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Fingers crossed it comes good on the day MD, you have had more than your fair share of bad luck.0
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Fingers crossed it comes good on the day MD, you have had more than your fair share of bad luck.
unlucky in triathlon but lucky in life ;-)
injury wise i have been lucky enough i think so far, nothing that really lasted all that long when compared to others. the stomach is a real nuisance but ill try to put it to the back of my mind for now0 -
thurs
turbo
15 mins w/up
30*1 min hard big gear 1 min easy
15 mins c/down0 -
Hope tomorrow goes well. best of luck0
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Friday:
Swim:
400m steady
4x100m solid 15sec rest
4x50m (15m fast 35m easy) 10sec rest
6x400m steady with paddles bouy 15sec rest
400m easy
Run:
40min easy, a few twinges still in the knee
Saturday
3 hour turbo
Sunday
3km swim o/w
2 hour steady run, no knee pain on the run which is good, but was picking up the young lad and i got a sudden pain in the knee again so the problem is still there0 -
my bad luck continued for another week...so i'll keep it short
i had two public speaking work things on and was very busy with work, i get pretty tuned up mentally when i have to do public speaking, result was that i was like an insomniac tue/wed/thursday nights, sitting up in bed with my mind racing until 2/3am, this being compounded by me knowing this lack of sleep is causing havoc with me but that i cant lie-on in the morning even if i do get to sleep as the baby will be up for his bottle and then up again early and shouting the house down, a viscous circle. also got a runny nose and that was not helping the sleep any at all
this resulted in me being in full on zombie mode (but the public speaking went very well...) on race morning. but as athy is 10 mins away i was not going to miss it as i think the double olympic would be good prep for my IM later in the year.
training during the week did not go to good and the lack of sleep meant that sessions were slower but i kept active
the plan for the race was to do my best and try to get a good session out of it.
swim - 50 mins. this was not good and i felt weak, i considered getting out and calling it a day at some points but with the thoughts of feeling stupid for doing that i kept going anyway. not much else to say on the swim front, just kept to the bank on the way up and the middle on the way down
bike, again a steady effort and very comfortable all the way around, 2 hrs 8 mins, this is ok and on a good day it would be quicker. made up a lot of places. i counted myself in 12th at the first u turn and id say i passed at least 12 guys/girls by then. i think i was in 6th by the end. i have to say i actually enjoyed the cycle and it felt good to be making progress and it cheered me up some. i was not losing any time to the front either as far as i could see, again i was happy with that and i hope in whatever race i do next to really have a go on the bike if i feel good as i think there is a lot more there
run
plan was to keep it steady which i did and maybe run about 1hr 25 or so but ended up with 1hr 30. i hoped the knee and lack of running would not impact but my knee started giving me bother after about 10km and gradually got worse, finished it anyway and the knee is sore but manageable. it really bothered me on the final lap which is a pity, i think i know how to fix it so thats a positive
disappointed with the lead in to the race, i maybe should have said no to the speaking but its important to do it for work so the reality of life suggested that i do it. going to put the race to the back of my mind now and work on the knee and am looking fwd to arriving to a race in top condition (some time in the future when the baby is a teenager maybe :-)
one major thought i have had is that i need to spend more time on the bike and run0 -
Week starting June 11
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Tuesday:
Ride to and from the race.
BIke race.
Wednesday:
Bike:
20min steady
20min solid
30min best you can
Run:
30min solid off the bike
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
BIke:
10min warm up
40min hill reps big gear
10min easy
or
10min warm up
10x3min big gear 1min easy
10min easy
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:
20min warm up
2x15sec fast 15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
20min easy
Saturday:
Bike:
4hrs 30min steady
Run:
30min steady off the bike
Sunday:
2hrs steady run.
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Tuesday:
Ride to and from the race.
BIke race.
Wednesday:
Bike:
20min steady
20min solid
30min best you can
Run:
30min solid off the bike
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
BIke:
10min warm up
40min hill reps big gear
10min easy
or
10min warm up
10x3min big gear 1min easy
10min easy
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:
20min warm up
2x15sec fast 15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
20min easy
Saturday:
Bike:
4hrs 30min steady
Run:
30min steady off the bike
Sunday:
2hrs steady run.
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Easy bike to move the legs if you have time.
Tuesday:
Ride to and from the race.
BIke race. 24km TT
Wednesday:
Bike:
3hrs bike steady
Run:
1hr steady off the bike
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
BIke:
10min warm up
30min hill reps big gear
10min easy
or
10min warm up
8x3min big gear 1min easy
10min easy
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:
20min steady, 20min solid, 20min best you can.
Saturday:
Bike:
3hrs Steady, a bit of big gear work to keep some strength work going.
Sunday:
2hrs 40min steady run.
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Easy bike to move the legs if you have time.
Tuesday:
Bike:
15min warm up
30min big gear hill reps
15min warm down.
Wednesday:
Bike:
2hr 30min bike steady
Run:
1hr 30min steady off the bike
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
BIke:
10min warm up
4x20sec fast 40sec easy
15x3min hard 1min easy (alternate 1 big gear 1 race cadence)
10min easy
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:
15min steady
10x2min solid 1min easy
15min easy
Saturday:
Bike:
4hrs Steady, a bit of big gear work to keep some strength work going.
Sunday:
2hrs 50min steady run.
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Easy bike to move the legs if you have time.
Tuesday:
Bike:
15min warm up
30min big gear hill reps
15min warm down.
Wednesday:
Bike:
2hr 30min bike steady
Run:
1hr 30min steady off the bike
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
BIke:
10min warm up
4x20sec fast 40sec easy
15x3min hard 1min easy (alternate 1 big gear 1 race cadence)
10min easy
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:
15min steady
15min solid
15min best you can
Saturday:
Bike:
4hrs Steady, a bit of big gear work to keep some strength work going.
Sunday:
2hrs 50min steady run.
Week beginning 17th July
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Easy bike to move the legs if you have time.
Tuesday:
Run:
20min steady
20min solid
20min best you can
Wednesday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
Thursday:
BIke:
180km bike route of the Ironman.
Run:
45mins steady off the bike.
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Saturday:
Bike:
4hrs Steady, a bit of big gear work to keep some strength work going.
Sunday:
2hrs 50min steady run.
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Easy bike to move the legs if you have time.
Tuesday:
BIke:
15min warm up
45min hill reps big gear in the saddle, build into doing the big gear, use the first few as warm up
10min easy
Wednesday:
Short brick.
Bike:
30min steady, 30min solid, 30min best you can
Run:
30min best you can off the bike
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
Run:
1hr steady
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Bike:
10min warm up
6x20sec fast 40sec easy
30x1min hard big gear strength work 1min easy
10min easy
Saturday:
Bike:
4hrs Steady, a bit of big gear work to keep some strength work going.
Sunday:
3hrs steady run.
Monday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Easy bike to move the legs if you have time.
Tuesday:
Run:
1hr steady run. Just steady as you have a big day Thursday.
Swim 4km open water, long steady swim, push along if you feel good.
Wednesday:
Bike:
10min warm up
6x20sec fast 40sec easy
30x1min big gear 1min easy
5min easy
Thursday:
Ride 180km, try to eat and drink getting in enough calories consistently through the ride.
Run: 40mins solid but comfortable.
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:1hr steady
Saturday:
Bike:
3hr 30min Steady, Including 3x20min big gear efforts and after the big gear a 30min race cadence effort.
Spread it out through the ride.
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
Sunday:
2hrs 50min steady run.
Week beginning 8th Aug
Monday:
Bike:
3hrs
Tuesday:
Swim:
200m steady
4x100m 10sec rest
4x50m (25m fast 25m easy)
20x50m (25m hard 25m easy) 15sec rest
20x50m (25m hard 25m easy) with paddles 15sec rest
6x100m solid paddles
200m easy
Swim 4km open water, long steady swim, push along if you feel good.
Wednesday:
Run:
20min warm up steady
15x3min solid 1min easy
20min steady
Thursday:
Swim:
200m
2x100m
2x50m(15m fast 35m easy)
16x25m fast 10sec rest
400m solid with paddles
100m easy
16x25m fast 10sec rest
800m solid pull bouy paddles
200m easy
Bike:
15min build
4x20sec fast 40sec easy
2x20min hard TT effort 6min easy inbetween.
Friday:
Swim:
400m steady
3x400m build each one 20sec rest
3x400m build each one paddles 20sec rest
400m easy
Run:
15min
2x15sec fast 15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min steady
Saturday:
Bike:
4hr 30min Steady, Including 2x30min TT efforts, but don't have to be crazy effort, just a solid pace is good. Do them in the middle of the ride with at least 15min between.
Sunday:
3hrs steady run.0 -
long time no update, life has been busy so i just cut and paste the coaches instructions into the above log update
most but not all that training was done, I got the flu mid July and had a chest infection for 3 weeks so that was not good and training didnt go fully to plan. the young lad also got sick with foot and mouth and then a cold so more disruption there.
all in all I think i am in a good enough place and have the hardman IM distance race on saturday. I have no great expectations of myself i just want to get around the course. training this year has been not so ideal and im not as fit as i would have hoped but thats life.
first IM distance race and that has me nervous, i did the cycle course a few weeks back and a circa 50 min run off the bike, i did the run at what i perceived to be a pace that i could do for a few hours and it took me 46 mins to do 10km and i could surely have done another long run at that pace as i was feeling comfortable. If i got the run done in 3hrs 30 mins i think that would be ok for me.
anyhow all remains to be seen and it will open my eyes up I am sure but the aim is to finish it0 -
Best of luck on sat MD, hope it all goes to plan.0
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Well done great result0
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Pretty sure Hardman was the Long distance National Champs, if it was even more well done, 3rd place and a national champs medal? Hopefully you will get a chance to do a bit of a report.0
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Hardman IM distance race 10 hrs 34 mins
I have to say i really enjoyed this race, as others have said it is no fuss and a budget race.
swim 1hr 12
Swim did not go as i expected but i have lost my love for swimming and not surprised to not do as well as i hoped. The course was long by maybe 2-300m but still a poor enough swim. the choppy conditions didnt help me but it was the same for everyone. i never have swam well in choppy conditions as it seems to interfere with my rythm. in the end i was not too concerned as it was only a very short part of what is a very long day out.
bike 5hrs 18
I hopped on the bike after the swim and felt good, i kept a good tempo up until the main part of the Molls Gap climb was done and then settled into a long and steady cycle. all the while i was eating away at mars bars, nutri grain bars and drinking, i brought enough food and drink (2 bottles) to get to the special needs section after about 100km and took a refill and restock of food there. aim was for a bit more than 200 calories per hour. the best thing i did was put a sandwich in my special needs and this went down a treat.
I was on my own pretty much the whole cycle until the town before Glenbeigh (cant remember name) where i was joined by another guy. he lead the climb out of that town and then i took over and did the descent to Glenbeigh and pretty much the rest of the cycle until about 5km outside killarney when he went back to the front. at this stage i had a pretty stiff neck and was looking down rather than up at him ahead, he sat up for a drink, seeing this i sat up for a drink as i had got too close to him and wanted to back out of the 10m zone and TBH i couldnt be bothered to cycle around him, next thing up pops the TI guy for the first time all day and says something about drafting to me and then he buggers off
after cycling about 175km on my own or at the front to get a penalty for drafting although technically correct pissed me off no end, if he had looked at me for the rest of the race he would have seen what my modus operandi on the cycle was and that it was not an intentional offence. anyhow i put it behind me as i wanted to enjoy the day out and not let that spoil it
the aim getting off the bike was to not be tired out and have plenty left for the run and i think i did this ok considering it was my first time at the distance. i could have cycled harder and gone quicker but this may not have been a wise thing to do.
great cycle course in terms of the scenery and the hills although not easy are not hard either
run 3hrs 54
this was always going to be the interesting bit. the park is surprisingly undulating with a decent climb out of transition each loop and a good few ups and downs out beyond the castle
i had hoped to run 3.20-3.30 and set off on lap one well in control and running steady and lap one of 14km passed in 1hr 8mins, which was bang on target and also included a toilet break
lap 2 started in the same vain as lap 1 but as it wore on i was slowing down a bit, 1 hr 12 mins including a pit stop in the woods which is not simple with the number of people in the park ;-)
all the while i had been taking a gel every 20 mins and then after 20km coke
lap 3 was a disaster and was about 1hr 35 mins, i had to walk sections and died a slow death.
i was so happy to finish and really enjoyed the day. i was not as fast as i hoped but i did learn a few things about an IM that would allow me to go faster in the future i think. i had hoped to break 10 hours but the slow swim and bad ending to the run meant this was never on the cards. if i go back next year i would hope to have learnt enough from the day to reach that goal0 -
so after a second baby, a farm accident and 2 years cycle racing i am back at triathlon. i have signed up for Ironman Portugal.
Serious focused training (and swimming) will start in March when i have more time, between now and then i just want to get regularity to my training and restart the running. I plan to log it here to see what i am doing as i tend to forget it.
Sunday - 18km hilly and steady run
Monday - an hour steady on the turbo
Tuesday - interval running - 45 mins and later 30 mins steady on the turbo
Wednesday - 1 hour bike commute and 40 min turbo with 6*3 mins hard 2 mins easy
Thursday - 1 hour steady run0 -
sat 25th Jan
1hr 30 bike, 40 min run steady
Sun 26th
90 mins turbo - had a cold so nothing too much
Mon
90 mins turbo, cold still there
Tue
1 hour run including 25 mins hill repeats
Wed
1 hour turbo, cold not improving so taking it easier
Thur
1 hour bike commute and 40 mins turbo when home
Friday
cant remember but something was done!
Saturday
90 mins turbo, cold still lingering
Sunday
90 min steady run with a few hills
Monday
Turbo 70 mins with 20 * 1 min hard 1 easy with every second repeat in big gear
Tuesday
run 10 mins w/up, 25 mins hill repeats hard effort, 10 mins c/down with 20 mins steady turbo when home
Wednesday
for change went to gym to use wattbike, 10 mins w/up 8*3 mins hard 2 easy every second repeat in big gear, 10 mins c/down and 10 mins run steady on a treadmill type running machine
Conclusion is that i am not very fit at the moment, i hope the wattbike wasn't calibrated and was reading low watts otherwise its worse than i thought.....0 -
so, the month of February was a write-off with a chest infection and sinus problems, very little done.
back training well since 1 March. Cant recall exactly what was done but from the 16th its as follows (cut and paste from the plan):
Monday:
Run:
15min build warm up
hill reps.
20sec, 40sec, 20sec, 1min
1st set as warm up, then repeat for 30mins
10min easy
Tuesday:
Bike:
10min warm up
6x20sec fast 40sec easy
2min easy
12x3min hard big gear 1min easy
5min easy
Wednesday:
Run:
1hr moderate, push the last 15mins if you feel good.
Thursday:
Bike:
15min warm up
10x30sec fast 30sec easy warming up
2min easy
10x1min hard big gear 1min easyç
2min easy
20min best you can race cadence
4min easy
Friday:
Run:
15min build warm up.
5x6min medium ( a pace you can do for all 6 reps) 1min easy
4min easy
Saturday:
Run:
Longer ride, outside 3hrs or
Long turbo
15min moderate
15min medium in big gear
15min moderate
15min hard big gear, repeat 2x
10min easy
Sunday:
90min moderate run.
Monday:
Bike:
15min warm up
6x20sec fast 40sec easy
2min easy
10x2min hard big gear 1min easy
Swim exercises.
Tuesday:
Run:
15min warm up
35min hill reps, 1min up hard, down easy. But build into the first few as warm up.
10min easy
Wednesday:
Bike:
15min warm up
8x30sec fast 30sec easy, warming up.
3min easy
5x4min best you can race cadence 3min easy
2min easy
Swim exercises.
Thursday:
Run:
20min moderate
20min medium
5x3min medium 1min easy
3min easy
Friday:
Bike:
10min warm up
6x20sec fast 40sec easy warming up
2min easy
5x2min hard big gear 1min easy
2min easy
5x2min hard race cadence 2min easy
4min easy
Swim exercises.
Saturday:
Run:
90min moderate and hilly
Sunday:
longer turbo:
15min warm up
10min medium effort , big gear
5min easy
5x3min big gear best you can, race cadence 2min easy
15min moderate
15min medium effort , big gear
5min easy
5x3min best you can, race cadence 3min easy
15min easy
Monday:
Run:
15min moderate
2x15sec fast 15sec easy
2x30sec fast 30sec easy
2x1min fast 1min easy
2x1min 30sec fast 1min 30sec easy
2x1min fast 1min easy
2x30sec fast 30sec easy
2x15sec fast 15sec easy
15min moderate
Swim exercises.
Tuesday:
Strength:
Bike:
10min warm up
10x3sec fast 30sec easy
15x2min hard big gear 1min easy
4min easy
Wednesday:
Run:
15min warm up
36min hill reps, as, 20sec, 40sec,20sec, 1min, repeat. Up hard down easy
10min easy
Swim exercises.
Thursday:
Bike:
15min warm up
6x20sec fast 40sec easy
3min easy
30min best you can race cadence
5min easy
Friday:
Run:
1hr 15min moderate maybe a hilly loop.
Swim exercises.
Saturday:
Bike:
20min moderate
20min medium - hard, 50rpm
10min moderate
20min medium - hard, 60rpm
10min modertate
20min medium - hard 70rpm
10min moderate
Sunday:
Run:
20min warm up.
10x30sec fast 30sec easy, warming up
10x2min medium 1min easy
10min easy
Monday:
Run:
20-30min easy
Swim exercises.
Tuesday:
Road Grant Tours 3pm online bike race. its a bit like a zwift race, race was about 43 mins long on a hilly course, 334 watts average for 43 mins and 1st place in the race. A new and enjoyable experience and will race on it again at the weekend.
Wednesday (today):
Run:
1hr moderate - medium effort.
Swim exercises.0 -
Thursday:
Bike:
15min warm up
6x20sec fast 40sec easy
8x2min hard big gear
3min easy
20min best you can race cadence
5min easy
Friday:
Run:
1hr 20min moderate maybe a hilly loop if that works.
Swim exercises.
Saturday:
another RGT online bike race so:
warm up for about 10 mins and then into the race. No idea what to expect and it was very different from the first race, there were bots in this one along with real people, the bots seemed to be programmed to push the same w/per kg at all times, with the leader being at above 7w/kg with other bots pushing gradually less watts per kg. I didnt realise the set up at the start and ended up out the back of the main group in about 100th position, i rode hard for 5 mins about 400watts and gradually real riders were getting dropped and a bunch formed, the whole course is more or less uphill and i then simply treated it as a TT and rode about 350-360 watts for 35 mins and got up to 26th position before the RGT app crashed so race over
followed this with 15 mins steady, 15 mins hard in a big gear about 50rpm and then a cool down
Sunday:
Run:
20min warm up.
8x20sec fast 40sec easy, warming up
Hill reps
20sec, 40sec, 20sec, 1min, up hard, down easy between each, for 30mins
15min warm down.0 -
Monday:
Bike easy, 20-40mins
Swim exercises.
Tuesday:
Run: Am
15min warm up
10x1min up, easy down
10min easy
Run: Pm
15min moderate
30min medium
5min easy
Wednesday:
Bike: Am
15min warm up
6x20sec fast 40sec easy warming up
2min easy
6x2min medium/hard big gear 1min easy
10min easy
have another bike race this evening as a second bike session of the day0 -
Wed PM
RGT bike race, got chucked out of the race with IT problems
Swim exercises.
Thursday:
Run:
1hr 15mins moderate and hilly
Friday:
Bike:
Bike:
15min warm up
6x20sec fast 40sec easy
8x2min hard big gear
3min easy
25min best you can race cadence
5min easy
really happy with the 25 min effort watts
Swim exercises.
Saturday:
RGT bike race on the Paterburg course, race was 47 mins long, average watts 359 with a max of 476, for 1st place
Sunday:
Run:
20min warm up.
8x20sec fast 40sec easy, warming up
Hill reps
20mins of 40sec up, easy down
30min moderate,0 -
Monday:
Bike easy, 20-40mins
Swim exercises.
Tuesday:
Run: Am
15min warm up
20sec, 40sec, 20sec, 1min, up hard down easy for 30mins
10min easy
Run: Pm
20min moderate
20min medium
20min best you can
5min easy
Wednesday:
Bike: Am
15min warm up
6x20sec fast 40sec easy warming up
2min easy
30x1min hard big gear 45sec easy
10min easy
Bike:
RGT race, Borrego Springs course, very different from earlier races, pan flat course and made 2 big efforts to get away but to no avail. final big effort at 1.5km to go was too early and got pipped on the line and finished 2nd. legs ran out of gas but still a good training session and the big efforts left me panting like a dog at the end. not the most enjoyable race as a lot of time just twiddling my thumbs in the bunch. average power 319 watts, max 688 watts likely during one of the get away efforts
Swim exercises.
Thursday:
Run:
1hr 15mins moderate and hilly0 -
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Friday:
Bike:
RGT bike race on the Canary Warf crit circuit, warm up and then into the race
Not a great course and a bit boring to be fair, rode around in the group, 2 failed get away attempts, final one succeeded and stayed away till the end. Race length 37 mins, average watts 344, max 617 during one of the breaks
Then run 10min easy as warm down.
Swim exercises.
Saturday:
Run:
1hr 20mins hilly run, felt sick during this
Sunday:
Woke up Sunday morning with a sick stomach, ignored it and did the RGT Stelvio race
Finished 4th, race length 48 mins, average watts 364, max 489. did not feel good and died a lot at the end. felt terrible the rest of the day, stupid decision to do the race. at 82kg that race is never going to suit me too well, reality is that at the start i spent too long above 400 watts and that did for me especially on a day when i was not feeling good
Monday
Feeling worse, 1 hour steady on bike
Tuesday
30 mins easy run, feeling not good
Wednesday
a little better, 45 mins easy turbo
today - thursday the 30 April
bit better again, 30 mins easy run and ill try some easy turbo tonight when kids i bed0 -
Friday
feeling a bit better on Friday and signed up for the Triathlon Ireland TT league, warm up then straight into it. 2nd outing on zwift so i am far from proficient and I seem to only qualify for a basic bike and helmet and no aero gear. goal was to average circa 380 watts on a consistent basis, i think each of the 3 splits were 383 watts average so that goal was achieved, i worked quite hard, it wasnt a totally top end effort but not far off. i got some points but on a flat course with that watts i would have expected a better position, lads on less watts and less watts/per kg finished ahead of me. i am assuming they qualify for the better gear.
anyway onwards
Saturday
1 hr 20 mins run steady
Sunday
Racing on Zwift again, cant remember the course name, something like hilly lava, anyhow finished about 16th in the A group. got dropped on the final climb. I dont like the way swift outlines the course profile as i cant see where the hill ends, turns out i gave up about 20 seconds too early as the top was just within reach. also find it hard to pick out my avatar clearly when so many racing. oddly enough again averaging 383 watts for the race i think
Monday
Tried another zwift race, Innsbruck, finished 13th in the A group i think. dropped on the hill again, i used the remainder of the ride to practice the drafting feature and get better at that with the few lads in the 2nd group
20 min run off the bike0 -
I'm almost 100% certain you can choose from road bike, mtb and TT bike straight away. I chose a TT bike right before the event started. It was only the basic Zwift TT bike. I think you earn upgrades the more you use Zwift, but I only signed up to Zwift two weeks ago and the above three options were always open to me. It is a bit confusing how to choose a bike, and as far as I can tell, you have to in "Zwift Land" to swap. Once your loaded and ready to ride, click on the menu button in the bottom left corner. From there, there's a garage icon you click on to choose your bike. You can even do it mid ride if you suddenly find yourself switching from paved roads to more rugged terrain.0
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Yeah you get better bikes as you go up levels. You can also buy some using your "drop" points. Zwiftinsider.com is good to show what bikes and wheelsets are best. Also if you complete the Everest challenge (>50,000m elevation gain I think but you have to start the challenge for it to start counting) you get the Zwift "tron" bike which is one of the best you can get without having to be on zwift for months! Here's some explaining on it - https://zwiftinsider.com/tron-bike/0
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Tuesday
easy 45 mins cycle
Wednesday
AM run - 15 w/up
20 mins hill reps at hard PE
10 mins c/down
PM run - 1 hour steady
Thursday
Zwift Triathlon Ireland race 2. Finished 9th I think, 16 mins 8 secs and 393 watts average. not too happy with the results of the effort, the plan was to do the flat first 6km between 380 and 390 watts and then put in a big effort going up the steep 2km hill. i figured that this would yield better results, saving the watts for when i think i would get a better return for spending them. thing is that there was no big effort in the tank and i struggled to hold above 400 for the climb. no explanations and maybe i am overestimating my abilities.
i did beat a lad that finished ahead of me last week but i expected this due to the course and less gear advantage, narrowed the gap on others, lost to one other i think that i beat last week despite increasing the differential in watts - this is down to the climb i suspect because i am a bit fat
20 mins run after which resulted in a sore left leg, i am not flexible and it felt tight. back sore this morning (friday)0 -
Also if you complete the Everest challenge (>50,000m elevation gain I think but you have to start the challenge for it to start counting) you get the Zwift "tron" bike which is one of the best you can get without having to be on zwift for months!
Had to laugh, by coincidence I got the Tron bike the same day you posted this, having completed the Everest challenge but also having been on Zwift for months!:D0 -
I have been training and zwifting away the last few week no real highlights. i am having no success in the "A" Zwift races, its fine when the race is relatively flat and i can generally finish in the first 10 or so but always a few get away on even the small climbs, I havent raced that many courses, I think the Innsbruk one might be the most suitable as the climb is short. the volcano one the climb is just a bit too long and the Ronde one the climb is way too long. Still its competition and some motivation to put in a hard session, i get off after some of the races and I know that I have put in a hard effort. its a bit frustrating to see lads enter their weight as 50kg in Zwift and there seem to be a lot of very light cyclists!
The Tri Ireland TT race last week was back to Tempus Fugit, I finished 10th i think averaging 388 watts for 23 mins or so, i think there is bit more in the tank but not a huge amount. thats up i think about 5-6 watts from the same effort 2 weeks before.
I am not training that much, maybe 5-6 hours of turbo per week and 50-60k of running, I am finding it hard to put more time into it with no real races likely0 -
A short training update:
Training well and as consistently as I can manage, swimming restarted when the pool opened up again last week. 3 swim sessions done, fairly sluggish but there was some light on my Friday session, 4*100m paddles and pull coming in under 1.30, its not great by any means but some progress compared to the first swim.
I have done 3 tri club duathlons, 3km run 20km bike and 3km run over the last 5 weeks. Same course, race 1 54 mins (nice conditions), race 2 55 mins (windy) and race 3 54 mins (side wind on bike). Running is not good but cycling is good breaking 30 mins for the 20km with 3 u turns (course is 5km out and back *2) in each race, yesterday was 29.15 for 20km. So in decent cycling shape.
Cycling club have also held one open TT, 10 mile or 16km, 22 mins 3 seconds, enough to win it, doesn’t sound like a great time or speed but there is about 2km of the course with a elevation sufficient to sit up and speed below 30kph. Its good training and racing against cyclists has pushed me on over the last few years to get better at TT events.
Have signed up for the half Celtic Warrior so hopefully that goes ahead in a few weeks0
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