Bike course (RUN ADDED)

Here's the map again with run course for Sunday's session added. Only proposed at the moment so any feedback let me know.

As mentioned in an earlier post, instead of going to Shropshire Tri on 10th June, I'm planning on doing an Olmypic distance training session.

Here's the 40km bike course. My apologies for the school-boy graphics but I don't have the time to muck around with a fancy-pants paint program!

Bike Route:

Start in transition at north of Mooragh Park Lake. Head out to Bride on A10. Turn right at Bride Church to Point of Ayre on A16. There will be a turn in the road, it's just after the 90 degree left hand corner after Cranstal, where a lay-by (with stone walling) at the road side appears. Head back to Bride same way. Go right at Church and follow A10 all the way to Ballaugh Cronk. Left at the Cronk back towards Ramsey on A13. When you reach Richmond Road turn left. Turn left when you reach Andreas Road (A9) then right back on to A10 towards the Grand Island Hotel. Turn right just before Grand Island and head back to transition at Mooragh. This should be 40km!!

Run Route:

Head out toward Bride on same course as bike. Turn left when you get to Ballacorey road. The road ahead will split into two - take the right fork (stay on Ballacorey). When you get to Ramsey-Andreas road (A9), turn left back towards Ramsey. Turn left at Bride Road junction and head toward Grand Island. Turn right down onto to prom and through to Finish which will be on the prom in line with the boat ramp opposite the junction that leads to the Mooragh Park car Park.

Any thoughts on the above, email me manxtriboy@hotmail.com

-AC

Another good week

Review of week 29 (21-05 to 27-05)

Periodisation: Build 1

Weekly aims were:

1. Complete a quality track session (run) on Thursday - will affect Park Run on Friday: will be slower or miss altogether depending on how legs feel.
2. Complete first open water swim in Mooragh Park lake in under 23 minutes.
3. Park Run in 21-23 mins - not expecting any records this week!
4. Look at increasing stroke rate on Sat swim session.

Due to inclement weather decided to replace the track session on Thurs with a fartlek session instead. A smart move I feel. First Mooragh swim was 23:06 and Park Run 21:09 - close enough for swim and well inside aim for run. Good. As for 4, I did look at stroke rate but I'm not convinced I'm going to get much quicker! Aimed for 9 hours training, got 9 hours done.

Physiological stats

Average Weight (kg) in morning: 74.0 (same)

Average Heart Rate (bpm) in morning: 46.4 (up 1.2bpm)

Glad weight didn't go up by another Kg otherwise I'd definitely be worried. HR in morning has been pretty similar to last week. No worries there.

Preview of week 30: 28-05 to 03-06

Periodisation: Build 2

Build 2 essentially means that I'll be incorporating more race-specific workouts than in build 1. However, because I enjoy doing lower intensity base work, this won't be neglected either.

Weekly aims:

1. Swim Mooragh in under 23 mins. Faster than last week. Hopefully this will be part of a Swim-Bike-Run brick sequence on Sat morning.
2. Complete run speed session on Thurs.
3. Get rough idea about what's best to eat!

-AC

Life on the ocean wave!

Just so you know I don't spend my whole life training, here's a couple of pics from the maiden voyage of my cousin Barry's boat along with her scurvy-ridden crew members! Any suggestions for the name of the sea-worthy vessel? I'm going for "Corny Hunt"!

Me, Paul (younger Bro') and cousin Baz.

Paul, Dad and Baz on the waves!

-AC

Life after Rhodes

Just confirmed: my entry has been accepted for Bala (in North Wales) standard-distance (Olympic distance) triathlon on 16th September. This is a great race; last year Manx Tri Club won the Men's race so this year we have to go back and defend it with pride!

The race is also a World Championship qualifier for the 2008 Vancouver event next year. Perhaps that can be my next target?

-AC

Who wants a laugh?

Check this out then:

http://www.iomtoday.co.im/isle?articleid=2893463

Just click on the vid!

Park run last night, not as quick as last time, but still quick (21:03). First open water swim was hard due to the constrictive nature of the wetsuit making my shoulders extra sore! Just 6 seconds (23:06) outside my goal so quite pleased with that. Can only get quicker I hope.

-AC

Andy's Pink Band Appeal

“Life”, “Live Life” and “Hope”

In May 2005 my cousin Aalish Patterson was tragically killed in a road traffic accident. When a young life is taken away in such circumstances it leaves you wondering ‘what if?’

When Aalish died, the world lost her potential. This made me question what I was doing to fulfil my own – knowing that life can be taken away in the blink of an eye.

Representing the Isle of Man at the Island Games in July this year became my goal, my way of celebrating life. With only a matter of weeks left until the competition, I am selling these pink bands for £1 each to raise money for Project 21.

Project 21 was set up to raise money for a new headquarters and social centre to be built in the Isle of Man for children with learning difficulties. All money raised in Aalish’s memory has been donated to Project 21.

Support

By supporting this worthwhile cause, you’ll be helping children with disabilities on the Island fulfil their potential in the world by giving them Hope and Life.

Celebrate life! Wear your pink band with pride.

-AC

Successful week

Review of week 28 (14-05 to 20-05)

Periodisation: Recovery Race-Prep week

Weekly aims were:

1. Win Peel Triathlon (have to aim high!)
2. Get plenty of sleep and start eating right again.
3. Practice transition routine twice before sunday.
4. 8-10 hours (reduced from 15/16)

Really chuffed with the result in Peel yesterday, glad to have achieved my primary aim. I'm confident that I got more sleep over the course of the week than in previous weeks, as for eating right I made a few mistakes involving cereal and flap-jack overdosing! I'm looking into diversifying my diet with emphasis on more protein. As for hours trained, I managed between 6 and 7 so just fell short. Overall, a good end to a transistory week.

Physiological stats

Average Weight (kg) in morning: 74.0 (up 1kg!)

Average Heart Rate (bpm) in morning: 45.2 (down 1.5bpm)

HR is down slightly, perhaps due to sleeping better. With regard to weight going up 1kg means I've put on 2.2kg in 4 weeks. This could be cause for concern if I put on the same amount over the next four weeks but at the moment I'm not concerned because it is likely this is lean muscle mass (I frickin' hope so anyway!).

Preview of week 29: 21-05 to 27-05

Periodisation: Build 1

I'm planning another easy(ish) week to accommodate for recovery from Peel race: I'm looking to stay off the bike for a few days because of a niggle in my right hamstring which has been slow to recover. In terms of swim and run, I think I should be able to managed a couple of mod-high intensity sessions. I'll be playing it by ear I suppose.

Weekly aims:

1. Complete a quality track session (run) on Thursday - will affect Park Run on Friday: will be slower or miss altogether depending on how legs feel.
2. Complete first open water swim in Mooragh Park lake in under 23 minutes.
3. Park Run in 21-23 mins - not expecting any records this week!
4. Look at increasing stroke rate on Sat swim session.

-AC

Mission Complete...

Good news from Peel; I won the sprint triathlon this morning with an average swim, solid bike and an all-out-attack on the run. My time was definitely a P.B. someone mentioned a course record but that hasn't been confirmed. Results can be found on the link below. Unfortunately I didn't get any pictures; firstly it's to difficult to weild a camera in action and secondly my Dad had enough on his plate giving me splits on the leader going into the run.

http://www.manxtriclub.com/Peel_Triathlon_Results_May_2007.pdf

I've been struggling with motivation the last couple of weeks, I think because the pressure to train can become a bit much sometimes. Although now, I feel much happier and I'm going to use this result as a spring board to mount my final assault on the Island Games.

-AC

Transition fun

Here's a pic' of my mock transition zone. Directions for use:

Transition 1 (T1)

1. Dip feet in bucket of water with swimming hat, goggles and ear plugs on (yup, this does look daft!)

2. Run to bike whilst taking off swim apparel above.

3. Wipe feet on towel whilst putting cycle hat and number belt (facing backwards) on.

4. Run (rather gaily on tip-toes) with bike to the 'mount zone'. Note: shoes held horizontal by elastic bands.

5. Mount bike and get pedalling. Attempt to get wet feet into talc-lined cycle shoes. Keep cycling!

5.5. Put shades on to stop flies smacking in eyes.

T2

6. On approaching dismount zone remove feet from shoes and perform a moving-dismount (quite tricky for uncoordinated fools like me!)

7. Run to transition with cycle helmet firmly fastened.

8. Rack bike then remove helmet.

8.5. Switch number belt to back.

9. Whack running shoes on and peg it!

Sweet.

-AC

Tired & unmotivated

Review of week 27 (07-05 to 13-05)

Periodisation: Build 1

Weekly aims were:

1. Top 3 finish in Peel to Douglas run (hopefully sub 60 minutes)
2. Complete a Swim:Bike brick (back to back) session on Wed
3. Complete 7-8 hours cycling in week
4. Planned number of hours = 14

Achieved 1, happy with that result (pat on the back!). My swim-bike combined session got moved to Thurs due to sore legs on from 1. This in turn meant I had to cancel a high quality run session on Thurs (and therefore only did 13 hours in week) which I'm not too chuffed about. Completed nearly 10 hours on bike so got no.3.

So, on the face of it, a successful week? Nah. Not happy. This blog was meant to capture the highs and lows, and apart from the Peel to Doulgas run, this week has certainly been a low. I've been nursing a niggle in my right glute/hamstring, have been continuously tired and as a consequence, have struggled with motivation to complete quality training. Lack of motivation and tiredness has caused me to be irritable most of the week (not much fun for Mum and Dad!). It has also meant my eating habits have been a bit ridiculous: characterised by overeating and lack of variety simply because of a 'can't be arsed cooking' attitude.

This is reflected in...

...Physiological stats

Average Weight (kg) in morning: 73.0 (up 0.7kg)

Average Heart Rate (bpm) in morning: 46.7 (up 4.7bpm)

Significantly my HR has been up markedly the last few days to around 50bpm, and coupled with this, it's not as regular as in previous weeks. Sometimes it beats faster for a few seconds before returning to a more normal rate. This tells me instantly something ain't right.

Not worried about weight increase because I know this is probably related to overeating i.e. due to be unmotivated/tired. This will sort itself out with plenty of rest.

So simple solution: rest.

Given the above I've decided to detour away from my planned schedule (which would see me do 15/16 hours) in a bid to regain some motivation and get some rest for the Peel triathlon which is 20th May, i.e. the end of upcoming week...

Preview of week 28: 14-05 to 20-05

Periodisation: Build 1 (changed to recovery-based race-prep week)

Weekly aims:

1. Win Peel Triathlon (have to aim high!)
2. Get plenty of sleep and start eating right again.
3. Practice transition routine twice before sunday.
4. 8-10 hours (reduced from 15/16)

Just so you know, the Peel Tri is a very significant race even though it's only a small local event. This is because I'll be racing against my Island Games team mates and we'll be all out to beat each other under the scrutiny of the local athletic fraternity and the press. Frankly, it's exciting, I frickin' love the course and I love the competition; if I can't use that to stoke up some motivation I might as well quit now!

-AC

Lake District & Back

Decided to do a course in dry stone walling over the weekend (stone walls being one of my obsessions!) in the Lake District. So as to get some training in I thought I'd cycle there and back with a return ferry trip to Heysham, Lancs., thrown in.


I was on my road bike which meant no panniers, which meant big rucksack, which meant sore back! By in large I enjoyed it, being back on the saddle in unfamiliar territory gave me the taste of touring again and made me think of NZ. I'll almost certainly be buying a new mountain bike which I'll convert for touring later on in the summer after the games.

Ride stats (from home to Lake District and back)

Time = 7:12hrs, Distance = 183km (114 miles), Av. Speed = 25.4kph, Max. sp. = 64.4kph

Anyway, weekly review later today, for now here's some pictures of the weekend...

The peeps on the course and our wall in the background (luckily my section is well covered - I was rubbish!)

Back home - the tower of refuge (built in 1800s as a haven for shipwrecked sailors) with early morning sun behind a photographically-fortuitous cloud!

The green hills of home. Looking NW(ish) out over Abbeylands.

-AC

Peel 2 Douglas 10 Mile Run

Well I've achieved my first training aim of the week by finishing 2nd in the Peel to Douglas run this evening in a time of 56:03.

See www.manxathletics.com for more info.

I finished behind John Halligan who outsprinted me at the end. I realised with 200m to go that I had achieved what I set out to do and was not keen to slaughter myself in a sprint finish. The fact that John is a great athlete with a mean turn of speed (must be the track work shining through) didn't help my cause either!

I also learnt not to nail a 1-pint+ smoothie containing 1 banana, 2 kiwi fruit, 250ml whole milk, 250ml water, and a spoonful of smooth peanut butter just 90min - 2 hours prior to an event. It felt like a lead weight in my belly for the whole race! I will learn.

With respect to yesterday's 100km cycle, the legs felt a bit heavy in my warm up but once we got into the race, they were sound. I would probably have benefited from sticking to the easy 2.5hr ride I had planned though.

Anyway, I enjoyed it, it was a good battle with John and that's the stuff we race for. Daz Gray who finished 3rd deserves a mention for pushing the pace for the first half of the race - he's a grafter alright; doggedly determined!

-AC

New links added

Just added the Island Games website which features a countdown timer to the opening ceremony on 30th June along with a whole host of useful IG info.

Also added the Rhodes '07 website which has some good pictures and sport-related info along with lots of info on the Island of Rhodes itself.

-AC

Review point

Review of week 26 (30-04 to 06-05)

Periodisation: Build 1

Weekly aims were:

1. Two high intensity swim sessions (Tues & Sat)
2. High quality run session on track – 4/5 5 min intervals at race pace (Thurs)
3. Easy day Sunday – Peel 2 Douglas Run is on Mon 7th May.
4. Planned number of hours = 13

Got in my two quality swim sessions. Tues session focussed on endurance work at a fairly high intensity (it was hard anyway!) and Sat session focussed on speed work using intervals of increasing distance up to 20% of total race distance.

My high quality run session (Thurs) did not materialise. I was sore from working on Wed and paid the price of not adhering to my 4th training objective. Must try harder to manage work commitments.

Supposed to have an easy day today (Sun) in preparation for tomorrow's Peel to Douglas road race (10 mile run). Could a 100km 3:45 cycle today be considered easy? Well my average speed was around 27kph which is considered easy but there were a few tricky hill climbs so it was probably harder than I should have done. However, I was feeling good for it and when you feel good you go for it! I guess I'll know by tomorrow night whether I did too much today.

Hours planned = 13. Hours done = just over 12. I'm happy with this given I lost out on Thursday's track session.

Physiological stats

Average Weight (kg) in morning: 72.3 (up 0.7kg)

Average Heart Rate (bpm) in morning: 42 (up 1bpm)

There was a direct correlation between hard days at work (Tues & Wed) and an elevated HR in the morning (4 or 5 bpm higher). Emphasises training objective 4 again. My average weight in morning is up nearly 1% on last week. Since I don't think I'm getting fatter, it could be due to increased muscle mass due to work and swimming which is making my upper body slightly bigger - I hope!

All in all a decent week in which I've been shown the effects of my gardening work on my body's ability to train.

Preview of week 27: 07-05 to 14-05

Periodisation: Build 1

Weekly aims:

1. Top 3 finish in Peel to Douglas run (hopefully sub 60 minutes)
2. Complete a Swim:Bike brick (back to back) session on Wed
3. Complete 7-8 hours cycling in week
4. Planned number of hours = 14

Brief respite: Football Dinner

Last night, to recharge the social batteries, I made my way to the Ayre United 40th Anniversary Dinner with my Dad and Uncle Walter (who I stayed with when in NZ). As we've all played football for Ayre at various different times in the past 40 years we enjoyed a night of nostalgia, over-indulgence and general merriment. It's OK folks - I only had 1 pint of Guiness (honest!). See pics above.

TOP: Uncle Walter 'breakin' it down' on the dancefloor with a mysterious lady friend!

BOTTOM: And one for my brother Matty featuring his good mate Gordy (center) and another couple of wallys in the Ayre team.

Needless to say fun was had by all.

Didn't get home until 2:45am (wayyyyy, past my bedtime!) but it didn't stop me from getting up at 9am this morning to complete a 3:45hr, 100km cycle.

-AC

Train smart

I decided, after a ridiculously hard day at the 'office' yesterday that involved making brutal use of a 16lb sledge hammer for 8 hours, a 125 min cycle (involving a ten mile time trial) and a 16 min hard run (straight off the bike), to follow some good advice and take today off training.

Sometimes you've got to train smart not hard, even if it goes against what your gut or guilt says. It's probably not a coincidence that my HR was elevated by 5 or so BPM this morning.

The reason why my time trial yesterday was 2 minutes slower than last week is because I rather stupidly went the wrong way! Won't make that mistake again.