Saturday, March 12, 2011
Who Said it isn't fun?
Two video clips of triathletes training in Lanzarote . great shots of the Bike course in Lanzarote.
Today , I did my long ride . A week out from Spore 70.3 and I had to ride 170 km with 4 x 20km at threshold.It was hard trying to get my heart rate up .It was quite cool and had a late start at 6am .Just struggling to get out of bed when I know its going to be a long long ride.
Decided to head out onto Reid Hwy and then down the coast to Fremantle. I got passed by a few groups and stuck onto a group and led for a short while till just before I lost them at they turn off to Fremantle and I headed towards the bridge and Canning Hwy. At the lights jsut before the bridge over the Swan , Ron who swims in the evening group rocked up .He was with the CRT ride but got dropped and was making his way round the river.I headed by myself and got to Mount Henry Bridge and then onto the Freeway cyclepath .About 10 minutes later I passed the Exceed group who were doing an easy ride down the freeway.
After that I was pretty much on my own . I rode down the Freeway to Cockburn Gateway Shopping Centre and then turned around back to the turn off to Roe Hwy cycle path and then all the way to Welshpool road and up to Kalamunda and then Mundaring and home.A total of 166km.
I ran off the bike for just under 30 minutes.The legs were tired but felt comfortable .Had lots of gels and eletrolyte.
Food intake was:
5 gels of 30gms carbohydrates = 150gns
3 scoops gatorade or 3 x 30gms = 90gns carbohydrate
dates and sugared ginger approximately 30-60gms gms.
1 600ml bottle of coke
1 390 ml bottle of coke approximately 100gms
Total 370 to 400 gms . Just a little less than optimum carbs needed .
It was nice to get that done . I was a touch slower than last week but felt stronger off the bike.
Friday, March 11, 2011
Pushing On
Every Thursday I ride to work and its one of my earlier starts. I am out of the door by 5am and I ride down to the city and we meet up today at the Narrows and ride down to Shelley where everyone rides at threshold and then back through Curtin University and there is another threshold effort to Canning Hwy and another one on Riverside Drive.It is back to Zekka in King Street for coffee.
Lajos made the comment if I could ride at 40plus kph at threshold I should be doing a 4.40 bike split for the Ironman but the truth is sitting behind a fast cyclist is a lot easier and my Heart Rate was probably comfortably at threshold.I only had to work to catch up to them.
I rode home after work making it a 66km round trip.Not as long as last week and just under 2.5 hours.
Friday was an easier day I ran in the evening for 50 minutes and then did my swim session just 2.3km and it was a relatively easy set .800m warm up with drills and the main set 12 x 100m of 100 fast, 100cruise, 100 fast , 100 cruise with walk and dolphin , 100 fast , 100 with backstroke and breast , 100 fast and 100 medley repeated . Cool down was 100m and 50 kick x 2 .
Tomorrow is the long ride ...170km .My longest for the year and it will be interesting to see how I pull up.
Lajos made the comment if I could ride at 40plus kph at threshold I should be doing a 4.40 bike split for the Ironman but the truth is sitting behind a fast cyclist is a lot easier and my Heart Rate was probably comfortably at threshold.I only had to work to catch up to them.
I rode home after work making it a 66km round trip.Not as long as last week and just under 2.5 hours.
Friday was an easier day I ran in the evening for 50 minutes and then did my swim session just 2.3km and it was a relatively easy set .800m warm up with drills and the main set 12 x 100m of 100 fast, 100cruise, 100 fast , 100 cruise with walk and dolphin , 100 fast , 100 with backstroke and breast , 100 fast and 100 medley repeated . Cool down was 100m and 50 kick x 2 .
Tomorrow is the long ride ...170km .My longest for the year and it will be interesting to see how I pull up.
Wednesday, March 9, 2011
Stepping Up
This is week 2 of a 3 week cycle before Singapore 70.3. Iam plugging away with the fundraising and need to spend a bit of time getting the message out.
This week is an easy week for the rest of the crew before the push to Busselton Half but its bery much business as usual for me .It is a particularly hard week with a long ride on Saturday and more hours.
Monday was a defacto rest day as i did my run on Sunday and did not swim. But Tuesday was a long day in the office.I got to the city at 5am and rode out to Nedlands and thendid 2 laps before meeting the group and riding round the river through Mosman and round to FGremantle and then onto Canning Hwy and round applecross and back to the city . I did not join the group for breakfast opting to ride round Kings Park and finishing with a 2.5 hr ride. Did about 66.7km
In the evening I was going to ride to run training but finished late so I had to drive there and di my run session . Brad was not abale to make it as he was on Night shift so we trained on our own. I had a warmup and cooldown with 10 x 400m at Ï"pace of 1.50min per 400m .It was a good session and managed to keep at that pace comfortably.
ON Wednesday it was back to the pool and a good swim workout.The water was nice although it is now not as bright at a quater to six in the morning.I did a 500 m warm up and the main set was a 7 x 300 firm pace with 20secs rest after each swim.It was a reasonable sssion and did a 200m cooldown .a total of 2.8km
In the evening I ran for 45 minutes at a slow easy pace. I was actually required to do a 1.45 run but with Brads run training yesterday I have done the same volume.
I still feel pretty good and the running is slowly improving as seen by my run pace on my longer runs.
The only worry is getting sick and dropping weight.
The trainning is stepping up and Iam concious of all the pitfalls of doing too much although my preparation for Spore 70.3 is definitely not the way to step up to such a race but as discussed with Ross its not my A race and its a good training experience.
This week is an easy week for the rest of the crew before the push to Busselton Half but its bery much business as usual for me .It is a particularly hard week with a long ride on Saturday and more hours.
Monday was a defacto rest day as i did my run on Sunday and did not swim. But Tuesday was a long day in the office.I got to the city at 5am and rode out to Nedlands and thendid 2 laps before meeting the group and riding round the river through Mosman and round to FGremantle and then onto Canning Hwy and round applecross and back to the city . I did not join the group for breakfast opting to ride round Kings Park and finishing with a 2.5 hr ride. Did about 66.7km
In the evening I was going to ride to run training but finished late so I had to drive there and di my run session . Brad was not abale to make it as he was on Night shift so we trained on our own. I had a warmup and cooldown with 10 x 400m at Ï"pace of 1.50min per 400m .It was a good session and managed to keep at that pace comfortably.
ON Wednesday it was back to the pool and a good swim workout.The water was nice although it is now not as bright at a quater to six in the morning.I did a 500 m warm up and the main set was a 7 x 300 firm pace with 20secs rest after each swim.It was a reasonable sssion and did a 200m cooldown .a total of 2.8km
In the evening I ran for 45 minutes at a slow easy pace. I was actually required to do a 1.45 run but with Brads run training yesterday I have done the same volume.
I still feel pretty good and the running is slowly improving as seen by my run pace on my longer runs.
The only worry is getting sick and dropping weight.
The trainning is stepping up and Iam concious of all the pitfalls of doing too much although my preparation for Spore 70.3 is definitely not the way to step up to such a race but as discussed with Ross its not my A race and its a good training experience.
Sunday, March 6, 2011
Sculptures by the Sea
Sunday is my rest day and for the first time in a while I have had a sleep in rather than getting my weary body out of bed and to Cottesloe for a 7am swim which is late anyway by comparison to the other training mornings. I still get up early by habit but I was dead tired and was fast asleep by 10.30 pm.It is true that most triathletes sleep earlier than most kids. Hence some would consider us quite boring.I am by nature a night owl but the long training session does make staying up till midnight a little more taxing.
Today , the whole family went to Cottesloe for breakfast and to look at the Sculptures by the Sea Exhibition. A wonderful tradition even though the beach gets quite crowded. it is days like today at cottesloe that make for the perfect day .
Jonathan at Breakfast at the Cott
Sculptures by the sea ,Cottesloe 2011
A crowded beach ,Cottesloe
At Cottesloe Beach Sunday 6 March
Jonathan after a swim
I rested for most of the day before doing my run as I wasn't able to run on Monday .It was a 1.30 run with 2 threshold efforts of 10 minutes each.legs were weary after yesterdays ride but they held up. Felt good and managed to keep the pace fairly constant. did about 16km to make it 20km in the 2 days with the 150km ride.
Hope the body holds up for the 2nd hard week.
Saturday, March 5, 2011
The push to Spore 70.3
This week has started with my push to fundraise for EDAC and the 3 week countdown to Singapore 70.3 a good test run midway to Lanzarote.
I did a solid run on Sunday with a 1.5 hr run (had a break between as I had to get JJ home from the park) It was hot but managed to do the 2 x 10 minute threshold runs and held it at 5.12 per km pace.I ran about 15 km in 1.25. (after Sunday mornings swim with the stingers)
On Monday it was swim training .Did an easy 2.5 km and I was glad it wasn't a hard session.Lots of 200 and 100m sets.
Tuesday was the usual hard ride at Nedlands I had an hour on and the ride there and back . I managed to keep up with Jeremy but it was just barely.Everyone else was struggling as well. It was a hard session. I did an average of 36kph. I did a 50km session with the ride from the city.
In the evening did Brads run training and again it was a hard session with intervals at I pace which for me is currently 4.36minutes per km.I did a 1, 2, 3, 4,3,2,1 minute at I pace with recovery in between.The legs were jelly like after the session.
My time splits for the i-pace sections were faster .
On Wednesday I slept in and just did a 30 minute run followed by the swim session in the evening with Cara.
We had an easy 400m warm up and then a 800m set 300m and 200m set with a 200m easy session in between. i then did a 200 cool down a 2.3 km total with the sets a race pace.i managed the 800m in just over 15 minutes my fastest currently.Despite a number of faster swimmers in the lane and I am still at the back of the group , my swimming has improved .
Thursday was another long session with a brick session at Mosman.I rode from home and got to nedlandsN,where everyone then rode to Mosman. Once we turn off from Stirling Hwy , the race begins with the first run at an oval and then we ride to the golf course and run one of the fairways and then to the last run which is at the base of a hill and we run up the hill and back again , and then ride up the hill to the finish where we regroup.it gets the heart pumping in the morning.We ride back to Zekka at Queen street in the city for coffee.I ride home in the evening making that a 3 hour session.
Friday .I did my swim training in the morning and again it was not too bad a session.I managed to keep up and we did a 50 m fast , 50m recovery and 100m fast x 3 and followed by a 50m fast 100 recovery and 50m fast x 3 . and the usual drills and warm up with a 200m kick and free x2 for cool down.A total of 2.5km.
I did my easy run at lunch time and ran to Subiaco and then round kings Park and back to the city.It was hot but I wasn't running fast.
Saturday is always a hard day at the office.A 150km ride .I made an effort to get up before 5am and I was out in the dark at about 5.10am .I rode to Fremantle and the Mt Henry bridge ebfore getting on the cycle path along Roe Hwy and up Welshpool Road.Then on to Kalamunda and Mundaring.I got passed by cyclist climbing Whelspool Road and again I had to have a coke at the BP station on Whelshpool Road. The downhill sections on Mundaring weir Road were great but the climbs out of the valleys were really a slog.I found myself passed by 2 cyclist just before the Dam and I managed to stay with them for a few minutes.
They stopped at the Dam for a break and I went on to Mundaring where I had a slushy at Dome cafe .It was then home via Helena valley and Guildford.
Cottesloe beach after Sundays swim on 27 Feb 11
On Monday it was swim training .Did an easy 2.5 km and I was glad it wasn't a hard session.Lots of 200 and 100m sets.
Tuesday was the usual hard ride at Nedlands I had an hour on and the ride there and back . I managed to keep up with Jeremy but it was just barely.Everyone else was struggling as well. It was a hard session. I did an average of 36kph. I did a 50km session with the ride from the city.
In the evening did Brads run training and again it was a hard session with intervals at I pace which for me is currently 4.36minutes per km.I did a 1, 2, 3, 4,3,2,1 minute at I pace with recovery in between.The legs were jelly like after the session.
My time splits for the i-pace sections were faster .
On Wednesday I slept in and just did a 30 minute run followed by the swim session in the evening with Cara.
We had an easy 400m warm up and then a 800m set 300m and 200m set with a 200m easy session in between. i then did a 200 cool down a 2.3 km total with the sets a race pace.i managed the 800m in just over 15 minutes my fastest currently.Despite a number of faster swimmers in the lane and I am still at the back of the group , my swimming has improved .
Thursday was another long session with a brick session at Mosman.I rode from home and got to nedlandsN,where everyone then rode to Mosman. Once we turn off from Stirling Hwy , the race begins with the first run at an oval and then we ride to the golf course and run one of the fairways and then to the last run which is at the base of a hill and we run up the hill and back again , and then ride up the hill to the finish where we regroup.it gets the heart pumping in the morning.We ride back to Zekka at Queen street in the city for coffee.I ride home in the evening making that a 3 hour session.
Friday .I did my swim training in the morning and again it was not too bad a session.I managed to keep up and we did a 50 m fast , 50m recovery and 100m fast x 3 and followed by a 50m fast 100 recovery and 50m fast x 3 . and the usual drills and warm up with a 200m kick and free x2 for cool down.A total of 2.5km.
I did my easy run at lunch time and ran to Subiaco and then round kings Park and back to the city.It was hot but I wasn't running fast.
Saturday is always a hard day at the office.A 150km ride .I made an effort to get up before 5am and I was out in the dark at about 5.10am .I rode to Fremantle and the Mt Henry bridge ebfore getting on the cycle path along Roe Hwy and up Welshpool Road.Then on to Kalamunda and Mundaring.I got passed by cyclist climbing Whelspool Road and again I had to have a coke at the BP station on Whelshpool Road. The downhill sections on Mundaring weir Road were great but the climbs out of the valleys were really a slog.I found myself passed by 2 cyclist just before the Dam and I managed to stay with them for a few minutes.
They stopped at the Dam for a break and I went on to Mundaring where I had a slushy at Dome cafe .It was then home via Helena valley and Guildford.
Wednesday, March 2, 2011
Cycles of Life
Cycles of Life - A Cycling Documentary from Johannes Bay on Vimeo.
From the blog Cycling Tips
Cycling in Nedlands on 1 March 2011 ,Tuesday's hard session
Tuesday, March 1, 2011
DISABILITY AND IRONMAN
Please help and Give generously.
For those who are new to this blog My name is John Cooke .I am a solicitor in Perth, Western Australia and a current Committee member/ Vice -President and Past president of the Ethnic Disability Advocacy Centre.( EDAC )
I am also a wannabe triathlete. I have recorded my training and thoughts on my journey in triathlon over the past 2 years on a blog. I am now training towards Ironman Lanzarote on 21 May 2011 and Ironman Busselton on 4 December 2011 An Ironman is a triathlon with a 3.8km swim , 180km bike and 42 km run.
As part of my commitment to compete in these two events I hope to raise funds for EDAC towards continuing the support and assistance they provide to people with disabilities so that an individual with a disability may realise their full potential .
In the sport of triathlon , many ordinary people from all walks of life come to realise that what seemed extraordinary in the beginning can be overcome with dedication and perseverance. For someone with a disability providing a voice and advocating for their rights to realise their potential is such a similar journey of possibility.
EDAC : Welcome to the Ethnic Disability Advocacy Centre
Time for the World's Toughest Ironman : Ironman Lanzarote
Ironman Busselton: ironman western australia
Please give generously or drop me a line on my blog or contact EDAC directly if you wish to know more about the organisation and or wish to support EDAC in any other way.
At the present moment all donations have to be made to the organisation and or its account. We are in the process of setting up an online facility for donations.
Donations can be made to EDAC and please provide your name and address as all donations are tax deductible :
EDAC Bank Account details
ABN No. 35 913 004 810
Bankwest
BSB 306 089
Account No. 011 451-0
Or sending a cheque to EDAC to :
Ethnic Disability Advocacy Centre:
320 Rokeby Road
Subiaco WA 6008
AUSTRALIA “
For those who are new to this blog My name is John Cooke .I am a solicitor in Perth, Western Australia and a current Committee member/ Vice -President and Past president of the Ethnic Disability Advocacy Centre.( EDAC )
I am also a wannabe triathlete. I have recorded my training and thoughts on my journey in triathlon over the past 2 years on a blog. I am now training towards Ironman Lanzarote on 21 May 2011 and Ironman Busselton on 4 December 2011 An Ironman is a triathlon with a 3.8km swim , 180km bike and 42 km run.
As part of my commitment to compete in these two events I hope to raise funds for EDAC towards continuing the support and assistance they provide to people with disabilities so that an individual with a disability may realise their full potential .
In the sport of triathlon , many ordinary people from all walks of life come to realise that what seemed extraordinary in the beginning can be overcome with dedication and perseverance. For someone with a disability providing a voice and advocating for their rights to realise their potential is such a similar journey of possibility.
EDAC : Welcome to the Ethnic Disability Advocacy Centre
Time for the World's Toughest Ironman : Ironman Lanzarote
Ironman Busselton: ironman western australia
Please give generously or drop me a line on my blog or contact EDAC directly if you wish to know more about the organisation and or wish to support EDAC in any other way.
At the present moment all donations have to be made to the organisation and or its account. We are in the process of setting up an online facility for donations.
Donations can be made to EDAC and please provide your name and address as all donations are tax deductible :
EDAC Bank Account details
ABN No. 35 913 004 810
Bankwest
BSB 306 089
Account No. 011 451-0
Or sending a cheque to EDAC to :
Ethnic Disability Advocacy Centre:
320 Rokeby Road
Subiaco WA 6008
AUSTRALIA “
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