After the heavy training last week I decided to take it easy this week. As I commenced my swim session on Monday morning, I could tell I was fatigued. I opted for an easy spin on the TT bike on Tuesday. I had not ridden my race bike since the World long Course Champs last August. Also, I had made some changes to the front end in an attempt to become more aero. Oh dear! What a mess! I felt terrible. I struggled to hold my position for half a mile! How on earth did I ride 120k in an aero tuck in Holland?! The changes that I had made obviously did not agree with me. I have always been able to hop on my bike and go. It was disturbing to say the least, as I am not a happy bunny when I am not ‘at one’ with my bike!
So what had I changed? I had lowered the elbow pads and also made them narrower. Pictures from last year showed that I had a gaping hole that sucked in air and held me back! The sun was shining today so, after making some adjustments to my bike, I commenced a brick session on the road – I normally do a turbo session but I was concerned about not being able to ride my race bike. I warmed up and then did 5 x 1 mile efforts with 1 min recovery on the notorious ‘mad mile’ straight road that crosses the front of RAF Wyton. The efforts felt so different on the road, when compared with turbo efforts. I had set my Garmin to target 25mph for each effort. The wind was not favourable in one direction, which made the going tough. Anyway, these were the times I hit:
2:27 (24.5mph average)
2:18 (26.1mph average)
2:28 (24.2mph average)
2:18 (26.1mph average)
2:29 (24.1mph average)
I found these short efforts hard and I played around with my cadence on the final effort. You can tell when the wind was in my face! My position felt better but I need to make further, minor adjustments. After these efforts I slipped my trainers on and started a run interval session of 8 x 400m with 1 min recovery. I wanted 6 min mile pace but my legs were shot to start with. However, they did start to work better after the first few reps. I guess it shows that if you start off steady, then the legs will get into the groove. These are the times I hit, again, on the ‘mad mile’:
1:36 (6:29 pace)
1:32 (6:10 pace)
1:26 (5:49 pace)
1:24 (5:38 pace)
1:24 (5:38 pace)
1:24 (5:38 pace)
1:26 (5:48 pace – includes a stop coming through the main gate!)
1:20 (5:24 pace)
So what had I changed? I had lowered the elbow pads and also made them narrower. Pictures from last year showed that I had a gaping hole that sucked in air and held me back! The sun was shining today so, after making some adjustments to my bike, I commenced a brick session on the road – I normally do a turbo session but I was concerned about not being able to ride my race bike. I warmed up and then did 5 x 1 mile efforts with 1 min recovery on the notorious ‘mad mile’ straight road that crosses the front of RAF Wyton. The efforts felt so different on the road, when compared with turbo efforts. I had set my Garmin to target 25mph for each effort. The wind was not favourable in one direction, which made the going tough. Anyway, these were the times I hit:
2:27 (24.5mph average)
2:18 (26.1mph average)
2:28 (24.2mph average)
2:18 (26.1mph average)
2:29 (24.1mph average)
I found these short efforts hard and I played around with my cadence on the final effort. You can tell when the wind was in my face! My position felt better but I need to make further, minor adjustments. After these efforts I slipped my trainers on and started a run interval session of 8 x 400m with 1 min recovery. I wanted 6 min mile pace but my legs were shot to start with. However, they did start to work better after the first few reps. I guess it shows that if you start off steady, then the legs will get into the groove. These are the times I hit, again, on the ‘mad mile’:
1:36 (6:29 pace)
1:32 (6:10 pace)
1:26 (5:49 pace)
1:24 (5:38 pace)
1:24 (5:38 pace)
1:24 (5:38 pace)
1:26 (5:48 pace – includes a stop coming through the main gate!)
1:20 (5:24 pace)
I suppose I should have stuck to the aim of 6 min mile pace and then gradually get faster as I complete this session in the coming months. But, as normal, it is a case of head down and go! It is a hard session and I know that I have done it now. In fact I have a slight tweak in my calf as a result. The session also reminds me that it is essential to replicate racing in my training. The efforts outside were very different to the turbo induced pain. At one point, I had a thought that if I was training for long course triathlon, I wouldn’t have to push so hard for speed – nah, that is just an easy way out! And we can’t be taking the easy path now. . .
1 comment:
Sags, you seem to be flying buddy!!
I like the look of that bike interval sesh followed by run intervals...looks painful...I'm gonna try that one!
Get some ice on that calf!!
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