Tuesday, 31 March 2009
Good session outdoors. One more before we start the St Christies 10 mile Time Trial.
Well done to the boys, you all looked knackered at the end....just what we like :-)
Monday, 30 March 2009
Sunday, 29 March 2009
Here is the link http://www.entrycentral.com/index.php?raceID=100028
EU Sprint Tri - Tranent -The first sprint of the year started well , i got lost in Tranent . My anaesthetist had told me that it was a bit rough in places so i approached a pedestrian with caution to ask for directions - my year in edinburgh stood me in good stead as i could understand the direction given to the race , turns out some helpful person had moved a sign to point in the wrong direction !Got parked up at the pool and had difficulty opening the car door due to the wind -another good sign i thought .Wheel bags blown over to the other side of the carpark as soon as i got the wheel out - the portents are not good i thought .Got registered race no 8 , first heat as usual and recieved my race mug and timing chip . Off to transition well organised apart from the car parked in the middle and the breast screening van nearly blocking the exit . Setup completed as near to the pool exit as possible with large red jacketover the handlebars so i can see the bike when hypoxic and blinded by chlorine so the only thing left to do is get changed and heat up .Then disaster struck -no coke in the vending machine only pepsi and no mars bars !The swim started as usual but this time i was doing the overtaking on the first three lengths - those 3 pool sessions this year have really done me proud ! anyway out of the pool in 18.57 (an early season best) and not last out of the pool for once .Down the stairs to transition not good without specs and when short of breathMy transition went well and off on the bike nice flat and sheltered from the wind for the first 10 feet then it was head down and tri to be aero . For a flat fast course i seemed to be going upwards a lot and all the downhills were twisty and had crosswinds , caught 5 or 6 folk on the bike and then into T2 with totally numb feet trainers on and off on the run.The run was flat and round the paths of a housing estate .Dissapointingly only one person in front that i could see and he was running at exactly the same pace as me then of course a giant skinny bloke passed me but he was the only one for a change ( 2 of the fast folk were warming up on the run route and yes they were running faster than me.embarrasing ). With the end in sight i finally managed to get my legs going . looked down at my hrm for my time and it said 1.11 -this i could not believe - had turned it off when trying to look at my hr on the run . Anyway best time of the year so far and not last . next stop East fife and another bottom 10 finish ! Gareth
Monday was straight back into the run group, fortunately it was a fairly tight session so no great distance - I managed 2 gentle laps of the park at first before my knees started to complain, followed by another 4 laps later on. Wheezy, wobbly & the body showing obvious signs of needing recovery. Took Tuesday as a complete rest, feeling very groggy & sleepy all day. Weds was much the same but we did make it to the Roller Session just to turn the legs over. We managed about 30 mins total, others there got on their bikes then just got off them & sat on chairs. Glad it's not only us feeling bushed!
Thursday was a gentle 4 mile run, starting to feel a bit more alive again, Friday an easy swim in probably the most unstructured swim session ever, Saturday rest day.
This morning, Sunday, we headed into the lanes for 1.5 hours easy run. A cracking day - bright, sunny & not too cold & we had a great run. Just the right distance & actually quite a good pace for the pair of us considering we haven't run over 45 mins for a month. We could definately feel the benefit of all the biking as the hills & wind around Auldhouse didn't bother us in the slightest.
I think I've forgotten how much I enjoy running - the nice weather makes it so much more enjoyable.
April sees the start of a 6 month countdown to Barcelona & time to get things moving. I have started to put together the training plan & we just need to select our target races through the summer & build them in to the plan. Ideally 4 x Sprint Tri's, 2 x Middle Distance Tri's (hard to find ones we can do though), a couple of long bike Sportives & the usual running races too.
The ATHelite Tri Club also needs some away days for some open water sessions etc. Lots to do.
Nice now the clocks have changed, Monday should see us turn up at the Harriers for the 2nd time this year as we now endeavour to start building up the running again now Mallorca has gone.
Anyone been watching the Track Cycling Champs from Poland? Love watching it (7.00ishpm every evening). The Brits seem to having a bit of a struggle following the Olympic glory but lots of young 'uns there looking like they are oozing with potential. Funny to see Cavendish being interviewed after the Madison & saying that following his win last week he was just taking these World Championships as a Recovery Week. Some recovery!
Friday, 27 March 2009
Paolina Allan lives in Toronto, Canada & is a Professional Ironman Triathlete. She is a 9 time Ironman finisher, 7 of these with Podium finishes & an awesome PB of 9 hrs 34 mins.
She is also the 2007 Canadian 15km Bike Time Trial Champion.
For those of you who met her (especially if you attended the Swim & Run groups!) there is not much doubt that she is in great shape, and a big reason for this is not just Swimming, Biking & Running but also a strict CORE STRENGTH regime as well.
Paolina has kindly written us a bit detail about what we can all be doing from the (dis)comfort of our own homes to make us better, stronger & more injury resistant athletes.
Click on the following link to find out more.
Monday, 23 March 2009
1) We were worried about the mileage and it wasn't too bad, in fact we didn't need a rest day & did an additional long day too.
Monday, 16 March 2009
100 miles, 9000ft of climbing, 12 summits, sunshine, wind and company.....well at lunch time at least
Left at 9.45am and return just after 5.30pm.....
Getting better each day and looking forward to tomorrow - apparently it´s an easy day!!! Only 60 miles........
Sunday, 15 March 2009
Weather is gorgeous - 18 degrees and no wind. Shorts and a cycle jersey feels like too much
missing you all..............
Friday, 13 March 2009
Bike ride is still on tomorrow. Meet East Kilbride shop 9.00am.
Runs - as usaul Monday and Thursday 6.15pm from ATHelite East Kilbride.
Swim - as usual Tuesday and Friday at Hamilton Water Palace 7.30am
Tuesday bike/run session is cancelled for this week only
ATHelite, East Kilbride, will be closed Sunday 15th and Monday 16th March - sorry for any inconvenience caused. ATHelite, Hamilton, will be open as usual.
If there is an internet cafe nearby and we can WALK!! we will post an update
Wednesday, 11 March 2009
Here is the weather forecast - pretty sunny throughout & about 14 degrees. No rain fortunately - they say it turns the normally fantastic roads into glass - not ideal for biking.
Even though we are both away the shops will remain open (not just unlocked, but staffed as well!)
We are away from Saurday 14th lunchtime & return to work on Sunday 22nd March.
Most sessions continue as normal - Tuesday & Friday swims are on, Monday run is with Mandy C & also our newly upgraded Mandy W - well done Mandy!! Thursday run is with Big Sister Pauline (brace yourselves!!) & Mandy W.
Saturday bike will still be on, maybe organise it this Sat as comments on the blog won't get activated while we are away.
Welcome to Neil, & well done to Mandy on her first time on (& off) the saddle. I hope you can still sit down today!
Remember that the Tuesday night is not on next week as we are off to Mallorca. This doesn't mean that you don't do anything, just that we won't be there to shout at you.
Friday, 6 March 2009
Wednesday, 4 March 2009
What we say:
They are perfect for recovery or just hanging out at races, on holiday, going to the shops. At only £36.00 a pair why would you buy anything else this summer!
Get a work out in even when you're not working out!
What they say:
I TONE… YOUR LEG AND BOTTOM MUSCLES MORE EVERY SINGLE TIME YOU TAKE A STEP. AND THAT’S NOT ALL.
FitFlop sandals increase the work performed by your legs by up to 53%*. And reduce heel shock by
up to 22%, and alleviate painful hot spots underfoot. They can almost immediately decrease ankle, knee, and hip pain, and realign ground reaction force toward your core, so when you walk in them, your lower back hurts less.
FitFlop sandals were biomechanically designed by Dr David Cook and Darren James at LSBU, and have been reported by wearers not only to help firm and tone the lower body, but to provide relief from plantar fasciitis, heel spurs, chronic back pain, sciatica, osteoarthritis, lower limb oedema and RLS and to help wearers affected by scoliosis and degenerative disc disease.
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3. Every step you take in your FitFlops helps tone and trim your legs: Studies at Salford University by Dr. Philip Graham-Smith and Richard Jones have shown that the FitFlop midsole extends the amount of time that the slow twitch* muscles are engaged during each step (by approximately 10-12%). So just by wearing a pair of FitFlops you'll get more exercise while doing just exactly what you're normally doing. (*slow twitch muscles produce energy by converting fats into energy aerobically)
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5. FitFlops have been shown to have a significant effect on the toning muscles of your thighs: The rectus femoris muscle (one of the large muscles in the group of muscles in your thigh) is activated for a longer period of time while walking in FitFlops than while normally shod or barefoot .
6. Walking in FitFlops is like walking barefoot, but a little bit better. According to a study done at the University of Salford in Manchester, UK, the FitFlop wearer's gait is very similar to that of a barefoot walker, but the added cushion provided by the EVA midsole helps reduce joint strain and absorb shock. In fact, several FitFlop wearers have already reported relief from back pain after a few days of wearing them.
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Popped out from the Ek shop to the Post Office for 2 minutes to get milk but on the way back jogged past the vital roadworks in the Village (specially designed to stop anyone getting to the shop) only to catch my foot on the sticking up leg of a hidden upside down road sign. (Ironically the sign said something like - 'Beware Roadworks'.) What better use of a sign than to lay it down as a mantrap.
The sign speared my foot then laughed as I flew through the air, across a large puddle & slid onto the road on all the grit & rocks on the pavement. OUCH!!
So I have torn big holes in both my palms & elbow, jarred my shoulder, ripped two tops to pieces AND squashed the milk.
Spent much of last night wimpering in the bath as we pulled rocks out from under my skin and squirted stingy stuff everywhere. I know you are thinking 'what a big girlie' but I did do a days work & then do the hour bike turbo session last night before the bath so that must get some Man points back?
Next time you go to buy milk don't assume that everything is going to be ok because ANYTHING can happen.
Sunday, 1 March 2009
Nearly 14 training hours & not feeling too knackered at the end of the week.
All that training & only got drenched in the rain once - pretty lucky. We did get wet in the pool but that is apparently supposed to happen.
ATHelite Tri Club was formally launched on Friday evening at the AGM. A good turnout & nice to see that despite our united focus on fitness & self-improvement we can still churn through an impressive amount of Doritos, Thorntons cakey bars & beer. Well done everyone.
Some good chat about training sessions, target races, club kit etc so we'll see what unfolds over the next couple of weeks.
Colin B is looking at a press release, Gareth is looking at some race suggestions for us, Mrs ATHelite is looking at Club kit design, Mandy W is looking at loads of stuff as secretary & will be appearing soon on a turbo trainer near you.
I will build up a 2009 Multi Events Calendar over the next few days & attach it to the Blog then we can see we can all see what we are aiming for. I know many of the races I would like to do but at some stage will need to work out when they are & actually enter something.
Mallorca training camp is now only 2 weeks away - aaaaahhhh. Need to train more & buy shorts....and umbrella - the forecast looks miserable :-(
W/C 2nd March;
Monday - RUN 6.15pm ATHelite, EK Shop
Tuesday - SWIM 7.30am Hamilton Water Palace
...................BIKE turbo session 6.00pm ATHelite, Hamilton
...................RUN 7.00pm (ish) straight off bike
Thursday - RUN 6.15pm ATHelite, EK Shop
Friday - SWIM 7.30am Hamilton Water Palace
Saturday - BIKE 9.00am ATHelite, EK Shop