Posts Tagged ‘training’

How do you keep going for 14 hours?

Sunday, June 30th, 2019 | Sport

When I tell people that it took me 14.5 hours to complete my full distance triathlon they often ask “how do you keep going for that long?” It might be meant as a rhetorical question. But I’ve some thought into it.

Prepare your body

You need to do the training. Nobody would be surprised if someone did not do the training and failed to finish. It’s not just the volume of training: you need to do some distance work. You need to prepare your body for each discipline because otherwise, you run into things you hadn’t run into.

In the run-up to the event, I did a 4km swim in the pool, a 3km swim in open water, 2 x 100-mile bike rides and a three hour 30km run. Three of them were on back-to-back days.

I think it is important to do this because you hit things you wouldn’t hit in short workouts. Things like cramps. Things like back pain that only sets in in the later hours of the ride.

Prepare your mind

Two things you need to do here:

First, make sure your training gives you the psychological belief that you can do it. Do this by doing hard events. Few people believe they can do a full distance race if they have never done a triathlon. Neither did I. But I did understand I only had to believe in the next step.

I did a sprint. Then a standard. Then a load more standards. Then a half. Even then, it was only after I ran a marathon and an ultramarathon that I started to believe I could do it.

In preparation, I did some long sportives including the Tour de Yorkshire (only 123km but 2,400 metres of climbing) and The Flat 100 (160km). The latter was down as part of a race simulation weekend where I also swam 4km on the day before and a 3-hour run on the day after.

Second, it helps to have some mental strategies to assist you on the day. Mindfulness and self-talk are two of the most important and I teach both of these on my sport psychology course.

Keep eating

Providing you don’t get injured (you did some strength training, right?), the two things that are going to stop you are running out of energy and running out of mental resilience.

Your body cannot convert fat into energy fast enough, so you need to supplement this with food to avoid hitting the wall. Being hungry or dehydrated will also make you grumpy, which will increase your chances of wanting to give up.

Therefore, it is important to keep eating throughout the entire event. I’ve written about my fuelling strategy here.

Pace yourself

As you get more tired and fed up, you may encounter a desire to speed up. You want to get it over with. Do not listen to this voice.

Going above your target pace increases the risk of cramps, increases the risk of hitting the wall and is generally unsustainable, so will produce a slower time overall and maybe even a DNF.

Summary

It’s a marathon, not a sprint. Actually, it’s a marathon plus 112-mile bike ride and 2.4-mile swim. So, take it easy, keep eating, and make sure you have spent the time building up your muscles and building up your confidence.

ITCMC: The Book

Saturday, November 4th, 2017 | Books, News

My course, the IT Contracting Master Class, is now available in book form. Should you buy it? Probably not. It’s slightly cheaper than the course. Except that Udemy is usually discounting the course, making the book more expensive.

But, if you really hate the idea of getting the video lectures (which includes the eBook version of this book), you can buy the book stand alone on Amazon.

I’m on Udemy

Wednesday, April 5th, 2017 | News

Last month, I launched the IT Career Acceleration course for IT professionals looking to take the next step in their career.

Advancing your career is like being an athlete. Even the best athletes in the world have a coach to help them improve. It’s the same thing when you are writing your CV, winning interviews or creating a promotion plan: you need a coach. The course provides that.

That’s all super, except that not everyone wants to have to set up a new account or put their credit card details into an unknown site.

At the same time, there are great education platforms, like Udemy, already out there.

This made a natural fit for the ITCMC content. Which is what I have done. You can now find the Career Acceleration course on Udemy. It includes all of the video lectures and workbooks you get from us direct. The only thing missing is the checklists.

It’s all backed up by Udemy’s 30-day refund policy. Not quite as good as the 60-day one you get direct, but it still makes the purchase risk-free.

IT Career Acceleration course

Friday, March 10th, 2017 | News

Today I am launching my new course: IT Career Acceleration. What is it and why should you do it?

First, it is targetted at people in IT. So if you work in a different industry, give it a miss. Second, it is designed to help you take the next step up the career ladder. So, if you are happy in the job you are in and do not want to earn any more money or get promoted, you can safely skip it too.

However, if you do want to progress your IT career, it will be of interest.

Simply put, it takes the best parts on CV writing, interview techniques and negotiating for more money from the IT Contracting Master Class, adds in some awesome stuff about how to get promoted, and packages it up for the same price as a £15 cup of coffee.

A course for winners

You probably already have a good CV and set of interview skills, right? That is how you have carved out a successful IT career already.

There is room for improvement, though. There always is. The best athletes in the world have a coach. Someone to help them refine their skills even further. That’s what this course does: it takes you from good to great.

Do not miss that perfect opportunity

Olympic athletes are a good comparison. They wait four years for the games to arrive. They get one shot, and then it is over. But they don’t spend the time in between sitting idle. They train so that when the opportunity comes along, they are ready.

Winning jobs is the same. Your dream job only comes along once. If you are not prepared, there is not much you can do to fix it in three days. You have to do the work in advance. Which is no big deal, right? Who isn’t willing to invest a few hours in their career?

Get started for free

The first five lessons of the course and the first workbook are free. IF you previously registered for the Master Class, you can use the same login details.

Read more about the course on the Master Class website.

IT Contracting Master Class launches

Saturday, January 14th, 2017 | News

Today, the full version of the IT Contracting Master Class launches. How exciting, right?

We have been developing the course over the last couple of months and a dozen people have gone through the beta programme. Since then we have added even more lessons and content. The course notes, for example, now contain over 15,000 words.

I have built the business model on one thing: delivering value. When you sign up, for free, you get the first five lessons and an eBook First Steps in IT Contracting. The stuff in there alone will help you organise your career more effectively and write a far better CV.

The full version is even better. It takes people through each task step-by-step, making it really easy to make the leap. If you prefer to read or want to revise, there are the course notes. Then, as you do each task you mark it as done with the checklist system. And, if you are having problems, there is a private community to ask questions in.

It is also half price for the first 72 hours: not an offer to be missed.

Area Training

Saturday, July 19th, 2014 | Life

Earlier this month I ran the first of two Area Training days for Toastmasters.

We held it at the Holiday Inn Express in Hull. This is a venue that Hull Speakers use for the regular meetings and makes for a great choice – everything ran really smoothly, lunch was good, and it is easy to get in and out of. Hull is usually a bit of a grim place to visit, but at least the M62 is usually quiet and the drive across Yorkshire and down the estuary past the Humber Bridge is comparatively pretty.

Thank you to everyone who attended and made the day a success. A special thank you to Shelagh, Jane and Michael who presented workshops.

Club Officer Training

Thursday, February 21st, 2013 | Public Speaking

trophy

Last week, I attended the local Club Officer Training for Toastmasters. Not only did I learn some interesting stuff, but our Area Governor Shelagh also surprised me with one of the newly purchased trophies for winning the area humorous speech contest in September. Lets hope I can win it back this year!

Announcing Sunrise Conference 2011

Saturday, August 13th, 2011 | Foundation, News

Sunrise Conference 2011

We’re pleased to announce the launch of Sunrise Conference 2011, our second annual conference on community leadership and activism. Join us on Saturday 3rd September for a day of learning and sharing ideas and experience in running local community groups.

Sunrise ran for the first time in 2010, featuring talks, workshops, seminars and discussions from community groups leaders from across the UK.

This year’s event will be run as a virtual conference, streamed live across the internet so you can attend from wherever you are based. Best of all, registration to this year’s event is free, so it is accessible to everyone.

Registration is now open, so sign up today to reserve your spot.