Training Week 2

This was really my first week of proper training but it is week 2 in Don Fink's 30 week program so week 2 it shall be called. I really enjoyed training this week. It has gone well. I can feel myself getting better and stronger which is always encouraging. The progress I've made in the swimming is also filling me with confidence.

Swimming
Time in water: 2 hrs 18 mins
Estimated Distance: 1602 meters

Running
Time: 1 hrs 25 mins
Distance: 8.6 miles

Cycling
Time: 5 hrs 10 mins
Distance: 69 miles

Totals
Sessions: 13
Total Time: 8 hrs 53 mins

Now, non of these figures are quick. Far from it, they are painfully slow and at times, it has been hard to follow the program and not run or cycle faster but I have to keep telling myself, its not about speed. Speed does not matter. Endurance, form, technique and staying injury free for 30 weeks are what its all about.

Next week is very similar with a slight increase in Sunday's run and I will increase one or both of the swims from 35 to 45 minutes.

Fred Whitton Places

I just found out that I have a highly saught after place in the Fred Whitton. It is key to my training and a ride that I really enjoyed last year. I'm chuffed.

My mates Ed, SimonO and Bob have got places as well as blog friends Rob Shipman and John Sutton. The race for a sub 8 hour time is on.

First swimming lesson

I cycled in the pouring rain up past Liverpool Street Station to Market Sports gym for my first lesson with SwimForTri. I didn't really know what to expect and I had images for doing an hour of lengths and struggling. I had my new flins, pull-bouy and tight speedo jammer swimming bottoms. Was this really me?

There were 8 in the class and as we talked to Maxine, the coach, it seemed that we were all at different stages. The two other blokes in the group both looked quite athletic but said their swimming was poor. All of the class were planning a triathlon during the year. I didn't mention the Ironman, only the Blenheim tri.

We began with a couple of lengths to show Maxine our current ability. I tried to concentrate on some of the things I had read about in Don Fink's book and I did OK. Next we looked at drag and pushed off from the side in an aerodynamic (aquadynamic?) shape and then a bad shape to see the difference.

Then we did some kick drills. We had our hands together out in front and tried to go as long as possible with just kicking. If we came up to breath, we just got back in the same position afterwards. This felt harder than it should have been and it wasn't long before I was told why. My legs hang deep in the water and I kick with my knees instead of my hips. I tried to correct it during the rest of the lesson but its something I will have to work on.

We finished with some breathing exercises designed to teach us to breath out of out nose and then in through the mouth. I did feel better doing it this way then just using the mouth. It reduced the feeling that my nose if sull of water which I hate.

All in all, a good lesson. I didn't feel out of place and it is pleasing to hear others talk of the same problems and fears about swimming that I have.

Busy morning

I had my induction at my new gym booked for 8am today so I got up in the dark and dressed in many layers before heading out on my bike to ride down to Tooting. We don't have all the snow in London like most of the rest of the country but it is cold here and a bit icy.

I did my pointless induction ("Have you ever used a treadmill") and then went to the pool. This was my first swim in a 'proper' pool with other swimmers and I was nervous. I chose a lane with the least people and set off next to the pool-side. My aim was for 30 minutes of easy swimming, trying to think about my breathing and to relax. The first length of the 33 meter pool was fine. I felt relaxed and comfortable. However, as I turned and swam back away from the wall, I got panicky. I felt really uncomfortable with the realisation that I could not stop. Given how good I felt on the first length, I knew this was ridiculous but I couldn't stop the feeling. So I moved to the side of the pool and did my lengths next to the wall. No one seemed to get annoyed by this and I was able to complete the 30 minutes. It was a start of sorts but the thought of doing 119 lengths in less than 2:20 seems impossible.

It was then off to the gym. I did a 35 minute run on the treadmill which was OK. I had a little discomfort in my right knee which is a hangover from December's marathon. I must be mindful of it and I might need some physio when the mileage increases. I then did a lot of stretching, used the foam roller, did press-ups and then some weights. A good session.

This is actually my first week of my 30 week program but I start properly on Monday as I wasn't sure what condition my leg would be in after the operation. Thankfully it seems fine.

New Gear

With my new training program based entirely around heart rate zones, I needed a decent heart rate monitor. I have my Garmin Forerunner 301 which has heart rate but I have always found its performance patchy. It ofter loses reception and even when connected, it has too many random spikes to be entirely useful. So, after lots of research, I have ordered a Garmin FR60. It gets great write-ups and comes out best against its competitors like the Suunto t3c or the Polar RS400 or Polar F11.

Then, after the key broke off in my lock on my run-around bike, I have been getting the bus everywhere. Its a waste of £1 per trip and it takes three times as long. So, I took a big gulp and went down the local bike shop.

I came back with this; a Ridgeback Rapide Speed hybrid. £300 was the least I could spend and still get a decently made bike with mudguards and a rack. It rides well, seems sturdy, has a triple and changes pretty quickly. It feels like an unusual position compared with my road bike but I guess that's expected. I've never going to do long rides on it so that's not a problem.

I could have got a slightly cheaper bike from the Internet or a slightly better bike for £300 but I wanted to support my local bike shop. I would hate to see it disappear.

Becoming a swimmer

I've never been much of a swimmer. Not because I tried and failed but because I never really tried. I did learn to swim when I was at school and I passed the usual distance badges but I never took it further. Then, I got very body conscious and decided that taking my top off was not nice for anyone.

It has taken many many years, a desire for a new challenge and a great wife telling me not to be so stupid. Centre Parks was a great place to start. Compared to some of the people there, I look like an athlete. As I mentioned in my previous post, the first swim was a splash around with the kids and the second was a proper 40 minute swimming session.

I did a bit more before the end of the holiday with mixed results. I have to concentrate so hard to avoid swallowing water and as soon as I get tired, it goes to pot. I also still feel a panicky when out of my depth which I am going to have to overcome. I guess this will improve as I get more experienced and stronger.

I have changed gyms to one in Tooting which has a pool and I plan to get another few sessions in before my lessons start on the 16th.

Happy New Year

Happy New Year to one and all. I hope your celebrations went well last night. Fairly tame hear in Centre Parks with a meal and then impressive fireworks with my wife and kids but all good fun.

I can't quite believe its 2010. It seems only yesterday I was sipping champagne and saying how shocked I was that it had changed century but that was a decade again and a lot has changed.

Looking back I achieved a long in 2009. I took up cycling again, covered nearly 4000 miles and completed the Etape. I still managed 570 miles of running and finished a very tough marathon. But that is all in the past and like a shark, I need to keep moving, focus on new goals and make plans (does a shark make plans). And that of course, is the marathon and the ironman.

With this in mind, I really want to start training. Its been over two weeks since the operation and its all going well. I had my stitches out on Tuesday and all my wounds are closed. I still have a bit of pain where I am bruised but nothing too bad.

After leaving my Mum's in Devon, we went to Longleat for four days in Centre Parks. I went swimming with the girls and just had a mess about and a little swim to see how I felt. I had been told by different doctors to wait between 3 and 6 weeks before exercising but I felt completely fine after the swim. No pain, no discomfort, no issues as far as I could see and feel. Foolishly or not, I declared myself fit.

So yesterday I went for my first proper swim in about 8 years. There is no dedicated swimming pool in Centre Parks but given the number of wave pools, slides, rapids and outdoor heated pools, the main pool area is not that busy. I'm guessing its about 20 meters across and I started doing laps. My aim was between 30 and 45 minutes. I think I did about 40 mins with a small wait for the wave machine half way through. I tried to concentrate on some of the technique I had seen in a swim DVD that came with a Tri220 mag. I also listened to things my daughter had told me about pointing your elbow (she is an excellent swimmer). I was fine at times but struggled to breathe when turning to my left. Got a few mouthfuls of water and had a few panics. I did 28 widths and was pleased but know I have a long way to go.

I have also done a bit of cycling with my daughter on a tag-along. She is getting big and there are a lot of hills so its hard cycling. I might have overdone it a little yesterday so I'm taking it easy today. Then back in the pool tomorrow as I want to get as confident as possible before my lessons start on the 16th.

I wish you all well with whatever plans you have for 2010. Special thoughts to Ed who is still struggling with his chest. Get well soon.