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Showing posts from July, 2014

A much needed recovery week and BWC race report

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Last week's training was considerably lower volume than previous periods. I did however feel I needed it, hoping it would give me a short break before ramping it back up for another 2-weeks prior to the start of my taper for Challenge Vichy.I had intended to take 2 recovery days (Mon/Thu) but it ended up being 3 as I was unable to make the Club Handicap on Friday evening due to a bit of a family crisis (nothing serious) that arose a few hours before the race.I was however relatively fresh for the Brompton World Championships (BWC 2014) on the Sunday afternoon.The venue for the BWC was the Goodwood Race Circuit. It consisted of a run to your bike (pictured below), an unfold and then 4 laps totalling 15.2km. I knew the competition was going to be fierce. A large number of very fit looking Italian cyclists had made the journey over to the UK to compete in this iconic race.Keeping with tradition the race is a 'no Lycra zone' and you are encouraged to wear a shirt, tie and jack…

A little fatigued but hanging in there

Another big volume week in the bank. Highlights being my 5th attempt at running into work (28km plus) and another dress rehearsal on the TT bike at IM pace.The only issue was that 3 of the heavier sessions were on consecuetive days and by the end of the week I very much needed a break with my energy levels running low.So this week (fortunately down as a recovery week) started with a rest day on Monday.Tuesday's morning session was a strange one - a 15.2km time trial on my folding Brompton bicycle. Why, you may ask, a bit random and not very IM race specific?The answer is simply that I have a bit of a fun race on Sunday, although I need to treat it with some respect. I am competing in the Brompton World Championships, hosted at Goodwood Race Circuit. 4 laps totalling 15.2km but the rules are that you have to wear a suit and tie and of course ride a Brompton. My time on Tuesday for the 15.2km ride was just under 30mins, relatively respectable but only good enough for 170th position …

4 more weeks of peak training - plan of action

So getting closer... Only 4 weeks of peak training remaining followed by a 3 week taper before my 'A' race - Challenge Vichy (an ironman distance event).

This week is another big one in volume, although not as high intensity as last week, which included some intervals, strides and a full-on dress rehearsal cycle session (on tri / time trial bike).

In total 3 swim sets (two Club swims in the pool and one in the lake), 3 runs (one long and easy) and 3 bikes sets (again mostly easy), broken down as follows:

Mon - 1:00 steady run [DONE]
Tue - 2:30 easy-steady bike (commute)
Wed - 0:45 run/fitness set; 1:30 Club swim
Thu - 1:30 easy bike
Fri - 3:00 long run (IM pace)
Sat - 1:00 Club swim
Sun - 3:00 easy-steady bike (IM pace - TT bike); 0:45 lake swim

As it is all relatively easy training I am not taking a rest day, although will review as the week progresses.

With a bit of easy strength work / foam roller massage thrown in I am aiming for around a 15-hour training week.

The followi…

Great training week - feeling strong

It was one of those weeks - decent volume, great sessions, no injuries - ended feeling strong and wanting more.The highlights were a strong sea swim in choppy Brighton waters, an interval bike session and a Vichy dress rehearsal with tri bikes, tri suits and race nutrition.All in all a 13+ hour training week with some quality workouts.Looking forward to next week and maintaining the quality and keeping strong and injury free.Will check in soon with my plan for next week, which is likely to include another long run to work.

A mix of tough sessions and rest days

A quick round up of last week's training:

Generally it felt more like a recovery week than a 'run/swim' focus and I actually took 3 rest days in total - Monday, Friday and Sunday. In between those rest days were some pretty good quality sessions.

On Tuesday I was on the track with some easy laps mixed up with 2x Tabata sets. For those not familiar with the so-called 'Tabata' set, it is only 4 minutes of training broken down as follows - 20 secs 100% and 10 secs of recovery - repeat 8 times. They are quite tough sets, 2-3 in any one sessions is probably more than enough.

On Wednesday I had a little spin back home on the Brommie (fold up bike), leaving the car at the office. This gave me the opportunity to have another crack at running into work on Thursday. It was a glorious morning when I began my long run. I opted to run to the bottom of the South Downs, power walk up to the top, and then run the rest of the way into the office, a total of 30km. All went generally…