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Base 1

Time to begin more formal part of my prep for Novembers Kingscliff triathlon.

Base 1 training. Endurance and Strength for 2 weeks. Make the runs longer. Increase intensity.
Same for bike and swim.

Measure duration in terms of time not distance.
By measuring time, I lesson the impulse to race myself over distance, by racing I am extending myself to soon. So instead of a ten km run, i can do 25 mins out and 25 mins back.

Intensity low, duration high.
Gradually adapt the body to high levels of stress by starting with long-duration workouts and gradually shift toward race-appropriate-intensity workouts as the season progresses. Past experience is a good guide. Lots of work in zone 2.

Don’t do anaerobic vo2 max workout until later parts of base 2.

In Base 1 I build up to doing 1 or 2 hours steady in zone 2. In Base 2 this is extended.

Update 08/08/2016: Base 1 going well. No overeaching. Small steps. Trying to keep heart in correct zone. (Slower up hills and faster on flats when running). Bike is good. Made a small adjustment to bars…(lower by 5 mm, and rolled forward by 2mm. Much more comfortable now, can stay in aero for longer, and my times are good.

Swim?..well its a swim. When the weather warms a bit then the focus will be on that. Recovery important, after a session I check the estimate of calories used, (yay for the trusty fr620) then I replace those calories immediately with a shake.

20 weeks till race day

So here I go again. Formal training begin again. The past six weeks have been delightful. Staying active, swimming…(getting colder on the beach), riding, and easy runs. along with cheesemaking and breadmaking, and generally enjoying life and work.

My new sidebar widget gives me an outline of the stages of training ahead of me. These are from my google calendar. (The training calendar). 

My assistant asked me today what I learned last time that I’d like to apply this time. Good question. I learned last time round what recovery was, and why it is necessary. So this time, I will go hard of course, but also make sure I get rid of accumulated fatigue.  Keep the fitness high, but lose the fatigue. Also I’d like to do more run training using the garmin virtual partner. I feel that this helped alot on my run leg earlier in the year. 

This morning I did a ride (steady) down the freeway and back. It was dark and wet and not alot of fun, but here is the snapshot. snapshots like this are useful at the beginning of a training cycle.

 

Strength Training

So the first race of my season has passed. Now I get a few weeks to hit the gym and play with strength training until I begin my next phase of training in prep for the Kingscliff Triathlon.

Step one: downloaded Jefit for my phone. This looks good. Huge database of exercises that can be placed into routines. For me the big plus is that it has online tracking. So once I complete a workout and enter my reps and weights, the app records the log and I can track my progress. Just another step along the way to a more efficient or smarter way to work.

Byron Bay Triathlon: Recap

The day was fine and still and a very pleasant 24 degrees.

What went well?

The swim. (next time remove sand from race nicks before bike leg to minimize chaffing.)

The ride…a pb. Good position on bike. Training on Aero bars paid off.

Byron Bay Triathlon 2016
Mark Collinson, Byron Bay Triathlon 2016

Better hydration next time with the new bottle between bars. Can drip feed. Next training round I need to practice getting in and out of bike shoes on the road, not clunking through transition in my cleats.

 

The run...just as I trained for. Very happy with that. The garmin virtual trainer keep me right on pace, each lap went off like clockwork. Train next time using the trainer to set my goal pace.

Nutrition really worked. Carb laoding 3 days out. Felt good, not depleted and got great times. Also eating my carbs in mornings after workouts and then hitting protein and light food before sleep allowed me to wake fresh each morning, ready to hit the roads. (or the bay).

Finished up not sore or hurt or suffering, with a smile on my face and my best tri times ever.

Marks Ocean View Sourdough Recipe

After much play, experimentation, testing, and tasting, I am proud to share my very own sourdough recipe. Inspired by Michael Pollen, I set about to capture the wild yeast here at Ocean Shores and put it to work on the locally grown biodynamic spelt flour that I am able to access.

stir stir stir, then leave
stir stir stir, then leave 6 hours turning every hour.

The recipe contains only 3 ingredients: flour water and salt. The yeast (starter) is harvested from the air. You will need starter prepared before the bread making. I began my starter about 10 days prior to my first bake.

  • 300g wholemeal biodynamic spelt flour
  • 300g white biodynamic spelt flour
  • 440 ml clean filtered chlorine free rainwater.

    To this add 100g grams of starter and mix together and let sit for 20 mins. then add:

    pull up from sides and stretch and fold every hour
    pull up from sides and stretch and fold every hour
  • 15g salt in 60 ml water, and stir in. The dough will be wet, almost but not quite soupy. (firmer rather than soupier is betterer)
    Leave the mix and gently fold every hour for 6 hours.
  • tip the dough into a camp oven (with lid on) and put into cooker at 200° C

Check after 25 mins….it ought be be start to turn golden. Check again 15 mins later, then remove lid and allow some top heat for the last 5 mins.

crispy, tasty, yummy awesomeness.
crispy, tasty, yummy awesomeness.

Remove from oven and replace lid and allow to cool for 10 minutes in its cast iron oven. Use a thermometer and make sure the internal temp of the loaf reaches 100° C . 

Turn out and enjoy and enjoy the tastiness and crispness of your sourdough.

 

Peak Nutrition

Currently I am five days out from my event and I’m feeling good. I put this down to better timing of my meals. Peak/taper week means a few more changes to both timing and composition of my meals.

 From race day (Saturday) counting back, (to thursday).Sports_Nutrition_for_Enduance_Athetes

(adapted from Sports Nutrition for Endurance Athletes.)

Saturday: replace liver glycogen that I lose during sleep. Four hours before race, eat! For every hour of digestion before race I can eat half gram of carb per pound. (1.1g per kilo) I weigh 163 pound (74 kg). So that’s 81 gm per hour x 4 which is 324 gm carbs. Big meal, yeah, but I have 4 hours to digest it. Also I must continue to hydrate: fuel up with sports drink (my recipe coming soon) before the bike leg.

Friday: focus on adequate carbs, in simple easy digest form. Minimal fat and minimal protein. Consumed before 5pm. 6 grams per kilo of carbs. roughly 450 grams of carb spread out.

Thursday: 7g per kg. 518 g carbs. Recipes will be forthcoming.

 

Its Peak Week!

aeroI train hard, I skip meals, I lose sleep, I train hard, I replace another meal with an espresso, I dont stop, I begin to fail. My performance is lacklustre. This pattern is what I call overeaching, or building fitness at the expense of building fatigue.

The basic recovery plan I put into action after overreaching last week seems to have worked.

My Garmin tells me roughly the calories I burned, so I replace those immediately after the workout with an Endura recovery drink.

Then after a period of time defined as the same period as the workout, I put lots of calories back into my system by eating carbs. Oats, bread, banana, …starchy stuff.

Then the hard part. The rest of the day is starchy carb free. Only eating proteins and fats. So lunch might be baked beans, or handful of nuts, or a tin of sardines, all in regular small amounts. Dinner at night is hard for me because I no longer load my plate with bread, or rice, or sweet potato. (Remember, I ate this stuff earlier after my workout). So I’m eating the same foods (quality organic unprocessed wherever possible) but in a different order. I’ve found it hard to break the habit of carbing up at night, but I will persist…and so far so good. I expect the cravings will disappear soon. My night meal is now just my protein (fish, kangaroo, chicken), with a big salad or some baked/steamed raw veg. I’ve been waking up more in the mornings much energized than I have in a long time.

Nutrition, the fourth discipline. 

This seems to have improved the quality of my workouts. My fitness is still improving but I’m not feeling tired…(or worse…dreading a workout.) Persist like that and injury is bound to follow.

So I am now past my peak week and into the taper. I got some good quality workouts in and surprised myself by getting a few strava personal bests on the bike. The first 4 km of my run is still a struggle, but the Garmin pacer function is helping (it tells me how far behind or ahead of my target I am.)

Heading into race week now. The taper. Time to hit the books and see what it means for me at this stage.

The following is from Joe Friel’s blog.

If training goes well in this period you can come into great shape on race day.
It’s a critical time.
Some mixture of rest and hard training — with an emphasis on rest. 
High-workload training produces both fatigue and fitness simultaneously.
fitness rises slowly relative to fatigue.
Fitness occurs over long periods of time whereas fatigue occurs in short periods of time. During the Peak period we’re not trying to gain fitness but rather reduce fatigue.
 The trick is to gradually lower fatigue, maintain fitness at a relatively high level and steadily increase form.

Starting two to three weeks before the race do a race-intensity workout which simulates the conditions of the race every third or fourth day. These workouts gradually get shorter as you progress through the first week or two of the Peak period.
The intensity for these intense workouts should be at least heart rate zone 3. Such intensity is the key to maintaining fitness. The two or three days between these race simulations are the key to reducing fatigue and elevating form. They should be low intensity, low duration workouts that also get shorter as the Peak period progresses. So what you are doing is mixing the two key elements – intensity and rest – to produce race readiness at the right time.

race week: three or four workouts this week in which he or she completes several 90-second intervals at race intensity with three-minute recoveries. Five days before the race do five of these 90-second efforts. Four days before do four times 90 seconds. The pattern continues throughout the week. I believe the easiest day of this week should be two days before the race. This is usually a day off or at the most a very short and low-intensity session. The day before should also have some racelike intensity within a very brief session.

 What you want to do is keep good records of what you did to prepare before an important race. If things go well try to repeat this process the next time. If things don’t go well study what you did and make appropriate adjustments the next time.

6 Essentials for Fast Recovery.

Ouch! Becoming fit means training hard. Training hard means getting tired. Being tired makes my body adapt and become stronger. Its during rest that my body gets stronger. An athlete over 50 (like me) needs 2 or 3 days rest between hard and stressful workouts, (long duration, high intensity, or both).

Quick recovery is the key to success. The sooner I recover the sooner I can workout again.

6 steps to recovery.
  1. within 30 minutes eat carbs, not too much, (say 200 calories) and add 40 calories of protein.  (Chocolate milk…mmm).
  2. Lay down as soon as possible and elevate legs to redistribute fluids around the body.
  3. take a 30 minute nap. (not so easy when you are working) When we nap human growth hormone is produced.
  4. drink fluid, all day, mostly water. (Not sports drinks).
  5. the first real meal should contain starches. Sweet potato. Bread, a few vegies. Then reduce starches and continue eating vegies, fruits, and protein. No more starchy.
  6.  go to bed early and get a good night sleep.

Thank you again to “triathlon’s most trusted guide: the informative and helpful Joe Friel