Back on the waggon!!

So I am just after completing 100 lengthes of hotel Ballina pool and now resting on my sofa and about to settle into a nice bowl of veg soup there is probably no better time to catch up on my blogging.

The last 2 weeks have been quite busy with me taking part in the Black Sod Triathlon as part of a relay team, taking on my first open water swim in about 2 years and really upping the ante on my training volume.

I will start off first with the 10 kilometre run that I completed in the Black Sod, having only run this distance twice in the past and both times being on a treadmill I wasn't sure what to expect come the race. I had laid out a pretty foolproof plan whereby I was hoping to run at a Pace of about 4:30min per kilometre, from what I had heard the run was quite difficult with a large number of hills and a beach with deep sand to overcome on the route. Upon my teammate getting back from the bike leg it was up to me to embark on the run, I used my GPS running watch to set an initial pace about 4min per kilometre, I stuck with this for the first 3K and at that point I picked up the pace dropping the average speed per kilometre to about 3:45 unfortunately this did not last long and the terrain  slowly started to fight back, I dug in deep and maintained the best pace possible to come across the finish line in 40:14. This is a personal best for me and I'm keen to increase my performances further.

The week after Black Sod I decided to take part in a bit of open water swimming, I have swam in open water a few times in the past mainly in the salmon run triathlon and once or twice in the pier in Enniscrone, so I knew this was going to take some getting used to. I borrowed a wetsuit from another triathlete hear in Ballina and luckily it fitted me pretty good, from there I went to the pier in Enniscrone and joined by 3 other swimmers we completed about 2 kilometres of open water work.

I could really feel it in my body the following day my neck was quite stiff and I could tell my arms have worked very hard battling in the choppy water. I suppose a lot of people might be wondering why I am going so crazy into the swimming it is mainly down to the fact that I I'm looking to take part in the Killary Harbour swim which is 3.9 kilometres in length, I know for a fact that this is going to be quite a challenge but if I can keep the work up over the next 2 weeks I have no doubt that I will be capable of completing the event.

Pretty much to finish off this post I'm going to give a little recap on the bike training that I have been doing over the last while I mentioned in my previous blogs I have been working on a nice and progressive strength and conditioning program with my free squat now up to 100kg for 3 sets of 8 reps in the gym. I have started to add some 1 to 2 hour road bike sessions to steadily start building back up my endurance base. All of this in combination with my running and swimming should really increase my fitness and prevent me from gaining any unnecessary weight over the next few months.

More to come!!

Ready to run!!

For the last while I have been steadily introducing myself into some running, it's been quite a while since I have properly ran I'd say about 3 years but when I did I generally operated alright.

I started my running by taking to the treadmill it's the best route to begin, pace can be controlled, the extra spring reduces delayed onset muscle soreness and no one can see me struggling pathetically as I attempt to build my aerobic capacity to a reasonable state.

The one thing I enjoy about it is how aerobically demanding it is, gasping for breath as you fractionally increase the pace in any way shape or form. As equipment goes a pair of €70 runners on my feet some GAA shorts and one of the many ras t-shirts I've gathered and I was off.

I did about 2 week's on the treadmill and then took part in the local park run last saturday, it was seriously enjoyable I started a bit quick and paid later on but I still found it great.

This evening I joined the Fit For Life running group for a bit of speed work on the track where we completed a pyramid session. Honestly it was pretty tough going, my legs are hanging off me now as I type but hopefully it will bring me on a bit more. Unfortunately I had completed a pretty severe crossfit session that morning followed by an hour mountain biking in the woods prior so no doubt that's adding to my suffering ...

More to come.

2015 it's almost gone!!

As the 2015 road cycling season comes to an end I suppose I am pretty happy with how things went throughout the season. 2015 in itself was not as successful as 2014 but having started a full time job and purchased a home I believe I got the best out of it. From time to time I came down with illness and a few niggles and small injuries slowed my progress but I kept positive and forged on through. It has probably been about 5 weeks since I put together a number of good quality sessions one after the other and due to this I have decided to call my Road season to an end.

I recently joined the hotel Ballina gym and pool and will be training there over the next few months as the evenings slowly get shorter and the darkness closes in. I have started a steady but progressive cross training program which comprises of a combination of weights, running, and swimming. This training in combination with my mountain biking will result in my fitness been maintained over the next 2-3 months.

As far as events go I am hoping to take part in the national marathon mountain bike Championships in Mid September. Pending on where my form is at, I also  am hoping 2 also take part in the connacht mountain bike Championships where I will be defending my Connacht title. After the championship the League takes place, I took part in a number of The Races last year and found them very enjoyable the scene was quite relaxed and I found the mountain biking in itself was very good for my bike handling skills. I am still yet to get hold of a cyclocross bike having taken part in all of last year's cyclocross events on my mountain bike, I was probably at quite a disadvantage as cyclocross bikes are far faster on open stretches of ground. So if anyone out there has a spare cross bike hanging in the shed don't be afraid to get in touch and I will attempt to ride to glory.

I have recently joined the Snap Chat revolution under the name "Cyclinggoonbag" so feel free to follow, I'll be aiming to give some insight into my training, nutrition and weight loss / power increasing techniques that I use to get where I do in my sport. I will be posting a lot of the same on my instagram "paddyclk" so again follow if you are keen to pick up a few tips.