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Norseman Update – 24 June

In Ironman, Norseman triathlon, Simon Ward, Training of TTC (June 24, 2009 1:43 pm)

Its been a month since my last Norseman update and I am now just over 40 days away from the event.

In general the last month has progressed as I would have wanted. I feel as though I am still making progress in my swim & bike fitness. This is evidenced by the 29m24s 2k Swim TT I completed on June 10 (an improvement of 20s in 3 weeks - although I was tired in the previous effort) and a new CP30 best on the bike of 301 watts on June 16. ( In fact this is only 7 watts off my best ever – maybe I’ll beat this before I go to Norseman!). I’ve also been putting in some really good sessions. Last night I swam approx 3.6k steady in just approx an hour. This is very approx as I didnt time it (I know I got in just after 7pm and they stop the lake swim at 8pm) and it’s only a guesstimate that the triangular course in the lake is 450m. In my mind this was about the right effort level for an IM swim and on race day I would probably be happy with that sort of performance.

I’ve also been posting some great bike sessions on the CompuTrainer. For instance the day after the CP30 I held 243 watts for 90 mins on an undulating course. This is very accurate and I’m actually more pleased about this than the CP30. Why? Because the ability to maintain a sub max effort for long periods of time is probably more indicative of fitness for ultraendurance events than having a high threshold. For example Derek Clayton, one time marathon world record holder, had a Vo2 max which was much lower than his competitors. However he was able to race at a higher percentage of his Vo2 max and ultimately his velocity was higher than his competitors!

At the beginning I said I was generally happy. So what is wrong! A couple of months back I did a 2hr hilly run and since then I have been having slight Achilles niggles. Although these have cleared up, favouring the other leg has now led to very tight calves and a reduced running programme. I am still able to run, which I guess is better than in previous years, but from a position of confidence about my running, I am now starting to have a few doubts. However I still have 6 weeks to go and if I can run every other day, although I won’t get much fitter my confidence will grow.

On the plus side I now have my race head on and feel a momentum growing. This means I’m eating well so the weight loss is happening. I’m getting at least 8hours sleep a night and stretching most days. I’ve hardly missed a (planned) training session for 6 weeks. It feels as though I’m really peaking not just in terms of training volume but mentally as well.

Far from feeling as though it is a complete drudge, I’m actually getting goose bumps every time I think about the race. On one hand I can’t wait for the day and on the other I know there is still a good 6 weeks of training to be done before then. The best way to manage this is to stay focussed on “the now”; just doing what I have to do at this moment and trying to avoid the future stuff until it gets here.

Stay healthy & have fun,

Comments (1)

1 Comment »

1
Just noticed you on the list and had a quick scan of your blog. Sounds like you’re having a good run in. When did you last go long?

Comment by mrchopsaloty — June 24, 2009 @ 2:18 pm