Share your goals to achieve them

Set yourself a goal, write it down, post it somewhere visible, where you can see it on a daily basis and finally share it with other people. This, apparently, is the secret to keeping a New resolution and achieving your goals so without further a do here I go.... 

My first goal is to run the @bathhalf in March without walking any part of it and to get as close to a 2 hour finish as I can.  My effort this year I felt was poor because I was under prepared and a bit blasé about it, which meant I finished but in a rather slow 2hrs 22 mins and sadly with a hamstring injury that then lasted all season, so a tough lesson I learned there which I am not looking to repeat.

My second goal is to train consistently and stick to a plan without excuses which is not going to be hard to do since my main goal for 2016 is to complete Ironman Weymouth in September, in precisely 36 weeks time! It's a big goal. I know I have set myself some pretty tough ones in the past but I think this one is going to be the hardest yet.  For those of you unfamiliar with the event, Ironman is a long distance triathlon which involves a 3.8k swim, a 112 mile cycle finished off with running a marathon, raced in that order without a break. Now while I completed half that distance in August, doubling the mileage massively intensifies the effort and of course the training. I am admittedly nervous about the sea swim as I have not swum that far in one go or in the sea and I have never run further than a half marathon.  The bike should be my strongest area however I am still not entirely currently comfortable down in a Tri position on the bike for very long so we shall see how that pans out.  The whole event has to be complete within a strict 17 hour cut off and there are cut off times for the swim and cycle too. No pressure then!!

My final goal or resolution is I have decided to help my training by cutting out alcohol from my diet completely so that I avoid "drinking my calories" and I keep entirely focused on achieving my goals.

I am lucky that my personal trainers are also taking part in this event as well as many other people from the gym and the triathlon club I belong to, so hopefully plenty of friendly encouragement will be there on the day as well as some healthy banter and competition. But perhaps most importantly by sharing my ambitions with friends and family they will understand and support my new training regime (and not drinking one too) as well as provide motivation and morale boosts as needed.

So my friends now that I am out of closet with my goals I hope you will also share your resolutions with me. I would love to hear what is inspiring your 2016 and if you have never had a goal before, then why not make 2016 the year you do. 

 

@lindadonaldson1

No pants please we are cyclists

While I have found the cycling fraternity generally an opinionated and helpful community to be part of, on reflection it is funny how some pieces of knowledge are not so readily imparted between us.  Cyclists are more than happy to discuss the ins and outs of how to change a puncture, how to get up a hill easier, what cadence to cycle long distance etc but I have come to realise that while men are very good at imparting that to us females there is a certain piece of advice that often seems to be overlooked and it is, in my view a particularly important one, if you cycle reasonable distances.  

 

The piece of advice I am getting at is how to look after your bottom.  It is very important that you do look after it to avoid getting sore, nasty skin grazing and worse-case scenario blisters which can be so debilitating you won’t be able to sit on your saddle. 

 

So the key then is to first of all go commando – yes ladies you too.  Absolutely no pants or heaven forbid g-strings to be worn under your shorts as they cause friction which inevitably leaves you with an angry rash and eventually grazing.  Invest in a decent pair of cycling shorts with a good pad for your seat – spend as much as you can afford – I swear by DHB shorts and pay around £50 - £60 a pair.  The first few times you wear them, Vaseline the seams inside your shorts (do not wash it away) and put some cream on your bottom.  There is a lot of cream, known as ‘Chamois cream’, on the market and it can be expensive but you don’t need much and it is a good investment.  Local to home there is a new one on the market called quite simply Bum Cream by Swerve.  Developed by keen cyclist Anj Ubogu, who was fed up getting sore on long rides and having tried a few with varying degrees of effectiveness, decided to create one herself.  Find it @swervecycling.  Anj recommends you rub it into your groin area, around your bottom cheeks and your pubic bone for best effect.  The slippage the cream creates between your derriere and your shorts is what stops you getting sore and rubbed.

Finally, tell your cycling friends and if you spot someone with a knicker line then don’t be shy and share the cycling unwritten motto which is… no pants please we are cyclists.

@lindadonaldson1

This blog was first published on Total Guide to Fitness

 

My turbovember story....

Like many others I took up @davemorts challenge to turbo every day in November for at least 30 mins.  Sounds a piece of cake right? Well not exactly because as well as the 30 minute minimum there are three longer 45 : 20 brick sessions, three 90 minute sessions and one bottom numbing 120 minute one.  Again, for most regular cyclists this is not that hard a challenge but hang on a minute, here's what I forgot to factor.

 

Firstly, I already have a training plan that requires me to swim, bike, run twice a week.  Add in a couple of PT sessions and you quickly start to find adding in the 30 mins a day without getting up early doors or getting on late a bit tricky to fit in.

 

Secondly, I have a busy job as I run my own business, it's not  a 9-5 with a lunch hour, like many I work long hours. I am often at events before or after work and I do a fair bit of travelling to see clients so getting home after 8.30pm on a school night is a fairly regular occurrence.

 

Thirdly, I am the wrong side of 40 and I need my sleep!

 

But all of that aside I have not shirked the task. I have been true to myself and consistently put in the time. In doing so I have learned....

 

• I am able to sustain cycling at a much faster cadence than I used to, for far longer
• That I am actually ridiculously stubborn (I probably knew that) and follow the turbo videos to the letter so that I would rather die than not finish off the efforts or a session - I have started so I will finish
• I quite like (but not love) my turbo as a wind down leg spinner after a tough session or a stressful day
• Watching male cyclists bottoms on a screen can be quite motivating during a long session
• I can drink a cup of team, eat a biscuit and file my nails while warming up (multitasking)
• I can even master a phone call as long as the caller does not mind some heavy breathing
• I do not have enough cycling kit or pairs of matching socks ever (washing machine on overdrive)
• I really need to paint the pain cave (utility room) and sort out the cobwebs on the ceiling
• I have welcomed the turbo on days when the weather has been windy and wet
• There is quite a nice bit of friendly, motivational camaraderie on twitter among fellow turbovember peeps.

So while I have been known to moan on a fairly regular, sometimes daily basis "I have still to do my sodding turbo session" overall it's been a good experience.

 

All in all I covered 1,459 mins during turbovember . My legs are in better shape and I am maintaining bike fitness that I would probably have dropped otherwise. 

 

Thanks to Jason and all the other people who made it happen, and to those at the top of the league table I doff my virtual cycling helmet to and to everyone else, a nice big virtual pat on the back and a slice of cake.

 

See you next year (maybe)

 

Lx

 

 

 

Finding time and inspiration to train

I am frequently asked how I find time to maintain a regular training regime in amongst my busy working week.   I am not unusual in this respect, plenty people do what I do, the phrase ‘if you want something done then ask a busy person’ probably applies.  But while it is about clever time management, it is also more about choices.  I choose to get up early two or three mornings a week and get a run or workout in well before the working day begins.  I choose to go training after work while others choose the sofa or the pub.  But what motivates me to make that choice comes down to the goals I am trying to achieve.  There are always common underlying goals of mine which are usually to get faster, stronger, fitter, and invariably lighter but there is also a deep sense of doing something for me that makes me feel happy inside.  However, I am not really talking about finding my inner chi (although exercise absolutely contributes to my personal wellbeing), I mean more about feeling inspired.  

Inspiration comes in all shapes and forms – currently I find mine comes from reading about other people’s experiences, usually fairly ordinary people achieving extraordinary feats as opposed to professional athletes.  There are lots of books, online forums and blogs written by people that chronicle a personal journey to completing a challenge and I am fascinated by these stories.  While they are all very personal to that person there is usually something that I recognise and empathise with and plenty to inspire me. 

Last week, I was recently part of the judging panel for the Bath Chronicle Sports Awards.  These entries were so hard to judge, so many incredible achievements and very personal, inspirational stories.  The Sports Awards absolutely inspire me and highlight that everyone has the ability to achieve beyond expectation if they truly want to.    Whatever your goal, no matter how small or trivial you may think it to be, it is by its very nature a goal and therefore one to get off that sofa and go for.  Good luck!

 

This blog was first published in the Bath Chronicle

Being prepared is key to winter training

Training during the autumn and winter months is one of my favourite times of year.   While it’s colder, damp and generally unpredictable for me there is nothing nicer than being out and about running or cycling enjoying the fresh air and the changing seasons.   The key to enjoying the chiller days, particularly on the bike, is to make sure you are well prepared wearing the right kit.    

When cycling I find that you know you have it right when you are sweating before you even get out of the house.  Layering is the key.  By layering up, you can strip down a bit if you get too hot.  Find clothes that will fold away to nothing and fit in your back pocket.   I have a lightweight windcheater which rolls down into the palm of my hand.   Tops that have removal arms are also really worth the investment.  I did spend a lot on a Gore outer layer jacket that has removal arms and I have not regretted it, although in hindsight white was perhaps a bit of a mistake given I only wear it in the winter and getting mud spray off the back can be a bit of a bother!  I own a cycling jacket but I have only worn it once, it is too heavy and hot for me but I know plenty of people who prepare that to a tight fitting outer jacket.  It is certainly personal preference and maybe the fact that I often don’t feel the cold as much as others.

Arm warmers are my favourite things, it means you can still wear your short sleeved cycling tops and adjust while on the move.  I have various sets but in colder months a pair of merino wool ones are so nice to wear, really cosy and comfortable and for some reason you don’t seem to sweat in them.

I also always cycle with a neckerchief.  It is such a handy piece of kit as you can pull it up to cover your chin or further still to cover your mouth and nose when it is very chilly and it also keeps your neck warm.  Tons on the market, very cheap and really handy. I don’t use a cap under my helmet but plenty people do, so I guess they are useful too.

Toes and fingers are the bits that tend to bother cyclists more than core warmth.   I address that by wearing a pair of normal ankle socks and then knee high (yes I know) socks on top.   Sealskinz are my brand of sock choice.   They are pretty expensive and I only own one pair but they work well.  When I bought mine they did not do ladies specific sizing that may have changed but a small man size fit my size 6.5 feet.    I also have a pair of overshoes which help to keep your feet dry as well as toasty.  My top tip is remember to put them on before you put your shoes on. 

You should probably think about leg warmers or full length bib tights but I tend to get overly hot in full length tights so don’t own a pair and I have not found a pair of leg warmers yet that don’t make my legs look like a pair of fat overstuffed sausages. So when it’s cold I choose to add a pair of tights under my bib shorts, just standard ladies 70 or 90 denier tights under everything.  It is not necessarily something I have seen anyone else do but it works for me.  They don’t rub or chaff and they dry out quickly when caught in a shower.  Believe me I have ridden miles like this and never had a problem.

So to the fingers… Gloves, in my experience the more you spend on a pair does not equally equate with the better they are, in fact sometimes the opposite.  I have a pair of really tight fitting gloves that I have used for years, which are a pain to get on and off but they seem to work.  Although when it is particularly chilly I have seen me wear an old pair of oversized woollen gloves over the top, which makes changing gear a bit interesting but just give me an extra layer.  When it’s less cold in springtime a pair of thin running gloves with fingerless cycling gloves over the top are a good option.

Finally, incorporate some bright kit when out and about on dull days and put your lights on.  Being seen can save your life.   Above all get out there, enjoy the season and don’t let the rain dampen your spirits or put you off your training stride.  Have fun!

 This blog was first published on Total Guide to Bath

 

 

Vaseline, baby oil and a wetsuit... what more could a girl need?

You know you are becoming a triathlete when you open your gym bag to find a tub of vaseline, baby oil, talcum powder, a scattering of almonds, a few flapjacks and a tube of dry lube (for your bicycle chain!) in amongst your gym kit.  I am amazed at just how much more kit and accessories I need to train for triathlon than for cycling.  My wetsuit is probably the biggest single financial outlay I have had after the bicycle.  And while a wet suit is essential kit for triathlon racing (some events insist you wear them for the swim) it is not necessarily essential if you fancy trying out an open water swim.  Now for those of you reading this and quickly shrinking in horror at the thought trust me if you have never ventured into a lake beyond ankle height then now really is the perfect time of year to try it.  The lake I swim in is currently around 16-18 degrees and you can swim comfortably without a wet suit, however, most places that provide open water swimming also offer the option to hire one for a few pounds, which means you can try it out and avoid the expensive of owning your own.

I would recommend the best way to start is preferably in a lake that is clearly designated for open water swimming.  If you live near the Cotswold’s Water Park then you are in luck as there are plenty lakes to choose from.  My lake of choice is Lake 32, Keynes Country Park near Cirencester.  It is extremely clear and clean and has the benefit of a marked buoyed course of 400 mtrs and 750 mtrs.   You don’t need to be a member to swim there, although that does give you a greater choice of swim times, you can simply drive up and pay £5 on the gate on a Tuesday and Thursday evening and also on weekends (see ukwatersports.co.uk for full details). 

Always make sure you swim with someone, or at the very least have a person spotting you from the side of the lake as not all lakes provide lifeguards.  Wear a swimming hat as it will keep your head and therefore body warm and wear a bright coloured one as it helps your friends keep track of where you are.  You will need a decent pair of googles and if you are wearing a wetsuit rub some Vaseline around your neckline to stop any rubbing – the first time I wore my wetsuit I forgot that tip and the back of my neck was red raw by the end of the swim – not pleasant and somewhat hard to explain!  The baby oil, in case you are wondering, is for your arms and legs and helps you get your wetsuit off quickly in a race situation, it is also much cheaper than the specialist slip and glide stuff the tri shops sell.   

When you first get into the water give yourself some time to acclimatise to the temperature.  Often it is a bit of a shock to the system and so it’s worth bobbing up and down at the side while your heart rate regulates and you get your shoulders under.  Also, the first time you swim set yourself a realistic goal.   Unlike a pool there is no 25m marker or pool side to stop at and get your breathe back so rather than attempting a non-stop lap of the whole course, do it a little bit at a time.  Agree with your swim partner to swim to say the first buoy and then stop to regroup, re-orientate and then move onto the next one.  It is a good tip to go steady rather than off at a pace you can’t maintain.   Be prepared for the odd fish to swim under you and around you and for a bit of weed to occasionally latch on to your arm.  Try to enjoy the feeling of stroking through the water, and remember there is nothing to panic about, it is just swimming but in very large pool!   Open water swimming is peaceful, relaxing and a much more pleasant experience than a chlorinated swimming pool.  Convinced?  Maybe I will see you at the lake.

 

Back in business

After a long period away from my beloved blog spot I am relaunching the space and will be linking it to my Bath Chronicle fortnightly column as well as my new column on total guide to fitness.  I am pleased to be back at the keyboard, prevaricating once more.  I will be updating you all on what I have been up to since my John O Groats adventure in 2013 - goodness where does the time go. 

This blog will now cover my foray into triathlon, my training highs and lows, and generally my quest to become a better cyclist, runner and swimmer. 

I will be back soon. 

Lindaxxx