my first draft

i've never drafted before. it's illegal in triathlon, so what's the point?

let's be honest, i haven't even understood what drafting really was. sure i knew it meant you stayed close to the cyclist ahead + saved energy, but that was about the extent of it.

yesterday i was out cycling with the group, and one of the guys suggested i draft off another two boys. we hit a hill, and they were off. just keeping up with them was hard work, but i was managing. i looked down and we were on 20 kph. a few minutes later, and we were on 22 kph. never in the history of my ass on that cycle seat have i gained speed going up a hill. nice.

on the way home, four of us took formation, me at the back. again, it was hard work keeping up with the boys, but once i was there it was a little easier. i looked down at one point and we were comfortably hitting 36 kph. sweet!

so, drafting, how did it feel? to be honest, i was expecting some sort of lovely magical pull dragging me forward with my legs barely moving. but it wasn't like that. i couldn't *feel* anything different, but then when i looked at my speed i was much faster than i usually would be with that level of exertion.

it took quite a bit of effort, being close enough to the person ahead without hitting their wheels. i was guilty of watching their wheel, but according to the folks at livestrong.com that isn't the right way

http://www.livestrong.com/video/3808-draft-cycling/

i'm not used to cycling close to other people, so this is something i think will definitely increase my cycling confidence. and also push my cycling, because keeping up with a faster group takes you outside your comfort zone.

and makes you go faster. and that, i like.

winter fitness assessment; wowsers

hello jabba

triathletes globally have, in months past, reduced their training and increased their holiday eating. for some, they picked themselves up with the new year, others are still struggling to get on the bike in the arctic conditions.

i'm no exception. training in summer was a five day a week affair, now i'm sitting at two - three day max. my intensity has dropped as well.

in triathlon maths, this should mean my eating has subsided also, but like most other tri-ers in the world of winter training my input hasn't always matched my output and here we have the gaining of two kilos.

two kilos; hardly a gain to loose sleep by. however it did prompt me to wonder how my overall fitness had changed as a result of the reduced training - so i booked myself into a fitness assess at the gym.

i knew the results wouldn't be pretty, but i wanted something to re-focus on when i start training properly again. what's the point in just hearing the good news, right?

here's how i compared from 5 days a week high intensity training, to 2/3 days a week low intensity;

height: 174 cms > 174cms (no change!)

weight: 60 kilos > 62 kilos

body fat: 12.8% > 16%

waist: 25 inches > 25 inches

hips: 37 inches > 37 inches

i'm very surprised that my measurements have remained static while my body fat and weight have increased. most of my winter training has been weights based - but instead of gaining muscle it seems as though i've been turning muscle into fat?!? how can this be?

to be honest, i did starve myself a little before the first assessment, could my lack of water/food skewed the body fat results? or does weight training really do this little?

the results haven't made me want to start training at higher intensity yet; but add another kilo into the mix and i'll be forced to reconsider :)

super exciting gear update

two posts in one week! woaha! and you thought your day couldn't get any better!

i've noticed a few people (myself included) tend to give gear reviews when they first buy gear. but what happens a few months down the track, when the novelty has worn off and the cracks are beginning to show? here's the g-o

1. cateye strada wireless cycle computer pros: i have only good things to say about this cycle computer. it does everything you want (average speed, are you now cycling faster or slower than your average, distance, max speed, overall distance). it's borderline hard to pop out so no accidents on the road, and would be challenging to steal quickly (you need to know the trick)

cons: BUT now that i have my sweet little Garmin, did i really need the cycle computer? No. now my cycle computer is a bit redundant. so something to keep in mind if you're thinking of Garmin investing down the track.

conclusion: don't buy a cycle computer if you're thinking of getting a Garmin.


2. H20 waterproof ipod and headphones


pros: swimming for ages without noticing the time?! bliss! i'm not sure why these aren't more popular, because they really are brilliant. hands up if you get a bit bored swimming... well no longer! i looove listening to podcasts. super.

cons: the headphones are *rubbish.* one doesn't work at all and the other is so soft i have to wear a swimming cap to hold into my ear to be able to hear. and even then it works itself loose every 10 laps or so. they are also pretty expensive, so i need to get these back to the guys to see about a replacement. and, another con, you look like a total idiot.

conclusion: if you've got cash, i'd drop it on these babies. but keep the warranty close by.


3. knee length compression socks
pros: they keep you warm. they compress (duh). they turn your summer running/cycling gear into winter gear - big bonus. did i notice better recovery time? slightly, but perhaps that was mental.

cons: i bought my pair from the London Marathon Store and the dude who sold them to me said he doesn't use the ones with toes, his cut off at the ankle. i couldn't understand why you'd get those ones, so i got the ones like above, a full sock. BUT now i get it. the sock has a tight compressiony band across the middle of the foot and on long runs this was *really* uncomfortable. it felt like my foot was choking. the next day i could barely walk from the pain/tightness on the top of my foot where the band was.

conclusion: if i was going to invest in compression, i'd get the leg/calf only ones. you don't want to screw around with your feet. they're just too important.

4. Garmin 310 XT

it's been a month since my affair with the Garmin. so where are we at?

pros: the heart rate strap is uber comfy. soft fabric, lovely. i have mine on almost the tightest possible setting and there's ladies smaller than me out there - so something to check if you're little.

the ease of uploading my data. seriously easy. and love my maps at the end. here's this mornings run around the running track:

seriously; how great is that? (even if it does make me look like a rat in a cage)

and i love the calender function on the garmin connect website (which holds all your data). it has colours and everything. yeaha! does weekly totals and everything. love you calender.



cons: the watch hurts my wrist. it's a bit boney, and there's no cushioning on the *HUGE* watch face, so at the end of long stints i actually get little sore patches from all the rubbing. okay so it's not bringing tears to my eyes, but it does suck.

the satellite reception has been a little dodgy. on two runs it *never* got reception, but has picked up its game since then.

conclusion: it rocks my world. haven't looked back.

5 reasons to be excited

1. i'm going to wales tomorrow. cottage on a farm, middle of nowhere, good friend, bike on the rack, hmmmmm.

2. the spinning instructor today asked me if i was training and i said yes and he said "i thought so." hell yeaha, i look like someone who is training.

3. my last swim was lovely. i was bilateral breathing and using my flippers and doing my drills and it felt sweet.

4. yesterday i took my running gear all the way to work for a lunchtime run and then when it got to lunch i thought Screw This. so i didn't run. and that felt so good it hurt a little.

5. i'm in a good mood today. yipppppeeeee!

the results: first group cycle

today i delved into a world previously unknown; the group cycle. my local tri shop emailed me regarding a womens only cycle, 2 hours, drops and cleats required. i was pretty scared, for lots of reasons; but primarily;

1. i've never cycled in a group before. can i keep up and will i knock them all over like dominos when i struggle to clip in at lights?

2. i'm half deaf. will they try to talk to me and i won't be able to hear them? will they then think i am the *rudest* person ever like 47.8% people do when i first meet them.

3. what the hell are those hand gestures about and will i pick them up quickly, before i miss a crucial right turn? or will they expect me to use the gestures and will i look like a feckin' idiot?

we met at the shop at 8am and snuck looks at eachothers bike. i apologised for the amount of noise my bike, Jesus, was going to make and they asked what the problem was. i pointed, "that is rubbing" (extent of my bike knowledge) and the dude adjusted the gear cable and it was FIXED. damn that was fast. i was thinking of buying a new bike. Jesus has risen (again).

we set off and *immediently* i look like a fool. they crew ahead have jumped lights and crossed at the intersection, onto the footpath. i rarely do this, only in big emergencies when i know the road, so straight away i'm feeling panicked and the woman behind me, who organised it, was yelling instructions at me which of course i couldn't hear. ERG! so i look like a big spaz and did some dodge move across the intersections with cars and cyclists cursing me.

i make note to NEVER cycle outside my comfort zone, even if the group does these things.

we set off, and hit the hills, and then the countryside. for the first 10k i'm feeling a little cautious. i'm careful to keep pace with the leader, without treading on their toes (later i realise that's not the right approach, stupid me). the first time we stop they ask if i usually cycle on my own and i am shamed to admit i haven't group cycled before - and wonder secretly how they could tell. i decide to ask them about the hand signals and looks like they were communicating to me the whole way without me realising. whoops.

we did 35k in total, and by the end of it i was feeling much more relaxed, and would definitely do this again. i learnt a few things about my riding too, from watching the others;

1. i stick to the big chain and do not spin my legs EVER. i feel like i go faster in the big chain. watching the leader, they were spinning but still going faster than me. damnit.

2. i'm so uber cautious it's borderline embarassing. they were zipping here and there and were pretty fearless in traffic. and the hills - they were much faster/courageous. i hit 48kph down a slight decline and i would never normally do that.

3. i kept up. i'm okay.

training this week, like a lot of weeks past, has been hampered by other bits and bobs. however i've managed a 7km run, 2km run, weights, 4km run and now a 35km cycle. first cycle of the new year! time to get these peggies moving!

p.s. bike porn. i'm not quite at this stage with Jesus, but maybe if i had those hot wheels i would be

5 Top Reasons to Detect you're a Tri-Hard Triathlete

in the spirit of "50 Ways to Identify Triathlon Obsession" - here is a list based on being a "tri-hard triathlete." me and training peeps coined this term, and indeed it's the name we now race under. here's our rough and ready definition:

"Tri-Hard Triathlete: a person whose life is triathlon obsessed despite only having participated in a very small number of triathlons, possibly one or two."

it's an easy sport to get sucked into, we've all been there. hell, some of us are still here :)


5 Top Reasons to Detect you're a Tri-Hard Triathlete


5. You've bought triathlon shoe laces before you've registered for your first race.

4. After reading too many tri magazines, you've realised your bike isn't up to scratch. You're thinking about dropping a few thousand £ even though you've only ever raced a super sprint. once.

3. You dream about Kona. Even though you rank in the bottom half of your AG.

2. You've shaved your legs even though you didn't really need to, because it made you feel more like a triathlete.

1. You're completely kitted out in all the latest gear, all technologically enhanced, crazy expensive stuff you know you really need, and then you come across a guy who has done 6 ironmans and he's wearing shorts and a t-shirt and that's it.

and he's faster than you.

weekly totals

this week was tainted by new years celebrations; so i'm surprised i managed to do much at all. the fact i'm actually clocking a 1km run says everything. that was the new years day and was a hefty achievement (as was getting out of bed).

training totals for the week;

thurs; 40 mins weights, 15 minute swim
friday; 1km run
sat; 2km run
sun; 2.5km run, 1.5hours yoga
mon; 20 min swim (assessment)
tues; rest
weds; rest
thurs; bike-run-bike-weights (1 hour)


this week i timed my 100metre swim. i wanted to do this prior to the swim assessment, so i had a benchmark to compare. i did this at a 1.5km pace; and it came in at 1 min 58 secs.

So the london snow hasn't yet melted, which is going to play havoc with getting my long runs in next week. the half marathon is 44 days away and i still haven't managed to continuously run the distance; so there's work to be done.

p.s. i will NOT complain about snow/weather conditions in london while i note that north america has it far worse at the moment. check out steve's answer to snow running: http://iwannagetphysical.blogspot.com/2010/01/two-epic-workouts.html

happy training!