Because of my “lung infection” (or whatever it was) and my torn calf muscle at the end of July, this summer has been pretty inconsistent in terms of training.  I’ll put a summary of what I did in August tomorrow but basically the month was split into three bits: first, lots of swimming (calf too sore for run or bike), then lots of bike (swimming got boring, still couldn’t run) then lots of running (I could run! but the runs aren’t long or fast).

So, I need to do consistent training across all three sports rather than do what I fancy from time-to-time.  So, it is going to be pretty similar to my old ironman routine, except:

- no huge volume because I don’t need it!

- only two swim sessions, because my swimming is pretty good and I want to get better at other things over the winter

- the ability to do “bonus” sessions whenever I want – so if I fancy an extra run, or swim, or whatever then I can.

I am also going to start cutting out the worst excesses of my diet.  I “binge” eat on rubbish sometimes and at other times I just eat junk because, well, because I can.  I often don’t even enjoy the junk I eat.  Not a good sign. 

The actual objectives of the sessions will be decided later, but the routine will be something along the lines of:

Monday – Bike: (ride to work in big gear or low cadence intervals on spin bike)

Tuesday: Run (run to station and back or incline intervals at a moderate effort)

Wednesday: Swim (lots of fast 100′s with short rest intervals), Bike (hill circuits)

Thursday: Bike (ride to work or short intervals)

Friday: Swim (lots of 400′s at different speeds) and Run (very quick, very short intervals)

Saturday: Long Bike and Run

Sunday: Long Run

Key things to focus on will be:

- consistency

- getting the sessions over and done with as soon as possible

- if I feel tired, just do something.

“Unless you test yourself, you stagnate. Unless you try to go way beyond what you’ve been able to do before, you won’t develop and grow. When you go for it 100%, when you don’t have the fear of ‘What if I fail?’, that’s when you learn. That’s when you’re really living” – Mark Allen