{"id":22242,"date":"2016-06-09T07:23:49","date_gmt":"2016-06-09T06:23:49","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=22242"},"modified":"2016-06-09T07:21:50","modified_gmt":"2016-06-09T06:21:50","slug":"training-racing-recreation-balance","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2016\/06\/training-racing-recreation-balance\/","title":{"rendered":"Training, Racing and Recreation Balance"},"content":{"rendered":"<p>You may have noticed that although I&#8217;ve still be fairly active, cycling, r<a href=\"https:\/\/www.alananna.co.uk\/blog\/category\/coast-path\/\">unning around the coast path<\/a> and such like, I haven&#8217;t been posting about any proper training and certainly nothing about any races. This is all due to the fact that I&#8217;ve had a few niggling injuries.<\/p>\n<h2>Injuries<\/h2>\n<p>Last year it was <a href=\"https:\/\/www.alananna.co.uk\/blog\/2015\/coping-with-plantar-fasciitis\/\">plantar fasciitis<\/a>, this year I&#8217;ve been unable to swim since Christmas thanks to an ongoing shoulder injury. I don&#8217;t even know what is wrong with my shoulder yet, but although it&#8217;s still sore, it does seem to have eased up a little over the past few weeks. I even managed a short open water swim on Monday afternoon as a bit of a test.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.strava.com\/activities\/600510069\/embed\/9136fff00765a53e0bcd49db32b63fa886fdee80\" width=\"590\" height=\"405\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>I don&#8217;t think the swim made it any worse, so that&#8217;s a step in the right direction. It wasn&#8217;t too slow either really, all things considered.<\/p>\n<h2>Races and Recreation<\/h2>\n<p>I pulled out of (actually never entered) the <a href=\"https:\/\/www.alananna.co.uk\/blog\/2015\/2016-race-plans\/\">races I had planned this year<\/a> thanks to the shoulder injury and with nothing to aim for have been running and cycling for recreation rather than training since then. I&#8217;m certainly not &#8216;unfit&#8217;, but I&#8217;m not &#8216;fit&#8217; either and I&#8217;m definitely not fast or race ready. I am however signed up for one race &#8211; The Fishguard Ocean Lava Half Ironman. I pulled out of this last year because of my foot but as I&#8217;d already paid the entry fee my place was deferred to this year. I can&#8217;t really defer\u00a0it again, so I either turn up and do it, or lose out on the entry fee. At the moment my plan is to go with the former. I&#8217;m hoping to turn up and do it on the day, but I will be entering it with a different mindset to races I&#8217;ve done in the past. I won&#8217;t be in it to win it, or even to post a good time, I&#8217;ll just be aiming to have a good day out and to get my money&#8217;s worth. It&#8217;ll be my first attempt at a longer distance race anyway (it is 4 times the distance of any triathlon\u00a0I&#8217;ve done before), so getting around the course will be the first priority.<\/p>\n<h2>Getting in Shape<\/h2>\n<p>With that less than 6 weeks away and having done no real training, it does probably mean I should at least try to get a little in shape. It won&#8217;t be a race but I don&#8217;t want it to destroy me either! With that in mind I thought I&#8217;d do an FTP test on Tuesday just to see where I was on the bike. I haven&#8217;t done one for a while and in the past I&#8217;d done them with slightly odd settings between by turbo trainer and the TrainerRoad software. Essentially I used to have different settings on the turbo trainer to what I had set in the software as that worked out better with my gearing when it came to actual workouts. However, I&#8217;ve been using it lately with the turbo trainer and software set with matching figures so thought I&#8217;d stick with that for the FTP test. It should also provide a more accurate power measurement and power to weight ratio readings.<\/p>\n<p>So, after a relative rest day on Monday (just a short swim and a SUP Surf), I started Tuesday morning with a <a href=\"https:\/\/www.trainerroad.com\/cycling\/rides\/3820359-20-minute-test\">20 minute FTP test<\/a>. This consists of a warm up, some calibration so as to get things set up as repeatable as possible, a 5 minute all out effort, 5 minutes easy and then a 20 minute effort as hard as you possibly can. It&#8217;s kind of fun, but painful all at the same time. But, the result was:<\/p>\n<ol>\n<li>An FTP increase to 305 Watts<\/li>\n<li>A sweaty dribbly mess<\/li>\n<\/ol>\n<div id=\"attachment_22244\" style=\"width: 460px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/th_Mess.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-22244\" class=\"size-full wp-image-22244\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/th_Mess.jpg\" alt=\"Sweaty Dribbly Mess\" width=\"450\" height=\"600\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/th_Mess.jpg 450w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/th_Mess-150x200.jpg 150w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/th_Mess-360x480.jpg 360w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><p id=\"caption-attachment-22244\" class=\"wp-caption-text\">Sweaty Dribbly Mess<\/p><\/div>\n<p>It also means that any subsequent workouts on the turbo trainer will of course now be at a higher FTP and therefore just that little bit harder.<\/p>\n<h2>20 Minute FTP Test<\/h2>\n<div id=\"attachment_22243\" style=\"width: 730px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-22243\" class=\"size-large wp-image-22243\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test-720x416.jpg\" alt=\"FTP Test\" width=\"720\" height=\"416\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test-720x416.jpg 720w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test-200x116.jpg 200w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test-500x289.jpg 500w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test.jpg 1135w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/a><p id=\"caption-attachment-22243\" class=\"wp-caption-text\">FTP Test<\/p><\/div>\n<h2>Running in the Rain<\/h2>\n<p>I then headed out for a run. It was misty and murky when I set off and I had an interval session planned. Again, something a little different to the steady state runs I&#8217;ve been doing lately and definitely different to the long, slow, rucksack laden coast path runs. Today&#8217;s session was a 10 minute warm up, followed by 5x 2 minute hard intervals with 2 mins recovery between intervals. All followed by 10 minutes easy running.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.strava.com\/activities\/601320595\/embed\/550db8c8a22a8766855ca2cf4b1cc5f094be6270\" width=\"590\" height=\"405\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>It was good to be running at a slightly faster pace at first, but by the end of it the 2 minute hard intervals seemed to be lasting longer than I would have liked and the 2 minute recovery intervals seemed to be getting much shorter! It also started raining in quite epic style partway through my run. I was soon splashing through standing water as water streamed down my face and soaked me to the core. I do like running in the rain, but this was mad!<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/_vymJ_Y5dMw?rel=0\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>What with the higher intensity and the hardcore aspect of running in a downpour it felt a little more like &#8216;training&#8217; than recreation. Good fun all the same and that&#8217;s the idea. Getting the balance right between trainign and recreation and keeping it fun. It may not make me fast and I might not be winning any races but hopefully it keeps me fit, injury free and at least able to participate in races should I have the desire to do so.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may have noticed that although I&#8217;ve still be fairly active, cycling, running around the coast path and such like, I haven&#8217;t been posting about any proper training and certainly nothing about any races. This is all due to the fact that I&#8217;ve had a few niggling injuries. Injuries Last year it was plantar fasciitis,&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":22243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[134,48,8,1377,1018,650,9],"tags":[1513,49,1516,249,1507],"class_list":["post-22242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-fitness","category-lifestyle","category-running-2","category-swimming-2","category-triathlon","category-weather","tag-cycling","tag-running","tag-triathlon","tag-turbo-trainer","tag-weather"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training, Racing and Recreation Balance - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2016\/06\/training-racing-recreation-balance\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training, Racing and Recreation Balance - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"You may have noticed that although I&#8217;ve still be fairly active, cycling, running around the coast path and such like, I haven&#8217;t been posting about any proper training and certainly nothing about any races. This is all due to the fact that I&#8217;ve had a few niggling injuries. Injuries Last year it was plantar fasciitis,&#046;&#046;&#046;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alananna.co.uk\/blog\/2016\/06\/training-racing-recreation-balance\/\" \/>\n<meta property=\"og:site_name\" content=\"A Simple Life of Luxury\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-09T06:23:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2016\/06\/FTP-Test.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1135\" \/>\n\t<meta property=\"og:image:height\" content=\"656\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alan Cole\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@justalcole\" \/>\n<meta name=\"twitter:site\" content=\"@justalcole\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Cole\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/\"},\"author\":{\"name\":\"Alan Cole\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"headline\":\"Training, Racing and Recreation Balance\",\"datePublished\":\"2016-06-09T06:23:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/\"},\"wordCount\":947,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2016\\\/06\\\/FTP-Test.jpg\",\"keywords\":[\"Cycling\",\"running\",\"Triathlon\",\"Turbo Trainer\",\"Weather\"],\"articleSection\":[\"Cycling\",\"Fitness\",\"Lifestyle\",\"Running\",\"Swimming\",\"Triathlon\",\"Weather\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/\",\"url\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2016\\\/06\\\/training-racing-recreation-balance\\\/\",\"name\":\"Training, Racing and Recreation Balance - 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