Kevin Holt Triathlete / Long Course Swimmer

2012-01-26T02:45:00.000-08:00

Swimset today was

warm up
200m easy
8x25m on 30
200m easy
4x50 on 50
200m easy
2x100m on 1:30
200m easy
1x200m max out
200m easy

do this 2 times the set Aim is speed and get the feel for the water
IronHolt Coaching Holtkevin@ymail.com

2012-01-25T12:07:00.000-08:00

Day 1 of long course swimming

Today was the starting block of my training towards competeing at high level open water swimming ,
Started off my doing a 1500m TT witch is did in 23:23. ( can see my spilts on my swimming link top right of blog ) , Its not super fast but happy with this due to no real swimming done since my ironman in july 2012.

I will be doing this every 3rd week and getting my spilts from my mate lee ( who i work with a swim coach ) witch will help me all so be getting sets from Geoff whos runs a high proflie swimming club in Hatfield, and to top this off a good old mate Mark Racher will be over seeing all my training as of Feb 2012.

All ready after chatting to Mark it looks like i will be doing around 40-44km a week of swimming with weights as well. But again i wont be starting my real blocks of training till then i will be building my body up to be able to take on the volume of the swimming in need to do :o)

I have joined some new and very good websites to do with long course open swimming so fair the people have meet have been so nice and full of advice as well witch is nice.

I will start blogging a few of the sets i will be doing but dont wont to give to much away :o)

IronHolt Coaching Holtkevin@ymail.com

2012-01-24T02:49:00.001-08:00

IronHolt Coaching Holtkevin@ymail.com

2012-01-23T02:01:00.000-08:00

week 3 sliverstone half marathon

This week started not great as had a mare of a weekend at work :o/ really not feeling it any more working weekends it sucks so much !!!!

Sunday is when i am ment to get my long base run in but it didnt happen the other day so tried to fit this in this morning .... didnt happen got around 6miles in and felt crap .... nothing in me so called it a day as i still have the rest of the week to go ,i need to aim my training on my running and not my swimming as i feel at the moment iam thinking about Dart 10km to much and need to get my head down for the half marathon i have coming up etc.

Good news - Got asked to me my mates best man the other day witch i am buzzing about :o) go greatfull to have been asked , taken of weeding me and gem have 6 weddings to go to this year 6 !!! bloody crazy , of course the best one i feel will my little sister getting married :o) cant wait for tis one going to be a great day for sure.

Trainng this week is

monday rest day - but endded up trying to do my long run ( note to self dont do it )
tuesday run speed set track
wednesday swim am bike mid day then run pm
thursday swim bike
friday run
saturday
sunday long base run ( must do )

IronHolt Coaching Holtkevin@ymail.com

2012-01-19T03:04:00.000-08:00

Covering the distance in the pool,
At the moment this is the only way i can swim in a 25m pool :o/ not the best but hey bettercant wait for the lakes to open so i can get it and use it fot the long base sets i have coming up,

I'am getting help from a mate lee whos a swimming coach but he did lake winderme in 2011 soknows what training i will need to do

1449 lengths of a 25m pool = 22.5 miles ( around the distance for the channel )
1288 lengths in a 25m pool = 20miles of swimming
644 lengths in a 25m pool = 10miles of swimming (10.4miles is lake winderme)
322 lengths in a 25m pool = 5miles of swimming ( swimathon )
161 lengths in a 25m pool = 2.5miles of swimming ( just longer then the ironman swim )

Looking at the numbers is a real wake up call into how much swimming i will need todo for the events i have planned next few years,all so the cold of racing with out a wetsuit

IronHolt Coaching Holtkevin@ymail.com

2012-01-17T11:17:00.000-08:00

week 2 of sliverstone half marathon training
Feeling good about my training now been 4 weeks building back in to a base of fitness :o) my open water swimming will start in April , there is a new lake open on my door step witch is allways cool. again the A race this year will be Dart 10km swim hopefully get a new wetsuit as well ( fingers x )

monday 6am-3pm
swimming paddles with this was working on 2 x 800m
turbo set main set 30min flat out

tuesday 6am-3pm
1hour run with 5x200m maz out sets

wednesday 6am-3pm nandos with gems :o) my fave dinner
50min run base

thursday off work exam in london and stay over in hitchin catch up with mum and mate Guy for dinner
swimming 100's
turbo

friday off work but drive back to kent am
running hills
turbo

saturday 2pm-10pm
ride to work
weights

sunday 2pm-11pm
running 90mins ( gem out on her bike )

IronHolt Coaching Holtkevin@ymail.com

2012-01-16T23:21:00.000-08:00

http://www.kent.fundraiseairambulance.co.uk/kevin_holt

Please help me with fundraising for kent air ambulance i will be doing the Dart 10km open water swim as my build up to doing Lake Winderme next year

IronHolt Coaching Holtkevin@ymail.com

2012-01-15T04:24:00.000-08:00

This year is just getting better and better got ask to be my mates best man for his wedding :o) iam so happy and of course said yes , such a big thing to be asked !

Training is getting there again the running is starting to feel a bit better still a long way to go and 8 weeks till sliverstone half marathon again i just cant wait to race such a cool place :o)

As you can see from the photo iam starting to run off my toes now taken a long time to get used to this kind of running , i did try some newtons but just didnt get on with them , again used k-swiss in 2011 and still in them but thinking may just go back to worked well for me in my first ironman and go on asics again :o)

Looking forward to paying for the Dark 10km open water swim race as this will be to me a bigger thing then my ironman and some thing i feel i can do well in with the long course swimming , my first test will be in april when do the swimathon

IronHolt Coaching Holtkevin@ymail.com

2012-01-12T10:13:00.001-08:00

This will be my A race for the swimmign events this year 10km or 6.2mile swim race IronHolt Coaching Holtkevin@ymail.com

2012-01-08T10:40:00.000-08:00

Week 1 of 10 sliverstone half marathon

Hey all what a great christmas and new year i had way to much food and drink but had the best time ever with best friends and family

Down side i am 11.5 stone ...... or was this week i have been back to full training again and eatting well ( thanks to the wife for that a hero with her cooking )

As you can see my A race is Sliverstone were iam planing to do my 1st ever sub 1:30 hour half , after that the plan will be loads of TT events with the club and sprint triathlons .

So this week so fair have done

monday

tuesday TURBO

wednesday 50min run 3km swim with paddles

thursday 1km tt swim core work

friday warm up 10mins 5 x 4min race pace on treadmill warm down

saturday

sunday 10mile run 8:40min mile

will be blogging a lot more as need to with my training as well :0)

IronHolt Coaching Holtkevin@ymail.com

2011-12-17T23:51:00.001-08:00

The races

We have picked seven top quality races from around England, Scotland and Wales to give as many people as possible the chance to complete the series. The races are diverse in terms of distance and water type so you will be tested under a variety of conditions. We are confident that each of these race organisers will put on a first class event and regardless of whether you're aiming for an age-group win, a solid mid-pack finish or simply completing a challenge we are sure you will have a fantastic experience.

1. Saturday 5 May – Galeforce Events, Box End Swim (nr. Bedford), 5k, lake (galeforce-events.com)
2. Friday 8 June (18.30) – The Wales Swim, Tenby, 1.9km, sea (thewalesswim.com)
3. Sunday 8 July 8 – The Henley Mile, Henley, 1 mile, river (henleyswim.com)
4. Saturday 4 August - The Edinburgh Swim Festival, Edinburgh, 2k, sea (edinburghracing.co.uk)
5. Sunday 5 August – Votwo Bournemouth Long Swim, 2.5k, Sea (votwoevents.co.uk)
6. Saturday 18 August - Monster Swim, Loch Ness, (distance tbc) (monsterswim.co.uk)
7. Saturday 8 September – Vobster Quay Swim, nr Radstock, Somerset, 5k, lake (www.dbmax.co.uk)

Age groups

Under 20 (see event organisers' terms and conditions for age restrictions)

20-29

30-39

40-49

50-59

60 plus

Scoring system

The first place finisher in each age category will score 1000 points. The points scored will then decrease by 10% (rounded up or down to the nearest whole number) with each subsequent finishing position. 20th, for example, scores 139 points.

*Note: you will need to pay the race organisers normal entry fees and adhere to their terms and conditions.
IronHolt Coaching Holtkevin@ymail.com

2011-12-11T04:49:00.000-08:00

Found a great group of 6 ironman / 70.3 triathletes now to train with wicth is great long term 2013 were looking to do a ironman that we all train and race for :o) . However looking to get though 2011, 2012 as well :o) .

Then plan is to start getting club nights up and running and this is were my new job will come in to play and means then can make weekend training all the time etc , working shifts sucks ( well the lates and weekends do ) .

Again as for my self part from sliverstone half marthon booked up i have nothing else yet but for sure will be doing mid week 10's tt witch are set up just down the road from myself .

more to follow about club

IronHolt Coaching Holtkevin@ymail.com

2011-12-09T08:05:00.001-08:00

My new way of carrying my drinks on the bike :o) IronHolt Coaching Holtkevin@ymail.com

2011-12-09T04:52:00.000-08:00

Wake up call today
Did a 2hour swim in total with a mix of 100's sets and some paddle work with finshing of with speed work :o) it went very well :o)
Have hooked up with a 70.3 triathlete called peter who is very local ( just down the road lol ) a machine on the bike i hear witch will help with me waiting to TT next year , and looking forward to a bit of a race on come sprints etc next year if i do a triathlon ...... have to wait and see etc .
So hopefully this is the start of some training coming back into place

IronHolt Coaching Holtkevin@ymail.com

2011-12-05T13:05:00.000-08:00

What a great weekend i had going home to Hitchin to see my mum and dad and to go see my football team

Luton Town Football Club :o) but they lost 4-2 :o( epic fail still i love them and all ways will .

This is my 6 year old tt bike i love to bits, done all my ironman on this frame, got new wheels for my 30th bday, i will be getting some mew cowbars at some point but will be leaving the tt bars as they are as they have never let me down in years.

I have started cycling again to work and back and its a wee bit cold at the mo with 5am rides at -0oc brrrrr still get to work quicker lol and at that time no one around on the roads witch is all ways nice.
Need to really get back into the pool for real over winter time
IronHolt Coaching Holtkevin@ymail.com

2011-11-30T03:53:00.000-08:00

2012 i will be just racing under SFACC i have been trying to get a triathlon club up and running via the coaching and with maidstone running club , all though have some athletes i just dont have the time with the house and my own training .
2012 is still looking more like just a TT year but then again not a bad thing , my thing for 2012 is the house and to go back to college and start training, been thinking maybe a ironman 2013 but then again not even got 2011 out the way ,yet i have booked myself in for sliverstone half and a goal of a sub 1:30 run and this wont happen with out training so have a goal over winter then 11 weeks come jan 2012

this is the new cycling kit i think they do it in black as well witch i will go for ( white and mud not cool ) i know that come april there are local tuesday and wednesday 10mile tt events right round the cornor witch is cool

IronHolt Coaching Holtkevin@ymail.com

2011-11-22T04:42:00.000-08:00

sliverstone race track

Still trying to work out witch loops they will use for the event but i think be 3 loops of the one above ? Iam going to start running again soon :o) again use winter for a mega base build then 10 weeks out start a training plan , i want to go sub 01:30 hours

IronHolt Coaching Holtkevin@ymail.com

2011-11-21T05:40:00.000-08:00

Frist 2012 race booked in and payed :o)

The race is on the 11th March 2012 and my aim now over winter is to get fit so that i can get my first sub 01:30 half marathon time :o) , feels good booking a event up again , and the nice thing about this race is me and gemma love sliverstone as a place cause of the f1

And again in July me and gem along with mates will be going to watch the F1 and our fave racer J.B
Along with 2012 the big plan is for me to change my job to ......

Yes thats right be going back in to the building trade again :o) living the dream as they say earn a lot more and have my weekend back , find it very hard working shifts that i cant all ways get the weekends off so miss out on events etc , and of course get time with gems :o)

IronHolt Coaching Holtkevin@ymail.com

2011-11-21T00:07:00.000-08:00

Popped in to my local bike shop larkfield cycle ( A GREAT SHOP ) to have a look at some bikes and found some more that i like £350 again :o) i cant wait to get a bike as my best mates all have bikes and going to be a right luff getting together at weekend for some fun off road

IronHolt Coaching Holtkevin@ymail.com

2011-11-17T23:02:00.000-08:00

Looking into getting a bike for somw winter fun, and not looking to speed £1000's i have come across this bike at a local shop for £350 :o) bargin i say.2nd to using it for fun will all so be used for riding to work some thing bit stronger and safer then a road bike at 5am in the winter morinings etc and then again a bit of fun with sfacc

IronHolt Coaching Holtkevin@ymail.com

2011-11-15T13:42:00.001-08:00

Mon	Tue	Wed	Thu	Fri	Sat	Sun
WEEK 1	5M easy	7M steady	4 x 1200m (or 4 x 4 mins), with 3-min recoveries. Warm down	6M easy	Rest or 3M jog	6-8M steady, inc a few strides	8-10M easy
WEEK 2	5M easy	7M hilly run, working hard on the hills	5M easy	6-7M, inc 8 x 1 min fast, 1 min slow in the middle	Rest or 3M jog	Warm up, then 5M fairly fast. Warm down	8-10M steady
WEEK 3	6M easy	6M fairly fast, then 1M easy	4 x 5 mins, with 4-min recovery jogs	5M easy	Rest or 3M jog	8M, inc fast bursts	10-11M steady
WEEK 4	6M easy	6-7M hilly run, with hard bursts up hills	6M easy	6-7M, inc 10 x 1 min fast, 1 min slow, and 6 x 30 secs fast, 30 secs slow	Rest or 3M jog	1M jog, then 6M fairly fast, then 1M jog	10-12M slow
WEEK 5	6M easy, off-road	Warm up, then 6-7M, inc 6 x 2 mins fast, 2 mins slow	6M, starting slow, finishing faster	Intervals: 12 x 400m, with 90-sec recoveries	3M slow jog	Warm up, then 5M fairly fast. Warm down	10M steady
WEEK 6	6M easy	3 x 2M at threshold pace, with 6-min recoveries	6M easy	8M fartlek on grass, inc 20 x 30 secs (approx)	3M jog	5M, no pressure	3M warm-up, then 5-6M race (not flat-out)
WEEK 7	5M easy, off-road	Rest	2M jog, then 5-6M at half-marathon pace, then 1M jog	5M easy, inc 8 x 200m strides	Rest or 3M jog	Rest	Warm up, then race 6-10M. Warm down
WEEK 8	6M easy, off-road	7-8M, inc bursts up hills	6M easy	6 x 1M with 3-min recoveries	3M easy jog	5-6M on grass	14-15M slow
WEEK 9	6M easy	3 x 2M at threshold pace, with 6-min recoveries	6M easy	8M fartlek on grass, inc 20 x 30 secs (approx)	3M jog	5M, no pressure	3M warm-up, then 5-6M race (not flat-out) or 13-15M steady
WEEK 10	5M easy, off-road	6-8M at a comfortable pace	2 x (8 x 200m) fast, on grass, with 1-min recoveries	6M easy, inc 1M at race pace	Rest or 3M jog	4M easy, in race kit	Race day

Half-Marathon Race Preparation
Although nothing like as taxing as a full marathon, the 21K distance does need to be treated with respect, particularly if the weather is hot. You should finish your breakfast three hours before the start, but there is nothing wrong with drinking tea, coffee, water or squash up to an hour before the start, and if it is really hot, I suggest drinking half a pint of water five minutes before the start. Don’t drink half an hour before the start, or you’ll be bursting for a pee while waiting for the gun!

If you’re aiming to run fast, you should go through a gentle warm-up routine during the 20 minutes leading up to the start – jogging, stretching and striding. If you’re doing an event with a large field, you’ll probably find yourself running very fast in the first mile, so try to keep warm and loose during the final few minutes when you are wedged in the crowd.

IronHolt Coaching Holtkevin@ymail.com

2011-11-07T07:48:00.000-08:00

weight training is going very well still not lighting heavy weights but starting with 10kg and have moved up to 12.5kg with in 2weeks so the form is getting there.
so fair just doing 3 days a week
monday arms
wednesday legs
friday back and core

on the other days swimming and cycling and running when i can

IronHolt Coaching Holtkevin@ymail.com

2011-11-03T14:37:00.000-07:00

Vegan No-Bake Peanut Butter Chocolate Chip Protein Bars

Going to start making my own protein bars so that can have obe each day :o) this will be something new i will be trying out,

IronHolt Coaching Holtkevin@ymail.com

2011-11-03T08:45:00.000-07:00

Been trying to work out my 2012 race's and its going to be hard to do a full year of triathlon events and at the moment iam loving my weight training so much i feel it may be a yearof just TT Events and open water swimming ( stil trying to find events to do ) . Now the resion for this is that me and gemma have around 5 weddings to go to , stag do , etc so means time and money will be tight.

I not really been feeling the triathlon for a while even since doing the outlaw ironman maybe some thing new on the cards for a while ?? again like i said i feel a good year of TT events will be a good change for myself in myself as you cant hide from a TT and its all about beating your self :o) as for the open water swimming i just love to swim outside and i feel a few swim races will be great fun

jan
feb
march                   my cus wedding
april    TT start's    guys wedding
may                      sisters wedding
june
july      Bedford triathlon ?
aug
sept                       alex wedding
oct
now
dec

IronHolt Coaching Holtkevin@ymail.com

2011-11-02T09:52:00.000-07:00

New product that i will be trying out :o) as doing a 16 week weight training plan i need to have the right recovery so testing out this to see how i get one , i will all so be taken anno acid tablets with my meals to help build up recovery

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IronHolt Coaching Holtkevin@ymail.com