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Marathon Des Sables

Morroco - 02-04-2015


Marathon-des-Sables

The Road to…

November 12, 2014 - General

  So with Ironman Barcelona 7 days behind me and having had a fantastic 7 days of eating and drinking what i like, when I like; it's time to focus! Using downtime to read up on races, find others that have done the races on your bucket list and review injuries and preventative methods is a great way to get ahead.  For me it was time to look at what is needed at Mds, what is achievable and more importantly how am I going to get there! Repair End of season massage and review sessions are a great way to try and identify parts of the body that are in need of some TLC.  Its these niggles that can seriously turn into injuries during the heavier part of training.  Personally I have a few people I like to visit.  Different styles for different reasons, but also I like to get different opinions on niggles and solutions. Nutrition Getting food right is 80% of it all.  Food to live, food to fuel and food to recover.  Get any of it wrong and it costs us.  I have tried all the faddy diets (ask my wife!) but its time to bin the lot and just get eating right!!  I have employed the services of Non Evans and done this for a number of reasons. A natural born athlete Non Evans has been playing sport since she began to run at the tender age of one. Throughout an illustrious and internationally recognised career she has been an International Rugby player, Olympic Games commentator, Commonwealth Games competitor and medalist (she is in fact the only female to have competed at three different disciplines at the Commonwealth Games), TV and Radio presenter, successful businesswoman and recipient of an MBE. There are few people who have excelled at sport at international level in more than one sporting discipline – but Non Evans has competed with honours at international level for over 20 years at 5 different sports – Rugby Union, Judo, Olympic Freestyle Wrestling, Weightlifting& Powerlifting.  So basically, if I do not do what she says - she is gonna kick my arse !     Plan Planning is everything if you lead even a moderately busy life.  Plan food, training, rest and quality time with family.  write it down, put it in your diary, put training sessions in the family diary and stick to it.  At home we call it the slot.  Miss your slot? Tough, its now family time. Kit Right now - no idea! Personally, I did not know a sleeping bag could cost more than a second hand car! Food that begins life as dust before you add water and a first aid kit that is simply just scary ! But there is something extra cool about carrying Venom Spray!  Beats energy gels all day long !  
Turbo training session

Turbo Time

October 13, 2014 - General Training

As the nights draw in, its time to dust off the old Turbo trainer and put some focussed sessions together. Whether you live on the snow-locked Colorado Front Range or in your office for 13 hours a day, the indoor trainer is a key part of many riders’ midweek training regimens. Follow these five workout plans to keep the trainer interesting and to optimize your time in the saddle while staring at the wall. Workout E1: Rolling hilly course (63 minutes) Warm-up 5:00 Pedal easy with cadence above 90 rpm. 5:00 Alternate :30 standing, :30 seated. 6:00 Seated, alternate 80 percent of workload between 1:00 on right leg, 1:00 on left leg. Set 1 6 x 2:00 Effort: Zones 1-2, RPE 6-10, Critical Power 180 Choose a gear to maintain 70 rpm in Zone 2. 60 sec. rest interval (maintain 100 rpm during rest interval) 3:00 Spin easy Set 2 6 x 3:00 Effort: Zone 2, REP 10-12, Critical Power 180-90 Choose a gear to maintain 70 rpm in Zone 2. 60 sec. rest interval (maintain 100 rpm during rest interval) Cool down 5:00 spin easy workout E9: Feel for pacing (131 minutes) Warm-up 5:00 Pedal easy with cadence above 90 rpm. 5:00 Alternate :30 standing at RPE 10, :30 seated at RPE 6 6:00 Seated, alternate 80 percent of workload on each leg for 1:00. Set 1 3 x 15:00 Effort: Start at low Zone 1. Every 5:00, increase heart rate by 3 bpm or power by 10 watts Throughout this set, try to guess your intensity before looking at your HRM or power meter. 5:00 spin easy Set 2 3 x 15:00 Effort: Start at low Zone 3. Every 5:00, increase heart rate by 3 bpm or by 10 watts. Throughout this set, try to guess your intensity before looking at your HRM or power meter. Cool down 5:00 min. spin easy Workout SS2: Spin-ups (60-65 minutes) warm-up 5:00 Pedal easy with cadence above 90 rpm 5:00 Alternate :30 at 100 rpm and 80 rpm 5-10:00 Easy riding at 95+ rpm Set 8 x :30 Effort: Zone 1-2, RPE 12-14, Critical Power 90 Spin up to the maximum rpm you can maintain without bouncing, then maintain for :30. 4:30 rest interval Cool down 5:00 min. Workout ME5: Cruise intervals (51-59 minutes) Warm-up 5:00 Keep cadence over 80 rpm. 6:00 Do 1:00 min. reps at 60 rpm and 100 rpm. 5:00 Spin easy at 95+ rpm. Set 4-5 x 6:00 Effort: Zone 4, RPE 15-16, Critical Power 60 Pedal steadily at 90-95 rpm, maintaining your 60:00 time trial pace. This workout help increase your speed at lactate threshold. 2:00 rest intervals Cool down 5:00 Spin easy Workout M7: Fruit loops (84 minutes) Warm-up 5:00 Pedal above 90 rpm. 5:00 Do :30 reps at 80 rpm and 100 rpm 5:00 Pedal at 95+ rpm. Set 1 3x 4:00 Ride 2:00 standing at 70 rpm. Effort: Zone 2, RPE 10-12, Critical Power 180 Ride 2:00 sitting at 100+ rpm. Effort: Zone 2, RPE 13-14, Critical Power 180-90 2:00 rest interval 3x 6:00 Ride 3:00 standing at 80 rpm. Effort: Zone 3, RPE 13-14, Critical Power 90 Ride 3:00 sitting at 100+ rpm. Effort: Zone 1, RPE 6-9, Critical Power less than 180 2:00 min. rest interval 3x 6:00 Ride 3:00 standing at 70 rpm. Effort: Zone 3, RPE 13-14, Critical Power 90 Ride 3:00 sitting at 90 rpm. Effort: Zone 1, RPE 6-9, Critical Power less than 180 2:00 rest interval Cool down 5:00 Spin easy Editor’s note: These workouts are reprinted with permission of VeloPress from Workouts in a Binder for Indoor Cycling by Dirk Friel and Wes Hobson. For more sample workouts, please visit velopress.com/workouts. Read more at http://triathlete-europe.competitor.com/2014/01/16/sessions-to-spice-up-the-indoor-trainer#ZVxC9McRyeSKF0zQ.99