Rookie Goes for 3 in a Row at Ironman UK Week 9 of 40
Morning….
Just wanted to clear a couple of things up and then we can get started…
First, i’m takin the mick in the picture, I don’t really wear my helmet……
Second, It turns out the Wigan lot had their annual ‘grand ball’ recently and a some of them seemed to think that my blog last week was having a pop at that
Not the case…
The thing is, many of ‘the Wigan’ have been very good to me….
So I have a message…
Good People of Wigan
I love you
You know that
It wasn’t aimed at your ‘grand ball’
It was a general observation asking why all cycling and triathlon clubs seem to adopt the culture of dressing like members of the aristocracy for their annual ‘piss up’ when in reality it’s usually just a set of cracking down to earth lads (and lasses) who love everything swim bike run and a beer or two….
Anyhow…
Can we move on?
Cheers….
As you know, I’ve been having a go at trying to get my 47 mile IMUK bike loop time down recently.
Throughout 2018, my circuit time has been peppering the 3:20 mark, but the other week I got that down to 2:39. www.strava.com/activities/1916694019
To put that into perspective, a 3:20 effort would currently rank you #250 out of 352 for the 2019 IMUK bike loop on strava.
Not bad….
But a 2:39 circuit ranks you in the top 50….
And that is fukin excellent as far as I am concerned.
And you know the best bit?
I feel as though I haven’t even begun to scratch the surface with this yet…..
On that basis, I have decided to share with you exactly how I was able to get that time down via this blog over the next few weeks….
In my opinion, if you want to improve your loop time, you require a total of ten ‘keys’ in order to do this….
***Please note this is not aimed at ‘Kona wannabes’ …..this is aimed at those that are currently hitting 3:20 loops and want to learn how I took that down to 2:39 so wind yer neck in ‘big dog’….Cheers***
***Please Also note, riding a 2:39 single 50 mile IMUK loop on fresh legs is one thing, yet ‘racing’ a full Ironman is something completely different and I have no desire whatsoever to ‘race’ the full distance, i’m perfectly happy simply collecting the third sacred medal in a row at IMUK, but let’s have it right, a 2:39 loop is still a 2:39 loop***
We are now onto key #8 of 10.
Here it is…
Key #8 The Watt Bike
I remember reading once that the day the Sun newspaper starts tellin its readers to buy a particular stock, then that is the time to sell.
In a similar vein, when Iron Rookie starts talking to his followers about the watt bike, then it’s time to run for the hills.
Lets have it right.
The watt bike is a tool designed for the pro’s.
It’s never been on my radar….
Until now.
You see, first time out at Ironman UK, I didn’t believe I could do it – all I was bothered about was ‘getting round’ and collecting the sacred medal.
Second time round, I entered right at the last minute and didn’t train properly, I took the piss if i’m completely honest with you.
But this time, I am looking to ‘get quicker’ particularly on the bike.
Make no mistake
The watt bike is a tool that will help you do exactly that.
However, it’s important we are crystal from the outset…
You know those big yellow boxes that are fastended to the wall at your local gym?
Ever wondered what they are for?
Let me tell you….
They are for re-starting the heart of people that do not know what they are doing on the watt bike.
I am being serious.
You can’t fuck about with the watt bike.
You will end up in A&E
Before you even think about getting on it you should already be at a decent level of fitness and you must go and see your GP.
You should also consider hiring a qualified coach that knows what they are talking about.
In addition, let me say this.
Whilst I have got 2 sacred Ironman medals in my collection, I am a complete novice as far as the watt bike is concerned.
I figured that if I feel like this, then there must be thousands out there in the same boat, so I wanted to share my personal experiences as we move through the process on the basis that some might find it helpful and others will find it hilarious..
So here is the first instalment on the matter…
I recently went down to my local gym and asked no fewer than 4 ‘PT’s’ to show me how to use the watt bike.
Now I am not talking about qualified cycling or triathlon coaches here, I am talking about those who strut round every gym with the words ‘personal trainer’ embroizled all over their T-shirt..
You know, the ones that spend most of their time chattin all the birds up like they are some sort of club 18-30 rep, yet chuck em in the deep end of the pool and they will shit themselves.
Anyhow, It very quickly became apparent that they did not have a scooby do as far as the watt bike goes.
Next, I thought about approaching those that I have observed using the watt bike over recent weeks but it was abundantly obvious that most of those didn’t have a scooby what they were doing either.
It is my observation that far too many will ride the watt bike as if they are going for a leisurely trundle down the shops, happily chatting away with their mate next to them as they do so…
Not being funny, but that would be the equivalent of driving to work in an F1 car and sticking at 20mph the whole way, pissing everybody off
Not what the watt bike was designed for
Especially when its busy and they are all taken…
Do you need a hand getting off that bike love?…..
Make way for the Ironman now…
But I still didn’t know how to use it,,,
So when I got home, I googled it.
“How to use the watt bike”
My god.
Google that and your head will explode.
Of course, you end up asking your mates.
FFS here we go….
Ask ten different people to talk you through their watt bike session and I guarantee you will get ten different, conflicting answers.
But who is right?
Let me ask you something.
You know in the old days, before we had google like, what did we do if we wanted to find the answer to a great truth?
We would seek the knowledge of the wise old man that lives in a tent at the top of the mountain and begin a pilgrammage to go visit him wouldn’t we?.
Come closer whilst I whisper a secret….
Those wise old men still exist.
You just need to know where to find them.
What did he say to me?
Not tellin….
Yet….
I guess you will have to keep an eye on me blog for that one.
But let me give you a starter ‘on the house’…
For me, one of the greatest features of watt bike, is this….
You know when its ‘bike day’ and the weather is lousy?
Well no longer will I ‘go anyway’ and allow myself to be ‘bummed’ by the elements
Oh no…
I will go do a quality watt bike session instead.
Which way are we having it today weather?
Nice?….. I come out to play
Shit?…… I go do watt bike
Either way, I win….
Further, when you have a run of poor weather (and therefore a run of quality watt bike sessions) you are absolutely itching to get out onto the IMUK circuit and see the positive effect your training will have on your loop time
Absolutely itching
It’s like winding up an eleastic band.
When you finally get out there, you will feel like Bruce Banner.
And by the way, that was the second ‘freebie’…
You don’t do the watt bike to ‘get good at the watt bike’
You use the watt bike as a tool to get your loop time down
Much more to come on this in the following weeks as my journey into it evolves…
Here is how my training went this week…
Monday : Pool Mile
Tuesday : Weights set in the gym
Wednesday : Bike day – poor weather – great news! Watt Bike! ended up on the ‘pro’ – didn’t even know there was a ‘choice’ but oh yes, even though they look identical, apparently level 1 on the pro is level 5 on the ‘classic’ – (look out for the word ‘pro’ in little red letters) – thought it felt harder – didn’t like the way people on the rowers were looking at me….what you fookin starin at?
Thursday – Pool Mile – felt ridiculously strong – if that was a fight it would have been stopped at length 40
Friday – Weights set in the gym
Saturday : Bike day – poor weather – no problem! another watt bike! This time went back to the ‘classic’ but struggled to hit my target on the sprints…I think I prefer the pro version lol…That said, I felt horrible afterwards!…These sets are killers! but I know for a fact they work a treat once you get out on the loop.
Sunday : 10k ish run – sub hour perfectly fine
Smoke and ale free all week whoop! whoop! but that one is going to last about 4 more hours…
Current Weight 14/3 (pathetic) Height 5/11 (ok)
Don’t miss next week, key #9 as to how Rookie got his IMUK loop time down from 3:20 to 2:39
Like this article? so will your mates – feel free to share it and don’t forget to ‘add’ me on FB where you will find my daily training log for 2018/19 updated daily, as it happens
By the way, have you heard about this book? its nearly 500 pages crammed full of hints and tips detailing exactly how I was able to go from zero fitness to completing an Ironman triathlon and covers super sprint, sprint, olympic 70.3 & full iron distances all from a ‘first timer’ perspective – please take a moment to read the reviews on amazon www.amazon.co.uk/Secrets-Ironmen-Iron-Rookie/dp/1974002322/ref=sr_1_1?ie=UTF8&qid=1540676777&sr=8-1&keywords=iron+rookie
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