Polarised training, World championship build up and Bulmers bash!

This past 5 weeks I have been working hard to maximize the polarized training model, this model tries to maximize the hard/fast sessions and minimize the effort at that middle training zone. When you go fast you go FAST and when you go slow you…..well you understand. The training model suggests that working at the middle ground will not increase benefits at a fast race, but if you go hard when it counts this will increase speed and endurance levels. When I have been recovering I have been going very slow, ticking along and trying to minimize the stress levels on my body. Then when I have been training with a group, or having to push during training I have been pushing hard and fast, and working at 80+ percent of my HR. The first two weeks I felt like my legs could fall off and I was shattered but once the third and the fourth week sessions started to sink in and I felt much stronger, now into the fifth and final week I can feel the benefit and am having to slightly rain it in because I have to think about the bigger picture, the world championship race. I did however hit a stumbling block, during the second week on was diagnosed with another chest issue, this time is was only a chest infection but this meant another bout of anti biotics. I trained through and am now out of the other side and feeling strong again! This week I have been making sure I train hard and recover from sessions well, making sure I eat correctly and prepare the best I can. I have been continuing with the polarized training model and now I am more rested it has paid dividend, I am running and cycling faster and been putting some good times in training. Fingers crossed I can have a solid race at the worlds.

World Championships:

I have had a nightmare sorting accommodation for the world championship race, but all has been arranged, tickets, stay, travel, entry, and transfers are all sorted…to a degree. I am looking forward to the challenge of the race and can’t wait to get to Spain and soak in the atmosphere of the race environment. I will be arriving in Spain the Wednesday before the race so I can get used to the surroundings and become familiar with the course and the race venue. I will be able to enjoy meeting up with the other GB athletes and have plenty of time for final prep.

Kit has arrived from my wonderful sponsors at PWR+ 

Bulmers Bash: 18.5.14

This race was only into its 3^rd year, it was a local race and the venue was in the actual fields that the bulmers apples are grown. It was a 6.5 HILLY course with a record of 42.29, which I was unaware of before starting the race. The day hot and beautiful, although more of a day for drinking the cider and not running in the fields its made. I started the race a little steady because it actually began just before a hill and this was the common theme of the day, hill after hill. I was in second place for most of the race and was struggling to stay with 1^st, it was hot and the hills were taxing. From nowhere a female runner (skinny and lean as anything) can past me on a hill and eased herself past the 1^st place running son after. I worked hard to stay with them as we approached the last 2k and the last couple of hills, and at this point I was actually gaining a little on second place. We started the last two climbs and I was really gaining on first, and actually overtook him on the last hill and kicked with everything I had to make sure he didn’t come with me, it killed me but it was the best thing to do. I maintained the second position to the finish and was about 40 seconds from the female in first place. I was happy with 1^st male back because I felt legy before the race without any kind of taper at all and it being a tough day at the office! 

Hereford, Egypt and World Championships Prep

It seems like it has been ages since I have wrote a new blog, and I feel as though I needed a break from reflecting and just concentrate on training.

Since my last blog I have race Clumber classic (tough but fun event), done my first open TT (very enjoyable experince), race Hereford duathlon (retained my title with a course record) and been on a glorious holiday to a very hot and scary Egypt.


Hereford Duathlon came at a time of transition for me, I was due to go on holiday and was a little over trained and under recovered. My body felt tired and I has bounced from race to race with semi-training and taper weeks alike. Training had not had a lot of structure to it and felt a little inconsistent. I arrived at the start line ready to give everything to try and retain the win from the year previous. The run set out fast and I had two people in front on me leading into the second lap, they then opened the gap up and had around 1.30 on me going into T1.

I had a very smooth transition and was out on the bike, gaining a little time on second place as I watched them head out on the bike. After about 2 miles I started to see a battle appear between 1st and 2nd place, but I was gaining on both of them. I was able to pass them both at aeound mile 4 and continued to build up a lead. I knew the only way I was going to win was to really open up a gap on the two of them, and gain enough time to not be caught on the bike.

I went into T2 in 1st place and had opened up a big gap. I was still running with the fear of being caught and did until I could see the finish line. I finished clear in-front of the two chasers and was extremely relieved. Its funny how much pressure you can put on yourself to perform, too much is not a good thing!

After the race I went almost straight to Egypt on holiday for a whole week. The heat was amazing, the time to de-stress and unwind was due and the coffee flowed!
I had a fantastic time with my girlfriend and was able to unwind completely. Although I could never ever go without training. I had access to a fantastic gym and a beaten up running track. Running in the am heat was unreal and very hard at times, but I was able to find my running legs later on in the holiday and started to love the track again. The gym work was well needed and the functional strength I added for the week has since paid dividend on the bike. Tan lines are fading fast!

I now am focused on the Duathlon World Champs (1st June), and will keep posted with what and how my training is going...


ADDED extra...............

 Acupuncture aches and pains recent races. (back dated)

After qualifying for the world championships I was very hard to get motivated to race Cumber Classic standard distance duathlon. The setting for the race was stunning in the beautiful clumber park in Nottingham. I traveled up in the morning with the same motley crew who has previously done Dambuster duathlon two weeks before, but the feeling was completely different. Dambuster is a tough race and two weeks was not quite enough of a rest to ensure that we were fully recovered (I certainly knew I wasn’t). Everything ran smooth in the morning and the race began fast. I could tell straight away that this was going to be hard work as I struggled through the 10k. I even had a comment after the race from a friend that I looked in a lot of pain…..and I was!

Transition went well and I was out on the bike, and for some strange reason my legs decided that wanted to race. I recorded a decent bike split and felt strong. It was a beautiful course and very simple, no real hills, just a head wind coming into clumber back was. 2 laps and that was it, into T2. Ran off the bike ok and was able to finish 20^th in the race, 3^rd in the age group which I was very pleased about. 


Acupuncture:

This was by far one of the strangest experiences of my life, but would recommend it to anyone who feels they just cannot shift that pain in their legs from hard training sessions. I was diagnosed as having too many large lumps and knots in my legs (quads and calfs), that just could not be shifted through massage. So I ventured into the world of needles and pain!

The first session was ok, legs reacted well and didnt really have too much pain. It was slightly uncomfortable every time the needle was tweaked or moved but nothing serious. It did take around 10 days to shake the dull ache from it but after that was great. The second session a few weeks after was extremely painful, hurt with every needle insertion and really did make me uncomfortable, but without struggle there is no progress! 

After the second round of acupuncture had cleared (again around 10 days) I could really tell the difference, I am recovering better and my legs do not feel half as tired and dull throughout the day. It has been a revelation and I am now feeling the benefits of that pain.      

Recent Press Release!

Dan Overcomes Illness to Secure World Championships Berth

Wednesday, 26 March 2014

A University of Worcester student has qualified for this year’s World Duathlon Championships, just weeks after recovering from pneumonia.

Dan Geisler, who is part of the University’s Elite Athlete Mentor Scheme, qualified for the 2014 Championships, to be held in Pontevedra, Spain on May 31 and June 1, following a great performance in the qualification event, the ‘Dambuster Duathlon’ earlier this month.

That followed a tumultuous spell, which saw Dan diagnosed with pneumonia at the start of February, and have to battle back to full fitness following his recovery.

He says: “February was a month to forget really; I was told I had pneumonia, then on my return to competition, had a terrible race. I launched myself back into training when I was given the all-clear, but probably over-did it and didn’t rest as much as I should have.

“Thankfully though, I was able to reflect on that before the Dambuster Duathlon, which is the first major event of the season, with a high standard of athletes and a notoriously hilly course.

“I was passed by a few faster athletes on the bike, but I didn’t panic and was able to overtake some of those people around the 30k mark. After a very smooth transition into the final 5k run, I was able to chase down two more athletes and post my first ever sub 17-minute 5k.”

To view full article visit: 

http://www.worcester.ac.uk/discover/dan-overcomes-illness-to-secure-world-championships-berth.html

Benefits of a good bike fit!

Having a bike fit was one of the best training sessions I have ever took part in. It essentially is a training session and one that will keep providing more and more benefits. It has allowed me to get stronger and stronger on the bike and make some fantastic progress. 

I was able to beat my PB at Dambuster Duathlon only last week, knocking over a min off from a previous time! I have never felt stronger on my TT bike and am very excited about the future and getting ever faster.

The Clinic I had my bike Analysis at offer a fantastic fitting service. The service is very thorough and takes 2 to 3 hours to complete using motion capture and video analysis software (see www.spc-physio.com/services/cycling-assessment.html).

 The clinic have agreed to offer a special 2 for 1 deal i.e. get 2 bikes setup for the price of 1 (TT and Road Bike for example). The cost for this will be £175 (the usual cost for 2 bikes is £215). This is a limited offer and depending on when you read this it might change! But at the moment it is a fantastic offer not to be missed!

Race Calender 2014

16/02/13

Castle Come Duathlon   - 25th

2/3/14

Peopleton Duathlon    4th

8/3/14

Dambuster Duathlon – (world qualifying race)  4th Qualified Age-Grouper (World Championships Spain)

22/3/14

Clumber classic Duathlon - (world qualifying race)

13/4/14

Hereford Duathlon   

31^st May

Duathlon World Championships    

(Spain)

30^th June

Triathlon European Championships   

(Austria) - Withdrawal to focus on Duathlon World Championships 

MARCH - Peopleton, Dambuster, recovery and lessons learned!

I have learnt a lot from the past months worth of racing, some harsh lessons and some enlightening ones. Writing it all down also helps because it allows for more reflection and analysis. Even writing this I am beginning to understand that my body has been through.

After having and recovering from pneumonia and then going on a mad training pursuit to get everything back that I thought I had lost, racing the worst race of my life at Castle Combe Castle and then re-thinking my recovery and trying to stay positive; lots of lessons were there to be learnt and it was important that I took this opportunity to asses and reflect.

Resting is so important and needs to be utilised….train hard, rest hard. You only have one body, so make sure you look after it. If you want to go faster, sleep, eat, fuel and perform. All these are key to becoming a successful athlete at any level.

Peopleton Duathlon

One week after Castle Combe Duathlon I raced at Peopleton Duathlon, my clubs local event. I had previously finished second the year before and was hoping for another successful race. I had made sure that I used the week to recover and re-charge but still didn’t feel comfortable in my body and felt very out of sink. I was stating positive and wanted to make sure that I had a solid race with a good performance. The First run went well and I was in 2^nd place coming into T1. I came out on the bike and this is where the quality of the field showed and the weakness in my legs was found out. I felt as though I didn’t have anything to push on the bike and was passed by 5 other athletes, to my disappointment. The bike felt horrid and my legs just didn’t want to push. I knew something wasn’t right, but had to keep pushing and stay in contention for the final run. I went into T2 in 8^th, I quickly gained back 4 places but just couldn’t catch 3^rd to finish on the podium. I finished the race 4^th and very tired, but with a feeling that I had more in me. This was a blessing in disguise as I would find out the following week.

Dambuster Duathlon – World Championship Qualifier

Dambuster is a huge event and is the first major Duathlon of the season, there is always a very high standard of athletes. The race is fast and tough with a bike course known for being very hilly. The format of the race is 10k-42k-5k. My whole bike winter training has had a focus on the bike course because it is very challenging. It is 42k of up and downs, unlike most TT courses that exist.

The first run is always frantic and started at an incredible pace as usual. I was feeling very rested and for the first time since my pneumonia I seemed to be in control of the race and my pace. The first run went really well and I set my fastest 10k to date (35.19). I came into T1 confident that I was feeling good. I hit the bike course and knew that it was going to be tough. I hadn’t been biking well during races so I wanted to settle quickly and get into a pace. I was passed by a few faster athletes but didn’t panic. The bike leg was as tough as I remembered and took its toll on my legs, but I actually got stronger the longer it went on. I started passing people around 30k who had previously passed me and gained a few more places. I also managed to loose my water bottle just before T2 as I tried to bunny hop a speed bump……but I didn’t panic and carried on (later retrieved it, don’t worry).

I arrived in T2, slipping my feet comfortably out of my cleats, and having a very smooth transition. I than began the final 5k! I gave everything and chased down two more places, I recorded the fastest 5k I had ever ran, 16.59. My first ever sub 17min 5k!

The race was very successful and I was able to finish 4^th back in my age-group with the intention to go to the World Championships in Spain. I was over the moon with the race and couldn’t believe that resting and all the training had fallen into place. Job done……now to build for the worlds, although I have the small task of Clumber Classic standard duathlon on 22.3.14 to tackle first.

 Race results - http://www.pacesetterevents.com/dambuster-duathlon-live.php

I do have to say a special mention for Jason Taylor, Mark Challis and Matt Tipper who all raced on the day. Jason Taylor knocked 11mins off his previous year’s time and has also put himself in contention to qualify for next years European Duathlon Championships.

Bike Fit

During February whist still under the influences of pneumonia, I decided the only real kind of training I could do was to make gains by correcting technical things that might be wrong. I decided to invest in a bike fit. It thought it would be best to get set up correctly on my time trail bike to ensure that I would be able to maximize my speed and efficiency.    

I choose to go to SPC Physiotherapy & Sports Injury Clinic where they offer a great technical service. I arrived with my time trial bike expecting to not change to much, maybe higher my seat a little as I have felt as though I needed to anyways. But my seat height wasn't really the problem, it was the front end.

The service I received from the clinic was exceptional; there was a pre-analysis before the fit to find any weakness in my body. Then moved onto the fitting, everything that was changed was explained with sound and technical knowledge.

As you can see from the images below I changed a lot on the front end, lowered my bars to sit on the frame, which allowed me to be lower and more aero on the front end. It felt a lot more comfortable and measured up to be more efficient. I went from a 90mm stem to a 80mm stem and it made big difference. 

http://www.spc-physio.com/services/cycling-assessment.html

Since the bike fit I have been able to cycle more comfortably and push what feels like more power through the pedals. Although this will soon be tested once the time trial and race season commences.