Arriving at Heron Lake you immediatly notice its close proximity to the M25. The access is easy and although parking can be a problem, generally it is not.
The lake looks gorgeous surrounded by trees and bushes and on a warm day, very tempting indeed!
The facilities are excellent; changing rooms, showers, toilets, cafe. In fact the whole family can come and watch you swim!
Entering the lake the water is warm and the weed is minimal. The water isn't the nicest colour, a dingy brown, but smells fine all the same.
The course is laid out by many buoys, perfect for practicing sighting and there is the option of a 1000m route or 400m route.
There are safety canoes on standby and the sign in/out system ensures no one is left in the lake longer than necessary.
I would thoroughly recommend using Heron Lake as your open water practice spot. The staff are friendly and the atmosphere is great.
Happy Training
Dom
Saturday 21 July 2007
Friday 20 July 2007
Open Water Swim Training
I have my first open water swim training session tomorrow at Heron Lake in Staines. I`m not sure what to expect really but its a step in the right direction in improving my swim sighting and open water skills!
I`ll report on the venue and the advice given tomorrow.
Got my girlfriend a brand spanking new Specialised bike today. An excuse for more cycling, tried and tested!
Dom
I`ll report on the venue and the advice given tomorrow.
Got my girlfriend a brand spanking new Specialised bike today. An excuse for more cycling, tried and tested!
Dom
Wednesday 18 July 2007
Half Ironman Training Update
So far so good it seems. I`m a week and three days into stepping up the training hours for my half ironman in september. Whats more, I feel great!
I was expecting to feel tired and weary all the time since I`m not used to the longer sessions but I feel almost, better suited to this type of training???
I can't wait until the vitruvian, its going to be awesome!
Anyway, we all need our sleep, triathletes more than most!
I was expecting to feel tired and weary all the time since I`m not used to the longer sessions but I feel almost, better suited to this type of training???
I can't wait until the vitruvian, its going to be awesome!
Anyway, we all need our sleep, triathletes more than most!
Sunday 15 July 2007
Training Week to 15th July
My Training for the Week to date consisted of:
Monday-Rest from Wakefield
Tuesday- Speed Skills on the bike for 41min followed by a 50min core/weights session
Wednesday- Swimming 5x200m and drills for 27min/Force work on bike, 1hr 30min
Thursday-No training, too much work.
Friday- Swimming 10x100m off 1min40/Weights 1hr 15min/Cycle in big gear 1hr
Saturday- Run Long 1hr 54min
Sunday- Cycle long endurance 2hrs 50min/Core 30min
Total = 11 hours 35 minutes.
A good week with plenty of recovery from the weekend. The half ironman training started this week hence the longer cycle and run sessions. I chose not to run during the week much because my knees ached from the race before. All is well now and I feel great, bring on the next week!
Today I watched my father complete the andover triathlon- 440m/30k/8k. I shall interview him and write a review during the week. Congratulations to all athletes who competed and finished this well organised race!
Monday-Rest from Wakefield
Tuesday- Speed Skills on the bike for 41min followed by a 50min core/weights session
Wednesday- Swimming 5x200m and drills for 27min/Force work on bike, 1hr 30min
Thursday-No training, too much work.
Friday- Swimming 10x100m off 1min40/Weights 1hr 15min/Cycle in big gear 1hr
Saturday- Run Long 1hr 54min
Sunday- Cycle long endurance 2hrs 50min/Core 30min
Total = 11 hours 35 minutes.
A good week with plenty of recovery from the weekend. The half ironman training started this week hence the longer cycle and run sessions. I chose not to run during the week much because my knees ached from the race before. All is well now and I feel great, bring on the next week!
Today I watched my father complete the andover triathlon- 440m/30k/8k. I shall interview him and write a review during the week. Congratulations to all athletes who competed and finished this well organised race!
Thursday 12 July 2007
A new beginning
Just a quick note to say that you can now bookmark/visit this blog by using the slightly easier to remember http://www.trimore.co.uk address.
The main site is currently in development but will soon be bringing you training advice, nutritional advice, archived race reviews, product reviews, video and music reviews and many more triathlon related issues. There will also be a section detailing my training plans, diaries and races.
Hopefully this site will help many of you budding triathletes into the sport and give the rest of you some extra beneficial advice. My aim is to become an information resource for all of you!
Dom
The main site is currently in development but will soon be bringing you training advice, nutritional advice, archived race reviews, product reviews, video and music reviews and many more triathlon related issues. There will also be a section detailing my training plans, diaries and races.
Hopefully this site will help many of you budding triathletes into the sport and give the rest of you some extra beneficial advice. My aim is to become an information resource for all of you!
Dom
Wednesday 11 July 2007
Sticky Numbers???
Just a short note to express my views on the new look BTF sticky race numbers. Now on first obtaining a pair of these numbers my immediate thought was "Water....adhesive paper.....water.....adhesive paper?". Clearly not a good combination, let alone ripping a wetsuit off over them and them the punishment they would get from the wind on the bike!
Although normally the first to try anything new I stuck to my guns and went for the race belt, no worries! There were similar viewpoints held by most of the other triathletes I spoke to at Wakefield. However when it came to racing to my surprise many had indeed gone for the stick on method. Being involved in the race I did not see the success/absolute horror that resulted from using this method. I am told however that generally there was a 50/50 split as to whether the new numbers worked or became saturated and slid annoyingly off random tri-suits.
Now perhaps you have yourself experienced wearing these new race numbers and could tell me how successful you found them? Do they actually stay stuck on and if so, how do you get them off?
Although normally the first to try anything new I stuck to my guns and went for the race belt, no worries! There were similar viewpoints held by most of the other triathletes I spoke to at Wakefield. However when it came to racing to my surprise many had indeed gone for the stick on method. Being involved in the race I did not see the success/absolute horror that resulted from using this method. I am told however that generally there was a 50/50 split as to whether the new numbers worked or became saturated and slid annoyingly off random tri-suits.
Now perhaps you have yourself experienced wearing these new race numbers and could tell me how successful you found them? Do they actually stay stuck on and if so, how do you get them off?
Tuesday 10 July 2007
Wakefield Triathlon 8th July 2007
The long drive up towards Leeds took about 5hrs through what I can only describe as ever changing weather. One minute there was gorgeous sunshine and the next, torrents of rain. My emotions were quite suttle, I didn't feel like I would be racing the next day.
Arriving at Wakefield I was greeted with a muddy field, a splutter of rain and some appropriately unhappy marshalls. There was no parking next to the lake or near transition, instead we were given a place in a field just off the nearest roundabout. Still it was only a 500/600m walk to transition but it did mean crossing a major road with two bags and a bike! As you enter Pugneys Lake you have the registration room immediately infront of you which saves alot of time wandering around. Registration was quick and simple and I was presented with my new style BTF sticky race numbers, more about these later!
Off to transition, which opened at 10am on the Saturday. Well laid out with numbered racks it was easy to find my racking area and so as required I racked my bike the night before. A little uneasy about leaving my bike in transition overnight I was reassured that there would be extra security around until the morning. Being the sort of person who likes to plan ahead I thought I would pre-run my movements through transition from swim to bike and bike to run. Try as I could I could not work out the routes through transition that were still being set up around the lake. So unfortunately I had to leave without knowing where to run from the swim, bike or run! Luckily the lake was set up with a triangular loop of buoys placed every 300m. The longest straight of the swim was 900m parallel to shore.
We had booked a room at a hotel just off the next motorway junction. The hotel, Days Inn, was made the official hotel for the event with 'Triathlon Specific Deals' including a dinner at 7pm and breakfast at 5am. Upon arrival there was almost a team spirit in the air as all the triathletes sat in the lobby watching le tour until 7pm. Soon after dinner it was off to bed for an early but necessary nights sleep!
My alarm went off at 430am, I was already awake though and had been since 4am. Nerves hadn't kicked in yet and so I went through my usual stretching routine. We went to breakfast at 5am and were in the car by 515am. Transition opened at 530am and I like to be there early so as to have a moment or two to collect my thoughts before my swim start, which was at 635am. The course was completely set up upon my arrival which made me feel a little better and there was a talk by race officials explained the routes for all disciplines. Entering transition I was given the 'no bags allowed' warning by one of the marshalls and so I had to take everything out of my bag and carry it to my bike; a little annoying! After two or three trips in and out of transition I was done and went and got changed.
My swim went off on time with approximately 40 or 50 people in my wave. They were quick, everybody wanted a sprint start which if i`m honest took me by surprise. The deep water start meant everybody was clawing and flapping and almost immediately two packs formed, both tearing off course slightly. By the time we had made it to the first buoy the inside pack had a distinct advantage over the rest since they had followed a straighter route. Its hard when in a group because it is tempting to follow the person in front and not sight for the buoy yourself. If everybody does this you do tend to drift off course slightly. I finished the swim in 28 minutes, a poor time I thought at first but after watching the video my dad had taken I knew why, I must have swam an extra 200/300m over the necessary distance. Poor sighting was responsible and is a factor I must work on before my next event.
My transition to bike went well up until my vault onto my bike resulted in a fall just outside of transition. Unphased and a little embarrased I heading off to complete the bike course with an average of just over 20mph. It was a tough course, mostly uphill which made everybody suffer. I quite like the hills and so managed to pull myself back to 14th or 15th in my age group.
Off the bike and onto the run for four laps around the lake. Mostly flat and collecting a wrist band for each lap the run course was setup nicely. I managed 42 minutes on the run placing me 20th in my category overall.
Not a bad result by any means but not my best. I know now I must work on my swim skills in the open water. If I can stay with the 22/23 minute swimmers I can hold them on the bike and then try and attack them on the swim. If I can get this sorted for london I may creep into the top 10%. Heres for hoping!
Arriving at Wakefield I was greeted with a muddy field, a splutter of rain and some appropriately unhappy marshalls. There was no parking next to the lake or near transition, instead we were given a place in a field just off the nearest roundabout. Still it was only a 500/600m walk to transition but it did mean crossing a major road with two bags and a bike! As you enter Pugneys Lake you have the registration room immediately infront of you which saves alot of time wandering around. Registration was quick and simple and I was presented with my new style BTF sticky race numbers, more about these later!
Off to transition, which opened at 10am on the Saturday. Well laid out with numbered racks it was easy to find my racking area and so as required I racked my bike the night before. A little uneasy about leaving my bike in transition overnight I was reassured that there would be extra security around until the morning. Being the sort of person who likes to plan ahead I thought I would pre-run my movements through transition from swim to bike and bike to run. Try as I could I could not work out the routes through transition that were still being set up around the lake. So unfortunately I had to leave without knowing where to run from the swim, bike or run! Luckily the lake was set up with a triangular loop of buoys placed every 300m. The longest straight of the swim was 900m parallel to shore.
We had booked a room at a hotel just off the next motorway junction. The hotel, Days Inn, was made the official hotel for the event with 'Triathlon Specific Deals' including a dinner at 7pm and breakfast at 5am. Upon arrival there was almost a team spirit in the air as all the triathletes sat in the lobby watching le tour until 7pm. Soon after dinner it was off to bed for an early but necessary nights sleep!
My alarm went off at 430am, I was already awake though and had been since 4am. Nerves hadn't kicked in yet and so I went through my usual stretching routine. We went to breakfast at 5am and were in the car by 515am. Transition opened at 530am and I like to be there early so as to have a moment or two to collect my thoughts before my swim start, which was at 635am. The course was completely set up upon my arrival which made me feel a little better and there was a talk by race officials explained the routes for all disciplines. Entering transition I was given the 'no bags allowed' warning by one of the marshalls and so I had to take everything out of my bag and carry it to my bike; a little annoying! After two or three trips in and out of transition I was done and went and got changed.
My swim went off on time with approximately 40 or 50 people in my wave. They were quick, everybody wanted a sprint start which if i`m honest took me by surprise. The deep water start meant everybody was clawing and flapping and almost immediately two packs formed, both tearing off course slightly. By the time we had made it to the first buoy the inside pack had a distinct advantage over the rest since they had followed a straighter route. Its hard when in a group because it is tempting to follow the person in front and not sight for the buoy yourself. If everybody does this you do tend to drift off course slightly. I finished the swim in 28 minutes, a poor time I thought at first but after watching the video my dad had taken I knew why, I must have swam an extra 200/300m over the necessary distance. Poor sighting was responsible and is a factor I must work on before my next event.
My transition to bike went well up until my vault onto my bike resulted in a fall just outside of transition. Unphased and a little embarrased I heading off to complete the bike course with an average of just over 20mph. It was a tough course, mostly uphill which made everybody suffer. I quite like the hills and so managed to pull myself back to 14th or 15th in my age group.
Off the bike and onto the run for four laps around the lake. Mostly flat and collecting a wrist band for each lap the run course was setup nicely. I managed 42 minutes on the run placing me 20th in my category overall.
Not a bad result by any means but not my best. I know now I must work on my swim skills in the open water. If I can stay with the 22/23 minute swimmers I can hold them on the bike and then try and attack them on the swim. If I can get this sorted for london I may creep into the top 10%. Heres for hoping!
Wednesday 4 July 2007
The Triathletes Training Bible 2nd Edition: Joe Friel
The Triathletes Training Bible 2nd Edition: Joe Friel
Blurb
Coach Joe Friel touts the benefits of creating a scientific, self coached training plan to refine your skills and improve your triathlon performance. You will learn how to train smarter, not harder, and apply proven techniques for increasing endurance without overtraining. Friel equips you with the know-how to build a personal training plan based on your individual needs and goals for the next racing season. In addition to the physical aspect of training, Friel addresses the importance of mental preparation and training, from attitude to zealousness.
Whether you are an amateur, professional, or training for your first triathlon event, you will find comprehensive information to help you achieve your goals and reach your maximum potential.
My Review
When I first bought this book I had only been in the sport of triathlon for a couple of months. During those months I had been swimming twice a week, cycling twice a week, running twice a week and weight training twice a week. My sessions were just endurance based spending say an hour swimming or running or cycling for a couple of hours with the club.
The first thing this book taught me was to make my sessions specific, why I needed speed and endurance sessions and how to tailor them to my goals and needs. I don’t do a lot of club training and so being able to turn up at the pool during a public swim session, get in the fast lane and have a challenging and rewarding swim was essential. Before tailoring these sessions training could become boring and monotonous. The inclusion of specific drills and workouts for each sport made a welcome change and my style, especially my stroke in swimming has advanced noticeably.
I always trained with a training plan or diary but I never really knew how to create one properly. The step by step guide in this book has helped me no end and even now I still refer to it at the end of each season to plan the next! Templates are given so the correct format can be obtained for tracking weekly hours, different phases in training, events etc.
Periodization was something I had never employed with my training and again Friel has provided step by step instruction from base to race periods going into detail for each phase as to what workouts should be performed and for how long. Appropriate testing techniques are included to ensure you are always working to your peak potential.
Another section that I found rewarding was that of supplementation and nutrition. Vitamins and minerals, antioxidants, protein supplements etc are all discussed in detail explaining why you need them and what they do, not just ‘You need them!’. The periodisation of a triathletes diet is also discussed detailing fat, carbohydrate and protein intake throughout the season.
Of course there is no equivalent to one on one coaching from a qualified professional. However this book ensures that you understand your sport and why a coach preaches what he/she does. Understanding how to train and prepare yourself to race is essential if you wish to succeed in multisport. The Training Bible will ensure you reach your race at optimum performance. A book I will never throw away!
Tuesday 3 July 2007
Knowing how to train...
I often get asked the question, "You do not have any coached qualifications, how do you know how to traing?".
Triathlon, being a highly individual sport requires the individual to plan, stick to and report on their own training programmes. To do this I use a selection of resources which I have provided on the right of this page.
All the resources are in written form and are a wealth of knowledge from some of the worlds leading coaches. For those who wish to create a structured and effective training programme they are essential.
Hope this helps any budding triathletes!
Triathlon, being a highly individual sport requires the individual to plan, stick to and report on their own training programmes. To do this I use a selection of resources which I have provided on the right of this page.
All the resources are in written form and are a wealth of knowledge from some of the worlds leading coaches. For those who wish to create a structured and effective training programme they are essential.
Hope this helps any budding triathletes!
Your over half way there!
Todays schedule: 30minute Run at Race Pace followed by 30minutes of core work.
I love running 5k's at race pace. I can go out hard from the start and before the pain or fatigue from running fast has caught up with me I have pretty much finished. 10k's are different, probably because I use the same strategy as I do with 5k's:
Go hard for the first 2k so as to raise VO2 levels to a peak which in turn produces better performance for the rest of the race. I tried this at the dambuster, and it worked, the first 2k were perfect, just as I had planned. But then I suffered. I fatigue for the middle 3 or 4 kilometres, it just seems although there is still such a long way to go. We all know the feeling when you are tired and still have over half the race to go, its horrible! But then for the last 3k I can get back up to pace, quite easily. Knowing that i`m over half way can switch my mood because I think, "I can annihalate myself and it will not matter, i`ll be finished soon!".
I think the key to complete a good 10k, personally, is to train myself to push through those middle 3 or 4 kilometres. That way I can go hard from the start and hold my pace all the way through the race.
I love running 5k's at race pace. I can go out hard from the start and before the pain or fatigue from running fast has caught up with me I have pretty much finished. 10k's are different, probably because I use the same strategy as I do with 5k's:
Go hard for the first 2k so as to raise VO2 levels to a peak which in turn produces better performance for the rest of the race. I tried this at the dambuster, and it worked, the first 2k were perfect, just as I had planned. But then I suffered. I fatigue for the middle 3 or 4 kilometres, it just seems although there is still such a long way to go. We all know the feeling when you are tired and still have over half the race to go, its horrible! But then for the last 3k I can get back up to pace, quite easily. Knowing that i`m over half way can switch my mood because I think, "I can annihalate myself and it will not matter, i`ll be finished soon!".
I think the key to complete a good 10k, personally, is to train myself to push through those middle 3 or 4 kilometres. That way I can go hard from the start and hold my pace all the way through the race.
Monday 2 July 2007
The taper?
I find myself in a confusing situation. I have raced, recovered, started half ironman training and am planning a taper all in the space of 2 weeks?
Although I had planned my entire year before it started there are always things that get in the way or confuse the situation. These can include holidays, socialising, exams :( or even just the spur of the moment sprint triathlon or 5k road race. All these things zap energy and time from an otherwise perfect training program. You cannot really plan for these occurances as such. I mean, you know they will happen, but not really when or for how long, so training has to adaptive. Hence although I have started half ironman training I find myself having performed a crash week of increased hours and workload just to boost my fitness levels to a peak before tapering down for this next event; Wakefield.
If the taper works well I should be on form for the weekend! Oh...and its raining!
Although I had planned my entire year before it started there are always things that get in the way or confuse the situation. These can include holidays, socialising, exams :( or even just the spur of the moment sprint triathlon or 5k road race. All these things zap energy and time from an otherwise perfect training program. You cannot really plan for these occurances as such. I mean, you know they will happen, but not really when or for how long, so training has to adaptive. Hence although I have started half ironman training I find myself having performed a crash week of increased hours and workload just to boost my fitness levels to a peak before tapering down for this next event; Wakefield.
If the taper works well I should be on form for the weekend! Oh...and its raining!
Sunday 1 July 2007
It ain't training unless its raining!
My body awoke this morning feeling the effects of training over the last week. A hard week consisting of recovery sessions on the monday and the start of half ironman training for the vitruvian in september. A fantastic week it was though, being finalised by an early 3hr cycle and 30min run brick at 5.30am on a Sunday.
I like to get out early on the bike because I miss all the traffic. I can have terrific endurance ride and still be back for breakfast, brilliant! I find it takes the pressure off my training for the rest of the day, because I have already completed my main session. It felt good to be up this early, like when I was at uni, sticking to a timetable. I don't like it over the summer when I have all this time free in the day to train. I find myself lying in until 9 or 10am and then I`m hungry and don't feel like training straight away. I have to have everything scheduled, a strict timetable and good luck to anything thats going to come in the way of that! Normally working gives me something to do in the day but I have only managed to get a few days and so I am really having to force myself to stick to specific trainign times.
It was wet, only drizzle, but none the less wet. I had prepared by clothes and bike the night before so that I could go straight out the door. The rain didn't start to hammer down until an hour in and for the next hour and a half it was really heavy, with some nasty winds to go with it! It was this or a hefty turbo session though and nobody could make me sit on that stationary bike for longer than 2 hours, nobody! I had to cut my cycle slightly short, half an hour short because I was drenched, my coat and waterproof cycle socks had done well, but eventually the water found a way through. I dumped my stuff and ran off for my half hour zone 2 run, my heart rate was steady because I was obviously warmed up from the cycle. I often have a problem beginning my runs since my heart rate takes ten to fifteen minutes to settle-in and its only then that I can start to track my zones.
A good week as I said consisting of:
Monday- 30mins turbo speedwork-recovery
Tuesday- 1hr 42 minute run in heart rate zone 2 with 3x6min z4-35minute swim drills+500m
Wednesday- 32minute swim/drills and 4x200m neg split-1hr 30min Turbo(force)-30 min core
Thursday-1hr turbo(power)-1hr z2 run
Friday- 46 minute swim/drills and 12x25m+10x50m sprints-1hr 30minute weights
Saturday-Rest due to tired legs from weights
Sunday-2hr 30min endurance cycle with 30min z2 run brick
Not a bad week, and I feel good as I write this so i`m happy. Just 30minutes of core left for today and then I can get on with my other long list of jobs!
I like to get out early on the bike because I miss all the traffic. I can have terrific endurance ride and still be back for breakfast, brilliant! I find it takes the pressure off my training for the rest of the day, because I have already completed my main session. It felt good to be up this early, like when I was at uni, sticking to a timetable. I don't like it over the summer when I have all this time free in the day to train. I find myself lying in until 9 or 10am and then I`m hungry and don't feel like training straight away. I have to have everything scheduled, a strict timetable and good luck to anything thats going to come in the way of that! Normally working gives me something to do in the day but I have only managed to get a few days and so I am really having to force myself to stick to specific trainign times.
It was wet, only drizzle, but none the less wet. I had prepared by clothes and bike the night before so that I could go straight out the door. The rain didn't start to hammer down until an hour in and for the next hour and a half it was really heavy, with some nasty winds to go with it! It was this or a hefty turbo session though and nobody could make me sit on that stationary bike for longer than 2 hours, nobody! I had to cut my cycle slightly short, half an hour short because I was drenched, my coat and waterproof cycle socks had done well, but eventually the water found a way through. I dumped my stuff and ran off for my half hour zone 2 run, my heart rate was steady because I was obviously warmed up from the cycle. I often have a problem beginning my runs since my heart rate takes ten to fifteen minutes to settle-in and its only then that I can start to track my zones.
A good week as I said consisting of:
Monday- 30mins turbo speedwork-recovery
Tuesday- 1hr 42 minute run in heart rate zone 2 with 3x6min z4-35minute swim drills+500m
Wednesday- 32minute swim/drills and 4x200m neg split-1hr 30min Turbo(force)-30 min core
Thursday-1hr turbo(power)-1hr z2 run
Friday- 46 minute swim/drills and 12x25m+10x50m sprints-1hr 30minute weights
Saturday-Rest due to tired legs from weights
Sunday-2hr 30min endurance cycle with 30min z2 run brick
Not a bad week, and I feel good as I write this so i`m happy. Just 30minutes of core left for today and then I can get on with my other long list of jobs!
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