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 finally coming to an end once again - I have one more high volume week and then 3 weeks of taper before the race.

My plan for this last high volume week is as follows:

Mon - 1:00 easy run (or take as recovery day and add run to Tues)
Tue - 1:30 easy bike
Wed - 3:00 long run; 1:30 club swim + stretching
Thu - 1:00 easy bike + stretching
Fri  - 1:00 bike (turbo / intervals)
Sat - 1:00 Club Swim; 1:30 easy bike; 1:00 easy run + stretching
Sun - Either Club Supersprint event Or brick set + lake swim

In total another 15+ hour week including my last long run (IM pace - into work) and some multiple discipline days / brick session(s). Not sure if I will race the Club Supersprint event or not - it is an enjoyable race, a bit fast and furious, however not that specific to my ironman distance event and of course there is always a slight worry of injury, which I do not need just before my 'A' race.


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