On thursday morning bright and early like 5am whilst it was still dark I set off on my 2 hr bike ride
It was supposed to be 5 x10 min thresshold rides with 5 min breaks but with the lack of any light I chose a steady ride till i got to Whitfords city .Ran into dave as he was cycling to the meeting point.
did 2 loops with the group round hillary then headed home .did 55 km overall.traffic was heavy on reid hwy.
in the evening did interval training at hillaries with NCTC .Was about 50 min of 800m , 400m and 200 m sprints.The last couple of runs ,i felt a twitch in my left hammy so i pulled up and jogged the last lap.
It was still sore in the morning ...The next day I skipped swim training in the morning but went in the evening.
still sore but managed:
400m free with pullbuoy
300m 25 back 75 free ,25 breast 75m free
3x400 free
150
150
100
first session firm fast fast
second session fast firm fast
third session all fast
3 x 25 back 75 free warm down
focus again on my stroke used the pull buoy because of the sore hammy.
slept like a log in the evening and got up at 5.30am for Sat Ride
Again 4 hrs in the hills did the ride from home to helena valley, darlington ,mundaring up the mundaring weir road then turned around and came back.
It was a slow easy ride accept for the hills ..it was a grind witht he wind as well .But on the ride back I got up to speeds of63kph and on the flats 50kph with the wind assist.
I was feeling extra sore in the legs ,I put it down to the hammy and fatigue.
Kept up the nutrition well and drank 1.5 l and lots of carbo by way of dates.The weather was good ..not too warm at all.Saw a few cyclist around only.
In the arvo it was lots warmer when I did my hour easy run .the sore hammy was less of a problem as I ran longer.
sunday is rest day but marshalling a tri at hillarys.
The journey continues .....to austria
Saturday, February 28, 2009
Tuesday, February 24, 2009
The week began well accept that i slept in after having some difficulty getting to bed.
I did a 55 min run in the evening and at easy pace .it was reasonably warm , followed by swim
training .
swim training:
400 free /medley
100 free
6 x 250m
100 warm down free/
Had an early night and got up at 4.39am
the ride this morning was good ..kept up with the group despite having to follow and not take my turn in the rotation.Averaged approx 31.9 kph including riding out to birwood avenue.
In the evening I did a body pump class just to get back into some weight training.
Feel sore after the first outing
wed morn slept in again...no running for me.
did swim today at the 6.30 session.
swim consisted:
200 free
200 medley
6x50 6strokes free 6 backstroke
1 x1000 m pulbuoy
1x 800 m pulbuoy
did the swim focusiing on stroke keeping my elbows up and high as much as i could
my stroke count i believe has improved down to 50 strokes every 50 m
north coast newsletter out :
http://www.northcoasttriclub.org.au/bulletins/09/week09.pdf
the article on IMNZ 25 anniv is great.
I did a 55 min run in the evening and at easy pace .it was reasonably warm , followed by swim
training .
swim training:
400 free /medley
100 free
6 x 250m
100 warm down free/
Had an early night and got up at 4.39am
the ride this morning was good ..kept up with the group despite having to follow and not take my turn in the rotation.Averaged approx 31.9 kph including riding out to birwood avenue.
In the evening I did a body pump class just to get back into some weight training.
Feel sore after the first outing
wed morn slept in again...no running for me.
did swim today at the 6.30 session.
swim consisted:
200 free
200 medley
6x50 6strokes free 6 backstroke
1 x1000 m pulbuoy
1x 800 m pulbuoy
did the swim focusiing on stroke keeping my elbows up and high as much as i could
my stroke count i believe has improved down to 50 strokes every 50 m
north coast newsletter out :
http://www.northcoasttriclub.org.au/bulletins/09/week09.pdf
the article on IMNZ 25 anniv is great.
Sunday, February 22, 2009
the tummy rumbles
Thursday became a dud day with no training as I continued to feel unwell with a cramping stomach .Either the slimming tea or something I ate was making me ill.I had alot on at work as well and chose to take it easy.friday was better and I swam in the evening ...a first for me as I usually go in the morning.
It turned out to be a good session.Concentrated on the technique with ross pointing out my stoke was good when he was watching but I would revert to my old habits when he wasn't .
well it might be true but it took alot of concentration to get it right.Just need to keep plugging away...afterall I have 4 months before IM Austria.
I do feel Iam getting a smoother stoke but iam just as slow.
Saturday I got up late but as I was riding on my own it didn't matter .headed off just before 7am and got back at about 11am .Rode up thru Helena Valley and kaalmunda ...I did Mundaring weir road twice.
It was slow and easy but felt good.It was pretty hot by 10am and I managed to draft behind a group of riders at guildford for a short way till bassendean and lord street .A bit of respit.
I then did a run in the arvo.The temp was atleat 35C and that really took the energy out of me.Running at 4pm was lonely and hot.
I slept well on sat night and got up late.Sunday was a rest day so I decided just to do a spinerval of 1.25 min and that was good .
the rest of the day was just relaxing around the house and went over to tims after taking JJ to the railway museum , to watch the Hawaii Ironman on foxtel (he had saved it on his harddrive)
Ironman NZ and Langkawi come up and I have read lots of interesting bits.
Here are some of the links I have added to the newsletter this week:
It turned out to be a good session.Concentrated on the technique with ross pointing out my stoke was good when he was watching but I would revert to my old habits when he wasn't .
well it might be true but it took alot of concentration to get it right.Just need to keep plugging away...afterall I have 4 months before IM Austria.
I do feel Iam getting a smoother stoke but iam just as slow.
Saturday I got up late but as I was riding on my own it didn't matter .headed off just before 7am and got back at about 11am .Rode up thru Helena Valley and kaalmunda ...I did Mundaring weir road twice.
It was slow and easy but felt good.It was pretty hot by 10am and I managed to draft behind a group of riders at guildford for a short way till bassendean and lord street .A bit of respit.
I then did a run in the arvo.The temp was atleat 35C and that really took the energy out of me.Running at 4pm was lonely and hot.
I slept well on sat night and got up late.Sunday was a rest day so I decided just to do a spinerval of 1.25 min and that was good .
the rest of the day was just relaxing around the house and went over to tims after taking JJ to the railway museum , to watch the Hawaii Ironman on foxtel (he had saved it on his harddrive)
Ironman NZ and Langkawi come up and I have read lots of interesting bits.
Here are some of the links I have added to the newsletter this week:
LINSEY CORBIN
Ironman turns silver
Sunday Feb 22, 2009
Wednesday, February 18, 2009
another manic monday ...
After the racing on the weekend I was sore and glad monday was a rest day ...noswimming or running as usual .
I felt good by the end of monday despite a hectic day.
Got my bent wheel fixed coutesy of ron at balmoral cycles.
Iam definitely gettinga bit of a reputaion as a crash dummy ...emphasis on dummy .
Tuesday morning was hard ...I only slept 4 1/2 hours before heading out at 5am .cycled to nedlands from the city and we did a 1hr of fast riding.
I managed to stick to jerry and the other guy (not sure of his name) ...we tried to stick onto rob when he came by and managed it although it was hard catching up to Rob.that lasted till I lost them passing a peloton of cyclist at the top of the hill and the roundabout.
I cycled on my own till the girls came by and jumped onto them ..that was much more bearable.
despite the speed My computer only showed an average of 30.5 kph including my slow ride to nedlands
I felt better than last week so I think Iam slowly getting stronger.
Total training on tuesday 2hrs.
I was going to start some core exercises but got distracted int he evening sorting out payment for my tickets.
Wed was swim and run day.
Swim session was 2.5km
with 400 warm up
with 100 free 50 backstroke /breast repeats
2.5 800m comprising 400 with pullbouy , 100 medley and 300 firm.
warmdown with kick board.
I had moments of good technique ...
In the evening ran for 45 mins easy .
I had bought some slimming tea a few days earlier to help with the weight but turned out to be a disaster.Have had a sore stomach and purging all day .
for some light reading :
The Adventures of Jimmy and Memphis: BACK FOR 2009
By Amanda Balding and Luke McKenzie
http://www.xtri.com/features_display.aspx?riIDReport=5363&CAT=21&xref=xx
I felt good by the end of monday despite a hectic day.
Got my bent wheel fixed coutesy of ron at balmoral cycles.
Iam definitely gettinga bit of a reputaion as a crash dummy ...emphasis on dummy .
Tuesday morning was hard ...I only slept 4 1/2 hours before heading out at 5am .cycled to nedlands from the city and we did a 1hr of fast riding.
I managed to stick to jerry and the other guy (not sure of his name) ...we tried to stick onto rob when he came by and managed it although it was hard catching up to Rob.that lasted till I lost them passing a peloton of cyclist at the top of the hill and the roundabout.
I cycled on my own till the girls came by and jumped onto them ..that was much more bearable.
despite the speed My computer only showed an average of 30.5 kph including my slow ride to nedlands
I felt better than last week so I think Iam slowly getting stronger.
Total training on tuesday 2hrs.
I was going to start some core exercises but got distracted int he evening sorting out payment for my tickets.
Wed was swim and run day.
Swim session was 2.5km
with 400 warm up
with 100 free 50 backstroke /breast repeats
2.5 800m comprising 400 with pullbouy , 100 medley and 300 firm.
warmdown with kick board.
I had moments of good technique ...
In the evening ran for 45 mins easy .
I had bought some slimming tea a few days earlier to help with the weight but turned out to be a disaster.Have had a sore stomach and purging all day .
for some light reading :
The Adventures of Jimmy and Memphis: BACK FOR 2009
By Amanda Balding and Luke McKenzie
http://www.xtri.com/features_display.aspx?riIDReport=5363&CAT=21&xref=xx
Monday, February 16, 2009
A day at the beach triathlon
| 941 | Sprint | John | Cooke | m | m40-44 | 941 | 1.37.53 | 20 | 88 |
The next tri for the weekend of training was aptly called a day at the beach tri.I managed to get there early enough waking up at 4.30am and getting to the tri at 6am .It was still dark and the bike troute was shortened toa 1.7km circuit which we had to do 4 laps for each leg and there was 4 corners so it was really difficult to get into any proper groove particularly with the number of first timers and mountain bikes.
The format for the sprint was 200m swim 8km ride and 2 km run repeated 3 times with a 170 metre run to the beach and a 50 metre run back to the bike transition on the th beach sand ...real fun.
The swim was ok and I actually think i went faster in the 2nd and 3rd legs .My transitions weren't too bad and raf baugh won the dprint in 1.10 .I did a 1.37.53 which wasn't too bad considering that i found it difficult to ride with the number of potential crashes and my worry that i was trying to avoid anyone who went down unexpectedly particularly when i saw a few wobbles and people keeping to the right or 3-4 riders riding abreast .It was going to be difficult to pass them. I felt strong again on the run although by the third round I was glad it was my last.
overall i felt good with room to improve the swim and cycle .the run will follow if I can come out of the water with a lower heart rate . It was at 15 and did drop rapidly to 140s in the cycle and then in the run went up to 152-160 .I think that was about right for a sprint course.
Had a good break .I managed to falll asleep without any difficulty on sunday night and had a nap in the afternoon as well .The race did take alot out of me but felt better by monday night.
My triceps seem to be very sore after two days of racing ?
Its back to tuesday morning rides and the rest of the week training .
I am a step ccloser to booking my flights and will send details to ken re my travel in the next few weeks.
what was really uplifting was the number of people I knew in the race and the ppeople cheering from the sidelines .
Or a different note an interesting blog re lances press conference before the tour de california:
Saturday, February 14, 2009
Lance Attacks
http://stevefleck.blogspot.com/http://velonews.tv/?articleID=2591
Saturday, February 14, 2009
champion lakes Tri
I had a pretty relaxing day today .no long ride in the hills and just a sprint race in the arvo.
It was at the champion lakes rowing complex ...a new rowing complex in the suburb of armadale in perth.
A straight road down tonkin hwy to the complex from my place.I thought I had lots of time but I got there at 11.50 and everyone was already at the briefing.
I managed to find a parking spot and decided to cycle to the start but my bag got caught in the spokes of the front wheel and over I went ...no damage just a bent shifter and a not so straight wheel and a sore elbow.
it did swell up a bit after the race.
I rushed thru transition and registration just in the nick of time as they were closing transition.
Got my gear sorted out and then waited for my start which was the last.the water wasn't too cold but pretty murky.
I again had a few panic moments but otherwise got into a rythm and managed to come out of the water better than I usually feel and not too bad a time ...was 20 min an improvement for me in a non wetsuit swim
I then managed to get a good start in the ride and even though the wheel was touching the brakes i just had to got on with it as the specialised had a very different catch for the brakes.
did the ride in 39.57 again for a 22km course was better than normal.but lots of improvement ahead.
the run was very good i didn't feel I was pushing myself and did the run in 24.07 and managed a steady pace of 90 strides every 58 secs.
overall did a 1.24 min and was 18 th in my age group .not so bad given the circumstances .i know my bike leg will improve as will my swim .
tomorro another race.
It was at the champion lakes rowing complex ...a new rowing complex in the suburb of armadale in perth.
A straight road down tonkin hwy to the complex from my place.I thought I had lots of time but I got there at 11.50 and everyone was already at the briefing.
I managed to find a parking spot and decided to cycle to the start but my bag got caught in the spokes of the front wheel and over I went ...no damage just a bent shifter and a not so straight wheel and a sore elbow.
it did swell up a bit after the race.
I rushed thru transition and registration just in the nick of time as they were closing transition.
Got my gear sorted out and then waited for my start which was the last.the water wasn't too cold but pretty murky.
I again had a few panic moments but otherwise got into a rythm and managed to come out of the water better than I usually feel and not too bad a time ...was 20 min an improvement for me in a non wetsuit swim
I then managed to get a good start in the ride and even though the wheel was touching the brakes i just had to got on with it as the specialised had a very different catch for the brakes.
did the ride in 39.57 again for a 22km course was better than normal.but lots of improvement ahead.
the run was very good i didn't feel I was pushing myself and did the run in 24.07 and managed a steady pace of 90 strides every 58 secs.
overall did a 1.24 min and was 18 th in my age group .not so bad given the circumstances .i know my bike leg will improve as will my swim .
tomorro another race.
| 173 | 267 | John | Cooke | 01:24:21 | 45-49 | 18 | Male | 143 | Finished | 00:20:15 | 242 | 24 | 00:39:57 | 112 | 11 | 00:24:07 | 141 | 13 |
Friday, February 13, 2009
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