Paul Hawkins Triathlete

quality is key

2012-02-18T00:36:00.000-08:00

Well this week I thought I better start with some inspiration.
With lance getting back to his roots this weekend at 70.3 panamma, he had alot to prove with so many people writing him off before the gun, but well looks like he nailed it and I think there is alot more to come, I personally can't wait till ironman France, in his old back yard.

My training didn't really go to plan A, as spent the first few days on the soffa in pain and a fever, i think combination if loads of bugs going round, crap weather and a fair bit of fatigue from the last few solid months of training took its toll and forced me to rest, and to be fair i think the body timed it right as the roads were bad and even running was like Bambi on ice.
After a few days off and the rest of the week training pretty steady my body and mind is back and ready to get stuck into some hard training again.
It is a tough call when your motivation levels are so high, like so many triathletes so say to yourself that your body is tired and needs a rest, so many of us obsess about hitting the numbers in training in terms of volume and forget that the intensity is far more important, I've been there myself and only really feel like this year I have full confidence in my training and don't chase the training hour, quality sessions are far more important than just slugging it day after day at the same speed and effort.
I feel it us esseintial to know your body and understand the warning signs of fatigue and over reaching in training, your body is a decent bit of kit, far more advanced than the latest techno gadget that will be outdated within 6months, you just need to read abd understand the manual.
Your body will tell you when to back off with key signs like heavy legs, irritability and lack if motivation, when you get these signs back off and let your body catch up and recover.
The next block i want to step it up a little more as the start of the season isn't to far away, so lifting the intensity a little and try to improve my speed now the strength i well and trully there.
I'm really happy with were in at at this stage of the year and feel in the shape of my life with a few more gears to go.
So with the intensity creeping up now, my training plan has had a bit of a change, and now its essential for me to bring in an easy day or two a week, otherwise my quality sessions just Won't get enough quality out of them.

new sponsor epix gear

2012-02-08T02:12:00.000-08:00

i am delighted to anounce my new kit sponsor EPIX gear.
epix gear are new to the UK but are a well established company in the US specialising in unique custom sports clothing including triathlon and cycle wear, and prvovides some awesome fully customised team kit.

take a look at what i will be wearing for 2012.

i gave them the theme, and my sponsors logos and they did the rest.

epix gear prode themselves on providing unique signature designs, that help express the individuality of the person without compromising performance or comfort on race day.

above are some of the limited edition tri suits that are availible, and im pretty sure you wold not be missed by your support team in them, i especially love the muscle design, and this is what prompted me to contact epix gear in the first place, i was a huge fan of mario cipollini when he was tearing about in his skinsuits.

mario in action, quality!!

i cant wait for the new kit to arive, maybe it might make me more visible to the manchester busses that fail to see me on every ride!!

North Wales cross country champs

2012-01-30T13:33:00.001-08:00

This week I had the north Wales x country champs on the weekend so changed my training slightly and smashed the first half of the week with hard interval sessions, I made a but of a cock up as thought the race
Was sunday instead of sat and hammered some hard intervals Friday morning which thought may hinder my x country, but legs felt pretty good sat morning.
X country report.
It's been a whilst since my last race and was very keen to see how my running has progressed.
I have been racing the manchester league which is a strong league, were top 30 is a result, so racing the north Wales championships I thought would have less strength in depth, and a good opportunity to race for the podium, although I had no real idea of the standard, so I was racing
Blind.
My game plan was to go out hard and try and stay with the leaders,
Which I managed and stayed at the back of a 5man pack for the first lap of 4 quite comfortably.
The course had a few tough hills at the start of each lap, followed by a long steady descent then through boggy farmland to complete the lap, I found the hills a breeze and would catch up ground that I had lost, and put time into most of the group but was loosing bucket loads of time on the long descents which was frustrating and really pushed it hard, I just don't have the leg speed at the minute, as my main focus at the minute is strength endurance, an smashing hills.
As the race went on I lost contact with the lead group and eventually got picked off by a few solo guys to finish top 10.
On the whole I am happy with the race, I could have raced it more tactically and held back at the start but my aim was to race at the front for along as possible, getting a real hard in the red session and left everything out on the course.
I stayed in Wales until mon evening to get some proper hills on the bike ad run in, and had a belting Sunday ride taking in some real brutal climbs, I had forgotten how awesome north Wales is for riding, then Monday I treated myself to a real day of pain.
My long run consisted of 2x45min constant climbing, with some real steep ones thrown in, I've never seen the dogs so quiet after a run, I was smashed at the end.
Them later got a 30min solid run in again with a few hills.
I can't wait to get back to Wales again, it's just awesome for training.
So the next block of training is well under way and happy with my progress through the winter months.
The next block starts properly now with some changes to my plan previous, I'm now adding a selection of brick sessions off the bike 3x a week with a different aim for each.
Also my long runs are stepping up another level as I'm driving out to rivington pike to smash my legs on the hills every other Monday, this is a real treat of a session, especially one climb that consists mainly of stone steps that I bound up for about 10min, it isn't good technique at the top!!
I've also changed my swimming, I previously swam with a tri club, but now want more specific sessions, so it's back to swimming alone and swim more specific ironman sessions, which means more bands, paddles and buoys, happy days.

Get out and explore your surroundings

2012-01-23T04:14:00.000-08:00

Back to the cold wet and wind.
I've been back over a week from Spain now and just beginning my next block of solid training.
In. Sick sort if way I'm kind of happy to be back riding up and around rivington, it is by far my most favourite place to bike and run.
I dont really understand, it must be the guaranteed cold grim weather, horizontal rain and hail, consistent strong winds on poor quality shite roads, with motor vehicles desperate to take you off the road and chase you down the road swinging a steering lock or whatever they can find as a weapon (this is a typical ride up north). These interruptions I class as character building and always keeps you o your toes.
apart from all them negatives it's just great to ride up that way, the hills are typically shorter and steeper, and descents are normally tight and enclosed by stone Walls either side, and the odd supprise round the next bend, a few weeks back I ploughed through a pack of 20 odd beagles and a load or ruperts on horse back hunting a poor fox, I hope my presence and disruption gave the fox a vital few minutes, And made it back to his hole for tea.
The purpose of this post is more about making the full use of the surroundings, as you can't spend all your time abroad on training camps.
You just need to plan a bit more and explore your surroundings.
Living in manchester you would think that running some descent offroad trails I would need to jump In a car and travel to the hills, but with careful planning and exploring now most are now spent on awesome trails and hills, perfect for my two best training partners, the dogs, the only one who looses out are the poor squirrels that are on red alert when the dogs are about. One day roxy will catch one.
Although there is one exception to this, and that's my long run.
I have planned this for a good few months but the car has been knackared, butnu can now start doing my weekly long runs up rivingon pike, and over the moores around winter hills, the reason for this is simple. It's brutal, loads of tough climbs, and the weather can turn on a penny, and great scenery, and the dogs almost caught a wild roe deer today, more speed training needed for them.
So although living in the UK Gets a fair amount of grim weather, we are spoilt for potential training venues and routes, and in my opinion we benefit from such a grim climate, as it's perfect for enhancing mental toughness and sessions to look back on when you feel crap in your next race.
So no excuses get out and train.

Extreme endurance (7 weeks review)

2012-01-21T10:14:00.000-08:00

It's been 7weeks since starting x endurance so Its time to give you some feedback and the benefits that I have felt. Http://www.xendurance.com
After talking to many people last year about x endurance I was aware that they really take effect after 4weeks, as it takes time to fully get into the system.
I have been taking 3 tablets in the morning and 3 in the evening religiously and can honestly say I've felt a dramatic improvement in my ability to recover from sessions and the quality I am able to produce in each session.
The best example if this was during my training camp at kinetic PB in Spain at the start if the year.
I spent 2 weeks of high volume training with many sessions being pretty brutal.
Prior to the training camp my training volume typically consists of Hitting around 30-35 hours of training each week, and typically after 3-4 weeks of this my legs are pretty smashed and my calves need a bit if rest.
During the two weeks out I Spain my my intention was to up the training volume to around the 40hr Mark an see how my body responded.
So the first week of training was pretty solid and I was amazed how my body was feeling at the end of the week, I had intended to take a day off on the Sunday before getting stuck into week two, well that was the plan, but when I hit the weekend my body still felt good and ended up training through the Sunday and for the remainder of the camp.
In terms of sessions I was running every day over pretty brutal trails, with every 3rd day being a long 90min -2hr run consisting of typically 1 hr solid of climbing.
This was a dramatic improvement as the last few months my calves had caused me problems.
My toughest test was towards the end of the second week which consisted of a 6hr hilly ride, finishing the last 90min very hard through and off with training partner Joe, then straight of the bike into a 15k very hilly trail run, on a pretty hot day.
The bike felt great and it was the best I had felt all week, then the run felt awesome, finishing with a very tough climb up to the dam, I finished the run over 15min than I had initially planned, with Joe who had planned to be an aid station with 5k to go missing me as was just on one.
That was a tough session especially after the previous weeks training, but I felt awesome, and the days later my body just kept going with no sign of muscle fatigue.
There was only one day out There were I felt over cooked with two days to go so had an easy morning spin, and chilled for a few hours, before swimming in the evening and was smashing out times in the pool that equaled my personal best.
I'm not saying that this is all down to x endurance, as I have been training my arse off these last 4months, but can definitely say it's helping me respond and recover so much quicker and am able to attack each session with the intensity that it deserves.
This week I've backed off the training to reap the full benefits of my efforts in Spain, which has been hard to do as my legs still feel good, but know that my body needs to back of a little.
I can't wait for my race season to begin as I have improved so much this winter in all three disciplines and more importantly my mental focus and strength Is in a place that It hasn't been before.
For more information about extreme endurance go to their website http://www.xendurance.com

kinetic PB "man up"

2012-01-20T02:13:00.000-08:00

Kinetic Pb camp.
Well 2012 training started in great form as I flew out on the 1st of January to kinetic Pb http://www.kineticpb.com/

in southern Spain for a two week camp with a group from Manchester tri club.
My aim for the camp was to get In two solid weeks of training and try to extend my limits Further, I didn't really set myself a structured programme for the camp as I was unsure how my body would feel by week two, but the basic plan was to swim bike and run solid each day.
The base for the camp was called kinetic Pb in a town called cuevas Del amanzora in southern Spain, approximately 2 hrs drive from Alicante airport.

kinetic pb has a 1.2km rowing lake, that is perfect for open water swim practice, as well as a 25m pool in the town which only opens to the public after 5, and even then we were pretty much guaranteed a lane each, also there was the sea that was a short drive away, that was very calm and clear even in January.
The cycling out there was the best riding I've ever done, the variety was spot on, there are great flat and undulating rides following the coastline perfect for steady rides, tt efforts and chain gang hard efforts, but if you wanted a few hills you were in the right place, and we got in a few solid long hilly rides taking in some 10-20k climbs followed by some breathtaking descents, check out the video clip, were it was switchback city, and pretty much free of traffic, apart from the odd mad suicide dog.
Then for the run, you were just spoilt. Kinetic Pb is situated at the bottom of a dam, so Most of the running was up hill, and on awesome trails, and very quiet roads.
My favourite route was a run up to the top of the mast, which consisted of an hour of solid climbing over amazing trails and single track, with breathtaking views at the top, running back down was amazing as you could see the path snake its way back down to civilisation.

The two week of training mainly consisted of an early morning pool swim, followed by a decent bike ride, and the evening was spent running up the trails.

My main goal for the first week was to get in a solid run every day, with every 3rd day being long and hilly typically between 90min and 2hrs.

This was made a lot easier with the quality of the trails and the views from the top, with the days in between either running a hilly 10km loop steady of a progressive run.

As for the swim we spent the majority of the time in the pool, as the lake was a little cool, and really felt the benefits of swimming each day. We did manage two open water swims in the sea which were awesome, especially a 4.2km swim which involved swimming out 2km to a small island that didn’t appear to get any closer, and the water quality was awesome and could see loads of small fish.

The rides we got in were great also, as ive already said the variation of the riding was great, but the rides that I most enjoyed were the hilly ones up around uleila which was at the base of some quality hills.

It took around 90min to reach uleila, and from uleila there was only one way to go.

The climbs seemed to go on forever snaking its way around the mountain with great views, and as for the descents, just take a look at the video clip, although the clip doesn’t do it justice at all, you just had to descend wit ha big cheesy grin on your face, making racing car noises on each hair pin bend.

A big thank you has to go to olly who runs kinetic PB who let us train there for the two weeks, I can honelstly say it’s the best training camp ive ever done, in both the location, facilities and also the banter, I had a belting time and cant wait to get out there again very soon.

Manchester tri club are holding a camp out the during the last week of February which is also open to anyone who want to come. If anyone is interested contact me on pmhawkins2002@yahoo.co.uk as there has been a lot of interest in it already. Prices work out about £140 for return flight with bike with easy jet and accommodation is 25 euros a night which includes use to all the facilities. Me and joe skipper will be out there leading the camp, so your in safe hands.

quick update from kinetic pb training camp

2012-01-06T12:02:00.000-08:00

i am now at the halfway point of my two week training camp at kinetic pb in southern Spain.
http//:www.kineticpb.com/
this week has been a solid week but on the plus side we have had some great weather and amazing surroundings.
kinetic PB is a superb location for triathletes with a 1.2 km rowing lake on sight, There is also lots of great run routes surrounding the area including some brutal trail running with outstanding views. The cycling is also pretty amazing with long 20 kilometre climbs and flat terrain both easily accessible and well within easy riding distance from the lodge.

the variety here is just amazing, on the door step are both solid climbs and flat time trial routes, and if you want some quality climbs in the hill, and breathtaking descents all well within range.
check out this descent from one of the rides below.

i will write a more detailed blog when ive got the the energy and concentration levels.

End of year review

2011-12-29T00:40:00.000-08:00

Well The year us pretty much done and dusted and time to reflect and plan for next year.
2011 was a jump into the unknown with m first season as a full time athlete, and trying to bridge the gap from age group to pro ranks.
So the plan was always going to be man up and get strong for 2011, and be in the shape of my life for 2012.
I spent the year training myself intO the ground, helped greatly by Stephen bayliss who coached or bested me for most of the season.
I learned a he'll of A lot from him both about training aswell as in myself and the true capabilities of your body, down to this my body and mind is now in the right shape to get stuck and give some of the top guys a run for their money.
In terms of racing 2011 wasn't exactly a great season as my body was trying to adjust to full time abuse to the body, so was never really fresh for my key races, however I did manage a 7th place at ironman UK and set a sold pb in the process.
Since having a break from training in september and getting stuck in again it is here where I first saw the improvements and Benedits from a years worth of hard graft.
I started back in september on a mission, and fully refreshed and 100% focussed on what I wanted out of 2012, and for the first time in a few years my mind was in the right place.
The last few years I haven't achieved what my body was capable of, I suffered with stomach issues and health problems And the doctors Tested me for everything with heart scans and camer down my throat for starters but they all found nothing, it was eventually identified as a food intolerance, of bizarre food such as onions and my much loved honey, aswell as about 90% of energy products; so it has taken along time to get it right, and I now realise affected me psychologically much more than I realised, I am a Hugh believer the power of the mind and I now have the mentality I used have were I feared no one and jet raced to hurt myself, and didn't respect who was around me, that mentality is back and I can't wait for 2012 season to start.
So bring on 2012, starting with a 2 week smash test of training out In kinEtic Pb in Spain

Starley T2 bike review

2011-12-19T01:19:00.000-08:00

The starley bike

My first impressions of the new starley tt bikes was how well it looked and how much attention to detail there was.
The design and decals in the bike really makes the bike stand out from the crowd, even the outer cables are colour coded to really finish the bike off.
The bikes are built and painted on sight in Manchester, and offer as much customisation as you could need, even going down to the colour of the cables and nipples on the wheels.
So the bike looks great but my priority for the bike is how well it rides and how quick it it, i don't care to much how it looks in t1 come race day, in more bothered about being first into t2.
So the ride, what first strikes me is the smoothness of the ride, i spent the last two seasons on a cervelo p2 so comparing the two starley comes out on top every time.
The starley feels so much stiffer and smoother on the road and i feel like every ounce of effort i put in, the bike relays that to performance.
The geometry of the bike works great with me also, I always thought that my old p2 fitted me pretty well and was pretty aero, but since moving to the Starley I can see how much it didn't.
On the starley I am able to ride much lower and agressive compared to the p2, and it feels more comfortable and sustainable, mainly thanks to the 78 degree seat angle.

I have tested the bike for the last few weeks and before that was riding the test bike and have to honestly say the bike is a class act and top performer, especially for the price range that its aimed at, and I am amazed that how it compares to the top priced bikes on the market.
the bike is great on the flats and very responsive, and in the hills it climbs really well helped greatly due the lightness of the bike.
Starley are not just bringing out their own bikes, they also have their own components with bars and stems, which all come in carbon fibre as standard, which compared to its competitors in the sane price range is astounding.
They also have their own brand of starley wheels which I am very impressed with. Firstly they come in lighter than the wheel giants zipp, so perfect for any races with a few hills in.
But they are not only just ridiculously light they perform really well, I have seen the wheel develop in the last few months and they have made some solid improvements to the wheel, taking my input and feedback very serioulsy, and now the wheels are great, very stiff, light and responsive.
My favorite is the carbon 50 at the minute, and with the proper strong winds we've had recently they cope very well with the gusts and I feel very confident riding my hard interval reps aero on a buisy dual carridgeway.
Now here is the best bit- the price.
Starley offer alot of options dependant on budget with the cheapest option coming in under £1700, and the most expensive un under £3300, complete with sram red and top draw hubs, this is exeptional value for the quality, and on top of that they provide every person with a complete bike fit ensuring that you are properly fitted to your new machine
Most top end bikes currently on the market are selling the frame alone for around the £3399 mark.
I currently have the mid range build coming complete with sram force, standard hubs, fizik saddle and tubular 50's and the bike comes in just under £2799.
TT BIKES:
JKST2-SRAM RED WITH 88MM REAR AND 60MM FRONT( ROYCE HUBS LIFETIME WARRANTY)
£3399
JKST2-SRAM FORCE WITH 88MM REAR AND 60MM FRONT(STANDARD HUBS)
£2799.99
JKST2-SRAM RIVAL WITH 50MM REAR AND 38MM FRONT(STANDARD HUBS)
£2599
JKST2-SRAM APEX WITH MAVIC AKSIUM WHEELS
£1699

I can't wait for race season to start, as I'm in the shape of my life and got some great support from some very dedicated sponsors.
Next season is the breakthrough year, bring it on.

two weeks of exreme endurance

2011-12-16T09:52:00.000-08:00

Two weeks on extreme endurance.
Here is just a quick blog about how I feel extreme endurance had affected my training and recovery.
I began taking the tablets two weeks ago, taking 6 tablets a day, 3 in the morning and 3 in the evening, i have been taking them consistently each day, with half a pint of water.
The effects of the tablets seem to be increasing with effect, and can honestly say i have really noticed a change in recovery and muscle soreness each week, and feel i am able to give it a few more beans each session.
The last two months i have struggled with my calves and achilies after my hard intensity sessions, and left limping around a few days after doe to the tenderness of the muscles, and as a result i have stopped going to the Wednesday track session because my body just wasn't recovering efficiently enough, and effecting other sessions.
Since i have been taking the tablets my calves have very quickly recovered from each session with no sign of muscle soreness the days following the sessions, so clearly something is working, and working well.
the key hard sessions have also seen some solid improvements and feel i am traveling even quicker with alot less perceived effort.
The big test will come when i get back on the track, which seemed to be the most damaging, so the plan is after Christmas to get stuck into the track again.
Ut is not only my running that is feeling the benefits, my overall recovery is much quicker, i especially noted this week on the bike, after finishing my brutal threshold turbo set on Tuesday evening, i was completely wasted and crawled home after giving it everything in the last set, i woke Wednesday feeling strong and normally ride a steady 3hr flat ride, this week as i feel much stronger went up rivington in the hills and legs were great.
I'm not saying that all the improvements are down to extreme endurance, and to be honest i hope its not all down to the tablets as im training like an animal at the minute and have never been so strong, even at peak season, but im pretty sure they are helping me.
Just remember you have to put the hard work in to get the benefits of the tablets, they enhance your recovery, so the harder you train, the more they should work.
I'll write my next update in another 2 weeks were so many of my friends say they felt a dramatic change.
Pain is weakness leaving the body

Winters here

2011-12-09T11:58:00.000-08:00

Well winter seems to be well on its way now, after a pretty grim ride yesterday, I had
Forgotten what's it's like trying to suck oxygen through a drenched buff headwear, bringing back memories of my royal marines days of escape and evasion and wet sand bags.
Today's ride was a great session to look back on during tough times when in racing as it was just brutal weather today, the plan was 10min all out intervals in the bike and wasn't helped by block headwinds and getting pelted by hail stones, But it done and dusted and another in the bag.
I've had a soild 2 weeks training under my belt
My main goal for this block is to toughen up my calves as they are just not recovering quick enough from my hard fast paced efforts, so the aim is to increase the run mileage as well as work on flexibility and strengthening exercises.
I have been really happy with the outcome this week with noticeable decrease in tenderness of the calves so things are looking good.
I can't say that it's all to do with the new extreme endurance but something is definitely working, I've maintained the running intensity and consistency and still running predominantly in my racing flats and touch wood my calves feel great.
Yesterdays session was a 1hour progressive run and finished the last 20min best effort, this session has caused some pretty painful calves the next day in precious weeks and today they feel great.

Stop muscle burn: xendurance

2011-12-03T03:21:00.000-08:00

I would Like to introduce a new sponsor of Mine xendurance.
They are a company that develops top quality products that are designed to help you train harder and recover much much faster- and yes they are legal, and are fully tested and certified drug- free.

I was introduced to the product last year when a few friends were using the products and getting amazing results.
I was very sceptical at first but they're training and recovery aswell as performance was showing large improvements, so clearly something was working, I not saying it's solely down to extreme endurance but it was helping a great deal.
The main thing that all my friends were saying that it was the day after their hard sessions where they felt the full benefit, they were recovering much faster with alot less to no DOM's the days after, resulting in nailing the key sessions and being able to increase training load and intensity.
so that was their views and I had to try some.
I didn't want to start taking the products half way through the season as I didn't want to change a routine and try things new, so was going to wait till the winter training to give it a go.
Www.xendurance.com display many physical advantages to using the product including 15% reduction in lactic acid, a huge increase in aerobic threshold which is so important to triathlon.
As well as including many top athletes endorsing the product including the great timo bract and Yvonne van vlerken.
I contacted extreme endurance and they were willing to sponsor me and provide me with a years supply of the tablets, which is great and really appreciated.
So m aim is to provide a week by week assessment on how my body is recovering and any noticeable changes to my body, to give everyone an insight into the advantages of taking extreme endurance.
For more information about extreme endurance click on http://www.xendurance.com or
Click the logo at the bottom of the page

sneaky peak of the new Starley bikes

2011-11-28T10:53:00.000-08:00

Just a quick post to give you a sneaky peak of the brand new Starley bikes. Starley bikes are a brand new manufacturer based in Manchester UK,you can see from the pictures they look awesome.

The bikes will be launched very soon, and I am amazed at the price tag for the full range they have.
I have the very fist two bikes off the production line and can't wait to get out on them.

I've already had a good go on the tt test bike and the carbon wheels, and I can honestly say it's a great ride and very responsive, the stiffness of the bottom bracket provides a really smoothe ride, and fights well above it's weight, the bikes are priced in the same bracket as your planet x and your Boardman type bikes, but in terms of performance and looks they feel like they should be a good few grand more.

THE ROAD AND TT BIKE

going on just looks and design i think they just look great and very bold, Sarley do all the paint work and build on sight in manchester, and also offer a custom bespoke design service, which i great, i hope to have a fully blinged up Welsh dragon as we get closer to the race season.

I will write a full review on both the bikes very soon after I've given it a thorough test, And more details on the Starley bike brand once it is launched in December.

2nd winter block complete

2011-11-22T12:21:00.001-08:00

well my second training block is now coming to an end and now having a
Nice easy recovery week to re charge and plan for the next onslaught of abuse to the body.
My goal for the last block of training has been to work on speed in all three disciplines.
Over the last 2 years of training my emphasis has been to develop my endurance capacity and to be able to race the entire ironman, so endurance was the main priority.
I now feel I have the strength and endurace to do this so this winter my main aim is to get quick again.
I've started back on the track and can feel the speed slowly coming back to the muscles, so things are improving Pretty well, and my last cross country seemed to show a good improvement from the previous especially as I was pretty tired going into it.
The same has to be said about the swim and bike also, I've rejoined Manchester triathlon club and swim with them now.
This has been a bit of a change in the pool as I spent the entire year swimming alone, focussing on building strength and endurance, and now am back doing some speed work again.
It has taken a few weeks but now see my speed slowly improve and the goal is to get under the minute for 100m free by march.
I now feel very strong in the water thanks to my endurance and strength sessions, combining this with some speed work should give me a chance of nailing and holding the front pack next year.
One new training aid I've just been introduced to is the high tech towel drag, which is a great session to develop strength.
I'm not the sort of athlete who is into technology so a bog standard towel to drag Around the pool perfect for me, and I can see the benefits, especially as every turn is a real effort.
The bike is looking pretty solid and the hard efforts are paying off, I've been doing alot of chaingang stuff and brutal turbos to develop my strength and speed and again it's developing well.
This has been helped alot as I've been testing out the new starley tt bike and wheels these last fee weeks and have to say is a great bit of kit, I will write a separate blog about the new bike when it's launched very soon

A fair(y) bet

2011-11-15T12:00:00.000-08:00

Last weeks training was added with a bit of spice due to my training partner Joe skipper and myself placing a bet on the outcome of the weekends cross country.
I have been training with Joe for the last few months and it's been working very well and the competitiveness between us is resulting in us getting the maximum benefit from each session, as we are of similar ability, and both as determined and competitive as each other, so each hard session is an out and out battle.
It was the second round of the Manchester area cross country series, in at helens, and alot of banter went about all week, resulting in Joe coming up with a bet of the looser wears a fairy or tootoo for next weeks end of season club bash,
So it was not only pride on the line on this one.
So the Sunday came, and I woke up feeling terrible and full of a cold, but there was no way of backing out of this one,
I would never hear the end of it,
So the race went well and I had put a big enough gap in on the first lap of three and maintained it to ensure I'll not be in pink next weekend.
The course was a belter with constant ups and downs, and we both improved on our last result last month,
Just goes
To show what a bit of rivalry and banter can do to your performance.

juggling family with training

2011-11-14T10:13:00.000-08:00

This week I wanted to write about fitting training in when you have a family with children.
Trying to juggle family life and training can be a real struggle as well as work on top of that, and can cause a real strain on everyone involved and lead to problems.
I think first and above anything else you need a very understanding partner who fully understands your own personal goals and aspirations.
Triathlon and especially ironman is a very selfish sport, which takes up a lot of time even when doing the very minimum amount of training, so your partner needs to have an understanding of your training plan and always keep parts of the programme flexible.
The second essential part of training with a family and kids has to be compromise and negotiation, I've seen a he'll of a lot of triathletes quitting the sport due to their partners not being happy about the time they spend training and racing, and on top of that the amount they spend on the sport.
Like I've already said triathlon is a Selfish sport, and a stupidly expensive one at that, not only the bike and race kit, on top of that the entry fees,
Travel and training fees all amount up, so compromise is essential to keeping everyone happy, I think it helps if you Are racing In more exotic places abroad that would make a quality family holiday / race venue.

I’ve got three young children and try to get them involved as much as possible in both training and on race day.

Here are a few things that the kids enjoy, and helps makes them feel a part of it:

· Take them to races

so many people go to races and leave their families at home, we try to go to each race as a family and I hate it when they're not there, the kids enjoy it especially when you get to cross the finish line with the kids, this has been a real Shame for ironman branded events for stopping you do this as it's a huge achievement for many people and to not being able to share this with the family is a real shame, my eldest daughter still remembers crossing the line when I won my first iron distance event At outlaw, so get them involved.

· Get the kids involved with training

the kids love to play with my bike, and when I'm tinkering and fixing things or occasionally cleaning m bike the kids are always diving into the tool box and ramming screwdrivers and Allen keys wherever they fit, and love cleaning the bike, now they have their own small bikes they now "fix and clean" their own bikes which is often very wet and messy but Great to watch.
Another way I get them involved is get then training with you, I'm not saying take them on your long run or ride, but when I go out for an easy recovery jog or drills the kids love to join in and train, and is a great way of keeping them fit.
I do my strength and core work at home and incorporate a lot using the Swiss ball and bands which with a little imagination the kids can do it to, and just love it, especially in the summer when We have races up and down the garden in various ways, which look just a game to them but are a great workout for me and helps develop strength, mobility and confidence for the kids.

Here are a few suggestions to help maximise your time, when trying to squeeze in the essential sessions:

➔ prioritise your key sessions.

I set a skeleton plan for the week where I set out the key sessions for the week and every day with a specific goal to get out of each session, and then on top of that there are the extra bonus sessions that are set but not as essential.

➔ Communication

Set out a timetable and leave it visible for everyone to see, mine is pinned to the fridge, so the mrs knows what I should be doing and when I will be home

➔flexibility

Self explanatory really, a common saying in the marines is “every well laid plan, never survives the first contact” life will always get in the way, with sick kids etc, so remain flexible and nail your key sessions.

➔ don’t waste your time.

Time is precious, so nail every session, set out your goal for each session and get the maximum out of each session, if it’s hard go out hard, if it’s easy then go easy, a common mistake is pushing to hard on an easy session and never get the best out of the hard sessions.

Must importantly get the family involved.

Starley bikes my new bike sponsor

2011-11-07T01:25:00.000-08:00

I am proud to announce my latest new sponsor for the 2012 season.
I will be riding for starley bikes, which are a new bike manufacturer on the Market, specialising in the road Market with a nice looking tt bike, as well as a road and mountain bike.
They also have their own brand of wheels which I have been testing for the last few months.
Their plans to launch soon, once everything is finalised and ready to go.
The wheels I have been testing for the last few months have been carbon 50cm tubs in a nice retro White finish, they look really nice and something different on the Market, and have had a lot of good comments on.
They are a real light set of wheels coming in lighter than the leaders in the Market which will be a big help for some of my less than flat races in 2012.
They ride really well and have put up with a he'll of a lot of abuse, I was told to ride them and try and break them, and If anyone knows me, then if there Is a weakness then I will find them, you only have to look at my old p2.
I've ridden in all weathers and over some real poor quality roads and they're still going so durability is not an issue here.
I've mainly only ever rode clincher tyres in the past, as I've found carbon rims break poorly in the wet, and living in Manchester it's wet a lot, but breaking has not been an issue with these wheels as they come with their own sourced break pads that work a treat, I've battered them up around rivington which has some quality descents to test them out on, and have passed with flying colours once I was given the compatible break blocks.
In terms of performance they have been great, both up hills and on the flats and at high speed, after the first week of testing I mentioned there was a little flex on very steep ascents (over 15%) so they have toughened them up and added stronger spokes which has done the trick, and are now bomb proof.
So it was great that they are willing to listen from feedback and act on it.
These have only been a test set and the final designs are currently being finalised for the launch that is coming soon.
So in a nutshell the wheels are great and I look forward to racing on them next season.
I will right a review on the tt test bike in a few weeks once I have put it's through it's paces, I have ridden it once and am very impressed to say the least, and feel that it will fight well above its weight, as it comes in at a very reasonable price.

I will hopefully get my own bike in the next 2 weeks once the final designs have been accepted.
So exiting times and I've now got a quality bike sponsor to help support me through the season.

I have to thank Gav and the starley team for giving me this great opportunity, as their aspirations are as great as mine.

first winter training block completed

2011-10-24T03:37:00.001-07:00

The first block of training is now ticked off and all went to plan.
Last year I was coached by Stephen bayliss and learnt a hell of a lot both about training and a lot more about my body and its limitations.
I spent All of the year training solid with no days off and no recovery weeks apart from a few short tapers as I prepared for my A races, This was all designed to toughen my body up and get stronger for the 2012 season.
I think this worked well with me and as I am now coaching myself I have adopted many of the key principles from Brett Sutton’s training regime.

I have made some alterations, with the main one adding a recovery week at strategic points in the season, to help my body build and prepare it self for the next onslaught of training.
I don't want to follow the typical 3 weeks build then 1 week easy as I don’t agree with it, but have my own strategy, and also monitor my body very closely and look for the key signs of overtraining.
So the first 5 week block is over and my body is back to full training and I'm feeling pretty strong.
I and training partner Joe skipper have got together and put a solid plan for the winter, with a big emphasis on building the bike threshold, and have also started training with Salford harriers on a Saturday morning which is a real painful interval session, something new and hope for solid gains from.
My next 6 week block the plan is to maintain the key sessions and improve on them, and a big focus is my long run.
I have always ran my long run hilly with the aim of developing strength, but now want to take it a step further so will start running my Monday long runs up around rivington pike, which Is a real brutal place to run, which should be fun, and am sure the dogs will enjoy more.

I also plan to race a lot over the winter, with intentions of cross country events, swell as some adventure racing involving mountain biking, cross country and map reading which sound like a bit of fin and a tough training session.

My first race was last weekend where I ran the Manchester area cross country series in Heaton Park.

This was 10 km consisting of 3 loops, I really enjoyed it and was a really tough session, I finished in 36min 46 sec which I am pretty happy with so little speed training over the last few years.

finding your optimal cadence

2011-10-20T12:34:00.000-07:00

sorry for the delay from my previous post, ive been very buisy but hope you enjoy the latest post.
i will be updating this weeks exercise very shortly also.

Cadence has been a much talked about subject in cycling and triathlon and is very important to the way we ride a bike.
I have always believed like many others that you will naturally find the best cadence for each individual, and as you develop as a cyclist this may change due to fitness and strength levels.
When I first got into triathlon I got so much more out of pushing a larger gear with a cadence of around 60-70rpm, and found it much easier to do that than selecting an easier gear and spinning at around 90-100. When I did try to spin I found that my body would tire much quicker and my times would be a lot slower than when I got the big gear going.
As I progressed through triathlon and began racing the longer distance events the common thinking was that you need to have fresher legs for the run, so I would benefit from a higher cadence, so I began listening to people, and in theory it seemed to make sense,
Pushing a much bigger gear will damage more muscle fibres as you are putting a lot more power through each pedal stroke, and potentially weaken supporting muscles such as your lower back, as when your larger muscles start to tire or require more power your body naturally recruit supporting muscles to help out,
A prime example of this is when you ride a long hilly loop and near to the end of the ride your back will begin to tire, this is due to your lower back and other supporting muscles are helping you drive up the hill.
So that made sense to me, if I could increase my ability to ride at a higher cadence this would help my run.
So the last 2years I have worked on this, and to be honest I haven't had the desired effect on me.
There are some positives to riding at a lower cadence, as you’re are riding more efficiently and expending less energy.
So after 2 years of experimenting I'm now going back to where I started and start riding at a lower cadence again as I feel this is my optimal cadence.
So this winter I will probably go through a few more bike chains but I think is well worth it.
Combining this I also plan to get back into the gym and begin some strength training and develop my core strength, to help increase my power efficiency on the bike.
that is my opinion of finding your optimal cadence, it is far less scientific than many people views but I feel that science and technology can hinder many sporting performances, the key to reaching the true potential is to fully understand the true capabilities of your body.

this weeks exercise: shoulder mobilisation exercise

2011-10-03T05:59:00.000-07:00

For the next few weeks I wanted to focus on the shoulder joint, as this is a very common weakness and problem for swimmers and especially triathletes.

Due to the repetitive nature of swimming, your rotator cuff muscles are put under a hell of a lot of stress. On top of this if you are swimming open water the strain is even greater due the resistance caused by the wetsuit and also whenever the swim is not calm and flat like in a pool this also will add greater stress to the shoulder joint.

This week’s exercise is a very basic exercise that I regularly use as a warm up prior to more strenuous exercises.

You will need a set of elastic stretch cords for resistance, alternatively you could use an old inner tube cut at one end.

To start with you will need to set your band up in a high position, I use a chin up bar, and loop the bands over.

Now start kneeling facing away from the bands as pictured, your arms need to be a right angles as pictured below.

now maintaining that position, you need to maintain the angle at the shoulder and begin rotating clockwise your upper arm, pivoting at the shoulder joint, making small circles, complete 5 small full circles then rest for 30 sec, before completing the next set in the opposite direction.

you will find done correclty this will also activate your core muscles aswell as your rotator cuff.

back into hard training and rearing to go

2011-10-03T05:38:00.000-07:00

With winter training now planned, I’m fully charged up again and ready to get stuck into some proper training.
After taking a week completely off, due to my body just being completely wasted I decided to build back in slowly, starting with the first week back of just cycling, and then with the aim of building in the run the following week, and next week bring the swimming back.

The first week went well and with the complete rest I feel im cycling a hell of a lot better than I was before races, so I will take heed of that going into next year, as I think my body was constantly tired for long periods, where I neglected the recovery aspect, hindsight is a great thing.
So this week has been about getting my body used to running consistently, the aim to get straight back into a solid routine again.

I plan to keep the running similar to this year, but also train with some much faster runners for the real faster efforts with the aim of having someone to chase and have a goal every session, this year all of my speed work was done alone with the dogs, with no one to push me, but after my first session on Saturday I can clearly see that group running is the way ahead for the fast stuff.
The running has gone well and body has reacted well, and got my longest run in with 1hr 30 with no problem so happy with that.
I've continued to build my cycling and my bike legs are feeling great and refreshed again.
The initial plan for the year was to finish with challenge cape town on November but I've decided to listen to the body and get a jump on winter training early, and plan for challenge wanaka (new Zeeland) at the end of January, I think if I would have continued training up until November my body would be trashed as with the lead up to Wales I could feel my Bodies reaction to recovery slowdown, and my immune system couldn't fight off the infections, but I think now ive had the break my body really needed I'm back recharged And more determined than ever to take my racing to the next level.
So wanaka will be my next ironman, and it just looks awesome.
in terms of next year I'm planning on getting in a lot more races than this year, with my key races being:
Challenge wanaka in Jan
Regensburg in June
Alps dhuez long and short course back to back days) in July
Enbrunman, Copenhagen or Vichy in august
Wales in September

Those are my longer races but I intend on racing a lot of half distance races also.

So a busy year,
I've decided im not going to chase the points needed for a spot at kona, as my aim is to keep developing and improving, as when I do get to kona I'm there to compete and not just make up the numbers.

this weeks exercise: kneeling clean n jerk

2011-09-26T10:20:00.000-07:00

This next exercise is an advanced exercise and requires great competency on the stability ball.

It is best to practice this exercise with a very light weight and as your competence improves then you can add weight.

This exercise is not aiming to lift very heavy weight, it is more about improving your stability on the ball, as when you move positions you will be changing your point of balance, so you core is working overtime.

Don’t get me wrong your legs and upper body will be getting a solid workout also, but were not looking to be a power lifter.

Start position:

begin as pictured, maintaining a nice curved posture, so not putting any pressure in the spine or discs, the first movement is a simple dead lift, straightening you body position to be more upright. . The chest is up and the back is neutral to slightly hyper extended. This is the starting position of the "pull" phase of the lift.

2^nd phase: the clean

Now we flick the weights up, using the momentum and drive from the legs, so completing a partial squat, then the arms until you finish in the pictured position.

Final phase:

This is a simple over head shoulder press, extending your arms over your head, and then returning to the start position.

this is a challenging exercise and requires a bit of room to execute.

it would be interesting to hear how people are getting on with the exercises, and all feedback welcome.

cheers

paul

my winter plan and training as a group

2011-09-26T10:01:00.001-07:00

well my week of doing nothing ended and this week I've been getting back into some steady training and have been setting a training and racing plan for next season.
I have a number of goals for this winter block and have planned some real quality sessions to help me achieve these goals.

I have a few new ideas in regards to training over this winter, and I am planning on getting involved in some bike races to try and improve on my top end speed on the bike, I think some long hard bike races and high speed crit racing will hopefully take my cycling to another level,

Combining this with the quality of triathletes around Manchester at the minute, a few have got together to develop a plan of training together for some key session.
For pretty much my entire time training for triathlon I have trained by myself ever since I started in 2005, previously my only really consistent training partners have been my ever dependable dogs, Rommel and roxy.
I think training on your own compared to training as a group has been a highly debated subject, and there are positives and negatives to each.
Training on your own I feel helps develop and improve your strength of mind and character when the going gets tough and your out on your own in the cold an wet. It can also helps you stick to your own pace strategy for each session and not over reach yourselves, providing you understand you personal limits.
Training as a group has some pretty solid benefits also, firstly has to be extra motivation and competition.
When you know people are depending on you to meet you for an early morning ride or run, it gives you that extra kick out of bed.
Also when you have people around you of the same or better ability then motivation levels are a lot higher, and with a little bit of competition can typically lift the pace and effort levels, thus getting that little bit more out of every session.
Working as a group works best when everyone is of a similar ability and share similar goals from each session.
So as I look forward to winter training I'm keen again to get stuck into some hard training and will be training a lot as a group but also I will be keeping some sessions on my own, and my two trusted dogs.

this weeks exercise: the kneeling cayak.

2011-09-21T06:52:00.000-07:00

This week’s exercise is an advance on last weeks kneeling exercise.

I hope everyone got in some practice with kneeling on the ball and is now competent to kneel on the ball un-assisted for 2min.

If not, don’t worry as this exercise takes time and dedication to master, but once you have the fundamental basics then there is another dimension to core exercise training, and it’s a lot of fun to do.

As I progress the exercise, this week you will need a large pole, in the pictures I have simply used a mop handle, and it doesn’t need no be heavy. The movement is the most important thing at this stage.

Them movement is mimicking a kayaking movement, which is very similar to front crawl.

As you begin the movement you will constantly have to counteract the movement as you are changing your centre of gravity slightly, so your core will be working overtime constantly contracting and correcting your body.

This exercise is difficult to begin with, so ensure you have some space around you to practice.

Enjoy.

if anyone has any problematic areas that needs work, please let me know and i will add some next week.

a weeks recovery is in order

2011-09-21T06:40:00.001-07:00

Time for a break and reflection

it’s been a week since the disappointment of ironman Wales and I think my body is enjoying the rest.
My initial intentions after Wales was to race As soon As possible, with Henley being a good idea, but it didn't work that way and my body just didn't recover from the infection in time.
so last week was the first complete week since oct last year that I have had a week of no training,
My body is tired and needs time to chill, My goal this year has been to focus on getting strong for the 2012 season, with a lesser focus on racing and more about bridging the gap to compete at the very sharp end of ironman.
I think as a whole 2011 has been very successful and I have achieved many of my goals I set at the start of the year, and I know what I need to work on over the winter months.
I have really focussed on my swim and run and have seen some solid improvements.
my goals have been to stay with the lead pack on the swim which I'm not quite there yet but am swimming much stronger And quicker than ever before and each swim well under 49min,
My run goal has been to bring the marathon under 3 hours which I managed At Bolton so again big improvements.

I am now re setting my goals for 2012 season and planning on racing a hell of a lot more, with some real man races thrown in there.

One of my key races I have set for myself is the brutal embrunman situated in France, which looks brutally hilly, so a solid winter battering the hills will be in order if i am to challenge there.

I've had a week of recovery and am now eager again to get back into some training and build for my next race.

this weeks exercise: kneeling on the ball.

2011-09-16T09:48:00.000-07:00

This week’s exercise: kneeling on a Swiss ball.

This exercise requires a little bit of room and to begin with a soft landing.
This exercise forms a Base for so many exercises and is a great isometric exercise.

Kneeling on the ball is an excellent method for improving balance and coordination, it requires all the muscles in tour core to work together to obtain balance on the ball.
If you perform this exercise perfectly there will be no movement.
Maintain as straight a body position as possible, with the goal for this week being to stay on the ball for total of 2 minutes.

To Begin with you should start by using a wall for support, as you gain confidence start taking one hand away and so on.

Make sure you do not rest your feet on the ball and Stay straight at all times by contracting your core muscles.
This may be challenging to begin with but with a little practice will become second nature and your core stability will improve.
Over the coming weeks I intend on introducing advanced exercises whilst kneeling on the ball, but It is essential to get the basics right first.

Paul Hawkins Triathlete: ironman wales: what went wrong?

2011-09-13T10:55:00.000-07:00

Paul Hawkins Triathlete: ironman wales: what went wrong?: Well ironman Wales didn't really go to plan, and I ended up pulling out after the first lap. I had been struggling for the last 3 weeks...

ironman wales: what went wrong?

2011-09-13T10:53:00.001-07:00

Well ironman Wales didn't really go to plan, and I ended up pulling out after the first lap.
I had been struggling for the last 3 weeks with a chest infection and was hoping that it was all sorted for race day, to be honest the cheat didn't feel that bad but the immune system was still pretty low and couldn't hack the demands I was asking.
I travelled down on the Tuesday as wanted to get a good look of the bike course, and stayed in a local caravan park. This proved to be a mistake as the caravan was damp and mouldy and didn't really do my chest any good, so lesson learned.
The weather leading up to the race was grim, wet and windy, exactly what I was praying for, I wanted the worst conditions as I felt it would give me a big advantage, especially on the descents, as these were technical and I knew there was a good few minutes to be had on them.

So to the race.
The swim was a beach start but didn't go as the organisers had plan.
The pros had a few meter head start over the age groupers, but for once this was a hindrance, as we were directed into the water, most age groupers took full advantage of the long beach and began running up the beach for a good few hundred meters before entering, putting most pros in the middle of the field,
The swim was tough and rough, it was a two lapped course, with a short run on the beach in between, and it took along time to find a good rhythm as the sea just slapped everybody about at will.
As I started the second lap, the organisers ensured no one ran half way up the beach; I tried to up the pace over the calmer waters before battling through the long rough stretch which was difficult to find any rhythm.
I continued to make my way through the leading age groupers and exited the water with nick Saunders on my shoulder and the lead woman.

It was then a run up the beach before stripping my wetsuit off and trainers on for an 800m run to t2.
As I exited t2 I was 7th on the road and the aim was to just keep it steady for the first lap, and have a good dig on the second lap.
I wasn't feeling to bad to begin with and got into a steady rhythm keeping nick in sight as we twisted our way towards Pembroke, this was a solid headwind and constant undulating terrain, as I hit Pembroke I could see I had made up some time and had a small pack about 30 seconds in front of me, so I upped the pace a little to catch the pack up.

The next 30min I had caught Oliver Simon and a few others but was beginning to feel very drained and heavy legged, I decided to back up a little bit and nail some nutrition in hope to put things right.

The group ahead slowly got away, and the only time I caught them up was on the twisty descents which I took very aggressively.

After about 3 hours on the bike I began feeling very drained and empty, and lacked any strength on the hills, by the time I reached Narberth I knew this wasn’t going to be a good day.
I was still riding in 11th place at the time with Oliver Simon but I knew my body wasn’t right, I was left to spin back and call it a day, with the hope of recovering quickly and back racing again soon.
So not the weekend I had planned, but still learning.
I will be back next year, as the course suits me down to the ground, it's easily the toughest course around, and the event was top class.
I have to say the support out on the course was exceptional, the locals were littered all over the course in fine voice, and a great lift, it may not be a rival to solar berg hill at Roth yet, but I'm sure will be a huge event in the future.
The course has everything and will be back next year allot stronger and tougher.

this weeks exercise: back extension with tricep kickbacks

2011-09-05T03:06:00.000-07:00

This week I wanted to maintain a focus on the lower back and postural muscles, as well as include a great exercise for your triceps and rear deltoids.

Your triceps are an essential part for swimming front crawl as they are the final phase of the stroke, and where you can really inject some power from.

This exercise is to be performed slow and controlled, with a slight pause at the full extension phase, but ensuing you exhale on the work phase of the exercise.

The start position is similar to last weeks cobra exercise

You will need a Swiss ball and a set of small weights (1-7kg are enough)
loose the ego at the door, perfect technique is paramount, under a slow and controlled manor, once technique is there then you can increase the weight.
Start lying prone on the ball, with the ball placed just below the chest, position your arms and forearms as pictured below, ensuring your elbows are high and arms close to the body.

Movement
Complete a back extension by lifting your torso around 5cm and hold for 2 seconds, exhaling whilst you move.

Also fully extend your elbow, maintaining your elbow in the same position, at the final phase squeeze your triceps and hold for 1-2 seconds before returning to the start position.

Complete 1 set of 15 reps or to failure, maintain perfect technique, posture and form throughout and slow smooth movements.

clif builder bar review

2011-09-05T02:38:00.000-07:00

Clif bar: builder bar review.

I have been using the builder bar for a few weeks now and wanted to write a review on what I though of the product.

For years I have used recovery drinks and never really given the bars a chance, mainly due to the taste of some of the other brands, so I had a few mixed thoughts about the bar.

To start with, they taste great, they come in three flavours in the UK, chocolate mint, peanut butter (you can guess it’s a yank product), and chocolate.

I have to say they all taste great, my favourite is chocolate mint.

The main difference with clif builder bar to most other protein bars are they as entirely made of natural products, with no hydrogenated oils or Trans fats.

This is great and very important to me as since I developed intolerances to most energy products in the last few years, I closely monitor the intake of processed cheaper alternatives.

The bars come with a 20g of soy protein, which Is a quality grade of protein, compared to other brands, which is perfect to kick start the recovery phase after a tough and damaging workout.

It also has 31g of carbs, 23mg of sodium, 200mg of potassium and 8g of fat, which are all of great benefit in the recovery phases after a tough workout.

The best and most important time to start the recovery phase is the first 20min after exercise, this is because not only is protein essential for repairing of muscle it also has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

It is also important to consume within 15 minutes post-exercise to help restore glycogen. Research has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau

I have been taking one builder bar and a large glass of milk after every hard session, and sessions that is longer than 2, I have really felt the benefit the next morning, with my legs feeling fresh and ready for another pounding.

I tend to do a lot of my swimming in the evening and in the past when I have used recovery drinks that require milk, I normally wait to get home before having it, loosing some valuable time in the recovery phase, with the bars it’s so easy, and now just keep a stash in my swim bag.

So I can safely say that I am converted to using recovery bars now, they taste great, convenient and really work.

Try some today, for more information visit www.clifbar.co.uk

this weeks core strength exercise: The Cobra

2011-08-30T01:33:00.000-07:00

This week’s core strength exercise is the cobra.
This week I have added an exercise that works your lower back, essential to maintain a solid aero position on the bike, and for injury prevention.
As well as focussing on the lower back the slight arm movement working your posterior deltoid and a great strengthens your rotate cuffs. Rotator cuffs are small ligaments that support your shoulder joint. If anyone has ever suffered shoulder pain, especially whilst swimming your rotator cuffs are generally the culprit, primarily caused by overuse injury, especially swimming open water in choppy water, due to over emphasising your recovery phase of the stroke.

Start position
You will need a Swiss ball and a set of very light weights (1-2kg are enough)
Don't be embarrassed that the weight looks pathetic, loose the ego at the door, perfect technique is paramount, under a slow and controlled manor.
Start lying prone on the ball, with the ball placed just below the chest, position your arms and forearms as pictured below, both horizontal to the ground.

Movement
Complete a back extension by lifting your torso around 5cm and hold for 2 seconds, exhaling whilst you move. Also your arm movement is a very slight movement upwards, literally 1cm raise holding for the 2 seconds then return to start position.
Complete 1 sets of 15 reps or to failure, it is allot harder than it looks, trust me.
Maintain perfect technique, posture and form throughout and slow smooth movements.

Enjoy.

new core exercise and clif bar

2011-08-22T00:29:00.000-07:00

After the positive feedback with the core training article last week I want to continue with another exercise, I have given you a progressive exercise following on from last week.
This week is the walk around press up/ jack knife.
So we start in the starting position from last week, in the press up position with your feet on the ball.

Now you need a bit of space for this one. Ideally enough room to rotate 360 degree's. So starting at the 12 o'clock, complete a press up, now keeping the ball in the same position moving clockwise, take one step with your arms to the one o'clock position, and complete a press up.

Now complete the same until you return to your start position. Set 1 complete.
Now take 30 seconds rest and complete the same but anti clockwise.
This is a great exercise for the entire body, your core is working to maintain your body position, your rotator cuff's are stabilising the movement, and triceps and shoulders are completing the press up.
To simplify the exercise remove the press up and simply rotate the 360 degrees.
If you want to add difficulty simply add a jack knife (see last week) so do press up-jack knife the step.
Enjoy.
If anyone has any problematic areas contact me at and I will focus in the coming weeks on that area.
If anyone is interested in coaching or personal training please contact me at http://uk.mc275.mail.yahoo.com/mc/compose?to=pmhawkins2002@yahoo.co.uk

I am proud to announce that clif bar will by my new nutrition sponsor.
I have been using some of the clif products for most of this year and had some great results from them.
For the last two years I have struggled with nutrition in both training and racing, and eventually discovered last year that I had developed food intolerance so a strange selection of food, including tea, coffee onions and honey, gutted as honey was my secret weapon.
So the last year I have been eliminating food products and identifying what I can and can't take.
I discovered that about 95 percent of energy drinks, bars and gels my body won't tolerate.
Which after extensive research to what is in some of gels I am not suppressed.
So many companies use lower quality cheaper resources which can't be good for anybody.
Early this year I discovered clif shot blocks which are quite different to many on the market.
First and foremost they are 95 percent organic and pride themselves on putting quality ingredients into it.
The block consists of 6 small jelly like cubes that are both great tasting and easy to digest.
There are enough calories in each packet to last me 1hr in am ironman event, topped up with a 750ml bottle of energy drink.
I simply take 3 cubes every 30min, or break it down to 1 every 10min washed down with some water.

Another plus point to the blocks is that each pack last for 1hr.
Previously I have tried other products and end up carrying double or triple the amount on the bike which are bulky, uncomfortable to store and add extra weight.
I used the blocks for the bike leg at ironman UK, I simply taped 5 packets of blocks to my aero bars, and ate 3 blocks every 30min. Topped up with energy drink and regularly took on water throughout the ride.
This was the first time I have suffered no GI distress on an ironman race, and didn't spend the entire night on the bathroom floor.
They are a great product, and certainly work for me.
They at present come in strawberry, blackcurrant and orange, my personal favourite is strawberry.
David from clif bar (www.clifbar.co.uk) has just sent a box full of goodies to try including clif bars; clif builder (recovery) bar and cliff shot drink.
I will try these over the next few weeks and post a review soon.
If you want anymore information check out www.clifbar.co.uk
also if you see me out on a ride or event I will be happy to let you try some of the products.
Cheers for now

Paul

'Pain is a sensation, sensations are there to be enjoyed'

Core strength training

2011-08-18T01:38:00.000-07:00

Core strength training

Many triathletes neglect the benefits that regular core strength training can provide.
My belief is that everyone should incorporate some aspects of core training into their weekly training plan, especially the older you get.
Once your age slowly creeps over the dreaded 40 barrier your body slowly begins working differently, and one major difference to athletes if the gradual loss of strength to the working muscles.
But this is not just beneficial to the mature athletes, everyone would benefit from stronger legs to get you up over a steep climb, or be able to hold a higher wattage on the bike, or even simply make it round the 180km bike section without agonising lower back pain caused by a weak lower back.
Full body, dynamic exercises, involving the entire body and most importantly your core muscles get the most benefits.
How many of you really understand the full benefits of the Swiss ball.
It’s not just for sitting on, with the odd sit up.
The Swiss ball, some stretch cords and a good imagination is all you need to get a solid session that you can do in your own home, so you don't have to sacrifice your lunchtime or evening swim. You can do this in your own home.

Every ounce of power produced in the swim, bike and run, are supported by your deep core muscles, you transverse abdominals (TVA). This is a sheath of muscle that basically works as a natural corset, and helps support us. It is situated deep, underneath your six pack muscles.
So how do you work your core muscles?
Over the next few months I aim to show you a different exercise each week, and let you see for yourself the benefits of core training, and lower back pain when you’re climbing on your bike will be a distant memory.

My first exercise is aimed at working your full body. You will need a Swiss ball.
Start in a press up position, with your feet on top of the ball, ensuring your back is in a neutral position.
Now bring you knees into your chest in a slow and controlled manor.
Now return your legs to the starting position.
You’re working so many muscles here, your shoulders and rotator cuffs are working to support the exercise. Ideal to help prevent swimming injuries.
Your hip flexors which are essential to both the bike and run, are working hard to draw the ball in and out.
And finally your core is working big time.
Next week I will provide another exercise to work on.

If you want any further advice or want a detailed personal strength training, with one to one instruction please contact me at http://uk.mc275.mail.yahoo.com/mc/compose?to=pmhawkins2002@yahoo.co.uk

Enjoy.

sports nutrition for ironman events

2011-08-15T02:50:00.001-07:00

Sports nutrition for ironman
one of my aims of writing a bog is to share my knowledge and experiences that I have gained over the last few years.
I though I would start with sports nutrition.

Sport nutrition is a fine art to get right, especially at ironman, and there is no one simple strategy, each person is unique, and can tolerate different amount of carbohydrates and different types.
When I first started racing half ironman I had n idea about this, and didn't give it a moments thought, the day before the race I went to the local bike shop and bought a load of gels, that should do it.
The race went ok, I had a solid swim and bike, and was leading the run with about 3miles to go, and then my stomach went bang.
I needed to go, and I needed to go now, wearing a one piece tri suit, and leading the race I wasn't going to loose time so held it in for as long as I could.
I didn't make it and resulted in getting taken in the last 2miles of the race.
Gutted.
On that occasion I took on way to much fuel, and my body couldn't tolerate the amount of fuel I was putting in, and also wasn't taking on enough water to aid the digestion into the bloodstream.
Remember your body needs water to help break down and digest food into your liver.
So surely I learnt from the mistake and wouldn't do it again. Wrong!!
A couple of years later I made my debut at ironman distance at the legendary Roth in Germany.
This time I had been using gels in training, and gave it a lot more thought, so it was 2 gels an hour and a 750ml bottle of energy drink on bike, and similar for the run, sorted.
What I hadn't considered was what were they giving out at the aid stations, it was a product not available to the UK and I hadn't tried it.
So the race went off, I swam ok and had an ok bike then again halfway round the run, bang, and my stomach exploded and had to make a detour into the woods to fertilise the woodland.
The last half marathon was a struggle and spent the entire night on the bathroom floor in a heap.
So another lesson learned, try the products given out at Aid stations, or carry your own supply.
So my next race I was sorted, take on less fuel so I don't overload my stomach, take a gel every 30min, wash it down with water, and only use what you've tried and tested in training.
So at a later race I applied the strategy, but this time the swim went well, and halfway round the bike was still going strong, and then bang, I had. No energy and was bonking big time.
I realised too late and sent a good 20min in no mans land barely moving and in a very dark place.
So what went wrong, I was taking the gels every 30min, and washing
G down with water, topped up with energy drink that I had tried and tested in training.
What I didn't think about was 1- the calorie content of each gel and energy drink, and 2- it was a cold day, so was burning more fuel to keep warm.
Man will I ever get this right??
Since my early races I now take nutrition very seriously.
If I'm riding long the next day I make sure I take in more fuel the day before, and during training rides I stick to my nutrition plan, and often experiment, I find it a good confidence practice to occasionally miss a gel, to create energy deficit, and work my way out of it.
This time and effort has paid off, and my last race had very problems before, during and after the race.
I raced ironman

2 weeks ago; I had a plan and stuck to the strategy as best I could. When my body began to show signs if refusing fuel, I just backed off, went to just water, until it died down and then 20min later went back to the strategy.
Another note, stay flexible with your strategy, don't force it down, your body is a very smart and disciplined machine, it will tell you what to do, you just have to look for the signs.
So my strategy was as followed.
2 days before increase carbs intake and lower fibre and protein intake, also focus on keeping hydrated and increase salt intake.
Breakfast: porridge. Cup of peppermint tea. Water.
Hours before the race regularly sip both water and energy drink.
Race day strategy:
On the bike first 30min water only.
I wait until heart rate has settled and feeling good.
Then I'm on the cliff shot blocs. (http://www.clifbar.co.uk/). They are a dream; I take 3 blocks every 30min, so 1 packet last 1 hour. They taste great and easy to get down, and cause me no gi distress. I wash them down with water.
I also regularly drink water and energy drink. On this occasion Gatorade was given out, and as it agrees with me I used it, otherwise I would take cliff brew energy drink.
If I start burping or feel gi distress I back off the fuel and its just water.
The run:
I stay with cliff shot blocks for the first half, but also take in caffeine to provide me more focus. Wash this down with water, and energy drink.
I stay away from coke for as long as possible.
As soon as I feel my energy stores are depleted and need an extra kick then its coke all the way.
Coke is the simplest form of sugar, which is great for an instant energy hit, but there is a short fall. It doesn't last long, and when it runs out you get
A low, and if you don't get anymore soon it will hurt, in my social needs bag I have a 750ml bottle of flat coke, and carry it until its gone, sipping regularly to keep sugar levels up, and its coke all the way to the finish.
And that's my strategy at present.
Over time it will change as each race my body will react differently.
Its part of the ironman challenge.
Hope my experience helps, and welcomes any feedback.
Cheers for now,

Paul

the week after ironman uk

2011-08-07T11:31:00.001-07:00

Well its been a week since racing ironman uk, and to be honest my legs are in pretty good shape.
The week basically consisted of very easy and shorter training up until friday, to help the legs come to terms with the pain they endured last week, and then sat and sun were a harder run and ride over the weekend to get things going again, and to start telling the body that the hard stuff is just around the corner.
My next big race is ironman wales in 5weeks, so I have a few solid weeks to nail before I can ease up and prepare again for that one.
With wales looking a hilly course on both the bike and the run, my aim is to build up my run and bike strength further so I can take it out a lot harder than I did at uk.
Looking back at my results from uk I can see what went right and were I can make some solid improvements.

IRONMAN UK RACE REPORT

2011-08-05T03:19:00.000-07:00

My name is Paul Hawkins and I am a full time ironman athlete currently based in Manchester UK.

I have been training full time since the beginning of 2011, with hope of making some solid improvements to my race performance and get closer to podium ironman finishes.

My first race to report is ironman UK, in Bolton.

The race:

The race started with a pretty warm lake swim, with perfect conditions, my aim was to swim with the front pack for as long as possible, the race started pretty well and for the first 800m to a km I stayed comfortably with the leaders, but as the swim went on I gradually lost contact and came into t1 a few minutes down.

Out on the bike I just couldn’t get going for the first lap and lost a few places and time to the leaders, by the time I started the second lap I was just pissed off the way I was riding and fuelled by anger began to feel stronger, and by the last lap was making up time on the guys in front.

By the time I hit t2 I had just caught the two in front and set out on the run.

My legs felt pretty good but it took be a good 6miles to find my stride and get going.

For most of the run I felt pretty good, and was beginning to gain ground on the guys in front, by the last lap I was still feeling pretty strong in the legs, the only thing that was slowing me down was the lack of salt in my body, as the legs began cramping pretty bad, and was having to stop and stretch them a lot to stop them from seizing, which was really frustrating as the legs had a lot left in the tank.

I finished the race in 8^th overall and 7^th pro, in a time of 9hrs 3min, which is a pb for me, and being as it was over one of the slowest races on the circuit I was relatively happy, and also broke the 3hrs for the marathon In 2hr 58min.

The last few months of training are starting to pay off.

I’ve now got 6weeks to recover and come back even stronger for ironman Wales in September, were I hope to keep building and improving, and attack the race a lot more.