6 Watts per KG

One of my short term targets for this year is to reach 6 watts per KG on a standard bike test protocol. When testing athletes we find that 5 w/kg is a good starting measurement if you wish to race well, 5.5 put you well up there and 6 would put you at the front. The measurement is simple, you complete a maximal bike test which increases every minute until failure and then take the wattage from the last complete minute and divide by body weight.

This morning was the first test, I took a while to warm up and have been feeling a bit tired this week from perhaps doing a little too much.. nevertheless I did a good warm up then started at 170 watts and Paul continued to increase the power by 20 watts every minute, my target was 370. I reached the end of 370 and was working pretty hard but still in control.. at that point I backed off and stopped, as it wasn't my intention to go to max.

370/67 = 5.52, the next minute at 390 which would give a score of 5.82 w/kg would have been manageable but probably not another minute at 410. For the first test of the year, with tired legs from a hard week.. I'm happy. It told me that 6 w/kg is definitely on the cards.. just need a few more weeks.

Here endeth the endurance blog..

It's nearly here..

Training going well, the ankle is healing after a full year of problems and now back to running full speed off road but yet to transfer onto hard surface.. nevertheless, I'm running. Swimming is going well, consistently 3X3K every week and the cycling is going great guns. First test today was the Fat Lamb Slam hilly TT course, 15 miles of hard hills and the first proper ride of the year. 41:27 is a new personal best and faster than anything last summer.. how do you like those apples.. the mojo is back for 2011. Basecamp this weekend and some serious biking and running ahead, weather is great.. everything is great..

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Project sub 9..

This week I wondered how many people had completed an Ironman in less that 9 hours when aged V40 or above.. in 2012 I'm 40 on November 6th which categorises me as V40 for the year and sub 9 is now my goal.

I've done 9:20 so it sounds feasible but I think it may be somewhat harder that I anticipate and will likely end in disaster. Nevertheless, I will keep you informed along the 18 month journey and if you know how many UK athletes have managed this.. I'd be keen to hear from you.

Here endeth the endurance blog..

Been a while..

It's been a while since the last post, things a bit busy at work with all of our exciting projects taking shape for 2011.. must try harder. One of the most inspirational is working with a group of injured servicemen who are competing in Ironman UK this year.. take a closer look: http://www.truespirit.org.uk/

Other than that things have been driving forwards as usual at endurance central here in sunny St Helens. We have a new member to the team, Joss is a springer / collie cross and will be seen at the majority of events and open water swim sessions from now onwards.. She will be a vital part of the team's fell run training and is due to soon start her lessons in how to run alongside a mountain bike and stay clear of the wheels!

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Merry Christmas..

The Endurance Coach Team would like to wish everyone a Merry Christmas and we made a short film starring the coaching team Marc, Paul, Matt, Nick and Rich..

GO HERE TO VIEW THE TEAM'S CHRISTMAS VIDEO

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Another fine mess..

How quicky do the years pass?? Is it just me or does everyone else feel as though the season has flown by.. perhaps I didn't do enough, I think I'm just peaking now..

I think I actually prefer winter to summer, although I may not have the same view in a few months time. On the plus, there's christmas and new year and the obvious festivities. Aside from that there's cross country, mountain biking, cyclo cross, Sunday rides, autumn colours and then cold, clear days coupled with a bit of snow!

It only seems 5 minutes ago I was writing this same blog for 2009 and looking ahead to 2010..

So just to get this in now before it arrives.. happy christmas and happy new year, I know it's early but if Jan-Oct are anything to go by, the festivities will have passed by the time you're read this. Is it really Base Camp time again?

Next year will be the year.. 38 isn't too old, that Brownlee lad's gonna meet his match.. where are my trunks?

Here endeth theenduranceblog..

Inter Regional Championships

Great weekend with the North West IRC youngsters and Parc Bryn Bach 18-19th September. Their performances were outstanding and it was amazing to witness my first IRC race and the standards at which the youngsters performed!! Triathlon is on the up for youngsters in the North West and it's great to be a part of it as academy coach. Clubs are popping up around the region and the events are filling fast. There's been a real increase in participation and my hope is that we can turn that into performance and success..

I've had one full year as reginal academy coach and it's been a great learning experience for me, October 31st 2010 is the first session back working towards the 2011 season.. I can't wait!

Here endeth theenduranceblog..