My swim training has been a disgrace recently. I made the decision to cut back on the swims and get more 'bike fit' and I think it has worked to a certain extent BUT I was supposed to have got back in the pool way before week 10.
Oh well. Can't change the past. I will make every effort to get in the pool at least three times a week for the next 10 weeks. How hard can that be? I'm not looking for a super fast swim. If I can match last year's 40 minutes then I'll be happy.
My bike speed on the flat has definitely increased since last year but unfortunately that doesn't seem to translate to the hilly Rotorua course. My recent attempt at the course was very similar to last year. I have lost weight which has helped because I seem to be able to climb the big hills easier ... I just don't climb them any faster. All good though cos in theory it should give me more on the run.
I'm much more comfortable in the aero position this year and I'm sure my bike set up is more aerodynamic and more 'right' for me. I'm hoping the energy I save with this can be used on the run.
So ... I don't think I'm going to be any faster than last year but my theory is that (hopefully) I will get off the bike with more energy for the run. If I can get off with a 3:15 bike I will be happy. 3:10 would be better but I'm not sure how realistic that would be.
Now we come to the unknown. I don't have the experience of last year's run to use. I just hope that I can get further than 5K into the run this time. What I do have is the experience of the build up to the race where I pushed it too hard on training runs. The calf was on the brink of injury 2 weeks before the race and it just took the over enthusiasm of the start of the race run to tear the muscle. NOT going to happen this year.
I am going to push the pace in some of the runs but I won't be going silly. I'm doing the Rarapiro Half Ironman run in a team and I want to push that BUT if I feel the calf playing up I will ease back (sorry Kate and Phil).
My running suffered a bit last week cos I hurt my rib (don't ask) and couldn't run at the start of the week. Got plenty of bikes in and I finished the week off on Saturday with a good 2hr bike / 10k run. The 58 minute 10K wasn't exactly fast but I felt strong and in control and if it had been a race I felt I could have gone faster ... not much but a little bit.
So ... the maths says that I need a Sub2 on the run course. Gawd knows if I can go that fast after the bike ride. I feel confident that I could do it as a stand alone run but that means Jacksh!t in a triathlon. My legs felt really good coming off the bike last year and I know I am stronger this year so I'm hoping to feel as good.
I did feel a bit sick at the start of the run last year but I'm putting that down to the chocolate muesli bar that I had on the bike last year. Tasted great at the time but I think I'll pass on that this year. I did the recent bike ride of the course using only fluids and it seemed to work. I'll go with this I think. Going to get one or hopefully two more rides on the course to try a few things and then make the final decision.
The next 10 weeks are going to be VERY important to the success of Sub6 at Rotorua. I don't want to get to Race Week regretting that I didn't do everything to make it possible. I know that I am going to miss some workouts but I hope to get to the end of each week and to have done at least:
1 interval session on the bike
3 swims
long run of at least 90 mins
Consistency of runs is also important. I need to run every other day ... even if it's just a 20 minute jog around the block. I need it to keep my calfs flexible.
Going to do the following
Weeks 1 - 3 HARD!
Week 4 - Relatively easy - cut back on long stuff
Week 5 - 8 HARD! with one or two race bike rehearsals (also includes Half Marathon for Team in Week 5)
Week 9-10 Taper! ... and make sure I have something to taper from!
So it's simple. Run every other day, get my key sessions in, stay healthy and turn up fresh on race day. What could be easier!
Let the countdown begin .....
2 comments:
1: I really think your improved bike fitness will translate into speed on the day, as well as improved run strength. At least that's what I'm hoping for me!
2: Of course we don't mind if you can't push the half. If you decide before the day that you want to swim instead, let me know.
You seem to be largely on track (swimmings well over rated anyway!). Take it easy and make sure you get to the start line in good shape!
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