SimonvanDuivenvoorde

The Naked Truth - February 2011 Edition

Every month I reflect on the activities of the past month to see what I’ve done and to track progress. Today it’s time for: February.

After 7 weeks of traveling (and reaching a goal I longed for quite some time) it was time to shift my attention to the BIG GOAL OF 2011: Ironman France, 26th june 2011 in Nice, France.

The first weeks back I was focussing getting my legs and arms back. Getting a bit stronger before increasing the volume. In hindsight this was a good move which reduced stress and soreness and left me eager to go out and train another day. Last week of feb. was the beginning of a new training cycle (3 weeks hard, 1 week slow) in which I significantly increased milage. Felt good to reap the benefits of the ’slow’ start. Can’t wait to kick more ass!

I worked out 21 days in February (of the available 28) so that’s 75%.  10 of those 21 were 2-a-days. So that’s pretty solid and something to continue building on.

The results

Swimming
For the first time in my tri-career I had a good swimming month. Was on my way to cross a big milestone (20km) but this was suddenly out of the picture after a cheese plane accident. Having trouble finding the right technique and improvements are very much a rollercoaster ride.

Cycling
It’s a start. Did my first +100km in the last week. Want to increase volume significantly in the upcoming month. Strong on the run = strong on the bike.

Running
Also not to bad. Really didn’t want to push my body in the first weeks; 3 / 4 runs per week of aprox. 30 minutes. Resulted in okay volume and renewed strength in legs. All good.

Body statistics

Lenght: 1,95
Weight: 94 kg (-)
BMI: unknown (-)
Heartbeat*: 45 BPM (-)
*measured in the morning after a good nights sleep.

Looking forward

More.

More swimming. More biking. More running. More volume and more hours in lycra.

Trying to train consistently as possible. Increasing volume significantly and, even more important, wisely.

Goals for february
- Swim 25km / Bike 700km / Run 120km

- Try to pick up writing.

- Stay healthy.

That’s it. So keep living hard and enjoy!

Continue reading...

The Naked Truth - July 2010 Edition

Every month I reflect on the activities of the past month to see what I’ve done and to track progress. Today it’s time for: June.

June was an intense month with a lot of training mainly focussed on cycling while maintaining my current skill level of running and swimming. I tried to maintain a ’schedule’ of two shorts and one long ride a week combined with an occasional swim or run training.

I worked out 15 days in June (of the available 30) so that’s 50%. I should increase this metric although I sincerely believe it’s not about the total amount but also more on intensity.

The results

Swimming
Short said, I must do more mileage. I’m too weak of a swimmer and I’m completely exhausted after a good 2km swim. It’s a strong point of focus for the upcoming month.

Cycling
Can’t complain about this one. Good distance and strong rides; usually above 30km per hour. Happy about (distance and intensity) it because it was my main goal this month. Rewarded myself with a new bike!

Running
Just 3 runs this month; one coming of the bike. Can’t complain although it would be wise to increase the total of runs to 5 or 6 in ‘non-running’ months; a.k.a. more running of the bike.

Body statistics

Lenght: 1,95
Weight: 98 kg (-1,1 kg)
BMI: 25,9 (-0,2)
Heartbeat*: 53 BPM (-)
*measured after 2 minutes of complete rest during a 1 minute time span.

Looking forward

What I’m really struggling with is my energy level. The current workload, intense training sessions, busy personal live and the high temperatures are killing me. I must get more ‘active’ rest and sleep.

Concerning training I’m focussing on swimming and running this month. Furthermore some good, long and hard rides on my new bike so I can get used to it.

Goal
Swim 20km / Bike 250km / Run 150km

I will decide in the upcoming week if I will participate in my first (70.3) Ironman the 8th of August. I would love to it, but I’m not feeling fully prepared at this moment.

That’s it. So keep living hard and enjoy!

Continue reading...

The Naked Truth - June 2010 Edition

Every month I reflect on the activities of the past month to see what I’ve done and to track progress. Today it’s time for: May.

May was a month dominated by short breaks and big parties a.k.a. bad input for training. Although I’m very much committed on completing the Ironman I’m not planning on living a mormon lifestyle in which I don’t have the opportunity to exploit the wonderful pleasures in life.

Enjoy life and train/party hard. But do it both responsible and create the best of both world. Keep in mind that while you party at night you must be prepared to wake up at 08:00 am to kick some serious ass. That may sound as a bit much but trust me, I’ve been there, it’s all worth it.

Now lets continue with the breakdown.

Body statistics

Lenght: 1,95
Weight: 99,1 kg (-1,8 kg)
BMI: 26,1 (-0,4)
Fat %: unknown
Heartbeat*: 53 BPM (-2)
*measured after 2 minutes of complete rest during a 1 minute time span.

Training distance

Total km* swum - 1,5km / 40 minutes (but did do some serious surfing)
Total km* biked - none (-270km)
Total km* ran - 51,3 (+22,3km)
*in the month of june

The Feedback

The progress wasn’t what I imagined. Looking back on the schedule I saw there were to many periods of 2 or 3 days rest in which I could have done more  (procrastination is a bitch). Still don’t believe that I will be able to run 42,2 km in one day considering what I’ve done this month. I should train harder. I will train harder.

What I should mention that although I only swam once, I did surf 10+ times in may (went on an amazing surf trip for 5 days). So that counts for something and I noticed during my first swim in open water that I’m not a total loser in the water.

Goals for June: time to shift focus bicycling while picking up on swimming and maintaining my running. Aiming for 10/350/30.

Enjoy!

Continue reading...

IronTraining - Reflection weeks 17, 18 & 19, Schedule weeks 20 & 21

Photo credits
As promised I will give regular updates concerning my IronMan training schedule (editor’s note; this won’t be a weekly item as announced, but I’m aiming for fortnight updates).

This time I will reflect on week 17, 18 & 19 and I will take a look at the upcoming schedule for weeks 20 & 21.

It’s been a couple of weeks of practicing (a lot) and learning (a lot). A bunch of ups (some good sessions) and some downs (hurting, sick). What I’m noticing is that the time of quick wins is over; it now comes to putting in the hard work and the practice hours. Keeping my head down and try to rush through the dip.

Check out what I’ve been up to.

Reflection

Week 17

Monday - rest
Tuesday - rest
Wednesday - ran 11km
Thursday - rest
Friday - rest
Saturday - rest
Sunday - rest

Week 18

Monday - ran 6,5km
Tuesday -
Wednesday - ran 7,5
Thursday -
Friday - sick
Saturday - sick
Sunday -

Week 19

Monday - ran 8km
Tuesday - surf
Wednesday -
Thursday -
Friday - ran 7,3km
Saturday -
Sunday - ran 7,8km

In the week 16 I overdid the bike training and rode 130km after just 2 short bike sessions. That messed up my knee (and my progress) which resulted in a very quiet week 17. That single sessions taught me a valuable lesson about taking it slow. I’m pretty happy about weeks 18 and 19 although my being sick was a bit of a bummer.

What’s obvious about this reflection that I’m focussing on the running part now. I’ve noticed that it is very difficult to ‘learn’ three different disciplines on the same time. That’s why I’m focussing on running right now and next month I will shift my focus to cycling (or swimming). By doing this I’m building momentum, seeing progress and staying motivated. It should be noted that during this stretches of specialization I, of course, will work out in the other fields to maintain the current level.

Let’s take a look at my IronMan training schedule for the upcoming two weeks.

Upcoming schedule

week 20

Monday - run 11,5
Tuesday -
Wednesday -
Thursday - surf trip
Friday - surf trip
Saturday - surf trip
Sunday - surf trip

Week 21

Monday - surf trip
Tuesday -
Wednesday -
Thursday - run 10km
Friday -
Saturday - bike 40km
Sunday -

I already finished my monday 11,5 km run and it felt great (especially after a 8km run yesterday). This schedule of upcoming weeks is dominated by a great surf trip to La Torche, France which I’m really looking forward to. Of course it will be fun but also intense and a good preparation / training for my swimming. The days building up and following this trip will be filled with rest.

When I come back I will do a 10km run on thursday and a 40km bike ride in the weekend. This also will be the end of the month where I will switch to different discipline.

Want to track my progress during the week? Then follow me on Twitter!

Keep on rocking!

Continue reading...

The Naked Truth - May 2010 edition

To measure is to know, therefore I will give insight in some key personal statistics on a monthly basis to keep you updated and to track of my progress.

As stated before I’m very competitive by nature. That’s why I take great pleasure in becoming better, faster, and stronger swimmer, biker and runner. That’s my goal, I want to improve and see what I’m capable of. This is what makes me tick, why I am training.

To measure progress you need information about your performance. What are the metrics, the key performance indicators of your goal? Keep track of those during your training and you can watch yourself and your achievements grow in the progress (free motivation!). Based on this information you can adjust and optimize your schedule and this is what I’m going to do in this section.

I’m already started a couple of months ago with some light training (running) to practice for a 12km run a so I’m not completely out of shape.

Let’s give it a go!

Body statistics

Lenght: 1,95
Weight: 100,9 kg
BMI: 26,5
Fat %: unknown
Heartbeat*: 55 BPM
*measured after 2 minutes of complete rest during a 1 minute time span.

Training distance

Total km* swum - none
Total km* biked - 270km
Total km* ran - 29km
*in the month of april

What can we derive from the information stated above. Well… not much since I don’t have documented information about my past. My BMI point out that I’m overweight; the ‘normal’ range for a good BMI is between 18,5 and 25.

Also the fact that I haven swum yet (I’m not counting surfing) is obvious and something that is going to change pretty soon.

I’m currently still figuring out which metrics (distance, average speed, time spent) that are the most important and helpful to track and which contains the most information (and motivation!). If anybody got some suggestions in this area then some help and input would be really appreciated.

For this moment I’m pretty okay with my total training distance. It’s been a good starting point and already progressed a lot. I do hope that the upcoming month will be significantly higher.

DYI - Goalsetting

1. Find your goal - what makes you tick?
2. Define key metrics - what are the KPI’s of your goal?
3. Measure!
4. Give feedback and optimize training schedule

Enjoy!

Continue reading...

IronTraining - Reflection week 16, Schedule week 17

As Mike Tiojanco from Pursuit of Change said it all recently in a guest post by him on the Art of Great Things: ‘Practice - and only practice - makes perfect‘. He goes on by saying ‘Only one thing will make you a great runner: running’.

I have defined my goal as competing in and completing the IronMan. There is an important part here in the equation and that is training. To track my progress and give insight in my training habits (and to be accountable when I’m slacking!) I will take the time at the end, or beginning, of every week to take a look at my training schedule for the upcoming week. I will also reflect on the past week and give oversight and feedback on the progress.

Take a look at the activities of past week (week 16) and the upcoming week (week 17).

Background

At this moment I don’t follow a professional or detailed training program which will help me to complete the IronMan. All activities are based upon ‘common sense’ and are aimed at building a strong core endurance.

I’m not saying I will never use a professional program or support for my training, but at this moment it feels like I’m still catching up and a rigid program would be a bit overkill. I’m just going with the flow and will see what crosses my path.

My main focus now is building endurance. In a later stage, when my endurance is at a acceptable level, I will shift my focus to speed and technique.

Reflection week 16

Monday - Ran 7,5km
Tuesday - rest
Wednesday - biked 30km (and fell)
Thursday - rest
Friday - biked 35km
Saturday - biked 130km (I went a little overboard here and afterwards felt soreness in my neck, shoulders, hands, arms, legs and ass!).
Sunday - biked 40km

Upcoming week 17

Monday - rest
Tuesday - rest
Wednesday - run 11km
Thursday - swim
Friday - rest
Saturday - bike 50km
Sunday - run 14km

In the near future I will disclose more information about the training (time, route, average speed), but for now this is it.Want to keep updated during the week? Then follow me on Twitter.

Keep on rocking!

Continue reading...