Tuesday, July 12, 2011
It might be a tad long as it's my tri club race report but I thought I would share.
It was no small task just to get there and back on my own.
Found it difficult to unbox bike, get all my stuff to transition and back to hotel,
box bike afterwards to leave hotel room by 10am.
I refused to use the overpriced taxis and transfers and juggled both cardboard bike box and suitcase which proved to be harder than expected because the swiss seem to love steps and dislike lifts.
There were steps up to the train station both direction, up to the train itself, then inside the train. Airport is full of steps and the small hotel didn¡¦t have a lift, either.
Zurich is charming btw, beautiful location as well.
I¡¦ve run into two problems straight.
The fire alarm was beeping constantly in my room in need of new batteries
and my tooth crown have fallen out. Glued it back with superglue¡K
I¡¦ve found locals much more helpful when speaking german.
Not a nice start but at least got exhausted from it and slept really very well.
(Despite the tram station just under the window and the church bell over the road
signing every quarter of an hour once and every hour - that means 12 at midnight).
Slept well again and was full of energy in the morning. Loved the buzz in transition.
Admired the pros ¡V Ronnie Shildknecht seemed very relaxed -
and admired their bikes. They are very small frames btw, the first two women¡¦s bike (K.Thurig, E.Csomor) had even smaller than regular wheels.
The swim was very crowded from start to finish.
It was a run into water start which I¡¦ve never done before.
There has been a women only start which I used but soon we all got mixed up.
It was the most aggressive swim I¡¦ve done and it never settled down.
Sometimes I had to fight just to stay on surface although I swum very wide.
Maybe I just had been at an unfortunate crowded place I couldn¡¦t get out of.
There was a small island to run through and there was a queu in front of the ramp
with extra punching.
A huge huge ship also came very close in the second lap causing big waves.
I even got seasick from floating that much up and down but it went away soon.
All in all slowest swim ever for me by far.
There has been no race clock at all except at the finish line
(which you saw every lap on the run) so luckily I didn¡¦t know my time.
Took time to calm down in T1 after the stressful swim and started the bike feeling fresh.
Btw the bikes were racked very tight. From ¡¦head to toe¡¦ so the back wheels really didn¡¦t count but the drops were tangled with both neighbouring bikes¡¦ drops.
There was so little space the bikes maybe wouldn¡¦t have fitted in in their boxes.
Feared the bike course a lot. Mapmyride and ridewithgps showed me huge hills with steep, technical descents. I was told it was not so bad and I would make it but I didn¡¦t believe in it.
Just bought the bike last August, had to learn all those technical bits (clipless, tri bar, tyres and tubes, gears, tools, co2 cartridges) that come natural to cyclists but I had no cue.
I¡¦d like to thank you for all the good advice.
Had cadence related knee problems till April. I¡¦ve sorted it out at last, probably a bit too late.
I couldn¡¦t release my grip on the go so had to stop just to drink in the beginning.
Using tri bars or cornering was unrealistic at least.
My bike handling did get slightly better still I felt I wasn¡¦t ready.
I loved the bike course. A bit hilly, yes, but not too bad º
In fact I¡¦ve done a lot hillier in training.
After the Beast I knew I¡¦d make it if I got no technical problems with the bike.
I hadn¡¦t, although I was worried about a disturbing noise in the smaller gears.
There has been a huge thunderstorm lasting about 90 min with deafening lightnings and very strong headwind just as I¡¦d been on a long exposed drag called Beauty on the second lap.
(My two longest training rides proved to be very helpful after all.
The first bit of SRS Eastbourne was very windy - bike stopped on a downhill at Beachy Head
and it has been raining for 6 hours straight during Tour the Weald.)
Could hardly see the road from the heavy rain so had to be careful, there has been branches and puddles on road. Couldn¡¦t use the tri bars afterwards but it has been useful till then.
At my speed it¡¦s not that more aero but I felt the difference in the wind
and it provided me with another comfortable hand position.
It also held my third drink bottle as I thought I¡¦d have to stop for getting the bottles at feed stations and the less I needed to stop the better.
I was surprised how easy it was getting a bottle from a helper,
although I got soon sick from PBdrinks and sticked to water from then on.
Had a bento box for the bars and a gel bottle, too. Precious advice it was, thanks.
Nutrition on the bike is crucial for a strong finish. You must literally stuff yourself.
I actually counted the calories and carbs for my HIM and sticked to that amount per hour later in training. Unfortunately couldn¡¦t eat even close to plan during IM. I¡¦m sure I¡¦d have got into serious difficulties late in the marathon if I¡¦d sticked to my usual pace.
It¡¦s held on open roads but it was very low traffic and marshalls stopped cars at junctions and roundabouts.
There were no signs at all (except no aero bar descent signs) but marshalling on the bike route was very good by the time I got there - but two pros got lost. How could that happen?
Also at around 40k there has been a curb on course. It was on a descend, second part of a corner. I¡¦m not sure if I¡¦d have seen it without slowing down because of the ambulance. Poor chap didn¡¦t look good at all. There has been two more curbs to negotiate but not in corners.
Heartbreak Hill is steepish but quite short. Well, second time it seemed steep.
First lap was amazing but scary here. A¡¦la Tour de France the crowds are crazy leaving just a small gap to get through. My adrenaline level shot high as it was way too close for my liking.
Spectators were great throughout although the best ever crowds are probably
at Hastings half marathon º
The rain stopped just before T2, so I was lucky to run in brand new dry socks.
In T2 I¡¦ve heard Erika Csomor from Hungary would finish very soon.
Changed from cycling shorts to running shorts from my worst scenario bag.
It was no worst scenario, in fact I was all smiles and over the moon.
In the meantime Csomor came in 3rd after last week¡¦s 2nd at IMA.
She got interviewed straight away.
Another slow transition. Never mind. I made the bike cut off.
From now on I truly enjoyed every minute of realizing my dream.
Time flew by on the run because it¡¦s 4 laps with lots of turning points
and I got to see most people on my first lap.
Later it got less crowded and I chatted almost all the way.
Tri is the only sport I know of in which you¡¦re actually in the same race as the pros and the top age groupers. I loved it.
It got very hot again soon. Late in the run oranges, pretzels and soup were welcome.
And those wet sponges. They seemed extreme weird until I tried. Awesome.
It¡¦s not completely flat although it¡¦s a lakeside. There are under and over passes and there has been quite a lot of gravel, a lot of different styles of cobblestones, plain mud and even wooden ramps.
There¡¦s a bit more about the run at the end under ¡¦Journey¡¨.
Arriving to the finish line was a blast. The crowds were crazy.
The announcer must had a view on the arrivers because I¡¦ve heard my name minutes ahead
as he commented on (what I thought at the time) my sprint.
I¡¦ve heard IMCH was very well organized. I think this year there has been negative bits although with an event this big it might be expected.
.- Getting into transition to check in the bike was a nightmare.
(Had I known I just missed McKormack I¡¦d been even more upset)
- There were very few loos, 4 on the bike route and ~10 on the run for 2000 people.
There has been several urinals, which helped.
Should have been one at every feed station on the bike route but there wasn¡¦t any at Heartbreak Hill feed station for sure ¡V I know because I planned to stop to refuel at the top
and even asked for it. There has been one just before it but decided not to ride back down¡K
-After the race there has been nothing to refuel except PowerBar gels, bars and drinks.
Most people couldn¡¦t even look at anything PowerBar.
There wasn¡¦t even any water. I am slow and understand the cake was gone but no water???
Fortunately I had water and a protein bar in my drop in bag.
- Race director had been quite rude at race briefing.
He announced the extra 2 miles due to roadworks (steep decend and 66m! ascend) with a huge smile on.
He warned us he was the boss there and could do anything he wanted.
The 50 Kona qualifiers wouldn¡¦t get their slots if they wouldn¡¦t be there at the very moment he announced their name at the award ceremony. After one minute he¡¦d delete the name and the next finisher would get the slot.
He told us there has been huge debates over this in the past but as long as he was race director it¡¦d get allocated this way. His approach simply annoyed me.
- Splits are clearly wrong
- Finisher T shirt is most ugly ¼
No one could have foreseen this 2 years ago.
In July 2009 I was 223lbs /over 100 kg with four young kids feeling very miserable.
I wanted to do sg with my looks. I saw all the runners in town and decided to give it a go.
I¡¦ve never done any sports before and realized I couldn¡¦t run with that weight on.
I started swimming. Could do sg similar to breaststroke but couldn¡¦t do the front crawl.
I learned it from the web (goswim, swimsmooth) then joined the Marlins in Sept 2009
still not able to do one length. Jon didn¡¦t want to have me but I¡¦d been desperate by then.
In Nov 2009 I started jogging. Taking up running for the first time in life is very rewarding.
I¡¦ll always remember my first jog ever. It didn¡¦t last a minute. Improved every week.
In Jan 2010 I went down for a swim on a Thursday night. Joined MSTC that night.
March 2010: HM (Hastings)
May 2010: Marathon (Essex)
Aug 2010: bought a bike and entered IM Switzerland
May 2011: HIM (Marshman)
July 2011: IM Switzerland
In the meantime all my boys (3) started swimming with the Marlins ¡V and they¡¦re good at it!
July 2011: my husband¡¦s first tri (Oly)
July 2011: hubby has entered IM Austria !!!!
Both Claire and me shared our journeys to IM.
Her journey is really heart warming and extraordinary.
I¡¦m sure there are a lot more great stories out there among Ironman finishers.
I think anyone can do it (I mean at the ¡¦just finish¡¦ pace) with a bit of determination.
A reason to do it helps a lot, too.
I did have an awful lot of smaller problems with cycling all season.
Mostly knee ligament issues but I also went down on ice in January hurting my shoulder
and got stung by a vasp on the eyelid on my very last ride before IM. My eyelids got swollen,
I had trouble just to get home and half my face was painful for days.
These difficulties can be overcome, they probably made me even more determined.
It might not be for everyone, though. It¡¦s either slooow or very tough.
I do enjoy being slow on my own and relaxing.
Also I think I couldn¡¦t get much faster. I tried but don¡¦t enjoy intervals at all.
I must be a longer distance type because I start to feel really good only after about an hour.
It doesn¡¦t take that much time if you use your time wisely.
Indoor trainer is unfortunately a must for time saving.
Less than an hour on it makes me tired every time. If I¡¦m really pushing it 20 min does it.
You don¡¦t have to run a lot for an IM marathon finish. 3 shorter runs a week is enough.
(Less than 4-4.30 must be different.)
I¡¦ve averaged only one run a week plus a 15min brick run every other week this year. Sad.
Last year I¡¦ve been running a lot. But you¡¦ve got only so many hours a week.
I love swimming and prioritized cycling because I wasn¡¦t able to hold the needed speed for even half (or quarter of) an hour in the beginning. So running became last and got dropped week after week.
I did 2 marathons and several HMs before so I knew I would manage it somehow.
During the run I couldn¡¦t know how much more energy I¡¦d got or whether my digestion would last and I wanted a sure finish.
In March during a longer brick session I collapsed. A complete stranger called my hubby.
I even had gastrointestinal bleeding. Most scary.
My hubby got home unexpectedly early. I¡¦ve just eaten my curry but forgot about it and decided to use the extra time for training. Felt good. Pushed it.
It happened in seconds. Didn¡¦t really have time to react. I felt falling down and blacked out.
I guess I¡¦d pushed through severe hypoglycaemia because I couldn¡¦t digest the curry on the bike and wasn¡¦t eating either as I¡¦ve just eaten¡K
Didn¡¦t dare to run for quite a while after this.
After seeing so many people sick on the first lap (light coloured shorts in an IM marathon look really disgusting with brownish filling) I decided to go deliberately slower.
My Garmin was most helpful with pacing. Finishing time really didn¡¦t matter.
Most probably I couldn¡¦t have been much faster anyway.
It was like a good party, enjoyed every minute of it.
I was surprisingly well on Monday but always had trouble on the Tuesdays after a long Sunday ride. It¡¦s Tuesday evening now and I still have no muscle or other pain at all.
Next time º I might push it having a time goal in mind but I didn¡¦t want to risk
my first IM finish. I did sprint the last km.
Thank you MSTC. You¡¦ve been helpful sharing your experience.
Got lots of inspiration from you along the way.
Sunday, April 10, 2011
IM dream gets further and further in the dream category :(
I push the cycling because I'm not good enough at it. I mean I probably won't make the bike cut-off in July. So I push it and keep getting injuries. Worse and worse injuries.
I had jumpers' knee end of last year and my left knee is hurting ever since.
I know the reason is my low cadences, so I'm working on increasing my average cadence.
I'm just a very weak cyclist, it's hard for me.
So cycling being my priority I have hardly run at all. After a long winter break took it up again
two weeks before my half, actually during most people's taper time...
I'm always doing this undertraining thing. Still managed a PB, but it has been a flat route (Brighton) and my previous PB was on a hilly course. Anyway I was quite surprised.
Then had a hard long ride on Monday and again on Wednesday followed by a run. 23rd of Feb.
I was not supposed to train on the Wed but my hubby came home very early and I went out.
After having my (curry) lunch. HUGE mistake but I havn't known it then.
Maybe it was because of my general tiredness, but I blame that lunch.
I was full, so I havn't eaten my usual gels/sport drinks just water.
And I probably couldn't digest the curry cramped on the bike, so I developed hypoglycaemia.
The thing is I was feeling OK, usually having a high during a long run, I even pushed it.
It happened very fast, only had a minute or so to react. I felt tingling in my hands and feet, then dizzy. I knew I wouldn't get home on my own. No mobile with me, bummer.
I usually go out with it. Only had time to knock on a door and tell my hubby's phone number
and I went down. I was very lucky I was running in urban area and that the man was at home
and remembered the number and dialled it. It must have been a complete schock for him as well as for my hubby. Later I thanked him.
I blacked out completely, pood and peed in, and had intestinal bleeding as well. Most scary.
When I gained back conciousness I was in a severe abdominal pain from ischaemia, low blood flow in the guts. It took several hours getting better and took me two weeks to recover. I couldn't eat well in the week after and was very shaky and even two weeks later I was afraid of running. Or cycling.
I started cycling indoor but had a prescheduled longer ride. Was scared still did it.
It was very hilly, 10+ big hills, 15-20%, some of them quite long.
I got tired, my cadence dropped and on the last hill I felt and heard a click in my bad knee.
It was the medial collateral ligament. Partially torn.
Next day it looked terrible, swollen and bruised and painful.
Two weeks complete rest. Slight improvement. I couldn't swim with it just with a pull buoy -
my legs were floating after me. I still swim that way. Whenever i try to kick my knee flares up.
So I don't. But I'm competitive and a relative good swimmer so I wanted to keep up with the guys in the lane. I did. After a couple of weeks of "pulling sessions" I hurt both shoulders.
Last week I had my longest ride ever. 85miles.
IM is 112 miles-180 km. A lot longer. And a lot lot hillier.
And I'll need to go faster to make it. Is it still possible? I'm not sure.
Could stick with moderately higher cadences in the first part. Around 100km I got tired.
Cadence dropped. Speed dropped. A lot. At least it wasn't hilly this time.
Average speed was 20.6 km/h netto but with the stops (loo, feed and traffic as well)
my overall speed was as low as 19.2 km/h. Very very slow, even for me.
I managed to came in last. I saw the delight in the eyes of those who passed me in the later stages. They must have all thought they had been the last till they passed me.
At least my knee wasn't acting up. I was sure it would
from a ride this long but the lack of hills and the higher cadence done the trick.
I'll try to stick with it from now on.
I the meantime I developed a bone growth on my ankle. It started end of last year.
Was painless at first. But grew bigger and bigger. It's huge now, as a walnut, sticks out a lot.
My shoe's getting ill fitting because of it. I think I'll have to show it to a doc soon.
So lots of injuries. And I had entered a marathon last year.
I've had only four runs in since the half in February - during 8 weeks!!!! Because of the injuries.
Although one of those had been a 20 miler (32k) it's still not enough training for a marathon.
Even I wasn't sure, and I'm completely mad, you know this by now.
Thought I would do only 20miles again and stop. Because injuries are more common when you're tired (as in the last 6miles of a marathon).
It was a huge race (Brighton Marathon). Huge crowds. There was no way I could quit.
Last year I've run my first ever. After very little training, only 9 weeks after a half I've done but I enjoyed that half a lot and decided to run a full that evening. Couldn't find a later marathon. So I've done it and it was a success. Enjoyed every minute of it.
I was a bit undertrained even then although I did a 16 and two 20milers in that 6 week period. And I had two more short runs weekly, too. And then I had a 3 week taper in.
All in all better prepared than this year.
It was a small race, 500- runners. I wasn't prepared for a big city marathon's huge crowd- it propels you forward.
My knee acted up at mile 2!!! Was in pain till mile 14. I really almost quit.
But then the pain has gone. I did it. Even enjoyed it.
No PB this time but quite close. 4.48. Even had two loo brakes in, what a shame I had to.
I shouldn't have drunk in the last hour before the race at all, I have a small bladder.
Next time I'll only drink after 5-6 miles in a race - note to self.
But it has been a hot day today. I did what I thought was best. I drank. Got overhydrated.
Still 10.56 min/m according to my Garmin.
I couldn't pick up the pace the last 4-5 miles as planned, was tired.
In running you can't do better than you've trained for.
Even this was quite good for the training I've put in.
All that cycling must have somehow still helped my running.
Not with the injuries but as cross training.
I still think I could have run a PB this year without the cycling.
Next year I'll concentrate on swimming and running. I'm no cyclist.
I'm at home now icing my knee like crazy after an ice bath.
And watching Ironman South Africa on ironmanlive.com :)
Oh, the cut off time is an hour longer than in Switzerland.
I'd need that extra hour. At the moment 16hours + are coming in and
they are in much better shape than me, mostly sporty looking young male athletes...
And Switzerland's course is much much hillier.
No undulations, plain big hills.
I'm bad both on hills and downhills :(
What was I thinking entering that???
Tomorrow I'll know if it was very stupid crazy or just simply crazy
to run a marathon on a bad knee.
No more long runs for sure till autumn.
Well, apart from the half ironman in May and the IM CH in July
-if I get to run it at all.
Hubby took these today. Sorry, couldn't turn them.
You see, still overweight
yet looking better than ever, I mean in the last 10 years, after the kids.
Did I mention my absolute non-exceciser hubby took up running.
I'm so very happy about this.
He never ever did any sports apart from PE at school...
His resting HR was over 100 bpm. Most unhealthy.
Now it's 60. Will get even lower for sure.
He started weight lifting and lost weight fast, then took up running as well.
Did his first half three weeks ago. 1.54. (my PB is 2.12.......)
He already plans to PB it because he really didn't push himself.
He didn't see the point in it at the time, just wanted to finish, only once.
Now he wants to get faster. He-he.
And he already entered a marathon. On the 2nd of October.
Saturday, February 12, 2011
Life got busy, it always does.
No way I can blog every two-three week how training went with great detail.
I'm more than happy if I get half of my scheduled training in.
In November my cycling got better, my confidence, too. I was improving steadily.
December and January brought really bad weather, a lot of snow and ice, then it was cold and windy. I thought I was the one who went out whatever the weather, but actually went down on ice in January and hurt my shoulder. Shoulder still painful, hope it'll resolve soon and won't affect my swimming.
(Later that day I had a half hour swim race... Done relative well, 1540m)
Then it was so windy, last week I was actually blown all the way to the wrong side of the road, I couldn't help. Had to cut it short, did a longer brick (aka run) afterwards.
I know I have a turbo trainer but that's quite boring. I don't enjoy it, it's just a chore...
When I do get out cycling, I find, I'm nowhere near I had been in November!!!!
Three months gone without any improvement.
Now I'm not so confident I will be able to do the bike cut off time any more.
And since I shifted my priority all to cycling, and got some bad knee injuries on the way, I didn't run much.
Started running last week again, oh, I'm slow. And no endurance.
I had no fear from the marathon afterwards in case I would manage that bike cut off (10h for the 2.4m-3.8k swim and the 112m-180k hilly ride - daunting).
Now I'm not so sure any more. I seem to jog 13 min miles? on short distances now. That won't be enough.
In comparison I've done 10.55 min miles in marathon and 10.19 min miles in half marathon last year. And I felt so slow then.
I'm still in training, but miss lots of sessions because of varied reasons.
Ironman seems bigger than I thought when entered it.
Somewhere I've read "If you manage it at first attempt the challenge wasn't big enough" - hmmm, I don't agree but have to face the possibility of not making it.
It'll be sad, but I'll still have the journey that leads to the big day.
Even if I only manage the half ironman (in May) it would be quite a big achievement for me I know.
I guess there's an even bigger step from half IM to IM than from HM to marathon.
Despite all the above I'm still working towards my dream goal, of course.
Who knows I might get very lucky...
Sunday, October 24, 2010
This period was about my knee pain. I had it even on very low mileage/ low effort. It's quite bad, it even wakes me up during the night. I live on Ibuprofen and with an ice pack on it.
I'm sure cycling caused this because it always got worse after (my very rare) cycling days, never after a (very rare, too) run.
I got my bike fit checked, although not a professional bike fit, but two knowledgeable cyclist/triathlete helped me with it, I was sad to hear it was OK.
I can only hope it'll go away by time. I don't want arthritis in my knees, of course.
But I do want to train for Ironman. Maybe leaving two years for it would have been better, but 10 month seemed enough for just finishing at the time.
With this injury I don't seem to improve as planned. It can still happen I hope.
My bike handling skills are awful weak. At least I know that now, I didn't know it before.
So I need to practice 1 handed, 1legged, spinning, slalom, cornering, drinking during a ride, picking up bottles, riding on tri bar... I can't even index to the left confidently.
During Wk 6 I had my first ever flat. Never practiced this at home (I should have) but managed it quite well.
Took a lot of time though. I've read you must practice it for IM till changing an inner tube takes you about 3-5 minutes.
I also need to learn to put together my bike after the flight and some basic gear service. And basic bike maintainence/ cleaning.
Brrrrh. I don't like this part of cycling at all. My knees don't like cycling at all I can tell.
cycle: 6h (55min at PP cycle email@example.com PB & 5h ride 56miles @18.3kph SLOW - cold and windy with rain rain rain without proper outfit - not nice, became exhausted, couldn't manage the last hill - Toys Hill)
cycle: 1h PP cycle track @ 29.2kph - got soaking wet in the cold again, no PB this time
with weeks like this I won't be an ironman but my knee was aching a lot, I wanted to rest it.
It didn't get any better :(
run: 2.5h (2x .25 brick, 2x 1h)
cycle: 6.5h (5x included 3.5h @22kph)
run: 3h (a short brick & a HM out of the blue - I really haven't trained for this, I've run it with two friends, it was their longest ever run to date. I was slow but had no aches/pains afterwards which surprised me. I run only occasionally and even then only for an hour at max, I haven't run this long since my marathon in May. In fact I believe I have run less then 20 hours since May. Note to self for IM: without training my "speed" has gone but I could cover the half-distance quite comfortably.)
swim: 4h ( I know, it's too much, I should be cycling instead - I can't help I love swimming)
cycle: 3h @ 23.3 kph (incl 1 own lap @ 23.8kph PB)
sw: 5h (Hmmm. There's a new technic session with a good coach I couldn't resisted)
cycle: 6h (1h PP cycle track@ 25.6kph - my personal worst ever I think - in frosty weather without proper clothes on again (i had on 2 short sleeved jersey!) So I didn't had a good workout but got a COLD for the rest of the week - no more training. Crap. I need some winter cycling clothes- winter is coming.
5h 105 km quite hilly (around 65 miles) @ 20.7 kph PB, I even overtook people, first ever while cycling so it felt great
My HR monitor was not delivering correct data for sure, I had data from 32 to 204 bpm!!!
Oh, no, I need a good one for IM.
My best cycling efforts:
Wk-1: 2h @ 17 kph
Wk 0: 5h 38 min @ 19 kph ( 103 km BHR)
Wk 1: 4h @ 21.1 kph, own lap @ 22kph (~11.5km)
Wk 2: 30 min @ 26 kph PP track, own lap @ 22.4 kph
Wk 3: 45min @ 28.3 kph PP track, 1h at 25.2 kph wS
Wk 4: 55 min @ 29.9 kph at PP track
Wk 5: -
Wk 6: 5 ride this week incl. 3.5h @ 22 kph, own lap @ 23.1 kph
Wk 7: 3h @ 23.3 kph, own lap @ 23.8kph
Wk 8: 105km 5h2min @20.7kph
Sunday, September 19, 2010
I'm so slow on the bike that no one rides with me from the tri club, not even 50+ ladies...
Also most people laugh at my Ironman training, they seem to think I'll never manage it. They mean NEVER, not just not at my first attempt. Not nice.
My hubby found somebody who actually told me it was possible, just hard work.
He even helped me with the clipless. Great.
Week 2 (Sept 6-12):
run: 2x 20 min brick
cycle: 6h (3h+ 64km at 18.7 kph SLOW (HR: 150), 30min 22.4kph, 30min 26kph at PP /wS, 1h 1leg and spin drills /wS AND I'M ON CLIPLESS, WOW)
stretching, yoga: 1h & after exercises
sleep: 5,6,7,6,6,6,6.5 - not too much
rest HR: 62
I need to sort out my gears!!!!
Week 3 (Sept 13-19):
run: 2h slow HR 157 and 2x 20 min brick
swim: 4.5h (I try to speed up my turnover as it's too slow, my stroke rate is very low, and need to work on my nonexistent kick - from the hips)
cycle: 2h 45 min (45min at 28.3kph at PP w OTR - HR 153, 1h wS on the roads at 25.2kph, 1h at PP at 25kph)
stretch, yoga: after exe
ST: some core
my gears, again, oh, no! I spend quite a lot of money on services!
This wasn't a problem with my old road bike which I bought from my first earnings at the age of 13 and was the cheapest possible, never serviced, still never let me down. It's still excellent when I get to it, it's just several hundred miles away....
Also bought trainer, floor pump and tri bar with off e-bay. Hmmm.
I decided to collect my best cycling efforts from week to week.
Hope I'll get at least till 160km/100m at 25kph in 6.5 h & 90km at 30kph in 3h.
Wk -1: 2h at 17 kph
Wk 0: 5h 38 min at 19 kph ( 103 km BHR)
Wk 1: 4h at 21.1 kph
Wk 2: 30 min at 26 kph PP,
Wk 3: 45min at 28.3 kph PP, 1h at 25.2 kph wS
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