SUB 10 AT 67 | Episode 6 | “Valere”

In this brand new series, we follow Phil Hurr, a 67 year old athlete who has experience in all sorts of sports but has recently taken to triathlon in his later years to see if he can achieve his ultimate goal of a sub 10 hour full ironman.

CBD Triathlete: https://cbdtriathlete.co.uk/

Shot and Edited by Tyler Shaw:

Instagram: https://www.instagram.com/officialnova_/
Website: https://www.tylershaw.co.uk/

M how you doing come in how you you ready or close to yeah yeah awesome So you just done a bike session yep six Hill reps right six Hill reps here between s of varied in like 2 to 6 minutes sort of Max Max eff up the hill and then just a ride recovery in between the hills about 22 miles in total distance

Did Joe set up for you did you yeah Joe said I need to be doing sort of efforts uh said get off your ass basically well yeah yeah I thing like we hadn’t Road together and we both had sort of ongoing problems since probably September yeah

It’s been you know just one thing after another and that’s like um and then moving apart and I have been going out on my main bike quite a lot so I was coming back and I had a ride with Joe and I was on bit of a rubbish bike as

Well and you know he normally stay on his wheel but that particular day it was absolutely useless I don’t know whether there was fatigue as well but and then the next time I got a bit stronger and you know do will always tell you like whether you’re doing well or not so and

He was saying sort of big sort of progression again and last time we been sort of felt felt a lot stronger so like combination of mountain biking and obviously uh I haven’t been doing much swimming either um the running has stopped at the minute cuz kill’s problem which come on

Through doing a a hill rep session probably a bit too much at that stage uh and then I had to run with my son and aggravated it more which probably in hindsight I should have rested it a bit more but and now I’m just uh aggravating if I try so I’m I’m giving

It a rest I can cycle so you know I’m keeping some Fitness and I’m doing the odd bit of swimming but I swim with a group um Troy Harmon on a Monday night and that’s good you know I enjoy doing that and I need to really swim with

Other people cuz if I go on my own that’s a waste of time probably try and get into Norwich a little bit more I’ve had say different things happen to me and uh the last three months so that’s that’s sort nogat training bag but um

You know New Year coming and uh just get a good run of training it won’t take me too long six Hills between two and 6 minutes on each with a sort of ride recovery how’ you feel after that I don’t feel too bad to be honest

Yeah just a big cold oh you yeah the hands yeah no it’s good I trying to thing logo I had well whether that was Co or not that really knocked the stuff in out me that was September oh I had that tightness in my back going down my leg as well like

Performas uh because I haven’t been running that’s sort of gone away by itself but I think that would soon come back that’s where the gym stuff would really come in okay hey everyone it’s Kate from fer and I’m here today with Phil a powerful pensioner I didn’t know his name was

Phil actually until today when we were chatting on the phone so Phil’s been struggling with some injuries he’s training up for an Iron Man later on in the year but he’s had a few niggles and a couple of injuries lately predominantly you can correct me Phil if

I’m wrong but a bit of glute hmy and achilles issues all on the right side yeah so we’re going to go to through some injury prevention exercises lots of these you will find on the app as well um but I’ve tailored this one in particular for fil so we’ll get started

Exercise number one we’re going to do is a hip hike so this is to help with that glute tendonopathy or that performance pain that you’re having I love this exercise in particular because it replicates the hip drop that happens during running so we’re going to strengthen we saw you at the gym oh

Valer endurance Kate and Nick yeah you’ve been given a strength training program yeah yeah I’m just waiting for that to come through yeah yeah I’m Keen to get going on that because that will really benefit me good is that coming out too far that’s no that’s pretty good

Let that hip drop out towards that wall good good and then hike that hip up like you’re trying to close this Gap good drop this hip down my KES injury uh that is the sort of thing what I need to do more of you know with age and things and

I do little things indoors and stuff okay so Phil this exercise is a foitball hamstring curl I’ll demonstrate it but I picked this for you because you said that you felt like your hamstrings are really tight or your muscles are really tight so the one of the best ways to

Actually lengthen and improve the range of your muscles is to do it through what’s called time under tension so where you’re loading up those muscles but lengthening them at the same time and then you get the benefits of improving your strength whilst also improving your flexibility okay and with

This one in particular you’re going to work your glutes your hamstrings your calves and your cor so it’s a good all around light okay bit of balance as well so with this one you’re going to come and lay on your back okay feet on the football now to make it easier put more

Of your calves on the football to make it harder further out okay so you can adjust it as you want to all right so generally good to start just with like your Achilles on the ball from here squeeze your bottom roll in soow control roll out easy we’ll see your face

All right give it a shot and adjust your position on the ball as you need to okay good now slowly control that ball in good and slowly out we’re going to aim for five for this first set and we’ll see how it feels okay good in and out

Good and try and keep these hips yes beautiful good good these are great these are really good but yeah that would you know I’ve got a good gym just down the road and I look forward to doing that next exercise we’re going to do is a seated Cal race so this is particularly

Important for you with your Achilles issues so tendons love loading they don’t like unloading so the good thing was when you said you were still running that’s really good for your tendons obviously within what you can tolerate but we really want to strengthen them up and tendons like heavy loading more than

High rep work okay so that’s why we’re going to do a car phras so you just come in here lift up this hook that out the way and what we’ll do is Ni nice and slow and control down so we get some that’s called that Ecentric loading so

We’re really loading it up when it’s lengthening and then we’re going to aim for a little bit faster on the way up but with tendonopathy we don’t want to go too too fast with that movement cuz that could flare it up so we’re just going to go nice and controll down and

Just a steady Pace up the bike you’re looking at you know everything around just totally different environment once I get into this I would follow yeah when you start to see the benefits it’s so much easier to stick to good how does your Achilles feel all right

Good beautiful so that’s six reps so yeah rack we’ll just have a little rest and then we’ll try single leg I’m going to actually go this way off for single leg to start okay at your age you’re not going to be like a professional athlete or anything

So what motivates you to keep doing sessions like this and all you can competing really is like age group stuff yeah yeah and you know try and win your age groups or like if this like I did the world thing um unless in Australia this year I

Won’t be going anyway but uh so I won that so you can’t really go any higher you can’t really race against you can try different distance and things which which is what I want to do with triathon more so yeah for me really that is like

Improve my swim and get my running back and my bike I’m quite strong on the bike um so probably you know I don’t know whether the uh age group the uh like the world stuff and that or whether just do like half Iron Man’s try an Iron Man um not

Sure what direction I’m doing this year the minute but I’ll start and run some races and sort of seeing pick out as I go along then something else I don’t know what it is with moving and everything I haven’t really had a chance to settle

You know to to get in a regular routine with training and things yeah I was going to say have you settled well I’ve settled but in a different way like I’ve probably been a bit more away from Triathlon side of it trying to just like get my life organized a bit more and

Then when you’re comfortable with that you can do what you enjoy and go back to training things and that yeah I was fit in but then it’s just like me running that you know just started running nicely and pick the pace up with these heill efforts and and then I break down

So but so that’s that’s where the strength stuff come in what Kate said was I was doing the regular with Joe and didn’t didn’t get injured at all so me and him was going to the gym and you know surprising what a difference that make I didn’t feel like

I would get injured if you know what I mean and age I think it’s like being Supple as well is a big thing like myam strings are quite tight and I need to sort of get them loosened off and like Pilates is good for that so

I want to try and do that sort of thing is that have stopped drinking now as well that has been a major game yeah yeah major game I had last dring of alcohol the last day of September so I thought I’ll do it the end of the month

And then do it for a month and then I wanted I felt so many gains from just thinking clearer and not w up with a fuzzy head and not that I drank that much but that was little and often so uh yeah major games like weight

Loss didn’t come off all at once so I stopped alcohol for October but I was drinking red bulls and lugade and sugary drinks I think I needed the sugar and then the end of October I stopped sugary drinks so I have things like soda water and lime and stuff like

That um I went all Christmas probably the nearest I got to alcohol was my son’s Christmas cake he like put loads of Brandy in it did he tell you yeah yeah I mean in the cake the taste of it yeah um he probably went over the top with the

Brandy but yeah I didn’t have a drink Lo that’s that’s sort of like unheard of yeah for me at Christmas yeah I suppose you lost a lot of weight with the sickness as well at Christmas yeah that was bit of a mixture really but a lot a

Lot was to the diet really I kept kept me eating the food the same really tried to eat s of quite healthfully but yeah I think that was just the other side of it so I lost way that way and yeah got sick Christmas Eve so yeah you lose lose way that way

Is the suburn attempt still on well hopefully yeah I haven’t give up on it it’s like I would majorly have to improve my swimming but it’s getting better and I’m enjoying it more biking would be either running I would have to get strong and improve but I mean that’s you know

That’s really just start of the year and I’ve got like a base of Fitness anyway so I wouldn’t Ru out yeah yeah one I’d like to have a cracker yeah I need to enter some halfes as well to S of see how they go and but I’ve ented nothing really so

There’s plenty of time faster recovery equals better performance CBD triathlete train harder recover faster