1 January 2023 and the first session bagged focusing on strength for bike and run. This is the next phase (1 month) to build on the gym work completed over the last 4 months. Feb 23 will see the gradual introduction of speed work to ensure I’m ready to be competitive in May 23.
Today was bike/run session as:
Zwift bike warm up with Robopacer 20 min
Then a Zwift workout with building 39 sec efforts up to 250W with 30 sec recovery. This was a short but cheeky set as the recovery intensity increased as the 30 sec efforts yoyo’d. The aim was to bring in more intensity without full gas efforts that would be a shock and impact the run set to follow.
Off the bike for a hill circuit that is about 1k with 2 short rises. Inbetween the rides I pushed a relaxed stride. The recovery was a circuit round the park but I managed to tick along nicely around 4:36 per k. This is good but probably helped by the Nike Tempo Next% shoes. They felt amazing and also seem to protect the legs from the pounding. Can’t wait to race in the Alphaflys that I have stashed for race day!
I may have a leg tester at a 10k road race event on 12 Feb 23 at Congleton - as long as the weather is friendly! Either way I’m happy with the current training and fitness state. I’m just where I want to be and seem to be teasing progression well, rather than over doing it.
Updates to follow but looking forward to 2023 racing. 😎🏃♂️🚴♀️🏃♂️
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