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Swim, Bike, Run....if only it was that simple!
Comments
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Ben McKenna Cup - Balbriggan CC, Sun April 3rd
Race Report
I think it was P Gibbo that said road racing is a different animal...how right he was. Give me 'out and back' any day
Great experience today, lessons learned, good training physically and mentally.
My biggest mistake by far was doing a lap of the 28km circuit as a warm up
It is a tough enough circuit which we were doing twice. I knew that I had made a big mistake when I saw nobody else out there doing the same. I did it for 2 reasons 1) I wanted to do a decent distance today, treating this as my long weekend spin 2) I wanted to see what I was in for. I then got worried that I would miss the start so I had to put in a fair effort in the last 4km which was mainly uphill (it seemed anyway :rolleyes:). I had 2/3 mins to get the jacket off get my race bottle and join the others. Just as I did they were rolling out, I got in at the back of the group and asked a guy if this was the A4 group, he informed me that it was the A3/A4's, I made it phewww 
So it was handy enough for 5/6km until we got to the main road were the race actually started (I thought it already had :rolleyes:) Then bang we were off. I was feeling pretty good it must be said, never too far from the top of the group, comfortable I thought. Great being in such a big group, you don't even notice hills. Confidence was building. Then I hit a massive pothole and lost my only drink, 'great "I thought' still 42km or so to go :rolleyes: So this is how I was doing after 23.86km:
Time 42:51; Speed 33.4/60km/h; HR 145
I suppose it was just after the first lap that I first felt the pace. We took a right down narrow country roads, with steep inclines and descents, both of which I am not the best at. I noticed a gap appearing and once we got on a slightly better road I worked very hard to bridge the gap. And I did, but it took a lot out of me. Could have done with 2/3mins spinning at the back but we were then hit with probably the courses toughest hills and I was then a gonner. This time I couldn't catch the guys in front, I was on my own from then on.
Once we were back on the main road again I was motoring. A group of 3 caught me after 6/7min of being on my own. I stuck we these for about 5km and I was so grateful for the lift
Then we hit a small enough hill but it was one too many for me and I lost them. On my own again 
I plugged away, but I would have done anything for a drink. I started to get weak then and felt like getting sick. I was afraid to take my gel as it is pretty thick and needs something to wash it down, plus I thought I'd just throw it up again :rolleyes: (is this a record for rolleyes yet??:rolleyes:)
Anyway with about 8k to go a group of 4 caught me, I tried for about 30sec to keep on their wheels but I couldn't. Just wanted to be finished now. Anyway I decided to take the gel and glad I did as I instantly felt better. Rolled home then and was just glad it was over. Here was the last 27.57km:
Time 56:20; Speed 29.4/59km/h; HR 153
Not sure were I finished, I wasn't last in the A4, I know 2 that were behind me but I think that was it. I will have to check the bike out after that pothole, funny noises coming from it. Here are the over all numbers;
Dist 1:39:12; Speed 31.1/60km/h; HR 149/173
I was chatting to a Pulse guy after, he had to pull out after breaking his cleat. We both agreed that it is tough going but will stand to us during the summer. As I always say, suffer now reap the rewards later
So plenty to think about, delighted I did it and looking forward to some club races now during the summer.
Total Time 2:51
Total Dist 83.1km0 -
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Hi El D, saw you briefly at the start and end - i was going to say hi but you were chatting and then i had to rush off.
I wouldnt worry about where you came - loads would of abandoned (i seen a few) or got lapped, so dont be so hard on yourself. Fair play for finishing, that takes guts. You gave it your all based on how shattered you looked after the line. You reminded me of my first race up that hill when i was just so glad to see the line and it all be over. There is no pain like the pain doing a cycling race to your limits.
It was a very tough course and the A4 was well and truly broken to bits. Bit gutted i missed it but was enjoyable spectating from the top of the hill at the finish.
You ll learn loads from it and will stand to you. Holding wheels and going up hills at race speed is what its all about!
You're not going to like when i tell you that that's only the first third of that hill and the swords corduff race goes up to the top 3 times!! Great fun.
I'll see you at some of the races once i can sort my back out.
Cheers dude. Ya tis a pity you missed it, you would have done very well I'm guessing, you like the hilly courses. I thought there were more behind me alright, a lot more, so I was surprised not to see more riders in after me. I'm actually pretty content, I did my best on the day and I can certainly live with that.
In hindsight, on a course like that I think you are better off near the front and hopping on the break. It was always going to happen were it did thinking back. If you went with the group then you would have been dragged up any hill there was, well for most of the second lap. I did have the chance to join the front just before the end of lap one but I decided not too, thought I was being smart waiting-being patient.
Think I will be avoiding that particular club race too
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El Director wrote: »Ben McKenna Cup - Balbriggan CC, Sun April 3rd
Race Report
I think it was P Gibbo that said road racing is a different animal...how right he was. Give me 'out and back' any day Great experience today, lessons learned, good training physically and mentally.
My biggest mistake by far was doing a lap of the 28km circuit as a warm up It is a tough enough circuit which we were doing twice. I knew that I had made a big mistake when I saw nobody else out there doing the same. I did it for 2 reasons 1) I wanted to do a decent distance today, treating this as my long weekend spin 2) I wanted to see what I was in for. I then got worried that I would miss the start so I had to put in a fair effort in the last 4km which was mainly uphill (it seemed anyway :rolleyes:). I had 2/3 mins to get the jacket off get my race bottle and join the others. Just as I did they were rolling out, I got in at the back of the group and asked a guy if this was the A4 group, he informed me that it was the A3/A4's, I made it phewww
So it was handy enough for 5/6km until we got to the main road were the race actually started (I thought it already had :rolleyes:) Then bang we were off. I was feeling pretty good it must be said, never too far from the top of the group, comfortable I thought. Great being in such a big group, you don't even notice hills. Confidence was building. Then I hit a massive pothole and lost my only drink, 'great "I thought' still 42km or so to go :rolleyes: So this is how I was doing after 23.86km:
Time 42:51; Speed 33.4/60km/h; HR 145
I suppose it was just after the first lap that I first felt the pace. We took a right down narrow country roads, with steep inclines and descents, both of which I am not the best at. I noticed a gap appearing and once we got on a slightly better road I worked very hard to bridge the gap. And I did, but it took a lot out of me. Could have done with 2/3mins spinning at the back but we were then hit with probably the courses toughest hills and I was then a gonner. This time I couldn't catch the guys in front, I was on my own from then on.
Once we were back on the main road again I was motoring. A group of 3 caught me after 6/7min of being on my own. I stuck we these for about 5km and I was so grateful for the lift Then we hit a small enough hill but it was one too many for me and I lost them. On my own again I plugged away, but I would have done anything for a drink. I started to get weak then and felt like getting sick. I was afraid to take my gel as it is pretty thick and needs something to wash it down, plus I thought I'd just throw it up again :rolleyes: (is this a record for rolleyes yet??:rolleyes:)
Anyway with about 8k to go a group of 4 caught me, I tried for about 30sec to keep on their wheels but I couldn't. Just wanted to be finished now. Anyway I decided to take the gel and glad I did as I instantly felt better. Rolled home then and was just glad it was over. Here was the last 27.57km:
Time 56:20; Speed 29.4/59km/h; HR 153
Not sure were I finished, I wasn't last in the A4, I know 2 that were behind me but I think that was it. I will have to check the bike out after that pothole, funny noises coming from it. Here are the over all numbers;
Dist 1:39:12; Speed 31.1/60km/h; HR 149/173
I was chatting to a Pulse guy after, he had to pull out after breaking his cleat. We both agreed that it is tough going but will stand to us during the summer. As I always say, suffer now reap the rewards later
So plenty to think about, delighted I did it and looking forward to some club races now during the summer.
Total Time 2:51
Total Dist 83.1km
I was one of the two behind u , wexford wheelers jersey and a guy with a blue top !!!0 -
I was thinking about trying a few of these in the Summer but you have put me off now
When you are finishing well down the field I would be scared to see where I would come. Good report though the tactics appeal to me
The auld warm up can be a killer, I remember Dustys error in doing a 200m swim warm up in his one his first tris0 -
I was thinking about trying a few of these in the Summer but you have put me off now
When you are finishing well down the field I would be scared to see where I would come. Good report though the tactics appeal to me
The auld warm up can be a killer, I remember Dustys error in doing a 200m swim warm up in his one his first tris
O not at all dude! It was a great buzz being in the main group whizzing along effortlessly. I just made mistakes, the warm up and not being in place to go with the break.
It is alsoimportant to note just were we are in our training cycle. I'm still in Base phase with only one hill session last week and no interval or TT sessions done yet, and won't be until May. Certainly it hasn't put me off, only made me want to do more.
Was just checking the cal for more A4 races during the summer but it seems there are only track and touring events penciled in, but I will do some club races. Do it CW!
Mon 4th April
Nothing planned today, big day for the GF so I will be supporting her Week summary later. 0 -
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I was thinking about trying a few of these in the Summer but you have put me off now
When you are finishing well down the field I would be scared to see where I would come. Good report though the tactics appeal to me
The auld warm up can be a killer, I remember Dustys error in doing a 200m swim warm up in his one his first tris
There are Mayo League or Connacht League A4 races nearly every weekend around the place too. No excuses CW! 0 -
Well done at the weekend EL D. I don't think you'll make that mistake again! One very attractive thing about bike races is how cheap they are compared to tri and no issues like getting in to HoTW, etc. They are also damn tough. 0
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Good stuff there EL D, lessons learned eh. Nice to get a taste of it. Sounds like the hilly routes break up the A4s alright, you had some tough sessions in your legs from the week so the route found you out. Next time you can warm up in the frist few kms of the race 0
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^^^^^^Life is for living Ronan! Go for it, seriously I just made bad decisions, you will enjoy it and I'd imagine it can only bring you along.shotgunmcos wrote: »Good stuff there EL D, lessons learned eh. Nice to get a taste of it. Sounds like the hilly routes break up the A4s alright, you had some tough sessions in your legs from the week so the route found you out. Next time you can warm up in the frist few kms of the race
Ya great to get a taste of it, no harm done and I hope to get some more in at some stage. The hills found the weakness alright, my already heavy legs suffered but come summer time, as I near the Euro's they will be well rested WMD's
Tues Morn 5th April
Plan Strength/Core Session - 1 of 12 Maximum Strength Phase
Actual Strength/Core Session - 1 of 12 Maximum Strength Phase
So it's to the big weights now with 6-8 reps. Consists of squats/single leg step ups, seated row, core work and then work on my personal weaknesses - hamstrings and calfs. After 12 sessions I will replace with 2 bikram yoga sessions per week.
Had a go on a foam roller too, loved it, can't wait now for my own to arrive.
82 days until the Euro's......0 -
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Weds Eve 6th April
Plan FTP Turbo Session
Actual Nothing
Just spending time with the GF :cool:
Thurs Morn 7th April
Plan Gym - Core, some strength and roll
Actual Gym - Core, some strength and roll
So no more big quad weights. Nice core and rolling session. Only weight training now is on the weak calfs and upper back, stablising muscles.
Thurs Afternoon 7th April
Plan Run Session
Actual Run Session
Knew I wouldn't be able to make the club session (on the track for the first time this year) so text the coach for the session. So 200 x 10 starting with 90 sec recovery, then taking 10 sec off each recovery so that between the last and second last there would only be 10 secs. Meet a club mate and did it together:
1. 0:33
2. 0:33
3. 0:30
4. 0:32
5. 0:30
6. 0:31
7. 0:31
8. 0:32
9. 0:33
10. 0:32
Felt great today, good decision to leave the weights on the legs out, felt fresh and very lively. Good session really enjoyed it, the sun shinning in the park, happy days
Time 1hr
Dist 6km0 -
Fri Morn 8 April
Plan Club swim
Actual Club Swim
Felt great this morning, like yesterday nice, fresh and lively. So less volume in the pool did mean better quality and got drills in to. I find drills great, they really make me think and feel how a good stroke should feel. Did an interesting 8 x 50 wrong/right set. 25m swimming wrong (exaggerating my bad habits) then 25m nice, long strong stokes.
Main Set
4 X 100m off 1:45 X 2
1. 1:35
2. 1:42
3. 1:43
4. 1:44
Rest then;
1. 1:40
2. 1:41
3. 1:42
4. 1:44
Pace3d the second set better. Plan here is to get to 6 x 100m off 1:45 X 2, then bring it down to off 1:40 x 4. Confidence coming back
Time 1.20
Dist 2500mts0 -
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Sat 9th April
Plan Long Bike including hill reps - 4k run off
Actual Long Bike including hill reps - 4k run off
The Bike
Savage day to be out there. Shorts, no boot covers and no gloves was the order of the day. Glad I decided to wear the skins top though, it was windy and going at speed still pretty chilly-easy to get caught out these days.
I am at home this weekend so I needed to find a hill or hills to do my hill training. Exactly 20k from my house there is a hill on a relatively big hill on the Glenamaddy - Dunmore road. Funny all week I was thinking I would use this hill and in my head it was massive and I wasn't really looking forward to it, but once I went up it - it wasn't that bad. In saying that I must say after 9 repeats I had had enough. The hill is sharp at first then levels out only slighly then sharp again. So I decided to really attack the first part out of the saddle then into the saddle for the second part keeping cadence as high as I could. Once I made it up once I thought "that ain't so bad", so I had to do something. I decided to stay in the big cog for each of the 9 laps (4km per lap). The lap included a nice downhill section to in order to get back to the bottom of the big hill.
Felt strong throughout, a big change from last weekend, stayed in the big cog for all 9. I suppose I could have done 2/3 more if I had to but I stuck to the plan, anyway I still had 20km to home into a headwind and there were hills too.
By the time I arrived home I was feeling it, legs felt a little weak so a gel into the tummy and out for 4k run
Bike Numbers
9 Hill Laps Time 1:23:48; Dist 37.25;Speed 26.7/45.5km/h; HR 131/165
Overall Time 2:51:55; Dist 78.1;Speed 27.4/53km/h; HR 128/165
The Run
I put running shorts on and my runners and out the door. Really wish I had taken the skins off because it was really warm. Tried to keep a nice fresh cadence and that I did. Got into a lovely rhythm and tried to sprint finish the last 100m which I did :cool:
Run Numbers
Time 16:55; Dist 4k;Pace 4:13/km; HR 159/172
1st k: 4:12
2nd k: 4:03
3rd k: 4:15
4th k: 4:20
Good and enjoyable days work. Overall feeling good and these type sessions are not as much hard work as they were just 5 weeks ago or so 0 -
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Sun Morn 10th April
Plan LSR 18k
Actual LSR 17.8k
UP early this morning to meet two of my good mates from home, they like to get the long run in nice and early as they are family men. Two of them are training for Ballina Half. The last two weeks I concentrated on negative split LSR but this morning it was about catching up with the lads and even enough spilts. Legs were pretty sore from yesterday, I forgot to bring home my protein drinks and I felt it this morning. Unreal weather this morning and a most enjoyable run
Time 1:33:20; Dist 17.8km; Pace 5:14; HR 134/151;
So end of Base 3 Week 3....
Weekly Summary
04 Apr-10 Apr|# sessions|Time hh:mm|Distance kms
Total|10|12:40|157.3
Swimming|2|02:40|6,100
Cycling|2|03:51|109km
Running|4|04:05|42.2
Strenth/Core|2|02:00|N/A
Weight Watch
Last Week No reading
This Week 85km
Missed Sessions Watch
This Week 1
Altogether This Block 3
Overall 14
Decent week put in. Feel all the better for dropping the weights on the legs. This week is supposed to be a rest week but last week was <9hrs so I will keep the training up to Friday morning. I am away for the weekend then so Fri-Mon I will do only two easy 8k's because I will be flying to Gran Caneria on the Tues and ready to rock on the Wednesday for my biggest ever week of training.0 -
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Weds Eve 13th April
Plan Raheny Winter League 1 mile race
Actual Raheny Winter League 1 mile race
Well two weeks before christmas I decided enough is enough and I decided that entering a winter league might just kick me in action. I was 91kg and very unfit. My aim was that by the last race I would be able to actually race it, and so I did tonight. On the 9th March I did the same 1 mile race in 5:40, so tonight:
Dist 1 mile; Time 5:24; Pace 3:19/km; HR 166/177
I decided to try and stay as near to Mac as I could because he was going for a really good time. Easier said than done. I thought I would blast out from the start and see what I had in the tank at the end. The answer is not much because two guys got me in the last 200m, I am pretty sure that they were in my division too so a little disappointed as I had a chance of 3rd place in my division. Not to worry, another PB and another step on the confidence ladder. Well done to Mac who won our division (I'm pretty sure) For anyone who has not seen Mac running he has a lovely running style.
So a 16 sec improvement in one month I had no heart rate the last time out, pity as I think my ave and max tonight is low. Really it should be more 171/183 or so. mmmmm...prob because of last nights session.
So I did 6 races 2 3 miles, 2 2 miles and two 1 miles. I improved in all
1st 3 mile - 20:08 2nd 3 mile - 19:15
1st 2 mile - 12:36 2nd 2 mile - 11:54
1st 1 mile - 5:40 2nd 1 mile - 5:240 -
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Arrived on the Tuesday 19th at 16:00, hired a car from the airport, it was small, cheap and just about fitted both bike boxes and our gear, petrol also unbelievable cheap. We weren't sure about the car, extra expense and all that but it was the right decision for sure. It was 9pm by the time we got to our accommodation, got the bikes set up and fed. So it was to bed early. The next morning the training began in earnest. As expected some changes had to be made to the original plan, not much mind you but some tweaks. We found that 3 session days followed by 2 session days worked best.
Weds Morn
OW Swim
Our open water location was suggested by cunavalos, it was about 20k from our accom so the car came in very handy for this and also saved time. It was a safe location and was about 325m from one pier to the other. We did have plans when it came to the OW swimming but tbh we just ended up doing our own thing. Very little drafting practice. I think each of us were just happy to get time on our own and do our own thing. I concentrated on getting a feel for the OW and nice long strong strokes. I stayed bi-lat breathing all week. By the fourth morning I was getting a lovely roll, swimming more on my side, cutting the water and it felt good, effortless and controlled. Sighting was spot on and I was swimming straight anyway, probably due to the bi-lat breathing. My wet suit performed very well as did my new goggles. Thats about it on the swimming, just put in a good few km's over the week.
Total Dist 2,600m
Time 45min
Weds late morning
Track Session There was a track close to where we were staying, so in we went and did the planned session.
WU - 2.2km
Main Set - 10 X 400m, coming in on ave 80sec (lap was more like 410m!)
CD - 2.2km
Felt strong through out the main set. Pretty warm, 26/27 degrees but I don't seem to mind the heat that much.
Dist 11k
Time 01:15
Weds Afternoon
Long Bike
We made a huge mistake, going by the time on one of the bikes comps. When we set off it said 14:30 but really it was 16:30. We had bits and pieces to do/get in the bike shop before setting off, it was here that we lost all concepts of time :rolleyes: Anyway, we'd pay for that later. Cunavalos had suggested four long bike routes. The man is obviously an absolute animal because this was the toughest bike any of us have ever done...and this was the shortest one! I suppose the 3 of us are still relatively inexperienced cyclists. We headed east towards Puerto Rico, rolling big hills on the coast line and windy, challenging enough but grand. Continued past PR and the headed inland to Mogan. The climb really started there I guess. Just as we reached Mogan village I noticed something wasn't right-front tyre was getting flat. So we stopped and topped up (actually had no coffee stops all week! Just refilling our bottles stops and checking the map stops). It was a slow puncture so I decided to pump it up with a hand pump, should have just changed it at that point. Anyway, onwards and upwards! Climbing then for over an hour. Zig, zag, zig, zag, over and back, over and back. At one stage I looked down and could not believe what we had come up, amazing sight. Then half way up a slope my tyre went. So stop and change, luckily I bought two CO2 cartridges, they are a mighty job. It was now 7:45 and getting cold. Black clouds were rolling in too...and up and up we went. Every conor we where just hoping for the downhill section to begin. Eventually it did, we emerged just below Soria. I am not the best at descending and so it showed, the TT was not happy either Tiny, narrow roads zig zagging again this time downhill. My hands were constantly on the brakes, I just wasn't comforable and not at all enjoying it. Funny, I preferred the climbing! Anyway just as major cramps were setting in we approached near the bottom. 9pm and our decision was easy...we had to get a taxi :rolleyes: There was a little hut bar we 3 locals a bar man and a really pretty bar girl, we had a beer, a laugh (the relief was evident) and a taxi arrived 30 min later and brought us the 30k home. We ate well and slept even better! It was only 3hrs 10min and 63k, but the toughest cycle of our lives. I can't get it to load on Connect for some reason but I think the highest point was c. 1,400m.
We were all delighted that we did this route, and love to do it again but earlier in the day. One bike like this in the week however is enough if you have swimming, running and more biking to do.
Dist - 63k
Time - 03:10
Thurs Morn
OW Swim
Dist - 3,300m
Time - 50min
Scrapped the planned Max efforts on the bike, no point on those legs.
Thurs Afternoon
10 mile LSR
This was slower than I am used to as we were trying to keep together. It was painfully slow at times but we wanted to stay together until we got to know the area.
Dist - 16k
Time- 01:33
Fri Morn
OW Swim
Dist - 2,600m
Time - 45min
I then headed to the track for a planned 4 x 800m but the track was closed because it was good Friday, so straight into the next session.
Long Bike
Decided to go west towards the airport this time. Beautiful road surface, perfect. Although we didn't get near as high, we found a good 20 min climb and the head winds were very tough. I enjoyed grinding it out against the wind and that 20 min climb. There was a crazy/terrific 3/4k of new road, rolling hills and picked up serious speed here. Then, another puncture! On the way back we worked well together and picked up nice speeds. A very enjoyable spin.
Dist - 89km
Time - 03:21
20 min run off the bike
Dist - 4k
Time - 20min
Sat (Half Day)
An easy brick planned for today as we had a big day planned on the Sunday.
So 2,600m swim followed by 10k run. Enjoyed the run as it was aimless, we took turns leading and it was a case of follow the leader, great way to explore!
Swim
Dist - 2,600m
Time - 43min
Run
Dist - 10k
Time - 49min
Relaxed and enjoyed the rest of the day.
Sunday Morn
On our bikes for 8am for a 5 hour bike followed by 1 hour run off. Did the same bike route as Friday but went further, a lot further. Again very very windy going out, lots of climbs on the further section but again...so enjoyable. The perfect road surface means that you are not constantly being vibrated/shook. I really got the bit between my teeth as regards climbing. Keeping my momentum right through the hill by hopping out of my seat and powering over hills. Feel like a totally different animal climbing hill this year I'm delighted to say. On the way back in I hit a top speed of 66.5km/h on the flat! With the wind at our back of course Thing is if I had known it at the time I could have pushed more, just to see ya know! One of the lads said we averaged 60+ for 4/5km's!
Dist - 138km
Time - 05:05
55min run off
This felt tough at first but after 30 min myself and one of the other lads were able to up the pace for 15min or so before bringing it down again.
Dist - 11km
Time - 55:10
Monday Morn - Last Day
OW Swim
Dist - 3,300m
Time - 50 min
20k LSR
Horrible run, but myself and one of the other lads are evenly matched so we took it out. The other guy is IM training and he was happy out training it and his marathon pace. We ended up in a dead end after 9k, a really off road, dusty place, again great for exploration! Just like yesterday we picked it up in the second half, negative splitting the run.
Dist - 19.5km
Time - 01:38
And so ended our terrific week. We kept to the plan more or less, none of us picked up injuries and we are totally motivated for the season ahead. Most of all we enjoyed it. I wish I had time for a more detailed report but I don't. Also I had hoped to upload my garmin stats, maybe once I sort it out I will.
I prepared a 24 page document on this trip, everything from getting there to the schedule and planned routes. Thanks so much to Cunavalos who so kindly took the time and effort to put together all the info he had on the area. Anyway I am now going to update my doc and anybody who wants it is welcome to it...pay it forward and all that. Here are the numbers...
19 Apr-25 Apr|# sessions|Time hh:mm|Distance kms
Total|13|21:03|370.5
Swimming|5|03:53|8,500
Cycling|3|11:35|290
Running|5|05:35|72
Strenth/Core|0|02:00|N/A
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What I have done since returning....
Thursday Afternoon
A nice pool session with drills and some descending sets.
Dist 3,200m
Time 01:05
Fri 28th April
Plan 40k bike/2.5k pacey run off
Actual 40k bike/2.5k pacey run off
Legs felt sluggish on the bike but ok on the run. Kept a 4min/km pace for the run but was dying after it!
Sat 29th April
Plan 60k bike/2.5k run off
Actual 63k bike/2.5k run off
Really windy out there and cold too! Took it handy on the run as I have the Boyle duathlon tomorrow, 5k - 20k - 2.5k.
Phew up to date now, still need to have a look at where I am re my goals and objectives. And more importantly need to see where all you guys are at:cool: 0 -
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A beautiful Sunday morning dawned and it had a real race day feeling. This is what I love. All the prep the night before and the morning rituals, checking and re-checking that everything was in order. No forgetting my bike shoes this time I felt fitter and more confident than my first outing of the season and in truth hoped for a top ten and, having a pretty good idea of the course, a time of 1:05:xx.
Race stragey strategy was to run the first 5k as if there was nothing to follow and cycle the bike course as if...there was nothing after too. So all out really. My goal was to be running very uncomfortably on the second run, in Z5c type stuff, oxygen deprivation. Why? Well it's now time for the body to be re-introduced to this state and get used to it, learning once again how to race when it hurts.
This time around I was going to be there in plenty of time and do a proper warm up. Into transition I went and tried to find the best position for my bike. There were already a few bikes in there, the
Sligo lads (fine big men that they are! Must have spent the winter in the gym and on the juice ) they seemed to have cornered off the best location in T (basically where you would have little running to do with your bike in hand). However they were extremely generous with the space they were giving themselves! I said to myself "feck that...." I landed in and easily squeezed my bike in, waiting to see what the on looking Sligo lads might say. Nothing as it happened, I was up for it anyway Then I headed over to Ronanmac and his beautiful new bike. We chatted and had the craic for a bit and then it was time for a warm up. When I saw Ronan there I decided that if I could keep him in sight on the first run then I would be doing well (he's a strong runner). Warm-up was a simple 2.5k jog followed by 6 or so strides and 30 breaths on the power-breathe.
Race Report
Run 1
So off we set, after only 300m we were heading straight up a sharp incline, heart rate sky high straight away. A lovely trail run through the woodland. After 2km things settled and those who blasted past me at first were gradually coming back to me. That stopped though when Ronan was the next runner ahead, he keept it steady and so do I, I couldn't reel him in but was happy to be about 10/15 meters behind.
Run 1: Dist-5k; Time-19:41; Split Pos-15th; Pace-3:49/km (according to garmin)
T1
No problems here, still not the best at mounting but not too worried about that.
Bike
Horrible road in and out of the Forest Park but it is the same for all I guess. I passed a guy preet soon after leaving the transition area. Then set my sights on Ronan. His chain came off at the bottom of a hill, unlucky dude-worst place that could happen. So onto the main road and perfect surface. I was very surprised to see just how far the next competitor was up the road. So head down and do my best time. There was a serious crossed wind that almost caught me off guard a few times. At the turn around I noticed an old rival had re-emerged (not the friendlist of rivalries either). He was only 300m or so behind me, a beautiful trek speed concept and zipp disc wheel under his arse. So I needed no more motivation. I averged near 39km/h on the way back in and had clear day light in T2.
Bike: Dist-20k; Time-34:23; Split Pos-8th; Pace-35.4km/h
T2: Nobody in transition with me and no hassle (great support from the crowd too)
Run 2:
Pretty unevenfull, I knew my rival was only a minute or so behind so I pushed as much as I could. I was in ox dep for most of the run. Didn't pass anyone nor was I passed myself.
Run 2: Dist-2.5k; Time-10:18; Split Pos-joint 15th(with Ronanmac); Pace-4:08/km
Overall: Place-10/180 (top 5%) finishers; Time-1:05:28.
Happy with that, exactly what I aimed for.
While I was away training I noticed that my TT bike (not carbon) is quite heavy, compared to others in transition it is a very heavy indeed. I really like the bike anyway but I wonder what a difference a lighter bike might make. That is at least 2/3 years away so I need to forget about it :rolleyes:
While happy with my performance I would be lying if I said I don't want to do better. Truth is I do. Last year I got used to top 10% finishes but I want to progress. I feel this will happen towards the end of this summer but annoyed now how I let myself slip back so much during the winter, especially with my running. I want to take the next step-podium finishes. Anyway I am were I am now. My biking is fine and I believe it will get better. My swimming, well I am ha[ppy with tech but fitness and speed is not so good, therefore I am going to 4 sessions a week. But it's the running that I am really going to hit hard now. I plan to run at every given chance. Off the bike every time and once the summer comes along I will fit in 60 min sessions somewhere. I am now in the 3rd week of the first build phase and I have to start building now, upping volume and intesity, just for 6 weeks, two weeks taper and then I am on the start line in Pontevedra, Spain.
Now podium finishes are a long way off in reality and looking back at some of my goals/objectives for this year-well they were not SMART, many of you guys eluded to this in Jan-in a very polite manner it must be added. The running goals are particularly out of my reach, certainly for this year. But, starting today, I am going to get on the path to reaching those goals before Oct 2012. I feel determined, motivated and confident about this and raring to go, bring it on
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