Showing posts from August, 2014

Race strategy for Challenge Vichy

So with my main 'A' race in less than a week it is time to review my goals and overall strategy for the big day.

My main race goals, in order of importance for Challenge Vichy are as follows:

1. Finish the race with a smile on my face after enjoying the whole experience
2. Getting a personal best at the ironman distance of 12:23 or less
3. Obtaining a sub 12 - hour finish
4. Running the full marathon distance (only walking through the aid stations), with a sub 4:15 time

My race strategy starts on the Saturday after our car journey down to Vichy. Once I have registered for the race and racked my bike I intend to top of my energy reserves with some decent nutrition. Not too much walking around the expo and an early night to get as much sleep as possible.

It will be an early start when I take on the first food of the day, likely to be some granola, nuts, yoghurt etc with some toast or a bagel. Just before the swim start I will take an energy gel.

I will start the swim easy, atte…

Taper time in Turkey

Well it is finally here - I am well into the taper period of training just 11 days from my 'A' race, Challenge Vichy - a full ironman distance event.And what better place to spend some time tapering than a week in a 5 star all-inclusive spa hotel in Turkey. Plenty of R&R and light exercise - swimming,  aqua aerobics, running,  and some gentle strength work in the gym. The only problem with such an excellent resort is the all-inclusive food and drink.  I am trying to be good, mostly going for the healthier options, whenever possible - I love fish, which is a bonus. Although I do accept I am on my long-awaited family holiday so I am certainly not living like a monk, ironman or not!One day I did probably over do it in the gym and as a result had a slight ache in my left shoulder.  Since then I am taking it nice and easy. I am writing this blog after 15mins on the bike in the gym, 15mins run around the resort estate and 10mins swim. Then 5mins in the steam room before heading …

Less than 4 weeks to A Race

During the week of the Brompton World Championships my legs (and generally whole body) felt relatively fatigued and so I was grateful for a few recovery days.

Last week my intention was to build the volume back up for the final 2 weeks before my taper period. So how did I do...

Well not too bad. I unfortunately missed the long Wednesday Club swim (1:30) but got in a decent 17km run and a 113km ride on the TT bike. In total a 15 hour week with no ill-effects and lingering fatigue.

The long ride was another dress rehearsal with tri suit, race helmet ('Sonic the Hedgehog' look), and nutrition practice. Going to go with the ZipVit energy bars (3x bars cut up in chunks) and some Macadamia nuts for salt/protein, together with a sports drink / electrolyte as fluid (probably High 5). When I put together my race plan, which I plan to post to the Tri Hard Training Blog in due course, I will re-confirm my nutrition strategy, not just for the bike but on the run.

So the ironman journey is…