tag:blogger.com,1999:blog-84220342004129702472024-02-18T18:54:33.893-08:00Fortitudine vincimusBy endurance we conquerMARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comBlogger49125tag:blogger.com,1999:blog-8422034200412970247.post-81523461202072769772011-05-07T12:16:00.000-07:002011-05-07T12:16:03.557-07:00New blog - The Endurance ExperimentHey Everyone,<br />
<br />
I've now set up a new blog called <a href="http://enduranceexperiment.com/">The Endurance Experiment</a> .<br />
<br />
This is where I'll now be talking about my training, races, thoughts etc.<br />
<br />
Its still really new & I've got loads of ideas of where I'd like to take it.<br />
<br />
Please come over and join in the fun .<br />
<br />
There is also a Facebook page set-up - so again, please follow and join in .<br />
<br />
Mahalo!<br />
<br />
SparkyMARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-41615571957705851832010-09-05T10:06:00.000-07:002010-09-05T10:06:47.859-07:00Developing the network support systemAfternoon All<br />
<br />
It's pouring down here so I thought I would take the opportunity to post a few thoughts. <br />
<br />
Since my last post on 'building strong roots' I'm really pleased with how these plans have gone. <br />
<br />
Returning to swimming has breathed new life into me. <br />
<br />
I often warble on about the whole lifestyle philosophy but it really does ring true. <br />
<br />
Getting back into the discipline of early nights & early mornings gives me so much more natural energy. <br />
<br />
Work permitting, I'm hitting the pool every week day morning and this is really paying dividends already. <br />
<br />
The pace still isn't fantastic - although I did hit a few sub 1.35/100m on Tuesday - as part of the 30 x 100m set we were given. <br />
<br />
However, my focus on improving my position in the water and holding / using my legs more effectively is starting to come along. <br />
<br />
Don't get me wrong - it's not easy - my legs are hurting like hell at times as they struggle to stay high in the water and kick from the hip. <br />
<br />
I've been doing a lot of swimming with the pull-buoy & band around the ankles - which helps get me legs higher and engage my core a lot more. Knowing what it should feel like to have my legs higher is helping me re-create when I've removed the pull-buoy from between my ankles. <br />
<br />
The total volume is increasing and the swim fitness is returning. I'm no longer struggling to finish the session due to upper body fatigue as the strength is returning. <br />
<br />
I now want to continue to improve my technique further by learning to tumble-turn WELL & also learn the other strokes - particularly back-stroke which will help with the high hips & legs chaLlenge. <br />
<br />
I've got a pair of Speedo drag shorts which I'll be debuting tomorrow - again aimed at making things more difficult so that the technique has to improve for me to go faster easier. <br />
<br />
It's almost like I want to make it as hard as possible for me to cheat so that I have to swim correctly if I am going to have a decent & productive session. <br />
<br />
The mental freshness which swimming has brought me has carried over onto the bike - giving me a pick-me up and buzz about hitting the bike sessions on top form. <br />
<br />
After a bit of post-France lull - not helped by the crash - I'm now really enjoying the riding again. The confidence has recovered from the knock it took after the crash and I'm now riding really well again. <br />
<br />
Of course this is all in perspective, ie a top roadie would embarrass me silly but I can now hold my own when out on the local routes whereas in the past I would be spat out of the back on a regular basis. <br />
<br />
We've had a few challenging rides of late - with the joys of the Cotswolds finest hills to take on - you get a good chance to test yourself on some brutal 25% climbs as well as some longer drags.<br />
<br />
Of course, my definition of a longer drag has changed since France. When a long drag is a 30km long drag!<br />
<br />
Naturally my confidence on riding uphill has increased significantly which is resulting in me climbing better than I ever have.<br />
<br />
So swim & bike are a real source of pleasure at the moment - but what about the run?<br />
<br />
Not a lot to say to be honest - as I haven't been doing a lot of it - as my run mojo has disappeared for now.<br />
<br />
The run sessions I've enjoyed lately have been the shorter sessions which focus on intervals or technique. <br />
<br />
My focus for the run over the next few weeks will be to run consistently again. Only shortish sessions - with technique and form as the priority. I'll be using the Vibrams & Newtons to help freshen me up & focus my mind a lot more than just churning out Km after Km. <br />
<br />
It's 3 weeks today that I go over to Kona so will look to get the swim in half decent shape & the run into a condition where I can use the time in Kona & training partners to get me into half-marathon PB shape for when I return in mid-October.<br />
<br />
Getting the TRX system was an inspired purchase. Adding these really beneficial strength & conditioning sessions into the mix will prove super beneficial. After only a couple of sessions this week I could feel the benefits to my core & upper body - especially helping stretch out those swimming muscles. <br />
<br />
Adding to all of the above are some awesome nice additions to my nutrition portfolio which I'm really pleased with. <br />
<br />
I've started taking Manuka Honey on a daily basis. Just adding a spoonful to my homemade smoothies plus another spoonful during the day is really enjoyable. The anti-bacterial strengths of the Manuka Honey will work well with the Biestmilch products I take to support & strengthen my immune system.<br />
<br />
Hemp Milk is another great addition I have recently made. I've been taking Hemp Protein for ages -as it is the most complete protein source available - and the Hemp Milk just helps this even further. <br />
<br />
Sports-nutrition wise, I'm really pleased that Clif Bar have launched an electrolyte drink and also some awesome recovery bars. <br />
<br />
I really like Clif Bar products as they are as natural & organic as you can get - and are also the best tasting sports products I know.<br />
<br />
Both the electrolyte drink (cranberry-razz flavour) and the Bullders (recovery) bars are the best tasting products in their field that I've ever tasted.<br />
<br />
I like the electrolyte drink so much that I use it daily as my pre-swim drink and then on the bike as well. I find the 2 scoops works great for the shorter sessions and then up this to 4 scoops for the longer rides. I did take 4 scoops before Thursdays swim but found that this plus the morning double espresso got me a little too energized and the heart rate went through the roof!<br />
<br />
Seriously though - if you are serious about looking after your health whilst training - I would check out the Clif Bar product range as they have the natural, organic & performance mix nailed. <br />
<br />
So, as you can tell, I feeling pretty stoked with life at the moment. My support team is coming together nicely - the 2011 plans are shaping up and the tools are in place to enable me to have a really good crack at setting some serious new PBs. <br />
<br />
Plus....Kona is only 3 weeks away....!<br />
<br />
See you in seven....<br />
<br />
M<br />
<br />
<br />
PS - please see my previous post for details of my mate Dave Smiths fund-raising ride from Brighton to Barcelona. Please see if you could spare a few quid to help a really great cause and support a top bloke doing a tough challenge. This ain't no Race for Life....MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-89095883564592137352010-08-22T07:55:00.000-07:002010-08-22T07:55:40.159-07:00Only as strong as its roots...<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Afternoon All, </span></span><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Just a quickie this week as busy flying around aiming to keep all my plates spinning....</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">A few things to share with you - all related to my current focus which is putting the plans together - both physical & non-physical for having an epic 2011. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Training-wise - its great to be back to being a multi-sport athlete. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">I've talked about this before but I do really enjoy the feeling of being able to train well across the 3 disciplines - and then look to bring in the gym / floor work as well. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">I always said August was going to be all about my return to swimming - as this is coming true. Don't get me wrong - this hasn't been an easy return, in fact its been very difficult. Due to lack of focus, my swimming fitness & technique has completely eroded. 18 months ago, I was swimming better than ever - holding a cruise pace of 1:32/100m - now I'm struggling to hit 1:35-1:40. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">However - what I am excited about - is now looking to re-build myself into a better swimmer than I have ever been. It is these type of developmental challenges which I really relish. If I am to achieve my goal of becoming a sub-10 hour Ironman - I need to become a sub-60 min Ironman swimmer. Therefore, I need to rebuild my technique to such a standard than I can achieve this. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Improving technique - more than absolute fitness - is my focus for the next quarter. I know my fitness (with some specific training) is good enough to complete a sub-11 hour finish - but whilst I can put a heck of lot of effort into trying to improve fitness for arguably marginal gains - if I can improve my technique in all 3 disciplines I can make step-changes in my performance. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">So - what does this look per discipline?</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Swim - it means improved body position in the water. Simply put, I basically drag my legs along through the water. I need to start swimming in a more horizontal position - with my legs much higher in the water thna where they currently are. I've started to do a drill I know Brett Sutton gets his athletes to do regularly - swimming with a pull-buoy & band around the ankles - then bringing in paddles. Basically, this gets me in a horizontal position - giving me the feel for what this is like and how I can then develop the front-end catch & pull. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">These are tough sets - but really great for getting me used to swimming in a more horizontal position and are superb for developing my core strength & stability. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Bike - I need to develop bike-power. Simple as. I need to work hard on becoming a solid time-trialist. Yes, my cycling has improved ten-fold since my last iron-distance race but I still feel I can go much further. This winter I HAVE to be disciplined enough to do power-focued turbo sessions. No excuses. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Run - more efficiency is the goal here. The Ironman marathon doesn't scare me - I've run both of mine without walking. Its not the distance - its the pace I need to run at to hit a 3.30 Iron-marathon. I need to run more efficiently. Focus will be top-end speed with better run technique. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">So - there it is - technique, technique, technique. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Which brings me on to my next point...</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">All of the above areas of development have one common physical link - the need to develop better core and lower body strength. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Why can't I swim with my legs high in the water? </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Poor core strength - and low hip / glute strength & flexibility. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Why can't produce my bike power? </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Poor core strength - and no glute power. </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Why can't I run a 3.30 Iron-marathon?</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Poor core strength & low glute power.</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Put it this way - my physio cannot believe that I have done what I have done with the lack of core & glute strength I have. </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">As she eloquently puts it "for a bloke with no arse, I can't believe you managed to do all of that!". </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">So - winter work will be in the gym - focusing on core & lower body. </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Plenty of lunges, single-leg work and core strength. This is going to hurt - but I need to do it - its not optional. </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">I've paid lip-service to doing this type of work before but then reverted back to type and gone for a swim, bike or run instead - but this time its going to be different.... </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">The TRX system has been ordered, the physio is giving me a training plan, sessions will be added into the plan. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">Swim sessions will be drills-based, turbo sessions will be stuck to, and runs will be technique-based. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;">I feel like the Lee Majors TV character Steve Austin (I know I'm not that old either) - you know the one...."we can rebuild him". </span></span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"> </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">So - here we go - let the re-building commence.....</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Lets hope we see the sub-10 hour opening ceremony at Roth 2011...!</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Laters, </span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;">Sparky </span></div><div><br />
</div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-28943607360397527062010-08-09T11:59:00.000-07:002010-08-09T11:59:25.846-07:00Support a great cause....<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Guys</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Please check out the note below from my good friend Dave Smith at Clif Bar. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Looks a great challenge - supporting a great cause. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">This stands out as a great opportunity to support a sponsored race - much better than those naff 5k Race for Life races....</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<br />
<div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Between Wednesday 15</span><sup><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">th</span></sup><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> and Saturday 25</span><sup><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">th</span></sup><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> September 2010 twelve of us will be cycling from</span><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Brighton to Barcelona</span></b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> to raise money for St Barnabas Hospice in Worthing. We will be cycling between 70 and 100 miles approximately per day and the total distance covered will be over 830 miles. The route will take us from Brighton to Barcelona via Portsmouth, St Malo, east of Nantes, Bordeaux, over the Pyrenees into Spain and onto Barcelona. We will arrive in Barcelona at the Christopher Columbus monument on the 25</span><sup><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">th</span></sup><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> September (hopefully).</span></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: black; font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">None of the group who are taking this challenge are long distance cyclists; we are simply a group of friends who want to do something worthwhile to try to make a difference.</span></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="color: black; font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">We have set up a website through which we can keep people updated on how our training and planning is going, which can be found at </span><a href="http://www.brightontobarcelona.co.uk/" style="color: #147dba;" target="_blank"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">www.brightontobarcelona.co.uk</span></a></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">So, if you can, please dig deep and sponsor whatever you can afford. It’s going to be a tough challenge but it will really help me along knowing that I have the backing of you all. You can donate via the website or by going directly to our just giving page </span><span style="color: black;"><a href="http://www.justgiving.com/Brighton-2Barcelonastbarnabas" style="color: #147dba;" target="_blank"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">http://www.justgiving.com/<wbr></wbr>Brighton-2Barcelonastbarnabas</span></a><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">, </span></span><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">this money then goes directly to the charity. Please be assured that every penny donated will be going to St Barnabas as we have covered all costs ourselves.</span></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">One of our sponsors is a company called AJ Walter has agreed to give us £1k for every £4k we raise, so we really need your help to get this extra sponsorship. Please tell your friends and family about what we are doing too.</span></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Less than 40 days to go so I’d better go off now and do some more training!</span></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Thanks for listening and for your support.</span></span></div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cheers</span></span><span style="font-size: 10pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"> </span></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-36993836314224196182010-08-08T10:26:00.000-07:002010-08-08T10:26:10.653-07:00Living the life...<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Hola amigos, </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Isn't life amazing?</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Having booked a date with Challenge Roth in July 2011 - I feel like a new man...</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">A new man with a new, tangible, challenging but achievable target. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I've mentioned it before but I'm going to put it out there again.....I want a sub-10 hour finish. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I'm going to keep on repeating this to myself - and you guys! - throughout the next 11 months as its going to really focus my energy & passion into a more-specific target then say "set a new PB". </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I have found this a successful tactic in achieving other goals so hopefully it work again this time. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Ok - so now thats done - lets look more at the present moment....</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I'm really pleased with the last 7 days training and lifestyle enhancements. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Its felt great to get back to the early starts & early evenings - it is a wonderful feeling to be living what I believe is the most natural way of life - up with the sun, down with the sun. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">To me - there is nothing better than getting up at dawn - putting the stove-top espresso on and getting ready to hit the pool. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Don't get me wrong - staying in bed is always an appealing option - but once I get up & smell the coffee then I'm pleased with my decision. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">So now that the body clock is back in sync - I just need the swimming to follow!</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Its been a tough week - I hate swimming poorly and this week has been ugly!</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">However - with 5 swims under my belt - things are starting to feel something like normal again...but there is still a long way to go. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The upper body & core are enjoying the new workouts - and I enjoy the feeling that I am firming up again on the top-half of the body. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I've ordered some paddles & a new pull-buoy so will look to introduce these into some of the drills this week - to help accelerate the re-learning of the feel for the catch & pull. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I don't want to rush things - and risk damage or injury - but I do need to accelerate the re-development ahead of going over to Kona in 7 weeks. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Its been a similar story with the running - getting some consistency back. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I've run 3 times this week - nothing sensational - only 45 minutes a time but on the 3rd run - the legs did start to feel like some strength was returning. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Interestingly - I've run in 3 different pairs of shoes this week - Asics Noosas, Newtons and then Asics DS Racers. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The DS Racers won hands-down for me. They felt the most natural and gave me the biggest feeling of connecting with the road. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The interesting point for me - is that the DS Racers are the most minimalistic of the shoes. They have less support & cushioning than the other two and allow a natural foot strike. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I think I will continue to use the Newtons as a training aid - but will defer to the DS Racers for my serious work. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I will also start to re-introduce the Vibram five-fingers into my training - maybe a joint-session with the Newtons - as a recovery/technique session....</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Onto the bike - only 3 sessions this week - so I could accommodate the runs. I'm pleased with where my riding is at - but I am riding more like a "roadie" than a "time-trailist" so will need to calm down on the hills and look to hold a more consistent pace on the flats. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I'll look to convert my developing bike-strength into becoming a stronger time-trailist - instead of looking to beat my mates up on the climbs. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Finally - and this goes back to the natural life-style piece - I'm bringing yoga back into my routine. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Early days - but a few poses at the start of the day whilst the coffee is brewing combined with some at the end of the day & post-session - are really helping ensure that the re-adjustment back into full tri training goes as smoothly as possible. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I plan on up-weighting my yoga - and talking more about it - as I do see it as another discipline which should be added to the mix. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">To repeat myself - I love this lifestyle - and the feeling that yoga gives me in terms of strength, flexibility, breathing and posture - brings together all the benefits of this healthy, active lifestyle. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">During the winter months - I plan to make a return to surfing - which is when I started practising yoga - so these two will form a core (no pun!) part of my winter base programme. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">So over the coming months I plan on posting a lot more content of the wider lifestyle elements such as a clean & natural diet, yoga & surfing which I look to bring together into a healthy, active and holistic package. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It would be great to get your feedback on whether you find this wider content interesting - so please get in touch via my social networks - and let me know if theres anything in particular you would like me to cover. </span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">It seems fitting that I leave you with a very pertinent quote from Scott Tinley - which is a great summary of all of that rambling I've just splurted out....</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', Verdana, Arial, sans-serif; font-size: 13px; line-height: 18px; white-space: pre;"><i><span class="Apple-style-span" style="font-family: verdana;"><span class="Apple-style-span" style="font-size: small;">"Above all train hard, eat light and avoid TV and negative people" </span></span></i></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">See you in 7....</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">M. </span>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-71663314451640638952010-08-01T10:42:00.000-07:002010-08-01T11:08:57.433-07:00Exciting times....<span class="Apple-style-span" style="font-family:verdana;">Happy Sunday Everyone!</span><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">A bit of a mixed bag this week - but all positive and exciting stuff. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Training-wise, I've made a gentle return to running this week with 30-45 minute runs every day Monday - Thursday. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Nothing sensational - but it did feel good to get back out on the road again. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Obviously the legs have softened up but you also forget how the upper-body misses running. Sounds strange - and maybe its just me - but the upper back & shoulders always feel really tight and stiff when I haven't been running regularly. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">So this week has just been about breaking myself back in. As I've only been doing short runs - I've worn the Newtons a few times - just as a 'training aid' to get me running on the fore-foot more. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Still undecided as to whether I would wear these for a marathon - but feel they work well at the shorter distances. However, I do know I've worn them the next morning - as my left Achilles can feel particularly sore. One to watch there...</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">I've been working in London all week - so had to get my bike work done on the weekend. 2 good rides at good intensity felt really good. Since returning from France, I can definitely feel that my cycling has moved up a notch and I know want to keep this development going by working hard to ride at a stronger pace for longer. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">I'm hoping to get back into the pool this week - which will be a painful & embarrassing experience - but I can't put it off as it will only continue to get worse. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">You may be asking yourself - why all of this triathlon training? </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">The exciting news is that I've decided to go over to Kona, Hawaii to watch some good friends compete at the Ford Ironman World Championships.</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Therefore, I want to be in good shape - so I don't get to embarrassed on the training sessions or when the pose-ing goes on!</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">You may recall how last week I told how I have now got my "rev" back for triathlon - with a new harder, faster perspective - after mixing in the higher echelons of the sport of the last few weeks. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">This "rev" got even more serious this week - especially after meeting up with a top Ironman age-grouper who I got to know via our mutual relationship with Skinfit. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Stuart Anderson is going to Kona for the 4th time this year - and it was great to meet and talk Ironman with Stuart in London this week. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Next year Stuart is racing at Roth - which I did in 2009 - so we were talking about what a great race, event, experience Roth is. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Later that evening - I entered Roth 2011.....!!!</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">It just HAD to be done. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">After talking about Roth with Lothar & Macca, listening to their stories about racing hard & fast....a seed had started to grow....</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">...then when Sebastian Kienle went under 8 hours on his iron-distance at Roth 2010 - breaking the bike course record with a 4.14 bike.....it grew some more....</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">...and then seeing my mate Nick Weston go under 10 hours at Roth 2010...it grew some more....</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">...and then telling others to enter Roth 2011 because its so awesome...it grew some more...</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">....then meeting Stuart and talking about Roth, Kona and some other exciting plans we have....it grew to a point at which I had to pick it!</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">So - there it is - booked and in the diary - 10 July 2011 - Challenge Roth. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">And boy - it feels good to have it there - as a real, tangible goal....sub 10 hours!</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Plenty of work to be done between now & then - but I feel like I'm coming back to triathlon - a bigger & better athlete than when I left it after Challenge Barcelona last year. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Time will tell - but I promise you this - I will give this my all....</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Hope you come along for the ride....</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">M. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-16110363141863607562010-07-25T09:03:00.000-07:002010-07-25T10:11:17.275-07:00Eye of the Tiger<span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Afternoon All, </span></span><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style="font-size:small;">I'm taking advantage of some nice evening sunshine to sit outside and post a few thoughts on where I've been of late, and where I'm looking to head to. </span></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style="font-size:small;">Last week I walked you through my amazing trip through the French Pyrenees and Alps - so now need to add in some supplementary details. </span></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style="font-size:small;"> </span></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">The second climb we did on Day 2 was called Horcquazette or something like that...</span></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">...then the epic climb we did on the day before La Vaujany was Col d'Izoard not the Col D'Soulor </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">as I over-enthusastically stated. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Apologies for the errors - guess it was the adrenalin kicking in!</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">After last weeks post a few people have enquired about my kit & nutrition choices </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">for such a long trip. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Kit-wise I wore some retro Santani bike tops from some of the old school teams </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">such as La Ve Claire & Mapei. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">These are available from </span></span><a href="http://www.prendas.co.uk/"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">prendas ciclismo</span></span></a><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"> - and are really good quality - plus add a</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">bit of fun to the occasion. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">You may have seen my photos from Alpe d'Huez when I wearing the full Mapei kit -</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"> which definitely draws the attention!</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Bib-shorts were a mix of Skinfit and Rapha - both really good quality and value for money </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">in my opinion. Believe me when I say it is worth investing in a good pair of nix as the consequences </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">of not can be brutal. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Shoes - I wear Sidi Carbon Genius - again very good quality. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Bike - Pinarello Prince - my baby, my love, my life...!</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">If any of you do have any questions about kit - please just ask - as I've tried out most things over the years </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">but have now settled on the key brands I've mentioned above. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">At the end of the day - you usually get what you pay for. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Similar principles apply to nutrition - although there is a lot of over-priced, over-rated nutrition products out </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">there which would have you believe that they will make you perform like a world-beater.</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Those of you who have been following the blog for a while will know that I now only use Clif Bar products </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">for my sports nutrition. I use both the Clif Bars and Clif Blok Shots as they taste great, are natural and </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">most of all have never let me down. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I can't tell you how many times either the Bars or the Shots have gotten me out of a hole and given me the fuel </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I need to carry on. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">So if you're sick of using gels, energy drinks, horrible tasting energy bars - I'd strongly recommend checking out </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">the Clif Bar product range. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">A good place to get these from is </span></span><a href="http://www.endurancesportsnutrition.co.uk/"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">www.endurancesportsnutrition.co.uk</span></span></a></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Finally the last key addition to my nutrition plan is from the guys at Biestmilch. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I've been using their Chewy Tablets and Biest Booster for a few months now and </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">have really noticed the difference in my physical & mental health. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">The Boosters are a superb source of energy - which lasts for over 6 hours but doesn't have </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">any of the spikes & crashes that caffeine or sugar sources do. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">The products are based on colostrum - so you know they are natural and are doing your body and </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">immune system a lot of good. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">If you are looking to protect and improve your immune system - which you should be - and are looking for a source of long-lasting energy - </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">check out the </span></span><a href="http://www.biestmilch.com/"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Biestmilch product range</span></span></a><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">The Biestmilch products provide a nice segue into my next piece...</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">As I have been so impressed with the Biestmilch products - several months ago - I got into with them to share my positive experiences </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">and complement them on their brand and products. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">To cut a long story short - it quickly became clear that Biestmilch have a very similar philosophy to myself on </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">living a healthy, active & productive lifestyle. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">So we both agreed that it would be good to share our thoughts & ideas on a few things so I went over to Germany to meet the team </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">for the first time in March - and had a great few days with the guys. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Then in June, the team got in touch with me as one of their sponsored athletes - Chris McCormack had been invited to race at Ironman Germany in July</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"> - and the team were putting on some promo activities. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Obviously - the chance to mingle with the team and Chris (my triathlon hero) was too good an opportunity to turn down </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">so I agreed to go over again in early July. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">A great few days were had - culminating in an afternoon spent in the company of some of the biggest names in Ironman triathlon (not including myself of course!)</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I make no apologies in name-dropping here - so imagine Chris McCormack, Cameron Brown, Lothar Leder, Yvonne Van Vlerken, Nicole Leder, </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Meike Krebs all hanging out, swapping stories and tales from the Pro circles. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I was in dream-land - and it was so refreshing to see how down to earth these Pros were - certainly compared to Pros from other sports I have met over the years. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">It was amazing to hear there stories and thoughts on both the past & present of the sport The knowledge & experience these guys possess between them </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">could fill a library. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">What all of this did to for me was make me realise that these guys are winners - not just in the races but in their mind-sets. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">It has really given me a new focus and determination to return to Ironman racing with a new perspective - so not just complete but compete. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">So that is exactly what I am planning to do in 2011. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I'm not going to go back to the full distance at first - I want to learn how to race hard at the middle distance first - take the learnings and then look </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">to have a real go at a sub 10 hour Iron-distance race in 2012. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">This year - I've gone longer in the bike & run than I ever have - so now have the confidence to step down to the</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">"shorter" stuff without fearing the distance. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Next year - its going to be out not how far I can go but how hard I can go. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">This will be a different challenge for me both physically & mentally - and one which following meeting with the </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">top of the Ironman world - is one which I am relishing on taking on. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I'll leave you with a link to a video of </span></span><a href="http://www.vimeo.com/12875372"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Chris McCormack</span></span></a><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"> which I find really inspiring - especially as this is how Chris is - </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">there is no spin or PR here - I know I'll be referring back to this many times over the coming months. </span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">I hope you all find it as motivating as I do - not just for your sport - but for how you approach life in general...</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><i><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">"Above all train hard, eat light and avoid TV and negative people" - Scott Tinley</span></span></i></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:small;">Sparky</span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="color:#333333;"><span class="Apple-style-span" style=" white-space: normal;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></span></span></div><div><span class="Apple-style-span" style="color:#333333;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="color:#333333;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" white-space: pre;"><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><br /></div></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-23836453073574154442010-07-20T10:47:00.000-07:002010-07-20T10:47:13.343-07:00La Vaujany by markhughes10 at Garmin Connect - Details<div><div><span class="Apple-style-span" style="color:#333333;">Hey Guys</span></div><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><div><span class="Apple-style-span" style="color:#333333;">A bit of a mid-week treat for you here....</span></div><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><div><span class="Apple-style-span" style="color:#333333;">This is the Garmin Connect file from the La Vaujany Sportive - which we did on our last day of riding in France. </span></div></div><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><a href="http://connect.garmin.com/activity/41168446?sms_ss=blogger"><span class="Apple-style-span" style="color:#333333;">La Vaujany by markhughes10 at Garmin Connect - Details</span></a><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><div><div><span class="Apple-style-span" style="color:#333333;">Let me know if you find this stuff interesting - as happy to share more often moving forward. </span></div><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><div><span class="Apple-style-span" style="color:#333333;">Ciao </span></div><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><div><span class="Apple-style-span" style="color:#333333;">M.</span></div><div><span class="Apple-style-span" style="color:#333333;"><br /></span></div><div><span class="Apple-style-span" style="color:#333333;">PS - Very impressed by Garmin Connect - much more user-friendly than Training Peaks / WKO+</span></div></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-14974314618295078342010-07-18T13:42:00.001-07:002010-07-18T13:42:45.264-07:00France 2010 - a not so brief summary...<span class="Apple-style-span" style="font-family: 'Lucida Grande', Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; "><p>Wow - sorry its been so long but what an incredible few weeks!</p><p><br /></p><p>OK, so I last posted just before I headed off to France for what promised to be an incredible 10 days in cyclings mecca. </p><p><br /></p><p>I had been looking forward to this trip for months - it really was a dream come true. 10 days riding through the Pyrenees & Alps - with Mont Ventoux thrown in for good measure. </p><p><br /></p><p>As someone who has come to cycling late and can vividly recall the days when he literally treaded getting on the bike - this trip was an embodiment of how I have developed both athletically but also personally (mentally) over the last few years. </p><p> </p><p>We started our tour in the very wet & cold Pyrenees. The conditions were shocking - weren't we in south France in mid-June - wheres the bloody sunshine?!</p><p><br /></p><p>On our first day we went over Col D'Aspin - onto Col Du Tourmalet and then back over Aspin - and I swear I have NEVER been so cold on a bike as I was that day. </p><p><br /></p><p>Aspin isn't a tough climb and a nice intro to the trip but then you've got the biggest peak in the Pyrenees - the fabled Tourmalet. </p><p><br /></p><p>This was my first Hors category climb - and it did not disappoint. I just couldn't believe that you could uphill for so long - and still have km's to go!</p><p><br /></p><p>The conditions made it a very dark & atmospheric moment - very much like riding into the pits of hell....!</p><p><br /></p><p>The tunnels, the mist, the cowbells, the ramps from La Mongie up to the summit - incredible. </p><p><br /></p><p>After trying to get warm in the cafe and questioning whether I would be able to get back down from the 2115m peak without freezing to death - we set off on what would be an extremely painful & frightening descent. </p><p><br /></p><p>Needless to say we all survived - but at the bottom - I did question whether I would be able to continue with no feeling in my hands and feet!</p><p><br /></p><p>Once we got moving at the lower altitude I felt a lot better and rather enjoyed the climb back over Aspin at a awesome descent to make our way home. </p><p><br /></p><p>Day 2 saw us go over Col d' Peyresourde plus another climb who's name I can't recall. Once again the weather was shocking but also added to the atmosphere.</p><p>I really enjoyed climbing Peyresourde - its not brutal at all and has some stunning views. </p><p>A really cool cafe waited for us at the top - where coffee, crepes & fries were hastily consumed in front of the piping hot bolier - bliss!</p><p>Another freezing cold descent was safely managed before we went over the "other climb" - which was a bitch - but fun nonetheless. </p><p><br /></p><p>So 2 days down & I am feeling pretty broken - not so much physically but mentally the weather really got me down. I really struggle in the cold - both physically & mentally. The thought of going out the next day in the cold & wet was not very appealing at all. </p><p><br /></p><p>So when I woke on Day 3 to see the sunshine I could have cried with joy!</p><p><br /></p><p>A really huge day was waiting for us - about an hours drive away. It was our last day in the Pyrenees so we wanted to tick off Soulor, Aubsique & Luz Ardiden. </p><p><br /></p><p>With the improved weather and the inspiration of these legendary climbs - I was like a new man and really pumped to have a good day. </p><p><br /></p><p>After the beating of the first 2 days - it was like I had now accepted that these climbs were incredibly long & tough and that there is no point feeling sorry for yourself - just stick it in the 39/27 & pedal.</p><p><br /></p><p>Soulor is tough - I don't care what the books say - this climb hurts. Once over the Soulor - the road over to the Aubsique is crazy - real 1910 Tour de France stuff!</p><p><br /></p><p>We're talking pitch-black tunnels, sheer drops, gravel surfaces - it is bloody hairy stuff.</p><p><br /></p><p>But what a feeling of achievement - the Aubsique - the 'Assasins' climb - done!</p><p><br /></p><p>The descent was cautious to say the least - but from Soulor onwards - you can fly down - so i had a good go. Went past a few motorbikes & cars - which made me feel very pro indeed!</p><p><br /></p><p>Feeling stoked that we'd done two of the best - we set off for Luz Ardiden - which is one I was particularly looking forward to.</p><p><br /></p><p>After a decent pull to get over from the bottom of Soulor - we reached Luz Ardidien.</p><p><br /></p><p>A pretty gentle start - only 6% for a few k's - gave way to some more serious ramps - but also the legendary switchbacks!</p><p><br /></p><p>The switchbacks were such a bonus - as the gradient would less off - allowing me to increase my cadence and take that into the next stretch.</p><p><br /></p><p>I really enjoyed this climb - famous for Lance getting brought down by a fans musette & Ullrich waiting - and I just smiled all the way to the top. </p><p><br /></p><p>I was living the dream - Soulor, Aubsique & Luz Ardiden - what a day!</p><p><br /></p><p>An incredible descent down Luz Ardiden - lined us up for a team trial back to the cars as we were late for dinner!</p><p><br /></p><p>A very welcome can of Coke (its the real deal in times of need!) - and some serious big-ring Jens Voight effort - was just the icing on top of one of my all-time days!</p><p><br /></p><p>Day 4 was a rest day - traveling over to Provence. </p><p><br /></p><p>Day 5 was THE day- Mont Ventoux....</p><p><br /></p><p>Now this is the one climb which before we left for the trip - truly freaked me out. </p><p><br /></p><p>Now, its my favourite climb in France!</p><p><br /></p><p>What a climb - a beast - but so rewarding that I can't truly explain how proud I am to have ridden up this freak of nature. </p><p><br /></p><p>Getting through the woods was tough - 10% for k after k - but then it lessens to about 6% and I was pumped to see the weather station. The last few k's are deceptively tough but the feeling that you are riding Mont Ventoux just adds some much energy to your legs - that you are riding on a wave!</p><p><br /></p><p>The descent was out of control - hitting 50mph at times - and I descended on the back of a group of 4 - so again, got that pro feeling weaving in & out of the corners at speed!</p><p><br /></p><p>A well-earned afternoon in the sun - by the pool - was the perfect way to rest up. </p><p><br /></p><p>Next day we did a quick spin and headed over to the Alps. A beautiful and memorable drive over some pretty hairy mountain roads is a memory which will last for a long time!</p><p><br /></p><p>So we're now in the Alps...</p><p><br /></p><p>Its Friday - so we head out to ride Alpe D'Huez - yes - that Alpe D'Huez - all 21 switchbacks, Lance's stare, Pantanis 38 mins etc....</p><p><br /></p><p>I would say that this is the one climb that I under-estimated - its tough- don't let anyone tell you different. </p><p><br /></p><p>The first 5 switchbacks are brutal - seriously difficult and put you in the red straightway. </p><p><br /></p><p>From then on - you know the worst is over - so you just keep trying to push on. The switchbacks are incredible and you really get a sense that you are riding a legendary climbing. The sheer number of people on the road is unreal - so busy its untrue. </p><p><br /></p><p>Its really strange but you do get a sense that the only way to ride the Alpe is hard. I mean its like its sucking you into racing it - kind of daring you to take it on....</p><p><br /></p><p>An awesome experience - and I'll definitely go back and improve on my 64 minutes - now I know whats instore. </p><p><br /></p><p>From the Alpe we rode across some aesome cliff-face roads over to Les Deux Alpes. Not the prettiest climb - but still worth doing - if only to get a sense of how amazingly quick Marco Pantanis 28 minutes was (drugs or no drugs - its quick!)</p><p><br /></p><p>A pretty hairy moment on the descent when my back wheel slipped on some wet tar slowed me down - and from their it was a solid pull back to our accommodation - via the famous Dutch pub of course!</p><p><br /></p><p>Ok, so now its Saturday already and we've got a massive 175km race tomorrow so lets take it easy.....and go and ride Col D'Soulor!?!</p><p><br /></p><p>This is one big ol' climb which is deceptively tough in parts - before it really gets going and then its a cracker of a climb - all 2380 metres of it!</p><p><br /></p><p>Again - so pleased to have this climb in my palmares - as it is known as a beast. </p><p><br /></p><p>Another quick descent back to the cars - followed by a well-earned McDonalds stop - and we head back to rest up for the next days efforts.</p><p><br /></p><p>So we've made it to the last day - a gentle 175km Sportive with 3.5km of ascent over 3 Cols in 35 degree heat!</p><p><br /></p><p>After waking up at 5am and feeling like crap - with some stomach issues - I really didn't think I would be able to complete the full distance. </p><p><br /></p><p>Getting on my bike and riding to the start line - I started to vomit and need the bathroom - not the best start to a long day. </p><p><br /></p><p>Anyway - off we set. Unable to eat for the first 2.5 hours and feeling crap - i took it really easy and almost soft-pedalled up the first real climb of the day. </p><p><br /></p><p>Eventually - I started to feel better and was able to keep fluids down so began to drink more regularly. </p><p><br /></p><p>Well - short version of a long painful day - is that I finished the long course in 8 hrs 49.</p><p><br /></p><p>The last 5kms are all at 12% and this was just the perfect way to finish the trip - in a world of pain!</p><p><br /></p><p>I don't think I've ever been in a hole like that on a bike in my life - maybe in all of my races including Ironman I can't recall wanting to quit so much. </p><p><br /></p><p>I remember that even with only 400 metres to go I wanted to get off - it was almost like I was too tired to get off - it was easier just to let the legs keep turing themselves a few more times!</p><p><br /></p><p>...and that was France 2010. </p><p><br /></p><p>8 days riding, 45 hours in the saddle, 765kms ridden, 20,000 metres climbed. </p><p><br /></p><p>A truly life-changing experience - no exaggeration.</p><p><br /></p><p>If you want to go and learn a lot about who & what you are - go & ride up a Hors category climb - on your own - in the wind & rain for 90 mins......and then do it again the next day...</p><p><br /></p><p>Never have I believed the saying "what doesn't kill us, makes us stronger".</p><p><br /></p><p>Hope you enjoyed this post as much I have writing it!</p><p><br /></p><p>Love life!</p><p><br /></p><p>M. </p><div><br /></div></span>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-28834530461596110342010-06-13T13:18:00.000-07:002010-06-13T13:19:09.046-07:00Angels & Demons<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><div style="color: rgb(0, 0, 0); font-family: 'Lucida Grande', Verdana, Arial, Helvetica, sans-serif; font-size: 13px; margin-top: 8px; margin-right: 12px; margin-bottom: 8px; margin-left: 12px; background-image: url(http://www.tumblr.com/images/input_bg.gif); background-repeat: repeat-x; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.4; font-weight: normal; background-position: 50% 0%; "><p>Hey Everyone, </p><p><br /></p><p>Hope are all keeping fit and healthy. </p><p><br /></p><p>Following last Sundays Dragon Ride this week has been a low volume / decent intensity week.</p><p><br /></p><p>On Monday, I was very fatigued with a lot of lower back soreness. A superb massage from David Tabrizi at Cheltenham Holistic Health Centre really felt good - so good that I'm sure I nodded off on the bed! - but didn't cure the lower back stiffness. </p><p><br /></p><p>A nice spin out on Tuesday night did the trick. I took the "training" bike out (how pro do I think I am - with a training bike?!) which has the compact 50/34 gearing. This enabled me to spin nicely and really loosened everything off. </p><p><br /></p><p>The post-Dragon ride stiffness was slightly concerning but understandable - given the distance, the route and that it was only my 4th ride out on the Prince (53/39 gearing). </p><p><br /></p><p>However, I will need to keep on top of my stretching & flexibility work in France to ensure the adaptation to the new gearing goes as smoothly as possible.</p><p><br /></p><p>I'll also be un-afraid to use the inner ring whenever I feel tightness in my glutes & hamstrings coming on - theres no 'big ring" ego here - I'm more interested in riding well for the whole trip. </p><p><br /></p><p>I took the Prince out on Wednesday night and she was making a few strange noises - I know I'm no bike mechanic but I know a good noise from a bad noise - so I took her into Echelon Cycles for a check-up on Friday morning. </p><p><br /></p><p>The guys in Echelon are superb and really provide top service. They did a through review of the Prince, taking off the rear cassette, bottom bracket etc, and couldn't find anything wrong. </p><p><br /></p><p>They gave me a lesson on the nuances between Shimano DA and Campag gearing - which was good to know - and particularly how Campag needs to bed in. </p><p><br /></p><p>With my mind reassured, I took the Prince out on Saturday for a few hours - and she purred! In fact, she has never sounded better.</p><p><br /></p><p>I just needed to get rid of any nagging doubts before my trip to France - I'm a real nervous Nerys when it comes to these things!</p><p><br /></p><p>Speaking of Nervous Nerys - I've been reading about all the legendary climbs we have on our trip - and to be honest as fascinating as I find all the details - it is also playing with my mind!</p><p><br /></p><p>So I've decided to park all of the reading, just ride what is in front of me, and then read all about what we did climb when we get back - otherwise I'm just going to create un-due stress.</p><p><br /></p><p>For someone who considers themselves mentally strong - I am prone to letting little details or doubts pray on my mind.</p><p><br /></p><p>On a more positive note, I had a great little run today. Just 45 minutes along my favourite riverside route - at a really nice pace which felt nice & loose. Its sessions like that which remind me why I love to run - I just felt free and alive!</p><p><br /></p><p>Ok - so on that note - I'll let you go. </p><p><br /></p><p>I'm off over to France on Friday so won't be posting next week - but will look to make up for it with trip summary the following week. </p><p><br /></p><p>I'm also hoping to keep a video journal of the trip, capturing my thoughts & feelings as the days tick by, so will look to share this with you at some point. </p><p><br /></p><p>As always, train hard, train smart. </p><p><br /></p><p>Ciao</p><p><br /></p><p>M. </p></div></span>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-63775011511971832792010-06-07T14:11:00.000-07:002010-06-07T14:13:09.312-07:00Putting it all together....<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><div style="color: rgb(0, 0, 0); font-family: 'Lucida Grande', Verdana, Arial, Helvetica, sans-serif; font-size: 13px; margin-top: 8px; margin-right: 12px; margin-bottom: 8px; margin-left: 12px; background-image: url(http://www.tumblr.com/images/input_bg.gif); background-repeat: repeat-x; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.4; font-weight: normal; background-position: 50% 0%; "><p>Hey everyone,</p><p><br /></p><p>This post is also available to read at <a href="http://markhughes10.tumblr.com/">vivacoppi</a>....</p><p><br /></p><p>Sorry for not posting last night about hopefully you'll find it within you to forgive me. </p><p><br /></p><p>No messing about tonight as the clock is ticking, I'm pretty tired and looking to catch up on some much-needed beauty sleep. </p><p><br /></p><p>Not a lot to report from last weeks training between Monday & Friday. After a big ride the previous Sunday and with a big ride on the Sunday ahead, I eased up on the volume and focused on hitting a couple of quality rides. </p><p><br /></p><p>I came out from last Sundays long ride feeling pretty good and pleased with where my riding was. I didn't do a lot on Monday & Tuesday, opting to get the rest in. </p><p><br /></p><p>Wednesday morning was an early start to get into London for 9am - a good but long day saw me get back to Cheltenham at 6pm. However, I really needed to get out on the bke and the weather was really good. I met up with a mate and managed to get a good 90 min ride in. </p><p><br /></p><p>I took the Planet X & power meter out - just to give my legs a break from the 53/39, enjoy the 50/3 and look at what the power data looked like. All felt & looked good. </p><p><br /></p><p>Thursday night was a good ride with a few mates - 90 mins again - with some efforts. I took the Prince out and she felt great. My legs knew they had had a good session and felt kinda heavy on Friday morning. </p><p><br /></p><p>Friday was a super long day. Early morning recovery swim was great fun and helped me loosen up. Mid-afternoon I got a call from my bike shop (Echelon Cycles - Pershore, Worcs) to let me know that the Garmin 500 I had ordered for the Prince had come in. A great result - given that the Dragon ride was on Sunday. </p><p><br /></p><p>Originally, I was not going to put a computer onto the Prince but after only a few rides without I really missed having the standard of data & information I had become accustomed to riding with. Obviously, I won't have the power meter on both bikes as the PX is a Shimano set-up, and the Prince is Campag, so would turn out to be pretty darn expensive exercise to set up for both bikes!</p><p><br /></p><p>The Garmin 500 is a really impressive piece of kit and an improvement on the 705 and not just in the size reduction. The extra bonus was that the new colour scheme was a perfect match with the Most bars on the Prince!</p><p><br /></p><p>So, anyway all of that meant I had to shoot over to Pershore and back on Friday afternoon so an addtional 90 min trip before packing my bke & kit for the drive down to South wales - ahead of Sundays Dragon Ride. </p><p><br /></p><p>Luckily it was a very easy drive down to South Wales - Junction 35 on the M4 - and I was at the cottage for 9.30pm. </p><p><br /></p><p>Saturday we went out for a nice 90 mn spin which did end up including a nice little blast up a short steep climb - always good to open the lungs!</p><p><br /></p><p>Sunday morning saw us up at 6am - after a really bad nights sleep on my part - don't know why but always seems to happen the night before a race. I felt pretty sluggish and didn't allow myself sufficient time to have a good breakfast. I did have a bowl of porridge and an espresso - but should have had more. </p><p><br /></p><p>We got to the race start in good time and lined up to set off as soon as we could. I felt hungry at the start line so had half a Clif Bar to settle the stomach. </p><p><br /></p><p>We set off and the pace was really comfortable. My legs didn't feel great straightaway, really heavy and tight. My hamstrings and glutes were particularly painful and I was slightly concerned. </p><p><br /></p><p>It didn't help that I start felt pretty sleepy - even after the espresso and Maca powder! So I decided that I if things didn't improve I would look to take the Biest Booster early on - as I knew this would pick me up and would last for about 6 hours. </p><p><br /></p><p>Once I got warmed up and got the legs spinning, things improved. I think a lot of it comes from wishing to stay in the big ring more than my legs would like to. I need to remind myself that the big ring is now a 53 and not the 50 I've been used to - so they will feel the difference. </p><p><br /></p><p>Once I started to use the 39 ring on some of the little climbs my legs loosened off and I felt a lot better. I decided now would be a good time to take the Booster - as the longer climbs were approaching - and I wanted to feel good by the time we approached them - both physically and mentally. </p><p><br /></p><p>The ride was a good challenge with plenty of nice, long steady climbs. It was a good opportunity to practice getting used to climbing for long periods of time - although France is going to be a whole different level. </p><p><br /></p><p>I wanted to get used to riding in the 39 ring - so still bigger than the 34 I've been used to - and then using the 23/25 gears to help keep a nice cadence. I like to ride at around 70 rpms on the climbs - not too low - not too high - and keep a nice light-ish beat going. </p><p><br /></p><p>I was pleased with how this worked on the less steep sections - upto 7% -and then a slower cadence was required on the steeper sections. I found mixing up getting out of the saddle helped me keep a nicer cadence than just churning my way up. </p><p><br /></p><p>It was a long day in the saddle but all together very satisfying. </p><p><br /></p><p>I was pleased with my climbing, very pleased with my descending and kinda pleased with strength on the false flats. </p><p><br /></p><p>Once again - I didn't eat enough which took its toll within the last 30 miles. I should have had a bigger breakfast and eaten more regularly through the ride. My trusty Clif Bars and Blok Shots were superb as always - but I should have had more of them. I only 2 bars and 4 bloks. </p><p><br /></p><p>I did scoff down some bananas and 'fairy cakes' at the feed stops but these didn't fill the hole. I also didn't use a sports drinks - as I won't be in France - but I should have taken along my Nuun electrolyte tablets. </p><p><br /></p><p>I was drinking plenty of water -as it was pretty warm - but on an empty stomach - so I started to become bloated and was not absorbing the water. The electrolytes in the Nuuns will help with this. </p><p><br /></p><p>The end result was that I completed the 118 miles in 7 hours 19 minutes. So pretty satisfied, considering we didn't really start riding solidly until the second half. </p><p><br /></p><p>Climbing = Pleasing</p><p>Descending = Very pleasing (some really nice long winding descents)</p><p>Power = Pleased but not satisfied</p><p>Food = Clif Bars & Bloks were perfect - just need to eat more often</p><p>Drink - Need electrolytes if only drinking plain water</p><p>Bike = Long live the Prince (plus the Garmin 500 is super cool)</p><p><br /></p><p>This week will be a reduction in volume but with some intensity dropped into the mix. </p><p><br /></p><p>Now the Dragon has been tamed, next stop the Pyrenees and Alps. </p><p><br /></p><p>Bravo!</p><p><br /></p><p>M. </p></div></span>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-90045656686155805872010-05-31T10:15:00.001-07:002010-05-31T10:16:25.150-07:00I'm over here...<div>Hey All</div><div><br /></div><div>As per last week - I have put this weeks post is over here on <a href="http://www.tumblr.com/dashboard">vivacoppi</a>.</div><div><br /></div><div>Cheers</div><div><br /></div><div>M. </div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-4675608758702238232010-05-23T13:43:00.000-07:002010-05-23T13:44:39.040-07:00Viva CoppiHey Guys, <div><br /></div><div>I've posted this weeks update on my new blog - <a href="http://markhughes10.tumblr.com/">vivacoppi</a>. </div><div><br /></div><div>Let me know what you think. </div><div><br /></div><div>M. </div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-39360222038838597052010-05-16T13:29:00.000-07:002010-05-16T14:05:21.116-07:00Forza, forza<span class="Apple-style-span" style="font-family:verdana, serif;">Ciao<br /></span><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">As its already past my bed-time I'll look to keep this weeks round-up to a few key points, with some additional info for you to look out for. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">This week has seen a return to form following last weeks "recovery" week. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">A solid 10.5 hours riding, plus some active-recovery swim sets and some functional strength work has given me a total week of 14.5 hours. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The swimming is going well and I'm starting to see some form & technique returning. Tuesdays squad session saw me returning to 1.40/100m at an easy cruise pace - so this tells me that I can get to 1.35/100m at a solid cruise pace pretty soon. The medium term goal is 1.30/100m at cruise pace - but I need to get a few other goals accomplished first before swimming can take a higher priority. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The swimming is definitely proving beneficial to my overall conditioning and recovery as well as bringing the discipline of early starts. I've actually found I have more energy now that I am getting back to the 5.30-6am starts - as opposed to the 7am lie-ins. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">This goes back to my whole 'quality of life' soap-box moments so I won't go there tonight as time is getting on. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Bike-wise, I've had a pleasing week. 10.5 hours riding with a solid 4.5 hour ride over the Malverns on Saturday. My climbing improved as the ride progressed with some nice long, controlled climbs giving me a lot of confidence. As my mate was really hurting, due to back spasms, I had to cruise up one long climb. This wouldn't have been possible at one point in time but I found I was able to "float" up the climb at a nice cadence for minimal effort (power & heart rate). Obviously the speed wasn't too onerous but that wasn't the point, the point was that I could climb a decent gradient (7%) for minimal effort. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Those who have been following these posts for a while will know that I ride with a power meter - which I highly recommend to anyone looking to develop their cycling abilities. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Looking back at the last 4 weeks numbers, I am seeing some really positive improvements in my power output across all of the measured time frames (1 min, 5 min, 20 min and 60 min). </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">This last week has seen me improve my power at all of these time points, so they are now at their best I've ever produced. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">For those who like the data, the numbers are as follows: </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Peak 1 min = 419w</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Peak 5 min = 301w</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Peak 20 min = 253w</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Peak 60 min = 211w</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">When considering a haven't been time-trailing ala Ironman training, I am pleased to see the improvement across both the short & long time periods. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I'll do a new FTP test soon - so this will give some really interesting comparisons to judge me development on. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I'm confident that my FTP will / has increased from 238 watts - but will wait and see before changing any zones etc. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"> </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So on paper its looking good - but believe me - my legs are feeling the workload. The persistent dull ache is there and although the swims help I reallly do need to do more stretching and mobility work. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I got a few stretch bands last week - so really should get more disciplined at installing a daily stretching routine into the system. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ok, conscious of time, so will wrap here. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">One last really important point is that I've set up a new blog which I plan on using on a more frequent basis to share more timely posts, photos, links etc during the week. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I've used the cool tumblr platform - which brings together photos, quotes, audio, video, text etc - and will just allow me to have a consistent place to land all of the different sources, inputs and outputs I wish to share with my "tribe". </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So if you're interested in keeping up to date on my daily thoughts, inspirations, readings etc then please take a <a href="http://markhughes10.tumblr.com/">look</a>. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Viva Coppi, forza life!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ciao</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-60031754056953120892010-05-09T12:56:00.000-07:002010-05-09T13:24:30.573-07:00Simplify and focus<span class="Apple-style-span" style="font-family:verdana;">Evening All, </span><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Hope you've all had a good week.</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">My week? Not bad thanks. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">A quieter week after the last two big weeks which was much needed as the "fog" had truly came in after last Sundays Sportive. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">On Monday I was exhausted, you know that jet-lag feeling when you're not quite with it? Thats how I felt all day, never really got going and almost a kind of "sickie" feeling. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">As its turned out I don't think this was all down to physical tiredness but also some sort of cold I have picked up. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">On Sundays ride I never felt warm or even comfortable - but cold all the way around - and never really warmed up for the rest of the day - even after a steaming hot bath. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">This has carried on all week - almost like a chill has got into me. I've struggled to shift a bloody persistent cough for a few weeks now and the sneezes have come on again. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, taking this into account along with residual fatigue following some solid training weeks, I have focused this week on getting some simple structure back into my weekly routine. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"> </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Although tired I have forced myself to get back into the early morning swims. The swimming has been atrocious but it has been great to return to the good old days of early starts and feeling like something worthwhile has been achieved by 8am. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I've had three swims this week - two in the 50m outdoor lido - which is a great way to start the day. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The swimming is not good but a focus on drills and some baseline technique is proving beneficial. Although not racing triathlon this year, I am keen to swim regularly as the overall benefits to strength, flexibility and conditioning are superb. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I always feel better when I am swimming - my upper body strength and body composition are much better than when I just focus on running or cycling. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Cycling-wise, I've managed 100 miles this week. Not bad considering I haven't really been up for it. All the rides have been reasonably comfortable as the legs have let me know that they're pretty fooked!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The good signs are that as the week has progressed the jet-lag has diminished and the mojo has returned. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So this coming week will be about combining the mojo with the return to early mornings and early evenings.</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Its when I start living this monastic type lifestyle that I really do appreciate the whole endurance lifestyle. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">It makes me realise that this is how I wish to live my life. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">It may seem boring to outsiders but it really is the most fulfilling lifestyle which carries over it over aspects of my life such as work and friends. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Sometimes it takes one of of these quieter weeks to make me appreciate this lifestyle more than the "hero" weeks. I like to use them as an opportunity to return to basics and create the platform for the forthcoming bigger weeks. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ok, enough preaching, I've got to get off to bed as I have an early start tomorrow!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ciao </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Sparky</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family: verdana, serif; "> that was my party political broadcast on behalf of the </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-33669303407646896502010-05-02T11:56:00.000-07:002010-05-02T12:21:07.959-07:00Tomorrow we ride....<div><span class="Apple-style-span" style="font-family:verdana, serif;">Ok, I know I say this every week but this is going to be short & snappy, as i'm shattered. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Over 14 hours & 220 miles in the saddle this week says it all. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Riding for 5 out of 7 days. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">87 mile Sportive with over 9300 ft of climbing on Sunday hit the spot. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Really pleased with progress, now using the power meter to inform my climbing output with really good results. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Average power is increasing - riding at normalized power of 210 watts for over 6 hours today. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Climbing at a nice, controlled pace all the way through the climb. Good low cadence, keeping watts under control, enabling me to ride at a nice consistent pace on all gradients. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Starting to feel pretty fatigued, as seen by short temper returning and poor quality sleep. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Will look to bring swimming back into the mix next week. Nothing heavy but more as active recovery which I'm hoping will help with back and leg soreness. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Seeing good benefits from strength training as core is engaging better when climbing and quads are taking the load - as opposed to hamstrings which used to be the cause of my low power output. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Very pleased with nutrition. Clif Bars came to the rescue today when the hunger bonk started to appear. The newly discovered Biestmilch Booster worked very well again - helping me get through the mist of fatigue. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Six weeks to the Alps & Pyrenees - plenty of work still to be done. I thought todays climbs were long but they're nothing compared to what awaits me. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So although its going well, I'm acutely aware that I am heading into a whole new ball park, so need to stay disciplined and focused to give myself every chance of heading the Cols in the best possible condition. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I love having this focus and these goals. Its what I live for. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">If that makes me sound shallow and one-dimensional then so be it. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I'd call it focused and driven. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Hey, I did tell you the short temper was returning....</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ciao, </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Sparky</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-78665076612995254652010-04-25T13:14:00.000-07:002010-04-25T14:06:43.348-07:00Weapons of Mass Destruction...<span class="Apple-style-span" style="font-family:verdana;">Yes, it is Sunday evening already but hopefully my weekly blurb will help ease the pain!</span><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Well, if you're sitting comfortably then I'll begin....</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">A rather stop-start due to work commitments has actually proved to be a real breakthrough week.</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">A couple of nice rides on Monday & Tuesday were followed by three days of speed walking around London, carrying the worlds heaviest laptop and basically busting up with shoulders and back. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">However, it was to great to catch up with some good friends and share our excitement about the forthcoming trip to France and all the important stuff like what kit are we all going to wear?!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">For those who I hven't already told (there can't be many of you left!), a small group of friends are traveling over to France for 10 days in mid-June, to tour the Pyrenees and Alps. My friends have putting together an incredible itinerary for us, including 15 of the biggest cols France has to offer. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">It really is going to be a dream come true for me, and is certainly my number one focus for the forthcoming months. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, now knowing what the goal is, how has my training for such a challenge changed?</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Well obviously the bike is the priority. Swimming will be active recovery, and running will focus on technique development. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Getting back on the bike after such a heavy run focus has proved easier than I thought it might be. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">All of the tough winter running, especially the huge trial runs seem to have developed a lot of functional leg strength. By functional, I mean that my glutes and quads are now performing as they should do, leaving the hamstrings to focus on what they are good at and not having to do all the work on their own, as was the case. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">My new found glutes and quads are making a huge difference to my cycling strength and power. Its safe to say that I have never ridden as powerfully as I currently am. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">As I now ride with a power meter I can see the watts I'm putting out both during and post-ride so this is not wishful thinking, it is fact. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Numbers are great but what does this look like on the road. Well, my friends, it looks like me dropping my mate on the toughest local climb for the first time ever. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The climb is a beast, lasting about 2kms, starting at 7%, rising to 25% before "easing off" to 11%. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The best I've previously ridden this climb was my first time, when ignorance was bliss and I ground my way up stuck in the big ring. I've since always struggled, getting distracted by the watts, cadence, HR etc and never riding it well. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">On Saturday, I promised myself that I wouldn't look at the numbers during the climb and to focus on riding it "blind". </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">As the climb kicked up I started to pull away from my mate and my legs felt great. I was riding at nice beat and whilst my legs were hurting, it was a nice pain. A combination of seating and standing worked really well and although the heart rate was super high and my chest was burning I felt like I could carry on "pouring" on the power!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">As the climb eased back to the mere 11%, I did begin to struggle slightly but this was more because I knew the worst was over and I sublimely eased off and then struggled to get going again. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">At the top of the climb my mate informed me that I had put 100 metres into him at one point and looked really good from behind with a very still upper body. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">This climb was only 1 hour into our 4 hour ride and there were plenty more climbs to come so I wanted to see if I had peaked to soon. My chest was really burning and I had a painful cough. The climb had clearly opened up my lungs and all sorts of junk was now pouring out. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I thought this would be a perfect time to try out my new secret weapon....the Biestmilch Booster!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Biestmilch are a German-based company who specialize in the use of colostrum, the natural source of protein. Colostrum, as I've talked about previously, is an incredible product and one which I have been fascinated by for a while. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The studies which have proved its benefits to the immune system and subsequent performance are numerous and undeniable. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Biestmilch are world leaders in the creation of colostrum-based products working with top triathletes including Chris McCormack and Yvonne Van Vlerken. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I've recently begun using their daily chewy tablets as my source of colostrum. I need to ensure my immune system is in top condition and whilst I'm pleased with my diet, the results I've seen others have when using colostrum have convinced me to add this to my daily regime. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><i>For note, I also take a multi-vitamin plus chlorella and fish oils on a daily basis. </i></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><i><br /></i></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Another product Biestmilch produce is the Booster. A combination of colostrum and guarana the purpose of the Booster is, as the name suggests, to give you a boost. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">When I was recently over in Germany, meeting with the Biestmilch team, several athletes were raving about the Boosters so I decided to give them a try. The guys did warn me to use these selectively as they are really strong and shouldn't be taken too late in the day. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><i>Note: I tell you more about my trip to meet the Biestmilch team later in the week. </i></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Now I usually stay away from so-called energy drinks as I feel they are just junk and are not good for the body so I wasn't too sure about the Booster at this stage. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">However, knowing Saturdays ride was going to be a beast with over 1k of climbing, I thought I would take one along and see whether it would handle the worst the Cotswolds has to offer. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, after the first major climb and some more lumps I decided to take the Booster. This was 90 minutes into the ride and there was some fatigue starting to build up in the legs. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">To be honest I never felt like I had received an energy boost, in a caffeine sort of way (which is a good thing in my opinion), but boy did I ever climb well. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I'm not exaggerating when I say that I can't recall ever climbing so well in my life. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Believe me, there were plenty of decent climbs, including another 25% beast and on every climb I dropped my mate. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Now, please understand, my mate usually drops me like a rock on any sign of a lump so for me to ride away from him on every climb was almost surreal. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">A combination of a nice pedaling beat, legs feeling really strong, a new found willingness to enjoy the pain and what felt like a bottomless tank of energy all combined to make me feel like the Andy Schleck of the Cotswolds!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So based on my extensive scientific research I am pronouncing the Biestmilch Booster a resounding success!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">For now on, the Booster will take its place alongside my constant companions of a Clif Bar and Clif Blok Shots on all of my long rides. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">A really great addition to the nutrition portfolio which will work well with the Clif Bar (solid), Clif Blok Shots (solid gel) and Infinit sports drink (liquid). </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Hey, if don't want to take my word for it, just ask my mate!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Todays ride was always going to be an anti-climax but it did in fact turn out to be a great tempo ride. A bit of friendly banter saw my put out 838 watts at one point when taking on the sprint premiums, further testament to this new found power. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, in summary, a nice weeks work. 9 hours riding with some great outputs. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">With a big week ahead of me, culminating in a tough 83km sportive on Sunday, I'm feeling really positive and loving my cycling. A may even venture back into the pool this week... </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Don't get me wrong, I'm still nervous as hell about those French cols....did I not mention my lack of descending skills?!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ciao for now comprades!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">M. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-72546501535807087062010-04-18T12:41:00.000-07:002010-04-18T13:14:58.446-07:00Wake Up Legs!<span class="Apple-style-span" style="font-family:verdana, serif;">Here we go with trying to get back to the old routine of posting on Sunday nights....</span><div><span class="Apple-style-span" style="font-family: verdana, serif; "> </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Will look to keep it short & simple as need to get some quality zzz's after some poor quality sleeps. Anywy,s lets get on with this weeks news...</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I've really enjoyed this week. Managed to spend over 12 hours on the bike, riding most days and getting back into the swing of riding consistently again. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">After being off the bike for so long, I've really noticed how my legs are not used to the higher turnover rate of cycling vs. running. Without consciously thinking about it, my legs have "settled" into riding at 70-75 rpm and preferring to turn a bigger gear. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Whilst I've been pleased with the strength in my legs, I know that this lower cadence/bigger gear is not suitable to my attributes and also the demands of long, endurance riding. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Therefore, my focus this week has been on higher cadence work, using the small chain ring more and really trying to maintain speed & power through the combination of gears and rpms. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Its been a real shock to the legs - almost like waking them up - and has proved really beneficial to both my cycling and general fatigue levels. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">During the week I carried out my first FTP test of the season, to set a benchmark for my power data and see where I'm currently at. The positive news was that my numbers came out very close to where I was at when training for the Challenge Barcelona iron-distance race last October. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I'll be using an FTP of 225w to set my power benchmarks, and then re-testing once a month as the season progresses. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, with a couple of nice weekdays rides in the bag, it was onto the longer stuff on the weekend. Thankfully, the weather was perfect for some long rides in the Cotswold hills. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">On Saturday I had one of most enjoyable rides in a long time. Me & a mate rode over to the Malvern hills to take on some on the nice long climbs they have on offer. It was perfect training for the forthcoming sportives with plenty of "lumps" of between 4-8%, with some bigger climbs hitting 10-15%. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I was very pleased with how the ride went, especially the double-digit climbs. Holding a nice cadence and really using the gears I was able to hold a nice, consistent pace throughout the climbs without the heart rate going bananas. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">An added bonus was the wonderful water of the Malvern spring waiting for us at the top of the second long climb - it felt like the fountain of youth and well worth the effort to get there. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">After the climbs, I really focused on spinning the legs out and was pleased with still being able to hold a good pace and heart rate whilst in the smaller gears. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I really felt the benefit of the spinning post-ride as my legs, whilst tired, felt really light and fresh. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Sundays ride was an easier affair, just the 3 hours at 60-75% effort. The legs felt great and I continued to use the small ring to help maintain the higher cadence and "agreed" power output. With some nice 4-5% lumps and one decent climb hitting 12%, the session was far from boring and continued to help me getting a better understanding of how I can best adjust to challenge of climbing for long periods and distances. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">With all the cycling required between now and June, I decided to reign in my swimming ambitions and just use these sessions as active recovery. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I did attempt a run this week but, and don't know whether it was the cycling or still post-Eco Trail "damage", it was very painful. I really struggled to hold any pace and any effort to lift the tempo was very difficult. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I think, for the time being, I'm going to scale my run sessions right back to minimal volume but aim for some higher frequency, ie more shorter runs. Just to help give the legs a change of stimulus but not asking them too many questions as to detract from what i need them to be - which are cyclists legs. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I'll use these shorter sessions to look at my run technique and will look to bring using my Vibrams and Newtons as effectively training-aids. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Anyway guys, not such a short post after all, but as I'm sure you've realised by now, I'm pretty pumped to back on my bike(s) again!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Hope this continues as the miles (and hills) continue to add up. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">See you next Sunday. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">M. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-7864156321245784812010-04-12T11:49:00.000-07:002010-04-12T12:17:37.898-07:002010 - The year so far....<span class="Apple-style-span" style="font-family:verdana;">Hey everyone, </span><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Sorry if I've surprised you by dusting off the old blog magic, but I've finally got my act back in order and wished to bring you all up to speed on whats been going on in 'Sparky World'. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I can't believe that my last post was in December 2009. I knew it was a while ago but 3 months?! </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, I thought a Quarter 1 (Q1) summary would be pretty timely and hopefully interesting reading. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">2010 is a really exciting year for me, due to the variety of goals, races and adventures I've got lined up. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">After being totally focused on Ironman for the last few years, and then achieving that goal (twice) last year, I was keen to achieve some new goals this year. So, with no Ironman on the cards, I've lined up some different goals. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The main goal for Q1 was Eco-Trail de Paris. This is an extraordinary race held on the trails around Paris. I opted to go for the 80km Ultra distance, by far the longest foot race I've ever done. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The run focus really started in November and continued all the way through to the race on 20 March. It was tough to miss out on the swim & bike work, but there was just no way I could have developed the run volume whilst trying to fit in the other disciplines. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Firstly, I signed-up to the Endurance Life Coastal Trail Series event, a great series of trail races held on the south-west coast of the UK. This meant I had a trail marathon booked in for every 4 weeks from December onwards. Due to the off-road nature of these races, its near impossible to get the distance spot-on, so if they're in doubt they go longer!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Two of the three races I did came in at 28 miles, on some seriously challenging terrain. As tough as they were, they were perfect training for Eco-Trail, and knocking out 4 marathons in 10 weeks was a big factor in me hitting the cumulative volume target. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Eco-Trail on 20 March was an experience I'll never forget. It was pretty mind-blowing stuff both during and since the race. I remember when my friend Ian did the race last year, I couldn't comprehend running for 9 hours, it just seemed insane!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So to be lining up at the race this year with an aim to come in at under 10 hours is clearly an indication of my insanity!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I won't bore you with all the details, but in summary, I was really pleased with my race. I held a consistent pace throughout and was pleased with how I managed myself. Of course, it hurt like hell. 5000ft of climbing can do that to your legs. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The finish is on the 1st floor of the Eiffel Tower which is just a mind-blowing end to such an incredible experience. Maybe it was because I was so exhausted that it just made the whole experience kind of surreal but I know the memory will live with me for a long, long time. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">With my Q1 goal achieved, I took the liberty of booking some much need vacation time and headed up to the Amalfi Coast in Italy. I had a wonderful time in an incredible part of the world. Doing absolutely nothing for 8 days was bliss, which just told me how much I needed the rest, as I'm using raring to go with 3-4 days. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I literally couldn't stay awake for the first few days and it was only the legendary Italian espressos which get me going!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I've got a few more points I'd like to share with you all over the coming days and weeks but will leave here for now as I've already gone on for too long. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Quarter 2 is already lining up to be a corker - so I can't wait to share some more tales and adventures with you all. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I've just to make sure I post more often!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Speak soon, </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">M. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"> </span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-15371421875245691502009-12-13T05:03:00.000-08:002009-12-13T06:12:09.677-08:002009 - Job done<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUlXkdKGLYQJu0o4wht194Tox0BJRH5juRsqHjfgrmQDgg8_ZxUbuqzyQya-n_MiSxf8tuE_lCfW4JDr88-m4Jsp1GBd6m8VabQthlGrNoVJxcO71vVl1xjypo9rC_1JI_1KvmnPhtNPc/s1600-h/RockyBalboa.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 206px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUlXkdKGLYQJu0o4wht194Tox0BJRH5juRsqHjfgrmQDgg8_ZxUbuqzyQya-n_MiSxf8tuE_lCfW4JDr88-m4Jsp1GBd6m8VabQthlGrNoVJxcO71vVl1xjypo9rC_1JI_1KvmnPhtNPc/s320/RockyBalboa.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5414723328885758546" /></a><br /><span class="Apple-style-span" style="font-family:verdana;">Surprise!</span><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Its been too long, where have you all been, what have been upto? </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Oh, thats right, this my blog and its my job to tell you guys what I've been upto etc, etc. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">The fact that I'm sending out my first post in months is indicative of a few things. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Firstly, that I've got a bit of time on my hands. Not loads mind you, but enough to squeeze out a few lines. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Secondly, I've got the mental energy & appetite for wishing to share my thoughts & feelings. This hasn't been the case for a while. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Thirdly, its almost the end of what has been an incredible year for me and I wished to lay out a record (for my own memories) of the last 12 months. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Fourthly, it was a deal I struck with myself during last weekends trail marathon. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">So, in fact, this post is more for my own selfish reasons than any 'social' reasons. That in itself is quite apt as that has been the story of the year for me, i.e pursuing my own personal ambitions at the expense of wider social 'benefits'. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ok, enough rambling, lets get on with it. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">2009 was a huge year for me. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I set out at the start of the year with ambitions, goals and dreams. I am immensely proud that all of these have been achieved, met and exceeded. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I have become a multiple Ironman, I have become an ultra runner, I have met and spent time with some great, inspirational like-minded people, turning acquaintances into friends and I have gained the respect of people of whom I respect greatly. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Have I enjoyed myself? </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Absolutely. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Has it been challenging? </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Very, the sacrifices one has to make can sometimes become too much but the rewards do make them worthwhile. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Highlights?</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Becoming an iron-distance athlete at Roth. An amazing experience, an incredible race, memories which will last a lifetime. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Developing a great, new network of friends within the 'endurance community'. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Being in some really low places but keeping going and coming out the other end a better man. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Lowlights?</span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, serif;">Not many but there were times when all I wanted to do was ride with my mates but I had to go and do 5 or 6 hours on my own. </span><br /><span class="Apple-style-span" style=" ;font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, serif;">Having to miss Neil Young in Hyde Park because I couldn't miss my last big ride pre-Roth. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">OK, thats the Q&A over with!</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">In summary, the most pleasing result for me has been my own personal development in terms of strength of character. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">They say sport doesn't build character, it reveals it. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I couldn't agree more. So what have I revealed this year? </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I feel I've revealed that I'm a fighter. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Not in the 'Mike Tyson' aggressive, smack it up sense. But in the 'Rocky Balboa' sense, ie I keep getting up and keep going even when I'm hurting more than I can describe in words. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">In the past I have been plagued with self-doubt at crucial times. This year I fought through those personal demons & feel a different man for doing so. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">I have beaten myself up for being 'a quitter' - not seeing things through to the end. This year, I did see everything through, I didn't quit even when the inner voices were screaming at me to stop or to walk, I didn't. I ran every metre of both of Ironman marathons. That means more to me than than the medal, t-shirt etc. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Never the most naturally talented of sportsman, I do feel that I am making the most of what I have. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">That, my friends, is the most fulfilling achievement for me. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Before I go, I do want to send out some thanks to a few people:</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Ian - my coach - the man with the plan. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">John & Jono - my mates - thanks for the banter. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Clif Bar Dave - supplier of the finest sports nutrition / life-saving fuel on countless occasions. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Eve & Ant @ Skinfit - for supplying the best kit going. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Cheers everyone, I'll aim to post again before the year-end with some musings about 2010 plans. </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Best, </span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">Sparky</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"> </span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-36485717626360501352009-08-23T09:30:00.000-07:002009-08-23T10:02:16.789-07:00Catching up<span class="Apple-style-span" style="font-family:verdana;">Hello, remember me? I know its been ages since we spoke but I hope we can pick up where we left off....</span><div><span class="Apple-style-span" style="font-family:verdana, fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'll try and wrap up the last few weeks into a reasonably concise post but can't promise. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">In summary (good idea!) its been a solid few weeks. Getting back into consistent training has been great, albeit a shock to the washing machine!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I've been pleased with the training - particularly the bike. My plan for getting to Barcelona was to focus on the bike, developing more power, enabling me to get off the bike in better shape than Roth and therefore able to run closer to my potential. During the week, a fantastic article hit my in-box which summarised perfectly what my thinking is for Barcelona - <a href="http://blog.trainingpeaks.com/2009/08/how-to-nail-the-ironman-marathon.html">here you go</a>.</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So, one superb bike fit session, some new bars & stem and some consistently decent rides and I'm feeling like its coming together. Ironically, the run hasn't kept up the pace (literally) but I'm confident that with more focus that this will come good. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Swim-wise, its feeling better. The new suit feels good, a session with the swim team helped me get back to focusing on a long, smooth stroke and my times vs. effort in the 50m pool are improving. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">In fact, as I've been so "in the moment" and just focusing on hitting the plan, it hasn't really sunk in that I've got my second iron-distance race in only six weeks. This is a total contrast to Roth, where I was literally counting down the days & weeks and correspondingly topping-up the pressure cooker. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">My whole attitude to Barcelona is different. I'm seeing it as a great opportunity to test out my development in a non-pressure environment. Roth was all about getting an iron-distance race under my belt, Barcelona is all about enjoying putting my training and training theories to test. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">One of those training theories is training with power. I've been doing a lot of reading and speaking to some valid sources about adding power to my training tool-kit. This week I managed to borrow a Powertap from a local bike shop and took it on my Saturday ride. I rode the same course as last week, a pretty tough 57 miles over the North Cotswolds. There is plenty of climbing involved, and this is where I found the power data to be very useful. As I hit the gradients, you could see the numbers shoot up and knowing that I wouldn't be able to sustain that kind of output, I backed off the pedals. Using the gearing to hold the wattage at a sustainable level I climbed in far more-balanced way than my usual "crash & burn" way. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The end result of this was - a) I didn't go pop, ie hit max HR! which enabled b) a far more balanced ride which felt much more comfortable than the previous week and left me in a much better position to be able to run off the bike (if I needed to). </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The total ride time was equal to the previous week, but with a lower average HR and definitely a lower RPE, and I was really pleased with how much more "intelligently" I rode. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The next challenge is to figure out how I'm going to be able to afford to buy one - which is a fiscal endurance challenge in itself!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Speak soon amigos, </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Sparky</span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-15901006778193649272009-07-27T12:30:00.000-07:002009-07-27T13:15:01.270-07:00Moving on....<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbR20Tvh5e2Ac_xGkC2C6-0jpJUSCWJZtTdx5N2PNOorTmfdd6SveyBxIHNSjzzYDN9TuwWrk-GgSFSUFNyKqSpIAhhRvrI61nBB94dsihIYqEcYvi_uSbwmhCl3uRT03zEYv44INDxiU/s1600-h/Bike+-+Side+On+Shot.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbR20Tvh5e2Ac_xGkC2C6-0jpJUSCWJZtTdx5N2PNOorTmfdd6SveyBxIHNSjzzYDN9TuwWrk-GgSFSUFNyKqSpIAhhRvrI61nBB94dsihIYqEcYvi_uSbwmhCl3uRT03zEYv44INDxiU/s320/Bike+-+Side+On+Shot.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5363236020376523826" /></a><br /><span class="Apple-style-span" style="font-family:verdana;">Evening All,</span><div><span class="Apple-style-span" style="font-family:verdana, fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Getting back into the swing of things is the theme of this weeks post, so I thought it apt that I begin by posting back in my regular Monday night spot. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Its now two weeks since Roth and things (i.e. me) do appear to be returning back to normal. The constant tiredness & hunger seem to have subsided, albeit I could always do with a bit more shut-eye. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'm feeling like I want to train again, although this never really went away, I definitely did prefer the sofa & Le Tour combo over the last couple of weeks. I've had a couple of small swim sessions and a couple of bikes. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I went out on Saturday on the bike with a group of mates and ended up "having a dig" which I later regretted as I wasn't ready for this - not so much the effort but the delayed recovery - my legs are still sore and my cough has returned. Another easy-ish week will help clear all of this away - and then the work begins in August. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">With some addtional down-time, I'm pleased that over the last two weeks I've progressed the 'actions' I gave myself post-Roth. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I've booked in a bike-fit appointment as I feel that my current bike position can be improved considerably (see pic above). Obviously, I am riding a road bike so I won't be as aerodynamic as a time-trialist but my current set-up does need improving as I'm currently not in a position to optimize power and also reduce drag. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">My current thinking is to improve my position on my road bike as much as possible, without foregoing comfort (to a certain extent), and then look to move onto a TT bike next season. By getting an optimized bike position, using race wheels (Hed Jet 60s) and wearing an aero helmet I will utilizing the biggest aero factors at my disposal. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Obviously, all of this counts for nowt if the body doesn't comply so more time on the bike and more hill reps and harder efforts are on the menu for supporting my bike power development. This will be my key area of focus ahead of Barcelona. Barca is a flat, quick course so it will be important to be able to turn a big gear for a long time without pushing too hard. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'll let you know how the bike-fit goes and hopefully share some photos of the before & after positions. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The second action was to purchase a pair of the Newton running shoes. For those who may not have heard of these shoes, they are effectively set-up to encourage mid-foot striking, i.e a more efficient & effective foot position. I've been keen to try these out for a while, as I've heard really good things about them but as they take a period of adaptation I had to wait until post-Roth. As I will be building my running back up slowly, now seems the ideal time to get used to the slightly different position. I'm hoping that the period of adaptation is short-lived, as I have shortened my stride length & upped my cadence over the last few months to enable a more efficient running style. I'm interested to see how these Newtons feel & see if they return on the investment. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The third action was to get a new wetsuit. Again, I had been close to doing so before Roth but decided not to risk changing anything. As my body composition has changed quite noticeably over the last 12 and particularly 6 months, my wetsuit had become too large and it subsequently allowed a lot of water to get in the suit. Over the course of a long swim, this totalled a fair weight of water which led to increased fatigue especially around the upper arm & shoulder region. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I went down to the blueseventy swim centre on Sunday and got a new Helix suit. I'm really impressed with this new moel, as it is a lot more flexible, lighter in the arms and obviously a much better fit. I'm confident this will make a difference to both my swim times and effort levels. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The final action was to get hold of The Paleo Diet books. Again, an outstanding action for a while so good to get this ticked-off. Most of you will know my keen interest in the nutritional side of things & this is method & regime I've heard a lot about. Simply put t is the elimination of starchy carbs such as bread, pasta & rice for an increased intake of lean proteins, fruit & veggies. Over the last few months, I have practically eliminated bread from my diet & I have felt (and seen) the benefits in my general energy levels and body composition. Whilst I'm not sure I'll be able to follow the Paleo principles to the letter, I feel there is a lot to be said for reducing starchy carbs as they do cause sluggishness and lethargy. I'm keen to adopt as much as I feel is practical for the Paleo principles. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So, you might have noticed that my 4 key actions covered off each of the 4 disciplines: wetsuit (swim), bike fit (err, thats the bike one), Newtons (run, and finally Paleo (nutrition). </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">A few other actions I'll be looking to progress moving forward are regular strength & core work (at least twice a week) and focused streching and flexibility sessions (again, twice per week). </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Where my head is at currenetly is that I have now built a machine capable of completing an Iron-distance race in a reasonable time, so I now need to start "pimping up the ride" if I am going to start turning a reasonable time into a solid and eventually stellar time. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'm a huge believer in "continuous improvement" so with one iron-distance race in the bag, we simply move onto improving for the next one. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The question will be whether I have bitten off more than I can chew.....but will have to wait & find out. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Its going to be an interesting few months, hope you're up for the journey....</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Speak soon sportsfans, </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Stay healthy, </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Sparky </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"> </span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-86269201852877200872009-07-21T10:16:00.000-07:002009-07-21T11:46:11.870-07:00Roth Race Report - finally....!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_K6AGEY8mu-NQaWnsTKXPN0paFaTqT7xHpq-zeT1ulEqm0JhI9uaHuMACekBxrk_SA_JZMo0uGxAs_5HxL4J4fKi9E2ShXHcbG2dWWQca7FxEmeZYKsg8hxAoFVuT37XKkU4EvlPpRO4/s1600-h/Roth+finish+chute.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_K6AGEY8mu-NQaWnsTKXPN0paFaTqT7xHpq-zeT1ulEqm0JhI9uaHuMACekBxrk_SA_JZMo0uGxAs_5HxL4J4fKi9E2ShXHcbG2dWWQca7FxEmeZYKsg8hxAoFVuT37XKkU4EvlPpRO4/s320/Roth+finish+chute.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5360986470541118290" /></a><br /><span class="Apple-style-span" style="font-family:verdana;">Here it is guys, the long awaited (by me anyway!) Roth race report....</span><div><span class="Apple-style-span" style="font-family:verdana, fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Apologies for the delay in sending this out but I wished to wait to I got some race-day pics to include. So, if you're one of my email readers, check out the blog to see the pics. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Ok, so where do I start? The beginning tends to be the best place, so I briefly talk you through the days leading upto the race.</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, -webkit-fantasy;">5 of us travelled over on Wednesday & Thursday, driving through France, Belgium, Holland & into Germany. A long day in the car on Thursday got us to the hotel on Thursday evening. The hotel was perfectly located at 10km outside of Roth and about 5km from the swim start. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, -webkit-fantasy;">Up early on Friday for a practice swim at the race start. It was great to get down to the start, getting the buzz from all the other competitors who had the same idea. When I got there, I bumped into Guy from blueseventy which was cool but freaked me out a bit as I had previously met Guy in Switzerland when I DNF'd. Surely, this wasn't a bad omen....</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, -webkit-fantasy;">Post-swim & brekkie, we headed over to registration and the Expo (yeehah!) Rego went like a dream, a real contrast to IM Austria according to my mates. The Expo was awesome and had my two favourite brands there in Skinfit & CEP. A pretty disciplined performance (by my own standards) left the plastic in pretty good shape. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, -webkit-fantasy;">A short bike session in the afternoon felt pretty good & introduced me to the unbelievably good German roads. How can you not go well on these roads?</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana, -webkit-fantasy;">Saturday was set to be a long day with bike & T2 check-in along with the race briefing. Therefore, an early morning bike helped quell any last minute technical doubts. Having a fluent French speaker in the group proved to be a blessing as Lisa could attend the early French-speaking session and brief the group on the key points. This enabled us to have an early dinner and avoid additional travel. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I must admit that the nerves were now at an almost unbearable level. Without consciously thinking about the tension had built up and you could feel the whole group go into their shells. The night before was just horrible, I don't think I slept for more than an hour and it really did leave a blemish on the whole experience. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">It was a relief to hear the alarm go off at 3.30am. Just to know that I can know get on with getting rid of this tension. A decided to opt-out of the hotel brekkie and stick to my own regime of having a Clif Bar. In hindsight, I probably should have had more but whether the knot in my stomach would have tolerated it is a different question. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The girls were off in the first wave - so 6.20 - so we needed to be at T1 for 5.30. As my wave didn't go off to 7.35, I had a long time to hang around. Not ideal, but it did give me a chance to settle down and focus.</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">As you know, the swim start has been an issue for me in the past so I was keen to learn from previous mistakes. The great thing about the multiple wave starts was that the numbers per wave were c.500, so far more tolerable than a 2500 people mass start. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Placing myself towards the back-half of the wave, the cannon fired off and away we went. I had a great start, just accelerating through from below to cruise to above cruise - feeling in control all the way. As I had clear in front of me I was able to settle into my stroke before I caught those who had placed themselves further up the field. A short period of wrestling, gave way to clear-ish water and a huge smile on my face!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The swim is in a canal, with a simple out & back lap. Feeling great about the start, I settled into a cruisey pace - keeping my coach's words about going easy at the forefront of my mind. I was soon passing people, including those from previous waves and everything felt cool. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">On the way home, you swim under a major bridge which has about 3000 people on it making a huge amount of noise. This just added to the great buzz I was now feeling whilst trying to keep everything under control. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Getting out of the water, I was a little disappointed to see that my time was 68 mins. I knew I didn't swim hard but thought that it would have been slightly quicker than this. I reassured myself that I didn't work at all so see it as saved energy and still not that bad a time. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">A steady T1 (8 mins) sent me out onto the bike. The start of the bike is pretty quick, which really tempts you into go fast straightaway. Looking at my HR within 5 mins on the bike I was shocked to see at 153bpm!! This was purely adrenalin kicking in but I needed to get this down asap. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">As much as you read about not going out hard & nstantly telling myself this, it was almost like the course sucks you into going quick. The roads are awesome, some nice sweeping turns and some riders up in front all tease you into wanting to smack it. I didn't go quite that hard but I was going harder than planned. The speed is like a drug, I'm running at 24mph without trying - wow I could have a really quick bike here!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Ok, put the ego away Sparky and just settle down soldier! </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The plan was to begin eating aftr 20 minutes, so out came the Clif Bar. This felt good straightaway, as my stomach was crying out for solids. Everything felt great, I was happy that the HR had settled down, the pace was still strong and the course was running well. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Everyone knows the Roth course is quick, which kinda puts pressure on you to go well. I definitely fell into this trap. My mate Jono had talked me into thinking I could go sub-11 hours. I didn't believe it but it did leave a new goal in my mind. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Although quick, the bike is deceptive. Its a real roller and you have to work all the way around. A couple of lumps & one real climb do take their toll, if you try to take them on. I was riding well, surprising myself with my speed and starting to get aspirations of a 5.5 hour bike. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I was sticking to the nutrition plan religiously. Starting on solids via the Clif Bars, moving onto gels via the Clif Blok Shots and then onto sports drink via the Infinit solution. With aid stations every 17km, I was drinking a fair bit of water as well which did begin to give me a funny stomach. I started to bring back up any food or drink I put in. Not all of it, but a couple of mouthfuls. Not good - but at least some nutrition was going in. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Looking back I think this was a combination of an elevated HR, an empty stomach being filled with fluids and then the aero bar position. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Settling down into the 2nd lap of the bike and all felt good. My right hamstring did feel a bit tight & I thought that I could feel cramp coming on but this was just a scare. I was continuing to hold a good pace, looking at sub 5.40 ride. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Then, a couple of things went against me. Firstly, the chain came off when going over one of the lumps. Not a massive delay, but a pain nonetheless. Then along came one of the friendly draft-busters. Being the good boy that I am, I made sure I was not in a drafting position and even sat up and took a drink to make sure. However, this wasn't good enough for Mr Draft Buster who decided to zip up and give me a 8 min penalty - even though there was nobody in front or to the side of me....WTF?!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">This really peed me off and having to stand in the box for 8 mins really broke my heart. As all good things come in threes, my chain decided to pop off once again on the way home. All of these contributed to me losing a little heart, and settling for a sub-6 hour bike (which I would have taken before the start) - coming in at 5.56. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Getting into T2 was a real milestone for me, as this had been what I had been dreaming of all year. T2 was really well set up with some super helpful people on hand to help get you out onto the run as quickly as possible. A quick pee break and off I go onto the run...</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The legs didn't feel great straightaway, I knew that I'd pay for having a push on the bike. Anyway, I settle into a nice comfortable pace , knocking out 8.15 min miles. The run course is pretty boring, out & back along the canal but I kept reminding myself how great it was to be here. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Pins & needles in my right foot caused me to stop & loosen off the laces and was a welcome break. Food-wise, the stomach wasn't great but the Blok Shots seemed to go down OK. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">My pace on the run just started to ebb away, and there was nothing I could do about it. It was tough watching the Garmin edge up over 9 min miles but I had to tell myself that I may get a second wind. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I decided to flow with the course, and run at a pace which the course dictated. There were loads of low points, and re-adjusting of time goals. I had to let the sub 11 hour goal go - as to chase it would have caused me to pop. The next goal became sub 11.5 hours, and this went from being a dead cert to being a close call. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The stomach was now shutting down, with only a nibble on an apple being tolerated. I held off the cola buzz until about 20km, and then proceeded to bring it back up! I figured out that if I went cola then water, then it would stay in. Water then cola would cause me to throw it up. An interesting time to learn such a thing hey?! Getting home regardless of time really did become the priority as everything hurt more than I have ever hurt before. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Getting to 30km was a huge pick me up & it did bring a second wind. I started off going back under 9 min miles and felt pretty good. The last 5km really hurt but i knew I was on the way home. This didn't make it any easier and I can't believe how long those last few k's felt. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">To enter into the finishers chute was worth every minute of pain & stress. I've never hurt so much yet been so pumped! </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The feeling of crossing the line was unreal and I will hold onto that for a long time. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I met up with my mates and believed my time was 11.34 - so slightly disappointing. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">We then went through to get out t-shirts, finishers certificate and grab a shower. When they printed my certificate, it came out with 11.29.44 - I done it, got under 11.5 hours!!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">A really weird feeling of emptiness then consumed me. I was in a kind of trance, just going through the motions of showering, trying to eat etc. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The texts & emails made me feel great - it was really touching to see how many people had been keeping track all day. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">My immediate post-race feeling was one of disappointment - as I should have run better but I feel that it would be disrespectful to start calling the shots over what time I should have done etc. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Over the following days, it started to sink in that I had achieved my goal. I had become an Ironman. I was buzzing, albeit in a very sore body!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">It is a really cheesy to say but the last few months have been an amazing experience and for it all come to a head at such an amazing race at Roth was very, very special. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">No-one will ever be able to take this away from me, its all mine!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I've already got loads of plans for developing myself further but I will save these for another post- as I'm sure you feel like this post is an endurance event in itself!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So, I will leave you all by saying a big Thank You to all of you who sent me best wishes and congrats - cheesy I know, but it really does make a difference. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The road doesn't end here, there is plenty more to come....I hope you are ready for more....</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Sparky</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-48319495173482099532009-06-30T12:10:00.000-07:002009-06-30T12:36:15.945-07:00Roll with it...<span class="Apple-style-span" style="font-family:verdana;">Howdee sportsfans!</span><div><span class="Apple-style-span" style="font-family:verdana, fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Yep, I know its Tuesday and not the planned Monday night download but better late than never.....well, I hope you think so. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Last week was a real rollercoaster of good, bad, ups & downs and everything in between.</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Tiredness really kicked in last week but I felt fresh when it came to training, in fact I actually felt better whilst training than I did at any other time. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">A couple of good swims, including a decent 4k set on Wednesday, and a really pleasing brick session led me into the final big weekend. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I had to try and juggle a few things around, as I had tickets to attend the Neil Young concert in Hyde Park on Saturday, which meant the long bike needed to be done on Friday.....well that was the plan....</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">With the annual leave booked, all week I had my eye on the weather forecast....it wasn't looking good. Still, needs must so just get out and get it down. Nutrition plan was down, start on solids (my trusty Clif Bars) move onto the energy drink (Infinit - 4 scoops) and bring in the Clif Blok Shots as necessary. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Fully loaded up, kit all working like a dream, legs feeling great I settled into my pacing strategy straight off the bat. An hour in and I was thinking how great I felt, then.....the sky emptied...and I mean emptied.....I plugged on but it got to the point of being bloody suicidal....I think it was when a tree branch came towards me in the stream pouring down the road!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I managed to take shelter under the skinniest tree in the Cotswolds, 20 minutes later I am freezing, shaking and turning blue. After much deliberation, a phone call to my buddy and a left home was sorted. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">OK, so best laid plans are out of the window. Not a happy Sparky. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So what did this leave me with? </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">With a 2 hour run to be done, I decided to get this done later on the Friday. I went out, legs didn't feel great and my low mood (after bailing the bike) left me with a really unenjoyable run. However, the run was done at IM-pace (8.35 min/mile) without any dramas. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">A short swim on Saturday and then a day of rest. This was pretty tough. My mates were out on the bikes, Neil Young was in Hyde Park and I was sat at home.....mmm, not an easy one to swallow. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">However, this did get me pumped up for the long ride on Sunday. I got out on the road for 7am and it was already warming up. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">The ride went really well, a nice comfortable pace especially as it did really heat up and everything felt pretty good. A bit of stiffness in the back but guess thats to be expected. A quick stop to take on-board some more water was a wise move as I started to feel pretty wiped after almost 3 hours. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Getting the hydration sorted made the world of difference and the nutrition planned worked well. Although taking on-board so much fluid did start to give me that bloated feeling on the way home but nothing to worry about. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So, six hours got done. This was a big weight off my shoulders as it had been playing on my mind. I got off the bike and felt really good. The last 30 minutes were really cruisey as my route came up a bit short so I needed to keep adding on some smaller parts which took me into the middle of Cheltenham and the heavy traffic. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Still, all things considered, I was really pleased with how I felt at the end of the ride. Definitely, the best I have felt after the 5 hour plus rides. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">This left me feeling really pleased to have got to the end of the big weeks feeling like I've achieved all of the key sessions. Long bikes, big bricks and solid runs have all been done. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'm feeling pretty good. The body is holding up. Roth is less than two weeks away now so its into the taper. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I've got a IM-distance open-water swim race on Sunday at which I wish to get a good start executed. This will help close down my demon from Bala. I need to get this sorted so I can approach Roth feeling confident about the swim. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'll let you know how it all goes and my final thoughts before Roth in next weeks post. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Have great weeks, train well, stay healthy....</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Sparky</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.comtag:blogger.com,1999:blog-8422034200412970247.post-81110253287261217142009-06-22T11:28:00.000-07:002009-06-22T11:49:08.004-07:00Fueling the engine<span class="Apple-style-span" style="font-family:verdana;">Yo, here we are back on the Monday night schedule. </span><div><span class="Apple-style-span" style="font-family:verdana, fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">As my last post was super-tardy & only a few days ago, I should be able to let you off lightly with a smaller post this evening. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Following a pretty big week which included the seven-hour brick and then Bala, I had a pretty quiet week. Rest has been the priority, and loads of sleep has been greatly appreciated. My left calve has caused me some concern as I have felt it all week. I'm confident that this is just tightness in the hamstrings and back - and not a specific injury. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So last week saw a couple of decent swims, including a solid 4 x 1k set, lead into a nice weekend. A sound 3.5 hour bike and 30 min run on Saturday took a while to get going but once the cobwebs disappeared I felt pretty good. It felt good to get back on the bike & I felt pretty good whilst down on the bars. Legs did feel pretty heavy during the run and I started to feel the left calve a little bit. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Sundays 90 min run wasn't the most enjoyable session ever. I just felt pretty flat, almost bored, and the legs did feel like cement. The left calve wasn't too bad. I'm now wearing my CEP Compression Socks on all of my long runs and these really helped get me through the session. At the end of the run, my clave really started to become painful but then the pain disappeared & today my legs feel pretty good. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I've gone for a good stretching session at the gym tonight. This was really long over-due but it did feel good to take the time out to focus on loosing up the hips & glutes in particular. I'll be doing more of this over the next few weeks. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">With less than 3 weeks to go, rest & recovery are the order of the day. I've got a couple of solid sessions this week, including my last big bike and the last long run. It will be good to get these done & dusted. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Loads of sleep, stretching and super-healthy eating will be even more important in these last crucial weeks. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Diet-wise, as you know, I've started using Neovite (the colostrum powder) and I'd like to think that it is proving beneficial. On the wider diet, I've been adopting a lot of the theory behind the Paleo Diet, which isn't too dissimilar to the Thrive Diet I've mentioned before. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Basically, loads of fruit & veggies combined with lean protein at every meal. Nuts & seeds are good snacks and a reduction in starchy carbs are the key pillars. I must admit that reducing, almost eliminating, starchy carbs has made a massive difference to the way I feel. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I'm feeling less sluggish, less mood swings and a lot less bloated. Overall, I feel far more healthy and optimised. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">So, there we are. An increased focus on rest and recovery, combined with some decent efforts will be the plan leading into Roth.</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">I can't believe I'm actually talking about "leading into Roth" but I am & its very real. </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Exciting times hey?!</span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">See you in seven, </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Be healthy, </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;">Sparky </span></div><div><span class="Apple-style-span" style="font-family:verdana, -webkit-fantasy;"><br /></span></div>MARK HUGHEShttp://www.blogger.com/profile/06215893411432118640noreply@blogger.com