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Chasing the Kona dream and a Mai Tai cocktail
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Yeah got away lightly, I think road rash could have been much worse if I did not have a few layers on, also there was a signpost pole not far from where I landed, would have been painful if I hit it.always bad to come off but positive side it could have been so much worse...When your first thought is "hows the jacket" or Bike you are usually ok, :rolleyes:
on the Ras Mumhan do you plan to ride a few A1/2 races before hand, I would suggest the Des as that baptism of fire, the start is fast and the rolling terrain rips the legs out of you and of course its a proper distance race.
p.s. hope the body is on the mend.
Ha very good. Will ride scratch with a1s and a2s in the league races and a few a3 races. Des is on the list alright, must start at looking to enter into some of the racesGet out and race a duathlon.. Jog, Hammer, Jog.
Too competitive to just jog the run parts
might be an option although have ran 3 times since August.sounds like you could do with a drop of that Chianti:) hope its nothing more than bumps and bruises and your back training hard in the next day or so.
What about the steak as well? Turbo tonight will tell me if this will be an easy week!0 -
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Solobally8 wrote: »How many times have you been on your bike RQ? :pac:
So far, in January, I have like equalled my entire 2014 bike time :P
(yes it's mostly been turbo but I could fall off the turbo quite easily)0 -
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Aliya Wailing Bench wrote: »Had decided to reschedule the session as it was so late but changed my mind and jumped on
...after being inspired by Anita doing her session even though she was tired and hungry
:D 0 -
Solobally8 wrote: »...after being inspired by Anita doing her session even though she was tired and hungry:D
That and the fact i did not want to get up at 5.30 am the following morning to get it done:)
Tues 13th
8km commute - short way in/out as roads are dangerous, crawled home in the snow as could not get a lift.
55min turbo w/Neuromuscular Power Bursts
Glad not too much time will be spent in Z7:eek:. Neuro power bursts for 30secs with 90sec recovery with a 3min recovery after every 5 with 15 of these in total.
These are short but by god they sting the legs as most efforts are 160-170 of FTP. Started off over 500w although last few in the last set of 5, dipped slightly under as the legs were tiring. Good session but not entirely happy with it until i hold 500w+ for all of them.
At least it feels like the weekends fall is not impacting as much on the sessions as i thought...or i am choosing to ignore it.
55mins, 215wAP, 270wNP (gap between AP & NP tells a story)
Wed 14th
1hr 45 silly o clock turbo
Roads lethal so usual midweek spin was switched to a turbo.
Nothing fancy just easy at 180/90w watching some Netflix, glad of the easier work after the short but aggressive sessions on Mon/Tues, legs needed this.
No commutes today, roads are lethal0 -
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Gorey perhaps? Going to do that one myself. No upper or lower limit either (i think)if choosing the Gorey; get ur entry in early as usually sells out very quickly.
A great race loved it every time I rode it.
Gorey does not float my boat, having watched and heard how hard the racing in RM is it's why I have reasons for doing it. I think I have made it clear I want to be a man of the RAS at some stage and this will be a good tester stage race (which might give me a reality check)
Not getting any younger!0 -
Aliya Wailing Bench wrote: »Gorey does not float my boat, having watched and heard how hard the racing in RM is it's why I have reasons for doing it. I think I have made it clear I want to be a man of the RAS at some stage and this will be a good tester stage race (which might give me a reality check)
Not getting any younger!
Believe me I agree you need to be racing with the "big boys" if you have any hope of racing the Ras (as I assume you do not want to be a number)
the option of the Gorey was just a thought to get you fast hard racing, and to give experience of navigating through a massive bunch (usually 200),
Or skip Easter and ride a good few A1 races and then race the Tour of Ulster.
just a thought:)0 -
Week 17 update
I will not even try remember day by day for last week. A bit of dejavu from this time last year with work going nuts again for the next few weeks & months, ah well.
Week was brutal training wise Mon-Fri, i was so fatigued from work (mentally) that i struggled doing any quality and just could not hit the numbers. Only quality sessions of note was 2x20 at 260-270w which was a struggle and tolerance reps 25ses/35sec for 10minutes done 3 times. Normally hold 360-370w for the on and 270w for the off, had to settle for 30w less on both. It really highlights how outside stresses can impact on ones training.
Highlights of the week was two runs, one on Wednesday whilst Ben did his training around the track. Threw in some 400s hitting 82, about 8-10secs slower than when run fit:pac:
Saturday seen Bens first 5k at the Oldbridge park run. He enjoyed it, i enjoyed it, twas great fun. He went off fast for the first 2k (sub 25 pace) but struggled in km 3 & 4k to finish in 28mins. He did somehow manage to push hard for the last 400mtrs and outsprint me.
Coming to the finish line a few run club peeps & Michelle with the kids warned me not to dare overtake and beat him...little did they know i was flat out sprinting at the time but could not close him down:eek:
Reckon he has a load of fast twitch fibres, coaches reckon he is more a track runner and 400-800mtrs could be his distance.
Total of 9hrs at the weekend, reflects how bad training was during the week!
11hrs 45
10.35 bike, 319km
1.10 run, 14km
755 tss
All fun and smiles
After he emptied the tank after his sprint antics
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Aliya Wailing Bench wrote: »Thurs 29th
5x5 building
First session in a while i can hang my hat on. Annoying day in work, I seem to do my best sessions when angry and taking out my frustration on the bike. 5x5 constant building from 300,320,340,360,380w, needed to increase recovery from 2 to 3 between each. First 3mins fine and last 2 hurt like hell but I was in the zone to suffer. Finished with 4x1 on/off at 420w/200w. Maybe I have not lost that much power since before Xmas or perhaps I just need to stay angry all the time:) Find out in two weeks for the first race of the season.
60mins, 269wAP, 304wNP
I call these my "f@ck you" sessions. Best ones I put down by a long shot!
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