COVID Hits - Main Race of Season Ruined. . .

The title saya it all really. May was looking good, with a few races to sharpen up. Today, 12 June was meant to be a 25 mile TT on my local course on the A50. This was the same course I rode 50 and 100 mie TTs last year. So I was looking forward to a 25 mile blast. But Covid hit me unexpectedly towards the end of May. I was floored for over a week. With a week of gradual return to training I was hopeful of being fit enough for the Middle Distance Duathlon next week. However, I completed a bike run test session today and felt pretty rough. No bike power and the run off was just dead legs and a struggle.

So I am not hopeful of making the start line next week. Even a training race seems impossible the way I feel now.  Not happy. Now looking at the Box End Middel Distance Duathlon on 4 Sep 22. That gives me 3 months to prep. 

Duathlon Training Race

 

Happy to be starting the first Duathlon event for 3 years! This was Darley Duathlon, which is a short race but using the motor racing circuit. So traffic free and no pot holes 👊😎

As my main goal is a longer Duathlon I deceived to ride the the event, race, then ride back. In total I bagged over 100k cycling and near 10k running with the warm up and 2 event runs. 

I tried to keep the effort level low when riding to the event but the lumpy route made that difficult. With 47k in the legs before I started run 1 I knew that the edge was take off my performance. But that’s ok - eye on the goal. I still manage to equal my run 1 split from 4 years ago. Happy days but I did start off too fast with a 3:35 k. Good news though, isis T feel horrible and running is in a good place. 

Onto the bike and I tried to ease into it but no chance - full gas from the start 😵‍💫. I was testing my bike position tweaks and I think I’m definitely more aero

Again I equalled my bike split from 4 years ago - slightly faster by my reckoning. Enjoyed riding the Canyon 🚴🚴😃

Into T2 and I was holding 3rd in my wave. The numbers competing this year were low but credit to the Crazy Legs team for still holding a great event. 

My overall time was 59:23. Very happy considering I’d bikes to the event. The ride home was tough but picked up as I refuelled. Lesson there for the longer Duathlon. Fuelling strategy will be key. 

May = Race Intensity Prep

I had planned the month of May as a race intensity period to sharpen up for the main focus of the middle distance Duathlon (10k/64k/10k) on 19 June. It’s pretty much going to plan but taking an age to recover from the full gas efforts, especially the Clayton 10k, which wrecked my legs. My brain is now telling me that I’m lacking endurance for the longer Duathlon - can’t get the balance right in my head but I suppose in reality I’ll be ok. 

So the TT was the report last blog for the 25 miler  Happy with sun-60 min. Some pics below. Note I need to tweak position more to close up the frontal scoop effect🙄

Next event was that Clayton 10k. The course has little flat - it’s up or down. The up pushed me into the red and sapped the legs. The down didn’t feel like recovery and pounded the legs.  My result was actually pleasing with a 39:25 clocking and age group win, 15th overall. I’m sure I can go nearer 38:30 on a faster course. It took me a week to feel any where near recovered. Concerning and mentally made me feel like I’ve lost momentum. 

Tomorrow I have the Darley Moor Sprint Duathlon.  Let’s see how receivers I actually am! 

F2A/25 Mile TT - First Competitive Outing for the Speedmax

My last post focused on the upcoming 15 mile TT event in Cambourne. This race was the first competitive outing on the Canyon Speedmax. I can safely say that I am now fully dialed into the bike and position - very happy. It felt great and I’m really loving this bike. 

The weather on the day was reasonable and it was good to be in the road to compete again 🚴😎. 

My hope was to finish under the hour. In theory that should be doable. My PB is 55:26 from 2013. I knew that was unachievable but as it turns out my finish time of 57:48 was mist pleasing. My average power was 247W, which is ok for me currently. Also good, I was able to hold the aero position no problem for an hour. Add to this I ran off the bike for a steady effort 4K AG 4:15 per k quite easily. So looking good for the long Duathlon in June. 

I do need to sort out some aero bar hydration though. I had a frame mounted bottle but didn’t drink once during the TT. This is kind of ok for a pure TT but not when there is a 10k run off the bike. 

I’m looking to get the upgraded xlab torpedo bottle which has improved leak-proofing and a simpler attachment method to the bars. Let’s see how compatible it is with the canyon set up. 

May is race month to tune up for the long Duathlon, with the Clayton 10k on Wednesday. A pure run race then - no idea how I’ll go. Would like to dip under 39 min. 

TT Time

 Now in April, this is when the TT bike comes out in open and local club evening events - well that was how it used to be in the ‘good old days’🙄. I had my first open TT scheduled for 10 April. However, I’ve been getting strange vision and headaches recently. So I took the precaution to not race. Had a cat scan to check all is ok in the noggin. No feedback yet so I’m assuming all is good. I had an evening TT club 10 planned last Tuesday but work scuppered that. So I did the NTC run track session yesterday. That was the second track session this year. After getting injured last April because of over doing the effort on the track I’m being much more controlled. But the pace I’m hitting is ok. 

Last week was 4 x 1 mile and I was consistent around 5:56. This week was 10 x 400 with 90 sec static recovery. Happy again with constant 1:22 timings with the last 3 upped slightly to 1:20 and a 1:18. This pace was faster than I thought I’d run. I have the Clayton 10k on 11 May. First road race for a few years. I’m hopeful of sipping under 40 mins but not sure what the course is like - probably lumpy 🤔

I’m felling much more comfortable on the TT bike now  it’s a fantastic machine and I’m so happy to be riding this. I now need a proper event to test it full gas. I’ve entered a 25 mile TT in Cambourne, which is my old stomping ground in Cambridgeshire  I actually rode a 10 mile TT on this course back in 2009. It’s potentially a fast course if the wind stays away. Update to follow. 

Spring Time - Weather and Trainers

 Finally the weather is picking  up and the weekend looks sunny. With my first TT event scheduled for 10 April I desperately need more time riding the Canyon Speedmax out in the roads. Though it occurred to me that it’s not so much the bike itself that feels different but just the fact that I’ve not ridden outside for months and the turbo has removed any feelings of real riding - wind, road feel, the sensation of speed and actually moving! Anyway, the fact is that I want to get out this weekend and just feel the bike. 

Running has received more focus now that I have reset my headspace when it comes to Zwift events - no more full gas rides every time I log in! I was lucky to find a decent pair of Nike Zoom Fly carbon plated trainers in the outlet store last week. So I have a decent race shoe, providing they suit me. 

Initial feelings are good. It’s a fast shoe and also well cushioned, which is important for my old legs!  I had intended to test them T a race, the Cheadle 5 mile event. However, the race has been cancelled due to lack of entries. Darn it 🤨.  I will have to test them at a park run I think. 

So as races get closer, let’s see what the creaking body can produce. I plan to enjoy events first and foremost but the competitive edge burns brightly 👊

Canyon Speedmax CF7

😎 Did I mention the Canyon Speedmax?  Probably! I managed to get a gizmo to convert my Wahoo Kickr Smart Trainer to be 12 speed SRAM compatible. So I have been tweaking the position on the turbo. But the weather has not been great and I have been reluctant to take it out for a real spin.  However, last weekend the weather was dry and sunny, if a but chilly and blustery. So I ventured out for a Canyon Speedmax shakedown ride. Wow! This bike is so smooth and just wants to go fast. The AXS Etap system is so usable and a real game changer. 

The big thing to take away from this first outing is the fact hat the bike is twicthy in the wind. . . .?  o is it that I simply lack real life bike riding? I suspect the truth is a combination of the two. But the Speedmax has deep rim carbon wheels and once on the aero bars it is a whole different feel to what I recall from the Specialized Transition. Basically, I need to get out and ride the Speedmax. I am drsfting quite a list of possible events (TTs and Duathlons) and I need to be confident at speed.

As you can see there is a nifty rear bottle cage specific to the Speedmax. I have spares housed in it for these pics but there is an even more internal spares holder accessible under the integral bento box. So I will use the rear cage for long distance. I have also got a Prime Aero Bottle now fitted:

Many aero bottles get a bad rap for falling out when riding but this one gets decent reviews. I can conform that the bottle seems very firm in the cage. Potentially, the first race will be a TT on 10 Apr 22. Not that far away!

So what of my running? Well I am progressing with the volume nicely but I still have that pesky glute-hamstring insert niggle. I believe that my riding style when racing in Zwift contributed to this niggle. The out of saddle low cadence riding in particular is the culpret I think. I really feel like I am at a turning point right now. For nearly 2 years the World of Zwift has had me cycling alot. . . .hard and intense most of the time. I may be a bit burnt out. Recovery seems slower than usual. . . .Yes, that slow. And my Watts are getting more difficult to find! Zwift racing has dictated my training and racing for 2 years. Time to switch things around and make Zwift work as a tool for my Duathlon goals. So it is a solid month of Z2 cycling and some S&C to get me back on track. I will try and factor in one run interval session a week to tease the speed into the running. Then mid to end of April I will reassess to see what I can do to prep for the Middle Distance Duathlon at Cholomondely (10k/62k/10k). Under the fatigue I think I am in decent shape. I just need to maximise this condition and not drill myself to destruction and under perform.

Nuff said