Tri a bit of everything

Macanri

Great racing nomadic. You're maing a habit of scalping "the big lad" ... long may it continue for you!:D

Do you think your run suffered as a result of the Tues and Wed tempo and fartlek runs? Could they have still benn in the legs a bit?

Nice MTB, BTWay.

nomadic

Macanri wrote: »

Great racing nomadic. You're maing a habit of scalping "the big lad" ... long may it continue for you!:D

Do you think your run suffered as a result of the Tues and Wed tempo and fartlek runs? Could they have still benn in the legs a bit?

Nice MTB, BTWay.

The big lad wasn't tunney. He didn't do it, he was sick i think. I wouldn't say it was the runs earlier in the week. They weren't too hard. Maybe just a combo of a few hard weeks and lots of racing is taking its toll.

El Director

Savage stuff once again Nomadic. You are knocking on the podium door and no doubt with your desire and commitment it is surely just around the corner for you. Nice MTB and well ware, hope it brings luck!

nomadic

Leinster MTB XC League Round 1- Racing 795 Bunclody

I was racing in the S2 cat(2nd category) today and the category system is new for this year so I had no idea how it would work out. There was over 30 racing in S2 and from looking at the start sheet I thought I'd be mid pack. I started near the back and the usual fast start ensued but I reeled in lots on the long first fireroad climb and hit the first bit of singletrack just behind one of the top ladies. I made up a few more spots over the first lap and when I caught my clubmate morty on the 3rd lap I was surprised to hear him say we were 2nd and 3rd. We pretty much stayed together for the last 2 laps and came home 2nd and 3rd holding off a charge from another lad we train with on wednesdays from MADmtb. The track was a bit sketchy in places and I was brutal on the technical stuff but I was flying on the climbs. I had a few offs but didn't break my nice new carbon bike so thats a plus. I was toasted by the finish but I'm delighted to finish 2nd.

Total time 1.26.xx

ronanmac

Great stuff, nomadic, you're really flying it!

griffin100

Well done an a great result - it was a tough course from what I could see - I was marshalling along the really technical bit of single track before coming back out onto the fire road. Let me know your number and I'll see if I have any decent photos of you (I took a couple of hundred so I must have got you).

nomadic

Monday

3.39 mile recovery run in 27.03, 7.58 min/miles
My legs are definitely feeling pretty battered today. I have a new HR monitor so I tried to keep the HR capped at 140.

griffin100 wrote: »

Well done an a great result - it was a tough course from what I could see - I was marshalling along the really technical bit of single track before coming back out onto the fire road. Let me know your number and I'll see if I have any decent photos of you (I took a couple of hundred so I must have got you).

I was no 216. It was tough alright especially the first bit. If you were in there you probably got a pic of me walking/running:o. Great race from yourselves once again. You should apply to be in the NPS next year.

El Director

Congrats on your 2nd place dude, podium wasn't long in coming Well done.

nomadic

Monday Evening

2,100m swim
lots of 100's with a few longer bits thrown in.
I'm doing shag all swimming these days so I headed to the NAC this evening just to get any sort of a swim in. It was my first time in the 25m pool for a few months and it felt really short. The swimming was ok. Hopefully I can keep it at ok until the focus turns back to triathlon in May.

griffin100

There are links to a few different galleries here You are in all of them I think.

Good video this - you're close to the end

https://www.youtube.com/watch?v=mhHDNWh9fuM

at least you didn't fall off for the camera:)

nomadic

griffin100 wrote: »

There are links to a few different galleries here You are in all of them I think.

Good video this - you're close to the end

https://www.youtube.com/watch?v=mhHDNWh9fuM

at least you didn't fall off for the camera:)

Cheers,

I didn't fall that time around but I did make a mess of it on later laps. Thankfully the camera was gone.

shotgunmcos

Wow you are really posting serious results now nomadic. You are knocking on the door of a win and I hope you get it as it will be much deserved. Great stuff and well wear with the bike, she a beaut

nomadic

Tuesday

I forgot my shorts so my lunch time run didn't happen. Probably just as well.


Hill repeats session, 24.5km in 1.15.45, 19.3km/hr
20 repeats of somerton lane. Straight in, no kissing tonight. My legs were still feeling Sunday a bit but they were ok. Sunday was definately the hardest I've pushed my legs this year. I had the new HR monitor out. Average 146, max 181. I was hitting about 170 - 177 on the top part on most reps. The HR got down to about 105 heading back down the hill. They were all done seated except the last one. I think I found 7 repeats daunting the first week so its good to get 20 done. The legs are feeling strong.

nomadic

Wednesday

3.39 mile run in 22.19, 6.34 min/miles
I took off at a decent clip but was feeling a bit low with a mile to go so reigned it right back. I have no problem totally dropping runs for the next 5 weeks if there going to affect the cycling in any way. Avg hr for fast bit 164, 145 for slow mile.

57.2km group spin in 1.42.07, 33.6km/hr average
Handy paced spin tonight down in naas. Hr average 138, max 180. The last 7km it turns into a mini race. I jumped off the front early on and got a good gap but got to a roundabout and didn't know what way to go so I did a few laps of it until the lads caught up. They had a right laugh at that.

nomadic

Thursday

28.6km spin in 54.35, 31.5km/hr
Last nights spin wasn't hard enough so I went out again this evening. I had to test my new wheels anyway(Cheap prolite merano's). I just took it as a kind of tempo spin with minimal rest periods. I ended up doing about 5 laps around the Kyber loop heading up the Kyber. I finished off with Knockmaroon Hill. Avg Hr 153, max 177. I'm looking to get hills in as much as possible. I need to learn to embrace the lactic burn and power on through it.

nomadic

Friday

5.6 mile run in 35.41, 6.22 min/miles
I took off at a nice pace with comfortable breathing and tried to keep it that way. Avg HR 169, max 177. I felt a bit of a slump around Ballsbridge and the HR dropped to 160's as I slowed a bit but I was feeling good again after a few mins and the HR got back up to the 170's as the pace increased again. Nice run in the sun.

nomadic

Saturday

Staggs Lucan GP
Not a lot to say about his one. I did a bit of work on the front and tried to get away a couple of times but it ended in a bunch sprint. I didn't really get placed well so just sat up and rolled in. I don't think I'm suited to sprints. 57km I think, 38.8km/hr. Average HR 158, Max 183.

I cycled out and back so got a good 100k+ spin in.

hf4z6sqo7vjngi

nomadic wrote: »

Saturday

Staggs Lucan GP
Not a lot to say about his one. I did a bit of work on the front and tried to get away a couple of times but it ended in a bunch sprint. I didn't really get placed well so just sat up and rolled in. I don't think I'm suited to sprints. 57km I think, 38.8km/hr. Average HR 158, Max 183.

I cycled out and back so got a good 100k+ spin in.

Was there many there for this? I gave it a miss in the end and done my long bike session. Sort of glad i did now after noticing your avg pace:)

nomadic

Edison Wooden Haze wrote: »

Was there many there for this? I gave it a miss in the end and done my long bike session. Sort of glad i did now after noticing your avg pace:)

There was 280 for the 3 races i think, fairly evenly split between the 3. You'd be well able for that pace in a bunch looking at the speed you hit on your spin today. Nice spin to get in, i'd say you must have been cold.

hf4z6sqo7vjngi

nomadic wrote: »

There was 280 for the 3 races i think, fairly evenly split between the 3. You'd be well able for that pace in a bunch looking at the speed you hit on your spin today. Nice spin to get in, i'd say you must have been cold.

It actually was not so bad out there today, cold in the morning but brightened up further into the day. Happy to get the distance in, dare i say it felt ok.

nomadic

Sunday

68.5 km spin in 2.34.54, 26.6km/hr avg
I had planned some hard climbing up the mountains but I had a sore throat and I was a bit wrecked so I cut it short and took it handy enough. Still got some big climbs in but they were a chore. One of those days where you feel like you've a head wind no matter what way you go.

nomadic

Monday
Rest day

I had planned an easy run at lunch but had to fix a poxy puncture on the commuter instead.

Tuesday

4.5 mile run in 30.52, 6.51 min/miles
I planned about 7 min/miles pace so close enough. I've cut down the carbs a lot recently especially with lunch and dinner. I felt a little low on energy heading out and the run wasn't great. It's not nice running with no energy.

Hill repeats session, 16 x Somerton lane
I was feeling a little odd before heading out and had no appetite but stuffed some peanut butter sambos into me anyway. I was going to see how things went. The plan was 23 repeats but I was coming close to getting sick so called it a day at 16. Happy enough with that anyway. 25 next week. Done in just under an hour, 19.8km/hr avg.



I was trying to cut the carbs a bit to see would I lose any weight. I don't think I lost much and it's not worth running low on energy so I'll increase the carb intake a bit again. I don't think I need to lose any weight anyway. I'm 74.7kg which is heavier than a couple of months ago. I can't figure out the BF% on the scales. The high activity setting has me at 6.2% BF and the setting under that has me at 12.1% BF. I reckon I'm somewhere in the middle not that I've anything to base that on.

Good little vid of saturdays race here.

El Director

Hey Nomadic, first off I don't think you need to loose much if any weight. Me on the other hand, well I defo do! But I still stop short of cutting carbs out completely, just watching my portion sizes.

Was doing Somerton Lane on Saturday myself, but I've decided to go up the road a bit to Rugged Lane next time. Drove it tonight and the car struggled to go up it Have you ever tried it??

Get video, gives me an idea of what to expect on Sunday. Hard to recognise you or KB in all the gear!

nomadic

El Director wrote: »

Was doing Somerton Lane on Saturday myself, but I've decided to go up the road a bit to Rugged Lane next time. Drove it tonight and the car struggled to go up it Have you ever tried it??

Yea its a nice climb too. A bit longer than somerton but not as steep. It has a more even gradient though I think. I'm just a sucker for the pain of the kick at the top of somerton. I did some figure of 8 loops of the strawberry beds a few times last year taking in rugged on one lap and somerton on the other going down by westmanstown each time. I may give that a bash again soon as the evenings are brighter.

nomadic

Wednesday
5.6 mile run in 36.28, 6.30 min/miles
More energy problems on this run. My legs were feeling great and I set off with the plan of upping the pace for the last half. I started to feel the energy drop near half way and had to walk for 30 seconds at one stage. I got back to an easier pace for the last bit. Maybe I'm running too quickly but I shouldn't be having energy problems for a 5 mile run. I eat a scone and a chocolate bar at 11 with a coffee and a banana before I head out at 1. My brekkie is decent too. I'll try something bigger tomorrow at 11

56.9km group spin in 1.39.29, 34.3km/hr
Down to Naas again for a spin. The pace was handy again this week for the most part. It picked up for a bit around the middle where we lost half the group. The usual last 7km race was a nice bit of speed added in. Energy levels were fine. They always are on the bike. Avg HR 140, max 180.

nomadic

Thursday
1 hr 30 MTB spin in the park
I had a bit of a false start after snapping the the seat clamp bolt trying to raise my saddle after 5 mins. A quick pitstop home sorted that out. I got 2 good laps of the park in, about 30k I think. Did it just under race pace.

Friday
Nada. I had the 1 o'clock slump again so sat on my ass for lunch.


Saturday
5.21 mile run in 35.14, 6.45 min/mile pace
Disasterous run. I can't believe how crap my running has become in the last month. I suppose doing 10 miles a week will do that to you. Avg HR 168. It took so much effort to run at that pace. I ran sub 6's for 5 miles not so long ago and that was an easier run than this. Just 3 weeks and I can get the mileage up.

67.2 km spin in 2.02.08, 33km/hr
I got out and did the summerhill - kilcock route. Nice day for it apart from the wind. MTB race tomorrow so I only flogged myself a bit.

El Director

Hey dude, hope your race went well today. You have been knocking on the winners door recently.

nomadic

Sunday

MTB NPS1 Bellurgan Park, Dundalk
Today was the first race of the 7 race National Points Series. There was 60 racing in S2 today so twice the size of the last race. The course was 90% singletrack with a big field section to spread things out. There was a deadly drop and a gap jump aswell so plenty of places to cripple yourself. Overtaking was hard because of all the single track.

Anyway the start sent us through the field for a bit to spread things out. I started about 3 rows back and I was about 30th after the charge around the field and into the singletrack. The first lap was basically slowly crawling in a line behind 30 others. The drop spread the field a bit with lots of people taking the chicken run which added about 30 seconds. I got a bit of light from then on but my first lap was easy and a crap time. I got clear space on the second lap and some kind riders let me past so I nailed the second lap with a good time. I was in the mix now in the top 10. I'm fairly crap on the techy stuff so I just planned to stick to wheels until the field bit then pass people which worked. I was 6th starting the last lap and I got onto the wheel of the 5th place rider into the singletrack. I couldn't really get past so I sat on his wheel knowing I'd beat him in the sprint at the end. We were caught by 2 near the end and a couple of crashes from me saw them disappear. I caught up with the bloke I'd been following for the last lap and beat him in the sprint at the end but the other 2 lads came 5th and 6th. So I finished 7th. Happy enough with that. I reckon I need to get a bit more agressive and try and pass on the singletrack because I reckon I was being held up but what can ya do. Robin Seymour won the S1, still the king of MTB in Ireland, No one got close to him.


7th - 01:29:17
Lap 1: 00:24:00, Lap 2: 00:20:40, Lap 3: 00:21:58, Lap 4: 00:22:39

El Director

Well done on another great race Nomadic. It seems a world apart from the road and tri stuff we do, it would be nice some day to give it a go. The MTBing must really help improve your handling skills and hill climbing, do you think it transfers to the road stuff??

nomadic

El Director wrote: »

Well done on another great race Nomadic. It seems a world apart from the road and tri stuff we do, it would be nice some day to give it a go. The MTBing must really help improve your handling skills and hill climbing, do you think it transfers to the road stuff??

I'd say MTB transfers to tri fairly well. Its not like road at all. With MTB its all out or close to for an hour and a half. Its a bit like doing a TT where you've to pace it but still hammer it. You have to be on the ball aswell because you'll be on your ear if you get sloppy. The road stuff is all about the all out intervals with lots of easy bits. I suppose it's different if you get into a decent break but I've yet to do that. I've definately been more shattered after the MTB races than the road ones.