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. 

The Build Starts - 2024?

 Hello tumbleweed out there in retro Blog world 😵‍💫. It’s now nearly 3 weeks since I regrouped and accepted the fact that my race 2022 goals this season we’re just not going to happen. I’ve started the strength and conditioning work and reduced the cycling intensity. The running has reduced too, with just fast feet in the treadmill at the m moment, mixed in with the conditioning. I’m trying to git rid of the Achilles niggles! 

This new focus is quite enjoyable actually. The first few sessions made me realise how my lack of conditioning work may have impacted performance. I am woefully weak! I used to do a lot more strength work; so hopefully getting back to this type of training will make me more robust and slow the age related performance decline.  

I’m still on teeny weights and kettlebells at the moment.  Progression is slow - deliberately so cause I’m old! 

It was my 58th birthday in 2 Sep 22. The big 60 looms! I was fortunate to bag some more Le Col posh cycling gear:

Love these glasses. Expensive but quality  

Regrouping - Again 🥺

 Yup, yet another regrouping. This weekend should be the Box End Middle Distance Duathlon in Bedford. My last post set the scene for me to test the fitness by racing the low key Manchester Duathlon. I did compete in the race and actually didn’t do too badly. I finished 7th overall. The body held up and the Achilles weren’t too bad. But I was not firing on all cylinders. This race was short with the runs totalling 6k max. 

After the race I thought it would be ok to race at Bedford. But as the days ticked by my fitness is just not where it needs to be to race 10k/64k/10k. I risk aggravating the Achilles and feeling crappy mentally. So I have made the decision not to race and have a week of not doing much. Then I will start to build up very slowly focusing on strength and conditioning for a few months. Not sure what I will aim for next year yet. It feels like each passing year brings a new problem or injury that means I end up drifting along with no stand out performance at a decent level. 

I’ll think further on long term goals. 

Ride on

Long Covid?

Another week ticked by and now 3 weeks until the middle distance Duathlon in Bedford. The Achilles niggles continue but I think I can get round the runs in the race - just not fast. But overall I can’t get rid of the fatigue I feel. Recovery from anything hard(ish) training takes an age. I’m having more complete days off training than ever before but it doesn’t seem to make a difference. I had a busy day riding yesterday ti coordinate car repairs etc. I ended up riding to Stafford and back plus a lunch time ride through town to drop keys off. I really enjoyed the rides in the sun on my Giant TCR but totally whacked at the end of the day. I do wonder if I still have Covid in my system. 

Today is an enforced rest day in the hope if completing a decent big session tomorrow. We’ll see how that goes. Thinking of some TT bike efforts thrown in within a 60 mile tempo ride. Then a run off the bike as efforts of increasing pace as time descends. I’ve done this before and it’s a good strength set. See how I feel and whether the Achilles can handle it. 

I also managed some outdoor yoga stretchy stuff whilst waiting for the car MOT - enjoyable but again, felt shoddy 😵‍💫

4 Weeks to Go - It’s Touch & Go!

 Yup, 4 weeks to go until the middle distance Duathlon at Box End, Bedford. ID like to say training has been going well. But I’d be lying. Both Achilles’ tendons are hurting, I’m tired out some days and ok other days. I want to salvage the season as it’s never really started. But tbh I’m starting to feel rather stale and in need of a break and a reset before building properly to next year.  Ut I can’t accept another year of nothingness. So I’m aiming to be on the start line on 4 Sep come what may. 

One thing I discovered was that the run course for the Duathlon is a trail/grass mix. It’s supposedly quite compacted and firm. But if it rains before the 4th it may be slippy and squidgy. This would be a disaster for the Nike and Hoka Carbon played road race trainers I’m planning to use. So, I’ve purchased some North Face trail shoes:

These actually have a carbon plated also but the tread is specific to trail running. First run review: pretty good actually. The are light and cushioned. They favour a midfoot strike and kind of force you into a roll to push off. But they seem good and definitely capable of racing off road and a mix of road too. I’ll make a call on the day. 

As for training, I’m consistent but not feeling strong. Not had many sharpening up VO2 sessions either. But a good chain gang club ride last Tuesday ended up as a real full gas effort at the end. I suppose I was strong enough once the legs decided to wake up. Today (Sunday) I rode outside Tempo TT bike for 55k and ran off too. The Canyon was a hit to ride and the simple feel good factor was worth the ride alone today. 

 I wanted 10 - 12k run but simply didn’t have the time. Plus the pesky Achilles were ok one minute and hurting the next. But I managed a 5k progression run in 22min. It just seems I’ve not done the specific build and key sessions for this race. Not sure if that’s reality; Covid really screwed me up, hurting me hard in June. This was exactly the worst time to wreck the racing aims. Oh well, but if a downer post today. Good job nobody actually reads this anymore 😂. 

On a positive note, I’m really liking the home training set up. Bikes stowed neatly, treadmill, smart trainer, and conditioning kettlebells etc all in place for a winter regroup and build!