Posts Tagged bike

Friday – end of easy st

Right that’s it now. 4 months to go till the big day. And even less till the Windsor triathlon, which is my warm up race 6 weeks prior to ironman uk.
Had a two week easier pace on training however each session ha had higher intensity. Now I’ve put new plan together that really cranks up the mileage. Also TT bike is now my training weapon of choice. Getting used to the big rings on it have been tough and require more strength but hey once she’s running then the average speed sits well over 30km/hr even on clockwise Richmond park. Cruised round in 22 mins without trying which is the same as smashing it on my road bike. I have also increased my strength or at least changed from high reps in the leg squats etc to 8 reps. Just want to build some strength and then I’ll revert back into a maintenance phase. Want the extra boost for the TT bike and seated climbs- may lose a little on the run but that doesn’t bother me.
Tom flat fast run out to Windsor and back that I’ll brick with a 5km run. 90km cycle. Sunday 18km run and 90 minute club swim. Next week 3x mornings of 50km TT bike followed by ironman distance pool swims, 3 strength, 1 turbo session, 2 club swims, 1 core, 2 long runs and 1 hill repeat run session. So it’s up to the 20+hr mark again. Need to drop 5kg too which I think will take care of itself with all that exercise over the next 3 months in time for Windsor. Got a duathlon end of April too at the top gear test track. It’s a 6km 24km 6km. Should be fun!!!
All good in the hood. Let’s do this, I’m psyched and ready to hit the next level.
Happy training folks!!!

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Saturday box hill, brick and roller skating

Got up had porridge and met the club for the group ride. Our group was a bunch of competitive riders and as such there wasn’t much synergy or cohesion – it was a case of keeping up and overtaking on a very fast 90km ride that took in some nice hills. Approx a 1000m of climbing. Box hill was as always stunning and I live the roads there as they still have all the graffiti on them from the Olympics in 2012 – with messages to mark cavendish. I do think how lucky i am to be riding the same course they took. Anyway got a puncture just before I got home which I changed quickly and ploughed on. I bricked the ride with a 5km run. Damn it was hard. Don’t know why. I was feeling cramp I’m my shins and in my quads. I ran taller and that helped. I think it was probably lack of sodium in my body as I only drank water with no electrolyte mix and considering I smashed the ride hard I probably was a little dehydrated also. I only drank on 600ml bottle in 3 hours.
Run pace for a brick was acceptable at 4:40mins/km but as again felt hard and my heart rate was peaking high and I felt heart burn.
I then jumped in the motor and went to meet friends in Vauxhall. We went roller skating for her birthday and I fell on my arse straight away which actually really hurt. I was conscious about breaking something and so kept my arms together and took the brunt on my back and bum. A broken arm would spell disaster for my ironman and having already cancelled doing the London marathon due to injury I could deal with that again.

All good though and now off to meet sister and have dinner together xx
Long run tom – up to 16.5km now.

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