Well, 22nd October and season is now and truly over, and I am trying to rest, but finding it hard not to train. But I haven't gone at it hard at all and have done no running, in order to rest my legs.
Since Avon Tyrrel:
Monday 15th Oct - rest day.
Tuesday 16th - evening swim session, working at mostly tumble turns.
Wednesday 17th - bike to and from work.
Thursday 18th - early swim session - bike to work - slow lunchtime run of 3 miles. Very easy pace. H/r at 140bpm.
Friday 19th - morning swim - bike to and from work
Saturday 20th - rest
Sunday 21st- bike ride. 65km, 2 hours 10 minutes, good loop, hard ride on very little nutrition, legs felt good. Then straight into run. Stopped after 2.5 miles, no energy!!! Bonked!! Walk/jog home.
Monday 22nd - bike to and from work - slow.
Tuesday 23rd- early morning swim - easy. slow bike to work.
Wednesday 24th - bike to work - lunchtime run 4 miles, slow pace.
Thursday 25th - bike to swim, swim, bike to/from work. easy
Friday 26th- Early swim.
Saturday 27th- rest.
Sunday 28th- swim.
No running now until we go on holiday on 8th November. My left IT band is still sore when I run. Not unbearable but enough to notice it. So complete rest from running, very little biking either, as I'll also be off the bike on holiday, and plenty of swimming, but all technique work. Body to return from holiday on 16th November fully rested to resume training on Monday 19th!
Wednesday, 24 October 2007
Monday, 15 October 2007
Avon Tyrrell Short Duathlon
Was not at all in the best shape for this race. On the back of a chest infection and then a cold. Had 2 weeks of very little biking and no running, except a very short 25 minute run last week.
Been swimming though, so aerobically not too bad, but I wasn't really up for it.
Lovely setting at Avon Tyrrell Outward Bound camp in the New FOrest and thee were a lot of competitors out. Duathlons don't normally attract big fields as they are a little tougher than triathlons, especially on the legs as the swim is replaced with a run leg to start.
Warmed up for 25 minutes on my turbo trainer and then stretching and 10 minutes jogging. We all assembled at the start and were off at 8:30am. GOt myself up at the front, but everyone went off at a hell of a quick pace. Managed to hang in and after the steep hill at the end of the first 5k lap I was back in 24th spot, which I was very pleased with. Quick through T1 and onto bike and powered my way through the field to get into the top 10, but I was not going quick enough and I knew that if I didn't go faster I wouldn't be able to challenge the top 5. I got off my bike in contentiopn for a top 10 finish but got a nasty attack of the cramps in my calves and was forced to slow down and then stop and strectch them off, which lost me time and momentum. Got going again, and managed to hang on to 18th place. Vey pleased with the result, in view of my lack of preparation and recovering from injury as well. Leg held up well and IT band is not at all sore today, which is great news going into winter training.
Well done to Lee Piercy, who finished first. He's off to the long distance World Duathlon Championships next week, and hopefully he will be coming back with at least a bronze medal. Go Lee!!
Here are the results:
http://www.tri247.com/results_3758.html
No photos of this one. But if Will Newbery is reading this at all, then please destroy the ones you took of me running up that hill, I was not looking my best!!!
Rest day today and then back to swimming tomorrow. Will get back to running later in the week, have a long bike at the weekend, and start bike training proper at the end of the month.
Been swimming though, so aerobically not too bad, but I wasn't really up for it.
Lovely setting at Avon Tyrrell Outward Bound camp in the New FOrest and thee were a lot of competitors out. Duathlons don't normally attract big fields as they are a little tougher than triathlons, especially on the legs as the swim is replaced with a run leg to start.
Warmed up for 25 minutes on my turbo trainer and then stretching and 10 minutes jogging. We all assembled at the start and were off at 8:30am. GOt myself up at the front, but everyone went off at a hell of a quick pace. Managed to hang in and after the steep hill at the end of the first 5k lap I was back in 24th spot, which I was very pleased with. Quick through T1 and onto bike and powered my way through the field to get into the top 10, but I was not going quick enough and I knew that if I didn't go faster I wouldn't be able to challenge the top 5. I got off my bike in contentiopn for a top 10 finish but got a nasty attack of the cramps in my calves and was forced to slow down and then stop and strectch them off, which lost me time and momentum. Got going again, and managed to hang on to 18th place. Vey pleased with the result, in view of my lack of preparation and recovering from injury as well. Leg held up well and IT band is not at all sore today, which is great news going into winter training.
Well done to Lee Piercy, who finished first. He's off to the long distance World Duathlon Championships next week, and hopefully he will be coming back with at least a bronze medal. Go Lee!!
Here are the results:
http://www.tri247.com/results_3758.html
No photos of this one. But if Will Newbery is reading this at all, then please destroy the ones you took of me running up that hill, I was not looking my best!!!
Rest day today and then back to swimming tomorrow. Will get back to running later in the week, have a long bike at the weekend, and start bike training proper at the end of the month.
Monday, 8 October 2007
2007 Season
As the season draws to a close I have been reflecting on my performances.
Without going into too much detail, I performed well early season and was really enthusiastic. I think I overdid the racing a bit and will probably drop 2 races next season, although then I will be fitter and stronger and it may be ok to do them.
Also I had a bad start to the year with my bike accident and a lot of other stuff going on, so not ideal preparation. However, stuck it out well. Had a bit of a dip with Half Ironman UK which really hit me hard in terms of not performing, knocked my confidence. But after a couple of ok Olympic distances that made me fell better I then pulled out a stormer at Littledown tri and carried that into New Forest middle distance tri! Just a shame I was ill with a chest infection and had a sore knee while doing this race, because I think I could have gone a lot better. But those last 2 races have really given me a load of confidence and I know I have the strength and abilituy to do well, with the right training and discipline.
Next season looks good and I will be looking after my body and getting it well prepared in the off season. I have a duathlon on Sunday and a couple of road races in November and December which will help me focus on my running.
All positive stuff and more importantly than anything, I am loving it all!!!!
Without going into too much detail, I performed well early season and was really enthusiastic. I think I overdid the racing a bit and will probably drop 2 races next season, although then I will be fitter and stronger and it may be ok to do them.
Also I had a bad start to the year with my bike accident and a lot of other stuff going on, so not ideal preparation. However, stuck it out well. Had a bit of a dip with Half Ironman UK which really hit me hard in terms of not performing, knocked my confidence. But after a couple of ok Olympic distances that made me fell better I then pulled out a stormer at Littledown tri and carried that into New Forest middle distance tri! Just a shame I was ill with a chest infection and had a sore knee while doing this race, because I think I could have gone a lot better. But those last 2 races have really given me a load of confidence and I know I have the strength and abilituy to do well, with the right training and discipline.
Next season looks good and I will be looking after my body and getting it well prepared in the off season. I have a duathlon on Sunday and a couple of road races in November and December which will help me focus on my running.
All positive stuff and more importantly than anything, I am loving it all!!!!
Latest training updates
Well, after 2 weeks of a nasty chest infection I am slowly getting back to work.
I am starting Monday evening swim sessions with Zoom Tri Club, in a bid to really consolidate on my improved swimming and to set up some good base work for next season with better technique and increased stroke rate. And will be working at being able to tumble turn.
I have a sore left IT band at the moment, which is on the mend, but I still need to take it easy for 2 weeks, especially with the running. Cycling will consist of to work and back and on the rollers of an evening. Just light spinning for the next 2 weeks. Need to be right to then begin my training for End-to-End ride next April!!
And then there's my running. On hold a bit at the moment. I am trying to lose a bit more weight which will help. Not easy when injured, but the chocolate is out, and hardly any cheese, and more wholegrain bread, and less sugars. Feeling a bit lighter, but hopefully, after a lot of swimming my weight will fall, and especially after doing long slow bike rides over the winter. Looking forward to winter training, as it will give me a solid base to build from early next year.
I am starting Monday evening swim sessions with Zoom Tri Club, in a bid to really consolidate on my improved swimming and to set up some good base work for next season with better technique and increased stroke rate. And will be working at being able to tumble turn.
I have a sore left IT band at the moment, which is on the mend, but I still need to take it easy for 2 weeks, especially with the running. Cycling will consist of to work and back and on the rollers of an evening. Just light spinning for the next 2 weeks. Need to be right to then begin my training for End-to-End ride next April!!
And then there's my running. On hold a bit at the moment. I am trying to lose a bit more weight which will help. Not easy when injured, but the chocolate is out, and hardly any cheese, and more wholegrain bread, and less sugars. Feeling a bit lighter, but hopefully, after a lot of swimming my weight will fall, and especially after doing long slow bike rides over the winter. Looking forward to winter training, as it will give me a solid base to build from early next year.
Tuesday, 2 October 2007
time for a rest
2 weeks off. Need it mentally and physically. Been a fantastic start to my journey into triathlon, my first full season and I will certainly be carrying on with my efforts.
I now have a bit of a chest infection, had some time off work and have been on antibiotics. Feeling tired and a bit under the weather. Will have the rest of this week completely off and then re-assess where I am going, goals for 2008, winter training, road races and swim coaching. Plenty for me to look at, and also have my lovely new Assos cycle wear to ride in , when it gets a bit cooler!!
I shall be keeping the blog going and will be updating on a regular basis and keeping all readers and myself informed of progress.
See you all soon!
I now have a bit of a chest infection, had some time off work and have been on antibiotics. Feeling tired and a bit under the weather. Will have the rest of this week completely off and then re-assess where I am going, goals for 2008, winter training, road races and swim coaching. Plenty for me to look at, and also have my lovely new Assos cycle wear to ride in , when it gets a bit cooler!!
I shall be keeping the blog going and will be updating on a regular basis and keeping all readers and myself informed of progress.
See you all soon!
Tuesday, 25 September 2007
New Forest Middle Distance Triathlon
Race of the year!! Fantastic race, great organisation, brilliant atmosphere, really friendly, tough racing, great athletes, everything that triathlon is about.
And I was feeling bloody rotten! Days before I felt lousy, cold coming on and I had a niggly couhg. On the Friday I went for a 4 mile jog and I stopped after 1 mile with a sore knee. IT band in left leg tight and sore at the point where it runs over the outside of my left knee.
Urgent ice and gel on it when I got back in. Saturday before the race I felt dreadful, and really I should not have done it. But like a real trooper I turned up on site at 5:30am in the pitch black to assemble my bike in the car park!
Once my wetsuit was on I was surprisingly well focussed and I got into the water with 321 others feeling ok. Off we went at 7:12 ish! The swim was lovely and for once I was actually passing people! I drafted a bit on a few and then when I was feeling strong and pushed harder to move passed to find the next set of feet to draft on! I exited the water and felt really wobbly, but ran hard into transition with my watch on 32 minutes! I couldn't believe it! Previous best at that distance was just under 40 minutes. I suddenly felt better and was spurred on by Tracey, Henry and my mum cheering me on. I flew through T2 being shouted at by someone to 'slow down it's a long race', but I was 'in the zone' and hopped on my bike and sped off. Got feet into shoes without a hitch, thank the lord for toe covers! Slightly damp on the road surface but first stretch was ok and I soon settled into a good rhythmn, picking off riders steadily. However, got to 7 miles and bang, my knee started hurting. It felt like someone had stuck a knife in me. What the hell was I going to do. Stopping was not an option as I was mentally up for the race. So I decided to push as hard as I could and try and post a fast bike time and then just stop and not run. But as I continued it just occured to me I couldn't go as hard as I wanted to, and I would just have to spin round. So that's what I did. Average cadence for the whole ride was over 100rpm, I had to spin up every incline, even the smaller ones, sitting high up with hands on the arm rests of my tri bars, sat as far back as possible to stretch out my legs.
Before lap 2 of the bike I did shout to my wife that I would not be doing the run. But shortly after I seemed to find a second wind - funnily enough that was just as I found myself buffeted back by a strong headwind! But I dug deep and powered through it. Made up a lot of time into that wind - helps being a big lad!
The end of the first lap was great, going passed the cheering crowds, really gave me a lift and I could not stop now. Raised the tempo on the second shorter loop and eventually was cheered back into T2 having ridden 2hrs 51 mins for just over 90k. Considering my health I was damn pleased and was confident that if I could go around 1hr 40 for the run I would get near to 5 hours. However, first hill saw my knee run away in fear! And then it decided to hurt, which was then followed by my legs at 8 miles, very sore indeed. mile 8 to mile 10 was dark for me. But I reached mile 10 with a smile on my face because I knew I would smash my time at Half Ironman UK by a considerable margin. In the end it was beaten by 45 minutes!!
I had a rotten run of 2 hrs 8 mins, but I did run for all that time, no walking, except for a wee stop! And picked up my son Henry to run over the finish in 5 hours 34 minutes and 21 seconds!!
I was delighted, on a real high!
Many thanks to the organisers Richard and Jo Iles, for putting on such a fantastic race, superb marshalls and great to be part of such a special race. Will be there next year!!!
Well done to James Gilfillan again for a well earned first place! 4 hrs 22, awesome!
And I was feeling bloody rotten! Days before I felt lousy, cold coming on and I had a niggly couhg. On the Friday I went for a 4 mile jog and I stopped after 1 mile with a sore knee. IT band in left leg tight and sore at the point where it runs over the outside of my left knee.
Urgent ice and gel on it when I got back in. Saturday before the race I felt dreadful, and really I should not have done it. But like a real trooper I turned up on site at 5:30am in the pitch black to assemble my bike in the car park!
Once my wetsuit was on I was surprisingly well focussed and I got into the water with 321 others feeling ok. Off we went at 7:12 ish! The swim was lovely and for once I was actually passing people! I drafted a bit on a few and then when I was feeling strong and pushed harder to move passed to find the next set of feet to draft on! I exited the water and felt really wobbly, but ran hard into transition with my watch on 32 minutes! I couldn't believe it! Previous best at that distance was just under 40 minutes. I suddenly felt better and was spurred on by Tracey, Henry and my mum cheering me on. I flew through T2 being shouted at by someone to 'slow down it's a long race', but I was 'in the zone' and hopped on my bike and sped off. Got feet into shoes without a hitch, thank the lord for toe covers! Slightly damp on the road surface but first stretch was ok and I soon settled into a good rhythmn, picking off riders steadily. However, got to 7 miles and bang, my knee started hurting. It felt like someone had stuck a knife in me. What the hell was I going to do. Stopping was not an option as I was mentally up for the race. So I decided to push as hard as I could and try and post a fast bike time and then just stop and not run. But as I continued it just occured to me I couldn't go as hard as I wanted to, and I would just have to spin round. So that's what I did. Average cadence for the whole ride was over 100rpm, I had to spin up every incline, even the smaller ones, sitting high up with hands on the arm rests of my tri bars, sat as far back as possible to stretch out my legs.
Before lap 2 of the bike I did shout to my wife that I would not be doing the run. But shortly after I seemed to find a second wind - funnily enough that was just as I found myself buffeted back by a strong headwind! But I dug deep and powered through it. Made up a lot of time into that wind - helps being a big lad!
The end of the first lap was great, going passed the cheering crowds, really gave me a lift and I could not stop now. Raised the tempo on the second shorter loop and eventually was cheered back into T2 having ridden 2hrs 51 mins for just over 90k. Considering my health I was damn pleased and was confident that if I could go around 1hr 40 for the run I would get near to 5 hours. However, first hill saw my knee run away in fear! And then it decided to hurt, which was then followed by my legs at 8 miles, very sore indeed. mile 8 to mile 10 was dark for me. But I reached mile 10 with a smile on my face because I knew I would smash my time at Half Ironman UK by a considerable margin. In the end it was beaten by 45 minutes!!
I had a rotten run of 2 hrs 8 mins, but I did run for all that time, no walking, except for a wee stop! And picked up my son Henry to run over the finish in 5 hours 34 minutes and 21 seconds!!
I was delighted, on a real high!
Many thanks to the organisers Richard and Jo Iles, for putting on such a fantastic race, superb marshalls and great to be part of such a special race. Will be there next year!!!
Well done to James Gilfillan again for a well earned first place! 4 hrs 22, awesome!
Wednesday, 19 September 2007
Training this week so far
Nice easy week this week after efforts at Littledown and in preparation for New Forest Middle Distance triathlon on Sunday.
Still on a high from Sunday, a real confidence booster going into the next race.
Had Monday completely off, went for a gentle swim yesterday and swam 1500m after a warm up, nice and easy and swam my quickest time 27' 42" . For some reason my swimming just seems to be coming together nicely at the moment. In fact it all does. My biking is very strong and my running is improving everytime I'm going out. Not just in terms of time, but in my efficiency and level of effort. Fitness is really good at the moment.
But I will say with all honesty I am looking forward to having a rest next week. I'm having the full week off and will only swim a couple of times and do a short run late on in the week, all gentle pace and maybe a bike at the weekend, just going out to turn my legs over.
I have a duathlon on 14th October, and possibly one on 21st. But I'm going to see how I feel next week as to what I do. If I don't do the duathlon on the 21st I will have the last 2 weeks completely off in October, absolutely nothing, and just plan my schedule for next season, look at my goals and see where to go from there.
Goals for 2008 are:
5km run under 20 minutes
10km run under 40 minutes
1500m swim under 25 minutes
Half Ironman UK, under 5 hours 30.
Qualify for Florida 70.3 World Championships at my age group level.
Compete in all the Fast Twitch series of triathlons and to win my age group.
Learn to tumble turn.
Ride Land's End to John o'Groats.
Ride a 10 mile time trial under 23 minutes.
Ride a 25 mile time trial and beat my PB of 59' 24".
Still on a high from Sunday, a real confidence booster going into the next race.
Had Monday completely off, went for a gentle swim yesterday and swam 1500m after a warm up, nice and easy and swam my quickest time 27' 42" . For some reason my swimming just seems to be coming together nicely at the moment. In fact it all does. My biking is very strong and my running is improving everytime I'm going out. Not just in terms of time, but in my efficiency and level of effort. Fitness is really good at the moment.
But I will say with all honesty I am looking forward to having a rest next week. I'm having the full week off and will only swim a couple of times and do a short run late on in the week, all gentle pace and maybe a bike at the weekend, just going out to turn my legs over.
I have a duathlon on 14th October, and possibly one on 21st. But I'm going to see how I feel next week as to what I do. If I don't do the duathlon on the 21st I will have the last 2 weeks completely off in October, absolutely nothing, and just plan my schedule for next season, look at my goals and see where to go from there.
Goals for 2008 are:
5km run under 20 minutes
10km run under 40 minutes
1500m swim under 25 minutes
Half Ironman UK, under 5 hours 30.
Qualify for Florida 70.3 World Championships at my age group level.
Compete in all the Fast Twitch series of triathlons and to win my age group.
Learn to tumble turn.
Ride Land's End to John o'Groats.
Ride a 10 mile time trial under 23 minutes.
Ride a 25 mile time trial and beat my PB of 59' 24".
Sunday, 16 September 2007
Littledown Fast Twitch Triathlon
Did not sleep well the night before, legs felt tired. I got myself ready the night before, and packed it all up at 5:30 this morning. I set off at 6 on my bike with the morning still dark. 14 mile ride to get to Littledown leisure centre from our house and it was certainly very cold this morning. By the time I got to the centre my legs felt good and I racked my bike I headed off to register and get marked up. All good so far, ran very smoothly.
So to begin the swim. 400m pool swim, and I was in a lane with just me and another triathlete, which made life a lot easier. I was off second and I set off swimming smoothly and soon started pushing hard. Unfortunately even though I did catch the swimmer infront of me after 8 lengths I didn't pull away and I know my stroke wasn't as smooth as it should be and ,my legs were all over the place and I wasn't moving through eh water well. But I exited the swim in 7:13, the fastest pool-based 400m swim in a race I have done so far. over 2 minutes quicker than I was this time last year. I have now been swimming freestyle for 12 months, so I 'm reasonably pleased with my progress so far. I've rapidly improved over the last 6 weeks so not too bad really.
Onto the bike. T1 was good, no problems there and shoes were on the bike. I jumped on a rode off, got to a smooth stretch of road to get my feet in the shoes. This I had practised yesterday and it paid off. I was quickly into my high cadence and powering along. I was riding incredibly strongly, I've not felt that good on a bike ever! And it showed in my time, the quickest on the day, 44' 23" for 18 miles. I flew into T2 and was quickly into my running stride, feeling very confident and strong. And again it showed in my time. 26' 28" for 4 miles. Ok, this wasn't the fastest of run times and most othe top 20 finishers were quicker, but for me, that is a huge improvement and I really pushed hard. That said I feel I have much more speed in my legs, and I know I'm nowhere near what I am capable of, and that's the same for the swimming.
But on the whole today's race was fantastic. The result? I was 3rd overall and 1st in my age group. FIRST!!!!! I couldn't believe it!! What a performance, particularly the bike. My biking was on song today. I had no nutrition, only half a gel after 1 mile of the run and I think that was really a mental thing, I didn't really need it.
1 hour 18 minutes and 4 seconds for the lot!!
A big thank you to James Gilfillan who gave me some invaluable racing tips last week and really stuck in my head today when my legs hurt on the bike. I just kept pushing harder on the bike, I was flying, even when the conditions were blustery. Today's race all came together and it was nice to finish the sprint season on a high note, a real positive one to take into the off season.
Littledown Triathlon results.
http://www.conceptsport.co.uk/resources/uploaded/littri07.res%20web.htm
So to begin the swim. 400m pool swim, and I was in a lane with just me and another triathlete, which made life a lot easier. I was off second and I set off swimming smoothly and soon started pushing hard. Unfortunately even though I did catch the swimmer infront of me after 8 lengths I didn't pull away and I know my stroke wasn't as smooth as it should be and ,my legs were all over the place and I wasn't moving through eh water well. But I exited the swim in 7:13, the fastest pool-based 400m swim in a race I have done so far. over 2 minutes quicker than I was this time last year. I have now been swimming freestyle for 12 months, so I 'm reasonably pleased with my progress so far. I've rapidly improved over the last 6 weeks so not too bad really.
Onto the bike. T1 was good, no problems there and shoes were on the bike. I jumped on a rode off, got to a smooth stretch of road to get my feet in the shoes. This I had practised yesterday and it paid off. I was quickly into my high cadence and powering along. I was riding incredibly strongly, I've not felt that good on a bike ever! And it showed in my time, the quickest on the day, 44' 23" for 18 miles. I flew into T2 and was quickly into my running stride, feeling very confident and strong. And again it showed in my time. 26' 28" for 4 miles. Ok, this wasn't the fastest of run times and most othe top 20 finishers were quicker, but for me, that is a huge improvement and I really pushed hard. That said I feel I have much more speed in my legs, and I know I'm nowhere near what I am capable of, and that's the same for the swimming.
But on the whole today's race was fantastic. The result? I was 3rd overall and 1st in my age group. FIRST!!!!! I couldn't believe it!! What a performance, particularly the bike. My biking was on song today. I had no nutrition, only half a gel after 1 mile of the run and I think that was really a mental thing, I didn't really need it.
1 hour 18 minutes and 4 seconds for the lot!!
A big thank you to James Gilfillan who gave me some invaluable racing tips last week and really stuck in my head today when my legs hurt on the bike. I just kept pushing harder on the bike, I was flying, even when the conditions were blustery. Today's race all came together and it was nice to finish the sprint season on a high note, a real positive one to take into the off season.
Littledown Triathlon results.
http://www.conceptsport.co.uk/resources/uploaded/littri07.res%20web.htm
A week in triathlon
Great day today at the end of an easy training week. More of that later on the next post.
First, where am I ? Oh yes...
Tuesday - early morning swim, bike to work easy, easy lunchtime run of 9 miles. bike home.
Wednesday - bike to work, bike home - bit of a rest day.
Thursday - morning swim, bike to work, lunchtime easy 4.5 miles run, bike home.
Friday, bike to work, bike home.
Saturday - day of rest, clean bike and prepare for Littledown tri.
First, where am I ? Oh yes...
Tuesday - early morning swim, bike to work easy, easy lunchtime run of 9 miles. bike home.
Wednesday - bike to work, bike home - bit of a rest day.
Thursday - morning swim, bike to work, lunchtime easy 4.5 miles run, bike home.
Friday, bike to work, bike home.
Saturday - day of rest, clean bike and prepare for Littledown tri.
Monday, 10 September 2007
Southern Sportive
Great Cyclo Sportive ride over the South Downs on a beautiful sunny day in early September.
Set off at 8am to ride 155k over some hard hills and undulating roads. What I did find is the route wasn't always clear, a great many riders got lost! I actually rode 158km. The GPS route I downloaded from the web and uploaded to my Garmin 305 wasn't exactly right either! When done 156km I found out I'd taken a wrong turn to the finish, me and many other riders!! They ran out of water on the last aid station and I had to wait 15 minutes before they turned up with more, and then I found myself at the back of the queue! I am far too polite! The only problem with their timing checkpoints is that once you 'tag in' the clock keeps running, so when you are refilling your water bottles and picking up some food for on the go your time is ticking away! The second aid station came at the wrong time, as I was flying like an express train after 83km, just found my legs and was pulling along a group of riders who were all hanging on at 26mph into a headwind on a (one of hardly any)flat section. I felt like I could have ridden like that for hours! Then the break came and when I got on my bike I'd really lost my momentum and it took me a few km to get back into a rhythm.
But got my nutrition for the day spot on, and it was a lot. 3 bottles psp22, 6 bottles Go electrolyte(weak solution). 2 power bar Ride, 2 caffeine power bars. 5 pieces flapjack, 1 banana. 2 caffeine power bar gels in a small bottle mixed with a bit of water.
The last 10 miles I remembered about the power gel mix as I was worried I had nothing left for the ride in! It really made a big difference and I powered home averaging 38kph for the last 10 miles.
Overall time 5 hours 31. Distance 158km. Ave speed 28.6 kph
Great fun, met some really nice people along the ride, and burned off 7431 calories. Legs were tired after 6118 feet of climbing!! But like I said to Tracey afterwards I could have gone for a run!
Legs ok today, gentle ride into work, could not ride with any power at all and just spun in. Recovery swim at lunch which was great, as new stroke is feeling better and I swam one of my quickest 400m yet and I was not swimming with any effort at all! Looking good!
Biked home and having a rest. Up for swimming tomorrow early and have just signed up for Littledown triathlon on Sunday. It's a sprint tri, one of the Fast Twitch ones, run by concept sport. 400m swim, 16 mile bike and 4 mile run. I will be putting my foot down in an all out effort to see how hard I can go, to really push through the mental barrier that is stopping me from exerting myself!
Set off at 8am to ride 155k over some hard hills and undulating roads. What I did find is the route wasn't always clear, a great many riders got lost! I actually rode 158km. The GPS route I downloaded from the web and uploaded to my Garmin 305 wasn't exactly right either! When done 156km I found out I'd taken a wrong turn to the finish, me and many other riders!! They ran out of water on the last aid station and I had to wait 15 minutes before they turned up with more, and then I found myself at the back of the queue! I am far too polite! The only problem with their timing checkpoints is that once you 'tag in' the clock keeps running, so when you are refilling your water bottles and picking up some food for on the go your time is ticking away! The second aid station came at the wrong time, as I was flying like an express train after 83km, just found my legs and was pulling along a group of riders who were all hanging on at 26mph into a headwind on a (one of hardly any)flat section. I felt like I could have ridden like that for hours! Then the break came and when I got on my bike I'd really lost my momentum and it took me a few km to get back into a rhythm.
But got my nutrition for the day spot on, and it was a lot. 3 bottles psp22, 6 bottles Go electrolyte(weak solution). 2 power bar Ride, 2 caffeine power bars. 5 pieces flapjack, 1 banana. 2 caffeine power bar gels in a small bottle mixed with a bit of water.
The last 10 miles I remembered about the power gel mix as I was worried I had nothing left for the ride in! It really made a big difference and I powered home averaging 38kph for the last 10 miles.
Overall time 5 hours 31. Distance 158km. Ave speed 28.6 kph
Great fun, met some really nice people along the ride, and burned off 7431 calories. Legs were tired after 6118 feet of climbing!! But like I said to Tracey afterwards I could have gone for a run!
Legs ok today, gentle ride into work, could not ride with any power at all and just spun in. Recovery swim at lunch which was great, as new stroke is feeling better and I swam one of my quickest 400m yet and I was not swimming with any effort at all! Looking good!
Biked home and having a rest. Up for swimming tomorrow early and have just signed up for Littledown triathlon on Sunday. It's a sprint tri, one of the Fast Twitch ones, run by concept sport. 400m swim, 16 mile bike and 4 mile run. I will be putting my foot down in an all out effort to see how hard I can go, to really push through the mental barrier that is stopping me from exerting myself!
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