Tuesday 21 January 2014
Training Week from 20 January 2014
Training Week from 20 January 2014
MONDAY 20 JAN 14
6:30am missed gym at FitnessFirst - knackered after weekend
5:30pm 2 x spinn v hard 10min on 2min off x 6
TUESDAY 21 JAN 14
6:30am missed swim, tired. Need to think about Tough Guy at end of week
5:30pm felt better after work 4 x 400m swim as swim, pull, paddle, swim, pull
6:30pm missed Spartans' Run (decided to do swim instead)
WEDNESDAY 22 JAN 14
6:30am ???? Can't remember! Swim with Tri Club 2500meters +
5:30pm Bear Complex (ligher weight!) Then 5:45pm spinn class at BodyRox
THURSDAY 23 JAN 14
7:00am Rest (busy with work)
FRIDAY 24 JAN 14
7:00am Rest (busy with work)
SATURDAY 25 JAN 14
7:00am Rest (busy with work)
SUNDAY 26 JAN 14
8:00am Tough Guy, 6mile run + obstacles!
10:00am Rest
6:30pm Rest - Stretching
TOTALS
Swim (Target 5-7k)
Bike (Target 80-120m)
Run (Target (20-35m)
Gym (Target 2-3hrs)
Hours (Target 12-18hrs)
Tuesday 14 January 2014
2014 Kitzbuhel ETU Standard Distance Triathlon Championships - 19th to 22nd June
Hi Team,
Just a further update on a couple of things to follow on from my email below of 26th December:
1) Course Maps
Course maps are now up on the event website, the address of which to remind you is - http://www.ec-kitzbuehel-2014.com/de The swim is one 1.5km lap of the Schwarzsee, followed by 2 laps on the cycle totalling 39.4km with 910m of climbing in total with the run being 2 laps broadly around the Schwarzsee totalling 9.4km. There are also some profiles of the courses on the website.
2) Membership Cards
Please check that your membership / race licence card (it's the same card) will be up to date come the event. You will have to present a current membership card when you register for the race in Kitzbuhel and it has to be current. So if you know your membership will be expiring just before or even during the Kitzbuhel race week, make sure you get it renewed before you leave and if necessary speak to the membership team at BTF in Loughborough to help you. No card in Kitzbuhel or an out of date one and you won't be racing!
3) Trisuits and Kit
Those of you who raced last year will remember that both Adidas and Zerod trisuits were approved race kit. This year it will only be Zerod suits that can be raced in. Last year was the first year of Zerod being the approved GB kit supplier, so one year's grace was allowed whereby the previous kit could also be worn but only for that one year. So for 2014, you must have a Zerod trisuit to race in. These can be purchased from the British Triathlon Shop by clicking on the link on the homepage of the BTF website. This then takes you through to the Wiggle website where again if you click on GB Age Group Kit Buy Now that in turn takes you to the GB Age Group Kit page. Please note, as you will see from the message at the top of that page, that currently not all kit is available. With trisuits, Wiggle currently have in stock some small, medium and large sizes and we are told that both extra small and extra large will be available in March as well as the rest of the range. There will then be another shipment arriving in April too to further replenish stocks so hopefully (!?) there will be enough for everyone wanting them for Kitzbuhel. We are also hoping that there will be a ladies specific suit available by then too. Fingers crossed!
4) Bike Transport
Should this be of interest to you, Nirvana are offering on their website an overland bike transport service to anyone living in the UK if you are concerned about your bike going by air. I believe you can book this service regardless of whether or not you are travelling with them. If you are interested in this, then contact them direct at mail@nirvanaeurope.com
That's all for now. Hope this helps.
Hope you are all burning off the excesses of the Christmas and New Year period with your 2014 training regime! Stay safe out there on the roads in particular.
Regards,
Ian Kitchen
GB Age Group Team Manager - European Standard Distance Team 2014
---------- Forwarded message ----------
From: Ian Kitchen <ian.kitchen2@ntlworld.com>
Date: 26 December 2013 16:56
Subject: 2014 Kitzbuhel ETU Standard Distance Triathlon Championships - 19th to 22nd June
To: "iankitchen@britishtriathlon.org" <iankitchen@britishtriathlon.org>
Hi GB Standard Distance Team!
Just thought I would do a quick post Christmas / end of year update for you all.
1) Email Confirmation of Place on Team
You all will, or should have, received from Lauren Bouchard at BTF sometime shortly after the race at which you qualified - or later if on a roll down place - a 'Congratulations' email confirmation of your place in the GB team for the standard / olympic distance event in Austria next June. There was quite a lot of important information in that email, so do make sure that you have read it, if you haven't already done so. Bear in mind that some emails from BTF can end up in your junk box if you think you haven't seen it.
2) Withdrawal
Could I just reiterate if it is not your intention to take up your place that you make that decision sooner rather than later. Let me / Lauren know by email that you are withdrawing, giving your age group too in that email? Some age groups - particularly in the middle categories - have way way more triathletes wanting to compete than there are places available, as you will be able to see from the website with those waiting on percentages below 120%, so the earlier we know if places are not going to be taken up, then the more chance we have of being able to offer those to others awaiting a 'roll down' place. Don't leave that decision any longer than necessary as it is unfair to those still hoping to get to Kitzbuhel in the summer.
3) Entry Fees
A number of you have asked about entry / support fees and when these will become payable. At present we don't know exactly but it should be in January some time when we open the BTF website to receive payments. When the entry fees are made known to BTF by the Austrian organisers, you will get an email from BTF advising of this and asking for payment. It is you paying that entry fee that confirms to us you taking up your place. In the meantime, you have your place, so don't worry about needing to do anything more at this stage, wait for the email requesting payment and pay no later than the due date that will given in that email as that confirms it to BTF who then submit all the entries to the LOC.
4) Nirvana and travel
Nirvana - www.nirvanaeurope.com - have their travel packages on their web site. You don't have to use them and I know a number of you are making your own arrangements which is absolutely fine but see section below on flights. However, if you want to stay in the team hotel - Hotel Kitzhof Resort (see map below) which is 1.7km from the event site - you need to book with Nirvana. Also, if you are competing at an international event for the first time then you might want to seriously consider booking through them. You will meet up with other team members, many of whom have years of experience and will be a great help to you in answering any questions you have when there. Also it will take the pressure off you, knowing that travel and accommodation is all sorted out for you and that you are staying with other team members. It's good for team spirit too!
Inline images 1
5) Flights
Just a word of warning on flights and bikes for those travelling independently from Nirvana, given the problems in getting bikes to Alanya this year which some of you will well remember! If you are making your own travel arrangements, you are 100% responsible for everything and that includes getting your bike to Kitzbuhel. Dawn Vaughan, myself and BTF are not putting ourselves through again what happened with getting bikes to Alanya this year. However, we do believe that anyone booked with Lufthansa should have had confirmation their bike is included, so should be fine. We also understand Easyjet have overcome their booking problems of the last two years and can give accurate confirmation on bikes too. However, those of you booking Monarch or Thomas Cook - be aware and careful! They can only carry very small numbers of bikes on these charter flights. The booking agents may well give you an assurance that your bike will be fine but, I reiterate, the flights can only take a very small number of bikes. If there were to be some 300 passengers on a particular flight and say half of them are triathletes with a bike - they won't all get on. Last year many suffered the worry, having had their bike taken from them at check-in, of seeing their bike sitting on the tarmac!
If you are making independent travel arrangements, please do not be complacent. For those booking with Nirvana, they will be using flights which assure bike carriage. Even then, if there were to be any unforeseen problems down the line Nirvana will do what they need to do for their customers to get the bikes to Kitzbuhel at their expense if needs be.
6) Arrival in Alanya and date of race
Bear in mind when you are making travel plans, the race is more than just the day of the race itself. Important aspects leading up to the race, like swim familiarisation, registration, bike racking, team photo and briefing, will all take place no later than the Saturday before the race. So do take this into account before booking your flights / accommodation as the absolute latest anyone doing the standard distance should look to arrive should be the Friday evening of the 21st. The standard race will be early on the Sunday - 22nd June.
7) Race Information
The event website is as follows - http://www.ec-kitzbuehel-2014.com/de - if you open this in Google Chrome you should be able to translate it into English! The schedule taken from the website for Standard Distance athletes is as follows but could be subject to slight variation but not the race day itself:-
Thursday 19 June 2014
08:00 to 09:30 Official Swim Training Age Group, Schwarzsee
19:00 Opening ceremony
Saturday 21 June 2014
09:00 to 13:00 start number pick-up Age Group Olympic
18:00 to 20:00 Check In Age Group Olympic
Sunday 22 June 2014
7:30 wave start Age Group Championship Olympic Distance
16:30 Award ceremony of all race of the day
18:30 Closing Ceremony
8) Your email address and communication
If you change your email address between now and the event, you must let me know and also, more importantly, the BTF office in Loughborough as nothing will be sent out by post, all communication will be by email. You may also find useful the Facebook page that my colleague, Dawn Vaughan, who is the team manager for the sprint team, has set up. Whilst all important information will be sent out by email from either myself or Lauren Bouchard at BTF, team members may find this useful so go to 'European Triathlon Championships 2014' through the link https://www.facebook.com/groups/337049439757430/. To access it I think you will need to be accepted onto it by Dawn.
Good luck with your training through the winter months. Stay safe. We want everyone to be in peak condition for June. I will be in touch next year from time to time as and when I need to let you know anything of relevance or importance. If you want to contact me on any issues of concern that I can help with then please do so at - iankitchen@britishtriathlon.org
Have a good new year and best wishes to all for a successful 2014.
Just a further update on a couple of things to follow on from my email below of 26th December:
1) Course Maps
Course maps are now up on the event website, the address of which to remind you is - http://www.ec-kitzbuehel-2014.com/de The swim is one 1.5km lap of the Schwarzsee, followed by 2 laps on the cycle totalling 39.4km with 910m of climbing in total with the run being 2 laps broadly around the Schwarzsee totalling 9.4km. There are also some profiles of the courses on the website.
2) Membership Cards
Please check that your membership / race licence card (it's the same card) will be up to date come the event. You will have to present a current membership card when you register for the race in Kitzbuhel and it has to be current. So if you know your membership will be expiring just before or even during the Kitzbuhel race week, make sure you get it renewed before you leave and if necessary speak to the membership team at BTF in Loughborough to help you. No card in Kitzbuhel or an out of date one and you won't be racing!
3) Trisuits and Kit
Those of you who raced last year will remember that both Adidas and Zerod trisuits were approved race kit. This year it will only be Zerod suits that can be raced in. Last year was the first year of Zerod being the approved GB kit supplier, so one year's grace was allowed whereby the previous kit could also be worn but only for that one year. So for 2014, you must have a Zerod trisuit to race in. These can be purchased from the British Triathlon Shop by clicking on the link on the homepage of the BTF website. This then takes you through to the Wiggle website where again if you click on GB Age Group Kit Buy Now that in turn takes you to the GB Age Group Kit page. Please note, as you will see from the message at the top of that page, that currently not all kit is available. With trisuits, Wiggle currently have in stock some small, medium and large sizes and we are told that both extra small and extra large will be available in March as well as the rest of the range. There will then be another shipment arriving in April too to further replenish stocks so hopefully (!?) there will be enough for everyone wanting them for Kitzbuhel. We are also hoping that there will be a ladies specific suit available by then too. Fingers crossed!
4) Bike Transport
Should this be of interest to you, Nirvana are offering on their website an overland bike transport service to anyone living in the UK if you are concerned about your bike going by air. I believe you can book this service regardless of whether or not you are travelling with them. If you are interested in this, then contact them direct at mail@nirvanaeurope.com
That's all for now. Hope this helps.
Hope you are all burning off the excesses of the Christmas and New Year period with your 2014 training regime! Stay safe out there on the roads in particular.
Regards,
Ian Kitchen
GB Age Group Team Manager - European Standard Distance Team 2014
---------- Forwarded message ----------
From: Ian Kitchen <ian.kitchen2@ntlworld.com>
Date: 26 December 2013 16:56
Subject: 2014 Kitzbuhel ETU Standard Distance Triathlon Championships - 19th to 22nd June
To: "iankitchen@britishtriathlon.org" <iankitchen@britishtriathlon.org>
Hi GB Standard Distance Team!
Just thought I would do a quick post Christmas / end of year update for you all.
1) Email Confirmation of Place on Team
You all will, or should have, received from Lauren Bouchard at BTF sometime shortly after the race at which you qualified - or later if on a roll down place - a 'Congratulations' email confirmation of your place in the GB team for the standard / olympic distance event in Austria next June. There was quite a lot of important information in that email, so do make sure that you have read it, if you haven't already done so. Bear in mind that some emails from BTF can end up in your junk box if you think you haven't seen it.
2) Withdrawal
Could I just reiterate if it is not your intention to take up your place that you make that decision sooner rather than later. Let me / Lauren know by email that you are withdrawing, giving your age group too in that email? Some age groups - particularly in the middle categories - have way way more triathletes wanting to compete than there are places available, as you will be able to see from the website with those waiting on percentages below 120%, so the earlier we know if places are not going to be taken up, then the more chance we have of being able to offer those to others awaiting a 'roll down' place. Don't leave that decision any longer than necessary as it is unfair to those still hoping to get to Kitzbuhel in the summer.
3) Entry Fees
A number of you have asked about entry / support fees and when these will become payable. At present we don't know exactly but it should be in January some time when we open the BTF website to receive payments. When the entry fees are made known to BTF by the Austrian organisers, you will get an email from BTF advising of this and asking for payment. It is you paying that entry fee that confirms to us you taking up your place. In the meantime, you have your place, so don't worry about needing to do anything more at this stage, wait for the email requesting payment and pay no later than the due date that will given in that email as that confirms it to BTF who then submit all the entries to the LOC.
4) Nirvana and travel
Nirvana - www.nirvanaeurope.com - have their travel packages on their web site. You don't have to use them and I know a number of you are making your own arrangements which is absolutely fine but see section below on flights. However, if you want to stay in the team hotel - Hotel Kitzhof Resort (see map below) which is 1.7km from the event site - you need to book with Nirvana. Also, if you are competing at an international event for the first time then you might want to seriously consider booking through them. You will meet up with other team members, many of whom have years of experience and will be a great help to you in answering any questions you have when there. Also it will take the pressure off you, knowing that travel and accommodation is all sorted out for you and that you are staying with other team members. It's good for team spirit too!
Inline images 1
5) Flights
Just a word of warning on flights and bikes for those travelling independently from Nirvana, given the problems in getting bikes to Alanya this year which some of you will well remember! If you are making your own travel arrangements, you are 100% responsible for everything and that includes getting your bike to Kitzbuhel. Dawn Vaughan, myself and BTF are not putting ourselves through again what happened with getting bikes to Alanya this year. However, we do believe that anyone booked with Lufthansa should have had confirmation their bike is included, so should be fine. We also understand Easyjet have overcome their booking problems of the last two years and can give accurate confirmation on bikes too. However, those of you booking Monarch or Thomas Cook - be aware and careful! They can only carry very small numbers of bikes on these charter flights. The booking agents may well give you an assurance that your bike will be fine but, I reiterate, the flights can only take a very small number of bikes. If there were to be some 300 passengers on a particular flight and say half of them are triathletes with a bike - they won't all get on. Last year many suffered the worry, having had their bike taken from them at check-in, of seeing their bike sitting on the tarmac!
If you are making independent travel arrangements, please do not be complacent. For those booking with Nirvana, they will be using flights which assure bike carriage. Even then, if there were to be any unforeseen problems down the line Nirvana will do what they need to do for their customers to get the bikes to Kitzbuhel at their expense if needs be.
6) Arrival in Alanya and date of race
Bear in mind when you are making travel plans, the race is more than just the day of the race itself. Important aspects leading up to the race, like swim familiarisation, registration, bike racking, team photo and briefing, will all take place no later than the Saturday before the race. So do take this into account before booking your flights / accommodation as the absolute latest anyone doing the standard distance should look to arrive should be the Friday evening of the 21st. The standard race will be early on the Sunday - 22nd June.
7) Race Information
The event website is as follows - http://www.ec-kitzbuehel-2014.com/de - if you open this in Google Chrome you should be able to translate it into English! The schedule taken from the website for Standard Distance athletes is as follows but could be subject to slight variation but not the race day itself:-
Thursday 19 June 2014
08:00 to 09:30 Official Swim Training Age Group, Schwarzsee
19:00 Opening ceremony
Saturday 21 June 2014
09:00 to 13:00 start number pick-up Age Group Olympic
18:00 to 20:00 Check In Age Group Olympic
Sunday 22 June 2014
7:30 wave start Age Group Championship Olympic Distance
16:30 Award ceremony of all race of the day
18:30 Closing Ceremony
8) Your email address and communication
If you change your email address between now and the event, you must let me know and also, more importantly, the BTF office in Loughborough as nothing will be sent out by post, all communication will be by email. You may also find useful the Facebook page that my colleague, Dawn Vaughan, who is the team manager for the sprint team, has set up. Whilst all important information will be sent out by email from either myself or Lauren Bouchard at BTF, team members may find this useful so go to 'European Triathlon Championships 2014' through the link https://www.facebook.com/groups/337049439757430/. To access it I think you will need to be accepted onto it by Dawn.
Good luck with your training through the winter months. Stay safe. We want everyone to be in peak condition for June. I will be in touch next year from time to time as and when I need to let you know anything of relevance or importance. If you want to contact me on any issues of concern that I can help with then please do so at - iankitchen@britishtriathlon.org
Have a good new year and best wishes to all for a successful 2014.
Monday 13 January 2014
Training Week from 13 January 2014
Training Week from 13 January 2014
MONDAY 13 JAN 14
6:30am gym at FitnessFirst
x10 Deadlift, Clean, Press x 20kg bar
x10 Deadlift, Clean, Press x 30kg bar
x10 Deadlift, Clean, Press x 35kg bar
Then....
http://www.youtube.com/watch?v=BwtaEAr8qI0
The following with 5kg ball
MediBall Rolling Pressups x 15
MediBall Tricep Pressups x 15
MediBall Shoulder Throws x 15
MediBall Wipers/Crunch Sits x 15/15
MediBall Rolling Squats x 15
MediBall Lunge with OHead Twists x 15
MediBall 1 Leg Deadlift x 15 each leg
MediBall Curl Catches x 15
Then....
Cosgrove Evil8 as a circuit of 6reps, then 5reps, then 4,3,2,1
Using 30kg weight
1.Deadlift
2.Straight Leg Deadlift
3.Row
4.Clean
5.Front Squat
6.Press
7.Back Squat
8.Good Mornings - missed these!
5:30pm missed session due to Commonwealth Games meeting from 6pm
TUESDAY 14 JAN 14
6:30am 400 x skip, then 5 x 400m swim as swim, pull, paddle, swim, pull, then 400 x skip
6:30pm Plan Spartans' Run
WEDNESDAY 15 JAN 14
6:30am 200 x skip then Swim with Tri Club 2500 as mostly sets of 200 (best time was 3:15)
5:30pm Quick Bear Complex Then 5:45pm spinn class at BodyRox (warm-up, then 3 x 10min hard, 2min easy, warm-down)
Bear Complex
Using 40kg (which was too heavy)
10 x Deadlift, Clean, Press, Squat, Press
THURSDAY 16 JAN 14
6:30am Missed Swim - took a rest
6:30pm Gym (Attend Cross Fit at Grands Vaux - ( O'Head Cleans x 24kg, Chins ) x 21 x 15 x 9 then 300 x skip
7:30pm Bikram Yoga at home 90mins - sore back and shoulder
FRIDAY 17 JAN 14
Missed Morning Swim & Evening Gym - rest day, sore back and shoulder (right traps/delts) no point in aggravating injury
SATURDAY 18 JAN 14
7:00am Missed Bike,
10:00am Test of Tough Guy Course long walk of the course 1hour 30mins. I think it will be very slippy on the tarmac and the long run will advantage the runners, but I look forward to it. Looking forward to see how Dan G and the FX-Fitness Team perform.
2:00pm MTB Duathlon 14:00 sign on for a 14:30 start. Mont Rossignol - tough muddy tiring race, but I enjoyed it. Key lessons are wear contact lenses so that I can see where I am going, wear mountain bike shoes and peddles (my shoes in cages did not work) and have either low pressure in the tyres or deep mud tyres to get more grip in very wet conditions. Well done to the marshals for an awful cold and muddy day and especial respect to the juniors who preceded us when the weather was at its worst.
6:30pm Plan Gym
SUNDAY 19 JAN 14
8:00am Run to Gorey via Beach and Rue de la Garenne climb. The tried some of the Tough Guy course. Run to St Caths xc with Bryce who was bouncing and fit like tigger. Run Test of Tough Guy Course 6miles (about 1 hour with obstacles). Very wet. Very muddy. Wore helmet with GoPro camera, but disk was full at 40mins. Need to buy more memory. Then Run Home 14m 2.5hours (ploddy tired at end). Left hamstring tight and sore. Knees tired and ankles hurt after last couple of days. Looking forward to a bit of a rest week this week (excepting the Spinn classes!)
12:00pm Bikram Yoga at home 90mins.
6:30pm Missed Gym - knackered
TOTALS
Swim (Target 5-7k) T.2000,W.2500 = 4500
Bike (Target 80-120m) M.32,T.16,S.10 = 58
Run (Target (20-35m) T.6, S.5, S.14 = 25
Gym (Target 2-3hrs) M.1, W.0.25, T.1 = 2.5 + Yoga 3 = 5.5hrs
Hours (Target 12-18hrs) = 15 ish?
MONDAY 13 JAN 14
6:30am gym at FitnessFirst
x10 Deadlift, Clean, Press x 20kg bar
x10 Deadlift, Clean, Press x 30kg bar
x10 Deadlift, Clean, Press x 35kg bar
Then....
http://www.youtube.com/watch?v=BwtaEAr8qI0
The following with 5kg ball
MediBall Rolling Pressups x 15
MediBall Tricep Pressups x 15
MediBall Shoulder Throws x 15
MediBall Wipers/Crunch Sits x 15/15
MediBall Rolling Squats x 15
MediBall Lunge with OHead Twists x 15
MediBall 1 Leg Deadlift x 15 each leg
MediBall Curl Catches x 15
Then....
Cosgrove Evil8 as a circuit of 6reps, then 5reps, then 4,3,2,1
Using 30kg weight
1.Deadlift
2.Straight Leg Deadlift
3.Row
4.Clean
5.Front Squat
6.Press
7.Back Squat
8.Good Mornings - missed these!
5:30pm missed session due to Commonwealth Games meeting from 6pm
TUESDAY 14 JAN 14
6:30am 400 x skip, then 5 x 400m swim as swim, pull, paddle, swim, pull, then 400 x skip
6:30pm Plan Spartans' Run
WEDNESDAY 15 JAN 14
6:30am 200 x skip then Swim with Tri Club 2500 as mostly sets of 200 (best time was 3:15)
5:30pm Quick Bear Complex Then 5:45pm spinn class at BodyRox (warm-up, then 3 x 10min hard, 2min easy, warm-down)
Bear Complex
Using 40kg (which was too heavy)
10 x Deadlift, Clean, Press, Squat, Press
THURSDAY 16 JAN 14
6:30am Missed Swim - took a rest
6:30pm Gym (Attend Cross Fit at Grands Vaux - ( O'Head Cleans x 24kg, Chins ) x 21 x 15 x 9 then 300 x skip
7:30pm Bikram Yoga at home 90mins - sore back and shoulder
FRIDAY 17 JAN 14
Missed Morning Swim & Evening Gym - rest day, sore back and shoulder (right traps/delts) no point in aggravating injury
SATURDAY 18 JAN 14
7:00am Missed Bike,
10:00am Test of Tough Guy Course long walk of the course 1hour 30mins. I think it will be very slippy on the tarmac and the long run will advantage the runners, but I look forward to it. Looking forward to see how Dan G and the FX-Fitness Team perform.
2:00pm MTB Duathlon 14:00 sign on for a 14:30 start. Mont Rossignol - tough muddy tiring race, but I enjoyed it. Key lessons are wear contact lenses so that I can see where I am going, wear mountain bike shoes and peddles (my shoes in cages did not work) and have either low pressure in the tyres or deep mud tyres to get more grip in very wet conditions. Well done to the marshals for an awful cold and muddy day and especial respect to the juniors who preceded us when the weather was at its worst.
6:30pm Plan Gym
SUNDAY 19 JAN 14
8:00am Run to Gorey via Beach and Rue de la Garenne climb. The tried some of the Tough Guy course. Run to St Caths xc with Bryce who was bouncing and fit like tigger. Run Test of Tough Guy Course 6miles (about 1 hour with obstacles). Very wet. Very muddy. Wore helmet with GoPro camera, but disk was full at 40mins. Need to buy more memory. Then Run Home 14m 2.5hours (ploddy tired at end). Left hamstring tight and sore. Knees tired and ankles hurt after last couple of days. Looking forward to a bit of a rest week this week (excepting the Spinn classes!)
12:00pm Bikram Yoga at home 90mins.
6:30pm Missed Gym - knackered
TOTALS
Swim (Target 5-7k) T.2000,W.2500 = 4500
Bike (Target 80-120m) M.32,T.16,S.10 = 58
Run (Target (20-35m) T.6, S.5, S.14 = 25
Gym (Target 2-3hrs) M.1, W.0.25, T.1 = 2.5 + Yoga 3 = 5.5hrs
Hours (Target 12-18hrs) = 15 ish?
Saturday 11 January 2014
Training Week from 7 Jan 2014
MONDAY 7 JAN 14
6:30am missed HiiT session given chesty cough. Must do this next week though.
5:30pm 2 x 45min spinn at FitnessFirst, worked hard
TUESDAY 7 JAN 14
6:30am Then good swim, despite cough. Managed 4 x 400m as swim, paddle, pull, swim, paddle. 35mins Felt strong and decent stoke count.
6:30pm missed spartans' run session, which I should do starting next week.
WEDNESDAY 8 JAN 14
6:30am missed morning swim with Tri Club.
5:30pm Quick Cosgrove Evil8 x 1 rep, and 10 x deadlift, clean and press. Then 5:45pm spinn class at BodyRox
THURSDAY 9 JAN 14
6:30am 15mins of skipping! Then good swim, despite cough. Managed 5 x 400m as swim, paddle, pull, swim, paddle. 45mins Felt strong and decent stoke count. Seem to have more reach and flexibility.
7:30pm Did Bikram Yoga at home 90mins. Flexibility really improving. Long way to go, but I can see and feel the improvement.
FRIDAY 10 JAN 14
6:30am Felt crap after a very poor night's sleep coughing. Couldn't face swim and probably not good idea given chesty cough. Instead did 7km in 43mins on cross trainer.
Intended to swim or run later but cough affecting aerobic work. Instead...
8:00pm 150 x deadlift, clean and press with 20kg + bar. I know it sounds pathetic, but that's good for me! Then 150 x deadlifts with 30kg + bar. Again not super impressive, but good enough for starters.
SATURDAY 11 JAN 14
8:00am 60miles on the bike at average speed circa 20mph once I jumped onto the Chris Spence Group.
SUNDAY 12 JAN 14
8:00am 90mins cross-country on cliff paths with Tri Club 10miles? very good pace from Les Platons toward Rozel and near White Rock for 45mins out, but a bit slower on the way back. Used xc shoes with good grip but no cushioning. Blisters on toes. Tough on ankles. Pleased with effort.
12:00pm 90mins Yoga http://bikramyoga.je/benefits.php - felt tired and was not as disciplined as I should have been. Weak and tired on left leg stability.
5:00pm Today's gym work-out
http://www.youtube.com/watch?v=BwtaEAr8qI0
7kg MediBall Rolling Pressups x 15
7kg MediBall Tricep Pressups x 15
7kg MediBall Shoulder Throws x 15
7kg MediBall Wipers/Crunch Sits x 15/15
7kg MediBall Rolling Squats x 15
7kg MediBall Lunge with OHead Twists x 15
7kg MediBall 1 Leg Deadlift x 15 each leg
7kg MediBall Curl Catches x 15
6:30am missed HiiT session given chesty cough. Must do this next week though.
5:30pm 2 x 45min spinn at FitnessFirst, worked hard
TUESDAY 7 JAN 14
6:30am Then good swim, despite cough. Managed 4 x 400m as swim, paddle, pull, swim, paddle. 35mins Felt strong and decent stoke count.
6:30pm missed spartans' run session, which I should do starting next week.
WEDNESDAY 8 JAN 14
6:30am missed morning swim with Tri Club.
5:30pm Quick Cosgrove Evil8 x 1 rep, and 10 x deadlift, clean and press. Then 5:45pm spinn class at BodyRox
THURSDAY 9 JAN 14
6:30am 15mins of skipping! Then good swim, despite cough. Managed 5 x 400m as swim, paddle, pull, swim, paddle. 45mins Felt strong and decent stoke count. Seem to have more reach and flexibility.
7:30pm Did Bikram Yoga at home 90mins. Flexibility really improving. Long way to go, but I can see and feel the improvement.
FRIDAY 10 JAN 14
6:30am Felt crap after a very poor night's sleep coughing. Couldn't face swim and probably not good idea given chesty cough. Instead did 7km in 43mins on cross trainer.
Intended to swim or run later but cough affecting aerobic work. Instead...
8:00pm 150 x deadlift, clean and press with 20kg + bar. I know it sounds pathetic, but that's good for me! Then 150 x deadlifts with 30kg + bar. Again not super impressive, but good enough for starters.
SATURDAY 11 JAN 14
8:00am 60miles on the bike at average speed circa 20mph once I jumped onto the Chris Spence Group.
SUNDAY 12 JAN 14
8:00am 90mins cross-country on cliff paths with Tri Club 10miles? very good pace from Les Platons toward Rozel and near White Rock for 45mins out, but a bit slower on the way back. Used xc shoes with good grip but no cushioning. Blisters on toes. Tough on ankles. Pleased with effort.
12:00pm 90mins Yoga http://bikramyoga.je/benefits.php - felt tired and was not as disciplined as I should have been. Weak and tired on left leg stability.
5:00pm Today's gym work-out
http://www.youtube.com/watch?v=BwtaEAr8qI0
7kg MediBall Rolling Pressups x 15
7kg MediBall Tricep Pressups x 15
7kg MediBall Shoulder Throws x 15
7kg MediBall Wipers/Crunch Sits x 15/15
7kg MediBall Rolling Squats x 15
7kg MediBall Lunge with OHead Twists x 15
7kg MediBall 1 Leg Deadlift x 15 each leg
7kg MediBall Curl Catches x 15
Tuesday 7 January 2014
PlayList
Playlist 140107/202055
1 happy 3:51 01/01/2014 12:57 1 Blues MPEG audio -- 0:03:51 mins
2 Tick Tick Boom 3:44 05/11/2007 21:09 The Hives 100 -- 0:07:35 mins
3 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 0:16:24 mins
4 Try My Rock - Original Mix 6:53 22/05/2007 22:22 H -- 0:23:17 mins
5 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:25:17 mins
6 BLOW 5:11 01/01/2014 13:55 1 Blues MPEG audio f -- 0:30:28 mins
7 Louder (Hardwell Remix) 4:43 09/04/2012 16:24 DJ F -- 0:35:11 mins
8 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:37:11 mins
9 Saturn - Original Mix 7:48 02/12/2012 20:51 Sebast -- 0:44:59 mins
10 fast train spinn 6:22 22/05/2007 22:22 spinn_feb20 -- 0:51:21 mins
11 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:53:21 mins
12 the race 8:12 15/08/2007 21:55 yello 100 the race -- 1:01:33 mins
13 Fade Into Darkness 3:35 09/06/2012 23:16 Avicii C -- 1:05:08 mins
14 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 1:09:48 mins
15 row002_18Olive 6:41 22/01/2012 15:15 4 MPEG au -- 1:16:29 mins
16 Sandstorm 5:40 30/09/2007 15:32 The Return Of Noth -- 1:22:09 mins
17 Greyhound 4:00 01/01/2013 20:56 Swedish House Mafi -- 1:26:09 mins
18 Otherland 6:52 26/11/2011 17:48 Solar Spectrum 80 -- 1:33:01 mins
19 Logical Step 7:16 26/11/2011 17:48 Solar Spectrum -- 1:40:17 mins
20 Confusion 8:23 11/09/2011 20:34 New Order Blade S -- 1:48:40 mins
21 Rattle 3:54 10/06/2012 12:03 Bingo Players 80 Crea -- 1:52:34 mins
Return
New Music, New Focus, Improved Results
Looking for your recommendations of great music to spinn to for 2014. I am also planning to make the sessions a bit more structured, almost like a training plan, to suit those who come regularly. Initial thoughts are strength focus and over-gearing work for Winter base work in Jan, with some intervals to stimulate fast-twitch muscle development perhaps starting from Feb.Suggestions and requests welcome. Sessions are 5:30 and 6:30 Mon at FF and 5:45 Wed at BodyRox
So instead of pulling together great music and then making it into a set, I will make a great set and then find the music to fit.
This is the strength / over-gear plan
5mins Warm-up Track 6/10 effort
10mins Hard Over-Geared in the saddle 8/10 effort as 2 x 5- 6 min Tracks I could find one long track but that is mentally tough. Two short tracks will be just as hard if people work throughout and continuous.
4mins Recovery Track 6-7/10 effort
10mins Hard 8/10 effort similar to above, but will make this into a hill and get out of the saddle so that it feels different and breaks-up the session a bit, but still demands hard continuos work.
4mins Recovery Track 6-7/10 effort
10mins Hard Over-Geared in the saddle similar to above, but different tracks
5mins Warm-down Track 6/10 effort
This is the intervals to stimulate fast-twitch muscle plan
Will need to edit music so that it isn't a whole track but a section for exactly the right time. This will require work and for simplicity will probably use the same tracks for the second half as the first half
5mins Warm-up Track 6/10 effort
4mins fast TrackA then 2mins recovery
3mins fast TrackB then 2mins recovery
2mins fast TrackC then 2mins recovery
1mins fast TrackD then 2mins recovery
2mins fast TrackC then 2mins recovery
3mins fast TrackB then 2mins recovery
4mins fast TrackA then 2mins recovery
5mins Warm-down Track 6/10 effort
So instead of pulling together great music and then making it into a set, I will make a great set and then find the music to fit.
This is the strength / over-gear plan
5mins Warm-up Track 6/10 effort
10mins Hard Over-Geared in the saddle 8/10 effort as 2 x 5- 6 min Tracks I could find one long track but that is mentally tough. Two short tracks will be just as hard if people work throughout and continuous.
4mins Recovery Track 6-7/10 effort
10mins Hard 8/10 effort similar to above, but will make this into a hill and get out of the saddle so that it feels different and breaks-up the session a bit, but still demands hard continuos work.
4mins Recovery Track 6-7/10 effort
10mins Hard Over-Geared in the saddle similar to above, but different tracks
5mins Warm-down Track 6/10 effort
This is the intervals to stimulate fast-twitch muscle plan
Will need to edit music so that it isn't a whole track but a section for exactly the right time. This will require work and for simplicity will probably use the same tracks for the second half as the first half
5mins Warm-up Track 6/10 effort
4mins fast TrackA then 2mins recovery
3mins fast TrackB then 2mins recovery
2mins fast TrackC then 2mins recovery
1mins fast TrackD then 2mins recovery
2mins fast TrackC then 2mins recovery
3mins fast TrackB then 2mins recovery
4mins fast TrackA then 2mins recovery
5mins Warm-down Track 6/10 effort
Sunday 5 January 2014
Today's key workout: Running Hill Reps
Today's key workout: Running Hill Reps
2mile warm-up 20mins
8xRue de Garenne (Daisy Hill opposite Gorey castle)
Going off 3mins x 8 = 24mins
1:48, 1:46, 1:46, 1:38, 1:38, 1:36, 1:36, 1:34
2mile warm-down 16mins
Last time I did this was 5 Aug 2013 x5 in 1:43 off 3:30 so defiantly better than then.
On the 7 Aug 2013 I injured by achilles, the injury which has taken me 5 month to recover from!
2mile warm-up 20mins
8xRue de Garenne (Daisy Hill opposite Gorey castle)
Going off 3mins x 8 = 24mins
1:48, 1:46, 1:46, 1:38, 1:38, 1:36, 1:36, 1:34
2mile warm-down 16mins
Last time I did this was 5 Aug 2013 x5 in 1:43 off 3:30 so defiantly better than then.
On the 7 Aug 2013 I injured by achilles, the injury which has taken me 5 month to recover from!
Saturday 4 January 2014
Training 4 Jan 2014
Today's Training (TT)
10:45am 3.5hours mountain biking - muddy, wet and fun
Probably only did 35 miles, rubbish Garmin packed-up in the rain
4:00pm Gym
Chest Press 2x16kg kettle, 12,12,10,8,6,12,12
Shoulder Press 2x10kg dumb, 12,12,10,8,6,12,12
Back 1Arm Row 22.5kg dumb, 12, 25kg 12,10,8,6,12,12
Tricep Extn 16kg kettle, 12,12,10,8,6,12,12
Bicep Curls 2x14kg dumb, 12,12,10,8,6,12,12
Cool-dn
Weather tomorrow is predicted dry till 10am so what-ever I do it will be early.
Wind is from the south so a paddle on the north coast would be OK
Or might just do my hill reps, which would be better for my triathlon training
10:45am 3.5hours mountain biking - muddy, wet and fun
Probably only did 35 miles, rubbish Garmin packed-up in the rain
4:00pm Gym
Chest Press 2x16kg kettle, 12,12,10,8,6,12,12
Shoulder Press 2x10kg dumb, 12,12,10,8,6,12,12
Back 1Arm Row 22.5kg dumb, 12, 25kg 12,10,8,6,12,12
Tricep Extn 16kg kettle, 12,12,10,8,6,12,12
Bicep Curls 2x14kg dumb, 12,12,10,8,6,12,12
Cool-dn
Weather tomorrow is predicted dry till 10am so what-ever I do it will be early.
Wind is from the south so a paddle on the north coast would be OK
Or might just do my hill reps, which would be better for my triathlon training
Friday 3 January 2014
Ah the joy of pain - hard sessions and good results!
Ah the joy of pain - hard sessions and good results!
Friday 03 Jan 2014
ACTIVITY
SWIM NOTE:= cold/flu/cough
BIKE NOTE:= cold/flu/cough
RUN NOTE:= cold/flu/cough
ROW DIST:= 11
ROW HRS:= 1
ROW NOTE:= Had a couple of days rest with a cold and couldn't face the weather so went on the rowing machine. 10k in 37:25, which ranks No8 in the World for < 75kg age-group. It's a long way off my PB (36:44 in 2009), but not bad considering I haven't rowed for ages. The weight adjusted time (allowance for only being 73kg) is 33:20. VO2Max calc (which used to be 67) now 63ish. Anything above 53 is considered excellent. I should maybe think about doing some rowing this year!
TOTAL HRS:= 1
TOTALS
HRS LAST7DAYS:= 11.76
ROW KS:= 11
BIKE (80-120M):= 52
RUN (20-35M):= 16
GYM (1-3HRS):= 4
KAYAK:= 9
Friday 03 Jan 2014
ACTIVITY
SWIM NOTE:= cold/flu/cough
BIKE NOTE:= cold/flu/cough
RUN NOTE:= cold/flu/cough
ROW DIST:= 11
ROW HRS:= 1
ROW NOTE:= Had a couple of days rest with a cold and couldn't face the weather so went on the rowing machine. 10k in 37:25, which ranks No8 in the World for < 75kg age-group. It's a long way off my PB (36:44 in 2009), but not bad considering I haven't rowed for ages. The weight adjusted time (allowance for only being 73kg) is 33:20. VO2Max calc (which used to be 67) now 63ish. Anything above 53 is considered excellent. I should maybe think about doing some rowing this year!
TOTAL HRS:= 1
TOTALS
HRS LAST7DAYS:= 11.76
ROW KS:= 11
BIKE (80-120M):= 52
RUN (20-35M):= 16
GYM (1-3HRS):= 4
KAYAK:= 9
Wednesday 1 January 2014
ThjR workout Tue-31-Dec-2013
ThjR workout Tue-31-Dec-2013
OVERALL AIM - to do between 36 and 39min for 10k in June
PURPOSE - to build strength / speed on hills
SESSION
Warm-up 2mile run, carrying 2 x 2kb hand weights
Main-Set 8 x hill reps opposite Gorey, carrying 2 x 2kb hand weights
Warm-dn 2mile run, carrying 2 x 2kb hand weights
COMMENTS
Hard session, slow, felt OK. Will build to x 10 and add speed
OVERALL AIM - to do between 36 and 39min for 10k in June
PURPOSE - to build strength / speed on hills
SESSION
Warm-up 2mile run, carrying 2 x 2kb hand weights
Main-Set 8 x hill reps opposite Gorey, carrying 2 x 2kb hand weights
Warm-dn 2mile run, carrying 2 x 2kb hand weights
COMMENTS
Hard session, slow, felt OK. Will build to x 10 and add speed
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