Tom Hinks - Training

5th January - Swim

2009-01-07T07:03:00.000-08:00

Went with Ryan to the club he swims at.

350m Time Trial - 7.36
500m drills - focus on rolling the body
600m - 2.20 per 100m

Time trial was hard, and thought I wouldn't make it through the session during that.
The drills were very calm and technique based so not so tiring
100m sets were quite tough

Overall I didn't do very well. I was tired and could not have done the full lot without rests.

Plus knee hurt :(

On the knee front. MRI scan results show no major problems apart from ITB inflammation. Dr suggested having my running/walking looked at properly, but insurance won't pay, and neither will I (£160).

3rd January - Bike

2009-01-05T01:07:00.000-08:00

75km - 2 hours 45 minutes

Hackney to Braintree

http://www.mapmyrun.co.uk/view_my_run_43007

This was the ride I attempted a few months ago but had to bail last time.

First half of the ride was ok, this route was a lot flatter than last week, but the hills that we did have I felt more comfortable on (but not much quicker!). Second half of the ride up to Great Dunmow was brilliant, and I felt a lot stronger.
Bonked with about 1km to go, so well timed, intake was less than normal:
1 Gel
Half a bottle of water

Jim quote of the day:
"A clean bike is a fast bike"
Hence why Bianca is now sparkling!

27th December - Bike

2008-12-30T03:32:00.000-08:00

75-80km - 4 Hours

Route around Sussex with PJ & Duncan.

It was quite a cold ride, and extremely hilly, hence the slower pace. I struggled to keep up on the hills, but felt strong on the flats and downhills. I was glad for the uphill practice.

ITB felt fine (ish), my VM attachement felt a little sore, espcially if I stopped briefly then started again, the first 3-4 revolutions were painful.

Felt a bonk coming on with 15-20 km to go, but a bottle Coca Cola sorted me out, best stuff!

This ride really pointed out my need to practice hill climbing.

I would post the route, but PJ was routemaster (and got us lost a few times) so I have no idea where we went.

20th December - Bike

2008-12-20T08:33:00.000-08:00

Bike Session mit Jim - I'M BACK IN TRAINING!!!
55km - 2 Hours

Up to Epping Forest and back:

http://www.mapmyrun.co.uk/view_my_run_70716

Knee was fine. I'm a bit out of shape and really struggled on hills, but generally quite pleased and worked fairly hard. Jim acted as wind break quite well.

4th December - Knee Update

2008-12-05T01:17:00.000-08:00

Knee has been fairly pain free this week.

I saw Dr Bell who gave my knee a good examination. He seems to think my pain is in the popliteal region and not particularly the ITB. To be sure though, he has put me up for an MRI scan. Booked in for the 17th.

He has said that as it is not a tear or snap, training on the knee is not going to be harmful, just train to the point at which the pain starts to become uncomfortable.

It has been painful since the appointment as his poking around has irritated it.

22nd November - Bike

2008-11-27T02:19:00.000-08:00

Monopoly ride
Distance....no idea....35/40 miles, comments on this please Jimbo!
Time spent....not quite sure....5 hours?

This was Jim's birthday 'treat'. Starting at almost midnight.
Did not expect to finish because of my knee but it held up ok, slightly sore but nothing too worrying. Only intense pain was going up and down some steps at a foot bridge.
Ride was very cold. First half the team was Jim, myself, Maurice, Sam & Jean, second half Jim and I were left to our own devices where we starting to put the hammer down 'bring the rain'.

Had my first crash! Caught Jim's back wheel and put myself into a lamp post and phone box. Amazingly I was alright, and Bianca only had slight bends to her handlebars, which I have corrected.
The lamp post called in sick the next day.

Knee update - went to physio today (27/11/08). My stability looks better, and apparently my running style looks fine, Kate has referred me back to Phil Bell, who may inject. Also and MRI Scan has been suggested.

12th November - Run

2008-11-27T02:17:00.001-08:00

~2km - 10 minutes
This was to test my knee out before Physio the day after.

Very disappointing as knee became painful after only a couple of minutes.

8th November - Bike

2008-11-08T09:05:00.000-08:00

Hackney to Putney and back - 36km

http://www.mapmyrun.co.uk/view_my_run_59824

Light session to ease back into training. Bits of traffic slowed me down a bit, time was around 45 minutes each way.
Pissed it down with rain, but was quite refreshing.
Focused on trying to keep on a lighter gear than normal and trying to up my cadence.

Knee felt fine, and I generally felt ok, not massively strong considering the short distance of the session, but was quite happy.

6th November - Bike Assessment Session

2008-11-07T05:19:00.000-08:00

1 hour with Kate Moorby.

This was at the physio clinic (I went to last week) to see their bike specialist about bike set up, and riding style/posture etc.

Points that came out:
- Seat was too high
- My cadence is too low and I should aim for 90-95 rpm
- I overgear too much
- Handlebars we at too much of a reach
- I need to engage my core muscles more to decrease lateral movement on the bike
- All of my leg muscles are too tight

She suggested that I:
- Down the mileage for now
- Avoid hill sessions
- Focus on high cadence work
- Use a 'roller ball' to work on my IT Band and Rec Fem
- Stretch
- Practice being out of the saddle a bit to engage more core muscles

I have booked in to see her again next week.

3rd November - Swim (and knee update)

2008-11-04T05:09:00.000-08:00

0.6km - 17 minutes

All with a pull buoy - didn't feel that great, and lacked stamina so had quite a few rests.

Knee update - Saw Dr Phillip Bell - Seemed a very good and professional guy, he gave me a cortisone injection into the knee 30th October. I am also booked in to see their in-house bike specialist to sort out bike setup and riding style (6th Nov), which is lucky!

28th October - Swim

2008-10-28T02:15:00.000-07:00

17 mins with a pull buoy - ~0.75km

Enjoyed this - was tough on the shoulders and arms, which goes to show I wasn't working them hard enough before.

Physio has referred me to a consultant - appointment tomorrow

27th October - Swim

2008-10-27T06:39:00.000-07:00

25mins - under 1km, not sure exactly

Focused very hard on not kicking too hard. Although my knee did start to slightly ache after 15-20 mins.
I then grabbed Jim's pull buoy and tried to swim with that. This was my first time with a pull buoy and the realisation of firstly, the amount my legs were doing, secondly, how much more I could get out of my arms now that I had to, thirdly, how I wasn't actually going that much slower once I got the hang of arms only.

I am pleased that with a pull buoy I have found something that I can train with without hurting my knee.

Physio is possibly going to refer me to a consultant

19th October - Swim (and knee update)

2008-10-27T06:23:00.000-07:00

Swim was more recreational, didn't swim too far (under 1km). Knee started to hurt after 20-25 mintues.

I have been having physio on my knee. She has confirmed it is my IT band, also my VL is over developed and tends to swell.
I tried to play football the week before this and again, had knee pain.
In terms of causes, it is likely to be my cycling, probably not using my gluts enough, and maybe my saddle is too high, or my push down is not well-aligned.

27th September - Bike

2008-09-28T11:49:00.000-07:00

Hackney to Chelmsford - 52km

http://www.mapmyrun.co.uk/view_my_run_43016

The plan was to do 74km to Braintree, but I cut it short due to my knee.
The first 10-15km the ride was ok, I could tell my knee was a little sore but nothing major unless I got out of the saddle.
After that the pain got worse and it was painful all the time, and very painful uphill and out of the saddle was impossible. As it was too far to turn back I went for Chelmsford.

The ride was actually a very nice route and I would like to do it again. There weren't any huge hills, so not great for hill training.

Other than the knee I felt ok, and no post ride aches otherwise except for saddle chaffage (nuf said)

Doctors on Wednesday to have a look at my knee (and calf).

20th September - Lorton Sprint Triathlon

2008-09-21T14:53:00.001-07:00

Swim 1.1km - 24.31
T1 - 6.00
Bike 22km - 49.02
T2 - 3.00
Run - 5km - 28.32
Total - 1h 51mins

Great event organised by Jim.

The swim was cold, I struggled with it, and didn't feel too great, I had difficulty breathing, andfelt dizzy when I came out (normal apprently).

The bike had a great first 7-8km of time trial style gradients which I really enjoyed, and I worked pretty hard. After that the hills started and they were tough, I pushed hard through them but perhaps put too much into them as they were painful. I had got Brett in my sights by the time the hills started and I killed my legs trying to get to him (and apparently he killed his trying to stop me). Definitely the hardest intensity I have ever worked to on my bike.

The run was a rubbish start, I felt a bit sick (probably a combination of a gel, plus lack of water, plus feeling very knackered) and I had pains in my left knee. I picked up the pace after 2km and felt better, although the knee was painful. I finished the run feeling better than I did when I started it.

Knee is a worry, Ryan has had ITBS (Iliotibial Band Syndrome) and says it sounds exactly like that, which if it is is a REAL pain.
Left calf was ok though which is a bonus.

Thanks to Jim for a great weekend.
Well done to Ryan for winning.

Quote of the weekend:
Ryan: "I am a highly efficient tool"
Jim: "Well you're certainly a tool"

18th September - Swim

2008-09-21T14:51:00.000-07:00

Worked on technique, finding it hard to push the old habits.
Didn't swim very far - overall rather frustrating

September 14th - London Duathlon - Richmond Park

2008-09-16T01:53:00.000-07:00

9km run - 48.27
T1 - 1.48
20km bike - 46.03
T2 - 2.48
5km run - 29.49

Overall - 2.08.57

All in all - a pretty rubbish weekend.

I felt weak on both runs, even from the very start, I would say for a number of reasons, although the third being the main one, and the first two are more 'excuses':
1. I had played 90 minutes of football the day before
2. My calf was painful
3. Because I have been 'resting' my calf I have not done any recent running training (which equates to the point I have not really done any running training) and I was therefore simply unfit.

I did not overtake many people on the first run, and had quite a few go past me, which was depressing.
Once I got on the bike I felt a lot more comfortable and went past a lot of people. I felt strong and happy. Overgearing slightly but to no obvious detriment.
The final run was very tough. I had jelly legs and my calf was painful to the point I had pins and needles in my toes. I was not tired aerobically though.

Recovery was ok - I cycled 3-4 miles back to Sally's within 45 minutes of finishing without any problems.

In terms of the rest of the field. I finished overall top 40%, my runs were top 46% & top 50% respectively, and my bike was top 20%.

Overall I'm not pleased but not hugely disappointed. A lot of work to do on the run. Slightly worried about my calf, Anna has agreed to have a look at it.

Jean did very well, kicked my arse on both runs, and was only 40 seconds behind me overall. Well done!

AMAZING course, Richmond park is stunning for a London Park, would like to do some more training there.....hint hint Jim

11th September - Swim

2008-09-11T02:53:00.000-07:00

SwimForTri lesson - Brick Lane - 1 hour

This was a lesson in an endless pool with a guy called Dan Bullock. This is his website
I would recommend this to anyone, I was very impressed. It's a bit pricey but he's recommended no more than 4 sessions from now until Switzerland.

Actual swimming time was not massive, but the coaching was great. Seeing myself on video had an immediate effect, as I spotted my frantic legs! Things to work on:

- Palm of hand positioning backwards
- Bending the elbow in first 30% of stroke in order to get more of a backwards push rather than a downwards push
- Rolling the shoulders more to increase my reach, and to bring more upper body out of the water
- Keeping elbows high on left hand especially
- Keeping catch and pull within bodyline
- Less frantic legs! No bending of the knee

I think my sessions will now be dominated by technique work as I want to ensure I am not practising the wrong thing! He reckoned I should work on technique until about Christmas.
I think I will book another session in about a month.

10th September - Swim

2008-09-10T02:49:00.000-07:00

~700m

Went with Ryan as he had his new wetsuit.

Not a good session, arms and chest were tired from yesterday's gym session. I did the first 200m in 4.28 and then took it easy.
I tried bilateral breathing a bit. The stroke felt good, but after a length I had oxygen debt.
Generally a lazy session for me.

Ryan's swim was impressive.

9th September - Gym

2008-09-10T02:44:00.000-07:00

Chest session with Andy

Bench press:
60kg x 10
90kg x 4
100kg x 2
90kg x 4

Dumbell press:
32kg x 6
32kg x 4
32kg x 3

3 sets of 20 sit ups

Felt good - Pleased I can still get 100 after so much slacking in the weights

9th September - Swim

2008-09-09T02:54:00.000-07:00

1km - 25.28

Bit tired this morning, and having enjoyed the last wetsuit session, swimming without one felt shit.
Got through ok though, all crawl, no notable breaks. 200m splits were:
4.34
5.29
5.16
5.17
4.50

Thursday's session is in the endless pool. May go for a swim tomorrow.

6th September - Run

2008-09-08T11:11:00.000-07:00

~45 minutes

Whilst in Norfolk I went for a run by the coast, not sure how far I went, but it wasn't very far, most of the terrain was sand, so the going was tough and my legs didn't feel that great from the start. Glad I did it though, achilles problem felt ok, started to twinge a bit in the last 5-10 minutes when I increased the pace.

5th September - Swim

2008-09-05T01:35:00.000-07:00

2km - 49.02

First wetsuit swim, felt great, bouyancy was superb. Doubled my longest swim distance. Each split a 1km PB. 200m splits were:
4.09
4.49
4.58
5.19
4.43
5.21
4.53
4.57
5.03
4.48

The second 1km felt a lot more consistent and I was really pleased. 100% front crawl, only break was for a couple of minutes after the first 1km, and 30 seconds to tell Jim he is a jzimp as he left.

Jim Poole quote of the day:
"It's good to train out of wetsuits, so when you get in one you feel like Michael Phelps"
Is Phelps a jzimp too then?

2nd September - Run

2008-09-03T04:37:00.000-07:00

~8km (at a guess) - 45 minutes

Not a good session. Ran along the canals with Jim. My left calf was painful from the start and severely hampered the pace. Was not particularly tired afterwards (which i suppose was comforting) but annoyed about my calf. Iced it afterwards but is still painful today. If it persists I will see a physio.

2nd September - Swim

2008-09-02T02:39:00.000-07:00

1km - 26.46 mins

Felt very good today, managed to do the whole kilometre in crawl with pretty much no breaks. Lifeguard pointed out I should try bilateral breathing. I have booked a lesson next Thursday with an endless pool in Brick Lane, so I will see what they say.
200m Splits were:
4.50
4.51
5.35
6.01
5.26

Jim's quote of the day:
"This isn't World of Warcraft, this is World of Pain!"
I think he's trying to go through the whole 'Sergeant in Vietnam phase' by being all stressy and bossy (especially happens in the morning), he even tried to tell me what to eat yesterday, but team manager Colin overruled. Thanks Cols

26th August - Run

2008-08-26T13:16:00.000-07:00

14km - 58.59

This was 7 laps of the park. Jim cycled alongside for moral support, and to make us look like a gay couple. I felt ok, no need to stop, and managed to get under an hour, which was my target. I was very pleased my last lap is my fastest yet, beating the last lap of my 10km last week. 2km splits were:

9.00
8.15
8.35
8.44
8.47
8.25
7.10

Cold ice bath for 15 minutes afterwards.

26th August - Swim

2008-08-26T13:12:00.000-07:00

1km - 29.28

Did not feel great when I got out of bed this morning. The session was ok, had some fogged up goggles mid-way through. Managed to do almost all of this in front crawl. 200m splits were:

4.34
5.47
7.19
5.50
5.57

23rd August - Bike

2008-08-24T15:33:00.000-07:00

Hackney to Rotherfield
73km - approx 4 hours

PJ and KT caught the train up from TW so they could ride with us. The general route was: Greenwich walkway > Blackheath > Bromley > Biggin Hill > Westerham > Chidingstone Causeway > Fordcombe > Langton > Eridge > Rotherfield.

Felt great for the first 45km, were some amazing downhills, I felt strong on the rolling uphills and although found it hard, I was ok on the steep ones too. However, we stopped at a pub for a lemonade at Chiddingstone, where I felt great upon arrival, but an hour later when we left I had lost all my energy, and I had very heavy legs. Accoring to Si Richardstone this is known as 'visiting Cafe Bonk' in the cycling world, so I was glad to hear it's not just me this happens to.
Post Cafe Bonk happened to coincide with some horrible hills, especially Langton to Rotherfield.

I played football today though with no huge problems, so recovery looks ok.

July 21st - Swim

2008-08-21T03:24:00.000-07:00

0.8km 24 minutes

Woke up a little late so didn't have time to do 1k. Felt ok - not great though. 200m splits were slow unfortunately:

5.23
6.40
6.03
5.58

I did a lot more front crawl than Tuesday, and worked really hard on any technique, focusing on long reach, strong pull, less head movement in the breath, and keeping myself horizontal without tiring myself out. Wasn't easy to concentrate on all of them at once, but getting there.

Looking forward to the Hackney to Rotherfield bike ride on Saturday

19 August - Run

2008-08-19T12:57:00.000-07:00

10km - 41.20

I did 5 laps of the mini park. My initial aim was to do 10km in 40 minutes, but mid way through I realised it was unlikely so aimed for under 42 minutes.
I felt good, a little bit weak in the chest at the start, maybe from the swim this morning, but that went after 5-10 minutes. I took lap splits, which is every 2 km, these were:

8.07
8.28
8.52
8.36
7.16

Disappointed about the 3rd lap as I didn't realise I had slowed down. Very pleased about the last lap.
Right calf is still giving me trouble, have stretched and cold bath, but painful.

Jim Poole Quote of the day:
"One World, One Dream"
Plagiarising bastard!

19th August - Swim

2008-08-19T01:34:00.000-07:00

1km - 25.03

On paper my best swim yet!
I didn't feel hugely strong, but I felt I worked harder than normal. I decided to take 200m splits to try to motivate me to keep going, and break up the swim. Splits were:

4.50
5.37
6.05
6.10
4.43

Had a few 30 second breaks which added to the 6min splits...but I needed them! Didn't quite do it all in crawl, did switch to breastroke every now and then to get my breath back. I was pleased I managed to do my fastesat split at the end too.

16th August - Bike

2008-08-17T06:47:00.000-07:00

Hackney to Chelmsford

48km - 1hour 45 mins

Felt good - the distance wasn't a problem. Uphill sections were a little tough and I need to work on them.
Small bits of traffic here and there slowed me down, and on some parts of the A12 the surface was appalling.
Hydrated myself more efficiently than the Southend ride so no headache after, although the weather was not as warm as that day.
No ill effects afterwards apart from being a little sleepy.

New aero bars are Xc311ent!

14th August - Swim

2008-08-14T02:21:00.000-07:00

0.9km - 27 mins
Felt ok - a little achey in my right calf from yesterday, but otherwise all good.
Having swum everyday on holiday last week I was expecting a significant improvement, so I was disappointed I did not get to the 1km point. A positive point was that I did front crawl 100% of the time. Rest points were no more than 10-30 seconds and at the least were every 100m, sometimes more.
It was a shock to come back into fresh water without the bouyancy of salt water.
I found my technique goes to pot when I am tired, with a lot more body roll and slap down of the breathing arm when I take a breath
I went with Claire, who pointed out that my arse is not high enough, and I need to focus on extending my reach (she just wanted to see my ass more).

13th August - Run

2008-08-14T01:31:00.000-07:00

9km - 38mins

I did 4 laps of the smaller park, 2km per lap, splits below:

10.53 (includes 0.5km getting to the park)
8.15
9.04
7.46

2.48 (getting back home)

Felt good with a comfortable rhythm. I pushed hard in the last lap as I still felt strong after 7km.

Slight twinge in my right calf near that persisted from midway through lap 3, which is hurting this morning.

This was my first run session. I really enjoy that section of the park, and will probably use it regularly in the future.

Speaking of 'future', time for the James Poole quote of the day:
"The best way to predict the future is to create it"

.....jzimp

2nd August - Brick

2008-08-02T09:04:00.000-07:00

Did a short brick session with Jim around Vicky Park:

Bike: 16km - 38 mins
Worked quite hard - felt good
Pushed it very hard in the last km, had 'jelly legs'

Run: 4.5km - 20 mins
Struggled in the first km, was really tough, managed to get in a bit of rhythm but not particularly fast.

July 31st - Swim

2008-07-31T01:56:00.000-07:00

0.65km - 22 minutes

Rubbish session - I felt tired before I started and struggled to get out of bed.
I managed to do the first 500m in about 13 minutes, and forced myself to stop a lot less, however the effect of this was that about 30% of the time I had to go into breaststroke.

Struggle with my breathing during crawl - felt like I could not intake enough air.

Jim Poole quote of the day: "Getting up and training when you're up for it is easy. Getting out of bed and forcing yourself to train when you really don't want to is what makes you an ironman".

30th July - Run

2008-07-30T00:50:00.000-07:00

5km - 30 mins (treadmill)

According to the gospel that is known as James Poole, the run in the ironman is not a marathon, merely 8 sets of 5km with a victory lap at the end.

My plan is to hold 6min/km pace and as training progresses, increase the length of time. I would like to do as much as I can outside, rather than in a gym

Today's run felt fine, I had played 40 minutes of squash beforehand, and ran the distance without any problems. Would've liked to have gone on for longer but had to get to work! Found the treadmill rather boring though.

Looking forward to the swim tomorrow!

29th July - Swim

2008-07-29T01:22:00.000-07:00

1km - 28 minutes

Felt a LOT better than last week. First 500m was approx 90% crawl, second 500m was approx 75%.
Stop for fewer and shorter rests.

Jim pointed put my right-hand reach does not have enough glide. Also my breathing has too much head movement.

26th July - Bike

2008-07-27T03:20:00.000-07:00

Hackney to Southend on Sea - 65km - 2hrs30 mins

Felt really good and strong, enjoyed it and at no point wanted/needed to stop.
Time it took is not accurate as I got lost a few times, had to make phone calls etc.

Had a headache afterwards which suggests I didn't drink enough water (which was a bottle and a half)

24th July - Swim

2008-07-25T02:23:00.000-07:00

1st swim session.
25 mintues - 0.6km (approx)

I expected this to be tough, and it was.
I couldn't hold front crawl more than 100m without stopping for a rest.

My aim was not for distance, but to build up the length of time I can crawl without stopping. I hope to try to do 150m sets of crawl next time and keep building up.

The beginning...

2008-07-25T01:38:00.000-07:00

I've created this page in order to log training sessions.
The Ironman Switzerland race on July 12th 2009 is my goal and as of yesterday my training began.
The task I have ahead is a daunting one. I have only taken part in one triathlon in my life before, and that was all indoor. By signing up for the Ironman I think I have definetly jumped in at the deep end with an anchor tied to my feet, as it is regarded as the toughest triathlon out there.

Wish me luck!

Hinksy