Training Week 16-22/1/12

Another week down. Busy week at work with the partners away. Sam had her Hen's Night on the weekend and by the longevity and severity of hangovers it seems that it was a great success :) . The kids were a dream so all worked out well. I signed on for a new countryside loop with Justin Jefferson and the boys and it proved to provide great terrain that I will incorporate into my training. Walks and Mtb with Frankie-Max replaced a few sessions due to commitments but lugging an extra 20kgs around on the Mtb certainly added some strength work to the week.
Run and swims will be added to next week along with possibly two bike races if the weather allows. That should take care of the intensity for the coming week.

Bevan Training Log 9/1/12 to 15/1/12

Hi Guys,

Second week completed and feeling better on the bike. I increased the testing of the legs on the bike this week with some good hill efforts and an A grade bike race. Nil swimming but I did start my core work again. The running-walk has allowed the body to ease back in and I will be increasing the time this week however run intensity stays the same. Lacked race fitness and the recovery from the hills sessions took the zip out of the legs. However the diesel engine is still there. Tour Down Under is on the tv this coming week so that will be great to view with GreenEdge becoming the first Aussie Pro Tour team.

Training log 9-15/1/12

Cheers, Bevan.

2012: Training Log 1/1/12 - 8/1/12

Hi Guys,

I will be posting my weekly training log in an effort to keep this blog updated with my ramblings and activities. Whilst having the best intentions, time seemed to always slip away and the blog updates never got done. Weekly posting will prompt me to add updates as well as be more consistent with my training plus post my thoughts on new gear, training methods, recovery techniques, preventative techniques and physiotherapy methods I come across.

Training Log 1/1/12 - 8/1/12

I am trying to be consistent and do some activity each day. I am slowly bringing the running back in with a jog-walk to run-walk method working on extending session length and then shortening walk time before moving to intervals. My biking is coming along well and picking up where I left off in early December. I will be testing it out next week with a Bike race. My swimming needs more consistency but with sickness rotating through the household, time was a limiting factor. I am also reviving my strength and core sessions as I had slackened off this last year to my detriment.
So here is to my weekly update and bring on more consistency this year.
Cheers,
Bevan.

Updates To Come

Hi Guys,

I will be posting an update soon about all the changes over the past 6 months. Many great changes have occurred on both a personal and professional level. Stay tuned.

Cheers,
Bevan.

Frankie's New Bike and Chauffeur

Sam has given the green light for me to take Frankie out on the bike. We found a great little seat that attaches to the front steering tube rather than the back of the bike. Much safer and I can keep an eye on Frankie easily. Seat is from www.iBert.com which I have no affiliation with - it is just a great product. Frankie loved her first ride and didn't stop screaming with delight and 'yahooing' the whole time. Even better is that I get to spend time with her and Sam has some of her own time. Will come in handy later with another bub on the way and getting some extra training in. Here are some photos of Frankie and her chauffeur.

Australian Long Course Triathlon Champs - Huskisson

I headed to Huskisson for a hit out to test where the body is at in my preparation for the Hawaii 70.3 in June. Training has been on a casual basis with a few niggles that I have been getting tested for in regards to breathing difficulties and some muscle-joint issues. I had been doing some good biking for Team Newrad picking up a couple of wins. Running and swimming had been 1-2 sessions per week of slow build. So Huski was to be a real 'where am I at' in regards to all aspects. I was expecting to get it handed to me from guys having this as their A race for a national title but was going to give it all.

The swim felt good sitting in the lead grouping until the last turn where a good rip started. The two guys in front of me let a big gap open at the turn buoy and the pack was gone. Lost a minute plus to the finish. Felt ok though but the arms knew it at 1.5km in. More swimming and speed work needed.

Bike went very well. Having lost 2mins plus to the leaders post the steep step climb to transition and a fast pack ahead, my work was cut out. However I comfortably road solo for the whole 83km sitting on good averages over 40km/hr+ on the undulating course for the majority without burning too many candles. I rode through the whole grouping and was announced as the lead age-grouper out of transition. This surprised me a bit as I new I was motoring (low 2hr time) and passed the top guys of my group but I was still comfortable.

Onto the run and being in the lead I had to give it all for a glimmer of hope in holding onto the podium as it is a Nationals. Needless to say the training I had done came through and I relinquished the lead 2km in, the podium 6.5km in. With no glory to happen, I eased up on the run to limit any further damage to my healing hip and ankle and finished in a jog in under 4:30hrs.

Overall a great training tester. I am getting the body in order finally with medical testing and the appropriate rehab. I am ahead in my biking. My running and swimming needs more hours and consistency. I will now sit down and work out my program for Hawaii 70.3 to address these issues.

I have a few cycle races beforehand, the Sydney ITU olympic triathlon, and a half marathon to utilise for testing and pace work. Photo's were taken by Belinda Crossingham who has graciously let me post them here.

Cheers,
Bevan.

8 Tips to Battle Training Blues - Article for endurance Junkie Newsletter

Taking a bit long to get back into the swing of things? That break going longer than it was supposed to, with no injuries to blame? Hitting the snooze button too much or just lost your training mojo after a major achievement or bad race?

Well here are a few tips to get things going. I didn´t have a great race in Hawaii and here I am in February with a way too long extended training hiatus and overweight.

Tip #1: Sign up for a race.
Any race. Doesn´t matter if it is not the sport of choice. Running races, ocean swims, cycle road races, club triathlons. Get out and feel the burn and competitive spirit. Being out and enjoying the sport and feel of pushing oneself is a great motivator to do more. Who knows, you may surprise yourself from your layoff form. I just scored silver at the National Sprint Triathlon Champs on zippo training and a very unhealthy Xmas dinner the night before.

Tip #2: Join a local cycle club.
Being a triathlete can mean lots of training and no races or all out "flog-fests". Cycle races are every week for the majority of clubs (we have a choice of 3 each weekend where I live). They are a fantastic way to learn skills to help in triathlons plus get extra strength/time logged on the bike. You may even pick up a training partner or group to help with those long rides in your program.

Tip #3: Jump on the scales / Take a photo of yourself in shorts only.
Looking at this compared to your last race photo/race weight can be some damning evidence of too much fun. Sometimes a reality check is needed. Move that weight and get the diet/training going.

Tip #4: Buy a new kit/gear/gadget/pair of shoes.
Triathletes love gizmo´s and cool gear. New stuff makes you want to try it out. I wouldn´t mind a nice Garmin 500 to get me out on the bike more and check out instant inclines temperatures on my local rides (borrowed one in Hawaii to help race prep and loved it). Sometimes instant feedback options are great as it keeps things interesting and will push you further. Or a nice new race kit that has been personalised (thanks endurance Junkie!).

Tip #5: Remember why you do this sport.
Is it health? Fun? Social? Family orientated? Challenge orientated? Personal development? Sightseeing? Because you can? Mental break from work/stresses? Have a bucket list of triathlon objectives. Read it every day for a week. Not motivated by then? You need a new goal/dream list.

Tip #6: Got Kids?
I want to be around for them. With full time work, training, races, house duties, family-life balance and kid time to organise, I want to be healthy to get the most out of each and be there to play with the kids. I do not want to be physically unable to enjoy my children. Triathlon and its healthy lifestyle aids in my goal to provide for, enjoy time with and love my children. Involve your family in some training-races. Team shirts done with iron-on logo lettering or text are great. My 2yr old daughter cheers on every cyclist that passes us as she thinks they are racing. She tells people "daddy is running/riding" and bolts around the house copying me. Nice to know she is getting the idea of a healthy-fun lifestyle. Alternatively, organise a short race weekend away for the family where the triathlon-race is minimal and family fun is at a maximum. They´ll want you to train more to go on more trips!

Tip#7: Make a bet with family/friends.
Don´t break the bank but make it worthwhile. It could be something like vacuuming the house for the wife/partner for six months if you do not train each day (that would motivate me!). Or make it a dollar amount that goes to a charity or your/other wagers child(s) account. I lost a bet with a mate and he made me do a triathlon. Been hooked since.

Tip #8: Watch a Youtube clip.
Rick and Dick Hoyt, Hawaiian Ironman wars, Olympics, Alcatraz, Roth, ITU races, or athlete highlights. They are out there and easily accessible through the internet. Click on it and get the feel-good Goosebumps chill to get out and train.

So there are a few of the things that get me moving back into the training groove again. Not all will work for everyone but try one that sounds good to you. Have fun and get out on the road.

Train safe, play hard.
Bevan Leach

Physiotherapist/Level 1 Tri Coach/Triathlete.