Training diary: week 3

With the London Triathlon on Sunday I’d planned in a lighter week than usual. My main goal is the New Forest 70.3 so I didn’t want a proper taper; nonetheless, I want to be sharp and tuned up to put a good performance in on Sunday.

A favourite from my Mike Gratton marathon schedule is the 2 x 15min tempo session; it’s a great way to keep the body used to running quickly without pushing it too hard. The same evening I went to Tooting Bec Lido for the first time: 90m, 19-degrees; it’s a triathlon mecca with tens of athletes using the facility. I tested my new Orca Equip wet suit, then joined fellow Channel swimmers for an hour’s worth of full stroke sets. The remainder of the week has been sharpening sessions for each discipline and sufficient rest, making sure I’m in shape to perform on Sunday.

Week 3 (w/c Sunday 26th July)

Sun: RUN (1hr steady); Mon am: RUN (2 x 15mins / 5mins rec @ 10k pace, pace increasing to 5k in second 15mins); GYM (core and upper body workout); Mon pm: SWIM (3k in 2- and 4-length sets, Tooting Bec 90m Lido); Tue: BRICK (1hr bike, 15mins run easy); Wed: RUN (10 x 200m / 2mins rec @ 3k pace); Thu: SWIM (1hr drills and lengths); Fri: RUN (45mins easy); Sat: Rest day

Weeks 1 & 2


Core performance

I’ve been researching some strength and core building exercises for triathlon and came across this excellent source of information for all things exercise. As the site itself says, it’s packed with guides, programs, workouts and advice helping improve performance in sports and life in general. Exercises are accompanied by demonstration videos and topics cover everything from strength training and muscle building to energy systems and nutrition.

Core Performance

Check out the triathlon pages as a great starting point. And for the latest articles receive updates on twitter too.

Climb faster: the impact of power and weight

Le Grimpeur

I found this interesting article by complete chance on blog site Le Grimpeur. It talks about power to weight ratios in relation to climbing speed and ability. I recognised back in June that I needed to increase my power and introduced bike intervals as part of my training. My power – and climbing – has definitely improved as a result. But – as the new slim-line Bradley Wiggins has shown in the Tour –  weight is also very important. I’m currently 12-stone; I know I need to trim my weight over the winter, in order to generate greater power in triathlon time trials and also to raise my game in hilly to mountainous sportives. It will also be interesting to see what impact this has on my running.

Some tough training and nutrional analysis ahead.

Pyrenean Cols

Here’s where I’ll be cycling next week.

Pyrenees area map

I just need to decide which Cols I’m going to climb during my 4-day stay. Will it be the Tourmalet, the Portet d’Aspet, the Peyresourde, the Port de Bales, the Col de Mente? The names conjure up the myth and mystique of cycling and – of course – the Tour de France. It will be great experience, and a terrific mid-year training break ahead of the half iron. Can’t wait!

Col de Mente

Training diary: weeks 1 & 2

I wanted to add my training plan and diary – in the build up to September’s 70.3 – as an embedded feature on the Training Plans tab. Sadly I’m having issues with this function as my site is hosted, and the ‘help’ pages and comments haven’t actually helped at all! Instead, I’m just going to periodically post my training exploits for the 10 weeks to the New Forest Tri.

So, for the time being – in a wholly less dynamic format – here’s weeks 1 and 2:

Week 1 (w/c Sunday 12th July)

Sun: SWIM (40 mins, Southbourne beach); Mon: RUN (1hr steady); Tue: BIKE (2hrs inc sprint intervals); Wed: SWIM (2.5k, London Fields Lido); Thu am: RUN (12 x 300m @ 10K pace / 2 mins rec); Thu pm: GYM (core workout + upper body weights); Fri: SWIM (1hr, SFT coaching inc drills and lengths); Sat: BIKE (62 miles, Hell of the Ashdown route).

Week 2 (w/c Sunday 19th July)

Sun: Rest day; Mon: RUN (1hr steady); Tue am: SWIM (1hr, drills/technique work); Tue pm: RUN (5 x 1k @ 10k pace); Wed: RUN (1hr steady); Thu am: SWIM (3k, Clissold Leisure Centre); Thu pm: RUN (25mins tempo @ 10k pace + 10 x 300m @ 10k pace / 2mins rec); Fri: RUN (1hr steady); Sat: BIKE (70 miles, North London/Herts)

Tweet tweet

I love Wiggo’s twitter re Di Luca! His comment on the Cav:Thor bust up is intriguing as well.

I’ve been following Lance and Wiggins through the Tour, and have added Chris McCormack (pro triathlete) and Jenson (in case I can pick up any tri tips before next Sunday!) recently too. It’s great to get such insights into the lives of elite athletes.


Fast transitioning

Triathlon legend and six-time Hawaii Ironman World Champ Dave Scott gives his invaluable tips for making a faster transition…

Swim to Bike

Bike to Run

There are a host of other 5-minute videos on other aspects of the triathlon, such as finding your ideal aero position on the bike and tips for open water. Check them out.