I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Saturday, 14 January 2012


After taking George to his disabled swim I took part in the parkrun in Brockwell park - It's hard to get there on time so I just trotted around with someone who was also late. This time I ran back home also to make it a 10km day. The new harder roller (see Thursday's entry) is making a difference and the achilles didn't protest either.

I highly recommend checking out parkrun - it's 5km and free. There are dozens all around the UK and it's about personal improvement for all abilities rather than a highly competitive race.

Friday, 13 January 2012


Great session today - another attempt at last weeks session which I couldn't complete. It took some improvisation half way through as I had asked too much. Success with it today though.

4 x 5min x 300W x 65rpm on 5mins recovery

The lower cadence (65rpm) here makes this a "strength endurance" session - basically like hill training.

I think this is the hardest i've ever worked in one of these sessions - it was certainly as much mental as physical. I heard someone say today that the ideal progression should be harder every week but feel slightly easier - i've yet to find that sweet spot. 

Thursday, 12 January 2012

Other commitments toady so no time to train. My new roller arrived though so the boys helped me with some massage!

I have discovered a few things about these rollers - it seems the softest ones are white, the next up are green/blue and the hardest ones black. It's much cheaper than a massage and can help prevent a lot of niggles and injuries. There is virtually no area that can't be worked on with a little imagination. I would start with the white one if you're new to it. It quickly gets less painful after a week or two! 

Wednesday, 11 January 2012


Identical session to Monday
10 lengths each - warm up, single arm, 5 strokes per breath, fists, sighting L&R
A few lengths of Back stroke, fly, water polo (head out), band round legs.
2 x 200m race pace on 25 secs recovery.

All the regulars there so a lot of chatting - made the session very long!

Tuesday, 10 January 2012


2 hours with Will about town in the cargo bike.


Sold something on ebay so had an excuse for a long run over to Brockley to drop it off. 15km

Monday, 9 January 2012

71.9kg 13.9%


Some drills - single arm, 5strokes per breath, fists, sighting on both sides,
Some different strokes - back stroke, butterfly
2 x 200m at race pace on 25sec recovery

Total - 2km


Session 3 of 5 - run technique course at Battersea track
Some very odd looking drills eg single leg running - I don't think you could really practice these in public!

Sunday, 8 January 2012