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Norseman 2009 – February update

In Norseman triathlon, Simon Ward, Training of TTC (March 18, 2009 9:12 pm)

One of the basic principles of a training programme is to have progressive overload - small regular increases in the training load (frequency, duration, intensity) so that the body is constantly having to adapt (another training principle) and grow stronger.

On that basis, February was a good month. I still had to contend with working 3 weekends out of 4 which seriously curtailed my cycling volume, but nevertheless I still managed to hit all of my goals.

Roughly I managed the following each week

Swim – 3 sessions totalling 8-9k

Bike – 4-5 hours with some high power outputs on the Velotron

Run – 3runs totalling 2hours (and no injuries!!)

Strength & Conditioning 2-3 sessions of 20-30 mins duration

Swimming – as long as I swim regularly this usually takes care of itself and I can still swim off a 1m30s/100m turnaround in a long course pool (50m). As long as I can keep doing this then I am always capable of a sub 60min IM swim

Bike – Still riding the Velotron (VT)and not getting much riding outdoors but I have to make the most of my time so indoor riding is far better for me and as I said last time the VT is so smooth I can sit on it for hours. At the end of Feb. we travelled to Lanzarote and although most of the training was in March (so more of that in the next update) I was very comfortable on our 5 hours hilly ride.

Run – This is where I need the confidence. To have a good race at the Norseman I have to run consistently between now and August 8. Each month I need to see some improvement. Having missed so much running inthe last few years I’m actually happy just to run without any real time targets (or toys). I’m just enjoying running without pain, either during the run or the next morning. The goal for this month was to be able to complete a 60 min run and regularly hit 2hrs per week. I managed this twice and also did 2 x 1hr runs so I’m happy

S&C – Still getting it done on a regular basis. The only worry is that I am a bit heavier (82kg)at this time of year than in previous years. Not sure if I have gained muscle or fat. probably a bit of both but I’ll take the muscle, thank you! However I can’t race at this weight so I have to start dropping the kg’s somehow. I guess that means less wine and chocolate!!

Summary – An improvement on January and still hitting my goals. CONSISTENCY IS THE KEY TO SUCCESS so as long as I can continue in this manner I risk getting to the big day in great shape.

Back in 4 weeks for another update

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