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..

Here endeth the enedurance blog..

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!

Here endeth the endurance blog..

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

Here endeth the endurance blog..

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!

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Helvellyn.. again!

What a day.. a tough swim in choppy water resulted in my slowest ever swim time and then unable to get moving on the bike. By half way round the cycle course I'd settled for 'one of those days'.. I dragged my sorry backside up the struggle and was momentarily lifted by the shouts and cheers of friends who were sat on the banking. A few smiles then I descended a bit too quickly down the pass but made some great time..

Onto the run, starting well outside the top 10 I trudged up the first climb and just didn't have the heart to even attempt a run.. I started to enjoy the day, met more friends and chatted to those I passed.. slowly.. ever so slowly.. I started edging my way through the field..

I spotted Nick Riding of Warrington tri up the path ans shouted to him that it was purely a matter of time.. he responded with equal verbal abuse..

By the summit I was in 5th.. suddenly it wasn't fun anymore as 4th and 3rd were only a few minutes down the track! With 2 miles to go I could see 4th ahead but Steve Worthington in 3rd was clear and safe.. a last minute push to the line secured 4th and I was really happy..

A quick check of the results and the awesome Julian Hatcher had destroyed the field to win in a time which was out of this world.. ah well.. maybe if I train harder?? For now, I'll settle for a week off, beer and a chippy tea.

Here endeth the endurance blog..

Insain Bolt..

So here we are again, 2 more weekly open water swims, a couple more races and then pretty much the season is over. Another year older and another step towards the next age category.. Helvellyn triathlon is the final race for the year and after 5 months of dealing with a running injury I'm hoping that taking enough anti-inflammatory drugs to floor a small horse will keep the aches at bay..

Autumn will soon be here and I am looking forwards to some mountainbiking and fell running as the bracken turns brown, what a great time of year. Yet again, next year will be the year when things come together.. next year will be the year I beat Brownlee and cruise to ITU glory.. I do think that perhaps my swimming needs a little attention bfore that happens.

My most recent new training technique is swimming in the river Lune just West of the Dales, I had a crazy idea that the river could work as an endless pool.. to some extent the idea worked until I got hit on the head by a floating branch. The session involved swimming 100 upstream like a demented salmon and this took approx 5 minutes (pretty good by all accounts), before turning round, putting my feet out to deflect rocks and flying back down to the start position just above a small set of rapids.. you can see the fatal error in this plan.. health and safety would not think that i'm too clever..

The Endurance Coach does not advice this activity in any way and ANSI standard hard shell helmets shoud be compulsory at all times..

Here endeth the endurance blog..

You climb all day and finish at the bottom..

Today I rode the course for the Yorkshire Dales Triathlon, a race with a long history originally organised by Harry Waugh from Dearne Valley Tri if my memory serves me right.. I think Harry (a famous character) went to live in Southern Scotland.. The event has been remapped slightly by Kudu Bikes to keep much of the old bike course but the run now climbs Shunner Fell rather than tackling Pen Y Ghent as in the old days..

The bike course is a killer with 4 big climbs including Buttertubs Pass and Garsdale Head to Dent.. the weather was mixed today and as I packed my pockest with nutrition, I remembered the last time I rode the course 12 years ago as a younger athlete with a single plan.. go hard from the start until I can't go any further..

My nutrition included a packet of jelly babies, 2 chorley cakes and a bottle of Kia Ora (I'll be your dog), a second bottle was handed up by my dad on the climb from Garsdale head.. I believe that is outside assistance and a 2 minute penalty now? So sue me..

The run headed down the road for a couple of miles before the long drag up Pen Y Ghent, followed by the bridle way descent and final tarmac of death back to Horton in Ribblesdale..

After the ride today, I quite fancy another go at the course, revisiting old territory.. Today was wet and quiet, I passed a few parked cars on the long climbs with the rain running down my cape sleeves and my glasses. I got a wiff of coffee through the partially opened windows and a glimpse of tartan travel blanket.. people peering through the glass with a 'what are you doing' look on their faces as I ploughed onwards..

perhaps if I competed this year the multiple gels and isotonic mixtures should give way to chorley cakes and Kia Ora for the purposes of remembrance.. maybe I could ride a bike which requires me to move my hands from the bars and reach for the down tube to change gear.. remember those?? Nearly sticking your fingers in the front wheel every time you wanted to change to the big ring?? How did we manage..

Here endeth theenduranceblog..

Like a duck to water..

Last night we hosted the regional triathlon academy at our open water venue and had 22 youngsters join us on the night.. the usual mix of adult novices, intermediates and experts were also on hand but there's nothing like the sight of triathlon kids mixing it in open water to warm your heart!

There were 10 coaches assisting on the night, some on the lake side and others in the water to provide 'water safety cover'.. Helen Hyder of Man Tri looked after the T2 athletes and in true mother duck fashion lead her group around the turn buoys in perfect formation.

Matt Shillabeer, Mike Myers, Richard Mason and Mark Walsh had the task of taking the T3/Youth/Junior athletes, Matt (ABC) and Mike (Tri Team Wigan) on the side and Richard (COLT) and Mark (Kudu Bikes) in the water providing safety cover.. it is perhaps worth noting guys that to provide safety cover.. you need to keep up with them.. but a good effort nonetheless (Richard has just done 10:30 at Lanza to be fair!).

They also had the presence of Simon Mills, head of performance development for British Triathlon who came along from Loughborough to check out the academy progress..

All in all a great evening and great to see young talent swimming like dolphins and enjoying the freedom of open water swimming.. what a sport this is..

See you all at Chester, NW Olympic Distance Championships.. don't miss it!

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That man.. he talk funny..

Over the last 6 months I feel as though I have picked up a whole range of interesting terms relating to endurance training. I think it is important that as athletes, we understand these specific terms in order that we may better understand the environment in which we train and the athletes amongst who, we spend our time.

This is the endurance coach 'jargon buster' of triathlon training terms which I have recently accumulated from within the Wigan borough:

1. I'm as f****d as a robber's dog..

This phrase is for use during high intensity or prolonged exercise when the athlete suffers from an extreme level of fatigue... this phrase may also be replaced with the slightly stranger but less offensive:

2. I am absolutely badgered..

During a cycle training ride, if a fellow team mate pulls up alongside with a glint in eye and wishes to warn you of a pending attack on the next climb, he may well say:

3. Are we 'avin a do' ?

The phrase 'avin a do' is generally followed by a marked increase in both pace and heart rate.

If a fellow team mate does indeed 'ave a do' he may select a gear which requires him to generate more force but which also enables him to ride at a faster speed as a direct consequence. Your team mate may suggest that you select a similar gear ratio and will often say:

4. Stick it in'th big chonker..!!

Such training rides inevitably result in high levels of fatigue due to riders 'avin a do in'th big chonker' and in the last few miles they are generally 'badgered'. Following an hour in the coffee shop a team mate may stand up only to realise that they can barely move their legs. This acute inflammatory response goverened by the immune system is often described as:

5. I'm as stiff as a wizard's d**k!!

I am still learning and make a note of new terminology on a weekly basis.. I will endevour to keep you informed as the language develops.

Here endeth theenduranceblog..

Summer sun makes me feel fine..

The sun is shining and it appears that the heavy snow of winter is now a distant memory.. I'm riding my bike outdoors in the evening rather than an hour on the turbo in the kitchen and I'm running in shorts rather than multiple layers of leg protection. The season is almost here, it has crept up in stealth mode leaving me in a bit of a panic over the lack of training I've achieved in the last few months and also the running injury which has stopped me getting out on foot for nearly 6 weeks!! Fell walking has replaced fell running and I feel like a caged animal :(

Work has been busier than ever but I'm determined that it will not impede my training for this year's events which currently stands at:

1.Keswick triathlon
2.Chester olympic triathlon
3.A day in the lakes middle distance
4.National aquathlon Salford
5.Helvellyn triathlon

I am looking to add more, but this is as far as I've got.. the likelehood is.. as always, the others will also remain in the NW region.. that is, after all, where the best events are held. If nothing else it is comforting to be beaten by the same people yet again..

This week I worked on my bike handling skills, attempting to turn a tandem within a confined area with assistance from coach Paul. It's a bit like having a motorcycle passenger, if they don't lean you end up in the road side vegitation. I've discovered that riding a tandem is the cycling version of a pantomime horse and the person on the back receives the most stick. At a set of lights a car driver feels compelled to tell me: "he's not pedalling mate!!" At this point I feel compelled to correct him.. "I think you'll find that the pedals are linked by a section of chain making it impossible for one person to pedal and the other to freewheel".. "He's not trying mate!! would therefore be a more accurate representation of the situation"... The guy didn't take it well at all.. some people have no sense of humour.

Here endeth theenduranceblog..

Cakeman goes global..

Following my last blog (please see blog post below) there has been an incredible international response regarding the cakeman..

Follow the link to see the latest developments: http://en.tackfilm.se/?id=1269338764140RA95

Here endeth theenduranceblog..

It's what legends are made of..

Even at the age of 37.. my dad still comes and watches me do triathlon events. He's been following me since my first event in Pendle, 1990.. I was 17 years of age but nothing much has changed.

Support generally consists of him standing in the spot with best viewpoint and screaming "Goworrrnnnn Cock" as loud as he can everytime he sees me.. whilst this is widely accepted as a term of endearment oop North, it has turned a few heads at races down South and almost resulted in his removal from such events on a few occasions..

He watched me as a youngster chasing the adults and as my years have advanced somewhat, the tables have been turned, the situations are different but the support is generally the same..

He is always at epic events and has now somewhat developed his only celebrity status, by turning up in the famous red micra, with a boot full of cake for weary competitors. He's always ready to greet the finishers with tea, refreshments and a smile..

He is my dad..
The Cakeman..

Like the Lilt man in many ways, but slightly less tropical..

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It comes out of nowhere..

Well it does.. I am a self confessed follower of the rat race and you think that you are doing all the right things, your priorities are in the right place and your direction is of most benefit to everyone around you. Just when you least expect it something comes out of nowhere and makes you realise that you were wrong.. Occasionally you can travel so far down a tunnel that you can't actually see any other perspective but you just keep going until you reach the other side, step back and realise this wasn't actually the planned destination.. and I'm not really that happy to be here.. Sometimes it's just easier to carry on anyhow as it's what you know and in some ways a lot less hassle..

If you're lucky something left hooks you across the jaw and realigns your thought patterns, reminding you of the grand plan, if not, you may just carry on with normal service..

You only get limited chances, so take 5 minutes and make sure you're digging in the right direction. The funny thing about the rat race is that whether you win or lose, you're still a rat..

Here endeth theenduranceblog..

The last race of 2009

The Whinberry Naze Dash held on December 26th in Rossendale was the last race of 2009 and 140 people turned up to run in the snow.. the 4 mile fell race was pretty much 2 miles up and 2 miles down and a large amount of people did the event in fancy dress.. I hadn't realised that was the preferred code and felt like scrooge in normal attire..

Straight up a steep ice covered tarmac lane for the first half mile and the juniors all took off like hares, only to go backwards from that point onwards! I was climbing well and in third place at the summit, I didn't let the fact that a green elf was leading dampen my spirits..

Round the trig point and Santa (the real one) handed me a tube of smarties, as I started the descent I lost a place and dropped to 4th as I fumbled with my zip pocket, trying to get the smarties into a safe place. Running back down I was trying as hard as I could not to give up any more places and as I reached terminal velocity the 118 man came past clinging onto his wig..

This did not dint my confidence as the 118 man is very fast downhill so I continued to let loose through the snow with no thought for personal safety.. suddenly.. I slipped and 'BANG' i'm down.. the pressure of impact blew the lid off my smarties and they exploded into the snow..

Get up.. get up!!! (voice in my head).. I'm on my feet and just about to start running when the Green Cross Code Man roars past.. for some reason I feel as though I have to look both ways before starting off again.. this loses another place!!

Onto the road and the icy descent to the finish.. I come home in 9th.. having lost 6 places on the way down, but I'm happy with the run and a fantastic way to see out the year. As I watch the fancy dress runners complete, one young chap finishes wearing only a leather thong and fell shoes.. he turns his back to me and exhausted, bends over to put his hands on his knees.. that totally ruined my day and potentially scarred me for life..

Here endeth theenduranceblog

Sometimes it feels like I'm flying..

Some days it really does feel as though I'm flying.. hills are no challenge, I'm breathing comfortably and covering the ground at a gallop. When you have spring in your stride and things feel effortless it the greatest feeling ever.. those days when everything seems to come together, the planets are in alignment and your bio-rhythms collide to make things perfect. Unfortunately those days are few and far between and generally the next day feels totally different.. I can't understand it, I wish I could bottle it and I certainly can't guarantee or even predict it!!

Make sure when you get it.. you enjoy it.. don't dismiss it.. appreciate it, could you never know when you'll next get it and you may spend the next month or two trying to find it again. On Saturday.. I had it, by Tuesday it had gone.. but it'll be back, I'm just not sure when.. for now I'll just keep going out and doing my thing, enjoying the scenery, taking silly photos and waiting for the next day when I feel like i'm flying..

Here endeth theenduranceblog..

Wanna buy a letter 'S'?

Sesame Street is currently celebrating it's 40th birthday. We all remember the various characters that were part of our childhood but did you know that Sesame Street was developed by some of the greatest educational psychologists of that time? It was an experiment which studies how children learn and incredible time and resources were applied to making each series.

Children were studied and eye patterns were mapped.. were they watching the word which was appearing letter by letter or were they too busy watching 'oscar the grouch'?

It was this intricate detail which made the programme so popular and captivated children around the world. You may think that sesame street has nothing at all to do with triathlon training.. you'd be right, but I haven't been thinking about much recently..

Here endeth theenduranceblog..

It's a dogs life..

I'm really enjoying being lazy in Autumn.. don't get me wrong.. I'm training but I'm doing what I want to do rather than what I 'have' to do on the other 9 months of the year.. Fantastic running in the Dales and Lakes at this time of year, colours are incredible and just being out there is great.. but inevitably.. I've already started thinking about next year..

The topic of Ironman came up again, I had swore that I wouldn't but I'm tempted. I checked the websites and made sure that my credit card was well hidden beforehand.. the usual argument started in my head.. "it's nearly full.. you'd better enter.." "But I don't want to do it, why would I enter..?" Because it's nearly full stupid..! Get your card.."

I managed to restrain myself.. but Bolton is no yet open and that's home roads..

I did toy with the thought of doing another marathon but I don't know if I can take the mileage! I've only done one which followed yet another 'spur of the credit card moment' booking a trip to chicago a few years ago.. as that was my only real marathon then the 2 hours 36 minutes clocking stands as my pb.. perhaps time to knock that down a bit but I'd need to pick a nice trip..

A friend of mine did 5 marathons this year for charity, he ran Barcelona, London, San Fransisco, Berlin and this weekend runs NY to finish the adventure.. what a great year which has seen his pb tumble from 4:50 ish to 3:40 ish.. now that's improvement, take a look: http://www.fivemarathons.com/

For now myself and Sadie the 105 year old wonder dog are happy with another coffee.. the radiator is on and it's raining outsite.. let's crack open the hob nobs and go wild..

Here endeth theenduranceblog..