Nolondil

It's been a while since my last update, and I won't list all my workouts, but... it's been going 7/10. I've been really busy travelling around and... life. Generally I'm hitting my workouts, but I've noticed I've got a tendency to jettison the long runs when life gets manic, or swap them with the Saturday parkruns (free, times 5ks) that I love. Given I was quite weak on the run leg of my first Ironman I need to get my ass in gear. 

 

The gym has also fallen by the wayside a bit, which I am fine with - going down to 2 times a week is fine, even cutting it out completely if necessary, since the focus is the Ironman training. 

 

Today hasn't been great either - I had a 4 hour bike ride planned in zone 2, but I stupidly chose to go at the very high end of the zone, maintained it for about 1h30, and then ended up burning out at 2h40. So, 2/3 of the workout done... need to leave the ego at the door I think, instead of chasing the TrainingPeaks medals because I'm only making life harder for myself! 

Oh well, it's going to be a bumper update today! 

 

Basically, things have been going well from a 'ticking off the sessions' perspective, but I have been oh so tired pretty much all the time. There is a clear reason why: I have been drinking far too much on far too many social occasions, and so have to do workouts hungover/not at full capacity. That's something I'm going to really work on though.

 

Wed - Rest (heavy night out the day before) + gym

Thurs -  1850m swim + gym

Fri - Rest (another, heavier night out the day before)

Sat - parkrun (5k race, 20:40) + gym

Sun - Flew to Lisbon

Mon - 45m run (intervals)

Tues - Rest

Wed - 1h run & came back from Lisbon

Thurs - 1750m swim  + gym

Fri - 2000m swim

Sat - Rest

Sun - Southport Triathlon - 1500m swim, 40k cycle, and 10.5k run. Did really well here, shaving 21 mins off my previous time, even though the run was 1k longer this time. Very happy!

Mon - REST!

Tues - 1750m swim + gym

Wed - 1h bike ride (long interval sessions) + gym

Thurs - 1850m swim + gym

Fri - 1h46 bike + gym

Sat - parkrun (5k race, 20:44) followed by 6 x 1m intervals + gym

Sun - 1:33 bike ride (long interval sessions)

 

Another busy week - keeping on track and just getting through the workouts, alongside/despite something of a social life...

 

Sunday - 1h10 run (easy Z2 stuff)

Monday - 1h bike ride (Z4 intervals)

Tuesday - 30 min bike ride (Z3 steady) & gym

Wednesday - 1.5k swim (30 mins) & Gym

Thursday - Gym

Friday - 1h bike ride (Z3 intervals) & gym

Saturday - parkrun (free, weekly 5k)

Sunday - Horwich Triathlon - 500m pool swim, 40k bike ride, and 8.8k run, in 2h37 total (9 min swim, 1h27 cycle, and 53m run). It was hard going because it was hilly - 500m of ascent on the bike, and 257m on the run. Still, I signed up on a whim and I'm happy with my time, although looking at my relative performance my swim was pretty much average, my run was above average, and my bike was below average, so there is obvious areas for improvement there. It was a fun experience though, and it takes the place of two of my work outs (a 1h40 Z2 bike ride, and a 45 min Z2 run)

Monday - rest.

Tuesday - 1750m swim & gym.

 

Quite happy with my aesthetic progress too, I'm going to Lisbon for a few days on Sunday and will keep on running there, but when I get back I am getting serious about calorie tracking! (Famous last words...)

So, week 1 has been pretty interesting - it's the start of my ironman plan and a deload week on my strength programme. The week looked like this:

 

Friday - Swim 30m & gym

Saturday - 1h Zwift bike ride

Sunday - 1h20 Zwift bike ride

Monday - Gym

Tuesday - Swim (30 mins) & gym

Wednesday - 1h Zwift bike ride

Thursday - Swim (35 mins) & gym

Friday - 1h15 Zwift & gym

Saturday - 45 min run (including 20 min 5k). 

 

By Wednesday I felt really tired, and this carried to Thursday evening. I think it's partly the workouts starting, but also because I went through a breakthrough on the Friday and that has an emotional impact. Friday and today have been fine though, and I think it shows the importance of good sleep more than anything. I also think my body is kinda getting used to being back into a routine more than anything. I'd forgot how hungry swimming makes me!

 

I have generally been ok on calories, but I haven't been focusing on them as I get into the swing of things. Today has been a bit of a cheat day, and I'm happy with that.

 

On to next week!

Hello everyone, welcome to my ‘Epic Quest’ to become a true hybrid athlete as I train for my second full/ironman-distance triathlon.

 

Training plans:

• Strength: Jim Wendler’s 5/3/1 Boring But Big (4 x per week)
• Triathlon: 80/20 Endurance Ironman Level 0 (2 swim/bike/run per week, for 21 weeks)

 

My background:

• Completed Ironman UK in 13:51:25 (July 2022)
  • Swim (3.8km) - 1:18:07
  • Bike (180km) - 7:30:17
  • Run (42km) - 4:48:23
• Completed Zaragoza Marathon in 3:34 (September 2023)
• Regular runner
• Weight lifting on and off for around 6 years, with no real programme.

 

Goals:

• Complete Challenge Almere-Amsterdam full/ironman distance triathlon
  • A new PB should be easily possible, due to the flatter course at Almere compared to Ironman UK so I would also like to increase my finisher percentile position.
• Complete 5 cycles of Jim Wendler’s 5/3/1 Boring But Big (primarily for aesthetic reasons)
• Reduce body fat (I'll spare you the before pictures...) and improve body measurements
  • Shoulders  - 114 cm
  • Chest - 102 cm
  • Waist - 88 cm
  • Hip/ass - 95 cm
  • Left thigh - 56 cm
  • Left bicep - 13.5 cm

 

I know how important rest is going to be, listening to my body, and feeding it the required amount of protein. I know it's going to be a challenge to combine the two, and I am willing to reduce the weight lifting element if necessary, but I would like to see how far I can go using both plans. I know all the literature says you cannot be optimal at both endurance and strength, but I'm not looking for optimal, I'm looking for decent! 

 

Calorie plan:

• Weeks 1 - 10 - calorie maintenance
• Weeks 11 - 21 - low calorie surplus

 

I'll be doing weekly updates here, answering any questions people have, and listening to all the advice I can get!

And the week after that...

 

Life got in the way, coupled with a poor work-rest balance - over the last few weeks I've had so much on and so little time so forums and the like have fallen down the list of things I can do. To be honest, I'm getting close to feeling burnt out.

 

 

1. Hit the calories - about 6600 over for the month - about 10% of my monthly calories. I know the reasons why (bread, chocolate, and wine). On the other hand, I am trying to put on weight and I have been hitting the gym about 3x week so I don't feel too bad, but I need to shift my food to the right kinda stuff!

 

2. Hit macros - averaging about 50% carbs, 30% fat, and 20% protein. Again, bread, chocolate and wine don't help. Need to chance how I approach my diet (and not nip into the Tesco Express on the way home!). 

 

3. Hit strength -  a bit more success here.

 

Leg press - Old PB = 130kg. Goal = 150kg. Acheived = 200kg. 

So fricken' happy with this, I maxed out the machine! Going to work on getting a deeper range of motion and then perhaps onto single leg presses.

 

Lat pulldown: Current PB = 56.5 kg. Goal = 65kg. Achieved = 61kg

Didn't hit the goal, but I did get out of a rut, so it's progress!

 

Shoulder press: Current PB = 37 kg. Goal = 45kg. Achieved = 42kg

Hit 42kg for 12, it's hard though. Going to keep working at it and power through.

 

Pec fly: Current PB = 61kg. Goal = 69kg. Achieved = 71kg.

Happy with this, my favourite exercise by a long shot. I can see the results of it, but I need to work in other chest exercises to get a deeper chest burn.

 

Overall, not a great result but I simply took my eye off the ball with regard to macros. I'm enjoying the gym a lot, I like seeing my body change (even if it is slowly) - I keep thinking that if I carry on like this by my holiday in September I should feel very comfortable around the poolside.

I want to know how to make the chocolate apple crumble, but I also want to lose two more stone.

Think I'll ask you next time you make it instead...

 

Probably for the best! I've not been hitting my macros at all, nor my calories. Looking through my food log for the week, the reason is clear - chocolate.

 

My housemates are kind and generous so when they have chocolate they share it out, and temptation gets the better of me. The easiest way to keep me from eating it is to publicly say I'm giving it up for the month... so that's what I've done. Surprisingly, they've joined me! Hopefully this'll help.

 

I'm determined to make next week better. 

Right. Chocolate apple crumble has been devoured, I will not be making anymore for a long time!

 

Hitting protein targets and reducing carb intake is harder than I thought - all my standard 'go to' meals are carb based (usually bread based) so I'm going to have to work on this.

 

Was meant to be going for an early run in my new Adidas Ultra Boost STs (<3) but it's too windy and my legs are super stiff from a new dumbbell workout last night, so I'm walking to work instead (50 mins) as an attempt to loosen up.

Can I say it's been the best first day? No. Half the chocolate apple crumble I'd baked for my housemates was still there today, so I had a slice with custard. I had the calories for it but it threw my macros out.

 

On the other hand, it tasted damn good. I'm hoping it'll be gone soon tho, the temptation is massive...! Apart from that, the rest of the day was good. 

Yes to the hard way, and yes to MFP - good luck!

Looking forward to following you here - good luck!

Bumped - updated the challenge - I will be focusing on bulking. This is the first time I've ever tried this. Not going to lie, I'm worried I'll revert back to the fat kid I was when I was younger, or as a fresher. 

 

 

I've knocked the cardio goals on the head as well, as I will always default to that anyway.  I need more of a push to do the other things!

 

Yes! I know I'll run and I know I'll go the gym - it's almost cheating to have it as a challenge.

Looking forward to seeing how you get on - I know how you feel about the dragging the whole thing down. I changed my MFP week to start at the weekend so if I have a blow out I have a week to recover. Seems to have helped.

Following since we seem to have similar goals!

Welcome, friend!

 

My overall quest is still the general ‘to look good’, and to move towards this my main goals for 2016 are:

1. Lose body fat (aiming for 12-14%)
2. Build muscle 

Obviously these cannot be done at the same time, so I have to focus one one. In January I lost a bit of weight and I think I’m making progress on my body fat %, but I’m ready to try bulking. Then, hopefully, by May I’ll have seen some results and can have a three month cut before my holiday.

 

This challenge is going to be focused around what goes in my mouth. My current problem is that I neglect diet so much. I recently reread some blog posts by Steve and he was like 'diet diet diet'. So, this challenge will help me get my head out of the sand.

 

1. Hit calories

 

I've been very lax about this - and the good thing is eating more is easy (for me)!

 

After looking at what I need on IIFYM (http://www.iifym.com/iifym-calculator/), my TDEE is 1966 cal and so to have a ‘cautious’ bulk I need about 2164kcal - or 2200 kcal/day for ease. My aim is to have 2200 every day, and then 2200+protein shake calories on gym days. 

 

The reason I’m being cautious is because I’m worried about putting on lots of extra fat. I’d rather bulk slow and clean than fast and dirty.

 

Very good = <5% of calorie goal

Good = within 8% of calorie goal

Ok = within 10% of calorie goal

 

 

2. Hit macros

 

I've never given a toss about macros... but now I will. After reading this helpful article (I’d never heard of endo/ecto/mesomorph before…) I’ve identified a good macro balance. 

 

Muscle gain = 30% carbs / 30% fat / 40% protein

 

After reading the article I can tell I’m an endomorph, so I think having a low carb threshold will be good for me. Incidentally, I do tend to be able to tell when I’ve had a bit too much bread etc, with a general bloated feeling. This will be challenging, since for January I averaged about 50% carbs, 30% fat, and 20% protein.

 

Side note: Although this isn’t a target, I am going to try to reduce my bread intake (I’m a sucker for french baguettes) and up my fruit and veg intake significantly.

 

Very good = <5% away from each macro

Good = within 8% away from each macro

Ok = within 10% away from each macro

 

3. Hit strength

 

I want to increase the weight I'm lifting by 10-20% over some of the key exercises I do. 

 

Leg press: Current PB = 130kg. Goal = 150kg

Lat pulldown: Current PB = 56.5 kg. Goal = 65kg.

Shoulder press: Current PB = 37 kg. Goal = 45kg.

Pec fly: Current PB = 61kg. Goal = 69kg.

 

This goal is a hit or miss one.

 

No running targets this time (that all seems to be going well anyway), and no 'giving up' challenges - I've done a few and although they work, I sometimes use the ban to justify a worse choice e.g. not having fizzy drinks in the pub... so I'll have a cider!

 

I’m also going to spend more time reading NF, Reddit etc for more advice, and at the end of Feb I’ll reassess my goals and see what needs changing. I'm also going to try and spend more time on the forums...!

Cackling at 'SlothBelly' - you don't need luck, you've got this!

[1] Nolondil - you don’t bend like that… yet!

 

Yoga. I’m always clicking, I usually feel quite stiff, and sometimes my movement is fairly restricted. I’m going to change that. I’m keeping it simple by just finding videos from the internet, probably targeted towards runners. If I like it I might invest in NF Yoga - has anyone tried it?

 

GOAL: 2 yoga sessions per week.

 

8 sessions = 3 DEX + 2 CON

6-7 sessions = 2 DEX + 2 CON

3-5 session = 1 DEX

I managed to get 6 sessions done. I'm not sure if I'm feeling the benefit yet. I think so.

 

 

[2] Nolondil - put that Pepsi down!

 

I drink too much Pepsi - it gets to the point where my gums hurt and occasionally bleed. That’s not cool. This is an all or nothing challenge (I might allow myself to have a fizzy drink as a mixer, but I'll try to avoid this).

 

No Pepsi for January = 4 CON.

 

 

Done! Very happy. 

 

 

[3] Nolondil - if it ain’t broke, don’t fix it.

 

Before the Christmas break, my week consisted of 2 gym sessions and 3 runs. I want to carry this on, but since I have a really big workload atm I’m going to aim for 2 gym and 2 runs per week. 

 

8 gym and 8 runs = 2 STA + 2 STR + 2 DEX

6 gym and 6 runs = 1 STA + 1 STR + 1 DEX

 

 

Managed to get 9 runs and 9 gym sessions in. Easy peasy. Really enjoying my running again, and the gym too. 

 

 

[bOSS BATTLE]

At the end of the month, do a timed 10k and see if I can beat my PB. There’s the Victoria Park 10k on the 31st or I might not pay £18 and just do my own unofficial one.

 

Sadly I didn't get around to this - due to commitments and costs. However, I'm not too sad - my average pace for this month is the lowest it's ever been, so I can tell I'm making progress, and there are a load of 10ks to choose from in London. I'm also signed up to a 10k back home on 1st May, and convinced Mama Nolondil to enter the 5k race the day before too.

 

best get my thinking cap on for the next challenge! Thanks for the support guys

 

 

Eat clean and lift heavy. More protien, less carbs.

 

Wow, it is that simple! Thanks

BF% is so hard to calculate, bulking muscle is usually a good idea.

 

This is true - but then I'm worried that muscle mass is also hard to measure and I end up putting on fat instead of muscle! Do you have any tips to avoid this?

Having a day off (from exercise) to mark some essay - but happy with progress so far. 

 

Running = long runs more often sum-7min/mile, which I'm happy with. 

Gym = I'm going

Yoga = getting it done

 

I don't think I'm seeing any change in bodyfat. Getting weighed etc on Sunday so I'll know then. If losing BF% isn't working for me at the moment, I might change tact and try to build up some muscle instead, and focus on BF loss later in the year - thoughts?

Half marathon done in 1:31:24 - 6:58min/mile. Very happy, this month has been much quicker than previous months too

Well done, that's great. What are your times out of curiosity?

 

19:13 for 2nd, 19:23 for 3rd. This week I set a new PB for the course I do in London, 18:58 - which put me 8th!

Managed my Saturday double whammy - parkrun (new course PB, despite wine and brownies last night!) and then the gym. Not feeling too tired now, hopefully I'll be fresh for tomorrow, got a 13 miler planned.

Gutted to hear about the injury! But it seems like you've got a positive attitude down - more time to lift heavier things, yay!

I did - this has been a good week. Managed to get 2 yoga sessions, 3 runs and 3 gym sessions in. Spoilt it by a little bit of overeating today, but tomorrow is a new day!

Got another gym session in - but didn't get to uni until about 10:30, so I need to start leaving the house earlier...! On the plus side, I do seem to be making progress on my Epic Quest - my body's looking better. My goal over the next few months is to reduce body fat, and I think I'm getting there - I'm doing monthly weigh-ins so hopefully I've have some new data on 1st Feb... but looks wise, it's a bit of a boost!