Upcoming races:
8th May - Cotswold Sprint Tri
In preparation for Wimbleball I went for a long run last weekend and managed 11 miles @ 9 min mile pace. This felt really easy from a cardio point of view, but my legs are out of condition for longer stuff and I was feeling aches in my knee and hip joints. I put in another 10 mile run this weekend that felt a lot better and did a sub 7:00 mile at the end so hopefully its just a case of building up the miles again. If I can run a comfortable 15 miles before Wimbleball I'll be confident in a reasonable, albeit slow, half marathon off the bike.
This Wednesday we did a 400m time trial in the pool, I managed a 5:58, but I'm not sure this was a totally fair reflection. I'd done a hard weights session the day before and even in the warm up I felt like I was swimming in jelly. I might try and do this again when I'm fresher. I've an open water 400m in the Cotswold sprint so I can compare times there. On Friday I did an almost continuous 4.6km swim on Friday, having to swap lanes half way due to club session, but I hit 3.8 km inside 64 mins which is consistent with my last long swim session. I think my swimming is going to be OK, but I'd like to see those times drop below 60 for the 3.8 km.
I finally managed to do a FTP test on the bike on Saturday, I downloaded a sufferfest video, which was really useful as I don't think I would have done a warm up anywhere near as sensible had I just gone for a 20 minute ride. In the end I managed to hold 285 w at a heart rate of 175 bpm. This puts my 1 hour FTP at 170 w, or a touch under 3 w/kg. Again, I'm not 100% fresh, so I'm confident I could probably have got things a bit higher. I will aim to try another one in the near future as they recommend doing three attempts to get a more accurate indicator. My legs were pretty knackered at the end of it and I think they decided to inflict some revenge when I was cycling up Gloucester road later that day. Perhaps they just wanted a bit of ventilation?
8th May - Cotswold Sprint Tri
15th May - Bristol 10k
5th June - Bristol Harbourside Tri
5th June - Bristol Harbourside Tri
25th June - Wimbleball Tri
Harbourside and Wimbleball are two of my three (A) races this year which means I actually want to taper and go into them rested - this means I lose two hard training weeks. I'm hoping to set a new PB for the Harbourside Tri and two of my friends are racing, Neil Bucknay and John Lenehan, along with Elisa who'll be doing her first sprint. John came third last year! So I don't think I'll be keeping up with him, though I'm hoping to go under 2:30 and preferably closer to 2:20. It will be the run that makes or breaks my time. I think Neil got 2:18 when he was preparing for Tenby, if I'm in that sort of range I'll be happy.
Harbourside and Wimbleball are two of my three (A) races this year which means I actually want to taper and go into them rested - this means I lose two hard training weeks. I'm hoping to set a new PB for the Harbourside Tri and two of my friends are racing, Neil Bucknay and John Lenehan, along with Elisa who'll be doing her first sprint. John came third last year! So I don't think I'll be keeping up with him, though I'm hoping to go under 2:30 and preferably closer to 2:20. It will be the run that makes or breaks my time. I think Neil got 2:18 when he was preparing for Tenby, if I'm in that sort of range I'll be happy.
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| 20 minutes of suffering FTP test |
In preparation for Wimbleball I went for a long run last weekend and managed 11 miles @ 9 min mile pace. This felt really easy from a cardio point of view, but my legs are out of condition for longer stuff and I was feeling aches in my knee and hip joints. I put in another 10 mile run this weekend that felt a lot better and did a sub 7:00 mile at the end so hopefully its just a case of building up the miles again. If I can run a comfortable 15 miles before Wimbleball I'll be confident in a reasonable, albeit slow, half marathon off the bike.
This Wednesday we did a 400m time trial in the pool, I managed a 5:58, but I'm not sure this was a totally fair reflection. I'd done a hard weights session the day before and even in the warm up I felt like I was swimming in jelly. I might try and do this again when I'm fresher. I've an open water 400m in the Cotswold sprint so I can compare times there. On Friday I did an almost continuous 4.6km swim on Friday, having to swap lanes half way due to club session, but I hit 3.8 km inside 64 mins which is consistent with my last long swim session. I think my swimming is going to be OK, but I'd like to see those times drop below 60 for the 3.8 km.
I finally managed to do a FTP test on the bike on Saturday, I downloaded a sufferfest video, which was really useful as I don't think I would have done a warm up anywhere near as sensible had I just gone for a 20 minute ride. In the end I managed to hold 285 w at a heart rate of 175 bpm. This puts my 1 hour FTP at 170 w, or a touch under 3 w/kg. Again, I'm not 100% fresh, so I'm confident I could probably have got things a bit higher. I will aim to try another one in the near future as they recommend doing three attempts to get a more accurate indicator. My legs were pretty knackered at the end of it and I think they decided to inflict some revenge when I was cycling up Gloucester road later that day. Perhaps they just wanted a bit of ventilation?
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| Ventilated Jeans? |
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