Training this week

Monday - 90min ride (Hill Reps); 30min run; 20min core.

Tuesday - 45min Run (Hills); 15min core.

Wednesday - 30min run.

Thursday - OFF

Friday - 45min run (Threshold Reps); 1hr ride.

Saturday - 2hr ride (Rollers)

Sunday - 31/2hr run.

Bought an awesome piece of kit in the last week to make sure I keep up my personal pledge to do more outdoor cycling, the Assos HaBu5 jacket. It cost a small fortune but I got a tremendous amount (£100) off the list price so I don't feel too bad. Fantastic quality and it really does work. It was down to 3 degrees on Friday and I didn't feel the cold at all.

Friday

Weights + plyo

Bk pineapple & cot
Lun sandwich
Din asp pasta
Sn teacake + guava drink

Neill

Thursday

Bike 4x 5 +5 ES (60min)

Bk toast
Sandwich + Fruit + yoghurt
Din Dining In Night + wine
Sn Kitkat

Neill

Wednesday

Bike to work 30 min.
Run 8x hill sprints 60mins

Bk toast
Lun sandwich
Din pineapple & cot cheese
Sn Kitkat, yoghurt

Neill

Ridley Noah (Good News)

Had a great bike ride today followed by an ez brick run.

IM pace WU for an hour and then 2x 30mins @ 85% of CP. On the 1st rep my hr was so low that I thought I have to go for it on the next one as I haven't done a bike test in a while. (Don't tell my coach!) To cut a long story short I now have new best ever bike stats and at last a greater than 4W/Kg power to weight ratio. It may not seem like much to some of you bike ninjas out there but I'm a big guy for a triathlete and it now means I can back off the intensity at Roth and still produce a decent bike split.

Gettin' it done.

Neilly G

Flatout at work

A good week in Spain training followed by a difficult training week at home.

My final week;s training in Spain was good with my first sub 23min (1500m) swim and 2 very successful sessions where the heat and lack of hydration opportunities made them pretty hardcore. One was a 2.5hr trail run in the mountains and the other was a 5.5hr ride where I averaged 280W in the middle 4hrs. Ouch, ouch, ouch! Both done at altitude (well 1500-ish metres for a wimp like me). This made for 19hrs training during the week in total. Nothing earth shattering but I don't need a training camp at this stage that takes 3 weeks to recover from. All in all good stuff.

This week has been a bit a struggle and the lack of consistency has be hard to swallow as while I can't hit any of the high volumes regularly that are taken as the ideal, I have tried to make up for it by religiously hitting my key sessions. This week, however, I had to deliver a course single-handed at short notice and prepare a big presentation which meant little sleep and 3 days of zero training hours. One way of getting a recovery week in I guess (in hours anyway) but I did manage to do a 2hr run and a 4hr hardcore turbo session.

Looking forward to a couple of good weeks training and the Taper leading to Roth. Should be a fun race as I'm in the elite AG wave. Ha, ha. Oh well my swim and bike will probably stand the test. Before that though there is a flat 156mile sportive to attend to aptly named 'Flatout in the Fens' near Peterborough. I will be putting my bike strategy to the test there. The hardest part will be getting the 350+ calories in every hour so I don't bonk over that length of time.

Gettin' it done.

Neilly G

Holiday (Weekly Round Up)

Having a lovely holiday in Spain (see hotel picture) and managing to train as well.

Weekly round up:

Trips to Malaga (Picasso Museum), Mijas, Granada (The Alhambra), Ronda (World's oldest bull ring), Marbella, Nerja (some of the best beaches I've ever seen), Riofrio (for the fresh trout) & Antequerra (more churches than anywhere else in Spain).

Swimming (5x) 4hrs included a coached video swim.
Bike (5x) 8hrs
Run (2x) 1.5hr - recovering from last week's killer half mary.

Included in this was a local triathlon where I came second. Notable performances included a 23:08 where I went 2:40 for the first 200m and 400m in under 5:50 keeping up with the local star triathlete. I paid for it in the middle so could have done a high 22 (oh well); a bike sans aero giszmos where I smashed everyone. Less said about the run but it was incredibly hot.

Gettin' it done.

Neilly G

Permission has been granted and I will be doing a couple of big sessions so next week will probably be in the region of 20hrs.