Tag Archives: n2r

cycling in lockdown

For the last three weeks Ireland has been in pretty much complete lockdown and it’s going to last for at least another two. The majority of businesses and services are closed, unless they are deemed essential, all journeys are prohibited unless they are for a selected list of essential travel reasons and although exercise is permitted we must remain within 2km of our home.

2km seems excessively restrictive at first glance but, depending where you live, this gives decent scope for walking and running. I have two 6km walking routes that stay within the 2km radius and I’ve restarted the None2Run program last week so I’ve been able to get out pretty much every day and vary my exercise to make some attempt to keep it fresh.

the obligatory n2r selfie for the facebook group

I really do miss cycling though! Within the 2km radius I have a number of road options and I have been able to put together an 11km route that I have ridden for a 50km spin and modified for a 100km spin. I didn’t really enjoy them though. The roads are a bad mix of steep hills and rough surfaces and the constant repetition gets boring very quickly. I really do miss the 2-3 hour spins with constantly changing scenery and views that these loops simply don’t provide.

I’ve also dipped my toe in the virtual indoor training world of Zwift. I’ve borrowed a trainer from a friend and have had a couple of short plays as well as completing an FTP fitness test. That was horrible! I’ve done one before based on heart rate so knew what to expect but was curious to find out what my power based training zones were. As the borrowed trainer was a smart trainer it registers power and allowed me to put myself through this form of torture. At the end of the test my FTP was 178 which equates to 2.1w/kg which is definitely towards the lower end of performance. It was a disappointing but not entirely unexpected result based on my declining levels of cycling over the last couple of years. I’ve signed up for Zwift for a month so I’ll give it a few more goes before I make up my mind on how much I like/dislike it.

indoor cycling – outdoors!

I was going to give Zwift another go this morning but really wanted to feel the breeze and that I was out of the house. I didn’t fancy the previous loops as I didn’t want either the hills or the rough surface so I decided to try repeats of the better stretch of road between Crossroads village and Meenlougher which are the two furthest points of this road within the 2km circle and 3km apart. While far from ideal it gave me a short interval route with the breeze against me one way and with me the other. There are a couple of small climbs that can be made more challenging by over-gearing and the surface is OK. I figured that 50km would have led to a repeat of the boredom of my first lockdown route so I kept it to just over the hour and 32.5km in total.

click the image to view on strava

It was about as enjoyable as I could make it but more importantly the sun was shining, I was able to get out in short sleeves and shorts for the first time this year and I was riding my bike 😊

keep on running

I posted a couple of weeks ago about starting the None to Run program. Pleased to say I’m still at it and started Week 3 today.

Week 1 was fine but I had to do Week 2 twice as I only managed one run the first time before life intervened and knocked me off track. Restarted it last week and also felt able to add some extra time on R2 and 3 starting each of the 7 intervals 5sec early, adding on an extra 10sec and running 2min for the final interval.

I started W3 a day early today as I won’t be able to run during the week. It meant I was running for the 4th day in 7 and there are two additional intervals so I decided to stick with the plan. However, on the last interval I felt good and decided to run 2min once again 😊

This plan starts very easy and increases very slightly each week so it suits me really well. I had strong doubts I would make it this far and that I wasn’t built to run but so far so good. I haven’t been doing the strength training though which needs to change before the difficulty increases much further but I can already feel a significant change in the strength of my legs.

rosie finally learning how to pose for the camera

n2r w1r2

Week 1 Run 2

click the image to view on strava

After the excitement of R1 tonight was more of a reality check. R1 was a well rested Sunday morning while today was in the dark after 2 busy days at work averaging 10k steps each day and a row/cross trainer session in the gym yesterday evening.

I felt slow and awkward on the running intervals but in hindsight the trails in Monellan are too rough for comfort in the dark and wearing trainers. They’re great in hiking boots and walking the dog, even in the dark, but not for running. As my runs will be mostly in the evening and therefore in the dark I need to pick another location but I have one in mind.

I also felt very flat footed and heavy this evening which is why I previously gave up on C25K after the first couple of runs. I’m not sure if I’m being hyper sensitive to my gait, if it was the trail and the dark that was throwing me off or if my gait is that bad? Sitting on the sofa now there’s some tenderness in my shins but no pain. Running was the same.

After all that negativity I did enjoy it, especially the better sections of the trail and I did do three 40/45 second intervals. I was tempted to do an extra one or two but I managed to keep control of the enthusiasm to avoid injury and stuck with the plan.

Walked about 1km extra back to the start in about 10min but have decided to only record the actual N2R workouts so I can monitor progress properly.

none to run

I’ve been cycling for almost 7 years now and I’ve always enjoyed hiking and walking but I’ve never been a runner! Up to now this image has described me perfectly:

I’ve tried running a few times but it was always a case of too much, too soon due to lack of understanding how to start running. I’ve tried Couch25K a couple of times but gave up after a couple of runs due to lack of motivation. I also have a really bad running style that combined with a poor training strategy has resulted in a tendency towards shin splints.

I was researching C25K again last week and came across NoneToRun (N2R) which is for pure beginners. C25K is distance based with the ultimate aim of running 5km at the end of 9 weeks. N2R is time based with the aim of running 25min non-stop at the end of 12 weeks. It’s also walk/run based but incorporates some basic strength training to build endurance and avoid injury. It also has a very active and very supportive Facebook Group.

I had planned to cycle this morning but was suffering from a complete lack of motivation to get on the bike. Eventually I was that pissed off I decided to give N2R Week 1 a go 😱

To make things that bit easier I decided to go to Monellan Woods so I could run on the trails. I know Monellan well from walking the dog and MTBing and figured it would be less public and easier on the joints as well as a more enjoyable environment.

The first couple of run/walk intervals felt quite easy but I could feel the effects increasing towards the end. I did feel pretty comfortable throughout and could see the temptation to do more but stuck to the plan.

click the photo to see on strava

I ended up at 35min as my 25min finished and I was still 10min from the car but left the watch recording to the end.

I did have a few niggles with my shins but nothing bad so hopefully that doesn’t get any worse and with time my legs will get stronger and my gait and form will improve so that I avoid injury.

I had Rosie with me for company. She loves Monellan but her reaction to my running sections was so funny. Totally confused and over excited the first couple of times. Only issue was having to stop twice to put her on the lead when we met other walkers. If I go early or later in the evening then I won’t have that issue.

rosie doesn’t really get selfies 🤣