Latest posts by TheEngineer

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2017 ..musings and decisions

Posted: 26/04/2016 at 21:05
M...eldy wrote (see)
Would be good to see you young 'un

I didn't know you held grudges that long

Summer Holidays & Training

Posted: 26/04/2016 at 21:04

We've done Malaga and Sorrento - the Amalfi coast is beautiful but the more expensive of the two.

Malaga can be done VERY cheaply - budget flight destination, loads of central accommodation, great small bars with 40 cent beers and great tapas.

We used a cycle hire shop in the town and walked to collect the bikes - they were reasonable, and the airport is close to town so minimal transfer costs.

As for the cycling, the roads are incredible and there's LOTS of climbing (including an HC climb starting at the outskirts of town and not stopping until 1000m)

2017 ..musings and decisions

Posted: 26/04/2016 at 20:45
Flat Footed wrote (see)
Outlaw in 2012 had over 70 pirates start the race, i think I suffered from bruised hands from all the high fives along the river bank

Are you sure that's what it was from?



I could combine this with a trip home to see people...... interesting....

Cant get rid of this itch! Another zero – Iron Man post

Posted: 03/12/2015 at 09:48

I wrote a long response to this, but I won't bother. I'll just leave the following:

"intermittent fasting....'s the only way I have ever been able to limit my calories and lose weight"

"I broke eventually and took part ... I had been trying to fast during the day so I have had plenty of calories to play with but I cant carry on eating cake as a lunch substitute"

Much like your personal finances, you have a calorific budget. You know this because you said so. Do you really think 'cake and protein shakes' is the healthiest way to spend it?

Cant get rid of this itch! Another zero – Iron Man post

Posted: 02/12/2015 at 22:20
TheRedEyeJedi wrote (see)

No reason at all - other than i find a protein shake satisfying and filling - much more than salads ect.  Plus its much quicker and cheaper than other alternatives around me at work.

I could eat normal food at work and often do, there is nothing stopping me.  I am trying to limit the calories I eat during the day as this is a period of 8 sedentary hours where I can easily over eat out of boredom/repetition - So I find it helpful to fast through the day at work and then train fasted straight after work before having a big evening meal. 

Its tough feeling hungry when everyone else is eating cakes ect though!  If I was there alone it wouldn't bother me.


This is the most arse about face approach available. If you're new to this, fuel your workouts or you're not going to get enough work done. Get the work done and you can eat more. 

People come up with so many convoluted ideas. It's not hard. Eat things you can identify the parts of (thanks Lew) and work hard. The rest is important, but only when you're looking for every last inch.

Pirates Christmas Social

Posted: 19/11/2015 at 15:13
OrangeCannon kona-4 wrote (see)

Is anyone doing a London meetup/drinks?

I'm interested

Ironman Lanzarote 2016

Posted: 10/11/2015 at 11:40

New pedals!!!?! 


Posted: 28/10/2015 at 08:53
DaylightR wrote (see)
flyaway wrote (see)

Er, full disclosure, I've never swum faster than 1:07 in an IM despite being capable of a 6:03 400m, due to the fact that I really really suck at swimming. Thankfully, I can usually make it up on the bike and run!

6.03 for 400 means you clearly dont suck at swimming!  I can probably manage a 5.20 or something, but trying to sustain a pace below 1.30/100 for the full distance is proving a challenge so far (plus having to bike and run after it means you need to be able to comfortably do it..!) 

There seems to be this plateau at that pace for me which I can't get past, and I'm not sure if it's more volume, intervals, strength, OW skills, or technique thats needed (or probably a combo of all of them).

If you can swim 5:20 and this doesn't represent a significant falloff from your 200m pace, then I'd suggest it is volume.

Prescription swimming goggles for farsightedness

Posted: 24/10/2015 at 08:26

Schmunks: Can you see a pool clock?

  1. Work out your pace per 100m. (Do 10x100m off 10 seconds rest, then work out your average pace across the swimming portions. You only need a stopwatch for this, you can use the pool clock for rest intervals)
  2. Get used to knowing that if you swim 100m and come in +5 seconds, you're swimming a bit below threshold.
  3. Create swim sets.

An example might be you warm up with 400m. 10x50m drill out, swim back (assuming you're in a 25m pool). Main set of 400, 300, 200, 100 at threshold plus 5,4,3,2 with rest to the top of the next minute or whatever is appropriate*. Cool down. 

Keep it simple enough to remember, do one or two key drills per session and read and remember what you're focusing on for that drill. The danger flicking through a dozen drills in a session is you never get enough time or mental capacity to really think about what you're doing. Work on body rotation one day, breathing another, catch another, etc. Swim often enough and they come together on their own. 


*I know this looks complicated but for example: I swim at 1:25/100m, so 100m at 'pace plus 5 seconds' will take me from "top of the clock" to 30 seconds.

If I'm doing 400m, that's 4 of them... leave on "red top", 100m split will be at "red 30" (which is usually black top). If I'm ahead of pace, I might see red 27 when I turn. I know to back off a bit. If I see 32, I give myself a leather suppository. By the next 100m, I will be looking for "red top" again. 

Yes, other numbers are less convenient, but even if one swims at, say, 2:01/100m and you're swimming as threshold +3 seconds, you know you'll come in at (1+3=4) 4 past, 8 past, 12 past, 16 past. You can rest until the next hand is at the top and repeat.

Prescription swimming goggles for farsightedness

Posted: 24/10/2015 at 07:56
Soup Dragon wrote (see)

A bit harsh TE!  You could say the same for running. I don't use a Garmin but once wished I had one when swimming against a current. And instant feedback is a good learning aid when trying different tempo sets or stroke mechanics. Just saying....

I don't think it was harsh.

If you're swimming without a watch you need to know what to do. If you're swimming against a current then a GPS will be meaningless (and it often is anyway when swimming, accuracy can be very poor), it'll only tell you that speed is slow for high perceived exertion. Which you knew because there was a current. 

My best runs have come on tough courses when I've totally disregarded any "pace" feedback from a watch. And I'm probably the biggest data geek around. The body knows when to back off and when to push harder - chasing a running pace up and down gentle grades will blow you up far more quickly than just doing what feels consistent.

The caveat have to train for it. Go out and get used to holding that pace, whatever it is. Applies for swimming, biking and running. It's not complicated!

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