Consistency Is King!

Two months into the year, how is the training going?  After a quick analysis, I’m pretty pleased with the progress and the consistency that I’ve been able to maintain.  As we enter March, I’m also pleased with how I’m starting to feel.

	Swim		Bike		Run		Total
	Sessions	Time	Sessions	Time	Sessions	Time	Sessions	Time
January	4	3:25	7	16:00	18	14:12	29	33:37
February	7	5:00	10	38:25	13	11:15	30	54:40

Training has been pretty consistent, with 29 sessions in January and 30 sessions in February, I’m averaging one session per day.  To date, I have had 12 rest days this year – meaning 47 days of training.  Six ‘rest days’ in February meant 30 sessions were completed in 22 days.

Cycling in February took a massive leap forward, spending more than 38 hours in the saddle.  This included the first LEJOG training weekend, where we covered 160 miles in two days.  During the month, I completed five rides of 100k+, including two 100 mile rides and one 95 miler!  Despite the weather, this riding has been done mainly outdoors, with only two rides on the turbo.  Hopefully this will build some character and mental toughness for the months ahead!  Of course, this might have had something to do with the arrival of my new bike!!

The intensity in running has reduced, with fewer shorter sessions than January.  Two long runs were completed – both 22k.  These long runs will increase in duration in March.

Swimming has returned, completing seven sessions in February.  All of these sessions were in David Lloyd pool before work, averaging 2-2.5k per session.  Technique has been the focus of my swim.  I did attempt a 2k TT towards the end of the month, hitting a negative split 30:15 (15:30 & 14:45) - which is a decent starting point.

I’m still in Base phase 1, meaning the focus has been on zone 2 work (except for some parts of Sunday rides which in some parts get into zone 4 and above!).

I’ve competed in two races so far this year, both going really well, which is encouraging.

·         Helsby (Four Villages) Half Marathon saw a new half marathon PB (1:27)

·         Club Duathlon (5k/15k/3k) saw a 5k run PB (19:25) and then a final 3k run which matched the 5k pace (3:53 per k).

Nutrition is yet to get going.  My weight is dropping (66.4kg on March 1^st from 70kg at the start of the year) – but I’m eating some rubbish!  Biscuits, chocolates and ice cream seem to be the main culprits.  This needs to improve as we move towards Spring.

Looking ahead

March will see the end of Base 1, moving into Base 2 by the end of the month.  This means training will include a little more hard work on top of some of the volume.  Long runs will start to increase in volume too.  Swimming will continue, with the intensity starting to ramp up a little.  Highlights this month include:

·         The second weekend of our LEJOG training in the Lake District.  Once again we will look to ride in excess of 200 miles over the two days, taking in some hilly roads along the way.

·         Round 2 of the Mersey Tri duathlon will add a little fun and high intensity to the programme

·         Liverpool Half Marathon is taking place at the end of the month and all being well will see another PB attempt.

I can’t remember who said this, but I’m pretty sure it was a good coach!

‘Consistent is more important than spectacular. I want the athlete that shows every day and for every play’.