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Budapest, Hungary Sept 8-12
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Wednesday 09/06/10 am: Swim session
50m*16 warm up easy
900m steady at 1:48 pace
200m*7 off 3:55 in on 3:25
200m easy attempting backstroke
3,300m total
I felt great. The 900 was a breeze as I went off 3rd in line and just drafted. Lead the 200s and stretched it out a bit. Stroke felt long and strong. Focused on a quicker and softer catch. Good session
Wednesday 09/06/10 pm: Cycling with the group 64km
The standard was higher with Cycling Club heads showing up. The pace was nifty immediately and had to be reigned back constantly. Quite windy out but in a big group you only have stints of maybe 2-3 mins at the front so its not too bad. I had to stop briefly to put chain back on and it took me about 3km pedalling hard to catch up again. Just when I had my breath almost back the pace lifted again. It was up and down for a while until 10km out from the 'finish line' when the wind up began. Some banter and breaks ending with a sprint to the line. Overall pace was 33.5kmh but that included stops at roundabout and the chain stop so probably closer to 35 I'd say. There was certainly no hanging about tonight and the legs felt it. Quite cool out too. Hr avg 132 but hit 170 on the sprint. Good session 0 -
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Thursday 10/06/10 lunchtime: Run around the quays 10km
10km in 43:39 so quite brisk for a lunchtime one. Avg hr 153, avg pace 4:21/km. It was warm and the hills were harder work than usual. I guess I was still feeling that cycle last night in the legs.
Thursday 10/06/10 pm 1: Turbo 30mins easy
Out of work late and decided not to cycle out to the TT seeing as how my legs felt at lunch and a 2 events coming up this weekend. Just put the TT bike on the turbo for an easy 30 mins to check my poition more than anything. Threw in 3*90secs at 300w, otherwise 200w.
Thursday 10/06/10 pm 2: Swim 1,500m TT
Since I bailed on the cycle TT I knew there was a swim TT going on so I headed down to that instead. Sub 25 was the swim goal for the year so that was on my mind. 400m warm up with a a few 50s at TT pace. Off we went and I just got stuck in leading the lane. I had to pass people a few times and it was often at the wall and we would all kick off together. I popped my head up early though as I had lost count, only 1,250 done. Crap back into it and the signs of cramp were ominous. Indeed they obliged in the last 200 as I tired anyway so I limited the kicking and didn't push aggresively off the wall. Good swim though, time 24:36 avg 1:38/100m a personal best and confident about the swim objective for the year (sub 25 in Budapest) . Pretty chuffed with that progress 0 -
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Wow mcos, what a weeks training so far. Especially that 1,500TT training objective! And still 3 months out from Buda...perhaps more time to come off that? Also isn't it great to cycle with experienced cyclists? Great in the sense that you can mimic their very efficient style.
Best of luck in the 200, don't forget to take time to enjoy the sheer beauty.
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El Director wrote: »And still 3 months out from Buda...perhaps more time to come off that? Also isn't it great to cycle with experienced cyclists? Great in the sense that you can mimic their very efficient style.
Yeah maybe I could improve betwen then and now and the wetsuit may help too. More importantly though at the start of this year I thought I'd have to swim my socks off to hit 25 by Sept and now that its quite likely I can hit that mark, I'm maintaining the target with a view to doing it with less effort than I originally anticipated, leaving more for the bike and run 0 -
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Saturday 12/06/10: Fastnet sprint Triathlon, Schull
I opted to drive down after work on Friday and glad I did as its an epic bumpy and winding drive. The weather was as perfect as you could want. Schull is a beautiful spot. There was no time to recce the course but I was relaxed and not bothered. It was a 'C' race and I decided to take it as it comes. The standard was going to be higher than I thought as I saw Kevin Keane and a few other heads hanging around registration. The race morning atmosphere was great. Blue skies and warm sunshine a significant factor.
Swim
The route was a triangle. After Valentia I knew a fast start can get you away from the messing (mostly) so that was the plan again. I tore off after the fast swimmers and got to the first buoy quickly. I then settled to a good rhythm to the next buoy picking up feet as they passed me. The second bout was about a 120 degree turn right and I got my line skewed after it. I lost the feet I was following and went a bit wide right. I sighted more regularly though and got back on line. I felt strong to the end and was pleased with the swim. 12:02 not bad. A bit slower than Valentia but then that was a straight shot whereas this one had 3 buoys to negotiate. I managed to miss the mats on the slip though and slipped getting out. Another guy from my club emerged beside me on the slip and with him being a better swimmer than me I knew I had a decent one.
T1.
Sharp little hill up the slip and into the school yard and another little bump up to transition. Transition itself was efficient but at 1:40 it was a longer run up to it than usual.
Cycle
You had to run up a steep hill with the bike before mountain at the top. The leap of faith was finer and I got my feet into the shoes straight away. It really makes such a difference and I immediately passed a few. It was a straight out and back towards Mizen Head and I have to say it was bloody tough for a sprint course. I made up several more places by the turnaround. The road surface wasn't exactly smooth and the hills were steep. I was passed 3 times on the return route by one guy who was generally motoring and 2 who made better of the 2 steep climbs. The first of which was right after the turnaround and the next about 4km from the end of the route, the worst places to have them! I have to get used to the TT bike on proper hills as this was my first time climbing with it. Thankfully the 2 steep hills were no more than 1.5kms. They did require the use of the granny gear though. The bike overall was good but 36:59 shows how tough it was and/or maybe it was a shade long. I arrived back to T2 in 8th. Pretty much just like 2 weeks ago in Valentia!
T2.
You had to dismount before the sharp drop down to the school which was fine but it was a n experience to lead the bike down with it picking up speed and you trying to slow down beside it! Transition was fine but with a little run up a bank on the way out a guy flew past me and tore down off down the road.
Run
I had run a bit of the course in a warm up and it wasn't too bad. A bit bumpy but ok. I glanced back over to the other side of transition as I left and nobody was in yet. I was in 9th and had a good minute at least to hold onto it.
I had not put the lock laces on the new runners so was in the old ones again as I figured it was only a sprint. I was immediately regretting being so lazy as I could have done with that extra bounce. I got into as good a stride as I could. I had a target about 50m front of me but he was pulling away. I decided not to look behind and I'd wait until the turnaround to see what the scenario was . No water on the way out though and I was gasping. I hadn't the chance to get my water bottle out much on the bike course as I was bumping all over the place and it was not pretty warm out with direct sunshine by the coast road. I didn't see a water station on the other side of the road either and it later transpired that the top 20 or so had gone by by the time they had water out. It was a hot sunny day FFS. Not on :mad: Anyway at the turnaround I was please to see that it took 20-25 secs before I spotted someone. The lead lady Joyce Wolf with a couple of lads in hot pursuit. About 30 secs later I spotted the 2nd lady Lizzie Lee who I know is a fabulous runner. The mission was now to hold on. I focused on cadence. I didn't have much more to give in the legs but I though that if I could just keep turning them over I could stay ahead. There was no catching the lads in front but I did start to close the gap slightly. I was gasping for a drink and completely over heating. There was a small but steep little hill about 1.5 km from the end which I was very tempted to walk a bit of. I looked behind and saw no one but kept the legs turning over. Within sight of the Finish as in Valentia I lifted the pace and actually started reeling the guy ahead in. I was well out of road though and it was more about protecting my position and holding off anything that might be going on behind me. Finished the run in 20:24 which again is not great but was a bit batter than Valentia. Importantly for the first time this season I wasn't passed on the run and I'm fairly pleased with that I can't believe they didn't have water on the run. Very bad form in an otherwise well run race. One thing I noticed about the winner (Kevin Keane .. again) was his incredible cadence on the run. Hmmm... I think also an investment in a running cap is in order. I don't run well in heat.
Splits
Overall 9th 1:12:41, S 12:02 (14) T1 1:40 B 36:59 (10) T2 1:36 R 20:24 (34)
Happy to get a top 10 in a National Series Race and can't believe my swim split :eek: That's the closest to the front on the swim I've been in any event and it was almost as good as my bike rank! I didn't hang around for the results but headed out to Mizen head to take in the beauty of some of West Cork. Written on the ground there is 'The End, Jo' ! Taking the route I had driven I was even more in awe of what the girl accomplished!!
Sunday 13/06/10: Wicklow 200
Early start for this one. Up at 0330 and out the door for 0400. I was still asleep eating the porridge! I was a bit anxious about this as although I have plenty of turbo work done I have precious few long rides and even less mountain climbing. I figured I'd just take it easy and get in with some group and get pulled around. Then I was over estimating my over-riding my gung ho alter ego there I got through it and in no small way to to guardian angels. The first of which was the toll guy on the M7. Stupid me figured, looking at a low tank on the way back from Schull on Saturday evening, that I'd just fill up in the morning. It didn't dawn on me at the time that I'd be leaving at 4am and it would be Sunday too! No stations open to my dismay. I prayed that Roscrea would be open. Nope. Through the Toll Bridge and the toll guy saw my jersey and wished me luck in the cycle. He must have seen one or tow bike racks pass through already. I replied 'if I get there, I'm low on fuel! He informed me that there was a 24 hour filling station in Portlaois and gave me directions too. Thank you thank you Mr Toll man guardian angel #1! It still took me 20 mins to find it as there is much happening in Portlaois at 5am on a Sunday Morning. Anyway, I got back on the road happy again and eventually joined the stream of cars with bikes attached on the M50. It resulted in me leaving Greystones quite late at 0740.
The first 30km or so flew by and I was happy out taking in the magnificence of the view up around Glencree. It was a lovely morning and loads on the route. Not really any groups though and I found even at an easy pace I was passing loads. The Sally Gap was hidden under a cloud which soaked the lot of us. I was greeted by Mloc123 and how he spotted me out of the mist is beyond me. I was climbing quite aggressively simply because I was cold and wet and wanted to get dry again. The weather improved after the second hour, however I began to have issues with the crank. Necessitating several stops and fumbling with Allen keys. It eventually fell off before Donard when I was standing up on the pedals mashing up a steep hill. I honestly thought I was done for day. I had to find a few bit that had roll down the hill also. Thankfully it was right beside some hillside pub that was closed but a nice couple from Monaghan had seen me fall off and between them , a phone call and a man with a wrench I was good to go again. It was about 30mins of faffing but thank you thank you thank whoever you are my guardian angel #2.
I was happy to arrive at Donard but not so please to see the queues. My own fault for starting late and not having the bike services this week as I intended. With the crank ok again I hit a stride for the second checkpoint in Rathdrum. I was stuck on my small ring which meant having to free wheel mostly down hills and spinning out a few times. The trio of climbs at Aghavannagh, Slieve Mann and Shay Elliot were all hard work but I had a lovely rhythm going and must have passed literally hundreds over these mountains. I was passed just twice going uphill the whole day. That alone gave me immense satisfaction! I learned how important cadence and rhythm are for hills. So many were barely turning the pedal and some were walking. The descent off Slieve Mann was nothing short of thrilling. I tucked in low and took the bends flat out. The road was lumpy in part adding to the adrenalin rush. The 3 climbs were one after another so by Rathdrum you were feeling it. However with just 60km or so it was the home stretch. I met a few friendly faces from Limerick Cycling Club but everyone was hanging around too long and I was anxious to get home to my bed.
Before I left I manually put my chain on the bigger ring as I thought that the big climbs were now all done. On the road to Avoca I met a nice guy training fro IMCH and we rode together for a while. He was a hoot. I picked up some pairs and small groups but seemed to be dropping everything on hills. I did get a nice draft behind 2 big guys for about 5km or so and we were motoring too. I had caught up with some of the earlier starters and there were fewer on the road at this stage. The climb just after Avoca was unexpected and just plain cruel! You thought you had the whole business end of the route put down so this climb was just nasty. I was surprised to be still ok after 6 hours in the saddle but I was really getting sick of hills. I was also wondering when the effects of the race the previous day would kick in. I kept eating and drinking all day for fear of bonking.
The last 30km was quite lonely. I was tired and not in the mood for any more random chats. I was just hoping I'd see a group up ahead or one would come past. I didn't sit in behind people at time but lost them inevitably on hills. I think I was so afraid of the hills from the onset that I just wanted to get each one over and done with as soon as I could! About 5km outside Kilcoole I group roared past with few of the friendly faces in it. I jumped on the back but as I had to shift down to the big ring for the Avoca climb, I was now stuck in it and pedalling furiously to stay attached. I lost them after a few kms and with just 10km to go the motivation waned and the legs wanted to give up. I cursed myself for being too gung ho on the hills and also for being impatient and not waiting for the group to head off from the last checkpoint. I saw a guy in front of me dive into a petrol station and I followed suit. We both grinned as we swallowed back chocolate and crisps and washed them down with coke. Another guys arrived in fuming after his 5th puncture of the day. I suddenly didn't feel so bad! While grazing on the sugar 3 pelotons passed on the road in front of me. I cursed my alter ego once again :rolleyes: The headwind back into Greystones was not fun but thankfully I finished before the heavens opened Overall it was a long day, out on the course for 8.5 hours and a shade over 7 hours of it cycling. I went up more hills in one day that I have done all year!
Slept like a baby last night 0 -
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shotgunmcos wrote: »Slept like a baby last night
Now I'd say that's a bit of an understatement!!
FFS MCOS, what are you trying to do to yourself with a weekend like that?
Fair play, great result in the tri, and a nice eventful day in Wicklow0 -
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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'??0 -
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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