Greg's training blog

Data in this blog collected using Garmin FR 610 GPS watch. Available in our online store.

Greg trains and races in Newton Running Shoes available online here

Stability Racer and Neutral Racer

Greg trains on the Orbea Orca Gold with Di2 electronic shifting from Shimano

Greg races triathlon on the Orbea Ordu TT bike.

Greg's Training Blog

Intro

Hi, I'm 50! I have been a dedicated amateur of endurance sport for over 25 years now. During that time I have learnt a few things from some of the best exercise physiologists, professional and amateur athletes and figured out a few things for myself.

Now I spend a lot of time behind the counter at Le CycloSportif interacting with athletes of all abilities as they prepare and race to achieve their sporting goals. I hope you find this blog an interesting read as I prepare for the Noosa Triathlon 2011, a race I have won 3 times and finished 2nd once in the last five years. Here is the latest blog post. Scroll down for older entries.

Noosa Main beach and National Park- idylic training ground for swimming and running

f31/10-20/11 Win number 4 at Noosa then onward to Auckland World champs selection race.

Noosa turnrd out pretty well and I had no niggles to contend with. I always take a few easy days after a race as the body really is ready to punish you with injury if you keep smashing it. Then I steadily ease back into full training and have since managed a full week of workouts before tapering down again the week before my race in Auckland on the 20th November. The goal is to finish top 10 and gain automatic selection for the age group world champs in Auckland next October. The bike is packed and the airport shuttle will be at the door at 4.00am!

24/10-30/10 1 week to go Time to taper - a groin strain and a busy shop to manage

With just a week to go its time to cut back the duration of the training, the idea being to be nice and fresh for race day. Unfortunately I developed a very tight groin muscle after the multi loop race on Sunday. On monday I tried an easy receovery ride but things still weren't good on Tuesday. A day off and a massage with Duncan Crosby and I was moving a little better on Wednesday. Overall this week I completed just 5 sessions plus the race for a total of 7 hours. Behind the scenes I worked 60hours this week mostly standing in the shop serving triathletes. This is far from ideal and resulted in some very heavy legs come race morning but is a scenario I put up with every Noosa tri. As for the race its self everything went smoothly although it took a lot of mental toughness to keep the pace going all the way to the finish to ensure I won the age group gold. Congrats to everyone who toughed it out to the finish on a very hot run.

Start here to review the garmin connect workouts http://connect.garmin.com/activity/123873475

17/10-23/10 2 weeks to go. Another track session, open water swims and a practice race

Another increase in intensity this week. My running interval session on the grass included slighty longer intervals than last week .I covered 4.8k at goal race pace. I managed to include two open water swims this week, and a practice multi loop race on the Noosa Course. The club ran a TT on thursday morning. 7 technical laps was a good test of the TT position and race wheels. Everything worked great for a course pb of 28min 23sec.

Overall only 9 sessions this week and total time was down to 8.5 hours. However the quality was high so there needs to be a balance in recovery time. The final week leading into the race is for more short fast training and reduced volume. I'll be really looking after myself emphasizing recovery, good food and sleep.

Here is the link to the garmin connect workouts. Just click on NEXT to move through to the next workout.

http://connect.garmin.com/activity/122532715

10/10 - 16/10 3 weeks to go First Track session and more bike/run sessions

Things have continued to go well for me this week. Better legs on the hard tuesday group ride meant I was able to pull a few turns at the front. On friday I skipped the swim squad and did my first running interval session. I run on the grass as its easier on the legs than tarmac and run interval at goal race pace which for me is 3min 40 sec km pace. As the weeks count down to the Auckland World Cup weekend by the rest periods will decrease and overall distance will increase but the pace will stay the same.
This week I completed 11 sessions totalling 13 hours. Thats an hour less than last week but a little more quality. From now until Noosa Tri I'll be keeping the workouts a little shorter but focus more on quality and recovery. I'm really needing my weekly massage with Duncan Crosby at Kuna Kana Massage in Noosa Junction.

Here is a link to my Garmin connect workouts. Just click NEXT to see all the workouts for the week.

http://connect.garmin.com/activity/120289134

3/10 - 9/10 4 weeks to go. Prep the TT bike and running further, riding and swimming faster :-)

10 sessions over 14 hours this week but with more running and only two swim squads. Feeling fresher stronger and faster in all three sports. :-) Finally after weeks of struggle with crashes, illness and fatigue I'm finally on the right track. My long Sunday run cracked the magical 2 hour mark, a good indicator of fitness on a tough cross country course. Swimming strength is improving thanks to paddle work and translated into my best ever Sunday open water swim. Still only 200k on the bike this week but I'm now keeping up with the fast bunch without too much difficulty. The Orbea Ordu TT bike has been prepped with some sexy new Missile EVO Pro bars. First ride was Saturday. I'll be riding this bike every ride from now till race day.

EVO Pro bars give lower outside drops and higher narrower elbow pads and hand position with Di2 internal wiring

Here are the links to the Garmin work outs.

Monday Swim Squad http://connect.garmin.com/activity/118809417
Tues Hard Group Ride http://connect.garmin.com/activity/118986929
Tues Run off the bike http://connect.garmin.com/activity/118986929
Wed Hilly Park Run http://connect.garmin.com/activity/119204489
Thurs Early Loop Ride http://connect.garmin.com/activity/119565620
Friday Short Run with Drills http://connect.garmin.com/activity/119575061
Friday Swim Squad http://connect.garmin.com/activity/119963594
Sat TT bike practice http://connect.garmin.com/activity/119751585
Sunday Long Hilly Run http://connect.garmin.com/activity/119990814
Sunday Open Water swim http://connect.garmin.com/activity/120554034

Now with just 3 weeks to Noosa and 6 weeks to the Auckland World Cup age group race I've run out of time for more strength/hiil training. I feel fit enough to start working on faster flat running focussing on raising my anaerobic threshold and efficiency at race pace. Friday morning will see a flat interval session and Sundays run will move to the flatter gravel roads of the Tewantin state forest or Peregian Springs.

26/9- 2/10, 5 weeks to go - coping with a 7 day work week and increased training load

Another 9 session week but high fatigue levels from hard swimming is taking its toll on the bike legs. I feel like the running is improving and managed a few passes of the Noosa Hill track. 50ks run, 200k ride and 2 swim squads with some pbs for the 400m intervals. Worked on Sunday at the Tineli promotion stand at the Queensland Team series road race. Next week I'll be increasing the running ks and getting a more focussed on training. With just 4 weeks to go now is the time!

Here are the links to the weeks work outs

Jan Croft plans the swimming sessions to ensure we do the right work at the right time for the Noosa Tri

19-25/9, 6 weeks to go - Tough swim squads and lots of body work

A much better week highlighted by 3 awesome swim squad sessions where coach Jan Croft has us doing longer intervals (400m anyone) swimming with paddles or dragging towels to increase resistance. The body is still seized around the right ribs and back including right hip. I've been doing some homework with my Trigger Point therapy kit plus now am having a weekly massage with Duncan Crosby at Kana Kuna massage just down the road from the shop. I managed just over 13 hours of training this week including a couple of double session days for a total of 9 sessions. The most so far. Here are the links

Monday short run with drills http://connect.garmin.com/activity/115437964 and Swim Squad http://connect.garmin.com/activity/115560098
Tuesday Fast group ride http://connect.garmin.com/activity/115797899
Wednesday Swim Squad http://connect.garmin.com/activity/116208902
Thursday Early loop bunch ride http://connect.garmin.com/activity/116208829
Friday Easy run with drills http://connect.garmin.com/activity/116556339 and Swim Squad http://connect.garmin.com/activity/116558943
Saturday Tired day off rode to Breakfast on the river with Jo
Sunday Social MTB http://connect.garmin.com/activity/116801264 and National Park Run http://connect.garmin.com/activity/116828653

The fast bunch charges home from Boreen Pt on Thursday

12-18/9, 7 weeks to go - A cold, painful ribs, days off, cramps and a New Bike

This was another really trying week. Its how you handle the set backs that defines your success so I've tried to keep a level head and be patient while my body has been dealing with a cold. Lots of vege juices and healthy food and no heroic training days.

Here are the links to check out

Monday Day off with a cold
Tuesday Day off with a cold
Wednesday Easy run http://connect.garmin.com/activity/114168304 After 3 days off legs had "seized up" and cramped badly on the first prolonged downhill section of the run so had to cut the session short
Thursday Easy Ride http://connect.garmin.com/activity/114401836 Nose is still blocked at times but legs were cramp free on the bike. Good to be moving again
Friday Hill Run http://connect.garmin.com/activity/114629951 This turned out to be a decent run. Nose and ears still to blocked to risk swimming at the pool. Massage with Duncan Crosby this afternoon. All the muscles in back are still locked from mtb crash and legs are in bad shape after Wednesday cramping.

Saturday NEW BIKE DAY! one the great privileges of being a bike shop owner is that I have more of these days than most. I went out with Jo on a new Santa Cruz Blur TRc. The latest trail bike design. Lots of fun. http://connect.garmin.com/activity/115132044
Sunday steady ride http://connect.garmin.com/activity/115132054
Sunday Sea Swim http://connect.garmin.com/activity/115171493 In Noosa the tri club members meet for a swim at main beach on Sunday arvo. Its a beautiful way to finish the training week

5-11/9 8 weeks to go - dealing with crash injuries and getting a cold

This was a tough week. Sore ribs and head from the MTB crash last Sunday saw me elect to take the day off on Monday. Tuesdays run felt a bit rough but by Wednesday I was back in the pool and going well until Saturday. Then cold symptoms arrived so no club tri race for me on Sunday. I managed just 5 sessions this week totalling 7.5 hours. I'm feeling a little frustrated because by now I should be stringing together solid training weeks focussed on strength building. Instead everytime I sneeze my ribs hurt.

Monday Day off due to fatigue and crash injury
Tuesday Beach and Park run http://connect.garmin.com/activity/112227871
Wednesday Swim Squad http://connect.garmin.com/activity/113420525
Thurs Group Ride http://connect.garmin.com/activity/113085326
Fri Swim Squad http://connect.garmin.com/activity/113420119
Sat Noosa Tri Camp ride http://connect.garmin.com/activity/113085340
Sunday Day off due to head cold

29/8- 4/9 9 weeks to go - finding the training rythm and a MTB crash

Some muscle memory is kicking in. Managed 3 swim squads and a double workout on Wednesday and a tough MTB race on Sunday. Totals were 8 sessions for 12.5 hours training time. Unfortunately I bit off more than I could chew at the MTB event and due to fatigue crashed and bumped my head, hurt my ribs and grazed my leg. This will set me back a bit during Week 8.

22-28/8 10 weeks to go Adapting to the training routine

These first few weeks are all about adapting to the training routine. Nice simply program, one discipline per day plus body maintenance and a randon day off if feeling tired or stressed. here are the links to Monday 22/8 to sunday 28/8. Lots of rain this week so no cycling. Total of 6 sessions and total training time of 6.5 hrs plus body maintenance.

Monday 22 day off
Tuesday 23 Run http://connect.garmin.com/activity/108683650
Wed 24 Swim Squad http://connect.garmin.com/activity/109615671
Thurs 25 Run http://connect.garmin.com/activity/109157645
Fri 26 Swim Squad http://connect.garmin.com/activity/109615458
Sat Run http://connect.garmin.com/activity/109581196
Sun Long Run http://connect.garmin.com/activity/109847126

winning challenge carins 2011 45-49 age group

Check out this blog regularly if you'd like to see the kind of hours it has taken in the past to win the Noosa tri, Busselton, Gold coast, New Plymouth, Cairns 1/2 ironmans and more. Thanks to the Garmin GPS and Garmin Connect website you can see details of every run and ride work out I do in the lead up to this years Noosa Tri and Auckland world cup age group race. Unfortunately my Garmin can't record the hours and k's performed in the pool however I will included a manual record of the swim workouts.

My training volume is not enough to conquer ironman but really it isn't far off. What my training program does allow is time to run a business and some recovery time. Here are a couple of the key philosophies behind my training programs.

Fitness is something that happens to you while you are practicing technique.

The winner of a triathlon usually is the person who has the biggest aerobic engine not the fastest over 400m. You build the aerobic engine by training predominately below lactate threshold.

Triathlon running is all about strength. So make hills your friends

Running and swimming are technique sports, learn the correct way!

Fitness ONLY increases following recovery. No recovery equals no improvement, illness, chronic disease or worse.

I'm pretty new to swimming. So with the goal races being Olympic distance I need to work on my weakest leg swimming. You should allocate extra time to work on the technique of your weakest discipline.

To follow the workouts click directly on the links provided in the weekly summaries below. Once on the garmin connect website find the next tab to quickly scroll to the next workout.

Greg wears Le CycloSportif Cycling kit custom made by Tineli

Greg races and trains in Orca tri gear and wetsuits available at Le Cyclosportif