January 2020
The warmest of welcomes to the brand new 2020 IronMan blog.
Let's begin by contemplating the story of a year in the world of IronMan fitness?
As you can see, from today's screen grab from Strava:
2019 training sustained through spring, peaked and then purposefully tapered down approaching IronMan 140.6 in Austria in July. After that, a rest.
Then, I got started again, maintained running and fast turbo walking relentlessly through winter, getting in shape for 2020.
Into 2020 and everything has now been totally stepped up.
The resultant 2019 IronMan media and subsequent aftermath is still something which I am still getting used to today. All I can do is count my blessings that I joined Glenrothes Triathlon Club back in 2015, as that circumstance literally changed my life.
By the above point in 2019, I was truly lost for words. I had always thought IronMan day was simply (hopefully) a sign-off after 5 years of progressive training, and I had no idea of the reactions that were to be subsequently created.
When we got home, obviously had to get the tattoo, on the day freshly clingwrapped:
Then we decided to have some fun with an Ultra HDR drone.
Sincere thanks to Andrew Glen of Maddison Productions.
I took Andrew's footage and created 4 film clips, these are on Balbirnie's YouTube channel.
'Making the Impossible Possible' is about friendship and encouragement making all the difference.
'Come Ride With Me' is footage only, blended with Muse's 'Knights of Cydonia'.
26 minutes: '15,000 kilometres later' might be relevant for anyone who wants a snapshot of the entire overview.
'The IronMen of Fife' streamed on Balbirnie's Facebook, a much faster summary.
2019 fitness finished on a high note at Balbirnie House at the Glenrothes Triathlon Club festive party. Because the tradition is, that all new annual IronMen finishers get one of these:
2020 began with an incredible 1 week visit to Stockholm, studying the Swedish #LivNordic way of life philosophy, of blending hot and cold treatments, to improve circulation, cardiovascular, and healing benefits. Basically, you are either in a very VERY hot steam room, or a very VERY hot sauna, from which you exit as hot as you can, and then plunge straight into a (Scotland winter cold tap temperature) cold pool, holding there for a minute or so before repeating. It shocks you from the core outwards. Absolutely loved this, all of it.
My very lovely wife Gaynor and her Swedish electric scooter!
Plus, a first ever full body Swedish massage. The masseuse told me she had applied only 30% of what was possible, which was all I could handle.
Had a great further chat about the benefits of using deep muscle massage to prepare and cope with IronMan, every day is a school day.
So, 2020 is geared around the endeavour to complete in Austria once again. This year it's Sunday 5th July.
2019 was only about one single thing, and that was somehow to successfully get the timing chip across the finish line for Glenrothes Triathlon Club.
The entire plan last year had a monthly Blog, it's an extensive read if you wish.
So, returning for 2020, given I've already delivered the IronMan result for GTC, I can afford to (a) learn from all experience, and (b) try my best for an improved finish time. Barring injury or mechanical breakdown of bike, there is certainly scope to do both.
2020 is going to receive even more dedication, and it helps that I'm signed in and taking part in this wonderfully formatted annual challenge:
This is being orchestrated by the very lovely Nicola Philp, GTC Race Director for the 2019 Balbirnie Duathlon. Those taking part are offered 3 options: 1,000 miles, 2,000 miles, or 3,000 miles. If you sign up and complete, you get a medal!
If you swim 1 mile, it counts as 4 miles.
If you cycle 3 miles, it counts as 1 mile.
If you run 1 mile, it counts as 1 mile.
Everyone loads their Strava records each day, then at 5pm each Sunday Nicola then spends a couple of hours adding all statistics, then emails everyone taking part. Underlined, Nicola's input and organisation is voluntary, we are so fortunate to be able to take part.
14 individuals were confident enough to take on the full 3,000 miles.
After 4 weeks this is where we are, and I'm very happy to be 27 miles ahead of the virtual pacemaker:
I became an IronMan using old school mentality. You run outside in all weathers, cycle on open roads, cycle on the IronMan day itself on a normal road bike, and by fortunate circumstance in Austria, I had a bonus in that wetsuits were banned as the water was too warm. (wetsuits can speed your swim by up to 10%)
Trying your best for an improved finish time is one thing. Strategically planning and preparing to try and make it happen is another matter entirely.
We are all systems go, but specifically for improvements, focussed most of all in 2020 on the cycling, as that's where I've learnt I can certainly make the biggest single potential improvement.
For 2020 I have some very significant amendments.
The first, is the introduction of an at-home in-house #PainCave
We have installed a Wattbike Atom.
Of course, in Glenrothes Triathlon Club colours!
This is the most intuitive, intelligent and accurate indoor trainer, on earth.
On a normal road bike you''ll have sections of downtime, when you stop at junctions, coast down hills etc. On this machine there is no downtime (unless you stop!) - I've seen suggestions that the time spent on this is perhaps 4 times more productive than a road bike.
Say hello to the new Virtual Reality world of Zwift!
This is (currently) the virtual me: (I have earned the red socks already, but having to put in the miles before they allow me to upgrade to a GTC top 😜)
So, that's Wattbike at home.
Much to the amusement of work colleagues, I've got another bike which I ride whilst at work when working on my PC on hotel admin!!! More on that one next month, I'll give you a very good laugh.
My combined '2020 systems' have created so as to allow me to work, whilst still doing this, by a Friday morning:
We're hopefully in for a few months of great training ahead.
Just thanking my lucky stars that I got to join GTC, and that I'm in a good place from which to proceed. Stay injury free, that's the key thought.
A final thought for today. 5th July 2020. Would he actually endeavour to ride a Triathlon hyper bike? If so, what would he need to do, to be able to condition himself to hold the aero tuck position for 112 miles? Is that even possible?
Well folks:
Here's the very first look, at what is regarded potentially, as the fastest road bike on Planet Earth. 5th July 2020, I'm riding it.
February 2020
So I'm going about 2020 in a very different way with the cycling.
Firstly, we've created an in-house cycling workstation, the grey wooden workstation below was built by in-house maintenance Steve Welch.
I'm on this most mornings for 50 kilometres at 7.30am. Much to the amusement of my work colleagues.
Over the last couple of months my body has gradually adapted to this, to the point where I can roll continuously at an average of circa 29 kilometres per hour, without breaking sweat, whilst working at the PC.
The rear wheel is on a Tacx Vortex turbo trainer, which is linked via Bluetooth to Zwift, within which my daily route is on Watopia's virtual world, of the Tempus Fugit flats. 'Tempus Fugit' is Latin for 'Time Flies!', it's a 17.3km route, with only 16 metres of elevation.
A cup of coffee, a banana, and a litre of Balbirnie House filtered water on the side. I link in, start cycling then minimise the screen and get on with my work.
(Rear tyre is a special turbo trainer tyre, twenty quid on Amazon)
By 9.15am I'm done, good job as the conventional desk in the other half of the office is used from that time onwards by the very lovely Angela Ferguson, Balbirnie's Vibe Manager and Head of All Things Awesome. So I flip my PC sideways and hey presto, I now have a standing desk. Sit on a bar stool for reading. Stand whilst typing.
At home however, the new Wattbike is another matter entirely. And it's great to have also seen it being completely embraced by my very lovely wife Gaynor, and youngest daughter Ruby.
So, Wattbike Oh My Goodness. Some incredible sessions, again in Watopia's virtual world, but the differences at home: watching real time on screen progress, Muse full tilt on EarPods, and the pace is completely cranked. Sweat simply, like you would not believe, and an hour at a time down in the Aero tuck position.
The Wattbike has 22 gears. How anyone could even push gear 22 in a sitting position is beyond my current comprehension.
The conditioning is gradual. I started in gear 10. Then 11. I'm currently mostly between 14 and 16. And I've been learning all about FTP.
So basically, hell for leather what's your best Watt output through the pedals, for a continuous 20 minutes?
This is where I've got to:
It appears to be the case that many people can make it to 200 Watts, but then cannot get past 210. And as for those who keep at it to take the Apex at 250, well all I know thus far is that 215 was an almighty push!
And by beginning to understand Watts, and the realms of circa 250 and beyond, what you are looking at is the essence of progressive sport, and the rewarding of efforts, and truly sustained and clever training. I cannot even begin to imagine today, what it must feel like to deliver sustained 250 watts through the pedals, in an Aero tuck, on a hyper bike. But I'm certainly going to try and find out! On the flat, that's surely got to be 40 km per hour!!!
Can you imagine what all this can potentially do, to improve IronMan 180km cycle times? I took the halfway 90kms last year bang on 3 hours, on a normal bike ridden my fastest in history.
If I can somehow get 2020s event on hyper bike at 35km per hour, I'd be ahead of where I was last year by a full 15kms for the first half of the ride alone, unthinkable but there it is.
Egos and FTP? LOL 😂
Running in February, I was loving it one night down Kirkcaldy Prom during storm Ciara. There's no such thing as bad weather, only inappropriate ... OMG it was cold that night 😂, but 5 kilometres in, I felt sharp pains from right Achilles tendon, so I've backed right off running for a couple of weeks.
Swimming in 2020? Well folks, something completely new, and self-invented. Yoga meets Total Immersion. Main thought. Slow everything down with the hands, aligned to the hands moving backwards at the same pace as the body is moving forwards.
Now, in 100 metre sections focus one after the other on:
- Breathing
- Completely relaxed neck
- Completely relaxed head
- Fingertips, more specifically the water molecules on the finger tips.
- Fingers
- Palms
- Back of hands entering water wish zero splash
- Lower arms
- Upper arms
- Elbows
YOU HAVE REACHED 1 KILOMETRE
- Extending arms with more propulsion
- Extending shoulders with more propulsion
- Greater hip 'snapping'
- Legs and feet flicks
Now shift into working on counting your SPLs, Strokes Per length.
This time last year I was at 22 strokes per 25 metres.
Today, I am 17.
And on one single very memorable length, I managed 15.
And on the subject of feet, a truly remarkable fact, one of those ones: 'why the hell didn't I think of that before?'
Remember the 'superman drill', this is where you push off from the side of the pool, arms out front, and see how far you can float, without doing anything other than floating.
Well, let's say that your feet are at 90 degrees in the water, with your toes pointing at the floor of the pool. Your feet, are brakes!!!
If you elongate the feet, with toes as far backwards as you can keep them, your feet are no longer brakes. And your superman glide will be a full 3 metres longer!
MARCH 2020
The month started well, by contemplating the chart below!
Having again come through an Achilles tendon issue in 2020, I'm very glad that I gave it proper recovery time. I've never *touch wood* had an injury from swimming or cycling, the only injuries I have ever had, have been from running, or more aptly put, over-running. So, onwards we go!
Getting at it, one week at a time. And counting blessings that we are able to do this.
In March:
However, from 20th March onwards, we went into CoronaVirus Lockdown.
At the end of March, Glenrothes Triathlon Club were wondering how members were coping in lockdown?
I'm very much now looking forward to taking part in IronMan's first by invitation for global athletes Virtual Reality 1, which is a 5km run, then a 90km cycle, then a 21km run. More on that next month.
Looking at all stats currently available, I see that the IronMan organisation have not closed down events beginning of July onwards. That obviously still means Austria 5th July could be going ahead. Therefore, all training continues.
April - Say hello to IronMan Virtual Reality:
Firstly, I am absolutely delighted to convey that IronMan have been in touch, IronMan Austria 5th July is postponing, and is now scheduled to take place on September 20th 2020. Excellent, all the more time to prepare. And hopefully some more time back in the swimming pool before then.
I've been out for a few more loops on the Trek Speed concept bike, still just wearing an old pair of trainers and 'normal pedals', and I actually struggle to convey what it feels like, especially on the flat with the wind behind. We're nudging those sections at 40km per hour, it's an entirely new experience.
And that speed, is before adding the bike's solid disc rear wheel, which will make it even faster.
To prepare for that, I've had to order this special valve, to enable me to inflate the tyre. So, next month update for that.
Been out for a few cycles with my very lovely wife Gaynor, this was us the other night, heading to the 2020 (Virtual) Scottish Hotel Awards. The IronMan 21st century kilt on for the first time in 6 weeks.
On the scales, given I'm doing significant training, I was dropping from 13 stones towards twelve and a half, so I've adjusted diet to endeavour to stop weight loss.
Talking of diet, self-invented IronMan soup! Gorgeous greens, with spinach, chilli, and garlic. Delicious!
On the indoor cycling, some dramatic progress.
Did a new FTP test!
Except, I didn't realise you are meant to switch off device after the 20 mins at max power, so the above included the cool down.
As I would later find from Zwift records, I actually held average 267w for the 20 mins. That would have been unthinkable even a few weeks ago.
Writing this update on MayTheFourthBeWithYou, reflecting on April, for the very first time it has certainly been the month of IronMan official VR Virtual Reality. Triathlon accelerating into VR, with open invitations to the entire global IronMan community.
I have now amassed this entire collection of digital medals aka badges:
Each badge represents a weekend, with differing challenges.
Starting UK 7 pm on a Friday, this weekend for example, was a 5k run, then a 90k cycle, then a half marathon 21k run. Complete by midnight Sunday.
There are no defined cutoffs, 'all' you need to do is complete.
After you accept your weekly invitation, your App is live, and your Garmin auto-uploads your activities and times.
Never cease to be amazed by the wonders of modern technology:
Most training as I see it, is all about tempo. Certainly not about cranking everything at 100%. Gradually conditioning.
Given I am 2020 injury free, for some of the IronMan VR, I decided to push things harder. Many results, I have certainly surprised myself.
Strava screen grabs:
The above results were delivered yesterday, on legs tired from 3 weeks intensive. The second half was certainly a struggle.
I have never ever Loved running, it's always been a case of manning it up and getting it done. Maybe, just maybe I'm beginning to enjoy it more?
April 2020. Doing one's best in CoronaVirus Lockdown.
Blessings counted in every which way.
Having achieved these, and many other similar new PR personal records over recent weeks, I'm now going to back off again, look to stay injury free, embark on the second half of Nicola Philp's 3000 VR challenge, and start gearing everything towards September 20th. Have an 'effortless' Total Immersion swim, ride like the wind, then hit the ground running. Here's hoping.
MAY 2020 - IronMan Virtual Reality in the Corona Lockdown
As IronMan Austria has now shifted from 5th July to 20th September I've backed things off with the amount of weekly hours.
That said, I've also changed how I train, as it's now revolving around each weekend's official IronMan Virtual Reality Race.
I had started these, thinking 'I'll just take each session as part of normal tempo training, but in practice ... once you get used to the system, it becomes a wee bit addictive seeing if and how you can improve each weekend.
So, if for example the weekend's challenge is a 5k run, then a 90k cycle, then a 21k run (equating to an IronMan 70.3 mile half) then the Monday will certainly be a day of doing nothing in recovery.
So, 10 official VRs completed in total over the last 10 weeks. And I've got the digital medals to prove it!
If you have tracked my fitness journey, you'll know that I finished last in the 2014 Balbirnie Duathlon, but the experience of taking part, and the encouragement from fellow members of Glenrothes Triathlon Club was what set me on a new path in life.
So, where have we got to today, with Virtual Reality?
I am delighted to report significant progress.
As they introduced, understood and then evolved all VR and online systems, IronMan started defining age splits from the 3rd weekend onwards. That weekend was 1.5k run, 20k ride, 5k run.
Excellent, I wasn't last, far from it!
Fast forward to VR9, a much tougher prospect, therefore far fewer participants.
5k run, 90k cycle, 21k run.
Much higher up now in my Age Group. Remarkably so!
To achieve this, I nailed multiple PRs:
Bear in mind, this is after 6 years of steady accumulating progress.
At outset in 2014 I was unable to run 200 metres.
As to VR 10, 3k run, 40k ride, 10k run:
The phase 3 10k run, it was a push!
So what this learning experience is suggesting? In addition to lengthy sessions simply grinding the miles at low tempo, ... if you combine those with weeks with reduced miles, but add multiple up tempo sessions, this can incrementally lead to very significant improvements.
Bear in mind, my absolute priority is not to get injured, so I'm being ultra careful and still getting these significant improvements.
Functional Threshold Power above 250 watts, I cannot wait for the day that Fife Cycle Park re-opens, and I can get rolling with the Trek Speed Concept.
JUNE 2020 - IronMan Fluke Circumstance
Writing at 8.30am on 5th July, at this moment in time I should have been in the middle of this ⬇️
Because today, was the original date for IronMan Austria 2020. Due to the global pandemic the event has postponed, to Sunday 20th September (2020), and is listed with status as:
I am one of those fortunate to be taking part.
Which takes us to a fluke circumstance, discovered half way through June.
I can now confirm, that it would certainly appear to be the case that I am therefore the only Glenrothes Triathlon Club member, to be taking part in a 2020 IronMan event! Jeepers, no pressure!
Last year's Facebook live broadcasts from Austria via 12 year old daughter Ruby were seen by more than 20,000 people, let's see what we can do this year.
The main scope of this is of course to highlight our amazing local, friendly and inclusive across the span of all abilities, Glenrothes Triathlon Club.
Joining GTC back in 2015 completely changed my life, I can't state it any more succinctly.
Ruby took one look at last year's kit setup below and said, 'Dad, pack a further clean pair of ankle socks for marathon!'
It certainly helps having a wee pal to keep me right!
You can see below, July 2019 IronMan was followed by a break, and then through to the end of December I held steady regular training. Fast walking stats not included.
I then started Nicola Philps (GTC) Virtual Challenge in January, progressively building, and aiding recovery by having a reduced activity week every third or fourth week. A great push through May, then scaled back again until mid June.
Mid June I find I am the only GTC member doing a 2020 IronMan, then make the decision to try and step everything up, spending the next 12 weeks at 15 - 18 hours per week, before then tapering back leading to Austria.
As I say, it is relentless: This is currently 65kms cycling 6 days per week, and running three 10kms per week, one day recovery per week. Within this format, also taking part in all weekend IronMan official Virtual Reality challenges.
Most of the cycling is currently on my office cycle station, at 29km to 30km per hour, so I can work on my PC at the same time. 400kms+ per week? Correct!
I haven't been to the local pool as it's shut, and remaining shut by the look of things. So, Ruby has a wet suit ordered, and we're heading to open water.
We are now exactly, at T minus 11 weeks for IronMan Austria 2020.
Today, I am already down at 12 and a half stones, half a stone lighter than I was at 2019's start line. And needing to supplement every single meal, as I am burning so many calories.
Talking of flukes, I also found out in June, and it remains to be seen in writing, that my 2019 IronMan finish time, is an Age Group record for Glenrothes Triathlon Club, because I am THE ONLY ENTRANT AND FINISHER in my 50 - 54 age group. Or in other words, age 51 the oldest club member to enter and finish an IronMan. Awaiting official stats in writing, so this is a tbc until it's defined.
And I'll tell you now, I'm certainly going to try and go faster in 2020.
Consider Age, and the future. I was saying to my very lovely wife Gaynor last night, 'Having reached where I am today, I will be taking a break after IronMan 2020, and I don't anticipate wishing repeating the level of what I am now doing for training. I believe today, absolutely, that base level fitness can be maintained in the future with 'as little as' 8 or 9 hours training per week. I see that perhaps as two 1 hour swims, three 1 hour cycles, plus running and fast walking.
2019 IronMan was about one thing only. Getting the timing chip across the finish line for our local club.
Having delivered in 2019, (and so much was learnt from actually taking part and finishing last year), I think in 2020, and subject to avoiding disaster, I can perhaps go faster.
2019 I was on a rented conventional road bike.
2020 I am on my own Hyper bike.
That's surely where the biggest time saving could be made?
Very much looking forward to the amazing Fife Cycle Park re-opening, so that I can incorporate sessions on the Trek Speed Concept hyper bike.
For sure, I'm going to need to work on conditioning my lower back so that it can hold the new aero tuck position for the necessary hours on end. I'm going to need to push through the physical and mental discomfort, looking to give the best I have on 20th September 2020, 'playing to win' especially on the 180km bike section. This type of discomfort is a special type of pain, and tolerating it physically and mentally, is surely part of becoming the best athlete within my personal reach, at my age.
As the level of fitness improves, tolerance levels for discomfort also increase. You become capable of managing discomfort for longer periods of time. Embracing discomfort becomes part of growth and improvement. So says the theory anyway!
July and into August 2020.
And I am so very saddened to confirm:
And to the contrary, I'm absolutely delighted to confirm that my IronMan Austria entry is now confirmed for 4th July 2021.
Training for 2020 was relentless. There is no such thing as bad weather. I take with me the knowledge that storm blizzard conditions didn't stop me running on Kirkcaldy Promenade. How could I stop anyway, when my 13 year old daughter Ruby and her running colleagues and their coach Steve Doig were doing the same a kilometre away, at the High School running track!
Maybe things were just meant to be.
We opened Balbirnie's Bistro al Fresco on 6th July 2020. There were only a dozen of us on duty, and we confirmed on our media channels that we'd hope to bring additional colleagues back to work, if we could justify doing so. Within days we were serving 300 guests per day. What an adventure it has been, in Hospitality.
I've been working circa 85 hours per week, but still nailed all IronMan training until the event was cancelled.
Much of my working week is spent overseeing The Pass. Basically, 6 chefs very quickly passing dishes through one area 2 metres by 1 metre, everything plated, garnished, accompanied and added cutlery, condiments etc etc, very precisely liaising with Executive Chef Oscar Sinjorgo, and coordinating all aspects and timings of all outgoing delivery to our front-of-house team. At the 6 peaks of daily service, we can be issuing one tray per minute.
I have no qualms in saying that in rapidly shifting our operations to this totally new scale and service capability, that it has received the same mentality and focus as applied to IronMan training. Blessings counted simply, that we are in a position to do so. And total ongoing Ohana:
Ohana is community, family, nobody gets left behind. In our case, it has been epic indeed, to find ourselves in a position of bringing all colleagues back to work, and nobody getting left behind. As at mid August, we're already absolutely focussed on doing everything we can possibly do to sustain this status, for the potential continuing uncertainty of months ahead, until we can once again cater for weddings.
Last 2 months, my weight has dropped to 12 and a half stones, tempo running with sections at just over 5 minutes per kilometre pace. I don't mind telling you, an occasional tear in the eye when running, just thinking and dreaming and feeling IT, the intended experience and ambition of Austria once again.
In every part of training since last year, I've been visualising the start of the marathon. Off the bike after 180kms, thighs like lead, grab your kit and start changing into the running gear. Count your blessings. Take your planned plug of Lucozade. Think of everyone who has helped you on your journey. 10,000 kms of training this year, the harder you have worked, the luckier you will get. Drop your cycle kit bag. Check your watch. I am One with The Force, and The Force is With Me. This is your day lad. Now run.
So 2021 it is, bring it on!
*2020 Fitness Blog Ended*
Best wishes all,
Nicholas
IronMan Class of 2020
Please click this link to gain access; http://anyflip.com/eexkb/jljz/ 
