on turbo session,s or road cycling, as this training is not weight bearing and as long as I don`t go mad on climbs or speed work, then it is helping the leg heal, and getting me back on the bike has been so enjoyable.
Overall, this period, although frustrating, has given me a mental rest, and a new, fresh desire to push on, I think my general fitness has maintained it`s level fairly well, considering,and will only need sharpening up, and a few good long sessions to get me back in the swing of things, loosing a few gained pounds in the process.
The leg injury is the concern though?as I want to get going. but cannot, which as you can imagine is very frustrating. but that is not the end of the world, and as long as I can get out on my bike and enjoy myself ,then that is fine and I am sure that the rest will come with time.
With outside air temperatures as low as -35degrees Celsius, it meant there could be no outdoor cycling or running for me during the stay, so I had to make best use of the hotels limited gym facilities? but I did manage to train nearly every day, and get at least an hour on some form of exercise.
Back home and straight into a 5 mile cross country club race and after two miles, Achilles tendon/calf problems can be felt, I carry on? dropping two minutes in the last mile, and then spend all this week struggling to put any weight on the leg, let alone run!
However this has made me focus on turbo session,s or road cycling, as this training is not weight bearing and as long as I don`t go mad on climbs or speed work, then it is helping the leg heal, and getting me back on the bike has been so enjoyable.
Overall, this period, although frustrating, has given me a mental rest, and a new, fresh desire to push on, I think my general fitness has maintained it`s level fairly well, considering,and will only need sharpening up, and a few good long sessions to get me back in the swing of things, loosing a few gained pounds in the process.
The leg injury is the concern though?as I want to get going. but cannot, which as you can imagine is very frustrating. but that is not the end of the world, and as long as I can get out on my bike and enjoy myself ,then that is fine and I am sure that the rest will come with time.
Monday, 28 December 2009
The dreaded slow down in progress is here?
Well it had to happen! and happen it did, after a slight calf muscle pull developed,
I carried on training and even raced a running cross-country event(which I did enjoy), and then got run-down, and picked up a nasty cold/flu. Luckily it was not one that progressed to an infection, but it did stop me dead in my tracks from training.
Although not welcome, I suppose it came at the best time possible, what with the snowy, icy, wintry conditions, Christmas and holiday time combined,I could just not go on the bike anyway, so have had to rest up, and only just ease myself back into light sessions on the treadmill and turbo trainer.
Santa was kind to me and now I am equipped with a Garmin gps and a nice new shiny triple chain set which I will fit when time permits, and then I can start tackling longer hills as the weather improves and the hill training done over the winter is put into practice, as I search out new routes wide and far away.
I will be mixing up the training for the next fortnight as personal circumstance dictate this but hopefully as the weather improves soon, then I can get my focus back onto the bike with new aplomb.
I carried on training and even raced a running cross-country event(which I did enjoy), and then got run-down, and picked up a nasty cold/flu. Luckily it was not one that progressed to an infection, but it did stop me dead in my tracks from training.
Although not welcome, I suppose it came at the best time possible, what with the snowy, icy, wintry conditions, Christmas and holiday time combined,I could just not go on the bike anyway, so have had to rest up, and only just ease myself back into light sessions on the treadmill and turbo trainer.
Santa was kind to me and now I am equipped with a Garmin gps and a nice new shiny triple chain set which I will fit when time permits, and then I can start tackling longer hills as the weather improves and the hill training done over the winter is put into practice, as I search out new routes wide and far away.
I will be mixing up the training for the next fortnight as personal circumstance dictate this but hopefully as the weather improves soon, then I can get my focus back onto the bike with new aplomb.
Monday, 7 December 2009
Training still on track.
Well, a little bit more time has passed and the training has remained constant, with the sessions feeling easier as I have grown stronger.
I have tried to steer away from competition, of any sort, as the strain of high intensity effort, is too draining, physically, to be able to maintain my endurance on the longer sessions that I am doing.
I am doing 6 sessions on the hard weeks and 5 sessions on the easier weeks, with a drop in distance to allow the body to recover.
The six sessions comprise the following elements, which I have identified as being crucial to any successful attempt on the TOURMALET:
2 recovery cross training type sessions, made up of 4mile run, 15min rowing and a short weights and stretching element to ease out the muscles.
Running club, speed work type session doing 400m, 800m, 1000m, or 1mile reps, done with appropriate recoveries in-between.
Cycle turbo trainer session done to boost climbing strength and endurance.
A long slow run, preferably off-road in a cross country type setting.
A long slow cycle ride, done at a very leisurely pace, concentrating on distance and technique rather than speed or going to off hard.
Hopefully this routine will cover the basic needs of endurance build-up, and also gaining the additional skills that will be needed come the big day.
The improvements are coming but it is still a long way off and a lot of work has still to be completed in the days, weeks and months ahead.
I have tried to steer away from competition, of any sort, as the strain of high intensity effort, is too draining, physically, to be able to maintain my endurance on the longer sessions that I am doing.
I am doing 6 sessions on the hard weeks and 5 sessions on the easier weeks, with a drop in distance to allow the body to recover.
The six sessions comprise the following elements, which I have identified as being crucial to any successful attempt on the TOURMALET:
2 recovery cross training type sessions, made up of 4mile run, 15min rowing and a short weights and stretching element to ease out the muscles.
Running club, speed work type session doing 400m, 800m, 1000m, or 1mile reps, done with appropriate recoveries in-between.
Cycle turbo trainer session done to boost climbing strength and endurance.
A long slow run, preferably off-road in a cross country type setting.
A long slow cycle ride, done at a very leisurely pace, concentrating on distance and technique rather than speed or going to off hard.
Hopefully this routine will cover the basic needs of endurance build-up, and also gaining the additional skills that will be needed come the big day.
The improvements are coming but it is still a long way off and a lot of work has still to be completed in the days, weeks and months ahead.
Friday, 20 November 2009
improvements starting to show?
A bit of time has now gone by and after more training sessions, things are starting to pay off.
The purpose at the moment is to increase my base level, with 3 harder weeks followed by an easier week, the training will be all geared with slow endurance type work, and general hill climbing work done on the turbo, a long slow run, but a running club night is still kept in there for variety.
My weight is another area that I looked at and a diet modifacation has seen my weight drop slightly and I am currently 75.9kg, but there is room to see a drop there hopefully into the 69 kg region?
My running times over 5k have improved by a minute and over 5miles it is a minute and a half, and I do feel stronger in my performances.
So things are going well, although I do appreciate that it will not always be as good as this, and there will be weeks where things go pear shaped as well!
The purpose at the moment is to increase my base level, with 3 harder weeks followed by an easier week, the training will be all geared with slow endurance type work, and general hill climbing work done on the turbo, a long slow run, but a running club night is still kept in there for variety.
My weight is another area that I looked at and a diet modifacation has seen my weight drop slightly and I am currently 75.9kg, but there is room to see a drop there hopefully into the 69 kg region?
My running times over 5k have improved by a minute and over 5miles it is a minute and a half, and I do feel stronger in my performances.
So things are going well, although I do appreciate that it will not always be as good as this, and there will be weeks where things go pear shaped as well!
Wednesday, 11 November 2009
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