Cover image from David Millar's autobiography

I decided to read David Millar‘s book a couple of months ago, shortly after listening to a programme on BBC Radio 5 about systematic doping in le Tour de France, which discussed Lance Armstrong and his old team mates. As we now know, Lance Armstrong was a doper, but at the time I started reading Millar’s book, Armstrong had yet to confess and I wanted to hear more about the subject.

David Millar is a professional cyclist who was banned for two years for EPO usage in 2004. Racing Through the Dark; The fall and rise of David Millar starts with him waking up in a police cell after being caught doping. He decides to tell the police everything. Starting from the beginning.

As usual with an autobiography, we learn about his childhood and the early days of his cycling. I found Millar’s book was somewhat akin to watching a scary movie. After he entered the world of professional cycling, I knew something bad was going to happen, but I didn’t want it to happen to him! So much so, that I stopped reading until after Lance Armstrong had met Oprah to confess.

Millar did well to link together his broken childhood, his constant loneliness and the pressures from within his team to start injecting. At first, he refused, then relented to inject legal substances, such as vitamins, iron and other supplements. As time went on, loneliness, frustration at rampant doping and a growing hatred towards the sport shrank his resistance until he agreed to “prepare properly” and inject illegal substances.

Racing Through the Dark is a very good read, albeit not an easy one at times. As people point out, he is “such a dick” for a lot of it.

However, it does end on a high note. David Millar is now a outspoken critic of doping, and the environments in which it prospers. He now rides on Team Garmin Sharp, one of the most vocal anti-doping teams, and he helped guide Dave Brailsford, and his sister, to form British-success-story Team Sky.

I shut my thumb in a door yesterday. It wasn’t the smartest thing I’ve ever done, and it hurt more than I remember things hurting.

This morning, it was all bruised and half my nail was black. It still is. As it hurts whenever I try to use my thumb, I thought I would leave my bicycle at home today, and try running home from work. Hammersmith to Wimbledon is a little over 10 kilometres.

I managed it. Very slowly, with a mixture of running and walking. I didn’t even attempt to run through Putney as it is full of slow, erraticly moving pedestrians during rush hour.

Still, 10km is by far the furthest I have run in a long, long time.

My new Cannondale mountain bike has disc brakes. Unfortunately, they started rubbing this week, and made a hideously worrying noise whilst cycling along.

Not knowing anything about disc brakes, I was worried that they’d be a nightmare to fix. My titanic struggles against normal v-brakes always strain my dexterity and patience to the limits. I was expecting something similar.

However, disc brakes are ridiculously simple. If you have some that need realigning then watch the video below :)

I have just finished reading Chrissie Wellington‘s book, a Life Without Limits. It was very good. Her career as a triathlete seems almost accidental as she discovered she was good at running after completing the London Marathon in a little over 3 hours. Then, when travelling abroad, she went out cycling near the Andes, was asking if she fancied a duathlon by a stranger and then won it. Beating a professional field.

It struck me as a little odd how these victories were glossed over. She does explain how she always expects to be the best, from school, and then University and into her career as a civil servant. The times when she doesn’t succeed seem more unusual.

It was also pleasantly surprising to learn that she used to go running down by the river in Putney, and regularly cycle around Richmond Park. She was also a member of the Serpentine Running Club. All things I do, or did. She also mentions that the Serpentine Running Club has lots of nutritional advice available, which she poured over.

The first page outlines the recommended weights of distance runners. I should weigh 88.5kg to be a normal healthy male. Last time I weighed myself, I was 90kg. Therefore my perfect distance-running weight is 5-10% lighter, so around 80-85kg. I have long thought my ideal weight lies somewhere around 85kg, and its nice to see my random thoughts were surprisingly accurate.

Whilst Chrissie’s interest in nutrition is understandable for a professional athlete, I was not expecting to learn of her past eating-disorders. She struggled with bulimia, and then anorexia. I struggle with eating desserts.

In conclusion, it was a very enjoyable read, aided by the quirky conversational tone. I read it in two sittings, and I’m now more keen than ever to resume triathlon training. It couldn’t have come at a better time, as it’s the week before Kona!

I have decided not to run the Swansea Bay 10K on Sunday.

As previously mentioned, my back seizes up when I run, so I was always assuming that I’d be in pain after the 10K. Quite frankly, it was always a little stupid to run it with that belief.

Therefore, for a change, I’m making a sensible decision to strengthen my back and core and everything… and only run a distance I can manage without being in pain afterwards. 10K is too far at the moment.

On a side note, before writing this post, I was googling for a “sensible lolcat” to represent my sensible decision. Whilst doing this, I discovered my girlfriend had never seen a lolcat before! OMG.

Lolcat

Cannondale Trail SL3

I have a new bike. It is a Cannondale Trail SL3. A hardtail mountain bike, purchased via the Cycle to Work scheme.

My commute home now takes me away from the main roads. Sadly, there are cars on the main roads, and the quantity of cars inevitably means that some of them are driven by total idiots. Now I get to cycle along the river, through the back-streets of Putney and then through Wimbledon Common. It is all gravel and mud, hence the mountain bike.

Here is a graph, from strava.com that depicts the elevation of my ride. Wimbledon Common is on top of a big hill.

My commute home via Wimbledon Common

The Admiral Swansea Bay 10K is at the weekend. However, my back has been troublesome for the past few weeks, and I haven’t been doing any running. The longest run I did was 6.5km a few weeks ago, and my back seized up afterwards.

My physio-girlfriend found that my Longissimus has trigger points in it, which means that pressing on them activates pain where my back hurts. That muscle is apparently compensating for a lack of core stability. Rowing, planks, rotational work with cable machines, and pilates movements have all been on the agenda since my initial diagnosis. However, I’m still concerned that my back may well seize up after the Swansea Bay 10K.

In conclusion, there will be no PB at the weekend. More core strength is needed before I can consistently run for week after week. It is a shame really, because I should have done this ages ago. My weight-lifting made my legs really strong, but that’s about it.

At least I have a handy physio-girlfriend living with me :)

Today I had my first Protein shake. Beef Cake! BEEF CAKE! Possibly.

Technically, it was more of a protein whisk, as I had to measure out the water and then whisk in the protein powder with a fork. It was surprisingly palatable.

I decided to buy some small samples of Whey Protein from myprotein.com* after a discussion with my friend Daniels. He has been weight training for about a year now, and recommended protein straight after training to improve recovery time. Since he can currently swim, cycle and run faster than me, I paid attention to his tips.

I don’t want to become a beef cake, I want to become ultra-quick and injury free. Improved recovery times for my legs will help me reach my goals. I managed to squat one set of 80kg at the gym this morning. It was very hard. 5kg gains per session are no longer to be had.

*If you fancy buying some stuff too, use the referral code MP698592 on checkout please :)

A lovely graph from Fitocracy

Today, I squatted 70 kilograms. And posted a graph of my progress. I know I’m not fulfilling the name of this website, but graphs and data are usually enough to please some geeks.

I’m very satisfied with the upward trend of this graph.

I also went for a little bit of running – doing 1 whole kilometre on the treadmill. It took me 5:30 minutes. That pace is slow compared to what I hope to achieve come September, but I mainly ran to ease my shins back into it. I have struggled with shin splints in the past, so hopefully slowly increasing my mileage should avoid that.

I just got back from the gym, after squatting using the 20kg plates. I’ve never used them before, and I’m very pleased to be able to use them now. I’ve previously considered them only to be used by people who can lift heavy things.

I did 60kg barbell squats, 5 sets of 5 reps. Hooray!

Random Fitness Update:
It is now 12 weeks until the 10K in September. I am a little bit behind my squatting schedule, having been away for the last two weekends, and half of last week. However, I did build in a couple of weeks in case progress slipped, so it should still be okay.

I have been slightly tempted to start my running plan a little, but my right knee has recently been twinging due to my adductor being very tight. I’m putting that down to cycling in clipless shoes, and my knee being forced into position. I’m going to stretch and monitor it. Hopefully my knee is just not used to cycling properly all the time.