Archive for Training

30 mins every day for 365 days

// January 2nd, 2010 // No Comments » // Training

I'm back with a challenge that will hopefully kick start some exercise in 2010. The last year has probably been one of the most sendentary for me. Most of my spare time was spent learning to play golf (I took this up in late 2008). I managed to get my handicap down to 15 but completely let the fitness stuff go (apart from an outing at the National Relays in Nottingham in August).

Many of the athletes I've coached have used the 30 runs lasting 30 mins over 30 days to get back into running. I thought I'd take it a step further an extend this out to a whole year. The challenge is simply to run for 30 mins every day for 365 consecutive days. Naturally the runs can be longer but the key is to run for 30 mins. The good news is I've completed 2 out of the 365 and it's going well! My main area of concern will be staying injury free so I'll be stretching well after every session. Illness is probably the other main enemy to the challenge and I'll just have to keep my fingers crossed for that.

I've got a place in the London Marathon in April and was toying with the idea of deferring it to 2011. However it might be nice, actually maybe nice isn't the right word, to actually run round in under 3 hours without putting too much into the training. Running sub 2.45 will take 70 to 80 miles a week of training but surely it's possible to run under 3 hours with around 40 miles of training. 

 

2 weeks to go. More tests today

// April 1st, 2007 // No Comments » // Training

I'm still struggling mentally to get most of these sessions done. Why was it so much easier when it was:

a) January

b) cold, dark and wet

c) 18 weeks till the big day!!

I managed to get everything done today that I wanted too. Granted I didn't run straight off the bike and granted I didn't run the full 2 hours. The data was good and I'm full of confidence now.

1) 3800m swimming at Hampton pool in the wetsuit. 54m55s

2) 1hrs 30 mins on bike including 15 mins warmup and cooldown. Main set was 1 hour @ an average of 140. Average power was a whopping 271 watts. I went through 30 mins and the average was 276. These a big figures.

3) 1hr45min run with 3 laps of Bushy Park 5k thrown in for good measure. Spent 1hr25 @ 140 hr. Laps of Bushy Park were as follows. Lap 1 – 21.13, Lap 2 – 21.23, Lap 3 – 20.45. That's 6.48s per mile. Nice! Bye

 

Training Log – 26th-1st April – 2 weeks to go

// April 1st, 2007 // No Comments » // Training

End of the first proper taper week and I did miss a few sessions this week. Mostly 1 hour bike recovery sessions.

Click here for the full break down.

100 miles, 20.2mph average and 126 average HR!!

// March 25th, 2007 // No Comments » // Training

I love stats! I love them so much that I trundled round exactly the same route as last Sunday.  Last Sunday I covered 100 miles in 5hrs5 mins for an average speed of 19.6mph. The average HR last week was 135.  

Today wasn't as windy as last Sunday and I was certainly feeling tired from yesterdays run. Due to the clocks going back and also lacking in motivation I actually set off at 1.30pm!!  I seem to get the sessions done but some of them have been a real struggle. Maybe the result of a 6 month build. How on earth I managed 12 months last time I'll never know. Sundays in the Barr household have far more appeal than slogging it out on my lonesome on the road. I'm really looking forward to a few lazy days with the most activity being helping Lauren down at the play park.  Todays ride started slowly with a favourable tail wind out to Windsor.  I opted to use the ride out as a warmup but was holding a pretty reasonable pace with the wind behind. I then did a race pace (holding 140hr) lap which only took 1hr6mins30s and the average speed was 22.2mph. Pretty impressive stuff. The only change this week was the aero helmet and the slightly reduced winds. The wind direction was certainly the best for the Windsor race course. Somehow it seemed to be more helpful than last week.  I decided that it was best to reduce the effort level for the rest of the ride but still managed to roll through the 2nd lap with an average speed over 21mph. Did a 3rd lap but without drift road and returned home with an average speed of 20.2mph and 100 miles covered. Very very pleased with this as my heart rate average was only 126 (9 less than last week). It's possible that after a long run my heart beat low and actually I was not at true race pace for that first lap. who cares really. The data is encouraging. I'm really confident I can hold a 21mph average at Arizona now.

Call me a camel, but I only drank 2 full bottles of fluid (carried 1 water, 1 SIS and 1 ribena), ate one Powerbar and one peanut butter sarnie. Felt fine but will be drinking and eating a lot more in Arizona. There's a marathon to run there. The only thing I ran after this ride was a bath ;o)

Training Log – 19th-25th March – 3 weeks to go

// March 25th, 2007 // No Comments » // Training

Click here for week 21 (of 24). Only 3 weeks to go now.

  

Training Log – 12th-18th March – 4 weeks to go

// March 18th, 2007 // No Comments » // Training

Didn't do all the hours this week and also failed to complete a long run. Sometimes you just have to listen to your body. 

Click here for this weeks training log

Biggest week of the plan! 5th – 11th March 2007

// March 11th, 2007 // No Comments » // Training

4 weeks to go. Yay! 

It's not a big week by elite standards, but then again they don't have to slog it out for 40 hours a week at work.  This week saw the breaking of the 20 hour barrier for the first time this campaign. I did quite a few weeks over 20 hours last time but without the commute is difficult to do. 

I did manage to get quite a big weekend of training in this week although I did feel a little like I was going through the motions really. The 6 hour ride on Sunday was pretty much done entirely on empty. I felt tired from when I set off to when I finished. They do say you can't train a tired athlete. In fact I tell people this quite a lot so maybe I should listen to some of my own advice for once!!  Next week is another big week and to be honest I'm not mentally up for it. I really really struggled with the run session on Saturday. It was a real slog just getting out the door. I find I can knock in big session early on in a training plan but then when the race gets near…..I really struggle with motivation. I doesn't add up!! Surely it should be the other way round.  Thinking about it a little more I believe I'm a good at starting things but not so good at finishing them off. This applies to all things that I take on in life. I'm determined to taper properly this time though. Last time I pretty much threw in the towel and kicked back. I will have to force myself to do the reduced volume workouts. 

Click here for this weeks training log.

Dave Aitchison Challenge Ride – Sat 24th March 2007

// March 7th, 2007 // No Comments » // Training

Dave Aitchison Challenge Ride – Sat 24th March 2007
The Surrey Legs of Steel 2007 is a challenging cyclosportive in the Surrey Hills starting and finishing in Box Hill. The ride will take place on Saturday 24th March 2007, with riders rolling out between 8am and 9am. There will be two routes – 81k & 46k – with plenty of hills to stretch your legs on!

The short route at 46k is no easy option with 1020m of climbing – it’s just shorter! Riders taking the short route will experience five major climbs: Ranmore Hill, Leith Hill, Holmbury Hill, White Down Hill (an 18% climb!) and finish with the ZigZag at Box Hill.

The long route at 81k has 1600m of climbing and will take riders up eight major climbs: Ranmore Hill, Leith Hill, Holmbury Hill, Winterfold Hill (an awesome 21% climb!), St Martha’s Hill, Coombe Bottom Hill, Dunley Hill and again finishing with the ZigZag at Box Hill.

The event is held to commemorate Dave Aitchison, a rising star in British triathlon who died suddenly in January from an undetected heart defect. This season would have seen Dave moving up to middle distance events and racking up the winter mileage in the Surrey Hills, so we thought it fitting to design a route he would have enjoyed. Each rider in the event will receive a "Taking Dave with me" yellow & black wristband. All profits from the event and sales of wristbands to non-competitors will go towards a charitable trust to be set up in Dave's name, details of which are being developed with Dave's family.

Event details:

  • Route markers will be used to identify the routes;
  • Electronic timing chips for every rider;
  • Two drinks/feed stations on the long route, one drink/feed station on the shorter route;
  • Broom wagon, mechanical support and first aid;
  • Individual times available immediately at the event centre;
  • The event is fully insured by British Cycling;
  • Refreshments are available at the Box Hill National Trust Cafe at the start/finish;
  • Toilets available at start/finish;
  • All event information will be posted in the Event Info window in the right hand panel of this website, there will be no mail-outs;
  • Entries are non-refundable or transferable.

Notes for participants:

  • Riders are responsible for the roadworthiness of their own cycle;
  • No accompanying vehicles are allowed to follow riders;
  • Riders are strongly advised to wear a helmet;
  • Riders are advised to carry a form of identification, mobile phone, spare inner tubes and working pump, as well as extra clothing to cope with possible adverse weather conditions;
  • The use of tri-bars is discouraged. Where riders have these fitted they are not to be used when riding in a group;
  • All riders are expected to respect the rules of the public highways and act responsibly to promote the good image of cyclists.



Date:
Saturday 24th March 2007
Start Time:
Between 8am and 9am (registration opens at 7.15am)
Event HQ:
Box Hill, National Trust Park, Surrey
Routes:
81k and 46k
Cost:
£20.00
Online Entry:
Online registration Now Open – click here
Total Places:
300

If you would like to volunteer at this event, please contact: cyclosportive@fulontri.com