Maybe the week that was could be seen as my first week of actual, serious, down-to-business training since I crashed in early march. Got out cycling, got my feet wet in the pool and ran some faster miles. Saturday was a good workout.
monday noon: warmup + 20K hard effort on the tri-bike. um. not fast. 32 mins. yesterday's 180K ride seemed to weigh in on my legs.
afternoon/evening: 3h/99K ride on road bike.
tuesday: hill intervals: 15*1.30-1.45. total bike time 1.30h
wednesday: 3h/99K road bike + 1h/11K run. my back is protesting against the drop bar rides.
thursday: swim 10*100m/1.30-1.40. total 1.5K. first swim since the crash. and I felt it. boy did I feel it.
friday: 55 mins bike, inc. 20K hard ride/32 mins. + run 25 mins/6K. first running/cycling in shorts this year.
saturday: 3h/102K ride on the tri-bike +1h/11K run. this was a good workout. felt the fatigue working evening shift afterwards.
sunday: 55 mins bike, inc. 20K hard ride/32 mins. felt like having flamingo legs.
söndag 17 april 2011
tisdag 12 april 2011
On the road again!
A lot of firsts last week: first ride outdoors since I got hit by a car six weeks ago, first ride with a road bike this year, first ride with my new gir's carbon ride.
It all came back to me – what I love about the sport of cycling and triathlon. There's nothing better than the speed and thrill on the road.
Began easily, as I am known to usually do, with a 6 hour ride on sunday. Great fun. Didn't even let the 17-meter-per-second-wind gusts ruin my day.
Next day, I had to try my triathlon/TT bike. WOW. Can't beat the feeling, cruising down the road at 45kph. 55kph sure feels good too, but that's a little harder for me to sustain...
But, after, initally, two weeks of inactivity, then three weeks of indoor cycling on the bike trainer, I must reiterate what I have always been saying: the indoor bike trainer just isn't the same as riding outdoors. It's just too easy on your legs. Great cardiac training, sure, but not enough strain for the legs.
Now, I will have to ride lots and lots of miles to find my legs. And then, there's this thing of me needing to get back to swimming too.
Last week was a good start. 20h15mins, of which 17h15 mins cycling and 3h running. More. More. More.
The first race of the season in Barcelona is coming up awfully fast. I have only one week of running since the crash, and no speed work.
It all came back to me – what I love about the sport of cycling and triathlon. There's nothing better than the speed and thrill on the road.
Began easily, as I am known to usually do, with a 6 hour ride on sunday. Great fun. Didn't even let the 17-meter-per-second-wind gusts ruin my day.
Next day, I had to try my triathlon/TT bike. WOW. Can't beat the feeling, cruising down the road at 45kph. 55kph sure feels good too, but that's a little harder for me to sustain...
But, after, initally, two weeks of inactivity, then three weeks of indoor cycling on the bike trainer, I must reiterate what I have always been saying: the indoor bike trainer just isn't the same as riding outdoors. It's just too easy on your legs. Great cardiac training, sure, but not enough strain for the legs.
Now, I will have to ride lots and lots of miles to find my legs. And then, there's this thing of me needing to get back to swimming too.
Last week was a good start. 20h15mins, of which 17h15 mins cycling and 3h running. More. More. More.
The first race of the season in Barcelona is coming up awfully fast. I have only one week of running since the crash, and no speed work.
söndag 27 mars 2011
Recovering - I think
Slamming into the pavement at 40 mph, I somehow knew I wasn't going to feel the same. In fact, I knew it would hurt as soon as I saw the lady in her car curving in front of me.
Nice 3h cyclocross workout before going to work for an evening shift turned into ten hours of medical examinations, x-rays, endless waiting, emergency surgery and a night at the hospital. In fact, spent the following three days at the hospital with a tube stuck in my chest.
Initially doctors were talking about a couple of fractured ribs, but the x-rays confirmed the worst of fears – a collapsed lung. Must be the scariest words I have ever heard: You seem to have suffered some degree of lung damage.
A lung may collapse due to a tiny hole in the lung sac or lung itself, which lets air into the space between the lung and the lung sac, causing pressure on the lung. Thus the medical therm: pneumothorax. It causes pain and makes it hard to breath.
Not a very good thing for a triathlete. The good news is, all the doctors assured me that I will recover completely and that the injury will not hamper my lung capacity in the future.
Fast forward three and a half week. I began riding on the bike trainer last week, and towards the end of last week I tried to increase the intensity.
I have done some amount of ergocycling. Last week, I racked up some 15.45 hours. I found new ways to make it interesting, writing detailed programmes with climbs and intermediate sprints for every ride.
Today I did a performance test on the bike trainer. I felt good, and had no issues with breathing or pains. I reached precisely the same power level as a few weeks before the accident: 360 watts. I should be able to reach 375 watts, and my maximum heart rate is 195, not 185, but I always quit too easily when I'm doing performance tests on my own.
I have still not dared to try running and swimming is still not possible, due to the pains in my ribs. Hopefully, I will not suffer further setbacks and get back on track with the other disciplines in the coming weeks. I have set my sights on doing a short brick run on saturday.
Nice 3h cyclocross workout before going to work for an evening shift turned into ten hours of medical examinations, x-rays, endless waiting, emergency surgery and a night at the hospital. In fact, spent the following three days at the hospital with a tube stuck in my chest.
Initially doctors were talking about a couple of fractured ribs, but the x-rays confirmed the worst of fears – a collapsed lung. Must be the scariest words I have ever heard: You seem to have suffered some degree of lung damage.
A lung may collapse due to a tiny hole in the lung sac or lung itself, which lets air into the space between the lung and the lung sac, causing pressure on the lung. Thus the medical therm: pneumothorax. It causes pain and makes it hard to breath.
Not a very good thing for a triathlete. The good news is, all the doctors assured me that I will recover completely and that the injury will not hamper my lung capacity in the future.
Fast forward three and a half week. I began riding on the bike trainer last week, and towards the end of last week I tried to increase the intensity.
I have done some amount of ergocycling. Last week, I racked up some 15.45 hours. I found new ways to make it interesting, writing detailed programmes with climbs and intermediate sprints for every ride.
Today I did a performance test on the bike trainer. I felt good, and had no issues with breathing or pains. I reached precisely the same power level as a few weeks before the accident: 360 watts. I should be able to reach 375 watts, and my maximum heart rate is 195, not 185, but I always quit too easily when I'm doing performance tests on my own.
I have still not dared to try running and swimming is still not possible, due to the pains in my ribs. Hopefully, I will not suffer further setbacks and get back on track with the other disciplines in the coming weeks. I have set my sights on doing a short brick run on saturday.
måndag 28 februari 2011
Dry asphalt
Had almost forgotten what cycling is all about – it's supposed to be fun, fresh air, and not just staring at the wall. After riding nothing but the bike trainer for three chilling cold weeks I hit the road with my cyclocross bike on saturday and sunday. Saturday was a little rough, with some 7 meters per second headwind going home, but sunday was just great. Dry asphalt...Sweet.
Last week was a good week, all in all.Good performances in swimming and running sessions. But today, monday, I'm feeling pretty wasted and having a day off training. This week will be easier.
21.2-27.2
mon 3 h run/33km. nice and easy pace. first long run in a while. no problem despite that.
tue 3 h walk in deep snow. great stuff. average heart rate 124, so not very intense, but a little different workout for the hip and thigh muscles.
wed swim 50 m pool (2*400m/6.31/6.30 +300m/5.05+200m/3.10+100m/1.25). the 400 m was a season's best. did the second half using paddles.
thu 3 h bike trainer/245 watt + 1 h run/4.45/km.
fri run interval session indoor track. 5*1000m 4.15-3.30-4.15. I think it was my best running session this winter. some upper body strength training as well.
sat 4 h cyclocross/112 km. tough wind. but warm.put some effort into it for the last hour, into the headwind.
sun 5 h cyclocross/140km + 30 mins run. even warmer.today as well, I put the pedal to the metal for the last hour.
total 21 hours
Last week was a good week, all in all.Good performances in swimming and running sessions. But today, monday, I'm feeling pretty wasted and having a day off training. This week will be easier.
21.2-27.2
mon 3 h run/33km. nice and easy pace. first long run in a while. no problem despite that.
tue 3 h walk in deep snow. great stuff. average heart rate 124, so not very intense, but a little different workout for the hip and thigh muscles.
wed swim 50 m pool (2*400m/6.31/6.30 +300m/5.05+200m/3.10+100m/1.25). the 400 m was a season's best. did the second half using paddles.
thu 3 h bike trainer/245 watt + 1 h run/4.45/km.
fri run interval session indoor track. 5*1000m 4.15-3.30-4.15. I think it was my best running session this winter. some upper body strength training as well.
sat 4 h cyclocross/112 km. tough wind. but warm.put some effort into it for the last hour, into the headwind.
sun 5 h cyclocross/140km + 30 mins run. even warmer.today as well, I put the pedal to the metal for the last hour.
total 21 hours
söndag 20 februari 2011
Tougher week-easier week
Cut down the volume this week, due to a range of different factors. Logged some good hours the week before (see below) and thought an easier week with focus on doing quality work and feeling strong for every workout would be timely. Also, the weather was bizarrely cold which disencouraged me from doing any bricks before sunday. And then, this usual problem – lots of work getting in the way.
Been training a lot on the bike trainer. Or, not a lot, but it feels like quite a bit, because the trainer makes for much more intense training than riding outdoors. I do think it's smarter than going outdoors in -15 celsius for skiing or, for example, commuting with the bike.
7.2-13.2
mon swim 50 m pool 2*(400m+300m+200m+100m)
tue 45 min bike trainer inc. 20 min gas gas/325 watt. hurt.
wed run track session 10*1000 m/pyramid scheme: 4.25-4.15-4.00-3.30-4.00-4.15-4.25. +squats/leg extensions.
thu 4 h bike trainer/245 watts + 1h run
fri rest day
sat 4 h bike trainer/245 watts + 1 h run
sun 3 h bike trainer/245watts + 1h run
total: 16h30 min
14.2-20.
mon swim 50 m pool 2*(400m+300m+200m+100m)
tue 45 min bike trainer inc. 20 min gas gas/325 watt. hurt. much so.
wed run track session 10*1000 m/pyramid scheme: 4.25-4.15-4.00-3.30-4.00-4.15-4.25. +squats/leg extensions.
thu 4h bike trainer.steady 245watt. contrary to popular beleief, this is not one of my favourite workouts.
fri swim 50m pool 20*100 m/1.30/start every 2.00.
sat 1.05h h bike trainer inc. 20 min afterburner/325 watt/avg HR 174 bpm. ouch, that really, really hurt.
sun 3 h bike trainer 245 watt + 1 h run. felt quite strong today. felt good to get out at least ONCE this week.
total: 12.05 h.
Been training a lot on the bike trainer. Or, not a lot, but it feels like quite a bit, because the trainer makes for much more intense training than riding outdoors. I do think it's smarter than going outdoors in -15 celsius for skiing or, for example, commuting with the bike.
7.2-13.2
mon swim 50 m pool 2*(400m+300m+200m+100m)
tue 45 min bike trainer inc. 20 min gas gas/325 watt. hurt.
wed run track session 10*1000 m/pyramid scheme: 4.25-4.15-4.00-3.30-4.00-4.15-4.25. +squats/leg extensions.
thu 4 h bike trainer/245 watts + 1h run
fri rest day
sat 4 h bike trainer/245 watts + 1 h run
sun 3 h bike trainer/245watts + 1h run
total: 16h30 min
14.2-20.
mon swim 50 m pool 2*(400m+300m+200m+100m)
tue 45 min bike trainer inc. 20 min gas gas/325 watt. hurt. much so.
wed run track session 10*1000 m/pyramid scheme: 4.25-4.15-4.00-3.30-4.00-4.15-4.25. +squats/leg extensions.
thu 4h bike trainer.steady 245watt. contrary to popular beleief, this is not one of my favourite workouts.
fri swim 50m pool 20*100 m/1.30/start every 2.00.
sat 1.05h h bike trainer inc. 20 min afterburner/325 watt/avg HR 174 bpm. ouch, that really, really hurt.
sun 3 h bike trainer 245 watt + 1 h run. felt quite strong today. felt good to get out at least ONCE this week.
total: 12.05 h.
onsdag 9 februari 2011
31.1-6.2
tried to do some outdoor cycling this week, but I probably chose the worst day. so come sunday, it was back to working on the bike trainer. only one swim this week, typical. if I have a rest day, it's always at the expense of swimming. the weekend took a toll.
mon kicked off a new week with a rest day.
tue 45 mins bike trainer inc.20 min FTP test/326 watt avg, HR 174 avg. + 45 mins run.got assailed by some drunk asshole. nice. the FTP test was 1 watt better than last week.
wed run track workout 10*1000m/3.30-4.15. + strength work/squats + leg raises
thu bike trainer 3.55 h. aerobic pace/245 watt.what? m-o-t-i-v-a-t-i-o-n.
fri swim 2*(400m/6.35+300m/4.55+200m/3.10+100m/1.25) + strength work/bench press+back+triceps. the 400 m was 1s faster than last week.
sat cyclocross bike 4.25 h avg speed 29kph. heavy, wet snow. dirty. fun. + run 30 mins.
sun bike trainer 3h/245watt+ run 1h
total this week 15h, not including strength training.
mon kicked off a new week with a rest day.
tue 45 mins bike trainer inc.20 min FTP test/326 watt avg, HR 174 avg. + 45 mins run.got assailed by some drunk asshole. nice. the FTP test was 1 watt better than last week.
wed run track workout 10*1000m/3.30-4.15. + strength work/squats + leg raises
thu bike trainer 3.55 h. aerobic pace/245 watt.what? m-o-t-i-v-a-t-i-o-n.
fri swim 2*(400m/6.35+300m/4.55+200m/3.10+100m/1.25) + strength work/bench press+back+triceps. the 400 m was 1s faster than last week.
sat cyclocross bike 4.25 h avg speed 29kph. heavy, wet snow. dirty. fun. + run 30 mins.
sun bike trainer 3h/245watt+ run 1h
total this week 15h, not including strength training.
fredag 4 februari 2011
Thoughts on nutrition
I've been thinking (yes, I do that too - occassionally). I have always thought the metabolic requirements of ironman triathlon and the use of carbonhydrates are largely misunderstood, and after reading Jonas Colting's Den nakna hälsan I'm even more convinced.
The key to competing in ironman triathlons is learning to swim, bike and run as fast as possible without having to go into the red zone, i.e. burn mostly carbon hydrates as energy. Because if you go there, you'll end up walking pretty soon. So why do so many triathletes train to eat and drink carbs every 10-15 minutes? Quoting Colting here – did the paleolitic man ingest power gels every 15 minutes when he chased down prey for hours, or days? No, he was starving and running on reserves (fat and protein).
It is a myth that one needs to keep ingesting carbonhydrates in order to maintain an intense effort level. That is true only if you have adapted your body to consuming sugar all the time.
It is surely possible – and necessary – to do an entire race on glucose (blood sugar) and glycogene (carbs stored in muscles and liver) - if it is an olympic distance or shorter race. Not an ironman. The glycogene reserves are at tops 500 g, which is 2000 calories. It takes some 8 000 - 10 000 calories to do an ironman. Simple maths. Even I can do it.
I have for years been training long sessions using mostly water. For a 5h brick, bike+run, I might eat one energy bar (40g carbs) split into pieces. Some people eat at least one bar an hour. And they would find it impossible at first to run on water. During races, I might have two bars during the bike (5h) and perhaps 40-50 grams of carbon hydrates consisting of a mix of bars and gels during the run.
I'm not a world champion but still, I do at least as good or better as friends with similar aerobic capacity who eat the "recommended" 60g carbs/hour. You just have to learn to burn fats.
During some phases of a long race an energy gel can be very useful in order to get a quick boost (did that in Zurich last summer). But once you have ingested one energy gel you will have to keep eating them every 20-30 minutes or so, because the quick boost will result in a glucose dip and eventually cause your blood sugar to drop even lower than it was before.
Also, a lot of the energy products out there on the market are merely junk. Glucose syrupe and citric acid. You can save a lot of money by just buying candy instead.
I prefer musli bars. For example Vitargos Energikakan or High 5:s energy bar containing fruit and fructose deliver more longlasting energy. (Not sponsored, just my opinion.)
Some say training on reserves is detrimental for your recovery, and eating a lot of carbs during a workout makes you ready for another workout quicker. True, you can probably fill your glycogene stores faster. But that is not the key factor limiting your training schedule. The main limiting factor is your hormones and the time it takes to repair the muscle damage a workout causes.
The key to competing in ironman triathlons is learning to swim, bike and run as fast as possible without having to go into the red zone, i.e. burn mostly carbon hydrates as energy. Because if you go there, you'll end up walking pretty soon. So why do so many triathletes train to eat and drink carbs every 10-15 minutes? Quoting Colting here – did the paleolitic man ingest power gels every 15 minutes when he chased down prey for hours, or days? No, he was starving and running on reserves (fat and protein).
It is a myth that one needs to keep ingesting carbonhydrates in order to maintain an intense effort level. That is true only if you have adapted your body to consuming sugar all the time.
It is surely possible – and necessary – to do an entire race on glucose (blood sugar) and glycogene (carbs stored in muscles and liver) - if it is an olympic distance or shorter race. Not an ironman. The glycogene reserves are at tops 500 g, which is 2000 calories. It takes some 8 000 - 10 000 calories to do an ironman. Simple maths. Even I can do it.
I have for years been training long sessions using mostly water. For a 5h brick, bike+run, I might eat one energy bar (40g carbs) split into pieces. Some people eat at least one bar an hour. And they would find it impossible at first to run on water. During races, I might have two bars during the bike (5h) and perhaps 40-50 grams of carbon hydrates consisting of a mix of bars and gels during the run.
I'm not a world champion but still, I do at least as good or better as friends with similar aerobic capacity who eat the "recommended" 60g carbs/hour. You just have to learn to burn fats.
During some phases of a long race an energy gel can be very useful in order to get a quick boost (did that in Zurich last summer). But once you have ingested one energy gel you will have to keep eating them every 20-30 minutes or so, because the quick boost will result in a glucose dip and eventually cause your blood sugar to drop even lower than it was before.
Also, a lot of the energy products out there on the market are merely junk. Glucose syrupe and citric acid. You can save a lot of money by just buying candy instead.
I prefer musli bars. For example Vitargos Energikakan or High 5:s energy bar containing fruit and fructose deliver more longlasting energy. (Not sponsored, just my opinion.)
Some say training on reserves is detrimental for your recovery, and eating a lot of carbs during a workout makes you ready for another workout quicker. True, you can probably fill your glycogene stores faster. But that is not the key factor limiting your training schedule. The main limiting factor is your hormones and the time it takes to repair the muscle damage a workout causes.
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