Saturday was supposed to be my first foray into the Singapore Biathlon, and I was looking forward to it. But I came down with severe stomach cramps on Friday night - possibly due to some food I took during dinner. I have a weak stomach, so I was anticipating a bout of diarrhea and vomiting. Suffice it to say, I decided not to take part in the biathlon. Disappointed to say the least, but it is better to be safe than sorry.
Thankfully, I was well after resting on Saturday, and today I set out to do the bike-run-bike-run session. Similar to last week's - just that coach wanted me to go faster. First 57k at ave speed of 28.5kph. 8k run at ave 6:33 pace. 20k @ 30.3 kph, and last 1k at 4:54 pace. The timings were a little better than last week's. Partly due to the rest on Sat, or perhaps the SIS energy drink I took before the session?
This week's long run of 18km went well. Averaged 7:00 for 16km - I think the rain this week helped cooled things down. The last 2 km was at 5:36 and 5:28.
Overall, a pretty good training week, notwithstanding the hiccups.
Showing posts with label brick. Show all posts
Showing posts with label brick. Show all posts
Sunday, March 14, 2010
Sunday, March 7, 2010
Tough two weeks
The past two weeks had been an escalation in training. Two long runs under the hot late morning/early afternoon sun, long swims, more fast bike sessions on the trainer and bike-run brick sessions.
The first demanding bike-run-bike-run session last weekend was disrupted by the unfortunately accident. So yesterday was another attempt - this time a 50k bike - 8k run - 20k bike and 1k run. IN joined me for this workout (SC joined the ride as well). By my miscalculation, we rode 60k instead. The run was at my race pace - a very slow 7:00 min/km. Then with a 5 minute rest, it was another 20k bike. However, we ran into strong headwinds along the coastal road, and I struggled to keep above 30 kph. The return leg was a little better. I could only garner 5:13 for the final 1k run.
The day before was a 21k long run with a long swim in the evening. These two workouts took their toll.
The first demanding bike-run-bike-run session last weekend was disrupted by the unfortunately accident. So yesterday was another attempt - this time a 50k bike - 8k run - 20k bike and 1k run. IN joined me for this workout (SC joined the ride as well). By my miscalculation, we rode 60k instead. The run was at my race pace - a very slow 7:00 min/km. Then with a 5 minute rest, it was another 20k bike. However, we ran into strong headwinds along the coastal road, and I struggled to keep above 30 kph. The return leg was a little better. I could only garner 5:13 for the final 1k run.
The day before was a 21k long run with a long swim in the evening. These two workouts took their toll.
Sunday, February 7, 2010
Checking the boxes
I heard many experienced triathletes say that it is crucial to spend enough time in the saddle in order to surmount the 70.3 and full IMs. What's intimidating is to be able to run 21km after clocking 90km for the 70.3. Which is why we had been pushing up our mileage on the bike.
What's supposed to be a 100km ride last Sat was reduced to a big ZERO as I came down with a fever the night before. Good thing I was back on my feet (er ... butt) again on Sunday, doing a 40km ride with the FOTRers. Anxious to make up for lost time, I went out for a long ride this morning, but my legs were feeling the effects of Sunday's ride and I headed back home after two loops, settling for 70km.
For this morning's session, my objectives were (a) get used to extra weight from another two water bottles - discernible increase in weight, (b) nutrition on the bike - which worked out reasonably well (except that I have to figure out how to get the small electrolyte pills out); and (b) short brick run - which also turned out well. This being the first brick run, I'd expect some difficulty finding my legs. Surprisingly, I didn't. In fact, it felt good to use a different muscle group instead of the cycling muscles.
More brick sessions are likely. What else?
(1) 120 km rides x2
(2) ride in the morning sun
(3) brick session around lunch time
(4) run in the afternoon sun
(5) open water swims x2
What's supposed to be a 100km ride last Sat was reduced to a big ZERO as I came down with a fever the night before. Good thing I was back on my feet (er ... butt) again on Sunday, doing a 40km ride with the FOTRers. Anxious to make up for lost time, I went out for a long ride this morning, but my legs were feeling the effects of Sunday's ride and I headed back home after two loops, settling for 70km.
For this morning's session, my objectives were (a) get used to extra weight from another two water bottles - discernible increase in weight, (b) nutrition on the bike - which worked out reasonably well (except that I have to figure out how to get the small electrolyte pills out); and (b) short brick run - which also turned out well. This being the first brick run, I'd expect some difficulty finding my legs. Surprisingly, I didn't. In fact, it felt good to use a different muscle group instead of the cycling muscles.
More brick sessions are likely. What else?
(1) 120 km rides x2
(2) ride in the morning sun
(3) brick session around lunch time
(4) run in the afternoon sun
(5) open water swims x2
Wednesday, September 2, 2009
TLog: Does swimming help relieve sore muscles?
After a heavy weekend, my legs felt like they'd run a marathon. Compression tights for recovery, thefitbar massages and the works. Even after Monday recovery, legs were still sore - limping still pronounced.
But training is training. So I went for my Tue swim. 2.3 km of 50m, 100m repeats and a long 800m steady swim. And guess what? I could walk without limping after the swim. The legs felt as if they were straightened out. No more fatigue, no more strain. Amazing. Better than a sports massage.
Wonder if fellow readers experienced the same?
Today, a 30k bike and 5k run brick session, both at race pace. Averaged 27+kph with 22k close to or above 30 kph. Glad to be getting more used to aero position. In fact, about half of the time, I was on the aerobars. Still need to work on holding the line at fast speed in aero position.
5k run average about 6:07 pace, well better than my targeted race pace. Nice cool morning air at 6 am!
Looking forward to another heavy duty back-to-back workout later this week. :) The prison run on Sunday will have to be my recovery jog!
But training is training. So I went for my Tue swim. 2.3 km of 50m, 100m repeats and a long 800m steady swim. And guess what? I could walk without limping after the swim. The legs felt as if they were straightened out. No more fatigue, no more strain. Amazing. Better than a sports massage.
Wonder if fellow readers experienced the same?
Today, a 30k bike and 5k run brick session, both at race pace. Averaged 27+kph with 22k close to or above 30 kph. Glad to be getting more used to aero position. In fact, about half of the time, I was on the aerobars. Still need to work on holding the line at fast speed in aero position.
5k run average about 6:07 pace, well better than my targeted race pace. Nice cool morning air at 6 am!
Looking forward to another heavy duty back-to-back workout later this week. :) The prison run on Sunday will have to be my recovery jog!
Tuesday, August 25, 2009
TLog: All the usual suspects and Lost in Transition
Tuesday: 44 laps including 6x50m pull buoy and 6x200m fast paced swim.
pull: 0.59, 0.57, 1.00, 0.59, 0.59, 1.00 with 30s recovery
200m: 4.31, 4.39, 4.47, 4.40, 4.42, 4.42 with 1 min recovery; decent timings compared to last 200m's.
Without realizing it, some bad habits started creeping back. Noticed that the legs and hip were sinking, kick was too strong (outside shadow zone), head too tilted when breathing on the left, not waiting for the recovery hand to catch up before pulling, not catching, etc. All the usual suspects! So this session main focus was to remedy the above faults as best as I could.
Wednesday: 35k bike + 3k run brick session.
Forecast was for rain in the early morning.. not again! It was not raining when I rode out and thankfully the weather held up. Went on aerobars and big chainring most of the time now. Quite pleased that I was able to maintain close to 30 kph speed even on aerobars. All the way to Changi village and back with detours to commando camp and Simpang Bedok.
5x10min fartlek (give or take a few minutes, as I use 5 km instead of 10 min, and depending on traffic lights). After some getting used to, it is actually more comfortable and easier riding in the aero position. Half way through, I found the arm rests soaked with sweat, a new discovery! :)
Ave 26 kph, time taken 1:20, ave HR 136
Run leg: Ave pace 6.33, ave HR 151. Started off quite fast, below 6:20 pace and had to slow down to maintain expected race pace. Good transition run. Started to drizzle and rain after 2k, but that's a welcome relief. I enjoyed running in the rain, but not cycling in the rain for obvious reasons.
pull: 0.59, 0.57, 1.00, 0.59, 0.59, 1.00 with 30s recovery
200m: 4.31, 4.39, 4.47, 4.40, 4.42, 4.42 with 1 min recovery; decent timings compared to last 200m's.
Without realizing it, some bad habits started creeping back. Noticed that the legs and hip were sinking, kick was too strong (outside shadow zone), head too tilted when breathing on the left, not waiting for the recovery hand to catch up before pulling, not catching, etc. All the usual suspects! So this session main focus was to remedy the above faults as best as I could.
Wednesday: 35k bike + 3k run brick session.
Forecast was for rain in the early morning.. not again! It was not raining when I rode out and thankfully the weather held up. Went on aerobars and big chainring most of the time now. Quite pleased that I was able to maintain close to 30 kph speed even on aerobars. All the way to Changi village and back with detours to commando camp and Simpang Bedok.
5x10min fartlek (give or take a few minutes, as I use 5 km instead of 10 min, and depending on traffic lights). After some getting used to, it is actually more comfortable and easier riding in the aero position. Half way through, I found the arm rests soaked with sweat, a new discovery! :)
Ave 26 kph, time taken 1:20, ave HR 136
Run leg: Ave pace 6.33, ave HR 151. Started off quite fast, below 6:20 pace and had to slow down to maintain expected race pace. Good transition run. Started to drizzle and rain after 2k, but that's a welcome relief. I enjoyed running in the rain, but not cycling in the rain for obvious reasons.
Sunday, July 26, 2009
TLog: one week's worth
It had been a busy week at work and conference, so less time to blog. Here are the workouts this week:
Tue: 2.3k swim
300 m warmup
6x50m pull .54, .55, .59, .57, .59, .58
4x50m kick
2x50m fast swim 0.48, 0.50
4x100m (1 min recovery) 2.18, 2.13, 2.14, 2.19,
1x800m steady swim 2.26, 2.31, 2.33, 2.33, 2.38, 2.33, 2.25, 2.31
200m cool down
Wed: Stationary bike 5x6 min hard, 3 min recovery; omitted 12k aerobic run due to work dinner.
Fri: 3X1km reps, slightly faster than race pace (<6:00). Recovery 2min; 1X5km rep, race pace (6:30).
Sat: a.m.: 62k bike long intervals at Changi coastal road... went up and down three times, short 1.5k brick run; p.m.: 1.2k swim (8x100m 30 sec recovery)
Sun: Bike 38k North East loop.
Tue: 2.3k swim
300 m warmup
6x50m pull .54, .55, .59, .57, .59, .58
4x50m kick
2x50m fast swim 0.48, 0.50
4x100m (1 min recovery) 2.18, 2.13, 2.14, 2.19,
1x800m steady swim 2.26, 2.31, 2.33, 2.33, 2.38, 2.33, 2.25, 2.31
200m cool down
Wed: Stationary bike 5x6 min hard, 3 min recovery; omitted 12k aerobic run due to work dinner.
Fri: 3X1km reps, slightly faster than race pace (<6:00). Recovery 2min; 1X5km rep, race pace (6:30).
Sat: a.m.: 62k bike long intervals at Changi coastal road... went up and down three times, short 1.5k brick run; p.m.: 1.2k swim (8x100m 30 sec recovery)
Sun: Bike 38k North East loop.
Saturday, May 16, 2009
TLog: hills, brick and speedwork
Sat early morning, headed to NUS to avoid the traffic. But the NUS buses were still plying although in fewer numbers. Even so I took a stumble at the bus terminal along Prince George's Park as two buses were reversing and I slowed too much. Nothing serious, just a couple of scratches.
The first lap was not too bad. Many riders were doing the South Bouna Vista circuit and were going the other way from me. A few were struggling from the exertion. One in particular, stopped at the junction of S B V and Prince George's Park, and was still there when I did my third loop.
Anyway, I share his pain. Coz that was how I felt after two loops. HR was way up in 180s. and I took a few minutes breather after my second loop at Kent Ridge Drive. The third loop was agony, and boy was I glad to crest Kent Ridge high point.
At the car, I did a quick change. As quick as crampy legs and arms (and even hands!) would allow me to. It wasn't much of a brick workout as the slopes took too much out of me. Only a slow 1 km run was about all I could muster. :(
Speedwork: 6x400m intervals, target of 1.33 average. OMG! "Coach is really pushing me!" was what I thought when I read the training program. An additional rep and 1 sec faster average? I was really doubtful when I started out this morning. The sun was out and it was about 8:30 am. Not my favorite time to do intervals. Any way, here's how it went:
1.29.75, 1.32.55, 1.30.29, 1.34.29, 1.35.16, 1.33.92 (ave: 1.32.2)
Well, believe it or not, I managed to hit the target! The dispersion narrowed, no where near my fastest but well down from the slowest rep last time. :)
What was it that coach said? "I told you you can do it. Now that I know you better as an athlete, these aims are achievable."
Somewhat odd, as I don't think of myself as an athlete.
The first lap was not too bad. Many riders were doing the South Bouna Vista circuit and were going the other way from me. A few were struggling from the exertion. One in particular, stopped at the junction of S B V and Prince George's Park, and was still there when I did my third loop.
Anyway, I share his pain. Coz that was how I felt after two loops. HR was way up in 180s. and I took a few minutes breather after my second loop at Kent Ridge Drive. The third loop was agony, and boy was I glad to crest Kent Ridge high point.
At the car, I did a quick change. As quick as crampy legs and arms (and even hands!) would allow me to. It wasn't much of a brick workout as the slopes took too much out of me. Only a slow 1 km run was about all I could muster. :(
Speedwork: 6x400m intervals, target of 1.33 average. OMG! "Coach is really pushing me!" was what I thought when I read the training program. An additional rep and 1 sec faster average? I was really doubtful when I started out this morning. The sun was out and it was about 8:30 am. Not my favorite time to do intervals. Any way, here's how it went:
1.29.75, 1.32.55, 1.30.29, 1.34.29, 1.35.16, 1.33.92 (ave: 1.32.2)
Well, believe it or not, I managed to hit the target! The dispersion narrowed, no where near my fastest but well down from the slowest rep last time. :)
What was it that coach said? "I told you you can do it. Now that I know you better as an athlete, these aims are achievable."
Somewhat odd, as I don't think of myself as an athlete.
Sunday, April 12, 2009
TLog: Bike-Run Brick training
Today's session is a 2-hour bike ride alternating between fast pace and recovery; followed by a quick transition and a fast 3 km run.
Tried out two new items - the Lake tri shoes and 2XU tri-suit. The tri shoes felt less comfortable than the Shimano R300, a little too loose. Had to tighten the velcro to minimize foot movement, but then the feet felt a little numb. So had to readjust. The problem was that the left cleat came loose and I couldn't find the right screwdriver in my handy dandy pouch. :(
The tri-suit worked out well. Could feel the compression on lower body - just like the 2XU running tights. The difference was the support on the upper body, in particular the stomach and lower chest area. Because the arms and shoulders were not covered, the tightness/compression was only on the lower chest. Yet, I didn't feel that breathing was compromised. Felt smoother off the saddle. Even though the padding was thinner than that on my biking shorts, I didn't feel any discomfort down there. So that's good.
Because I couldn't get to ride in the morning due to other commitments and had to wait till the late afternoon due to rain, the PCN was rather crowded. Bikers, runners, walkers, children, etc. That made it difficult to do the 15 min fast rides. Almost ran into a small dog! Anyway, managed to get in two good stretches, ave 26 - 28 kph, max speed 34 kph. Most of the ride was in race gear (large front gear and third largest rear).
The transition was pretty smooth. Just slipped into the Saucony Type A2 (the elastic laces worked fine) and out in 1.34. Longer than I thought ...
The first 500m felt strange. Even though this wasn't my first experience (the first was last year's duathlon), it still felt weird, as if my legs were still spinning, and my feet weren't really on the ground. I went out too fast (5.15 pace) and whoa! What am I doing!?! So slowed down some, clocking 5.22 for the first km and 5.33 for the second km. Then it was 5.33 (500m) and 6.47 (last 500m up slope). Should go slower for the actual race.
Overall, a good brick session.
Tried out two new items - the Lake tri shoes and 2XU tri-suit. The tri shoes felt less comfortable than the Shimano R300, a little too loose. Had to tighten the velcro to minimize foot movement, but then the feet felt a little numb. So had to readjust. The problem was that the left cleat came loose and I couldn't find the right screwdriver in my handy dandy pouch. :(
The tri-suit worked out well. Could feel the compression on lower body - just like the 2XU running tights. The difference was the support on the upper body, in particular the stomach and lower chest area. Because the arms and shoulders were not covered, the tightness/compression was only on the lower chest. Yet, I didn't feel that breathing was compromised. Felt smoother off the saddle. Even though the padding was thinner than that on my biking shorts, I didn't feel any discomfort down there. So that's good.
Because I couldn't get to ride in the morning due to other commitments and had to wait till the late afternoon due to rain, the PCN was rather crowded. Bikers, runners, walkers, children, etc. That made it difficult to do the 15 min fast rides. Almost ran into a small dog! Anyway, managed to get in two good stretches, ave 26 - 28 kph, max speed 34 kph. Most of the ride was in race gear (large front gear and third largest rear).
The transition was pretty smooth. Just slipped into the Saucony Type A2 (the elastic laces worked fine) and out in 1.34. Longer than I thought ...
The first 500m felt strange. Even though this wasn't my first experience (the first was last year's duathlon), it still felt weird, as if my legs were still spinning, and my feet weren't really on the ground. I went out too fast (5.15 pace) and whoa! What am I doing!?! So slowed down some, clocking 5.22 for the first km and 5.33 for the second km. Then it was 5.33 (500m) and 6.47 (last 500m up slope). Should go slower for the actual race.
Overall, a good brick session.
Wednesday, April 8, 2009
TLog: speedwork week
Monday: 30 k on the road, through Selarang and Changi Village -- need to get used to hills, and starting easy
Tue: 50 laps swim, focus on going fast
Wed: 7 km aerobic run in the morning and stationary bike in the evening. 2 min fast spin, followed by 3 min recovery. Only managed to do 7 sets
Thu: 50 laps steady swim, focus on sustained swimming for 20 laps. Ave lap time during 20-lap continuous swim: 1:19 (down about 2-3 sec). Now doing bilateral breathing and sighting after right breath. Fastest lap: 1:04
Akan datang:
Fri: intervals 10x400m; 1 hour easy bike ride in afternoon
Sat: rest
Sun: brick session - 2 hour bike + 3 km run
Tue: 50 laps swim, focus on going fast
Wed: 7 km aerobic run in the morning and stationary bike in the evening. 2 min fast spin, followed by 3 min recovery. Only managed to do 7 sets
Thu: 50 laps steady swim, focus on sustained swimming for 20 laps. Ave lap time during 20-lap continuous swim: 1:19 (down about 2-3 sec). Now doing bilateral breathing and sighting after right breath. Fastest lap: 1:04
Akan datang:
Fri: intervals 10x400m; 1 hour easy bike ride in afternoon
Sat: rest
Sun: brick session - 2 hour bike + 3 km run
Wednesday, February 18, 2009
TLog: brick session
The inevitable brick session: jogged 2.5k to the pool, swam 34 laps (24 non-stop), then jogged back.
Things went smoothly. Just a little wobbly for the first 50 m out of water. For the actual race, must get a loose shirt, otherwise may get tangled up. May get a few bottles of water to rinse off some of the salt water and to hydrate before the run segment. Weather will be about the same - so have to bring along sunglasses and visor. Just need to worry about getting the sand off the feet.
Things went smoothly. Just a little wobbly for the first 50 m out of water. For the actual race, must get a loose shirt, otherwise may get tangled up. May get a few bottles of water to rinse off some of the salt water and to hydrate before the run segment. Weather will be about the same - so have to bring along sunglasses and visor. Just need to worry about getting the sand off the feet.
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