Been a while
Well, not too much to say really, training has been - well training. After about 3 weeks of non-swimming (and barely any for the month of October) I finally managed to get into the pool 2 (yes two) days running this week. Monday I managed my 10 x 100 (off very short recovery avge 20 secs) in around 1:37 which was great considering the warm up felt like swimming in treacle. And today just an easy 30 mins (10 pull, 10 free, 10 pull) mile or probably longer recovery swim. Happy days, the swim is better than ever. Just got to build the fitness now and stick to the 2/3 sessions per week plan.
Bike has started again. I've been getting some easy base miles in on the road and working some tough climbing sessions on the turbo (max resistance, highest gear and grinding for up to 30 mins at 60 or so cadence). Getting in around 100 miles per week which is an OK starting point.
Running is coming along, last 6 weeks have built up to 50 miles per week, all easy with the odd MP tempo (tonight done 8 @ 6.10/mm feeling really easy). Got St Neots half at the weekend so that should be interesting to see if hill work on bike is paying off.
So, not much to say really but it's all not where I'd like it but it's all in progress!
So, all of this is really about next season. I have 2 big A races that I will aim to do one of. Firstly, the big target is Kona (yes, I have entered a qualification IronMan!) If I don't qualify, the back up is Canada and standard distance world champs. Obviously with the location (and my qualification event being same day as ETU Champs) there's a better chance I'll qualify for that.
Going long again first will give me a decent base. I am sure I know where I went wrong last time -
(1) Not strong enough on bike. Hills, hills and more hills.
(2) More long TT efforts on bike to get used to time in position
(3) More running off bike and specifically off long runs to build mental strength.
(4) Take swimming seriously. Got to be much (much) better swimmer.
(5) Running will take care of itself but 40-50 mpw minimum
(6) I didn't do monster weeks of 25+ hours, just lots of consistent 14-16 hour weeks
These are the areas I need to focus on over winter in priority. I have to be a much stronger rider specifically on the hills.
By Dec 31st I've set myself some aggressive but simple goals over all 3 disciplines.
Swim - 10 x 100 off 2 mins avge 1:29. 400m TT in 5:59
Bike - 1 hour straight on the hill. 500 miles per month
Run - 400 run miles Nov & Dec
It's all about the base on bike and run and all about speed in the pool!
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