It’s now just under 4 weeks to go until my first Half Ironman event – Challenge Geraarsbergen in Belgium, climbing up the cycling famous “Muur” twice of all things… just for good measure. The Tour Of Flanders has seen many a rider come unstuck on this cobbled climb which tops at 13% gradient near the top. It seemed a good idea at the time when sat in front of my laptop, in the cozy surroundings of my home with the heating on full blast. Now….it’s still exciting to be doing this as my first at this distance but all of a sudden when it says on my training software “4 weeks to go” it’s becoming very real.
As it’s getting closer to the event the need to not ease off on training and get it in wherever I can has become a daily obsesseion. If you would’ve asked me a year ago if i was to trade off a cycling event for a run I would’ve laughed at you – on Monday of this week I opted NOT to do my yearly ritual of riding the Velo Club Baracchi “Mayday 10”, instead I ran round the nearby country lanes for 11km whilst my other half rode the event. It’s a complete swap – if you would’ve asked her a year ago she would be out running!
The days are ticking by and the sessions are being completed. Tiredness is standard and sore legs going up stairs are also a reality. It’s weird – I can run half marathons and 140-mile bike rides but give me a set of stairs and i’m puffing and panting like I smoke 60 a day. I haven’t (yet) resorted to the works lift but I have been tempted on a few occasions.
After my run on Monday I went over and (traditionally) watched the Ixworth Town Centre races. I used to take part in this event, my last result was 4th place some 8 or so years ago. Nowadays I leave it up to the youngsters whilst I have a burger & pint on the final corner! This time we (DAP CC) dominated both Mens and Womens senior races. My best mate lapped the whole field and our only female member sprinted to win the womans event – I was priveldged to have been there to witness it 🙂
Tuesday saw us all back in Hethel for the next round of the Lotus Cycle Racing League. The race broke in two and unfortunately I was in the 2nd half. I had just attacked off the front so I was only just recovering before the race split – there was nothing I could do. So for the rest of the race I helped organise the remaining DAP riders in the 2nd half go off the front of the group and enjoy their racing. It was fun and from a spectator point of view very good to watch as we were all on the attack when most had given up racing once the bunch had split.
Wednesday saw me on my usual 11km dinner time run, trying to stay around the 5:30 per km mark. It seems this is now my “all-day pace” but i’m still apprehensive about doing this pace after a 90km bike ride….we shall see very soon! My swim session in the evening was one mile following a pyramid workout that Suzy had devised for me. I still feel a bit groggy coming out of the water but hopefully this will wear off the more I do it.
Thursday saw me do a 2-hour full-on tempo effort on the Wattbike. I was dreading this session as it was very similar to a 50-mile Time Trial, and I don’t do many of those anymore. Contrary to my own beliefs I actually hit the numbers all theway through this session and actually smashed it – perhaps my Lotus speedwork is now starting to have an effect on my aerobic capabilities????
Friday I was under strict instructions to run at 6-minute k’s or else i’d have dead legs for Sunday’s Triathlon. This I did quite well, in fact it was only 5 or 10 seconds off my usual pace and I felt as if i could go on forever. I only did 7km just to be sure.
Saturday was Open Water Swim time – my first attempt at this since 2015. A quick 400 metre loop just to get used to it. I had forgotten my ginger sweets and I didn’t bring my ear plugs and sure enough after 250 metres I wanted to be sick. New ear plugs have been purchased and ginger capsules as well as sea bands to relive this nausea. I’ve thrown everything at this training, i’ll be damned if sea/travel sickness scuppers the whole show!
Sunday was the Waveney Spring Triathlon. An early start, well earlyish at 6:30. Headache still from yesterday’s swim disaster but here I am ready to roll. I picked one of the last waves to go in and hit the swim thinking of technique and kicking with my feet occasionally just to get the blood flowing – it worked and I came out of the water in just over 8 minutes. The bike was all under control, no magical numbers as such but I knew I was going quick, keeping the pedalling smooth and so on. I came in 2/3 minutes down on my PB for that course but the wind didn’t help anywhere. I was sure of having the best bike leg but I was pipped only by a handful of seconds by someone who was in my wave. By the looks of it they were on my tail for the whole bike section. The run well was….the run. I’m so used to doing slow/steady miles I cannot conceive of doing anything faster that 4:40 k’s. Sure enough that was my max and I came in at just over 15 minutes for 2 miles. There was a massive cock-up with the chip timing so by the time they resolved it most competitors had gone home. Anyway, I eventually got 9th place, not bad for Ironman training! That after noon I went on the Wattbike again and stamped out 80-minutes at 85% “tempo” again, just to make sure I was getting the mileage in again this week.
This week sees three events back-to-back. Lotus on Tuesday. The Wroxham 5k series on Wednesday and a “fast 10” on Thursday night where I’m told by team mates I need to be fast – no pressure!
Training Peaks Geeks time: Fitness – 100. Fatigue – 110. Form – -5. 33km running. 240km cycling & 2400m swimming. 10.5 hours training and 700 TSS.