Intensity

It`s nearly 2013. In my book that means I need to up the intensity of training to stand a chance of getting into any kind of decent shape for the early season duathlons. I managed to get a few good sessions in whilst at work, before the Christmas break. Now that I am on holiday it feels harder to get training sessions completed. The last 2 nights I have trained at beyond midnight! What I really need are races. I may get a cross country race in on 9 Jan but after that I am on a course with work for 3 weeks. Getting decent training completed could be difficult during this period - not great timing. Training has been going ok really; at least I am not feeling like an injured freak any more! I am really enjoying the tacx flow turbo trainer and it feels like I am getting some great bike/run sessions done. The latest creation seems very useful: Warm up on the turbo. Then continue on the turbo with a gradual increase of power at 2 min intervals - 180W, 200W, 180W, 220W, 200W, 240W, 220W, 260W, 240W, 280W. Then go run 4 x 1k on 4:30. Then get back on the turbo and start at the power that you finished at previously but work in reverse (harder to easier). Build as many of these bike/run bricks as you like. It works great for running off the bike and for riding off the run! Enjoy.