Week 1 of 24

Well it has been a good start to my training and happy with it, structured, goal worthy and targets were all met. Day off today,Friday, got bike session on saturday and swim session on sunday before work at 9am on sunday.

I have recently moved to Norwich city Fire Station and joined White Watch there, there are a few guys on the watch who are serious fitness gurus. One does cyclo x and the other does triathlons (2nd season for them), and a few Footy boys.

Nice to have a day off and spend it with Joel.

No races this month, February 2nd 10mile run Reedham and 22nd feb Bury 20 mile run.

Lactate Testing

On Thursday last week I had Blood Lactate Testing done at the UEA (University of East Anglia) by David Cosford.

I will be using the results in my training for heart rate calculations.

What is Lactate Testing ? http://www.scribd.com/doc/10922239/Lactate-Test-UEA

Lactate measurement is used by sport scientists, coaches and athletes to accurately determine Heart Rate training zones, recovery and much more. Lactate is a metabolic product that can be measured by taking a drop of blood at a finger tip the same way diabetics monitor their blood sugar level. The blood lactate level increases with exercise intensity and shows clearly the transition from aerobic to anaerobic activity. Since the measurement is completely individual it gives a precise method for testing and monitoring training intensity and recovery.
Lactate measurement is far more precise than the outdated and inaccurate method of using percentages of maximum heart rate to set training zones. Because heart rate is an individual response, heart rate training zones need to be determined by measurement of physiological variables not set by mathematical formulas. Lactate measurement differs from, and is complimentary to VO2 Max testing. VO2 Max is a great tool for identifying anaerobic threshold and calculating training zones. The training zones are then used to determine training intensity from recovery to max effort intervals.
Lactate Threshold testing measures the accumulation of lactate acid in the blood stream. With the proper protocols you can measure both the aerobic and anaerobic conditioning of an athlete. Because lactate is produced by the anaerobic system and used by the aerobic system it is the only marker available for measuring each system. The amount of energy an athlete can produce per unit of time depends on the development of both systems which is why they have to be balanced. (Essentially this means training the anaerobic system to a level that is appropriate for the athlete's aerobic capacity.) Basically, Lactate Testing is the best tool to determine steady state race pace.

New Year 2009

Not a very good December, unfortunately I have been sick for the 2nd time now, also my family has been down with it. January 1st now and hoping it will clear by the end of the week. 19th of January is approaching fast D'day for training day.

Still awaiting news for a vehicle sponsor and also a swimming pool sponsor for training facilities. Also will be joining up with some new sponsors in the New Year from companies in Norwich area.

Most important thing is to sort out last minute adjustments on Training programme, also I have had very useful tips and advice from Russell Clarke (multi Ironman racer "experienced") So I will be putting nutrition into my training sessions.

Next Races :- 14th Jan RAF Barnham X-Country
1st Feb Reedham 10mile run
22nd Feb Bury 20 mile run

December 1st- 31st
Running 1:52 hr 11.9 miles 136bpm H/R
Cycling 2 hr Turbo sessions

November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R

October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R

Welcome Pedal Revolution

A huge Welcome and big thanks to Pedal Revolution, Norwich store. www.pedalrevolution.co.uk/ . They have come aboard as a key sponsor, with supplying me with equipment, services and use of race equipment.

Training is ticking over and now only 1 month to the start of serious business, obviously got to get through Christmas first not planning to eat or drink too much. Started doing weights in the gym and trying to build a bit of winter power and strength.

Totals so far

November 1st-30th
Running 5:42hr 42.9 miles 148bpm H/R
Cycling 6:27hr 102.9 miles 135bpm H/R

October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R

Race Day

Norwich 1/2 Marathon 1100 am start, well after a delay, very cold. The course was a 2 lap route with a hill at the end off the laps. 1:25:17 hr, 6:30 min/mile avg. Very pleased with my time. I was aiming to do a TT for this and now my training will slow and get longer, working towards Edinburgh Marathon. My knees are a bit sore today (Monday) so will rest them well and then get back into it.

Results; http://www.theresults.co.uk/theresults/Results/2008/Running/20081130_Norwich_Half_Marathon.pdfheresults.co.uk/theresults/Results/2008/Running/20081130_Norwich_Half_Marathon.pdf

Norwich 1/2 Marathon

Eve of the Norwich 1/2, recovered from a busy night shift on Friday morning 0300, caught up on sleep and ready for start tomorrow. 11 am start at the Show Grounds Norwich Norfolk. During the past week I have recovered fully from sickness last weekend, done 3 sessions in the gym at Station.

1. Weights on Arms


2. Weights on legs


3. X-trainer session 45 mins

Lets see how it goes, will let you know results. Finally I am entered into the Edinburgh Marathon 31st May 2009.

1st Sick Hurdle

Well I was supposed to take part in a Running relay Peterborough way, but 3am Sunday morning vomitting and the "runs". I ask "How many more sessions of this will there be?" and i have not even started my 24wk programme. Also I have lost 11lbs in body weight in the past 3 weeks no thanks to the weekend.

Norwich Half Marathon Sunday this week, hoping to use it as a TT (time trial) looking in the region of under 1:30hr at the worst.

Direct Ferries, Sponsors

www.directferries.co.uk/
Fantastic NEWS, hot off the press. I have just had a phone call from Direct Ferries, saying that they are willing to sponsor me by supplying free ferry crossing Harwich - Hook of Holland. A very big thank you to Rebecca for all her hard work in pushing this through her management team.

If you wish to assist in the form of Corporate sponsorship, contact Simon ironmansimon@yahoo.co.uk

October 2009 Totals

October 1st-31st
Running 4:20hr 32.3 miles 146bpm H/R
Cycling 4:11hr 70.6 miles 140bpm H/R

Nothing fancy just foundation work November is picking up already exceeding Oct's totals

I'm not sure where i will fit this training session into my programme, benefit to me for Ironman well swim start "washing machine" indeed....................
http://uk.youtube.com/watch?v=U_6tOzt-nfM