PSOF Championships 2013 - Challenge Henley

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28/02/2013 at 22:12

Evening. I'm going to the tri show on Saturday and will be biking there. 

A lovely 5 mile run home from work today. I almost dread the run days but after the first mile I love it, especially this easy zone 2 stuff. 

Blisters    pirate
28/02/2013 at 23:47

Swim session. Proper one. Today was another progress day.
16L = 400m= 10:05 without trying
64L = Mile= 41:39 PB by about 2 minutes.
100L= 2.5km= 65:35 PB
I started off the session trying to be ultra smooth and breathing every 3rd stroke. Amazingly I actually managed to get decent air on my unfavoured left side. That alone would have been considered to be progress. But I'm counting lengths because they all count, so reverted to RHS breathing only.
I do need to keep doing this sort of session, because it's what will build up the feeble arm muscles, and I need to do this plus 50%, with it all feeling under control. I was a bit tired around the 80 mark to be honest.
Happy swimbler.

01/03/2013 at 08:13

What's your 400PB Blisters? Do you get any coaching?

ChallengeCheggers    pirate
01/03/2013 at 13:38

I did 65 miles on the bike yesterday and ran and swam. Today I've just been and done what may be the best 120 lengths I've ever done. I can't believe it's really down to it but I had 2 large americano's at the local coffee place before I went - I may have to try the caffeine gels out now.

01/03/2013 at 17:16

Well done on the swim cheggers and blisters. 

Blisters I would also recommend swim coaching, A lot of it is technique that can make it feel easier. Having said that I have coaching but I'm only up to 1000m - but its not tiring and I stop if feel I'm struggling so as not to implant bad form. I'm a very slow swimmer as well, my best 1 mile time has been 48 mins (open water) and my best 400m time is 9.5 mins in the pool. Don't think I've ever done a mile in the pool but going to give it a go soon. 

Caffeine eh? The caffeine gels help my running when I'm tired I know that, but never had them for swimming. 

Blisters    pirate
01/03/2013 at 17:26

I've not been swimming properly for a full year yet, and I get Tri club swim coaching as part of a group on Sundays. My progression has been in steps and consolidations, with this past 3 weeks seeing a significant leap forward. That coincides with the last 400TT, which compared with a race time of 9:56. I'm pretty sure that a race time set with a group of similarly paced folk would see it destroyed, or even set with the people in my coaching lane.
At my end of the swim spectrum I can actually feel the improvements in the water.

The truth is that I've spent 10+ years running training, and always HATED swimming. I don't mean disliked, I do mean HATED. I am so overjoyed about my current ability, you wouldn't credit it, in fact I'm enjoying spending an hour in the pool. In fact, I am currently approaching a point where I am at risk of getting close to my wife's mile (40min) and 2.5k (60min) times. The fish like elder daughter need not fear though.

Edited: 01/03/2013 at 17:27
01/03/2013 at 20:10

Top biking Cheggars.

Keep trucking Blisters! You've definitely got the swim endurance already. I'd try and bias your training towards technique now with drills etc. There's plenty of time for long swim sessions further down the line. I don't do long continuous swims in the pool (I save those for open water) and do shorter intervals really trying to hone my technique. My 400 p.b. from a few weeks back is 7:19 and I still have technique flaws    

75mins on the bike today as an extended homeward commute.

Oh, someone buy me some Zipp 404's whilst you're at the Tri show? I'll post you a cheque...

WhizKid    pirate
01/03/2013 at 21:53
Hey guys sorry to hijack your thread, I'm fairly new too RW forums but il be racing there again this year, as I did last year. If you haven't done it before I hope you like cycling in hills.... I only live 20 miles away from the race venue so would be rude not too go again! It's a pretty decent event overall and the run is soo flat!
01/03/2013 at 22:08

Hi jamie.Good to hear that its good enough for you to return for more torture (I mean hills).  Welcome to the thread, you are not hijacking at all.

Well not unless you are talking IM Wales. 

WhizKid    pirate
01/03/2013 at 22:16
Thanks muchly, I'm really looking forward too it already, hoping to break the sub 11 this year only just missed it last year, thinking the bike leg is some full on race in the first lap is really not advisable but it was my first iron distance so I learnt from my mistakes!
Scuba Trooper    pirate
02/03/2013 at 08:42

Good to see this threat getting more and more active.

Badger - Cycle commutes will really help with the mileage, wish I could do the same. Nice 400m pd. mine is only 9:10.

Soup - I take it your not from a running background, I never have an issue getting out for a run, and as you say the Z2 stuff is so easy, I don't have the dread of a hard interval session to put me off.

Blisters - Great swim, I am terrible at keeping count, I can manage it up to 400m. I'm only doing interval type main sets at the moment, but I should start the long ones soon. I'm worried that with out interval rests my stroke technique will become worse and worse and lock in bad form. Have you tried alternating your breathing side, if I'm not doing bilateral then I switch breathing side ever length to make sure I don't favour and more than i do already.

Checkers - Nice sessions. I find the caffeine in gels helps and a rarely go out for a morning run/bike without a strong coffee in me.

Jamie - Welcome aboard, your experience will be welcome and local knowledge too.

I spoke to the USN guys at the tri show yesterday and glad to hear they have a load of products that will be l launching in the UK in the next month or so with will  be at the feed station. This includes isotonic gels, Zero style fizz electrolyte tablets etc. I also bought my swimming first wet suit from the Orca stand, I tried on four brands and Orca seem to fit best and had a decent price for intermediate suit.

02/03/2013 at 09:02

ST - Surprisingly, I am from a running background albeit of a a slow plodding variety. But I've always struggled to get out and do it, and always enjoyed it once I'm out. Don't have that with biking or swimming quite so much. I love my bike and swimming. I think I'll be walking most of the run section though, my aim is just a sub 16 finish. 

Quick question, what do we become when we've finished, if anything? I mean like being called you are an Ironman or an Outlaw. Don't know why it matters but it does. I want to say I am an .................   

Fickle me. 



iron fraggle    pirate
02/03/2013 at 09:55

I think we'll just be er, 'challenged' Soupy (mentally or otherwise)


top training chaps, I should be doing my long ride tomorrow but I'm at the tri show, so it's going to have to be a 1.5-2 hour turbo session today instead (oh joy)  followed by a recovery run.


and welcome JT

Blisters    pirate
02/03/2013 at 13:13

44 miles on the bike this morning (2h55m)

masochism this afternoon.

WhizKid    pirate
02/03/2013 at 13:14
Hey SD when you cross the finish line they say welcome to the challenge family, as its classed as iron distance you can call yourself a ironman, I personally prefer the term nutter as the distance is just silly

fragile you are more of man then me 2 hours on the turbo, I would be drier if I went swimming!

Anyway I have a very strenuous day of doing nothing as got the bath half tomorrow with the mrs.... To say I'm excited is a understatement feels like a millienium since my last race (which was Henley)
02/03/2013 at 13:31

Welcome aboard Jamie - you can tell us what it's like at the other end of the field!

Good detective work re: USN Scuba. I was looking at their products a few weeks back and thinking 'what the hell is going to be handed out?' as their range didn't seem as big as some of the other brands. However, on the bike I'm thinking of going self supported with a bottle full of gels and then just pick up water on the way round (with the odd treat in my back pocket)

Just realised it's less than two weeks until I'm off to Lanzarote for some warm weather training!

Now procrastinating about my one hour run/walk (hey, it's cold out there!).

WhizKid    pirate
02/03/2013 at 13:35
Do the run/walk! It's not as cold as it has been! Just spend the whole time thinking of warm and very lumpy Lanza! Which I am not at all jealous of... Sarcasm off now
iron fraggle    pirate
02/03/2013 at 13:37

"fragile" ? think I will be after a long turbo session    have fan and olympics dvd or music to keep me sane   (sadly the Mr is out all day, so have to turbo it rather than leave the kids on their own)

WhizKid    pirate
02/03/2013 at 14:35
Stupid auto correct on the iPad sorry understanble about the kids not a lot you can do! Il stick too my plan of doing nothing this Arvo! Good luck on the turbo
02/03/2013 at 16:17

All the best for Bath half tomorrow jamie.  I've done a short bike and plan a long run tomorrow. Didn't get to the tri show, other things copped up and I lost track of time finding different bike routes to download to my garmin. I'm wondering about changing my work hours from 4 days a week to 5 days but finishing at 2pm every day.. That gives me loads of time in the afternoon for some quality sessions and a quiet pool. Although the full day off each week is nice, hmmmmmm - any thoughts anyone?

Challenge family - yep that'll do me.  although Nutter would do too. 


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