Showing posts from July, 2013

An easy week - a bit of an Achilles niggle

Not checked in for a while - sorry!
Been a bit of an easy week following my 'A' race last Sunday. Still have a bit of pain in my Achilles, not too serious but just a little twinge after any period of inactivity (i.e. getting out of bed) or at the start on a run (normally eases after first 1km). I originally felt it the day after I cycled up Ditchling Beacon on my friend's cyclocross bike when in my trainers. Hopefully it will simply get better with a bit of rest and some easy exercise and light stretching.
Need to sort my road bike out for next Sunday, which is the inaugural RideLondon 100 event. Ribble has inspected my frame but unfortunately is not willing to do any deal on a replacement even if I give them a decent parts order (new Campagnolo groupset plus wheels). I am now looking at two options - simply replacing the worn components on my Ribble Gran Fondo (bottom bracket, chain, cassette, chainset and cables) or using my company's Ride2Work scheme and buying a comp…

Vachery race report - good result but a few schoolboy errors

So today was my 'A' race - Vachery middle distance triathlon.

I was up at 4:15 and at the event for just gone 5am when registration opened. The atmosphere was nice and relaxed with some soothing tunes coming over the loudspeaker. So good so far.
When setting up my bike we heard that news that wetsuits were banned for Olympic distance and below but optional for the longer middle distance event. I would have preferred a decision one way or the other but now I was forced with a decision. I do like the buoyancy that a wetsuit gives you but am not much quicker wearing one. The race official persuaded me out of it and I walked to the lake and race briefing in my tri suit.  Looking around I realised most athletes had a wetsuit on so I bottled it and ran back to transition to grab my wetsuit - I had 15-20mins before my wave started.
First small mistake was coming back without any Vaseline or lube, which normally helps me from rubbing around the neck and arm area. Luckily Chris was on …

Dress rehearsal - brick session to finish off the week

Sunday morning and by 7:30am I was out with Tri suit, TT bike, 'Sonic the Hedgehog' aero helmet for a brick session in preparation for the Vachery middle distance event next week.
15min warm up, followed by 2x of the Southwater relay course (approx. 18km loops) and then 15min cool down. Full distance was done at pretty decent speed (above 30km per hour). After 1:35 on the bike I was back home and within a minute had transitioned to run mode. My ankles were a little tight to start with but soon I was feeling pretty good and was quite surprised at my fast run pace: 4:00 to 4:30 min. per km. It was approx. 22:30 at the 5km turnaround point. Definitely a little slower on the return run but all completed in just over 46mins. Hope I can maintain similar speeds on the bike and the run next week for Vachery.
Been a little light in training volume this week with just under 9 hours but acceptable. Next week will be even lighter as I taper for Vachery.
I did however manage to get in my mini…

More focus - preparation for Vachery

Last week was generally a better one for overall focus and training volumes. I managed a relatively decent 10 hours with a good mix of cycling, running and swimming. Still a little light on swimming, over the last month I have been averaging only a single swim session per week rather than my normal two or preferred three.
The training included some decent interval sets and a Vachery cycle loop, trying to getting more race specific prior to the 70.3 event in a fortnight's time.
I performed the bike interval sets on my morning commute (Tue / Wed) - following a 10 min warm up, 8x (0:30 all-out + 4:30 easy) with a 10 min cool down to finish. Still on the singlespeed bike but managed speeds of 40km per hour on the 0:30 sets. This week I plan on completing some longer interval sets of 4x  (8 mins hard + 2 mins recovery).
One of my runs included some hill reps, which should help to improve my strength further.
The Vachery loop was a sensible idea, which Chris, my old training partner, and my…

Evans Cycle Event

Brewin Dolphin hosted a fundraising evening with legendary cyclist, Sean Yates, at Evans Cycles (Brighton) last week.

There was a decent turnout for the event with the majority of the attendees being from Brighton Tri Club and Horsham Amphibians Triathlon.
The highlight of the evening was a Q&A session with Sean Yates. It was an interesting insight to the world of professional cycling with some good stories about Lance Armstrong, Bradley Wiggins and Chris Froome to name a few. 
When asked about what amateur cyclists could do to get faster Sean's top answers were lose a few pounds and train to improve power to weight ratio. He was also keen to recommend training by power and confirmed cycling had come a long way in the area of sports science.
All good stuff, made even better by a 10% discount on the night.
I noticed most of the Evans staff owned Brompton bikes. Since the event I have found myself investigating folding bikes and thinking how I could use one on my travels. Could …