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Budapest, Hungary Sept 8-12
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Not likely chief I was barely fit to walk across the rioad after it let alone put in 42.2kms!If you are bored between Athlone and Budapest, I reckon you'd easily bash out an IM somewhere...:)
It was actually a friend who got me the entry as a present, I'm thinking of ways to repay the favourFFS MCOS, what are you trying to do to yourself with a weekend like that?
Yeah, it had been loose and I was wondering if it would last. It was a sharp little hill and I was standing up on the pedal. Nearly took a few down with me. Got a fright alright.great stuff MCOS, never even considered a crank falling off the bike. now that is a scary thought when your out in the middle of nowhere climbing with no phone signal. thankfully you had support and got it fixed.
I have one but its still in the wrapping. Got it 2 weeks ago but just haven't gotten around to attaching it yetEl Director wrote: »By the way an investment in a profile design bottle would help you re getting drink on board while on the bike, .
Great report shotgun that was a good read, monday is a great day these days for catching up on race reports. You must have an ass like a baboon after that
LMAO at this when I read it. Ass ok. Quads sore though!
Next time I'm taking the day off work afterwards, most unproductive day at the office for me yesterday:rolleyes: Apparently a deep trance like state is as good as a nap thoughGood stuff! thats one hell of a weekend!! you must be shattered now?Well done MCOS, You must have mountains on the brain after that, as confirmed by your tri report:Cycle
You had to run up a steep hill with the bike before mountain at the top.
Ah yes indeed it should...Hehe, I think that should read 'before "mounting" at the top'??
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Monday 14/06/10 pm: OW swim approx 2.5k.
Even though it was aerobic and we stopped and chatted a few times. I was tired glad to get back to the car. The water was lovely, the sun was out, Sailfish were doing wetsuit demos, the swim Coach was conducting sessions and Kilkee is only 2 weeks away. I've never seen so many people out there!! Wetsuits everywhere but generally fun atmosphere. A mate of mine did the longer swim with no wetsuit :eek: It takes me 5 minutes to get the wetsuit off after a training session but just seconds to do it in a Tri. Goes to show what adrenalin and some baby oil can achieve LOL. (I know what Catweazle and the other jokers are thinking!) Found out I got an AG prize for Schull at the weekend too which is nice 0 -
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Jaysus MCOS, that was some weekend. Savage performance in Schull and a prize to boot. Nice one. Things are really starting to click for you. :cool:
W200 sounds well worth doing. Must seriously consider this for next year.
Setting goals next year is going to be tough! 0 -
Tuesday 15/06/10 pm: Track Session
5km easy along the riverbank to warm up which was enjoyable.
The usual strides, stretched and dynamic warm up routines
10*400m in 79-80sec with 1 min recovery.
2km easy cool down on grass with some strectching and core afterwards
It been a long time since I did track and with W200 still in the legs I decided to reign it in a bit. I wanted to specifically focus on consistancy and not fading. So for each rep I ran steady for 300 and picked up the pace for the last 100. Kept this consistant for each rep and it gave me quite a buzz to be passing people on the last stretch. Kept the intensity at about 80% efforet so was pleased with the rep times too.
Wedesday 16/06/10: Rest Day
Thursday 17/06/10 pm: Cycling 30km including 15km TT
Club TT time. Just my third time down apart from Marshalling one so I'm not getting the same TT practice as last year. Beautiful conditions though, dry, warm and a moderate south westerly. I did a recce as warm up so as a change had something to visualise for the first 5km. Went out hard on this tough course where the Elite standard is 40kmh. To give a perspective on it there are just 5 or 6 Elites I think amonst a list of 70+ male riders! We were off in 30sec intervals and the guy in front of me has a similar pb so he was a decent target. I reeled him in after 5km and figured if he was having a decnt run I was on pb form. pb last year was 24:14 down to 23:25 last month. He passed me again though and it took a burst up a hill to drop him. The next 2 bikes were ladies and then another guy to reel in. Its an out an back but the middle 2km of the course is the tricky bit. First exit turn on a roundabout, immediate drag but short, turnaround at another roundabout (going right around it), down the hill, 3rd exit at a roundabout and immediately up a short climb. I remember when I marshalled this section how the Elites just seemed to fly through it effortlessly so I leaned the bike over and hoped I'd stay up. I did, the roundabouts were quick and I passed the next guy. The short climb though is just sticky. As its immediately after a roundabout you have no momentum to hit it. I know there is 10secs or so to be gained somewhere in this 400m alone! Kept a focus on cadence for the return and heard a disc wheel arrive behind me. It stayed for a minute then passed. I recognised the passenger as the senior men's league leader. He passed me the last time too and got away. This time he got to 50m away and I gritted my teeth. The last 1.5km is gradually uphill with a steep hill for a finish. I passed him with a km to go and kept pressing knowing I had to be close to my pb at least. Finshed in 22:57 (a 28sec pb) avg 39.2kmh and delighted to crack 23 as it was a season goal for me The next stop is that 40kmh mark (overall pace goal for 2010). I think I need another 20secs or so. a very tall order but its all in the hills.
Friday 17/06/10 am: Swim Session, 50m Pool
Warm up 900m (100m*2 easy/50m*2 choice)*3
Main set 200m max effort off 4:30/ 100m recovery off 2:30.
200 reps in 3:09 (pb), 3:07 (pb), 3:07, 3:05 (pb), 3:12
After 3 pbs in one set I was toasted! My shoulders were hanging off me. Only one of the usuals from the fast lane showed up so the Coach fired a few of us over to keep her company. 5 secs apart and I went off second. I bridged the gap for the first 2 but after that I barely held it. I died completely in the last rep. Left shoulder was sore after these so I hit the showers early and felt like I needed a chair in them.
Volume down, intensity up and quality over quantity this week 0 -
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Tapering does suck. Especially when the body has been used of twice a day sessions. Re-read the section in the bible re race week. It does mention to be careful of the calorie intake. Because of the decrease in volume you don't need as many so we must watch the extra pound or two 0
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Monday 21/06/10 pm: OW swim 2,500m
Glorious sunny evening again. Sharing the river with rowing crews. I had an orange hat on the same colour as the line of regatta bouys down so kept to the bank to avoid the crews. Stopped to admire an 8+ square blade rowing (rowing in unison with blades kept perpendicular to the water at all times) with precision. Very difficult to do but they made it look effortless and they looked like a championship winning form kind of crew. A couple of my old crew buddies onboard which had me reminicsing. I used to love how strong and fit you would feel at this time of year and the joy of rowing on sunny days and glass like water surface. Alas I also remembered not having any kind of life outside of the crew, and the pressure. I know a few of those guys are training full time and pouring their heart and soul into that crew and I hope they get that pot because they looked like a crew with something special happening. I was swimming with a group of 5 and we stopped at chatted for a bit before turning around and swimming straight for the return home. I stayed with them for 5-600 and then increased the effort. Loads going on at the pier with oarsmen rigging, locals diving, the swim coach with his group and dogs getting excited about it all. They only nasty being the horseflies feasting on the roasting flesh on view. I enjoyed the swim but would love to have been in that boat for a spin 0 -
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Actually it was the Uni 8+. They had recent wins at Metro and London and have a very good cox onboard too. They look slick and I reckon should be in the mix with Queens and NUIG. Yeah the sound of the finish in unison is a beautiful one. I had never had a water line vantage point with the oars passing 10 feet from me though 0
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Tuesday 22/06/10 pm: Track session
4km warm up building pace gradually 4:48/4:39/4:33/4:16 on track
Some stretching
2km more warm up with the lads at leisurely 4:53 pace on grass
More stretching, strides and dynamic exercises
10*200m* with 1min rest. 30-32secs with the tailwind on the back straight and 31-33secs into a headwind. Finished each one accelerating the last 50 so pleased with that. Heart rate touched 180 so I was working intarget Z5
2km easy cool down on grass
More stretching
Good session Lots more of this stuff required
*actually 10*35secs but I clocked the 200s as Garmin was acting weird, beebing and jumping screens
Booked Budapest flights so all excited now 0 -
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Wednesday 23/06/10 pm: Cycling 50km including a wind up sprint and a fall
Big enough group out with ominous looking skies. I was tucked into the group moving up to take my turn when the the heavy mist came down and made the roads treacherous. Calls for care. I took over the front as we turned into the headwind and was there for nearly 15 mins (so much for rotating when it got nasty :rolleyes:) It turned mouldy so we opted to do a shorter route to get home. 10km from Limerick and the pace surged up a hill. A breakaway group of 5 went up to 40kmh for 2km and I had 100m to bridge which was hard work, then 45 for a km, then hammer time at 50+ and the sprint began 500m out. I got my nose in front but wasn't on a big enough gear as one of the cycling club guys came through like a steam train. Good spurt of energy though. Winding down we approached a roundabout 300m later and bang, bike slid from under me and I hit the ground sliding thankfully away from the car behind me. The lads behind peeled me off the floor and didn't let me get back up until I knew where I was. Sore now but I was lucky. The ground was wet so I slid for a good bit. Nice raw hip and funky looking elbow and forearm (gooey enough for TLC from my better half). I had just retrieved the bike from the shop today after a service and all :rolleyes:. An ok spin despite the weather and the fall. Avg 31.2kmh including the fall and stop so we were tipping away. Garmin has gone nuts, flicking through screens and beeping constantluy and I can't switch it off boo :mad: 0
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