Saturday 21 January 2012

Minimum Ironman Training (in my eyes!)

The more I read up on Ironman things and the more days I spend on the bike (max of 1hr a time) I honestly think that if your goal is to 'complete' an Ironman then it can be done in 2-3months, providing your fairly fit already.

For the last 3 weeks all I've done is High intensity cardio sessions lasting between 20mins and an hour with one run being about 1hr 15. Through getting in quality training sessions and no 'junk sessions' I'm finding me improving through much much less volume!

I'll admit these sessions were pushing it until I literally had to slump over the turbo trainer in exhaustion (yes I've done my last 18 rides on the turbo!) and off just two runs a week have seen me doing 12mile runs at 6.30m/mile which is faster than I was doing them when I did a sub 3hr marathon and running 80-90mile weeks!!

Some of my sessions have been brutal but with making them high intensity I've managed to see definite improvements with much less volume!!

Volume I find takes over my life - not only is it time consuming but it leaves me exhausted and unable to move from the sofa without a bit of a moan. I know from experience how essential volume is for things like ultras and Ironmans but I honestly think before 2-3 months out of Ironman Wales I don't need to do any runs over about 15miles, cycles over about 50 and swims over 1hr. I'm doing a half Ironman early June and up until then no cycles will be over 50miles and swims over 45mins, that's not to say I wont be training hard. Some of the hardest session I've done in a long time have been the last couple weeks.

E.g. This session on the turbo trainer - 7 sets of 5min hard, 1min recovery, 1min flat out, 1min recovery x 7. It was brutal but in an hour id done a much harder bike session than some would do in 3 hours.

I've also realised the importance of rest and when I say rest I mean a complete switch off from eating well and training 1-2 days a week! Until I have to sacrifice social events for long rides followed by long runs (2months before) then I'm adopting a high intensity only policy then cramp up the volume after the half Ironman, which I belive with a bit more swimming I can do now maybe not to the standard I'd like but definitely finish it.

However it's all swings and roundabouts - last year I swore by high volume and now I'm swearing by high intensity! Truth is the maybe the reason I'm pushing out quality sessions of late is because I built up that endurance base last year and the fact I'm shocking my body with high intensity stuff is just keeping me improving. With that said I know I'll need volume but to do it now like I've heard people suggest is just too much, it will lead to burn out and lack of motivation.

I'm going to leave it 2-3months prior before training specifically for the Ironman. To a point I'd rather be underdone than overdone! So long as I'm chasing the p.b's and enjoying the volume then the improvements and main goal of nailing the Ironman will be in sight!

I asked someone what they thought minimum Ironman training was?

The reply 'Once your confident you can make it then you've done enough, the rest is just improving the level'

Sunday 15 January 2012

Everything in moderation!

Yesterday I got back on the scales for the second time and It was a disappointing loss of 0.5kg, I'm now 77.1KG.

This week has reminded me so much of why I hate 'diets'. I usually swear by the everything in moderation method which suits me fine and to be honest just makes everything more relaxed and in turn makes me feel better. Meaning it's doing the job.

What I do usually is base my eating around whatever grown, lived or been planted but if I fancy a pizza, takeaway, chocolate etc occasionally I just have it. I'll admit I'm lucky and enjoy scoffing myself with bowls full of veg, salad, meat and fish so most it's what I eat. However since new year, probably as a sort of detox type thing after xmas I decided to go paleo + oats and milk because after a couple months of very little training put on 7kg.

With the goal being 73kg by March 11 when I do a marathon I have plenty of time. My fitness levels and the fact that when I'm in full force I'm training a fair bit means that unless I completely go off the rails with my eating my weight should naturally drop down a bit.

Even though I love the idea of the paleo diet and do base my eating on it, having rules about food is simply bollocks! By Wednesday I was really craving a BIG meal which tells me that for the amount of training I've done last couple weeks, the paleo way is to low calorie and too low in sugar (after a 15mile run or 2hr bike session, I really want sugar!!).

I held out Wednesday, Thursday I was craving stodge even more, this only happens when I decide to go strict with the eating, which again reminds me why I hate diets and rules in eating. Over a cup of tea I demolished half a box of celebrations, half a bag of peanuts then got myself a 12'' pizza! Fuel (food) had not tasted so good in a while. That was it, I'm not doing that again, I'd rather eat what I want in moderation than feel tired through the low calorie and then explode with some sort of monster eat.

I'm still on the project of getting back to 73kg's for this marathon but if it doesn't happen it really doesn't matter. So this weeks weight in (Sat) will be through healthy BALANCED eating along with my triathlon training.

In addition Friday I ran a hilly 12mile at 6.36 min/mile which is faster than when I did the sub 3hr marathon! I no way would have done that good a training session if I would have stuck to the paleo i.e. not fuelled up that Thursday.

If I'm classed as an endurance 'athlete' (which I beg to differ) then diets are a no go unless your training drops the same time or your just doing it for 1-2 weeks as a last bit of cutting before an event. It's got to be the moderation attitude.

Wednesday 11 January 2012

Cheat Pizzas!!

Almost time for the 2nd weight in (Friday) since opting the eating whats grown, been planted or lived attitude and today sums up why I don't really like diets! I've been craving some stodge big time today, fatigued from work and some very intense training sessions but 'diets' have rules which if can cause serious binges and a huge spike in the calories if your watching what your eating. Thus despite the fact that eating, basically paleo with oats and milk is something I pretty much do most of the time being a 100% strict is too much and drives you insane as well as in my opinion can effect your social life because all the time it's too much (that's my opinion).

What I've opted is to allow myself either a cheat day or 3 cheat meals a week and also if I'm going to ballistic at any point because I fancy something I just have it then get back on the horse.

Today I was saved by the freezer and a very big rectangle pizza!! A very very needed boost and in my eyes important that I had it. I'm fuelled up and ready to continue the good work.

With a 13mile run on the cards Saturday they may be another one of these pizzas on the way but depends how I feel.

I'm excited for the weight in Friday, I'm not a 100% I've stripped much body fat this week but we'll see.

So last week 77.5kg, if I'm around the 76.5 Friday I'll be delighted. Ultimate goal is to get back to 73kg by the Blackpool Marathon which should be a good laugh.

Saturday 7 January 2012

First weight in since the cutting started....

I plan on weighing myself weekly, however i got on the scales on December 28th and I weighed 79kgs.....basically deep down I'm a vain bugger and even tho 79 is fine, I want to get the abs back (one of the fundraising events for my R.N.L.I Ironman mission is a topless calendar with my mates ha ha ha, I don't think I've ever had to do so little persuading!!!) and I always found that when I've been around the 72kg mark my fitness/performance has been at it's best. With a marathon coming up in a mear 7 weeks since re-starting training again, half ironman and the big Ironman I want to be at my best soon!

What hasn't helped but I don't regret one bit as it was the funniest few days in a while was a 3 day bender in Edinburgh over new year. They definitely know how to celebrate New Year!

Since then I've been back eating pretty much the way I do when it's training time - Anything that's lived, grown or been planted and except for one bagel and soft cheese I've stuck to it well. The plan is 1-3 meals a week treats e.g. takeaways or an unhealthy option.

Anyway weighed in at 77.5kg today, I was pleasantly surprised and on top of this I've put in some cracking training sessions. BOOM, its on the way back in style!!

Training wise this week I've done 2 runs one being a tough 10miler, a cross fit session and about 4 sessions on the turbo trainer - they've all been intense which I'm convinced is the key to getting leaner as well as improving performance, I'm doing a fraction of what I was last summer and to be fair, I've done no Junk session - if I've not been fresh I've rested when I've trained I've pushed it very hard. Despite partying most weekends over the last 8 weeks I'm not far off where I was last summer and think I could surprise myself come the Blackpool Marathon even tho I'm only running twice a week, one long run and one flat out run. Maybe beating my 2.59 is beyond me but I really don't know and I'm only running 2 times with the rest being cycling!

Anywere there we go - week one - 77.5kg a drop of 1.5kg in 10 days. Decent start :)