Work Work!!

Back into work this morning. A freezing cold day in the SHIRE. Got a 45min turbo session in the garage done before the family got up. I was half asleep though as I went to bed at 1am, having spent the time reading up on literature for my dissertation. I was trying to understand all the terminolgoy associated with Self-Regulation (according to Zimmerman) and how this topic is relevant to some of the Mental Skills Training that I coach with aspiring pilots. Boy oh boy could I do with about half the number of research papers having been written on the subject and on other related areas, such a Deliberate Practice (Ericsson). Still it is an interesting mountain to climb and will help to scope out a sound methodology for future Applied Sport Psychology and Mental Skills Training.

"IADIP" It's Another Day In Paradise Bob Breedlove

Single Sport Vs Multi Sport

Having just come off a pretty intensive couple of seasons where I have been focusing on Triathlon (Swim, Bike & Run), I have now narrowed my attention to just one element of the Triathlon, the bike. Considering that I was injured recently, and off the bike for the best part of 7 weeks, during which time I lost a lot of muscle mass and a bit of fitness (mostly endurance and strength), I can now admit that a fairly well structured 5 weeks of training has almost got me back to the point just before I got injured.
So what is the relevance of the Triathlon intro? Well I do recall how frustrating to be only doing 3 or 4 sessions of each discipline per week, while trying to fit in Weights sessions (3-5 per week), stretching, and core stability, not to mention the more important issues such as family and work. It is almost imposible to get sufficient rest and recovery as a age-grouper with the above commitments. Thus, I say frustrating because I was trying to get myself to the standard of a very good road/TT cyclist, a very good marathon runner and a very good long-distance swimmer, and then be good at putting it altogether, none of which I think I did too well. Okay I am being harsh on myself. I did really well at the swimming, and the biking, and the running let me down somewhat, at least in IM Switzerland that was the case. So what is the noicable difference this year, well I truly believe (yet to do some testing - that joy comes in 3 weeks time!!) that I have made huge gains on the bike over the last 5 weeks simply from the amount of time spent in the saddle. I acknowledge that I need to get in the long 5-6hour rides from now on, but that will come. And the fact that I am commuting to work 3-4 days a week really helps, especially if I throw in an extra loop on the way home to clock another 10-20 miles. Now clearly my swimming and running have gone completely to pot, and the focus is on the RAAM, and I accept that....for the moment!!

My goal at the end of the Tri season this year was to improve on the bike. I can safely say that I will be feeling really strong and fit by the end of the 2010 season, at least on the bike. Throw in a few long distance Sportives, some TTs, and a some racing and I will be in great condition. Prehaps there is a cyclist in me yet!Then the frustration of having neglected the swim and run sets in!!! Aaaaargh!!! Oh to be a full-time athlete!!

A Sobering Thought For RAF Team Survitec Epic

RAAM 4-Person BLOG
A highly contested field of racers battle for supremacy with such a large field (at time of this update 17 teams) the winners will be those that are fast in the saddle and supported by seamless crews who set-up each rider exchange without delay. If you stop moving forward all other teams are gaining 1 mile on you on an average of every 3 minutes. Feck!!! So no stopping for Margaritas and sunbathing then!!!???

Nothing new for us as a team. In other words the RAAM is going to be uber tough for all concerned, not just the riders!!

Single Leg Spinning

No it is not the latest episode of Strictly, and well done to our Sports Man from the BBC for winning BTW. And it is not about figure skating either. Today Pedro was back on the Turbo again!!! It was snowing outside and too icy and slippery on the roads to consider venturing out, so confined to the garage once again to consider the possibilities of injecting a lot of creativity into the session to make sure I did not die of boredom in there! Having sustained 3 crashes on the bike this year, I have had my fill of gravel rash for the moment!
The Tunes were on, however given that I have done about 6 hours on the turbo this week, I am getting to the end of my 'Training Playlist' and may have to resort to listening to the 'mad' (That's....Mike Alpha Delta) Michel Thomas teaching me French!! So non!! Single leg spins (SLS) of between 20-60 secs each after a good warm up, followed by 3mins of steady spinning averaging 190-220W and HR 135-141BPM. I had not done the SLS since my turbo season last year when I was training for Ironman. So I found that the 60sec efforts were pretty tough, and no matter how much I concentrated on a smooth pedalling action, I could still hear the odd 'clunk' as I forced the pedal over, identifying some deadspots in my technique.
So having taken 7 weeks of in Oct/Nov due to injury sessions like these are still part of the rehab process. It is reckoned (Source: Peak Performance Online - not sure how reliable that is as a scientific journal either)that for every week off with injury, it typically takes around 3 weeks for an athlete to regain the form and fitness he had pre-injury. So for me it is slowly slowly and lots of patience to build up the smaller tissues at the muscle insertion points, the ligaments and tendons wherever possible; then I will start to generate some power (I hope!!).
Forecast is that the snow is here for a few more days, so I could easily see myself in the garage before Wed!!! Bring it on he says, and here's to Michel Thomas!!!

Sat Evening Sweet-Spot Spinning Session

Have managed 2x1hr sessions on the turbo each one doing 40min at 'sweet spot' power which I guesstimated on RPE (very crude and unscientific I know). Held an average of 230W for the AM Session, and 238W for the evening session. I know that the real indicator of performance on the bike is the pwr/wt ratio and I am working on reducing the winter plumage, or rather I am reducing the autumn plumage first then I will start on the winter excess!!! Legs are feeling remarkably strong, despite only coming back from injury a month ago. The strength and conditioning work is starting to pay off even though I am not doing any power work just yet.

It is great to be able to do the split sessions and train with tired legs. That is something we are all going to have to deal with on the RAAM. Next week will see an slight increase in the 'sweet spot' times to around 45-50mins. A small increase on a weekly basis is key to ensure that the adaptation process works effectively. For some reason I am still having issues with the Heart-rate monitor and the power meter being able to pick it up quickly and effortlessly from the start of the session.

Latest Sports Psychology

This week I have been reading about Self-regulated learning and also deliberate practice in the context of sport and also aircraft pilots. I will be focusing my research in the coming months on the concept of self-regulatory learning and also one other variable (yet to be determined) in a military context. All is looking good for the background of the study and the findings should prove wholeheartedly that the organisation involved needs to include Mental Skills Techniques into its training programmes to ensure that the most effective learning strategies are adopted as they will improve a whole host of interpersonal attributes. I have been in contact with Barry Zimmerman who has kindly shared his research with me. Thank you Barry. More to follow as the Research unfolds and the literature review takes shape.