Wake Up Legs!

Here we go with trying to get back to the old routine of posting on Sunday nights....

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...

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.

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.

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.

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.

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.

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.

I'll be using an FTP of 225w to set my power benchmarks, and then re-testing once a month as the season progresses.

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.

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%.

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.

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.

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.

I really felt the benefit of the spinning post-ride as my legs, whilst tired, felt really light and fresh.

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.

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.

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.

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.

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.

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!

Hope this continues as the miles (and hills) continue to add up.

See you next Sunday.

M.

2010 - The year so far....

Hey everyone,

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'.

I can't believe that my last post was in December 2009. I knew it was a while ago but 3 months?!

So, I thought a Quarter 1 (Q1) summary would be pretty timely and hopefully interesting reading.

2010 is a really exciting year for me, due to the variety of goals, races and adventures I've got lined up.

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.

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.

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.

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!

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.

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!

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!

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.

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.

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.

I literally couldn't stay awake for the first few days and it was only the legendary Italian espressos which get me going!

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.

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.

I've just to make sure I post more often!

Speak soon,

M.

2009 - Job done

Surprise!

Its been too long, where have you all been, what have been upto?

Oh, thats right, this my blog and its my job to tell you guys what I've been upto etc, etc.

The fact that I'm sending out my first post in months is indicative of a few things.

Firstly, that I've got a bit of time on my hands. Not loads mind you, but enough to squeeze out a few lines.

Secondly, I've got the mental energy & appetite for wishing to share my thoughts & feelings. This hasn't been the case for a while.

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.

Fourthly, it was a deal I struck with myself during last weekends trail marathon.

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'.

Ok, enough rambling, lets get on with it.

2009 was a huge year for me.

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.

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.

Have I enjoyed myself?

Absolutely.

Has it been challenging?

Very, the sacrifices one has to make can sometimes become too much but the rewards do make them worthwhile.

Highlights?

Becoming an iron-distance athlete at Roth. An amazing experience, an incredible race, memories which will last a lifetime.

Developing a great, new network of friends within the 'endurance community'.

Being in some really low places but keeping going and coming out the other end a better man.

Lowlights?

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.

Having to miss Neil Young in Hyde Park because I couldn't miss my last big ride pre-Roth.

OK, thats the Q&A over with!

In summary, the most pleasing result for me has been my own personal development in terms of strength of character.

They say sport doesn't build character, it reveals it.

I couldn't agree more. So what have I revealed this year?

I feel I've revealed that I'm a fighter.

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.

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.

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.

Never the most naturally talented of sportsman, I do feel that I am making the most of what I have.

That, my friends, is the most fulfilling achievement for me.

Before I go, I do want to send out some thanks to a few people:

Ian - my coach - the man with the plan.

John & Jono - my mates - thanks for the banter.

Clif Bar Dave - supplier of the finest sports nutrition / life-saving fuel on countless occasions.

Eve & Ant @ Skinfit - for supplying the best kit going.

Cheers everyone, I'll aim to post again before the year-end with some musings about 2010 plans.

Best,

Sparky