Showing posts with label computrainer. Show all posts
Showing posts with label computrainer. Show all posts
Monday, August 08, 2011
Wednesday, July 13, 2011
Wednesday, May 25, 2011
Tuesday, March 08, 2011
Saturday, January 22, 2011
Its starting to pay off .....
Observational snippets for the few weeks.
Runners in London don't say hi !
Cyclists in London are nuts.
Belkin customer support is pain free
In a year I have used my bread maker 3 times - Kelly said I would and I ignored her
Getting up in winter is hard !
Running gets harder the more you do it
Swimming gets harder the less you do it.
I don't suit a tatty grey beard
I don't suit long hair - get it cut !
Hawaiian coffee is ace !
To the present......
Life's a bit up and down at the moment, with the wedding coming up, having the chance to do overtime can't be missed but most of what I do needs to be done at the weekend, so the family time and training volume can suffer. Its a "Catch 22" but one I can't complain about, with uncertainty in the market for peoples jobs, to have that choice means I have to be positive on both counts. I suppose the key to keeping all the candles burning is plenty of rest and eat well, a couple of new targets for the rest of the year.
As for the training, over the last 4 weeks consistency has been the key, I have consistently not been in the pool :-) but the other 2 disciplines have shown signs of life !
Swimming
It's a hard slog trying to get to the pool but I should just HTFU and get on with it, no excuse, time management is the key, late nights and not getting up in the mornings is a cycle I can't break at the moment but its on my shitlist to sort out for next month, my swim coach is on the case and this week I have already swum twice, woohoo !!! My aim, 4 times a week, training plan has been adjusted already. Finding a 50m pool with a tri swim session on a Monday night is a real bonus.
Running
I am happiest about my running, this time of year my weakest historically as I come out of the 'fat' period over Xmas. I have managed 4 runs a week consistently over the last 4 weeks. With two competitions running on the web, 'Jantastic' and the RW transatlantic challenge to motivate me and lack of pool time I have kept the work up, in 4 weeks I have clocked up 116 miles, so nearly 30 a week.
Yesterday, the work paid off. I PB'd at Helsby with a 1.27.30. Previous best was at Helsby 2006 in 1.27.41. I also negative split with a 43.58/43.32. All in all very happy with the running. It was also great to see the Warrington lads out with Phil from D&M Cycles pulling out some good early season results.
Cycling
To the bike - as you can see from the new sponsor logo, I am now officially sponsored by Computrainer for 2011, very pleased. Got an email from Simon Ward this week bigging up the new year to all of the sponsored athletes and hoping for great results etc and I was in very esteemed company, Leanda Cave, Philip Graves, Yvette Grice and Rachel Joyce to name drop a few lol! Don't quite fit into their league at all but as I have been reminded, a sponsored athlete is a sponsored athlete.
So, lets explain the Computrainer goals, 'schimples', using a baseline test called a CP20, improve your average wattage output for this test by 10% over a 5 month period, or 2% every 4 weeks.
The CP20 (20mins all out) is used to work out your Functional Threshold Power (FTP) which is the maximum average watts you can hold for an hour. By doing a CP20 you can work out a percentage of FTP without knackering yourself up for a few days. Just use 95% of the CP20 watts, so CP20 * 0.95 = FTP. Have I lost you yet ?
The first test I did was on the 19th December, results were.
Watts - 293w HR ave - 163 RPM ave - 92
I redid the test on Saturday just gone and after 4 weeks the results are.
Watts - 304w HR ave - 158 RPM ave - 86
I have got to be happy with a 3.75% improvement and the heart rate has dropped as well by 5 beats. Definitely going in the right direction. With the December result as my baseline I am basically aiming at 322watts by May 21st. Watch this space.
To be able to jump on the CPT for 3 hours steady or a 1 hour interval session has made all the difference to early season winter training. Its a great tool and over the moon to be using it this year.
Next step is to send a decent picture for Simon to use in the marketing for 2011, god that will be tough, finding a decent picture mmmm, not easy.
Future
Short term goals over the next 4 weeks, the main targets are CPT improvement, maintain 4 runs a week and get in the damn pool ! All while working and putting family first, just as well I love this triathlon lark !
I am also going to plan out the next 6-8 months of racing, Helsby has given me the bug back and I like the feeling, might not like the recovery but that's what happens when you average a race at 167bpm but finish on 181bpm, trying not to throw up - even pacing Mr Rose next time !!!!
Rosey.
Runners in London don't say hi !
Cyclists in London are nuts.
Belkin customer support is pain free
In a year I have used my bread maker 3 times - Kelly said I would and I ignored her
Getting up in winter is hard !
Running gets harder the more you do it
Swimming gets harder the less you do it.
I don't suit a tatty grey beard
I don't suit long hair - get it cut !
Hawaiian coffee is ace !
To the present......
Life's a bit up and down at the moment, with the wedding coming up, having the chance to do overtime can't be missed but most of what I do needs to be done at the weekend, so the family time and training volume can suffer. Its a "Catch 22" but one I can't complain about, with uncertainty in the market for peoples jobs, to have that choice means I have to be positive on both counts. I suppose the key to keeping all the candles burning is plenty of rest and eat well, a couple of new targets for the rest of the year.
As for the training, over the last 4 weeks consistency has been the key, I have consistently not been in the pool :-) but the other 2 disciplines have shown signs of life !
Swimming
It's a hard slog trying to get to the pool but I should just HTFU and get on with it, no excuse, time management is the key, late nights and not getting up in the mornings is a cycle I can't break at the moment but its on my shitlist to sort out for next month, my swim coach is on the case and this week I have already swum twice, woohoo !!! My aim, 4 times a week, training plan has been adjusted already. Finding a 50m pool with a tri swim session on a Monday night is a real bonus.
Running
I am happiest about my running, this time of year my weakest historically as I come out of the 'fat' period over Xmas. I have managed 4 runs a week consistently over the last 4 weeks. With two competitions running on the web, 'Jantastic' and the RW transatlantic challenge to motivate me and lack of pool time I have kept the work up, in 4 weeks I have clocked up 116 miles, so nearly 30 a week.
Yesterday, the work paid off. I PB'd at Helsby with a 1.27.30. Previous best was at Helsby 2006 in 1.27.41. I also negative split with a 43.58/43.32. All in all very happy with the running. It was also great to see the Warrington lads out with Phil from D&M Cycles pulling out some good early season results.
Cycling
To the bike - as you can see from the new sponsor logo, I am now officially sponsored by Computrainer for 2011, very pleased. Got an email from Simon Ward this week bigging up the new year to all of the sponsored athletes and hoping for great results etc and I was in very esteemed company, Leanda Cave, Philip Graves, Yvette Grice and Rachel Joyce to name drop a few lol! Don't quite fit into their league at all but as I have been reminded, a sponsored athlete is a sponsored athlete.
So, lets explain the Computrainer goals, 'schimples', using a baseline test called a CP20, improve your average wattage output for this test by 10% over a 5 month period, or 2% every 4 weeks.
The CP20 (20mins all out) is used to work out your Functional Threshold Power (FTP) which is the maximum average watts you can hold for an hour. By doing a CP20 you can work out a percentage of FTP without knackering yourself up for a few days. Just use 95% of the CP20 watts, so CP20 * 0.95 = FTP. Have I lost you yet ?
The first test I did was on the 19th December, results were.
Watts - 293w HR ave - 163 RPM ave - 92
I redid the test on Saturday just gone and after 4 weeks the results are.
Watts - 304w HR ave - 158 RPM ave - 86
I have got to be happy with a 3.75% improvement and the heart rate has dropped as well by 5 beats. Definitely going in the right direction. With the December result as my baseline I am basically aiming at 322watts by May 21st. Watch this space.
To be able to jump on the CPT for 3 hours steady or a 1 hour interval session has made all the difference to early season winter training. Its a great tool and over the moon to be using it this year.
Next step is to send a decent picture for Simon to use in the marketing for 2011, god that will be tough, finding a decent picture mmmm, not easy.
Future
Short term goals over the next 4 weeks, the main targets are CPT improvement, maintain 4 runs a week and get in the damn pool ! All while working and putting family first, just as well I love this triathlon lark !
I am also going to plan out the next 6-8 months of racing, Helsby has given me the bug back and I like the feeling, might not like the recovery but that's what happens when you average a race at 167bpm but finish on 181bpm, trying not to throw up - even pacing Mr Rose next time !!!!
Rosey.
Thursday, December 16, 2010
Literary Success and a thirst for consistency
It has been 7 long weeks since my last confession and I feel like I have been reborn, ok, far too many religious images there for me but I have had a few very good weeks recently.
OK, in brief, the training for November, it wasn't the most consistent, I had a good first week, then I was in London for a week on a course, after what seemed like a good idea attending an aerobics type tabata session on the Tuesday I couldn't walk for a week, school boy error, my own fault, but you learn, hopefully.
After restarting my training I was interupted with a bout of illness, and I mean REALLY ill, I lost 9lbs in 24 hours, bad food that did me no favours in the training stakes, I battled on for a few days but had no energy for the next 2 or 3 days even though I had my appetite back. I chilled until the weekend, hoping mates on the long ride would help me get back into it, no such luck, family comes first and family called.
After this 2 weeks of not training I was hit with the dreaded CBA'itis ! Its a killer, I just didn't want to do anything, lost it completely, training took a back seat to family, my work and beer again.
What to do ? well what can you do ? I didn't fight it, I waited for the good voice in my head to kick in and tell me that I was being an idiot, that took about 4 days, ever since then I have built back up to the last fortnight, consistent and even-paced. Swimming was the hardest to come back from, the weather has been very bad and getting up early doors is not my favourite, I love my turbo and running (on the treadmill mostly at the moment) so that was easier, I really wanted to get to the pool though and I think I won that battle.
OK, so to December and why so happy .....
I got to see my mum for the first time since Kona 2009, she has moved to Scotland near my brother, so myself, Kelly and Teya packed up and visited for the weekend, it was lovely, Teya was doted on the whole weekend, was great to see my brother and family, we had a great laugh in the snow. My mum looked after everything for us and made us really at home, love her loads xx she also got involved with the next bit of amazing news.
Nick Rose (yes, little old me) is going to be the amateur face of Computrainer UK for 2011, woohoo, unbelievable, I won a competition run by Simon Ward of TheTriathlonCoach.com to use and train with a CompuTrainer for 2011.
I am a gadget monster and was gutted when I had to sell my Tacx Cosmos to afford to go to Kona in 2009 so I entered the competition thinking I probably wouldn't win but what have I got to lose.
I wrote my piece while I was in Ayr with my mum getting the final review lol ! I sent it off and hoped for the best.
Then 10 days later I had the call from Simon, 'I would like you to be the face of Computrainer for 2011" he said, I was doing cartwheels while trying to remain professional on the phone, "and all I ask in return is for you to beast yourself regularly using a great bit of kit and then tell a few people how you are improving"
Noooooooooo problemo !!! :-) My winter just got easier and harder at the same time.
The last 4 weeks have been hard for triathletes (well most athletes really) in the UK. I am sure if you come from Canada or Boulder (like anyone over there is reading this lol !!) what we endure is a snow flurry in comparison but to the UK, it has been the end of the world as most people knew it.
So step to today, I have done most of my running in the garage on what now has got to be classed as purchase of the year - Tunturi treadmill and I now have my brand spanking sexy CompuTrainer set up next to it. Below is the picture of me accepting it from Simon in Leeds last week.
Also got to say a great big thanks to Phil at D&M Cycles as he has helped me with a bike specifically to use on the CT as it means I don't have to keep uncabling my road bike everytime we go out, in March I will probably start to use the TT bike on the CT more often to get the position dialed in.
So, Xmas departs and the aim to improve my CP20 by 10% starts here, my initial test is 293w so my aim really is to get to 330w or thereabouts to crack the predicted hour 25mile TT.
I will also be looking at a slightly smaller blog but on a more regular basis to keep up with the training and improvements.
I hope everyone had a great Xmas and the calories are starting to be burned off, looking forward to a great New Year.
Rosey
OK, in brief, the training for November, it wasn't the most consistent, I had a good first week, then I was in London for a week on a course, after what seemed like a good idea attending an aerobics type tabata session on the Tuesday I couldn't walk for a week, school boy error, my own fault, but you learn, hopefully.
After restarting my training I was interupted with a bout of illness, and I mean REALLY ill, I lost 9lbs in 24 hours, bad food that did me no favours in the training stakes, I battled on for a few days but had no energy for the next 2 or 3 days even though I had my appetite back. I chilled until the weekend, hoping mates on the long ride would help me get back into it, no such luck, family comes first and family called.
After this 2 weeks of not training I was hit with the dreaded CBA'itis ! Its a killer, I just didn't want to do anything, lost it completely, training took a back seat to family, my work and beer again.
What to do ? well what can you do ? I didn't fight it, I waited for the good voice in my head to kick in and tell me that I was being an idiot, that took about 4 days, ever since then I have built back up to the last fortnight, consistent and even-paced. Swimming was the hardest to come back from, the weather has been very bad and getting up early doors is not my favourite, I love my turbo and running (on the treadmill mostly at the moment) so that was easier, I really wanted to get to the pool though and I think I won that battle.
OK, so to December and why so happy .....
I got to see my mum for the first time since Kona 2009, she has moved to Scotland near my brother, so myself, Kelly and Teya packed up and visited for the weekend, it was lovely, Teya was doted on the whole weekend, was great to see my brother and family, we had a great laugh in the snow. My mum looked after everything for us and made us really at home, love her loads xx she also got involved with the next bit of amazing news.
Nick Rose (yes, little old me) is going to be the amateur face of Computrainer UK for 2011, woohoo, unbelievable, I won a competition run by Simon Ward of TheTriathlonCoach.com to use and train with a CompuTrainer for 2011.
I am a gadget monster and was gutted when I had to sell my Tacx Cosmos to afford to go to Kona in 2009 so I entered the competition thinking I probably wouldn't win but what have I got to lose.
I wrote my piece while I was in Ayr with my mum getting the final review lol ! I sent it off and hoped for the best.
Then 10 days later I had the call from Simon, 'I would like you to be the face of Computrainer for 2011" he said, I was doing cartwheels while trying to remain professional on the phone, "and all I ask in return is for you to beast yourself regularly using a great bit of kit and then tell a few people how you are improving"
Noooooooooo problemo !!! :-) My winter just got easier and harder at the same time.
The last 4 weeks have been hard for triathletes (well most athletes really) in the UK. I am sure if you come from Canada or Boulder (like anyone over there is reading this lol !!) what we endure is a snow flurry in comparison but to the UK, it has been the end of the world as most people knew it.
So step to today, I have done most of my running in the garage on what now has got to be classed as purchase of the year - Tunturi treadmill and I now have my brand spanking sexy CompuTrainer set up next to it. Below is the picture of me accepting it from Simon in Leeds last week.
Also got to say a great big thanks to Phil at D&M Cycles as he has helped me with a bike specifically to use on the CT as it means I don't have to keep uncabling my road bike everytime we go out, in March I will probably start to use the TT bike on the CT more often to get the position dialed in.
So, Xmas departs and the aim to improve my CP20 by 10% starts here, my initial test is 293w so my aim really is to get to 330w or thereabouts to crack the predicted hour 25mile TT.
I will also be looking at a slightly smaller blog but on a more regular basis to keep up with the training and improvements.
I hope everyone had a great Xmas and the calories are starting to be burned off, looking forward to a great New Year.
Rosey
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