Into 2023 - Into Specific Strength Phase

 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. 😎🏃‍♂️🚴‍♀️🏃‍♂️

2023 Approaching

It’s 31 December 2022. Another year ticked off. Not a great year of racing or performance really. COVID really did mess up my main goals. But let’s park the old and look forward. My winter training has been going well, focusing on strength to May a better foundation for racing in the summer. I’ve put together a decent 4 months of strength, cycling and running endurance. January will be upping the strength for bike and run to try and convert my gym work into specific activities. Then, in February, I aim to start track running and build some intensity into the bike too. The main goal is the Darley Moor Sprint   Duathlon on 28 May 22. This is a 2024 European Qualifier. And I’ll be shooting for a slit in the 60-64 age group! Sounds very old but that’s the fact - 2023 will be my last year in the 55-59 AG. 

I also want to test the run speed at 5 and 10k. It will be interesting to see if the strength work in the gym can turn the clock back a year or two! The Clayton 10k is a goal again. I ran 39:24 last May. Can I dip Uber 39 min in 2023?  As for the 5k I think I’ll test the speed at the local parkrun on The Wammy. But there is an option to try the Trentham parkrun too. This is a new course but not sure how fast it is. 

After May I am thinking of switching to a bike focus to aim for some 50 mile TTs down in Cambridge. I would prefer the local A50 TT course but the events seem to be drying up on this course.

Anyway, all looking ok at the moment. I need to stay healthy to hit any of these goals. So keeping injury at bay will be key. 

Deep Winter - Doing Things Differently

It’s been 6 weeks since my last post. I thought well not much going on; nothing to report. But actually, thinking deeper about this winter’s training build, this is the first time since . . . Er. . . Ever, that I have totally stopped hard efforts during the winter, dialled back the training intensity and volume and REALLY focused on strength and conditioning to set a strong base to build into the intensity later to peak for the summer. Last year I completed 2 Zwift Racing League seasons before and after Christmas. I was cycling really well but lots of run injury niggles. But by February I was over cooked and not feeling so great. The summer ended up being a washout, with an injury in and off and then a covid illness that lingered for 3 months. So the season never got started. 

Back to the present. So I spent 3 months building conditioning with my kettlebells and sandbags in my pain cave. I’ve just completed 3 months training at the local JD Gym focusing on compound lifts and single leg Plyometrics. As it stand now, I’m feeling strong, recovering from intense weight sessions quickly and looking forward to see how the conditioning benefits my run-bike-run racing. I’ve also consistently built up my running with strides incorporated whenever possible. Cycling volume has been lower than my normal but that’s ok - I’m doing things differently. 

Recent weather has been freezing and I’ve mostly ran treadmill indoors. And now I’m fighting off illness. Hope it’s nothing long lasting. After Christmas I intend to maintain the conditioning but start a phase of strength relating running and cycling. So some hill running and sweetspot cycling sessions. 

I posted that my evo2max had an updated cockpit. New bars and stem. The bars are narrower and the stem slammed. This is ready for draft legal Duathlon racing in May 23. After a few rides and some turbo sessions I’d definitely say the position is more aero. I tend to get some lower back aches if I ride above an hour. But that may be the ride on the turbo. I need more road rides to see if the position needs tweaking, especially when riding full gas. 

Nike Alphaflys - Mega Run Shoes

 A while back I bagged the Nike Tempo Next % from the Nike Outlet store at a deal price of £80. Expensive for sure but actually a decent price for these shoes considered to be the training version of the Nike Alphafly Next%. My runs in the Tempo version have shown that these are on another level when it comes to carbon plated bounce energy return in run shoes. But the race version Alphafly are lighter and supposedly even more energy return. So I found a deal and the pic above shows my new super shoes. And they do really feel incredibly bouncy. I’ve ran a couple of times in these; some strides with easy before and after. It is so easy to run at 4:30 per k pace. I’m quite excited to see how much faster I run with these shoes. Of course, it will be difficult to gauge if I’m actually running faster but I have no doubt that there will be an advantage wearing these shoes. 

On the subject of new kit, wiggle had a flash DHB sale and this aero lid was a real bargain at £30. It is very comfy and accommodates sunnies better than any other helmet I have. 

Another training month ends as November approaches. It’s still really mild and I managed another outdoor ride. But the main focus remains strength and I have taken the plunge to join the local gym to take the strength work to the next level. The JD Gym is great and the first session yesterday proved what massive potential there is to increase my strength. Compound exercises like squats and deadlifts are now possible. Excited for the race season in 2023. 

Hibernate but Don’t Stagnate

 Nearly November and the way time flies by as we get older is kind of scary. I just looked for some photos from 2017 to get some before and after shots of my evo2max bike. I got this bike new in 2017 and have just had the cockpit (bike lingo for handlebars etc) changed following the discovery of a potential crack in the carbon. I got a couple of pics from a blog post in 2017. I also read some posts from 2017 relating to my focus on conditioning and how important it is for us older folks. Here I am in 2022 advocating the same thing - but 5 years older! I was using the local gym back then and actually doing ok for compound exercises like cleans, squats and deadlifts. Recently I’ve been in my garage using kettlebells and sand bags. I’m fact I’ve completed a decent 2 months of conditioning and have felt like getting back to the Olympic bars by joint the local gym. More on this in the next few weeks I think. 

So what if the evo2max cockpit change? Here’s the before from 2017. Not great pics but all I could find.

 I really like this bike as my aero specific ride. Yes, I am extremely fortunate to have a TT bike and another road bike; both SRAM AXS mega bikes. If my plan to race some draft legal Duathlons in 2023 happens, it will be the evo2max used as the race option. So here is the afyer cockpit version. 

The original bars were integrated stem version and 42cm wide. The new ones are 38cm with separate stem.  I really like this set up. It’s compact and definitely more aero.  Report on how it rides soon! 

 

Winter is Coming

 The days are shorter and the temperature is dropping. I’m not a fan of winter - I like the sunshine. But this time of year is good for regrouping. I’ve constantly felt like I’m regrouping though and would really like to see some good results next year. But results from what? Well I’ve had an idea. The last few years . . Or decade actually. . . I’ve gone long with my racing. But long distance events are expensive and draining on time when training. I discovered what May be just a cosmetic scratch on the handlebars of my evo2max bike. 

So I thought I’d play it safe and replace the front end cockpit. This lead me to think why don’t I try some draft legal sprint Duathlon racing?! Nice thought and quite motivated by this plan. I just need to stay healthy! The Darley Moor 2023 sprint Duathlon is draft legal and a 2024 European Age Group qualifier. Plus the event is in May, which will be warmer (I hate the cold and many Duathlons are held in early or late year). So game on👊

The evo2max is in getting pimped now, with these goodies:

 I have often been frustrated that the supplies integral bars on this bike couldn’t accommodate clip in aero bars. This should be possible now but I’ll wait to see how the draft legal racing goes before trying to add aero bars. Clip ons nit permitted for this category of racing. But these new bars and stem should be great as the bars are narrower  - aero rules 😎. 

Training lately has been more of the conditioning focus with treadmill fast feet running. I did my first outdoor run for a while this week and felt ok but everything he’d the next day. It was odd; my hamstrings, glutes and hips all ached in a strange way. First thought was the cause was wearing the Nike Tempo Next % for the first time. 

These trainers felt very different. Such a responsive rebound and not a shoe for running slow. I zipped round 2k repeats in a relaxed 4:00 per/k pace. Now I’m thinking I am fighting off I’ll was as if not felt right the last few days. I have an 8k easy planned today so let’s see how the legs feel. 

I want to build up the conditioning with heavier weights during Nov/Dec. Then build more specific bike/run volume during Jan/Feb. Then dial in the speed Mar/Apr. There, easy 😂

Building Slowly - Conditioning & NTC Rides Before Winter Hibernating

 Three weeks since my last blog and I’ve actually managed to maintain a good focus on conditioning with treadmill fast feet. Achilles not fully healthy but getting there. 

I’ve also bagged a couple of NTC group rides in real life and really enjoyed just riding how I feel. Yesterday was a lumpy route taking in a different road to the Peak cafe. I got a puncture for the first time in years. Time to change the tyres on the evo2max as these are the original ones from 2017. 

I’m going to keep this conditioning focus for another month. Then reassess.