This blog is a means of expressing some of the landmarks involved in developing a triathlon lifestyle while enhancing home and worklife. I hope it will be a life-affirming and approachable resource. The key focus areas we'll start with are … Iron distance triathlon, Endurance running, Nutrition, Personal Productivity and good old-fashioned Inspiration.
Now we've got the mitochondria talking (see You and Your Spleen 01) what happens next ? Well from here it’s down to stress. At least controlled stress – which is stress applied in a good way. When your body undertakes an activity this happens …
Heart rate increases
The volume of blood pumped by the heart increases
You take more breaths, deeper and faster
Blood pressure increases
Your muscles complain and feel “fatigued”
If this is a “one off” activity then when it’s over – it’s over. But if you repeat the “stress” on a regular enough basis then special stuff happens. Magic stuff – the kind of stuff that leads most of us to be able to run a 5k, 10k or a marathon. Consider a stress that you can handle today eg: run a lamppost, walk a lamppost and keep that pattern going for 20mins. Then repeat this workout 3 times a week and continue that weekly pattern for 4 weeks. And what happens ? Your brain adapts to strengthen your muscles, muscles adapt to produce more energy, you get better at processing the waste products from your active muscles and your heart actually gets physically stronger – meaning your resting heart rate gradually falls and you (amazing creature that you are) are fitter !
But you don’t want to stop there. That 50min 10k goal is at the back of your mind and while this lamppost stuff is a great start point we have a desire to progress. Well, you've already achieved a key part of that – you are clear on your goals. If 10k is your “thing” then you should be following a 10k plan that leads to the physical adaptions that enable you to run 10k. That will be different from pole-vaulting or marathon running or space-hopper racing. Your training will therefore need to be somewhat specific and focus on the bits of you that are needed to run 10k.
Pole Vaulting- No Hoppers in sight
You need leg muscles with the strength to be ready for that distance, the respiration system to cope with the stress of almost an hour’s run, energy systems to cope with keeping you going and the “waste processing” ability not to fatigue within the time. You also need to know yourself and cope with the mental challenge of your goal.
Space Hoppers - Don't train with one of these if Pole Vaults is your thing
The good news is that “running one lamppost - walking one lamppost” is not your destiny. Your training plan will cunningly have you running two lampposts and walking one before you know it. And this is amazing. By week 4 of your plan you will probably have adapted your body to be no longer a person for whom a single lamppost run is “unusual” in fact you are by now a seasoned single lamppost runner. So able are you at this distance that it’s not much of a stress anymore and it almost feels “easy”. That’s the time to apply more stress. So the plan changes : now you run for 2 lampposts while the single lampost “recovery” walk stays as part of your plan. That 1st week of the new stress of double the running might be tough – but you’ve been here before. Remember back to the first the week you started this ? That very first time ? But you did it, you got to week 4 or week 5 and while this new stress seems tough right now you have the confidence of previous achievement. You know your body is different now than before and you know you want more of that adaptation. Actually you can be justifiably proud of the changes you’ve made. You are on your way to that 10k.
And this is the whole idea of training. Gradually accumulating (and banking) changes in the loading (or stress) you give your body. It’s so important to start with care and the web holds many resources eg. Runner World. Another really safe way to re-discover running is via an organization like JogScotland. When it becomes more advanced individual coaches can use their skill and experience to know when and how much of what type of stress is best for your own goals. But all the same it’s just adding extra "lampposts" – admittedly for some people they are very very far apart (and often uphill) !
So bottomline. The brain fixes up the physiology and bio-chemistry for you in response to what you want to do. You “run” the talk and the brain delivers. But be careful, your body can’t adapt overnight. You need this to be a controlled stress – especially if you’re new to training. So don’t risk over-training and if you feel your plan is pushing you too hard then listen to your body. Some sort of “rule of thumb” for moderate runners might be to look to increase training after 5 or 6 weeks. Many training plans are weekly in their cycle but they don’t need to be. Famous triathlon coach Brett Sutton is deeply sceptical when considering plans fixated on 7 days. Like the advice for hermaphrodites to “know thyself” adapt any plan to suit your own home and work circumstances. If you can stay healthy, uninjured, motivated and improving by adapting to a 10 day cycle then do it – this is your journey after all.
While this has been all “good news” so far there are some penalties to being human. You will have some genetic limiters that may mean that while you’re adapted to achieving Olympic standards for space-hopping you are only ever going to be “middle of the pack” in terms of a half-marathon race. Sadly your aspiration is all about those 13.1 miles. Also for a while at the beginning of your running career the more you train the more you improve in roughly equal measure.
Getting faster gets harder - and risks over-training
But the better you become the harder fought the improvement. Thus in our 50m 10k quest we might find that in 6 months we have gone from couch to a 1h 10m 10k time. It could take another 6 months to break the hour barrier and maybe another year to achieve the goal. Olympians dedicate their lives to the pursuit of mere seconds. However this is no discouragement – a hard won goal is all the sweeter – and the day of breaking that hour is a fantastic achievement in its own right.
So what are your next steps :
Define the goal that grabs your imagination.
Look into your motivation about why that goal is so important to you.
Consider if you need to break down that goals into sub-goals. It needs to be achievable from where you are now – but also you should be a little unsure if you can actually do it.
Research how you might go about this. If needs be consider discussing your goal with your GP. Talk to your family and get their support. Telling them will make it more likely you’ll stick with it and it can be inspiring for them too.
Once you’re sure and your mind’s made up then get a training plan or join a group.
Get a training log and write your goal down.
Enjoy the process. Experiment with the plan and know exactly why you’re doing each workout.
So folks how did you get on with the opening chapters ? I guess I have a confession to make. I have followed training plans by Matt Fitzgerald for both Ironman and marathon distances so I think that helps me understand his approach and concepts (and some keywords) a little easier. I also trust his judgement and right now I am using his plan for Paris in April. The foreword was hardwork - skip it.
I think it helps if you have some key words into your head : Base runs or Recovery runs - low intensity often low-duration aerobic runs at moderate pace. Endurance runs - these start at moderate pace over longer distances but gradually build towards race pace as a race approaches. Tempo runs: Matt is keen not to endorse the long held view of an "anaerobic threshold". For him Tempo runs are runs taken at 10k or half marathon pace. Cruise intervals are a Tempo run with an active recovery (low intensity) break in the middle - also done at 10k pace. Intervals - short high-intensity segments followed usually by an active recovery low intensity segement eg. 30s sprint with 2min active recovery jog. OK, we got that over with.
So all that said what did I get from these opening chapters? Well you get a big clue from Matt's lack of focus on heart rate, or anaerobic threshold and he's quite dismissive of lactic acid as a driver of fatigue. I think he wants us to focus on our aspirations ... maybe you dream of a 50min 10k or a 1h 45m half or a 3h marathon - or whatever. Matt would encourage us to set realistic near-term goals based on testing your present fitness. This gets our ultimate goals into perspective and from that viewpoint we use a scientific pace-based approach to improve. Oh, and Matt wants you to hurt - but in a good way. A planned, controlled and scientific way. In fact he's very keen on the promotion of gym work, cross-training (resistance training, flexibility training, non-impact cardio training : eg. a bike). This "hurting" thing need not put you off - this is not a book about multiple desert marathons or heavyweight sacrifice. If you're reading it you'll probably want to improve from whatever level you're at today and that means you'll need your body to adapt to new stresses that you'll impose during training. That inevitably means pushing yourself and the "hurt" is inevitable - but so worth it.
The idea that my brain could be holding back my performance rather than some imposition from lactic acid induced muscle fatigue was interesting & I think it very persuasive that the brain is likely to have it's 1st focus on keeping the body's systems ordered and controlled as it ensures stability (homeostasis). So Matt dismisses energy depletion as the cause of fatigue, he gives the brain a slightly "sinister" role through an ability to control your race performance based on it's assessment of your fitness level, past experience, environmental conditions etc (teleoanticipation). He quotes a powerful example of this with high-intensity interval training where athletes ran the last interval of a series of demanding sessions no faster nor slower than the earlier intervals. Somehow the brain had managed things to be able to control how the muscles would perform for that last interval. If you have a Garmin and you've done any intervals you'll relate to that. Just how was your body so able to keep that last interval's performance in reserve ? Spooky eh ?
Matt very positively states that running form can be improved throughout your running life, and that strength training is vital. It was interesting to learn that top-quality runners are actually using a higher proportion of their muscle fibres than someone like me. Matt suggests that early in a training plan maximum speed (sprints) could be employed (carefully) to recruit new muscle fibres which can then be used throughout later weeks. That's certainly new to me & I need all the new muscle fibres I can get. I think he's on the money there. A major thrust of this book seems to be about training with a focus on pace (min/km or min/mile). It's as if we cannot trust heart rate & Matt hardly mentions it in Chapter 1. There's a strong focus on 3 feedback areas (Feedback Loops):
1. Collective Feedback Loops
Stuff & help we get externally :
training guides
injury prevention methods
advice on the correct shoes
what nutrition works best (for you)
Run ....a lot. Want to improve running performance ? Increase running volume. BUT focus on running form. Matt uses the term "proprioceptive cues" and I so wish he hadn't - I can't even pronounce it. But his training plans make clear what he means : "driving the thighs" or "feeling symmetry" or "falling forward". Matt wants us to develop a self awareness of our form and create a mindset of what better technique might look like & hold that mindfulness throughout a workout. Very Zen.
Progressive change is emphasized as you progress towards your goal race. Base through to Peak phases each with a need to focus on slightly different aspects of your fitness. Matt talks about Key Workouts : the quality workouts that need to be a part of any plan. These are : speed workouts (gets those lazy muscle fibres firing), intensive endurance workouts (experience of race pace) and extensive endurance workouts (experience of race distance). In addition : Breakthrough workouts : these are often races you take though your training period where you absolutely "smack it". Max effort - Full on. Zero left in the tank. Matt emphasises this as it will familiarize the brain with pre-race nerves, race pain and suffering. Have you ever seen Matt and Coach Troy in the same room ?
2. Objective Feedback Loops
The goals. The data. So ask yourself ...what are you training for ? To what do you aspire ? What do I want to achieve in this workout ? While Matt defines your true performance limit as "the fastest pace you can sustain over the full race distance without literally killing yourself" it is a reassurance that the brain will never let that happen. However he makes the point that people race faster when they race against folk of a similar ability - in other words the brain lets you raise your game if you really need to. Having time goals - or pace goals - in a workout is a great way to ensure you deliver improvements in performance. Be demanding and have high expectations of your body. But be careful. You will not go from couch to Chrissie Wellington in 6 months (she is 15m up in IM Arizona as I write). A well chosen goal is one you think you can do but are not certain you can do - and it is grounded in where you are now. A 50min 10k might take you 3 years, improvement built on improvement, to achieve. But that makes the goal no less desirable. Departing from the text here there's a resource that's very helpful in this respect.
In this table by Jack Daniels you can determine your own "VDOT" level. Don't worry what VDOT means. Just imagine you have a recent 10k time of 54m. That equates to a VDOT value of approx 36. This helps you in 2 ways.
It allows you to project that at this level of fitness you could run other distances in certain times eg. a VDOT of 36 should be capable of a 2h 01m half marathon or a 4h 10m marathon (if you trained for these distances of course).
It also enables you to predict training paces that you should be working-out at.
So lets go back to what Matt was saying about interval running or endurance runs. What pace should you be training at when you undertake these sessions ? Daniels took the VDOT level and suggested supporting pace values as follows.
Lets say our "VDOT = 36" athlete has an "easy run" for 40min. Daniels' suggested pace is 6:38m/km but if the session involved several 400m intervals (say on a running track) then each interval should be run at 2m 02sec pace. The value of this table is immense. Not only does it show you where you should be training right now but it points to where improvement will come from. Our "VDOT = 36" athlete has a goal for a 50m 10k. On our 1st table this needs a VDOT level of 40 (see the arrow). So the athlete must transform themselves from a "VDOT =36" to a "VDOT = 40" level of fitness. That means Tempo runs (approx race pace) at 5.06m/km (red arrow above) and track interval sessions of 1m 52sec black arrow above). So the athlete has a clear vision of the standards required and the route to get there. In Matt's "brain world" we have a scientific way of setting the sub goals to reach our ultimate target and each workout is an end in its-self. Not surprizingly all this goal setting and structure lends itself to recording your progress and the setting up of training logs. These allow you to review and keep motivated. Find a free electronic one here and Matt himself produces a paper based version (below). If you'd like to know more about Jack Daniels try here. Matt writes " Pace based workouts are one of the the most important and unique features of the brain training method. The whole systems is orientated toward the goal of convincing your brain that you can sustain your goal pace all the way to the finish line of your next big race..."
3. Subjective Feedback Loop
The feelings & emotions of how you feel during the workout, during the race or during recovery. Listening to your body and knowing when to do more & when to back off. Matt suggests that there are 5 ways to use subjective feedback :
Responsive Training - do the right workout for your body & don't slavishly follow the training plan. When you unexpectedly good - go harder & be prepared to take a day off when you need it.
Heeding Pain - stop running before the pain becomes severe. Review the training log to see if there are clues.
Run by Feel - the self awareness to exactly the right thing in that precise moment. If you perceive your effort correctly you will know if there's more to give or if it's a time to hold back. I personally think that heart-rate is helpful here - if you know you have a little more to give then it can give you the confidence to "go for it".
Control your Form - how am I moving ? Where is my foot striking ? Am I over-striding ? Teach your body what "good" form feels like and develop the self-awareness to reproduce those feelings as you run.
Positivity. Focus on those thoughts and emotions which will help your performance. If you have a GPS then focus on the mile/km splits. If you're ahead great, if it's not your day then re-define your goal and get after the new one. You could even get into visualization. Lets break ...
Yip, it was sure time for a break. Great kid eh ? What does your morning affirmation look like ? Hope it looks somthing like Jessicas. Matt's Chapter 2 is a little bit like "the knee bone's connected to the thigh bone, the thigh bone's connected to the hip bone ..." etc etc.
He talks about the structure of the brain. Neurons are the active brain cells that make stuff happen. They communicate and are very "plastic" i.e. they change their function as you do new things - so if you learn a new skill neurones adapt to enable you to do it. Neurones formerly involved with vision can adapt to become involved with hearing in a newly blind person - they are that flexible. A physical experience is a fusion of millions of neurones firing away to create an "activation pattern". The more that activation pattern is repeated the more neurones change slightly to make the impulses easier, faster and more precise improving communication between neurones. Essentially it all becomes more efficient. This is why a new learned behaviour becomes easier over time. The brain then connects outwith itself - to the muscular, sensory, digestive and immune systems. It sure keeps busy. When you run Matt considers the brain is at work as follows :
Motor Output - activating and coordinating the muscle groups involved. This is mindblowingly complex and even extends into how the tendons and muscles store and release energy gained from the foot impacting the ground (giving you more forward thrust).
Stride Adjustment - taking account of the terrain and your body's 3D position in space. Are you running uphill, over loose surfaces, is it windy,what was the consequence of your last stride ? While most of this is thankfully sub-conscious it is possible through self-awareness to consciously adjust your stride to improve form.
Metabolic Regulation - when you run fuel-demand in the brain, working muscles, the heart and the respiratory system all massively increase. The brain recruits the optimal number of working muscles given the oxygen volume that the runner can supply and the available fuel supply. It also controls the release of that fuel into the blood stream.
Perceived Effort - this is hot. Feelings of fatigue might well originate in the brain & not the muscles. The brain might generate feelings of discomfort, pain or reduced motivation in order to slow the runner down.
Thought patterns - at relaxed, controlled efforts the brain's frontal lobes exhibit an alpha-wave pattern - where thoughts are often random "flows of consciousness". However where the runner is very focused in a race situation - or in the achievement of an interval pace - Matt describes an "in the zone" state-of-mind where there is very low frontal lobe activity and a real polarization of brain activity into those areas directly involved. The runner is "not thinking; they're just doing".
Focus. The ability of the brain to hold focus on the "total experience of running" rather than allowing your mind to wander onto other matters - staying in "the moment".
While the above are brain-controlled interactions that take place during running the act of repeatedly training brings brain adaptation as follows :
Regular motor signals being sent to muscles increases the number of motor units that the brain uses. More motor units = more muscle activation = more force from your stride. Also the brain rotates the muscle fibres it puts to work at any given time - resting some and working others. More motor units = more fibres available to be deployed = more rest before a fibre is re-used = more endurance.
The repetition of training leads to improved neuro-muscular efficiency - enabling more speed from less muscle activity. Part of this is technique based - involving fewer muscle fibres by more forceful contractions.
Delayed fatigue - the body becomes conditioned to a lower blood glycogen level and the muscles and liver become better at glycogen storage.
Increased Self-Belief. Training brings psychological benefits - knowing in the race that you've done the "hard yards" in training. Knowing you are "ready".
Cardiovascular exercise in it's own right stimulates neurone growth and and strengthens interconnections. It improves focus. Exercise lowers the risk for and slows the development of dementia and Alzheimer's disease.
So how did you get on ? - for me this was an excellent opening to the book. I had a glimpse into the complexity of running physiology and a feel for how Matt is going to develop into the huge number of training plans that make up more than half the book. I especially liked his focus on my goals & his challenge that potentially I'm the barrier to my own success. Of course if I know that I can change and improve. The message is hopeful and full of promise. Please drop a comment in the box on your views - what worked for you ?
They came, they ran, they biked, they got lost ...
Sadly the forecast was exactly right so a cold & damp day greeted the 8 hardy souls who threw themselves and their ultra-friendly dogs at a challenging Inverinathon off-road course. Respect to Tina and Hazel for tackling the steep wet ascents of the run course - not once but twice. We had joy as Matt, John and Stephen produced sub 23min run times (& Jamie might well have done without a 1m diversion due to iPod distraction). We had fun as Peter somehow went the wrong way round the bike loop and Stephen, reaching zero velocity on his steed, simply fell off. But while there were no seasons in the sun - as yet - there was plenty of drama. The seeded starts gave Jamie a lonely run out but he came back blistering the bike leg - flying onto the Druimdarroch Rd like a thing possessed. Jamie held the lead until well into the bike when disaster struck and his chain broke. Valiantly he ran with his bike - handling it over to "Tech Support" - but instead of giving up and being driven back to base he ran the rest of the bike leg. Jamie you are hard core and we salute you. John followed an excellent run with a powerful exhibition of bike skill - clawing into Matt and Richard's lead with every turn of the crank. John came so close to "king of the trails" - but that honour was eventually taken by Stephen.
Matt's impressive run could not be sustained on the testing bike course and soon John was snapping on his clip-less pedals. All the while Richard, Matt and Jamie were being reeled in by the relentless John and Stephen. Meanwhile Peter's mishap - taking the loop too early - turned to despair and he retired from the bike. Such a shame given his competitive run split. At T2 Stephen managed his 1st real contact with the field ahead of him - his isolation as the last rider making his eventual cycle performance all the more impressive. Here he threw the gauntlet.
The cruel & near vertical nature of the 2nd run was as nothing to Richard as he ran some way past the turn point - in a prelude of what was later to come. Richard simply laughs in the face of 8% gradients. Not so for Matt but he ground it out and returned to the bike in good spirits. John & Stephen dominated from T2 and in the last 8k they pressed home their advantage with cruel determination - stripping second after second from a fading, cramping, ammonia-pungent Matt. A questionable turn decision from Richard sent him to the next village and a 4mile detour. To his eternal credit despite this he remained in good spirits - with that perpetual smile ! However by now disaster or accident had depleted the field leaving only Matt to stand between victory for John or Stephen. With less than 2k to go Matt was finally overtaken by John and he seemed assured of being crowned the inaugural winner of the Inverinathon. But Stephen's powerful if lonely vigil continued arriving at HQ 5mins behind John. It was tense as the start times were evaluated - had Stephen done enough ? Surely John's was a winning effort - oh & where was Richard ?
A 6m later start time than John gave Stephen the win by just over a minute. One minute over nearly 2 hours of racing. It was a great effort from both. Well done to Stephen, John and Matt. Congrats to all who (eventually) completed the course - the run, the cycle or both. All of you and those who came to support were very welcome and your attitudes made it a joy despite the weather. Jamie - you really were the "Champagne" moment - running through the Loch Avich mist with the broken chain in one hand and the bike in the other.
Final thanks to my beloved for sign carrying, cooking, cat-quarantining, cleaning, time-keeping and allowing me to make the paleo-soup thing (against her better judgement). Thanks to Tom for getting up ultra early & being such an amazingly good support - flying all over Argyll with strange signs, an Irishman & hammer - it would not have happened without you. And to Peter's daughter - there really were frogs in the guacamole !
Ice Fishing in Canada
I
Ice at the top of the run climb. keep left
On the run frosted boards with mesh top.
You will now be hungry for course details and helpful tips. All you need is in the Inverinathon entry in the October listing of this blog - so pop back there and have a look. While you are downloading your application form and thinking about your run & cycle times pass away the moments reflecting on how much better organized this could be with different management ....
As a long-suffering follower of the daretotrilife blog you know how concerned I am that people don't eat enough salmon. It is simply a mystery why intelligent (often "type A") people - given a choice and free-will would select beef over salmon, or industrially-prefabricated chicken or even other fish over salmon. Yes, it's the long chain Omega 3's that make salmon nutritionally superior but that's not just it ... takes no time to cook, it tastes great, you can eat it hot cold, in a salad, in a sandwich or even in an ice-bath. So anyone "time crunched" between work, family and triathon knows that salmon is entirely appropriate for your lifestyle. Enough said.
Tomorrow the BBC Radio 4 Food Programme will select it's "Farmer of the Year 2010." A finalist is Geoff Kidd. He farms M&S Lochmuir salmon on the Isle of Mull here in Argyll and he's simply an inspiration. If you wanted someone to safeguard nutritional and animal welfare choices on your behalf then look no further than Geoff. Working with salmon over 30 years his team have the skills needed to deliver ethical, value for money and nutritionally "top notch" salmon fillets. I have known Geoff over the last 2 decades and he's very much his "own man" motivated by the highest of standards. You can taste how "uncompromising" he is when you eat M&S Lochmuir. And you should. Here's what the BBC website has to say ...
We all wish Geoff every sucess tomorrow and whatever the outcome it is fitting that this extraordinary farmer has received this national endorsement of his skill and dedication. Geoff we salute you. While now a national "food hero" I think of Geoff rather differently : like this perhaps... with frisky oilskins cut just above the ankle to show off the latest West-Coast Wellington fashion.
Post workout Paleo-Salmon For Geoff.
Turn on the oven to 200C
Shake these herbs into a bowl in approx these quantities & mix
pinch of salt
half tsp of black pepper
half tsp of chilli powder
quarter tsp of cayanne pepper
1 tsp of paprika
1 tsp of ginger
half tsp of corriander
Grab yourself a pack of M&S Lochmuir skinless salmon fillets
Place a heavy non-stick frying pan onto to warm up - moderate / high heat - 2 tbs of sunflower oil
Reflect how lucky you are & how good this is going to be
Pat & dust the mixed spices into both sides of the salmon fillets
Grab a bag of salad leaves from the fridge and add to a bowl
Once hot (the pan - not the salad) add the salmon to the frying pan & sear
This could get a little smoky - keep it moderately hot but don't let it burn : 2 mins
If you have a cat this is the point at which you'll have to chuck it out of kitchen. Cats appreciate Lochmuir salmon (*) It will try to tunnel back in so be vigilant.
2 mins are up - turn the fillets. Enjoy the aroma.
Think: "Did I wash my hands after chucking the cat ?"
Fling some dressing on the salad leaves
Slice some organic tomatoes
Slice a pear
2mins are up : salmon goes into oven at 200C for approx 10mins (bit less if thin - if in doubt ask the cat - under no account put the cat in the oven - just the salmon)
You get into shower
You get out of shower
Place cat the shower
Serve salmon immediately with dressed salad, sliced tomatoes and sliced pear
This is a really quick & really nutritious paleodiet based meal. Hope you enjoy it. Nice and spicy on cold winter evenings. Good Luck Geoff.
* Not just cats in fact. Good Housekeeping placed M&S Smoked Lochmuir in it's 2010 Christmas Top 3.
It's official. Today marks the start of formal training for the Paris Marathon on 10th April 2011. Training plans have been established and this will be an “A” race for me in 2011. The exciting part is that this will be a “family” trip for me with my sister attending. Rachel has been bitten by the fitness bug and has agreed to do the breakfast run 5k the day before the marathon. It is so great to have her a part of this project. I hope she'll update us on the 5k training throughout.
I managed 3.15.29 in Barcelona in March 2010 and would love to get closer to the magic 3.00.00. That will be the training plan and there it is – stated in black & white and now out there on the blogsphere. The last 4 weeks have been baseline training weeks with low intensity workouts 4 /5 times a week. I am worried by an achilles complaint on my left foot and was very keen to ease back into training gently. Last week's training is below.
As my next "A" race in 2011 will hopefully be a half-iron triathlon I am determined not to let swimming slip – as I did last year. Also last week I re-tested my cycle fitness and I don't want to lose that either. I guess I'm just going to have to be more efficient at work to find the time.
If you are considering a marathon I recommend a city race – Barcelona was outstanding – there is so much to see as you run and it's a brilliant distraction. In fact I completely recommend Barcelona – full stop. It was a fantastic experience. Sadly this year was my 5th failed attempt to make it to the London Marathon and this was the year they changed the rules which formerly granted automatic entry to anyone refused 5 times. It's a race I would love to do and yet I don't feel comfortable about going for a charity “golden ticket”. I raised funds in 2008 during the TriForLeticia (see blogpost here) and don't want to annoy friends and family for another year or two. It may surprize you that the Paris marathon has a history almost as long as Boston.
On Sunday the 19th of July 1896, crowds gathered at porte Maillot for the first French marathon, which brought together 191 participants. This was the first French marathon, run over just 40 km separating Paris from Conflans, the organisers, the Petit Journal, decided to award a commemorative medal to all runners who finished the race in under 4 hours. Why 40 kilometres? Simply because this was the distance separating Marathon from Athens; the current distance of the competition (42,195 km) is simply that of the London Olympic marathon (1908).
Which brings us nicely to the reason why the marathon distance is 26 miles and 385 yrds. The seemingly arbitrary distance was that adopted for the marathon at the1908 Summer Olympics in London. Of course the name Marathon comes from the legend of Pheidippides,the Greek messenger. Poor old Pheidippides was sent from the battlefield of Marathon to Athens to announce that the Persians had been defeated in the 490 BC Battle of Marathon (and in which he himself had just fought). It is claimed that he ran the entire distance without stopping and burst into the assembly, exclaiming "Νενικήκαμεν" = 'We have won.' before collapsing and dying. I know how he felt ! Anyway in November 1907 (ahead of the Olympics) a route of approx that distance was published in the newspapers, starting at Windsor Castle and finishing at the White City Stadium, Shepherd's Bush. There were protests about the final few miles because of tram-lines and cobbles, so the route was revised to cross the rough ground of Wormwood Scrubs. This lengthened the route, as did plans to make the start 700 yards from Queen Victoria's statue in the grounds of Windsor Castle. Thereafter it was decided to fix the distance at 26 miles (42 km) to the stadium, plus a lap of the stadium track (586 yards, 2 feet). But in order that the spectators, including Queen Alexandra, could have the best view of the final yards, the direction of running was changed to "right-hand inside" (i.e. clockwise). This meant the distance in the stadium was shortened to 385 yards, and the total distance became 26 miles 385 yards (42.195 km). And so it is today - bet you didn't know all that ? Lets see how week 1 turns out then.......
2010 has been a tough year financially for many and 2011 looks at least as challenging. We're noticing that more people are foregoing Christmas presents this year or setting modest limits. Maybe you're a Secret-Santa on a budget looking for a gift for someone you know is a multisport enthusiast ? So we set ourselves a £30 limit and came up with this terrific list. Some of this is specialist stuff so you'll need to plan ahead. We've provided links to suppliers so you can checkout the products. Free : Yes Free. It's setting up an on-line training log for your significant other. Training Peaks is a free on-line resource and it allows you to track your training over the weeks & years. In the free format it's fairly basic but still it does "what it says on the tin". Spend a little time figuring out how to enter data and you will be rewarded. The much-beloved athlete in your life will be very grateful for the time you've invested to get them started. You can even choose to buy from a range of pre-written training plans which can be downloaded directly onto your Training Peaks calendar. These plans are priced in $ so right now with the exchange rate at £1=$1.60 these are great value for money. Some training plans will additionally send you day to day workout files for your Garmin which are easily imported and match the pre-set workout plans on your Training Peaks calander. For example you can pick up a 12 week Level 4 10k run plan by Matt Fitzgerald for $30 (£19). Find the link here .
This is a bit of a cheat but for a little outlay you can subscribe to the "premium" version of Training Peaks - that enables you to add your own workouts, copy & paste etc etc. I think it also excludes distracting adverts on screen. You could provide a 3 month subscription for $49.99 (£31). That would let the athlete in your life experience the training log in all it's glory and the data is not lost when it reverts back to the free "basic " package. Compare the packages here If Training Peaks was eventually chosen as a permanent training diary you would take out an annual subscription at an even better price. Occasionally there are 30% off offers - which is what I use.
Quirky and amazing and under £6 check out this tyre removal lever from Crank Bros. The "Speed Lever" is very creative and comes with it's own lifetime guarantee. You can find it here.
Elasticated laces (under £6). Save precious time in T2 (bike -> run transitions) by losing traditional laces. Use these options with your running shoes. They should be changed seasonally so even if your athlete has them already they will not go amiss. There's a traditional range available from PureTri.Co.UK. However Triathlete-Europe Magazine recommended Zero-Friction lace guides from Speedlaces.Com. These actually add guides to the shoe's eyelets & are worth a look. Don't seem to be available in the UK but can be mail ordered from the US. Check them out here.
M&S Scottish Smoked Salmon Selection Platter. An absolute bargin at £13 for M&S's premium Lochmuir branded salmon. Christmas simply isn't Christmas without smoked salmon and no-one does it better than M&S. Give yourself and your athlete a treat & buy 2 : one for Christmas & one for New Year. Remember Lochmuir is rich in long-chain Omega 3 fatty acids - being healthy (and sustainable) has never tasted so good.
Baby Powder : Say What ? Yes, Baby powder : Maybe about £2 + 10p for the bag (?) It's really helpful to add baby powder inside the sleeves and legs of the wetsuit. But as important is a high quality plastic bag - so pay the 10p for a "bag for life" and give it along with the baby powder. Check out Chris MacCormack in the clip below. Chris is the reigning Ironman world Champion (see Blogpost 1) so he knows what he's talcing about.
Swimming noseclips. I cannot tell you how many of these I lose each year. If you can afford it buy 2. Sneak into the athlete's swimbag and find the brand they use. Available in loads of places but Wiggle have a great selection from £3. Try here.
Triathlon Specific T Shirts. CafePress have a huge selection and you can choose organic cotton if that's your thing. Not only for the athlete but for the triathlon widow/er in your life. Simply type "triathlon" into the search box and scroll through the options. Allow 2 weeks for delivery. Try here.
Wrist ID. OK this ships from the US but don't be afraid of that. Mine came with no VAT payable on arrival and no admin fee from the Post Office. It shipped in 10 days & they marked the package "gift" with a $ value of $1. This item costs just $23 including ground shipping making the cost in total just over £14.50. And what's a wrist ID ? It's security for your family when you're alone on that long cycle early in the morning. You get to personalize the wrist strap with your name, address, 2 contact phone numbers, basic medical alert and a slogan that's meaningful to you. It could be ... "Pain is Temporary Quitting is Forever" or "We were on a break" or "Why don't people eat more salmon ?" Just whatever. This is such a useful and personal gift that you should check out the website here. Lots of different styles too. The website takes only 5-10 mins to input the data order but be quick orders need to be in by 25th Nov to cope with the cheapest 1st class ground shipping rate.
Spinnervals Cycling DVD to use on the Turbo Trainer this winter : £19 for 45m of cycling hell bliss. Join Coach Troy (aka Satan) and 20 competitive cyclists in this 45 minute high intensity workout. An exciting combination of interval sets including ladders, superspins, tempo sets and sprints, "No Slackers Allowed" is for any athlete hoping to improve all aspects of their cycling fitness but there's a range of DVD's so you can pick one that suits. Long Argyll nights are a problem for the working triathlete and you need to resort to a trainer. Stick the DVD into a laptop in view of your trainer and away you go. Coach Troy will make you wish you never bought the thing ! Check out the range here.
In a similar theme but hardly "inexpensive" (£135 ish if new) the following gift is probably one of the very best things you can get for your "significant other". If s/he already works out on a turbo trainer through winter then you can hugely improve quality of life for you both if ... you buy yourself a trainer ! You'll see these things on Ebay and can choose a model to suit your budget. But the idea here is you share 2 or 3 hours per week together spinning along to Eastenders or early in the morning to BBC Radio 1/2/4 or whatever. So far as I know Coach Troy doesn't do a "Lovebirds in the morning" DVD but this is a fantastic way to workout - each at your own pace. Improve her bike competitiveness while he improves his base fitness. It's a way to squeeze 2-3 quality hours together over the week - do this over the next 10-12 weeks of winter and you'll see it represents great value for money. More than that : it's a way to improve your health and your relationship. You buying the trainer for you shows you want to spend more time with them - how great is that ! If you can splash the cash or just to get ideas then check out Wiggle - but Crinan Cycles in Lochgiphead or Dales in Glasgow would give you advice - be sure to get a quiet model or you won't be able to hear each other - or Coach Troy for that matter. A great way to buy one would be "Darling, I was thinking about a trainer for my bike, can you help me with some ideas ....." after they've picked themselves off the floor you're in for a solid 2hour analysis of fluid V mag drives V who knows what else.
What about a book ? This book is the book. Authoritative, densely packed with information and a snip at under £12 from Amazon - of course with free delivery.
"The Triathlete's Training Bible" is the most comprehensive reference available to triathletes, and it speaks to triathletes of all ability levels, whatever their experience. Joe Friel provides triathletes with every detail they need to consider when planning a season, lining up a week of workouts, and preparing to race. With a solid understanding of the science behind his proven methodology, triathletes can easily develop a personal training plan and know how to adapt it throughout the season based on their body's response to training. The third edition, now in a two-color format, includes extensive revisions on the specifics of how to train and what to eat. Triathletes will discover how to: build muscular endurance with a new approach to strength training; precisely gauge intensity with the latest in training technology to maximize form and fitness and reduce fatigue; improve economy in swimming, cycling, and running; competently adapt annual training plans over the course of a season; and, improve body composition and recovery with smarter nutrition.
2 Packets of Quinoa : under £5. Say What ? Yip. It's odd. But it's interesting and another new thing to share with your partner. Prounonced "Keen-Waa" Quinoa is a grain that comes from the Andes Mountains of South America. Quinoa's origins are ancient - it was one of the three staple foods, along with corn and potatoes, of the Inca civilization. It contains more protein than any other grain; an average of 16.2% compared with 7.5% for rice, 9.9% for millet, and 14% for wheat. Some varieties of quinoa are as high as 20% protein. Quinoa's protein is considered to be of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal (similar to milk) and high in lysine, methionine and cystine. Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and it has a delicious flavour all its own. Remember as an athlete the quality of the fuel you provide to your body is essential. This stuff could be a new part of your larder in 2011. Merchant Gourmet make a "ready to eat" red & white Quinoa pack that takes seconds to prepare. I know you can find this in Sainsbury's. Check this out as an example ....
What about new batteries for all those gadgets s/he uses : heart rate monitors (typically CR2032 - but you should have a delve around and check for yourself), the wireless sender on the bike front fork : the cycle computer on the handlebars. These things should be changed in the off season anyway - so this is a perfect time. 3 * CR2032 = under £5 and is soooooo thoughtful. Any supermarket.
2 Swim items : antifogging liquid for the inside of goggles : under £6 from Wiggle : here. and what about a neoprene swim cap (under £15) from Evans cycles ? Perfect if you have an open water swimmer in your life : checkout the link here.
Finally (you will be very relieved) another DVD. This gives a focus on the athlete's core and will help with overall flexibility. Triathletes are notoriously "inflexible". Checkout this review : Carmichael Training’s Core Strength DVD offers a quick, condensed and intense core strength and flexibility workout. Led by coach Jason Koop, the DVD (Under £20 from Wiggle : here) is broken into three sections that focus not just on the core but also the abdominal muscles, the lower back, IT bands, and hamstrings. Each ten minute section as exercises that shift the focus around the body for a balanced approach. The warm-up sets consists of calisthenics-style, heart-pumping routines moving into the main, strength building set, and finally into the elongation, cool-down set with yoga-style poses.
During the winter season when many cyclists are confined indoors, this short workout is an ideal supplement to break the monotony that can come from hours spent on trainers. Don't get the idea that it is an easy 30 minute routine; it is an intense 30 minutes and the first time I did the routine I was sore for three days. Currently I am doing the routine two or three days a week as part of my preparation for Spring racing.
If you do decide to purchase this DVD, there a few things to consider. Though not noted on the exterior or DVD sleeve, the workout requires a medicine ball, and - ideally - two physio balls. The exercise balls are well worth the investment and for this routine. If you need a stability ball - then Amazon can provide (see end of this entry).
So that's it. Add a comment if you've found inexpensive stuff that could inspire others. Take care out there and creative shopping.
Hi folks, we have an idea for added motivation during these long dreary northern hemisphere nights. OK, probably this evening you've been stretching, on the cross-trainer or the elliptical (what is an elliptical ? please can you tell me..) or been in the pool or pounding the treadmill so you don't need yet more motivation. But maybe ...just maybe you'd like to get back to basics and excercize a few neurones this November ? If so I've chosen Matt Fitzgerald's book "Brain Training for Runners".
The idea here is that we take chapters 1&2 of Matt's book, read them and comment on the stuff we liked & the stuff we didn't. Share the stuff we didn't understand and highlight the bits that worked and the bits that were really cool. Getting your comments to this means we'll all grow and maybe it will make us a little faster or a little stronger in 2011. Let's see how this goes. The book is listed above - get it from Amazon or borrow it from wherever. But get reading now, come back to the blog in December and lets figure out if Matt's got anything we can use.
A great day fantastically organized by Dinah and Kirsty. Thanks to you both. Yes, my time slipped by 45 secs or so from last year. But who cares (**) - I really enjoyed this race and seeing so many happy faces crossing the line shows the value of this local event to so many people. There's a real no-fuss attitude here. £10 entry fee, pop down, get briefed & get out there. The free soup and sandwich were most welcome on a beautiful but cold early November day.
So to the stars : well Eamonn did so well to steal the show for the males but as we've said before he's too young to count (although he warms up for a short run race by cycling - which is interesting). For me Tim was a revelation, hugely improved & quietly confident. Every year he takes part he strips 2min + off his previous time so there's more to come from him. He's working hard and clearly ambitious for 2011. Peter reborrowed his Zone from the Mid-Argyll triathlon, dusted it off & it sure still fits. The 2010 Inverness marathon gang : Jamie, Garret & Richard all did very well and Richard's smile simply lights up Argyll. Liz made it to the podium with a breakthrough performance and Matt ? Well Matt held off super-Tim to take the 1st local male home.
This race highlights so many positives it's hard to know where to begin. Firstly it shows that people who care about other people having the opportunity to compete safely, socially & informally can make it happen. So why not think about an interesting route near you and make it happen - search out "how to organize a running event" on the web and get some clues, talk it over with members of clubs you are involved with & see if there's interest. Contact your local sporting association for advice (eg. Scottish Athletics) and get friends to volunteer as marshalls. It's not impossible and there are 80+ people in Argyll right now who totally appreciate the opportunity.
Dinah & Kirsty are as easy going & unpretentious a pair as you could hope to meet. They are very understated and that makes this an ideal event for people of all levels and experiences. Your 1st race since school ? Who cares ? - you will be clapped & cheered home just the same if you are 2nd in 32mins or last at 1h.20m - it just doesn't matter. But they've been clever too. Latching onto the Scottish windfarm boom the organizers have benefited from a financial windfall courtesy of the Allt Dearg Community Wind Farm. That helps pay for the race, the goody bags and support charities. In this case 2 charities were supported : rsabi and choose life. This dimension rounds off a great day and makes a lasting social contribution on a wider scale.
The race takes place on the Argyll shoreline opposite the Hebridean island of Jura. The island looked simply beautiful as we travelled down this morning. Today started with flat seas and blue sky & there's almost no-where else you'd choose to be (other than flat seas, blue sky's and 10C warmer). The route is flat & fast to start and climbs over estate trails with puddle jumps and stream leaps to contend with. It ends with a run over the beach and a sprint back into the Estate. Checkout the profiles.
The race had it's own dedicated photographer this year - pity about his limp - and you can check his handiwork out on the Mid Argyll Tri & Cycle club gallery pages.
Finally, I follow Kelownagurl and her podcast Kelownagurl Tris. Barb recently finished the Victoria half marathon in British Columbia. In her goody bag was a bottle of Senior Citizen Vitamin Supplements ! She was hilarious when she told this and I recommend you listen. Anyway Kelownagurl eat your heart out. If you want to show the Victoria half what they're missing just look at this
A banana
Water
Medal
Oatcake
Pen
Balloon - yes that is a balloon !
Key Fob
Groovy winter hat
Mars Bar
and probably the best thing was the recycled paper bag it all came in.
Many thanks to all that made today a great day. Great event, great atmosphere, well worthwhile and congrats to all involved. Totally inspiring organization, location, performances & atmosphere.
** ok, ok I do care - it's a 1.88% decrease in performance when my heart-rate was at least as high as last year. In better conditions and no headwind. So my VO2 Max (see : You and Your Spleen 01 - previous post) must have dropped compared to last year. Which means my aerobic engine is smaller, which means I've lost fitness and I'll have to work harder with more intensity, meanwhile Peter, Matt and Tim are out there already better and getting stronger. And that photographer looked familiar ...
Here at the DareToTriLife Blog we cover the in-depth issues so you you don't have to. In this short & snappy entry we think about what exactly happens when a person starts training. If you are just starting out there's a few amazing changes about to happen in your body.
You
The 1st area of change will be in your cardiovascular system. That's your heart and all the veins and capillaries which carry oxygenated blood around your body. With all the extra work you are now demanding from your muscles they need more oxygen and fuel to drive the processes which enable that extra work to take place. It's the heart that steps in 1st to help you meet that need, pumping the blood faster to grab all that extra oxygen you're breathing into your lungs.
Next up the muscles you are exercising will adapt. If they are doing more work they need more energy and that comes from the little "nuclear power plants" within your muscle cells called mitochondria. These tiny guys are amazing. You give them lunch & they give you chemical energy. When you start training you will increase the number and size of mitochondria in your muscles. It's like trading up an engine size ... forget 1100cc : after a month of training you're on your way to be your very own 2 litre GTI.
Two mitochondria gossiping
Not only that. There's more. Your enzyme activity increases so that oxygen delivered can be processed faster and your body cleverly opens up extra blood capillaries around the working muscles to improve the delivery of oxygen even further. Of course all this improvement in delivering useful stuff to your working muscle cells is equally good at removing the waste products such as carbon dioxide. This happens automatically and it's just waiting for you to slip on the trainers and go for a run today to make it all happen.
Lets think about your heart. There are 2 aspects : the stroke volume (volume of blood pumped per beat) and the heart rate (the number of beats per minute). As you become fitter the 1st change is the stroke volume. Your heart is working more during your periods of training so it becomes stronger and it pumps more blood per beat. The immediate dividend for you is that when resting your heart is now more efficient (stronger). You need less beats to deliver the necessary oxygen and that causes the resting heart rate of fitter people to be lower.
As you become fitter you will move your "lactate threshold". Say what ? Lactate is produced by excerizing muscles and has been thought to contribute to fatigue or muscle soreness. The idea is that the fitter you become the better at clearing lactate from your muscles and the less fatigued you are. This is now quite controversial. Lactate itself is a fuel that is used by muscles during exercise and lactate released from the muscle is converted in the liver to glucose, which is then used as an energy source. So it helps to delay the lowering of blood glucose - which actually delays fatigue. But the bottomline is that by being fitter you shift the point when the lactate kick's in.
Finally what about your Aerobic Capacity ? What indeed. Improved cardiac strength plus all those extra bigger mitochondria and opening up more pathways to your muscles enables you to use more oxygen. More oxygen = more work is possible so you go longer faster. Your ability to process oxygen is often called VO2 Max - that is the maximum amount of oxygen you can process during an activity. As you become fitter your VO2 Max increases. We love VO2 Max. It correlates with loads of things for example your VO2 Max can indicate how fast you'd run a 10k or a marathon. But we'll come back to that another time. For now just get out there and train.
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