Last Big Days

Posted on September 25, 2007 by lord_lordy

Just finished my last long day of training. Only extended session left will be a bike course recce on Kona sometime middle of next week. Got out early and headed down to Surrey. Did a big flat loop before heading to Cycles Dauphin where I had a coffee and chatted with Rohan. He’s going to look into Oval clip on aero bars and drops for me to try on my P3 through the winter. Then headed to Cranleigh for a pork scratching and biltong lunch – delicious. Finally did some hills and headed home. 116 gentle miles in about 7.5 hours. What a great sign that when I got back I had to force myself not (yes not) to go out for a run! Clearly I’ve managed to get the run off the bike habit sorted! I looked at my taper plan and the run miles I’ve already done this week and decided that I shouldn’t head out running.

For the weekend Jo and I headed up to my mums in North Yorkshire. On Saturday we got out for a hilly 52 miles. This included heading up Rosedale Chimney, which is claimed to be the steepest tarmac road in Britain. I can believe it. Pleased to say it felt easier this time round. Probably some combination of lower gearing, lighter bike and being fitter! We followed the bike with a long run. I took Jo on one of my favourite routes over Roseberry Topping and Captain Cooks Monument. Probably in the region of 14 miles which we completed in 2h19.  By far the longest run I’ve done since Ironman Switzerland at the end of June. I felt great and pushed it along and built the pace towards the end. Really chuffed with it.

On Sunday we headed for a long ‘touristy’ ride. Started out along the coast going through Saltburn and Brotton to Whitby. Showing Jo the places my mum grew up. Coffee in Whitby and then headed inland and along the Roman Road over the moors to Stape. That was hard work into a stiff headwind. We stopped at Hutton Le Hole for tea and Yorkshire Curd Tart before a long meandering route back. Cover 102 miles in 7h35 – yes the terrain was very tough indeed. We followed this with a 20-minute run before a monster dinner.

Monday morning I headed to the pool to try out the new BlueSeventy pointzero3 swim suit. It felt great swimming in it. Normally on Monday mornings I struggle to make sets based on 1.30 100s but in this suit I was cruising. We did Wayne’s “3 peaks challenge”: (100m, 200m, 100m) min rest (100m, 200m, 300m, 200m, 100m,) min rest (100m, 200m, 300m, 400m, 300m, 200m, 100m). I cruised the whole set based 1.30. Very pleased. I felt strong and feel the suit is helping. I ran to and from swimming and felt strong. The rest of the day was relaxing – had a massage at lunchtime and watched a movie in the afternoon.

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Swimming

Posted on September 21, 2007 by lord_lordy

This mornings swimming session went really well. Hit 100s off 1.25 which was really quite pleasing. Finished with some one length sprints which I was doing alongside Luis. On the first couple I could see how his stroke was a lot slower than mine but every stroke he pulled away – a full body length by the whole length. I mentioned this and he said how he thought the last part of the stroke was key and I know this is something I need to concentrate on. He said he can tell when he’s doing it right cause he can feel it in his feet. This really hit home. I focussed on this for the rest of the sprints. With no more aerobic effort I was suddenly only dropping half a body length over the length. My triceps certainly ached but with work that muscular endurance will come. Felt like a real penny dropping moment. Also, my Blue Sevent pointzero3 suit has arrived. Supposedly the bees knees and what anyone who’s anyone will be wearing at Kona. Rafael got one a few weeks back and tested it in the pool – reckons 4-5 seconds per hundred quicker ! Will report back once I’ve tested it.

Skipped swimming Wednesday night cause Jo was a little down and has been pretty tired since Vitruvian. I advised rest and decided to spend an evening  in as well. Based on this mornings swim I don’t think it’s cost me. It did motivate me to get up real early on Thursday morning. 3.15am alarm went off ! No messing straight up and on the bike by 3.30am. Managed some good hard laps before Kevin arrived and finally Jo at just before 5am. The plan was to do 4 x (30 mins at race, 10 minutes easy). I was managing about 3.75 laps in 30 minutes which translates to about 20 mph – quite please given how windy it was. This was a tough session. By the time we sat down for breakfast I’d done 76 miles in just under 4.5 hours. Not bad for a pre work workout !

On Wednesday got out for a fast 6.5 miler. Started easy and progressively increased the pace hitting race pace / just above for about a mile before the final mile easy back home. Felt hamstring tighten following the run so on Thursday and today did very gentle 8 miles – seems to have helped the hamstring ease off.

Weight is down to below what it was at Lanzarote. Resting HR was 33 this morning – getting close to all time lows. Feeling good. Swimming fastest all year, biking strongest all year. Running definitely not up to the level it was at going into Lanzarote but better than I could have hoped a month ago. Taper has started and now just need to focus on getting rest, not eating crap and not eating too much ! That can wait till we’re in Maui !

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Final Key Sessions

Posted on September 19, 2007 by lord_lordy

Quickly writing this before I head to work. I’ve had a nice sleep in and a good breakfast following an excellent block of training where I’ve achieved a key session. If feels like things are coming together well.

After a good swim session on Wednesday night I got up bright and early and out on the fixed round Regents Park. I pushed it along deciding I wanted a solid few hours of effort. Kevin arrived early (about 4.15am) and I was already on my 4th lap. He seemed happy with the pace so we cracked on. He was planning to stay till 6.45am but by the time Damien got there  (6.15am) he was wasted and decided to call it a day. Damien is normally pacey so was happy cranking out the laps Gabriel arrived and joined in and then Sparky. Sparky (a new Tri London member) lasted about a lap and decided to go at his own pace.  The three of us took it in turns for long spells on the front. I did a whole lap at about 22mph and had the other boys looking pretty spent when I punctured. Race to get it fixed in a lap and just managed it. Then an American joined in – we’d seen him a few times on his Zipp Softride. We all got chatting. I’d been on the front and I’d decided to push it – he kindly said he’d take over and cranked it up to 24.5mph … we lost the other guys, did a half lap and met them coming the other way. I was going so well it was awesome. Met Jo for breakie – only thing between me and 80 miles was that darn puncture. 12 miles at lunchtime rounded off a great day.

Woke Friday so well rested I headed out and rode before swimming. Felt good for first half of swim then pretty shattered. By lunchtime my legs were shot and I knocked any idea of the run on the head aiming for rest ready for the weekend.

Aim for Saturday was to do 112 miles continuous on the bike followed by a run. I was meeting Jo at 5pm for a picnic then the cinema so I set my alarm early. It woke me at 6am but I thought get an extra hour and set off in the light. This I did and felt well rested but as soon as I was on the bike I realised that I now just wouldn’t have time. I also felt weak. By Potters Bar I’d knocked the plan on the head as I needed food. I ended up with 132 miles but no time for a run and vowing to get this session done Tuesday.

Sunday was a completely different day – felt strong again. Jo and I got out early and did a loop to Cobham where we split. I continued taking in a load of the Surrey Hills. Got another steady 130 miles in and then ran 8 miles of the bike at close to race pace. I felt like I could run forever and picked up the pace as I came back.

Monday – a classic focussed day. Swim / Bike / Run session. I managed to swim a 100s set based on 1.25 and felt like I was powering through the water with great technique. The bike was a little tough but managed to get 62 miles done with a bacon sarnie / coffee stop. Felt better after the first food of the day. Then out for a short sharp run. Pushed along for 3 miles. All done by 1pm – watched a movie, massage, food bed !

Tuesday – now the key day. Up and out on the bike at 6am. It was cold and made me realise I was looking forward to winter training. Had a cold steak and cheese before heading out. Went 5.5 hours before stopping to pee. Ended up completing 118 miles in 7h40 before getting back to Potters Bar where I stopped for a monster breakfast / lunch. So pleased with myself. Achieved more than I’d hoped – did the distance but the time was much longer as the conditions weren’t ideal. Proved something to myself about mental strength. Only had water the whole way showing that the fat burning is working. I cycled another 14 miles home then straight out to run. Plan was 6 miles but I felt so good I extended it to the full park and did an extra lap. Ended up 10 miles at just over my target race pace. Again felt strong towards the end and upped the pace as I returned.

Could this really be coming together so well ?

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Solid Weeks Training

Posted on September 12, 2007 by lord_lordy

Wednesday

Tired in the morning so had a sleep in. A brisk 12 miles at lunchtime and squad swim in the evening. A fun session with main set based on 400s. Made it fun as I desperately tried to avoid the top two guys lapping me. On the final one they did and we ended up all three heading up the pool together – felt like a proper Tri swim which left us all buzzing.

Thursday

Resting Monday and Wednesday certainly showed itself this morning. Was flying on the bike. Did my first 50 miles in 2.5 hours and that included getting to Regents Park. Then met up with the guys and did a session of short sharp sprints. Eating breakfast I felt smug having covered 76 miles in just over 4 hours. 11 mile run at lunchtime

Friday

Tired again and viewing this as an easier week didn’t try to cycle before squad swimming. 8.5 mile run at lunchtime. Hamstring holding out well.

Saturday

Up at the crack of dawn … no earlier to get to Rutland Water for Vitruvian. Jo was competing and I was supporting. Headed out for a lap of the course at about 5.30am. Got back to transition in time to grab a sausage and bacon bap before wishing Jo luck and watching her start. Then sprinted off to check out where I could watch the run from before getting back to see the start of the bike. Jo was about 9th lady 3.5 minutes down. Then raced off round the course the opposite way to shout support. It was awesome fun – screaming at ALL the competitors “Looking Good”, “Keep pushing”, “you are looking so strong” etc… saw Jo had made up places to 3rd but had dropped about a minute. Only shouted that she was now 3rd. Kept heading round – next time I see Jo she’s still in 3rd but no gaining on leader. See her again halfway through second lap – now 2nd and only 2.5 minutes down. I bust a gut to try and cut cross country to see her again but just fail to be quick enough. Once I realise this I bust a gut to get to the run course. Sit on the dam and watch Jo come through – already in 1st ! There’s a girl looking strong about 45 seconds behind. Chill out there shouting support to everyone and getting lots of thanks for my support on the bike. Jo comes back looking strong. I head out to the turn around – grab a coffee and a fantastic chocolate flapjack. See Jo and no sign of the second place girl. Have to cycle all out to catch her again halfway back and then bust a gut to get to the finish. She WON !! National Champion. Awesome. Me – absolutely knackered having done 78 miles. At least now I just have to cycle to the B&B with a tail wind. Jo reckoned 60 minutes per AA website so I’m banking on about 50 miles. Oh no ! Jo hadn’t put in the B&B address just Kings Lyn… turns out to be more like 80 miles so I have to bust a gut to get there. End up covering 159 miles but still manage a 3 mile run of the back of it. Time enough to shower and head out for a delicious celebration meal. Totally exhausted I’m asleep as my head falls towards the pillow

Sunday

Nice steady touristy ride with Jo. Nice lunch. 108 miles

Monday

Swim (4.5k) / Bike (40m) / Run (6m) – nice focussed session. Swimming well,  riding pants, running well. Legs must be feeling it after the weekend. Finished by noon in time for massage at 1pm before meeting my sister to head to “Little Kickers” with Jude. Really fun day.

Tuesday

Up early to drive out to Cycles Dauphin as taking in both mine and Jo’s TT bikes for a service before Kona. Headed out for a hilly 6 mile run. Then had a quick bite to eat before meeting John doing a quick circuit till the bike shop opened. Stopped for a coffee and dropped off the bikes. Did a fast flat loop round to Cranleigh for coffee and some lunch (found a great new coffee shop). Then a hilly loop back to Box Hill to collect the bikes. The guys in Cycle Dauphin told me I must have a very smooth pedalling action since my chain was showing no signs of wear after 2,000 miles. Good boost for my ego. I’d told Stuart about Jos win when I dropped off the bikes, he was clearly impressed as when I returned they all were talking about it ! John headed home whilst I did another 50 miles – initially taking in some hills then heading to some flat time trialy bits. Ended up with 132 miles in 8 hours. Packed bike and headed out for a 4 mile run. Great days training.

Wednesday

Knackered so slept in. 12 miler at lunchtime – brisk pace with slowly building over final few miles before easing off a little for final mile. Hamstring ok and felt good and strong. Very pleasing. Just need a good swim session tonight to be feeling on cloud nine ! This morning my weight and body fat % were at the levels they were at for Lanzarote and my resting HR was 36. All heading in the right direction with a few weeks still to get them lower and where I know they can / should be.

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Back In Business

Posted on September 4, 2007 by lord_lordy

Things seem to be coming together at last. Resting heart rate is back down consistently under 40, weight is coming down steadily and my legs feel ok when running ! Very positive about it all now. Just keep it steady now for 3 weeks, get some decent running in and a good performance feels like it could be on the cards.

On Saturday I headed into Surrey on my time trial bike. My intention was to just do a pretty light easy ride. I’ve done so much riding over the past weeks I felt something just to spin out the legs would be ideal. It’s a good sign when 118 miles in 7 hours feels like an easy ride ! Spent 10 minutes stretching before heading out for a short run. I managed 3 miles but felt the hamstring was tightening. Spent Saturday evening feeling pretty concerned.

Sunday the plan was to do a long ride constantly pushing. I headed out to St Neots to try out a café I’d spotted last week. I got there (about 70 miles) with my average in the high 17 mph range. The café had a queue out the door … the locals clearly like it so I thought it was worth a try. It was good but I tell you if Market Café or Peoples Choice set up next door they wouldn’t have a chance. Back on the bike I pushed it along. I hit 112 miles in just over 6 hours – over the moon. Got home having done 146 miles in 8 hours – my fastest training ride ever. Did loads of stretching whilst watching the World Triathlon Championship on TV and then ran the 2.5 miles to Janes for dinner. Not a single twinge in the hamstring. Even ran back without a problem.

Monday morning I slept right through my alarm for swimming. That’s a sign I need my rest. I slept 10 hours and decided to have a rest day. I pottered at home, went to the cinema, had a massage and got an early night. Well chuffed that on a rest day I ate well – didn’t go having loads of crappy cakes and such like.

This morning I decide to catch the train out to Epsom. It was nice to sit on there going the opposite way to all the commuters and drink a large cup of coffee and eat a cinnamon and raison bagel with cream cheese and peanut butter – yummy. Set me up just right. Did a very convoluted route to Cranleigh before taking in several hills back to Box Hill. Got back having completed 124 miles in 7h44m. I’d decided I need to test out the hamstring so went straight out to run without stretching. Did 6.5 miles at 8 minute mile pace. After about a mile I thought perhaps the hamstring was starting to tighten but it didn’t. Completed the whole run on cloud 9 !!

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Tight Hamstring

Posted on August 31, 2007 by lord_lordy

The lack of running is getting a little frustrating now! Am being careful as I’d prefer to get to Kona with virtually no run training but un injured than eek out some miles now but not get this hamstring tightness cleared up. But boy oh boy is it frustrating. On Wednesday I go out at lunchtime and it feels good but I’m strict with myself and just do 30 minutes resisting the temptation to just keep running. I see the physio Thursday morning and it’s all looking good then go out on Thursday lunchtime – do a very gentle 6.5 miles – the hamstring tightens a little and I can still feel it today. This lunchtime I went to the gym (final day of my membership), do 15 minutes on the stepper to warm up the muscles then spend 30 minutes stretching. Not sure it’s made much difference. Heading to the gym for the first time in a couple of months confirms I’m doing the right thing cancelling it. I really didn’t like the atmosphere in there.

This has meant the cycling has been cranked up in compensation. Just finished my highest weekly mileage of the year ! Sat 161m, Sun 151m, Mon 171m, Tues 152m, Wed 44m, Thurs 71m and this morning 31m to bring up a hefty 781 miles for the week ! It also means I’ve ridden 16 consecutive days. I’ve done this for the past couple of years – had a period of getting out for a reasonable ride every day for an extended period. The aim being to engrain some muscle memory.

Swimming is ticking along. Sticking to club sessions and am swimming strongly. Overall preparations, though not as good as I’d like, are going well.

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Bank Holiday Big Bike Miles

Posted on August 28, 2007 by lord_lordy

Still having problems with getting going on the running. Had another physio session on Friday and held off running since and it is much improved. In fact, it now doesn’t feel sore but I’m of course nervous to get back out on it. Decided to postpone trying it out till tomorrow since I felt so tired this morning.

Why so tired ? Well I’ve done monster bike mileage in the past week. In fact, my biggest mileage this year:  tue: 143, wed: 36, thurs: 66, fri: 27, Sat: 161, Sun: 151, Mon: 171 to give 755 miles for the week. Writing this now whilst waiting for John to arrive – we’re heading out to Sudbury so should manage another 100 miles or so today. Been feeling really good on the bike – those 755 miles were done at an average of 16.7 mph.

Swimming has gone surprisingly well. After about 10 days of no swimming I got back into last week and did all the club sessions. I was going well. Friday morning was a tough session doing 4 x ( 4×100, 400) where the repeat time for the 4 x 100 reduced and the 400 was race pace. I hit the 400s on about 5.55 cruising so quite pleased but would like to be 10 seconds quicker for same effort. I did the 100s off 1.45, 1.40, 1.35 and 1.30. Very tiring set. Lucky I could run so the rest of the day was recovery.

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Back In The Groove

Posted on August 23, 2007 by lord_lordy

Really getting back into the groove now. Kicked off with a rest day last Friday before Jo and I headed down to her mums in Somerset with some decent training plans.

Saturday – plan was a long continuous ride followed by a run. The weather was terrible so probably the ideal plan. We headed on a big loop from Taunton NW to the coast, west abit and over Exmoor before returning. 81 miles back to taunton without stops. I left Jo at this point and did a further 35 miles without any stops and followed it with a 3 mile run. Ankle felt great. Well chuffed and very hungry. Don’t think a curry has ever tasted so good.

On Sunday we got up early to ride over to Sherborne to watch the Ironman. We cycled the bike course in reverse giving the two Tri Londoners in the race a load of encouragement. Following a coffee and delicious treacle tart in a Sherborne coffee shop we battled back into a headwind for tea. 120 miles.

I felt that Monday was a key day to getting back into decent training. I must nail a good days training and not get sidetracked into pottering and doing nothing. So…. Up for club swim session 6 till 7.30. Immediately headed off on the fixed in the rain for a 50 mile loop followed by a 6.5 mile run. All completed by noon at which point I had my breakfast. Then I headed to Sainsbury, then the movies followed by a massage, cooked tea and went to bed. Awesome day. Chuffed with myself.

Tuesday – up very early and out towards Kent to meet John for breakfast at 6.45am. He’d split his tyre on the way so after breakfast we agreed a new meet time – 11.30 at Box Hill giving him time to get it sorted. I did a big loop round in the rain to arrive bang on time – quite a fluke. Johns heart wasn’t really in it so we did a nice loop round to Cranleigh for lunch and then headed home. I got home having done 142 miles and immediately changed into run kit and headed out. Towards the end of Mondays run I could feel my right hamstring tightening and I could feel it again today so I stopped after 4 minutes and walked home.

Wednesday – I can tell the week is going well since for the first time in ages I manage to get up and do Laps of Regents park – planned this for Wednesday on numerous occassions but just felt too wasted following Tuesdays training. I managed a steady 36 miles in rain and a horrible wind. Followed this with a lunchtime run. Could feel the hamstring but decided to run through it to see if it loosened off – after 9 miles it didn’t … it was worse. Had to walk to swimming. Good session – 10 x 200m on 3 minutes main set – I focussed on keeping a long controlled stroke and still managed to hit them all between 2.40 and 2.45.

This morning headed out early to Regents Park again. Fun session – Jo was doing 2.5 hours race pace. I tagged along for bits of her ride but when Luis arrived he’d decided to do 20 minutes of 30 seconds all out, 30 seconds recovery. I initially let him go, then pushed to catch him and then did a few intervals where I waited from him to go by and then tried to jump onto his wheel. Great fun. Ended up with 66 miles in a little under 4 hours. Saw the physio this morning and she worked hard on the hamstring. Luckily it’s not pulled or strained is just tight. No running today or tomorrow. She’s staying late so she can see me tomorrow and with luck I will be able to run at the weekend.

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Middlesbrough To London

Posted on August 18, 2007 by lord_lordy

What a ride I had on Tuesday. I’d decided I would cycle home from my mums in North Yorkshire over two days. I stay in a lovely B&B near Louth, north east of Lincoln on the eastern edge of the Lincolnshire Wolds. The owner very kindly did me a full English breakfast at 6.15am. This meant I was on the road by 7.15am. The route ahead would be rolling for, at most, the first 30 miles and then pan flat for the best part of 100 before becoming rolling again for the final section into London. Should be a nice long fast day in the saddle.

  

It started pissing down and a headwind. On a point to point route a headwind at the start isn’t the best omen since it probably means a headwind all day. I made good progress initially and as I approached Boston had a 6 mile stretch on a pan flat arrow straight road. Looking ahead the road just disappeared into the horizon, when I got to that point I looked ahead and it still just disappeared into the horizon. There was something perversely exciting about battling along this road into the wind struggling to maintain even 15 mph.

In Boston I treated myself to a sit down and a Costa coffee. I’d managed 35 miles in the rain and felt quite pleased with myself. Within an hour of getting going again, after battling in to the wind and seeing my average speed slowly drop below 15 mph I started doing some mental arithmetic. No way could I be stopping for coffee — at this rate I’d be lucky to get back in time. Fingers crossed my estimate of 180 miles was wrong. I convinced myself that since I was only going to Jo’s my estimate should be 175 miles. I dreamed of even a couple of hours of no wind as I knew I could be belting along at 20 mph easily rather than this sub 15 mph effort. I screamed at the wind but to no avail. It just didn’t let up … in fact it got worse.

When there were trees by the road I could creap up to 16 or 17 mph but when there were none and the full force of the wind hit I was lucky to be doing 11 or 12 mph. It was brutal and exhausting. Only stops were to quickly grab food / drink and hop back on the saddle. The rain kept coming and going – spells of dry (too brief), spells of  drizzle and big spells of heavy downpours. At least I wasn’t cold.

I got to Ashwell and was hopeful. This is on my regular weekend rides. I thought “nearly home” then I thought a little more and realised this was far from the truth. Ashwell is a point only on my longer rides. Still no time to dilly dally – pushed on.

By the time I was coming in to London from Epping it was getting dark. If felt like a wet autumn evening not summer. I quite liked it. Having been in the saddle for 11 hours I was now buzzing at the final bit into London. It was also the fastest I’d ridden all day. I finally got to Jo’s at about 8.30pm just in time to shower before dinner – delicious Thai Chicken curry. I flopped on the sofa unable to contribute much to any conversation – I felt very content.

Since the last entry I’ve still been struggling with my right ankle / calf. Virtually no running last week. I did do the National Relays on Saturday. Again we put out a strong mixed team and we managed 3rd place. Less than a minute separated the first three. We were pretty pleased with this though not happy with the progression: 2004 1st Mens, 2005 1st Mixed, 2006 2nd Mixed, 2007 3rd Mixed. We may have to give it a miss next year. I ran well but my ankle ached like you wouldn’t believe afterwards.

Continued high bike mileage in the absence of running. On Sunday Jo and I did a great ride in the Yorkshire Dales. We crossed the Wensleydale Tri course and managed to go over Buttertubs as the leaders came the other way. Awesome fun screaming encouragement at the racers. Monday saw me complete a pretty leisurely 130 miles down to Louth.

I ran on Wednesday lunchtime and didn’t feel too bad considering but the calf tightened up significantly. I saw the physio Thursday morning and after 30 minutes of squealing I felt a lot better and left with some exercises to self inflict equivalent pain. I ran that lunchtime and it didn’t tighten so much. Since then I’ve done the exercises a couple of times and the calf is feeling better. Taking a rest day today and from tomorrow am going to try to hit a big weeks training. Will be the first since pre Lanzarote. I’m certainly feeling more positive about Kona now. If the calf holds out I’ve got the opportunity for 5 weeks hard training. The bike and swim are where they need to be. If I can get some half decent running in and shed the pounds I should be reasonably prepared.

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Final Block Of Volume

Posted on August 6, 2007 by lord_lordy

It’s been ages since the last entry. I’ve been struggling for motivation and couldn’t face writing about it here. I’ve also had a really niggly right ankle which has prevented me running since Lorient and has certainly contributed to the lack of motivation. This sort of thing gives u a reason not to train when you are undecided.

I’ve been seeing physio twice a week now for a few weeks. My right calf has loosened and we no longer think it’s an Achilles problems. PHEW !! Absolutely dread ever having a problem Achilles. It seems the bone on the inside of the heel is bruised. On Friday we wondered whether it’s my new cycling shoes so I’ve gone back to my old ones for the moment. Touch wood, the problem has been virtually non existent this weekend. Looking at the shoes they are very tight around the heel. Funny, I bought these new shoes to  try and ease the pain I get in the balls of my feet – paid top dollar for them ! Now it looks like they may be the cause of my problems and will have to be chucked.

Despite no running I have managed to get the volume in on the bike. This past week I’ve done 643 miles. This weekend just gone I did 196 miles on Saturday and 171 miles yesterday. The Saturday ride was tough. I went all out at the start and managed the first 100 miles in 5h20 (this included getting out of London).  The next 96 took a further 6 hours. The key was to back up this mileage with more on Sunday. Luckily I was cycling with Jo on Sunday which helped get me out of the door. The pace was much slower but the effort was probably more. Awesome weekend

Some other rides of note were completing the Dunwich Dynamo in the pissing rain and also finally do the 100 miler round Regents Park in the dark with Jo ! Quite an experience. We’re convincing ourselves it’s good mental preparation for Ironman.

Swimming is really coming on well. It feels like I’m timing my swim improvements perfectly. Managed to consistently make all three of the clubs coached 90 minute sessions each week and it’s showing. I’m now comfortably making sets based off 90 second 100s and have managed the odd set based on 1.25s.

Just need to get back into the running and I’ll be all set.

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