This week has been the start of my official "journey" to IM. Ok, now that will be the first and last time I use that overused word...(just watch pop idol and count how many times you hear it!)....I'm starting with a real bike focus leading up to K2- I entered this week!- so working on overall bike endurance and muscular endurance with the hills- lots of them!
On Monday I had a great running session at QEII which is run by the New Zealand Multisports and Triathlon Centre- John Newsom my coach and Glen. After lots of core work- about half an hour, consisting of sets of running split up with triman holds, press ups, side planks, dead ant cycling, crab crawling up grassy banks, squats etc- we did a series of intervals- 10 x 400m using our 10km race pace time and adding less seconds to our 400m pace time each couple until race pace/just under on last lap. Well I went conservatively at 45mins and ran all laps too fast! I think my 10km pace, despite my rest time is still 43-44 mins, even though my heart rate was rocketing over 175...then we did a series of stadium step intervals- singles, doubles, accelerations, bunny hops then another 4 x 400m as before, then some warm down laps and a long stretch...I love this session, despite it being tough sometimes, as it's the one session of the week which I do with a group, and most of them are multisporters- a different breed I swear, and such a good laugh, and we can all share our stories from our weekend training! I'll really miss these sessions when I move.
Tuesday - swim solo with long sets/technique and Short Bays-just snuck it in as it turned dark about 30mins from home. For those not from Christchurch, this is a ride which takes in Hackthorne Road- a hill up to Sign of the Kiwi, down to Governor's Bay along the coast (undulating) to Lyttelton and up to Evans Pass (second largish hill) and back to Sumner, back to my house is just under 2hrs- about 50km. It's a decent ride, and what you cut your teeth on as a cyclist in Christchurch, and I've done it more times than I can count, but I still love it, the beautifyl scenery and, doing it "on the way home from work" with not another cyclist in sight.....bliss
Wednesday AM off- read chores, anyone could come round the house (it's on the market) so have to prep the show home each morning....PM Wind trainer session and 1hr run off bike. This session mid week is really to focus on a bit more up tempo, plus technique work. I use Gordo Byrn's sets- today it was 2 min alternating 90rpm, 6rpm and some single leg work to get those glutes working. Run felt good off bike, but couldn't keep heart rate in steady zone- more like moderate, could have been the track "Running" by Evermore I had on repeat on my new ipod ;o) It's such a motivational song to run to, you end up going a bit nuts.....
Thursday swim solo then Bike hill reps- up Hackthorne to Sign of Takehe x 3 then I continued up to Sign of Kiwi and whizzed back down home- about 1.5hrs. Home- 20 mins core work and 20 mins stretch.
Fri- technique swim and pump class.
Sat- Coopers Knob ride 2.5 hrs in the clouds and Guns n Roses on iPod- nice...30 min run off bike. Hills are great in clouds- you can't see the top!
Sun- 4.5hr ride to Hill Top and back overlooking Akaroa- flat out to Cooptown then one rather large hill- sat on all the way, concentrating on building muscular endurance, and keeping feet horizontal and pulling up from glutes. Just done another pump class too.
This weekend I had lots of headwinds and I loved it! Instead of letting them beat me I charged through them. Hilltop felt really easy. I felt comfortable on my aerobars for once. And I managed to include Bede in my Sunday ride with lunch at Blue Duck, (yummy veggie frittata and the obligatory coffee) then I continued on home.
Weather has been stunning, so sunny (great for selling the house, fingers crossed) and our beautiful fucshia magnolia has come out right on cue for the open homes.
I've been reading a mental training guide to tri this week (thanks to Kathy!) and Going Long...What I've learnt is I need to focus on my limiters (note we do not call them weaknesses!) - for me number one is bike endurance, My run is good, but will only be as good as how efficiently I can get my legs through the bike. Number two is the swim, but I'm not letting this worry me- I know I can make greater gains in the bike. Having to cut down my runs sucks- but this is precisely what you shouldn't do, i.e. train the most on the discipline you enjoy the most. Focus on the limiters and the positives will take care of themselves. Hence me entering the K2....
I've also learnt to set myself realistic goals....and not confusing ambition with ability! Although I do have a "secret" goal for IM, which only I know...And patience...I do not need (or want) to do IM tomorrow and I need to have a focus for each training session- be in the moment, and not focus my attention on the end result....I don't want to burn out by Jan...but I am itching to do those 6hr rides every weekend!
And lastly balance...that's actually my worst limiter (and I do not mean standing on one leg with my eyes closed with a book on my head)...Being so single minded and determined to get to my goals, I need to keep my eyes and ears open to everything else going on in my life (which right now is quite a lot!) Oh. and getting the bed earlier....I do try honest!
I also got an article published in Femme magazine on Lorient this week and I heard back from BlueSeventy confirming my prodeal sponsorship, yey!! Things are looking up ;o)...at last!
So, no job in Auckland yet, no where to live, but Bede and I are making plans and it looks like a wee road trip to Wellington then to Auckland will be on the cards once I finish at work, cool...
Tonight there's some IM coverage on Sky, so that's booked. Morning off tomorrow. I hated Monday morning training for France, so I'm not for IM, that's all! But it does mean no rest day on Friday as I have a swim, but I think it works better. I am a moose on a Friday, I hate Fridays, I'm so tired, but I am worse if I don't train....but I love the weekend. So beware if I don't get enough sleep Friday nights..
Looking forward to next week. There's a bit of chop and change as I'm heading to Hanmer with some girls for the weekend, biking there and back (about 260km in all).
Right signing off, venison for dinner, and some of my lovely (low fat and exceedingly healthy, honest- you'll believe it if you saw the recipe) Carrot Cake, my favourite....
Train safe, live in the moment and aim higher x
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2 comments:
WOW - if only you could pass some of that energy on to me!! Would love to be able to do all that. Glad I checked your blog last night too for the tip on the Ironman programme, although we taped it cause I really needed to get to bed! Hopefully it was good and gave you some more motivation, not that it seems like you need it! Have a good week Emma.
I look forward to following your 'journey' :) haha .... seriously though I will be very interested to see how you get on.
Mike
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