TRAINING BLOG FOR ROTH 2017

MINI RACE REPORT

SUNDAY, JULY 9, 2017 AT 05:37AM

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Challenge Roth is done and dusted with a really strong day. Probably the best iron distance performance I’ve ever had on a tough day and a challenging course. The new run course was bloody hard and to ride well here you have to be on your game pretty much for the full 180km. 

Here is a quick summary of the day. 

SWIM 52:58
Good and bad
Starting with the pro’s I thought I was going to take a beating as the start line was really cramped. However I got off to a clean start then settled into a group. The bad – my group slowed down significantly after about 500m but the next group was too far ahead to bridge across. The good – for the rest of the swim I was very very comfortable knowing I was hemorrhaging some time but saving energy for later in the day. 

Thanks to blueseventy for helping me through the swim. 

BIKE 4:53
Bike file: http://tpks.ws/wWJEK 
I was more or less solo all day sticking to my power. This was partly as I was paranoid about a drafting penalty (5min stand down plus 1km extra running on the run leg!) but more importantly I didn’t have anyone to ride with as I was getting smashed by powerful euro athletes. I only had the 140th fastest ride while my overall finish was 34th male – these Euro athletes are animals on the bike. 
Despite people thinking this Roth course is easy/fast it’s not. You must  keep the foot on the accelerator all day long. You are constantly going up, down, cornering, riding through villages and passing athletes (on lap 2). 
All said and done I was happy enough with my ride but I was a little concerned I had riding a touch too hard as well as not taking on enough nutrition. 

Thanks to Profile Design for making me fast out there. 

RUN 3:04:54
Run file: http://tpks.ws/RyDga 
Much like the bike there was not a great deal of purely flat, straight km’s where you could really settle into your stride. The new section of the run course has some climbs that were simply brutal on the 2nd lap. 
My run was a classic ironman tale. 
0-2km – finding my legs and worrying that I was not going to have it today.
2-12km – feeling great thinking I’m invisible and the rest of the day will be a breeze. 
12-22km – effort noticeably increasing and starting to fall slightly off pace.
22-32km – fighting to hold it together and beginning to massively overheat. 
32-42km – complete and utter torture. Not fun at all. Fighting every step of the way. 

I’m stoked with how I hung tough in the final 10km. I gave up so many times in the final 10km but pulled myself together time and time again to minimize my losses. I even managed to gain a place in the final 500m. In my mind I settled for cruising in then gave myself a slap and put in a surge to the line. 
Thanks to everyone that sent me messages of support and apologies to anyone I ignored out there on the race course.

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CAMP KIA KAHA @ CHALLENGE ROTH DAYS 3-7

SATURDAY, JULY 8, 2017 AT 04:28AM

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With organising our camp, podcasting and trying my best to stay focused and prepared for the race this blog has fallen off the radar sorry.

DAY 3 – Monday

BIKE ~110km Hilpoltstein to Regensburg

The first 40km was over the first part of the Challenge Roth course so another good chance to check some of the climbs. Felling OK today but still sleeping like rubbish with very early wake up times

Bike file: http://tpks.ws/u9Ork

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DAY 4 – Tuesday – in Regensburg

RUN – very easy 6km tourist run around town in Regensburg. What a wonderful city.

BIKE – 55-60km over the old challenge Regensburg course. After some riding over bike paths initially we turned onto a awesome climb on quite country roads. A good chance for some forced intensity.

SWIM – another incredible outdoor 50m stainless steel pool. After a disappointing swim yesterday I was focusing on a little speed today. Despite there being no lane ropes I hit some really nice times for my 50’s.

• 500-600 warm up

• 6x100 descend 1-3, 4-6

• 12x50 on 60 (2 hard / 1 easy)

• 100 warm down

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Day 5 – Wednesday - Transfer from Regensburg to Nuremburg

SWIM – ~2km open water swim @ Challenge Regensburg course (1km of 200m easy / 200m IM race pace 1lm of 100m race pace / 100m easy)

RUN – Easy 30-40mins run with Bevan

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DAY 6 – Thursday

RUN 11km easy to steady.

We joined in with the night run from Hilpoltstein to Roth. There were a couple of hundred doing this fun run over a lovely course through forests and towns finishing at the expo.

A fair amount of walking, podcasting etc today so felt a bit sluggish for the run.

File: http://tpks.ws/np0rL

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DAY 7 – Friday

SWIM at race site with a few 25m efforts.

BIKE – I was planning on a ride but had some podcasting commitments so only got in 15mins to check the bike is running smoothly 

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CAMP KIA KAHA @ CHALLENGE ROTH DAY 2

SUNDAY, JULY 2, 2017 AT 03:56PM

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CAMP KIA KAHA @ Challenge Roth DAY 2

SWIM @ Rothsee – short warm up, 1km ~ race effort, return doing some 200’s mod hard

BIKE – 10km to Roth

RUN – 12km over the first part of the course

BIKE – the new part of the run course ~10km + 10km home

Massage with Oli

This morning was an optional swim @ 7am with many campers taking the option to stay in bed. The Rothsee is a great swim venue and conveniently was 1km from our starting point to the end (although it does go around the corner quite some distance). I was swimming solo today thinking I was feeling OK when I did my 1km ~race effort but when I saw the time it was pitiful. I’m not sure what is going on there, could be poor GPS – I can live in hope.

Next up was the buffet breakfast when my levels on restraint are getting better. The spread of cheese, breads, pastries…. It’s too much for me to resist.

The ride into Roth was on another beautiful smooth road, net downhills so whiles we were easy spinning the speed was good. Then for the run where I planned on 2km warm up then alternate 1km @4:10/km (IM race pace) / 1km easier.

Checking out the new section of the course by bike was well worth it. It’s much more lumpy than expected.

Files:

Swim: http://tpks.ws/mW0Wy

Run: http://tpks.ws/MSvw1

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DAY 1 - CAMP KIA KAHA @ CHALLENGE ROTH

SATURDAY, JULY 1, 2017 AT 10:38AM

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• Bike a lap of the Challenge Roth Course 85-90km

• Run to Rothsee (lake) ~3km, swim 30-40mins with a little race specific work, run back

After a terrible sleep, where I woke at 1am and didn’t really get back to sleep, I was excited to be riding today. Firstly, I wanted to familiarise myself with the course but also see how IM power related to speed.  The plan was roughly to alternate 30mins easy’ish / 30mins IM effort.

The team at Challenge Roth have done well placing signage out on the entire bike course which made life easier as there are quite a lot of turns. Not to my surprise speed was high today, the hills were similar to what I remembered. It will take concentration and courage to keep speed up through the many villages we pass through. What was different today was the wind. It was nothing severe but enough to kill speed especially on my second ironman effort.

When we started the IM efforts power was coming easy but HR & rpe execution were just a tickle too high. I’m putting it down to a lack of sleep and jetlag – fingers crossed. Average speed for the IM efforts was 36.93km/hr (36km/hr is 5hr pace – I need to be ~4:55 to stand a good chance at sub 9hrs).  So I can’t complain really. We had a nice group that stuck together for the duration of the ride with Murray “the holy hammer” Lapworth, Chris “Jetstream” Docherty from Lincoln (UK), Thierry “DLS” Bessede from Geveva, “Robo” Seth Bitting from Canada (the man responsible for the 12hr training rule being brought into Epic Camps) and of course Scott “the terminator” Molina.

There are two key climbs on the Roth course with the first out of Greding @40km into the course which is 5.2km in length @ 2.5% but the first 1km is @ 6.5%. The other very famous climb is the solarberg which is ~1km @ 5% - this is the climb where you see the huge crowds 10 people deep. Chris had his jetstreams on full noise going up the Greding climb when I was planning on riding easy so Murray and I dropped off. It wasn’t a bad move in hindsight as not too far over the top is a rather technical descend with some off camber hairpin corners. When I watched lsdt yesrs race Frodeno actually went off the road on one of these corners.

After the ride and some down time we ran ~3km to the Rothsee, swam ~2km with some race starts but mostly steady swimming then ran back to the hotel. This camp will be a bit different with more downtime where we can chill out and relax.

Bike file; http://tpks.ws/T3x1a

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WEEK OF 26TH JUNE - PRE CAMP TAPER + TRAVEL

SATURDAY, JULY 1, 2017 AT 12:08AM

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MONDAY

Session Details: Run ~80mins with 6-8x200 fast smooth running plus 6-8x100 strides

Comments: Today is the start of the easing off into the camp to start at the weekend. It’s a different sort of taper with me easing off into the camp, pumping up the volume in the first few days off the camp then tapering into Roth.

No drama’s today, felt fine but glad to not be doing tough intervals.    

 File: http://tpks.ws/T0fLZ

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TUESDAY

Session Details: SWIM 100 warm up, 3.8km straight ~IM race effort, 100 loosen

Comments: After the first 1km dragging on a bit the rest of the swim seemed to go smoothly. I started a little quickly like a race then settled into 1:28’s throughout. My effort was probably a touch above IM race effort. I had heavy arms for some reason so was pleased I had OK pace.

 File: http://tpks.ws/DvpH6

Session Details: BIKE 70mins easy riding 150-180w

Comments:   Just a recover ride today. Low watts just aiming to keep  legs turning over with some active recovery.

 File: http://tpks.ws/vDK9u

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WEDNESDAY – TRAVEL DAY

CORE – 30mins then onto the bike

Session Details: BIKE 50mins with 5x2mins FTP

Comments: Today was just about reminding the legs to do some work rather than just riding easy. Also getting something done before departure tonight and 30hrs+ of travel

 File: http://tpks.ws/OHgyx

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THURSDAY – IN GERMANY

Session Details: Easy 10km run with Bevan

Comments: I was desperate to get out and do something so as soon as we arrived at the hotel we went straight back out the door for a run. We got a bit lost and were not running hard but I felt very good.

 File: https://www.strava.com/activities/1061324284

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FRIDAY – IN GERMANY

Session Details: 2km open water swim

Comments:   A great lake not far from the hotel. After ~600m easy I alternated 200 mod hard / 200 easy then a few sprints at the end.

 File: https://www.strava.com/activities/1061324259

I did plan to ride today but delays with athletes arriving and a longer trip from Munich to Hilpoltstein meant bike was not put together until 6pm.

Tomorrow is a lap of the Roth course – looking forward to it. 

WEEK OF JUNE 19TH - LAST KEY SESSIONS

SUNDAY, JUNE 25, 2017 AT 11:34AM

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MONDAY

Session Details: RUN incl 5km mod hard (sub 4min/km) – 4x1km very hard (~3:20-25/km) / CORE 30mins

Comments:   Some fast running today to not only search for some speed but also to keep beating my legs up to gain deep strength. This was going to be my last interval run before the race.

A good strong run tonight getting one of my 1km’s down to a 3:19

 File: http://tpks.ws/RoXTl

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TUESDAY

Session Details: SWIM

• 300 warm up

• 2x100 IM

• 4x100 (50 mod hard / 25 easy / 25 drill)

• 1km mod hard

• 200 easy mixed strokes

• 5 x 100 (25 Hard / 25 easy)

• 100 Easy

• 1.5km mod hard aiming for ~1:25’s

• 100 loosen

Comments:  Not a great swim today. I was a few seconds off per 100 as well as having effort higher than I would like.

Session Details: BIKE Steady 70mins on the trainer with cadence variations

Comments:   More of a recovery session than anything today

 File: http://tpks.ws/oS9PD

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WEDNESDAY

Session Details: RUN 2hrs with 2 sets of 5xstrides

Comments:   Today was a real grovel more or less the whole way. It really was a case of getting the time done today.

 File: http://tpks.ws/Jgxik

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THURSDAY

Session Details: BIKE – indoor trainer incl 8x5min FTP

Comments: A good strong workout today. The first 1-2mins of each rep was a bit of struggle but I then got into it and rode strongly.   

 File: http://tpks.ws/0o2UG

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FRIDAY

Session Details: SWIM 1hr

• 400 warm up

• 2x100 IM

• 4x50 (25 hard / 25 easy)

• 4 x (300 easy to steady - 3x100 fast on 1:45)

• 200 warm down

Comments:   Finally the swim I’ve been looking for. This morning I hit the 100;s week sitting around 1:15/100

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SATURDAY

KEY SESSION: RUN 3km building pace / BIKE ~90kms best case @ IM effort / RUN 21.1km off the bike @ IM pace (aiming for <4:17/km)

Comments:  Thanks to our considerate wife’s Phil & I were given afternoon passes.

Run #1 was uneventful then onto the bike. The first 10-15km is relatively slow going with sitting up, shitty roads and some traffic. Once out of town we were running at good power & pace with rpe being reasonably low. I’d tried to come up with a route that had a good number of hills to try and simulate Roth.  

My aim today was to be shooting for best case IM power aiming for ~240w NP. The good news was my RPE indicated the effort today was just sustainable but HR, at times, was saying it is a touch too hard. I suspect 230w will be what I go for on the day.

I finished with NP of 241w. If I hit that in Roth I think I will be ~4hr50mins which would be a great result.

After the first 1km of the run I felt as fresh as a daisy and had to hold back. All the way through to about 15km I did not require much concentration at all. The last 5km got a little tougher and HR went up but was still very manageable.

Overall a very strong performance today. No significant issues aside from a tightening glute in the last 5km. I tested my new lightweight shoes today and feel they will be the best choice race day. The trade off of lightness and good drainage over less cushioning is worth it based on todays results.

 File: Warm up run: http://tpks.ws/HRv1v Bike: http://tpks.ws/KxqF6 Run #2: http://tpks.ws/hVkfC

SWIM- I also did an easy 1km swim in the morning when at the pool with the kids.

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SUNDAY

Session Details: Bike – steady ride on TrainerRoad - Baxter

Comments: An early morning start with tired legs. I battled through and felt better in the 2nd half than the first.

 File: http://tpks.ws/8Uaau

CORE; 30mins / YOGA 30kms

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WEEK OF 12TH JUNE - KEY RIDE THIS WEEK

SATURDAY, JUNE 17, 2017 AT 03:13PM

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MONDAY

Session Details: CORE 25-30mins BIKE – 1hr recovery ride with single leg work, cadence variation and a few 1min reps @ FTP to finish.

Comments: My legs are pretty smoked from yesterdays 3hr run. I certainly felt better after doing this recovery session than before which was of course the intention of doing it .

 File: http://tpks.ws/DGzUv

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TUESDAY

Session Details: SWIM – longish 4.5km – general endurance work

Comments:   Forgot to write down workout again sorry. Low in the water and not feeling great today

Session Details: RUN with 10x1km @ ~3:45-50/km (~Olympic tri pace)

Comments: Very windy tonight but average pace was probably about right. It felt good to be somewhat up on the toes sub 4min/km pace. Each time I’m doing more challenging runs I keep playing around with technique when tired but more often than not pace seems to come easier when I relax a little more and just flow.

The last rep tonight my garmin turned off for some reason then turned back on so a 3:45rep turned into 5:33 which was a bit of a painful way to close out the session. HRM still not working.     

 File: http://tpks.ws/fgR8e

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WEDNESDAY

Session Details: BIKE 95mins incl 4x(10min Mod hard / 4mins FTP) - TrainerRoad

Comments:  A really good solid workout today. The FTP came relatively easy which in turn made the lower power output at mod hard efforts feel easier. Done on the wahoo in erg mode so. Good cadence throughout but on the FTP work I was simulating hills on some reps doing 1min normal cadence / 1min low cadence.

 File: http://tpks.ws/OH6gw

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THURSDAY

Session Details: SWIM – short 2km on the way back from a meeting

• 400 warm up

• 2x100 IM

• 300 (25 fast / 25 easy / 25 drill / 25 easy)

• 1km mod hard holding 1:25/100

Comments:  It was good to get a 3rd swim this week all be it rather short. The 1:25/100 came pretty easy today which is nice for a change.

Session Details: RUN 2hr building run starting ~4:45/km then building each 5km block to finish at 4:05/km

Comments: This was very easy to start today. Todays run was all on the flat with it all feeling pretty easy except the last 5km where I did have to concentrate reasonably hard (unfortunately had to have a toilet stop mid way through which made it a bit easier to get through). HR back online today and shows I was up around Half IM HR towards the end  

 File: http://tpks.ws/bNLtZ

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FRIDAY

Session Details: SWIM 3.2km

• 400 warm up

• 2x100 IM

• 200 (25 mod hard / 25 easy)

• 400 steady

• 4x100 Fast (30RI)

• 400 easy to steady

• 2x200 Fast (1min RI)

• 400 easy to steady

• 400 Fast

• 200 warm down with some backstroke

Comments: Today was intended to be a hard swim with good rest. I hit the 200’s nicely at around 2:34 feeling like there was more in the tank. So I had hopes of being under 5:10 for the 400. I felt like I was nailing the 400 but probably didn’t push as hard as I could in the 2nd half so was very disappointed to see only 5:15. I need to be quicker than that but I suppose it was at the end of a session and I didn’t push as hard as I should have.   

=================================

SATURDAY

Session Details: KEY BIKE RIDE – 165km with the majority @ IM effort. Done in the afternoon starting at 12noon

Comments: I was on the road bike with clip on aero bars today which I knew would be a bit of a challenge as sitting in aero position is nowhere near as comfortable as the TT bike.

After a 10km warm up we were into it. I was riding with Murray today and given I was on the roadie I suggested he lead out with myself sitting ~ IM draft distance behind. This was a great exercise for me as I’m normally on the front and I got reminded how massive the draft zone is with my power being quite erratic even at 12-15m so I dropped back further.

My plan for the IM effort was to build into it a little then hold closer to 240w and see how I handle it in the last hour. I’m hoping I can average 235w in Roth (230w would still be good and 225w acceptable).

Early on HR was about right – I’m aiming to keep it closer to 130 than 135 especially early on.   At about the 1hr30 mark I drifted off the back of Murray by a good 100m or so but needed to get back up to him as the afternoon light and shade was making it a bit dangerous without lights. I needed to tell him to turn on his rear light. That meant a fairly long effort closer to 250w than 240w but I felt pretty strong.

Through the middle stages I felt quite strong with power coming reasonably easy. It’s lumpy terrain with lots of gentle grinding uphill where I typically struggle to hold good cadence.

The final stretch of this ride is mentally challenging with ~40km on a very straight road although it is slightly downhill. I certainly started to feel the pinch during this period with power and cadence deteriorating. By this stage I was sitting up on the hoods a lot and also was suffering with the cold. I held it together as best I could but the final section home was pretty miserable, dark and cold.

All being said I still managed to have NP of 234w with HR132 for the main chunk of the ride so given I was on the roadie I’m OK with that.

A very solid workout today. Not the big confidence booster I was hoping for but a great fitness booster

 File: http://tpks.ws/9JjfH

RUN OFF THE BIKE – 3km @ IM pace. It was a good mental test to go for a short run. I really didn’t feel like doing it. Tonight I was testing some new shoes as in Kona my shoes did not drain well. The new shoes I have are only 200g so I am worried they will be too light so I will test further over the next few weeks. I’m glad I did run because the pace came easily and the shoes felt fast.

File: http://tpks.ws/3NXhQ

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WEEK OF 5TH JUNE - KONA THEN HOME

SUNDAY, JUNE 11, 2017 AT 05:05AM

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MONDAY

BIKE – recovery ride up through Waikola Village – Waimea – Mauna Lani ~70km

I was keen to get in a little more riding before leaving tomorrow. This ride has a long climb ~1hr up to the middle road. It’s not steep but it is long. I was surprised power was coming easy and I felt pretty good. It’s a lot cooler up high then a great high speed descent back to the Queen K where I got a bit cooked by the rising temperature.

File: http://tpks.ws/Fx8NJ

SWIM – Fairmont Orchard to Mauna Lani Hotel and back

Another great out and back swim. Very rough conditions but good to get one final swim done

File: http://tpks.ws/gQ9sN

TUESDAY – Travel

WEDNESDAY – lost with time change

THURSDAY

RUN – just and easy recovery run to get back in the swing of things. I felt pretty good early on but could tell I had post race fatigue by the end of the run

File: http://tpks.ws/raXc4

FRIDAY

SWIM 3.2km

I’m late doing this update and forgot to record the workout.

SATURDAY

BIKE 1hr40 on the trainer – 3 x (20mins building through steady zone – 3x1min FTP)

This is probably my favourite TrainerRoad session at the moment. A nice mix of steady riding and the small amount of FTP makes the steady riding feel easier. With todays session I feel like I’m almost over the race.

File: http://tpks.ws/sa7Lj

SUNDAY

RUN – key session – 3hr run with hills +  3x5km @ 4:10/km (just quicker than IM pace).

A classic winters morning. We started in the dark for the first hour or so then witnessed a magnificent sunrise which was followed by a heavy frost. The 2nd 5km effort was brutally cold with my sweat freezing my legs, especially glutes making that rep very challenging. Thankfully during the final 5km effort I had a bit more sun which made a huge change.

I was definitely smoked after this run but pleased to have a challenging 3hrs in the bank. The deep fatigue this run causes will make all the difference late in the run in Roth. Just running 3hrs is OK but 3hrs with some pace is so much better.

File: http://tpks.ws/PfH8q (seems my altimeter is not working as there was a lot of hill work in this run)

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KONA 70.3 RACE REPORT

SUNDAY, JUNE 4, 2017 AT 01:39PM

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I'd trained pretty hard for this race and was hoping, expecting and in due course got a strong performance. 

This year is the first time a rolling start has happened which I was sceptical about. How it works is 4 athletes start every 5 seconds grouped by age and predicted swim times within those groups. The result is a much less congested swim, transition and bike. Overall the feedback is very positive but the downside is you don’t know your placing as everyone does not start together. You also loose the mayhem of the mass start which I like - I’d rather see wave starts by age group myself.

PRE RACE

Breakfast of two em’s power cookie bars, X endurance  and an  English muffin with peanut butter was at 4:30am to allow time to digest for the 6:30am start.

My warm up was very limited as I wanted to ensure I was on the front row in the far right position. The reason for that was I breath to my left so I can then keep an eye on those I start with and there was a slight right to left current. My plan was to aim to the right of the first buoy on the clockwise course if I was leading so by starting on the right I would not need to swim over others.

Our 40-44 age group was the first to start of the ~1200 athletes and I was in the front row of our age group. When the gun went off I suspected I would be leading and I was but another guy was going toe to toe with me so rather than waste energy I went straight onto his feet to get a good draft. Around 200m in another guy came storming through so I switched feet until the first turn buoy at which time I made a bit of a rookie error. As we turned the buoy I left the guy who I was originally following onto the feet of my new lead out swimmer trusting that he would stay there as I slotted into position three. Much to my displeasure after a while we drifted off the new leader and by the time I realised it would have taken a big effort to bridge the gap. So instead I conserved my energy and stayed on the draft I had knowing while he might loose 30-60sec I would save energy for later on. So I exited the swim in 3rd place.

Onto the bike there is a nice climb to T1 then climbing more once on the bike up to the famous Queen K highway. Thankfully my legs felt OK (they were feeling very dead yesterday) and I settled into my work hitting the power I wanted. Patience was the name of the game as I was only very very slowly gaining on the two ahead of me. It probably took me close on 40km to hit the front which is close to the turn point in Hawi at which time I was really starting to hit my straps. Power was coming relatively easy but frustratingly my HR monitor was not working, I suspect I was going a little easy. 

The forecast was for strong winds but disappointingly that was not eventuating, it’s been light winds all week compared to what it can blow. So what that meant was coming down from Hawi, which is a gentle staircase down, required a lot more pedalling than usual. I was a little lazy in this period of the race but part of that was tactical as my stomach was just ever so slightly on edge and I really wanted to get my HR down to help clear that up.

The rest of the ride my just me and my machine with nobody else in sight. I had a moto lead rider and the good guy who was running tech support nicely picked up my spare tubular I dropped and put it on my bike at the end of the ride.

Nutrition was: 2 bottle infinit, 2 serves UCAN, 1 gel and 1 no dose tablet.

Off the bike and I was feeling pretty good about the position I was in. Nutrition status was OK, legs felt good and I was not yet overheating. After racking my bike and grabbing my transition bag I set off to put on my shoes thinking the area would be obvious or someone who yell at me where to go. I managed to run straight past the designated area and was on the run course before I knew it. So I just changed on the spot and someone took my gear back for me.

The course at this race is really challenging and even more so since they changed it to 2 laps of 10.5km. There is only about 3km of road running per lap with the rest being on spongy grass up and down golf fairways, on golf cart paths, through tunnels and generally just twisting and turning, going up and down all day long. I felt comfortable for most of the first lap and pace was about where I wanted it (aiming for average pace ~4:10/km). Towards the end of the lap you get an opportunity to check out who is behind. I had such a big lead I started to switch off, ease off and start thinking about Roth. To completely empty the tank and dig really deep here would take some edge off for Roth even though it is 5 weeks away. I was also getting bloody hot on the 2nd lap as well. Into the final km’s and I could hear the commentators calling me in. It’s been a long time since I won a sizeable race so I was thinking what to do down the finish chute to not look like a tool. I ended up with a single fist pump before hitting the tape and doing the obligatory interview.

I was certainly in much better shape at the end of today’s race compared to past years. Winning was a nice buzz but more importantly I put in a strong and steady performance which is perfect springboard into Roth.

Some solid performances by all the camp athletes which again highlights that acclimation from heavy training out trumps a heavy taper when dealing with hot Kona conditions.

Kona slots are back next year for the 15th anniversary so the competition will be a lot hotter.

Swim -  http://tpks.ws/9Zfag
Bike -  http://tpks.ws/LvqUt 
Run - http://tpks.ws/e8Ubb

A short 10km loosen ride to pick up the car and the day was done.

Right now I’m feeling pretty good about Roth.

We’ll be back to Kona next May – will we see you there?

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EPIC CAMP LITE KONA 2017 - DAY 7 - EASY DAY

THURSDAY, JUNE 1, 2017 AT 02:34PM

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Run ~3km /Swim 1km /Run 3km – all easy going other than a few surges in the swim.

A short spin at bike check in.

I hope my legs feel better tomorrow. Heavy and dead legs today. 

EPIC CAMP LITE KONA 2017 - DAY 6 - TRI SIMULATION

WEDNESDAY, MAY 31, 2017 AT 02:32PM

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• Bike to Hapuna beach (race venue)

• Swim – Mauna Kea Beach to Hapuna 1.75km

• Bike - 17km with a touch of HIM effort

• Run – 5km off the bike (alternate 1km easy to steady / 1km mod hard ~4min/km)

I planned todays swim by purely eyeballing it on google maps. It was a good call. Only 4 of us choose the point to point swim which happened to be downwind and with a current, some great sea life (Jimi saw a manta ray).

An uneventful short ride with a run off the bike. 5km is about as far as I want to go without any fluids – hot and windy today!

Bike file: http://tpks.ws/1hYwm

Run file: http://tpks.ws/z0GZD

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EPIC CAMP LITE KONA - DAY 5 - HIGH ROAD TO HAWI

TUESDAY, MAY 30, 2017 AT 02:28PM

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Bike – High road loop to Hawi ~100km

Run ~3km / swim skills / Run ~3km

This really is a classic ride that everyone should do if you have the time in Kona. From Mauna Lani we head to the end of the Queen K where instead of turning left on the ironman course to Hawi turn right up to Waimea for a long juicy climb typically into a head wind. Just before Waimea take a left turn with more climbing and spectacular views before bombing down to Hawi to rejoin the ironman course.

The coaches instructions were for today to be a recovery ride. When you are climbing from sea level to over 1000m that is easy said than done. So whilst we took it as easy as we could it was not recovery going up. It’s all worth it though with stunning views and a huge amount of downhill in the 2nd half. My joke of reminding everyone that is was a recovery ride as they climbed in their smallest gear for ~1hr was wearing thin with some athletes by the end of it.

To close out the day we ran 3km down to a nice little beach near Mauna Lani, swam and run back.

So some good mileage today at a low intensity. Time to start resting up tomorrow.

Bike file:http://tpks.ws/9Fn9x

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EPIC CAMP LITE KONA 2017 - DAY 4 - KONA TO WAIPIO LOOKOUT

TUESDAY, MAY 30, 2017 AT 02:11PM

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SWIM 3.6km to Captain Cooks monument return

BIKE – Kona to Waipio ~100km with 3x10km @ Half IM power

RUN – ran out of time

We caught up the swim we missed a few days ago as I really wanted everyone to experience this point to point classic. We had a beautiful morning with some nice sea life early and late in the swim. It’s also fun to have a point to significance to get to rather than just swimming (Captain Cook was allegedly killed in this bay). Our super support crew of Dave Dwan and Jayne Ward-Young were on hand in kayaks so if anyone got in danger we had support on hand. As it turned out one of them (who shall remain nameless) was actually the one needing the rescuing after we were done. So I ended up with some kayaking time myself for additional upper body conditioning.

Todays ride was a point to point rode to Waipio lookout which I have not been to before. I had some logistics to sort out in town so missed the first part of the ride. It was a bloody long climb up Palani - ~15km taking ~50mins taking it rather gently but due to my gears there was a fair amount of strength work.

Once up onto the Mamalahoa Highway I got stuck into my 3x10km Half IM efforts. Rep #1 was a bit of struggle with too much downhill hence power a bit off but #2 & #3 were close to the mark but RPE was pretty high. Sore quads and tired legs once I was done so it was convenient that I caught super trooper Suzie from Nashville and Marie just after finishing the last rep so I gently towed them in for the rest of the ride. We finished at Waipio lookout which was absolutely spectacular.

No time for running this arvo which was a bit of a bugger.

Dinner at Café Pesto in Kawaihae which was very good. We have not had a crap meal yet!

Swim file: http://tpks.ws/cgiov

Bike file: http://tpks.ws/Su7yZ  

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EPIC CAMP LITE KONA 2017 – DAY 3 –ENERGY LAB RUN + IRONMAN SWIM COURSE

MONDAY, MAY 29, 2017 AT 07:51PM

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RUN 13km from energy lab to the pier aiming for 1km easy / 2km  Half IM effort

BIKE 30-40km recovery ride in the hills

SWIM 3km on the ironman course

The energy lab run is a must do when you come to the Big Island. It’s a boring as shit run along the highway but it gives athletes a real appreciation of how brutal it can be out there on race day. We ran at 7:30am and it was still bloody hot for most of us. On this run the group almost always splinters immediately and most run solo. I had Andy from Christchurch for company who commented that every time we started the 2km harder efforts we seemed to be going uphill. I was aiming for 4:05-4:10/km for the efforts which I wasn’t too far off factoring in the hills. A good run.

The optional ride today was only taken up by myself and Jimi. It was supposed to be a recovery ride but with 560m in elevation combined with my poor gearing meant I had to work harder than easy just to get up the climbs. The Mamahaloa Highway is a nice quite road with cooler temps – check it out if you get over here.

We finished the day with a  3km swim at the pier (twice out to the 1.5km turn buoy.

Dinner at Kona Brewing Company. As well as all the training, the race and more we focus on getting to all the best eating spots.

Run file http://tpks.ws/yNLYs

Bike file http://tpks.ws/mcP1F

Swim file http://tpks.ws/99eIt

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EPIC CAMP LITE KONA 2017 - DAY 2 RIDING THE IRONMAN COURSE

MONDAY, MAY 29, 2017 AT 04:13AM

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BIKE – 189km on the ironman course

RUN – had to skip for a massage.

SWIM – 1.5km easy recovery swim

Today was the litmus test. I’ve been to this island many times and have yet to master the full ironman course. I’ve done really well in the 70.3 but even in training I have not mastered the full course - it's partly due to us always doing it very early in the camp but I did not want to pull out that excuse again.

My plan was to ride controlled out to Hawi aiming for ~200w (with the speeders of Andrew, Matt and Jimi) take it easy’ish down from Hawi then try to ride Ironman power back to town on the Queen K (around 50km @ 235w).

We had ridiculously easy conditions today. Of course it was hot but there was more or less no wind on the entire course other than some head breezes before Hawi. It was by far the least wind I have ever encountered.

Arrival into Hawi was OK. I was not too chipper but doing OK. I knew I needed something to fire me up so I did a test run of the Fuel 5+ from Extreme Endurance which has 90mg caffeine.  All the way down all I could think about was nailing the Queen K however my optimism was not high given the way my legs felt. When the time came I settled in and was just making the numbers until bang, my first flat about 200m from the next aid station. It was an immediate flat and on inspection I had a nail all the way through my rim. After a brief stop at the aid station I was back on it and I was cranking it. Power was high and I needed to hold back rather than push… this was looking good. After ~30mins if nailing it the Kona heat started getting to me. My legs were OK but my body and particularly my head were started to explode with heat. I whimpered into the next aid station and desperately tried to cool myself down which got me back in the game for a while until the melt down continued. Legs were still OK, alertness was OK but I was just melting. At the next aid station I threw in the towel and let Matt and Jimi tow me home which at times was a struggle as those boys were riding well. Once I finally cooled down on Ali’I drive I felt absolutely fine.

Whilst I did crumble somewhat on the Queen K I did manage over 1hr @ 228w which is better than the past but I think I just need some more time to get used to this heat (same excuse again I know). 

The schedule was to run off the bike 4-6km but we needed to crack into massage so I had to skip that.

To round out the day I did an easy 1.5km swim. Not an incredible day at the office but better than past effforts. 

Bike file http://tpks.ws/xuXwJ

EPIC CAMP LITE KONA 2017 - DAY 1

SUNDAY, MAY 28, 2017 AT 03:21AM

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SATURDAY – DAY 1 Epic Camp Lite in Kona

BIKE Captain Cook figure 8 loop.

SWIM (Postponed) – 3.5km to Captain Cooks monument and back

RUN – 10km to the Pier

It’s always great to be back in Kona showing others around what the nutters have to deal with in October. We often start the camp with the Ironman ride which usually ends up in complete carnage so I changed things up this year with a softening day first up.

Todays ride was a great ride to open up the camp. After a ~7km warm up we hit the incredibly tough climb up Haleki’i St – I sent the majority of the crew along the new bypass with just myself, Jimmi Young, Andrew Lawrenson & Matt Young as I knew from past experience that they simply would not get up. As it turned out the 4 of us only just made it ourselves. This is seriously steep with pitches of 15-20% which my 42:23 resulted in my having to muscle my way up with plenty of time ~40rpm and I suspect lower! I also forgot my gloves so getting out of the seat with sweat pouring down my arms was a real challenge. That being said. I enjoyed the challenge of the climb but I was pretty smoked at the top – 11mins30 @ 324w despite some flat recovery sections (I forgot my HRM but the other guys said they were at their limit).

From the top of that climb it took forever to recover. The plan was to stop and swim mid ride across Kealakekua Bay to Captain Cooks monument (where Captain Cook was allegedly killed). Unluckily for us the island was experiencing some massive waves so swimming was not an option today. So we continued out ride with  a 7km handicap KOM. It’s fair to say I got some of the handicapping accurate, some was pitiful. John Fredrickson took the prime with a good surge at the line meanwhile Margaret Wood took the QOM. I was 3rd over the line sitting ~300w most of the way up without too much difficulty despite sweating buckets.

Off the bikes we ran an easy 10km down to the pier to introduce the team to the Ali’I Drive section of the ironman course. It was bloody hot but actually felt manageable despite being the first run over here. A bit of nipple rash but thankfully no blood drawn on the new camp t-shirt.

We made another attempt to swim at the pier later in the day but were thwarted again partly because of the huge waves rolling in but also the canoe boat racing.

One big challenge over here it staying on top of hydration post training. I feel like I am forever playing catch up and will need to look for some fluid variation over the coming days.

I threw down a massive salad at Lava Java for dinner along with everything else in sight in preparation for the big ride tomorrow on the ironman course.

Bike file http://tpks.ws/sl0xg

Run file http://tpks.ws/DHrNi

Here is the ride we did (click on the image to see the clip):

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WEEK OF 22ND MAY - KONA TIME!

SATURDAY, MAY 27, 2017 AT 03:17AM

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DATE: Week of 22nd May – Epic Camp Lite Kona begins

MONDAY

Session Details: Recovery ride 1hr on the trainer

• 10mins warm uop

• 8mins single leg

• 16mins (2mins 60-65rpm / 2min 100rpm)

• 8mins single leg

• 4x(1min FTP / 1min easy)

• Warm down

Comments: I’m pretty tender from yesterdays run. Todays ride did help loosen me up 

 File: http://tpks.ws/ns1lw

=================================

TUESDAY

SWIM Session Details:

• Warm up

• 9x100 descend 1-3, 4-6, 7-9 (10RI)

• Easy swimming

• 400m TT

• Warm down

Comments: After the 100’s I was feeling optimistic that I could go close to 5mins for the 400m TT (I want to be sub 5mins by Roth). When it came to the test I think I went through halfway in not much over 2:30 but must have slowed significantly as finished in ~5:08. A bit disappointing as I was hoping to be 5:05 or better. I do hope that in Kona I will get a nice boost in my swim.

 RUN Session Details: ~6km gentle tempo running ~4:05/km then 8xstrides (20sec fast / 40sec easy).

Comments:  The pace came easy today.  

 File: http://tpks.ws/hSGoA

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WEDNESDAY

Easy recovery ride. Time to rest up for Kona  

 File: http://tpks.ws/6oIsn

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THURSDAY

Travel day – run to the pool ~3km / Swim  (400 warm up — 4x25 build ups — 10x100 steady on 1:35 — 100 loosen)/ Run home

 TRAVEL TO KONA – Gain a day

Swim 3km from the pier (turning right). Choppy rough conditions so slow going tonight.

 File: http://tpks.ws/wxuBm

=================================

FRIDAY

Pre Camp prep

Bike – an easy but very hilly reconnaissance ride for tomorrow . File http://tpks.ws/YgigE

Swim- 3km swim in Keauhou Bay. A bit cloudy in the bay but OK coral once clear of the bay file http://tpks.ws/DuJCJ

Great dinner at Sam Choys about the Keauhou Shopping centre. 

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WEEK OF MAY 15TH - SOLID HIM SIMULATION

MONDAY, MAY 22, 2017 AT 12:55AM

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DATE: week of 15th May

=================================

MONDAY

RUN

Session Details: 25mins core. Running with Phil & Tyrone dropping off their intervals in order to not be smoked for tomorrow (3km @ 4min/km then some gentle 1km reps)

Comments:   My legs are still a little tender from Friday but coming right.

 File: http://tpks.ws/HhlNr

=================================

TUESDAY

KEY Session:  Swim 2.5km (500 warm up 2km aiming for 1:25/100) / Bike 40km aiming for 260-270w (best case half IM effort) / Run 10km off the bike aiming for 3:55/km (best case half IM pace)

Comments:   Swim – first 1km good going and on pace then public/lane changes / loss in concentration meant I dropped off the pace.

Bike – a struggle to maintain power until out of town and on straight roads then I was nailing it holding closer to 270w then 260 most of the time. My legs were not feeling great so I was stoked to be able to hold the power and see HR dropping the further I got in.

Run – at times it felt a touch harder than it should but all in all very pleased to nail the pace with HR in check (although it was creeping up a little) and only be 1sec off my target time for the 10km, if it hadn’t been for my fat fumbling fingers I would have been exactly on the money.

 File: bike http://tpks.ws/4jSfK run http://tpks.ws/8wSJH

=================================

WEDNESDAY

SWIM Session Details: 3.7km

• 200 warm up

• 2x100 IM

• 200 (25 build up / 25 easy)

• 4x400 descend 1-4 (20RI)

• 100 easy IM

• 4x200 descend 1-4 (20RI)

• 100 easy IM

• 4x200 descend 1-4 (20RI)

• 200 loosen

Comments:   More or less nailed todays swim

CORE – missed my core session

=================================

THURSDAY

BIKE Session Details: 2hrs cruising in the hills

Comments:   Awesome winter day in the hills. Still pretty tight from earlier in the week but feeling better afterwards.

 File: http://tpks.ws/f8qCo

=================================

FRIDAY

SWIM Session Details: 3.4km

• 300 warm up

• 300 (50 build up/ 50 easy)

• 2 x ( 9x100 - 3 on 1:35 aiming for 1:23’s / 3on 1:30 aiming for 1:19’s, 3 on 1:25 aiming for 1:15’s // 200 easy)

• 200 Fast

• 200 Easy 

Comments:   I didn’t quite make the 1:15’s but not too far off. For the 200 I was hoping for 2:30 but anything under 2:35 was going to be OK. Despite not really getting on top of the water and carrying some fatigue from the 100’s I hit ~2:33 so happy enough with that.

RUN Session Details: 50-60mins with 12 x (20sec strides / 40sec easy)

Comments:   Bloody cold morning to be running and it took some time for my feet to defrost. More stomach issues today with a couple of toilet stops required.

Good to get some leg speed work into the legs.

 File:http://tpks.ws/kQNu6

=================================

SATURDAY

BIKE Session Details: 2hr indoor trainer. 5-10mins warm up then TR Session incl 4 x (10mins mod hard (255w) / 4mins FTP). Finished session with 20mins steady riding to take it up to 2hrs

Comments:  Have not had a hard session since Tuesday despite a 5:30am start I nailed this session with relative ease. Very happy to comfortably get through FTP efforts without drama and the mod hard showed a low HR.

 File: main bike file http://tpks.ws/Hicqe

=================================

SUNDAY

BIKE / RUN Session Details: Bike 2hrs on the trainer with plenty of steady (near IM effort) / Run off the bike 2.5hrs (first half hills, second half aiming for IM pace ~4:10-4:20/km)

Comments: The bike went well and was pretty uneventful. Off onto the run and we were into some pretty bloody cold and crappy weather. Lots of mud on the trails then came off the hills for the last 12-14km @ IM pace. The first 4-5km was OK then we turned into the wind and it got tough to hold IM pace plus I was getting tired. The last few km’s the legs were certainly feeling like they were at the 20km mark of an ironman. I could keep the pace but it was getting rough. Sore legs afterwards.   

 File: Bike (main file) http://tpks.ws/2anor Run http://tpks.ws/bwdBB

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WEEK OF MAY 8TH - 2 BLOODY HARD RUNS THIS WEEK

MONDAY, MAY 15, 2017 AT 04:46AM

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DATE: Week of May 8th

MONDAY

Session Details:

 Core 30mins

Run warm up ~30mins running with some hills and a 500m mod hard effort

10km Very hard aiming for 3:35/km

Comments:   I started OK but had a bad 4th km, the turns were killing my lap times. I had another bad km in the middle but was happy that I did not throw in the towel and did the best I could with the legs I had (given I’d ridden a solid 150km yesterday)

About 30sec slower than I had hoped for the 10km with 36:22 being the finish time. It was not a max effort tonight but not too far off. I was a

 File: http://tpks.ws/UpCBv

=================================

TUESDAY

SWIM

Session Details: 5x800 mixed efforts

Comments:   Quite possibly the worst swim I've had in a long time. I didn't feel that bad but was incredibly slow after last nights efforts

BIKE

Recovery ride in the hills for 90mins http://tpks.ws/LUIZt

=================================

WEDNESDAY

RUN

Session Details: Run 90mins easy with 3xstrides every 25mins

Comments:  Legs still tired from Monday so very slow slog today but felt better after than before

 File: http://tpks.ws/s1laO

SWIM

10-15mins swim cords

=================================

THURSDAY

BIKE

Session Details: Warm up then 60km @ Half IM effort aiming for 265w

Comments:   Pretty good all things considered. The first section in town was hard to get any momentum (which is why I choose to do it) and numbers were low. Once on the open roads power, HR & cadence all OK but my guts were killing me (too much cabbage for lunch!). Had to stop twice to try and lighten my load.

Pretty pleased to get the job done today

 File: http://tpks.ws/GOqLJ

=================================

FRIDAY

KEY RUN SESSION

Session Details: Warm up 15mins on the trainer then a 42.2km run aiming for 4:15/km average (just under 3hrs)

Comments    I was pretty fired up for todays run. Initially it took a while to warm up then once settled in the pace was manageable but at times required some concentration. All was going OK until about 30km when my knee started to collapse on me. Despite some stretching I concluded that if I pushed on I was probably going to injure myself so pulled the pin and hobbled home.

So pretty disappointing but still a good preparation workout. HR was pretty low so I’m quietly optimistic this pace is doable.

 File: http://tpks.ws/mobaf

=================================

SATURDAY

Session Details: Bike recovery session on the train for 90mins

Comments:  Legs pretty tired and tender today.

 File: http://tpks.ws/fPHmi

=================================

SUNDAY

SWIM

Session Details: 5km swim main set 3 x (2x50 hard – 5x200 on 3:10 aiming for 2:50 – 50 easy)

Comments:  Slept in as mothers day today.  It’s been a while since I’ve swum 5km and hit todays session well.

 RUN 5km easy with Tom (son) later in the day

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WEEK OF MAY 1ST - BACK IN THE GAME

MONDAY, MAY 8, 2017 AT 04:46AM

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After being away for last week it was time to get back in the game. 

MONDAY

Core 30mins then "The Allrounder" run. 

 Workout details:

3 x 

2 x strides 

1min pulsing squat 

3.1km circuit including a 400m climb @ ~7% + descent. 

Effort is mod hard to hard eg I am aiming for ~3min45/km (10km pace is ~3:30 or a little under)~200m recovery

3 x 2 x strides 1min pulsing squat 3.1km circuit including a 400m climb @ ~7% + descent. Effort is mod hard to hard eg I am aiming for ~3min45/km (10km pace is ~3:30 or a little under)~200m recovery

Comments: A good solid session keeping pace even throughout. 

File: http://tpks.ws/ytxoU

TUESDAY

5:30am SWIM

Workout details:4km Swim

• 500 warm up (75 free / 25 mixed strokes)

• 1000 pull steady

• 100 fast

• 5x200 steady on 3:10

• 100 fast

• 10x100 on 1:35

• 100 fast

• 200 warm down

Comments: Good to be back in the pool. Lacked strength in the back half of the swim

Mid morning BIKE

Workout details: Commute to Bevans for imtalk

Warm up then 2x30mins aiming for 275w (just above Half IM power) with cadence >90rpm (5minsRI)

Comments: Pretty windy conditions today.

Rep #1 was OK for the first 20mins but was working reasonably hard. Once I turned into the wind it became a shit fight with tired legs from last night, strong head wind etc.

Stats were more or less on the money. 

Power 272 / Cadence 90rpm / HR 145

Rep #2 was just a debacle. Legs buggered, twists and turns screwed rhythm and just a terrible 30mins of riding. Stats were rubbish

File: http://tpks.ws/FOYLK

WEDNESDAY

Workout details:RUN 2hrs General endurance

Comments: Well that was crap! 3 toilet stops and just rubbish feeling throughout. Nice day but that was about it. I need to stay better hydrated!

File:http://tpks.ws/7ljXI

THURSDAY

Workout details: BIKE 15mins TrainerRoad Baxter into TrainerRoad 20min TT / RUN off the bike 3km @ 4min/km then easy

Comments: The aim was to try and hit 315w so to finish with 316w was spot on. It's well below my all time best but today it met my expectations especially after a couple if shitty days. Pretty happy about my effort. 

I broke my gear cable on my trainer bike just before the test started so swamped to TT bike so lost cadence on TR but via Garmin it was only 88-90 where my best TT's have been ~95rpm

File:http://tpks.ws/maXRT

FRIDAY

Workout details: 5:30am SWIM 3.4km

• 300 warm up mixed strokes

• 2x150 build ups

• 3x400 descend 1-3 (20RI) aiming for 6:00, 5:40, 5:20

• 2x100 IM

• repeat 3x400 descend 1-3

• 200 loosen

Comments:Good strong swim. Missed 3rd 400 target time in first set by ~6sec but hit all times on the mark in the 2nd set

SATURDAY

Workout details:

BIKE 65mins steady on the trainer (cadence work 5mins 95rpm/5mins 105rpm/ 5mins 115rpm) File: http://tpks.ws/BQrUx

RUN off the bike ~12km @ IM pace ~4:15/km average (Run 12mins / walk 45sec). File: http://tpks.ws/FMadL

Comments: Smooth session apprart from taking a while to wake up on the bike. My running is feeling pretty easy at IM pace. 

SUNDAY

Workout details: Key long ride. BIKE 150km+ with 3x1hr @ 235w (best case IM power)

Comments: Rep #1 - pretty shitty weather so happy to get through it with all numbers on target, Rep #2 - did a better job with cadence compared to last time but still a grind uphill. Rep #3 - nailed the numbers but RPE is too high. 

Bonked in the final 5km to home but still a pleasing ride. 

File: http://tpks.ws/jOU7z

WEEK OF 24TH APRIL - TRAMPING WITH THE KIDS

MONDAY, MAY 1, 2017 AT 02:28AM

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This was always going to be a family week up in Kaiteri

• Monday - 30mins core. Missed my open water swim

• Tuesday - Long run heading into Abel Tasman for ~2.5hrs. Pretty heavy legs and pretty smoked at the end. File http://tpks.ws/lOSMe 

• Wednesday - 30mins core. Missed my open water swim

• Thursday - 23km+ Tramp on Abel Tasman with a heavy pack - Marahau to Bark Bay

• Friday - 13km+ tramp - Bark Bay to Awaroa + 7km trail run - very wet day at the office

• Saturday - 7km tramp - Awaroa to Totaranui 

• Sunday - long drive home then squeezed in a trainer and felt strong despite not riding in over a week file http://tpks.ws/mq6bu

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WEEK OF 17TH APRIL - AWESOME SIMULATION

MONDAY, APRIL 17, 2017 AT 04:08AM

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• Monday - Core 30mins + "the atlrounder run". Run details: short warm up 3 x (2x strides / 1min pulsing squat / 3.1km with hill aiming for ~3:45/km). File: http://tpks.ws/M6uhw

• Tuesday - BIKE - 3xlong hill reps on aero bars aiming to build effort from 275w. I managed to descend effort but I felt miserable and power was lower than hoped while effort was high. File: http://tpks.ws/kX4bD. Missed todays swim.

• Wednesday - SWIM catch up from yesterday. Missed my PM easy spin 

  • Session details

    • 400 warm up 3x100 IM

    • 2x100 build up

    • 2 x (4x25 sprints on 30 / 3x400 descend 1-3 on 6:15 / 50 easy)

    • 400 mixed warm down

• Thursday KEY SESSION. Bike 90km / Run 21.1km @ target Roth effort

  • Warm up - hard commute home from town on MTB

  • BIKE: 90km trying to loosely simulate Roth with a few very small climbs, a longer climb and some bigger gear work.

    • Aiming for 235w (target IM effort)

    • Hoping for HR to be low 130’s (cap of 135)

• RUN: 21.1km off the bike. Run 12mins / walk 45sec aiming for average pace of ~4:15/km (Ironman pace)

• Objectives:

  • Assessing ironman targets and how achievable they are with current fitness

  • race pace training

  • Toughening up legs with long run at pace

  1. Outcome 

     • Bike http://tpks.ws/A8gIb 

       • RPE was 1st hour easy, 2nd hour felt closer to IM effort, last segment required concentration

       • HR - rose to over 130 in last 1/3 but rest was Ok

       • Power 238w NP 

       • cadence on the low side 

       • Nutrition: 2 bottles infinite, 1 em’s power cookie bar, 1 caffeine tablet

       • Happy with how the ride panned out but need more time to be able to hold that effort for 180km.

     • Run http://tpks.ws/D4e5J 

       • RPE - tough for the first 2-3km and last 2-3km. The rest very comfortable

       • Av pace 4:14/km

       • Av HR 134

       • 1 x poo stop

       • Nutrition - just 1 gel

       • Really pleased with the run. I'm confident I can hold that together for another 21km with some more running in the legs.

• Friday - Swim 1hr. Bike 2x13km commute across town. 

• Saturday - drive up to Kaiteri. Swim - open water swim 30mins. Easy out for ~1km then zig zag back along the beach pushing hard on outs and easy back to shore. File http://tpks.ws/VInvT

• Sunday - run back to the batch from Motueka incl 3x (2x strides / 3km @ 3:45/km). File: http://tpks.ws/nvRWg. That was hard work to hold 3:45's as still carrying fatigue from Thursdays simulation. 

Pic: a good warm up walk with the kids to the top of the corkscrew MTB track

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WEEK OF APRIL 10TH - KEY LONG RIDE

MONDAY, APRIL 10, 2017 AT 04:43AM

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• Monday

• Tuesday - Swim 4km. Bike 3x10min aero bar hill reps. Miserable session. File: http://tpks.ws/qwWpz

• Wednesday - Long easy run in the hills (run 9mins / walk 1min). I had hoped for 2.5-3hrs but a few appoinments came up. File: http://tpks.ws/yBybg

• Thursday - BIKE/RUN - Bike: TrainerRoad - CJN steady with 3 sets of 3x1 to warm up for the run / Run off the bike 10km @4min/km (half IM pace). Felt nice and smooth on the run (file: http://tpks.ws/cYdpH)

• Friday - swim 4km

• Saturday - KEY RIDE 5hrs with 3x1hr @ target IM power.

  • Objectives

  •  test ability aerobic efficiency 

  • Plan

    • ride 2x1hr (10mins RI) after ~20-30mins warm up through town. 

    • 1st 1hr was flat so some hill simulations every 15mins

    • Then the last 1hr focus hard on keeping cadence up

    • ensure nutrition was not going to be an issue - bonking was not an acceptable outcome. 

    • Power aim was ~235w (75-76% FTP).

    • The hope was this would mean HR ~130

  • Outcome 

    • Rep 1

      • Power 232w

      • HR 131

      • RPE legs a bit heavy

      • Cadence 88rpm

      • Comments - it was still pitch dark for much of the rep. Lost full bottle of infinit but got through it OK.

    • Rep 2

      • Power 236w

      • HR 126

      • RPE - grind uphill, cadence too low

      • Cadence 85rpm

      • Comments - first half was a grind uphill then some rollers. Legs felt good and power was good just cadence too low. 

    • Rep 3

      • Power 236w

      • HR 127

      • RPE - marginally above race effort

      • Cadence 91

      • Comments - this is a gentle downhill all the way. Very pleased with this rep

    • Nutrition

      • 1 bottle infinit (would have been 2)

      • 2 Em’s bars

      • 2 bottle water

      • 1 caffeine tablet before last rep

      • Pre ride breakfast - almonds, yogurt, blackberries and a small amount of cereal. 

    • LINK TO FILE http://tpks.ws/Cb5wH 

• Sunday 

  • Run 1hr @ IM pace (4:15/km). File http://tpks.ws/xDwmp

  • Bike 45mins spin after the run

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WEEK OF 6TH MARCH - PROGRESSING MY RUN

SATURDAY, MARCH 11, 2017 AT 07:48PM

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DATE: week of March 6th

WEEK OBJECTIVE: Keep building running with consistency and intensity.

=================================

MONDAY

Session Details: Core / general strength ~30mins // RUN 1hr incl 3 x (long hill reps (~9mins) / 2x strides)

Core
3 x (crunches/oblique hip dips/press up burpies)
3 x (calf jumps / chin ups)
3 x (abs / tuck jumps) 

Objective: General strength

Execution:  Same as last week but added strides in between each hill rep. I dialled the intensity back a touch this week. Another warm night and I felt better than I expected after yesterdays ride and my epic weekend chopping down tree’s.

It’s nice to be adding in a little leg speed work now my legs are adapting to running only 1 week in.

 File: http://tpks.ws/NHGwV

=================================

TUESDAY

AM SWIM

Session Details:

• 300 warm up (75 free / 25 back)

• 300 (75 build up / 25 back)

• 4 x (800 free steady (2nd and 4th pull, paddles & band) / 4x50 Hard on 55)

• 100 warm down 

Objective: General swim endurance

Execution:  Pretty slow for 800's but moving nice and quickly for 50's. Focused hard on elbows being up in back half of pull which worked very well compared to what I have been able to produce of late.

BIKE

Session Details: Raining today so 1hr15 indoor trainer (Mod Hard Efforts #1 – TrainerRoad) roughly 2x25mins between IM & HIM power.

Objective: Trying to hang onto bike fitness while focusing on running.

Execution:  Session went pretty well focusing on keeping cadence above 90rpm. A bit disorganised so shorter than I would have liked.

 File: http://tpks.ws/PxU2y

=================================

WEDNESDAY

Session Details: Long run 2hrs30 with some hills easy to steady pace run/walk 9/1

Objective: Run endurance

Execution:  It’s good to be back doing run/walk. Combined with having a little fuel this run went much better than last week both in terms of getting through the session and recovering. I probably felt the best of the entire run in the final 30mins.

 File: http://tpks.ws/PsiSL

=================================

THURSDAY

BIKE

Session Details: short warm up then 1hr @ IM power (235w)

Objective: Aerobic conditioning / slight loading for run off the bike

Execution: It felt it easy to maintain target power but was lazy not focusing on cadence today. The wind didn’t help.

1hr effort = 232w / HR = 125 / 85rpm

 File: http://tpks.ws/g4KgT

RUN (OFF THE BIKE)

Session Details: 1km warm up / 1km mod hard / a few strides / 5km hard (aiming for 3:30-40)

Objective: Toughening up my legs with some intensity

Execution:  I wasn’t too sure what I would be able to do for a 5km solo effort. It turned out pretty good (3:29, 3:30, 3:33 (had a turn), 3:30, 3:36 (a couple of turns).

Ave pace 3:32, power 334w, cadence 90, HR playing up.

Whilst I was certainly working hard there was a bit more in the tank if required.

 File: http://tpks.ws/X9yyR

=================================

FRIDAY

AM SWIM

Session Details:

• 200 warm up

• 300 (kick/drill/Free)

• 3 x (300 steady on 5:00 // 3x100 Hard on 1:40)

• 300 Easy

• 400 TT

• 200 loosen 

Objective: General conditioning and benchmarking

Execution:  I though after a good showing with some hard 50’s on Tues a TT would be a good idea to see if my swimming was going better than I thought. Sadly I was wrong with a poor effort and poor time (I forgot my watch and the clock wasn’t working but time was ~5:15). Whilst I’m disappointed I need to get back to some hard swimming to be able to push out a good 400 – that’s coming.

PM RUN

Session Details: Easy run & core 50-60mins

Core
3 x (abs/obliques/ 10 x hops into strides)
2 x (up and down planks / back arches / tuck jumps)

Objective: Active recovery, bonus run km’s (while waiting for Tom’s football practice)

Execution:  Just an easy recovery run. Good to be getting a 2nd core session in.

 File: http://tpks.ws/FTmAc

=================================

SATURDAY

AM BIKE / RUN

Session Details: Bike 1hr (45mins zwift pushing a couple of KOM’s) + 15mins steady on TrainerRoad. RUN off the bike ~1hr (3km run / 40sec walk) aiming for 4:15-20/km average

Objective: BIKE warm up and slightly fatigue legs for the run with some fairly aerobic work. RUN – IM pace training / conditioning – playing around with run walk.

Execution:  It’s been a while since I have done structured run/walk so I wanted to get back into a grove as I plan on using this method in Roth. I set watch to 3km autolap today with my walk a the start of each lap. Look at the todays data, as I thought, I need to be sitting around 4:10/km to average 4:15-20 for a 3hr marathon.

Once I was warmed it today it felt good, smoother than last week and not too tired at the finish.

 File: Bike http://tpks.ws/hMBFD + 15mins on TR Colosseum Run http://tpks.ws/YtY3N

=================================

SUNDAY

Session Details: Raining again today so no long ride – just 2hrs on the trainer (1.5hrs TrainerRoad Baxter and 30mins colosseum with cadence variations.

Objective: today was suppsed to be an endurance day so really it ended up being turning the legs over and getting ready for some more solid running next week.

Execution:  I should have done 3hrs on the trainer but had some other commitments and didn’t want to get up before 5am. Then had technical issues getting going.

 File: http://tpks.ws/LpF3t http://tpks.ws/JpSQK

WEEK TOTALS

Another really solid week with running feeling a lot more comfortable. I’ve also increased my flexibility work doing some yoga most nights even if only 10mins.

Other than Sunday I more or less got everything out of the week that I wanted (but some extra swim speed would be nice). 

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WEEK OF 27TH FEB - BACK INTO IT

SATURDAY, MARCH 4, 2017 AT 03:29PM

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DATE: week of 27th Feb

WEEK OBJECTIVE: Get back into a routine focused much more on running

=================================

MONDAY

Session Details: Core / general strength ~30mins // RUN 1hr incl 3 x long hill reps (~9mins)

Core (50sec on / 10sec off)

• 3 x (crunches/oblique hip dips/press up burpies)

• 3 x (calf jumps / chin ups)

• 3 x (abs / tuck jumps)

Objective: All round strength work

Execution:  Nice to be back pumping the hills but pretty controlled effort. I’m pretty sure that core is going to take quite some time to recovery from – it’s been a while since I did any upper body work let alone chin ups.

 File: http://tpks.ws/EaU2h

=================================

TUESDAY

SWIM

Session Details:  

• 300 warm up

• 2x100 IM

• 100 kick on side

• 3x400 pull + paddles steady (20RI)

• 200 (50 back / 50 drill)

• 1km (150 mod hard / 100 steady)

• 100 easy

• 10x100 steady to mod hard (10RI)

• warm down

Objective: General conditioning

Execution:  It’s taken me forever to warm up these days. Very slow to start but better towards the end

BIKE

Session Details: Up the Bevans, podcasting then 1hr @ IM power 235w

Objective: Improving aerobic efficiency & getting used to IM effort

Execution:  Really good ride as Tuesdays often seem to be. I was thinking my legs might be dead from yesterdays run but power came easy, HR was low and RPE was low. I need to get cadence up over 90rpm

1hr effort = 238w / HR= 129 / 88rpm

 File: http://tpks.ws/UOo4X

=================================

WEDNESDAY

Session Details: 2hr easy hill run

Objective: Run endurance

Execution:  Well that really took a lot out of me, I was a spent force at the end. Start time was 7:20am and whole run was done on empty stomach which would have contributed to being smoked at the finish

 File: http://tpks.ws/iCxfO

=================================

THURSDAY

BIKE

Session Details: 1hr10-15 - short warm up then aiming for 2x25mins @270w (best case half IM effort)

Objective:

Execution:  Rep #1 258w / HR = 143 / 89rpm – bloody hell that was hard work, RPE was closer to FTP than Half IM effort. Rep #2 264w / HR = 143 / 90rpm – a bit better but still hard work which I think is largely due to long run yesterday.

 File: http://tpks.ws/p2mJQ

RUN OFF THE BIKE

Session Details:

short warm up

3x(20sec stride / 3km mod hard to hard aiming for 3:45/km)

Objective: working towards some anaerobic threshold work & 10km TT 

Execution:  First rep a real struggle, 2nd rep - hard but pretty close, 3rd rep - nearly gave up in first 1km but ended up hitting times well (last km had a few turns).

Absolutely spent at the end of the workout!

 File: http://tpks.ws/WhmS0

=================================

FRIDAY

AM SWIM

Session Details:

• 2 x (150 Free / 100 IM)

• 6x50 build ups on 55

• 4 x (400 steady (30RI) / 200 hard (30RI))

• 200 loosen

Objective: General conditioning

Execution:  I’m getting the swimming done is about all I can say right now

PM RUN

Session Details: Was planning on 1hr but got 40mins

Objective: Active recovery, bonus run km’s

Execution:  I thought my legs might be sore from yesterday but I actually felt pretty good. Nice easy pace and felt better after than before.

 File: http://tpks.ws/xkxds

=================================

SATURDAY

RUN

Session Details: ~1hr – warm up then settle into IM pace 4:15-20/km

Objective: Aerobic efficiency / race pace training

Execution:  Early start so legs took a few km’s to wake up then settled in and pace felt pretty good but I did have to concentrate a bit more in the last few kms

 File: http://tpks.ws/EwjtG

BIKE - straight after run

Session Details: Colosseum – TrainerRoad – mixing up cadence

Objective: aerobic conditioning  

Execution: 

 File: http://tpks.ws/KaBz2

 ALSO SPENT ALL DAY CUTTING DOWN TREES

=================================

SUNDAY

Session Details: Endurance ride 150km+ around the Gorges (reverse). Riding with 2 others roughly so every 10km you would sit in for 5km. Aiming for ~200w average over the ride

Objective: General endurance

Execution:  A 5:30am start and I had something in my eye but I thought I got it out, I hadn’t. For the first 90mins it was incredibly annoying and painful. After 2 stops I was just about to turn home and it miraculously came out.

It was a long tough grind up Old West Coast Road with winds picking up but from there on we got on with it and appart from a mini bonk in the last 10km it all went pretty well.

Nutrition – berries, almonds and yogurt before. During – dark chocolate, small pack of chips, 1 gel, water.

 File: http://tpks.ws/swZTp

 ANOTHER DAY SPENT CHOPPING TREES AS SOON AS DONE RIDING. I was completely smoked at the end of the day.

==================================

WEEK TOTALS

All up a very good consistent week back training

DATE: WEEK OF 20TH FEB CHILL OUT WEEK

MONDAY, FEBRUARY 27, 2017 AT 02:40AM

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DATE: Week of 20th Feb

WEEK OBJECTIVE: Chill out / recovery

Not much to report from this week as it was an intentional chill out week

MONDAY

Travel home with 45mins recovery run http://tpks.ws/OTc2w

TUESDAY

Recovery ride http://tpks.ws/vA5Wa

WEDNESDAY

Relaxed swim 3.5km

THURSDAY

Easy swim 30mins Core 30mins

FRIDAY

Swim 1hr

SATURDAY

RUN – early morning 7km feeling very good http://tpks.ws/gy2xK

BIKE – straight after run 2hrs on trainer – TrainerRoad CJN med-long #1 http://tpks.ws/UuUHH felt very good on a nice workout.

SUNDAY

Watching kids do a tri all morning

Bike – TrainerRoad Pyramidal. Solid workout http://tpks.ws/ATPbm

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CHALLENGE WANAKA HALF RACE REPORT

TUESDAY, FEBRUARY 21, 2017 AT 01:40AM

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WANAKA RACE REPORT

This race was the first stepping stone towards Challenge Roth in July. My plan was to taper fully for the event and give it my best crack. Other than some ongoing minor calf issues I had a clean bill of health so no real excuses. I’m not in sub 9hr IM shape but felt I should be able to be in a reasonably strong performance. 

• Swim – it’s a long way from where it needs it to be and I was hoping to be going a little faster than I am but 2 sessions a week isn’t really enough.

• Bike – progress has been good. My main objective is to test my bike legs in the race.

• Run – I’ve intentionally not done much of a run build up for this race so I could focus more on the bike. I’m banking on a strong historical base which is a bit of a gamble but the big picture is more important than optimal performance at this race.

RACE PLAN / OBJECTIVES / OUTCOMES

PRE RACE NUTRITION

• 2 sliced of brown toast with peanut butter

• 1 serve ucan

• ½ Em’s power cookie bar

• 1 caffeine tablet 15mins before race start

SWIM

Objective

Simply swim to the best of my ability with current fitness and not rely on others. What I mean by that is I needed to be very aware of what is going on around me and not be idle sitting on others feet.

Plan

• Start the middle of the front row. The reason for this is the course was counter clockwise and I breath to my left. So after the rush off the line I could see what is happening on my inside and nip across to jump on feet as required.

• Push pretty hard off the line for the first 300m then asses the situation. From that point on be on the lookout for feet to follow.

• Keep head down, chin tucked and continuous stroke rating.

Outcome

Thankfully the water had warmed up since yesterday (which was bloody cold) and perfect conditions greeted us for the race. I’m always amazed how early some athlete get in the water, especially when the water was cold.

My warm up consisted of easy running with some drills and light plyometrics. I then stayed on the shore doing plenty of arm circles until exactly 5mins to race start at which time I needed to get out to the start line ~50-75m off the shore and get in position.

I went hard off the line hitting clear water immediately. Not a finger was laid on me for the entire swim which was really nice. After about 100m I noticed the eventual swim leader a couple of meters to my left so I shifted across, slowed for a second and jumped on his feet. After a few hundred meters of not quite being able to hang on I took stock and accepted that I was going a bit too hard so eased off and swam solo. On the 2nd leg I got caught and had the same experience where I could not quite hang on. The 3rd leg I was swimming easier but feeling good about things. The final leg home was straight into the sun. I could not see a thing so was super stoked that when another swimmer came through and led me into the sun with a good strong kick.

So out of the swim in 4th place feeling like I got from A to B as quick as I could have with my current swim shape. Yes I was going backwards from the start but getting off the line and into clear water was worth it. Speaking of clear water lake Wanaka is a stunning place to swim with incredible visibility and snow caped mountains surrounding you.  

T1

Long sleeve skins jersey on and away.

BIKE

 Objective

• Test Power : HR

• Re-test nutrition

• Keep variability under control

• Be strong in the back half of the ride

Plan

• Ride my own race primarily but use others whenever appropriate

• Break course into chunks

• Out/back ~35km – pretty hilly. Take some of the downhills pretty easy to get HR down

• Middle section – settle in and keep pressure on during false flats

• Final section – stay strong and keep pressure on the gentle downhills. Keep cadence up!

• Ride to ~260-265w. HR ideally low 140’s avoiding any periods of significance above 145bpm

Outcome

Out of the swim and some dude in blue took off at the start of the ride. I didn’t expect to see him again until perhaps the run. Early on I knew I was going a touch hard but we were straight into hill after hill so it was not easy to get HR or power down. I did chill on the descents until I was caught by Tyrone (the eventual winner). He was riding strongly, I did chase for a good 10km knowing that I was unlikely to see many other riders for the rest of the ride.  However he was pumping the hills pretty hard while I maintained the gap on the flats and downs. It was time for me to settled into my work and back myself. I was feeling good after all and hitting the numbers I wanted to hit.

The middle section of the ride was completely solo other than passing full IM athletes. I was still feeling strong, hitting my numbers and thinking my pace was OK. The course was stunning with good temps, full sun and no wind. I was pretty happy. 

As we started to head back to town I could see some riders and technical officials in the distance who I was closing in on reasonably quickly. I whipped past the guy in blue from the start of the ride and then caught Tyrone who hung with me to the end of the ride.

Energy levels were good but I was conscious that I had not taken in all my nutrition – my stomach was just a little on edge. On the final climb before descending into town my quads nearly locked up which was a bit of a concern so I eased off on the descent into town.

Bike nutrition

• 1 ¾ bottle infinit (slightly off the 2 bottles I wanted)

• 2 gels

• caffeine tablet

• water

• missed ½ Em’s bar

Bike file http://tpks.ws/bnM41

NP 263w

HR 139bpm

T2

With a traditional “rack your own bike” set up here I was a little slow getting my top off + shoes & socks on and left transition in 2nd.

I felt really good about how the ride had gone but was a little mindful of my quads and how my calves were doing.

RUN

Objective

• Try hard to work on technique modifications when getting tired

Plan

• Open up at 4min/km and hold it.

• Keep focus as simply aid station to aid station

Outcome

The Wanaka course if ~7-8km flat on trails, a few kms where the track narrows and has a few minor up/downs (which does slow the pace a little), a 1km climb then most of the rest of the run is either very slightly up or down. 

I was about 75-100m down from the lead onto the run. After banging out sub 4min/kms for the first few km’s I hit the lead. The effort felt about right and I was confident I could hang with it. All of a sudden when I hit the slightly technical stuff at ~8km my energy levels dropped and my legs got tired and sore very fast. I tried some emergency nutrition but that ship had sailed. It was time to batten down the hatches and battle to the finish.

I was caught by Tyrone on the climb and really wasn’t out of it if my 2nd wind came but it didn’t . The final 10km was more like an ironman shuffle than a Half IM run. It was not fun!

I lost 2nd place with a couple of km to go and was in danger of dropping another place as there was not a lot of fight left in the tank.  I was pretty spent at the finish maybe a 8/10.

Run file http://tpks.ws/VDsp7

REFLECTIONS

The swim was as good as I could expect for where I am at. The plan from here is to maintain through March and April then pick it up in May / June. I’d love to be swimming 4 times a week but my time is better invested in riding and running so for now 2 sessions/wk is all I can manage.

The bike was really pleasing. Power, HR and RPE were where I wanted them. I felt strong and aside from pushing a bit hard on a few climbs and early on I paced it pretty well.

The run – great to start,  then miserable. I should have forced in my nutrition as per the plan – a silly mistake I should not have made. I normally back my running but today showed the lack of training but more importantly the lack of hardness in my legs. I need some racing and some hard runs to toughen up my legs. That’s all in the plan ahead I just hoped there might have been a little more residual strength there today. I also think my body was just a bit rusty to last for a 4.5hr race – I’ll get more efficient as I gain specific race fitness.

Overall I really did want a strong race all round so I am disappointed to fall apart on the run. That being said I think I have a good handle on why the crack turned into a crevasse. As far as how I tracking for Roth I’m comfortable that I am on a good path. Kona 70.3 will be another good step up.  

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WEEK OF FEBRUARY 13TH

MONDAY, FEBRUARY 20, 2017 AT 02:20AM

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DATE: 13th February 2017

WEEK OBJECTIVE: Taper into Wanaka

MONDAY

Session Details: Taper run

• Warm up

• 2 x build ups

• 3x1km Mod hard to hard aiming for ~3:45/km (90sec RI)

• 3 x (200m fast smooth running / 200 easy)

Objective: Just quicker than race intervals but not so much that there would be any residual fatigue then some slight speed work

Execution:  Felt really quite good and very comfortable at 3:45/km pace.

 File: http://tpks.ws/fr5qJ

=================================

TUESDAY

Session Details: Trainer ~1hr  2x12mins steady -- 3x2mins FTP

Objective: Tapering with just a tiny bit of FTP to wake up legs

Execution:  Another good session with power coming pretty easy

 File: http://tpks.ws/FcPda

=================================

WEDNESDAY

SWIM

Session Details: Swim 50mins

• 200 warm up

• 2x100 IM

• 200 drills

• 2 x (300 - 200 - 100 - 50 building pace)(30sec RI)

• 200 easy

• 8x25 sprints

• 100 warm down

Objective: The continued theme of just enough training balanced with some speed work.

Execution:  Vey slow during the first set of descending efforts which was a bit depressing but once well warmed up the pace came a bit better.

BIKE

(was scheduled to be a run but due to fires (smoke) I did not want to run outside)

Session Details: 30mins easy on the trainer (TrainerRoad Baxter)

Objective: turning the legs over so as not to tighten up

Execution:  I would have preferred to be running today bit did not want to risk it with all the smoke about.

 File: http://tpks.ws/9BXag

=================================

THURSDAY

Session Details: 45mins easy to steady run

Objective: turning the legs over so as not to tighten up

Execution:  Felt great this morning before the drive down.

DROVE TO WANAKA 5hrs+

I had planned to do a swim or spin but was solo parenting so didn’t work out

=================================

FRIDAY

I normally like to to a short swim/bike/run the day before racing but today was just a 1km swim as Felicity was racing which took most of the morning and I was still flying solo.   

SATURDAY – Race day – refer to race report

SUNDAY – Family was priority so just 2 x 5km MTB spins to loosen off. Feeling pretty good really but calves playing up a bit still. 

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DATE: WEEK OF FEBRUARY 6TH

SATURDAY, FEBRUARY 11, 2017 AT 08:23PM

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Getting ready to take on Bevan in the Coke Zero / Team Beer relay

DATE: Week of February 6th

WEEK OBJECTIVE: Key simulation session on Friday

=================================

MONDAY

Session Details: Core + Run incl 4x2km mod hard to hard (aiming for 3:45/km)

Objective: Anaerobic threshold work

Execution:  Got it right in the end but took some time. Off a pretty short warm up the first rep was miserable. 2nd rep was largely on trails so struggled to hit the pace. 3rd and 4th rep pretty much on the money but hard work!

 File: http://tpks.ws/R8vfk

=================================

TUESDAY

AM SWIM – Tri club session.

            Dave Dwan workout in the outdoor pool

PM BIKE

Session Details:  Bike – trainer incl 2x15mins FTP

Objective: FTP maintenance

Execution:  I pissed around on rep getting out of erg mode as I just couldn’t hold the cadence where I wanted. Once I settled into standard mode on the kickr I was pretty happy.

 File: http://tpks.ws/5ouO4

=================================

WEDNESDAY

Session Details: RUN 1.5hrs with some hills

Objective: General endurance + exploring a new track

Execution:  I’m focusing on taking these runs pretty easy. Nice to find a new MTB track that has just been opened.

 File: http://tpks.ws/uO7cx

MISSED - core session

=================================

THURSDAY

Session Details:  Easy day – Commute out to a meeting. Easy walk/run. Open water swim 2km. Bike home.

Objective: Resting up for tomorrows simulation

File: swim http://tpks.ws/Xzw5T

=================================

FRIDAY

Session Details: KEY SESSION ½ distance simulation for next weekend

SWIM 500 warm up / 1500 mod hardf

BIKE ~40km @ ~260w

RUN 7km @ 4min/km

Objective: Race pace training, test nutrition & mental conditioning.

Execution:  Swim – pace was pretty slow but felt OK. Bike – I struggled at the start and end of the ride with the shitty bumpy roads. Once on the open roads I was humming along nicely. 260w was requiring more concentration that I would like but was not feeling too hard.

NP 261w / HR 140bpm – bang on the money. Cadence still a touch low

Run off the bike – by far the best run of the Wanaka build. Ticking over just under 4min/km was pretty comfortable. Stupid HRM didn’t work on the run but effort felt like it would be sustainable.

Finished today feeling positive that 265w is doable on the bike with 4min/km off the bike.

 File: swim http://tpks.ws/seVwp bike http://tpks.ws/H1aQh run http://tpks.ws/eXlQQ

=================================

SATURDAY

Session Details: TrainerRoad Baxter – steady riding on the trainer with some cadence variation

Objective: Active recovery

Execution:  I was sore and tired today from Bevan’s stag do last night although felt better once training was done

 File: http://tpks.ws/F1O8b

=================================

SUNDAY

Session Details: Easy day with family. RUN with Felicity riding her bike. SWIM easy open water swim.

Objective: Active recovery

Execution:  There were some seriously big waves at the beach which meant I was swimming solo a long way off shore. Still managed to hit a surfer as I came in catching a wave!

I was very tired and sore today from Bevan’s wedding.

 File: run http://tpks.ws/6qpdo   swim http://tpks.ws/DHsYd

==================================

WEEK TOTALS

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DATE: WEEK OF 30TH JAN

WEDNESDAY, FEBRUARY 8, 2017 AT 02:38AM

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DATE: week of 30th Jan

WEEK OBJECTIVE: Low intensity week to absorb recent training with key bike ride on Saturday

Corsair Classic race on Sunday.

=================================

MONDAY

Session Details: 30mins core / 60-75mins settling in a 4:15-20/km (im pace)

Objective: General aerobic conditioning

Execution:  This IM pace is starting to feel easier!

 File: http://tpks.ws/Wa7wJ

=================================

TUESDAY

SWIM ~75mins

Tri club session with plenty of drills, kicking and in/out’s.

Pretty bloody cold this morning which made it tough going.

BIKE

Session Details: Trainer session incl 3x(20mins steady / 3x1min FTP)

Objective: Aerobic conditioning

Execution:  I really like this session. It’s not hard but a few 1min FTP session wake the legs up. Feeling OK.

 File: http://tpks.ws/dKCBB

=================================

WEDNESDAY

Session Details: Broken long run 1hr45

Objective: General endurance

Execution:  Just an easy paced long run with some hills. A bit broken as was running Thomas to football practice then picking him up

 File: http://tpks.ws/fy4CM

Missed core today

=================================

THURSDAY

BIKE

Session Details: trainer session with 3x15mins steady aiming to hold high cadence

Objective: improving pedalling efficiency

Execution:  I hit this session well with cadence building across the 3x15mins (just under 100rpm for #1, just over 100 for #2 and 104rpm for #3). Felt pretty good but HR certainly shows that I have some work to do as it was ~IM HR despite being 10-15w under IM power.

 File: http://tpks.ws/Ziqyh

RUN OFF THE BIKE

I was just going to do 45mins trying to find a new track but completely missed it and ran a bit longer

File: http://tpks.ws/gBJpn

=================================

FRIDAY

Session Details: SWIM 3KM+

• 300 warm up with some build up 25’s

• 1km mod hard

• 300 drills

• 3x100 IM

• 6x (100 fast / 100 easy)

• warm down

Objective: Race simulation with short warm up then into it + some fast 100’s to get speed up. 

Execution:  I felt OK today. Nice and smooth in the 1km hitting 1:25’s.

The 100’s were terribly slow despite putting in a good effort. I was hoping for 1:15’s or under and only got 1:17-18’s. Disapointing. 

=================================

SATURDAY

Session Details:KEY WORKOUT

BIKE incl 90km @ target Half IM effort

RUN 4km off the bike at Half IM pace

BIKE 15mins warm down

Objective: Race pace training, mental conditioning, nutrition test, improve cadence

Execution:  Thankfully the holy hammer and I did a local loop for a warm up as my pedal came undone, which is a first, and it would not tighten back on. So a quick pit stop at home to set things right.

The aim was to be ~260w hoping this would be ~140HR. Another goal was to keep cadence a little higher than previous simulations.

Fuelling – toast and coke 20mins before start (5:45am kick off), caffeine tablet at start.

During – 2 bottles infinit, bite of Em’s bar, 1 gel

The outcome: 265w average with a negative split, HR 139 av, better cadence but rpm did fade a little as I got tired

The verdict – a very solid ride. Mentally a lot harder than in a race, I would not be able to sustain that level of concentration in a race and still except to run well. HR tells me this is sustainable so with a taper and race conditions I’m good to go.

Nutrition worked well. 

The run was much like the bike. HR and pace on the money but RPE was higher than what I would expect in a Half IM.

 File: http://tpks.ws/YSbk7

Run file http://tpks.ws/hMf3a

=================================

SUNDAY

Race directing for the Corsair Classic so minimal time to train

Swim – short open water swim after pack up 

Bike home – very hot and I was completely smoked 45-60mins in the hills

==================================

WEEK TOTALS:

Swim – 2.5 sessions = 2hrs20

Bike – 4 rides = 6hrs53

Run – 4 runs = 4hrs07

Core = 1 session

DATE: WEEK OF JAN 23RD

MONDAY, JANUARY 30, 2017 AT 02:24AM

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DATE:  Week of Jan 23rd

WEEK OBJECTIVES:

• Key Half IM simulation ride

• Blow off the cobwebs with a sprint tri

Hanging with the kids in Hanmer Springs was about as much swimming as I got in the 2nd half of the week.

=================================

MONDAY

Session Details:  25mins core + Run 1hr sitting ~4:15/km

Objective:  Aerobic conditioning

Execution:  Each week running 4:15/km is feeling easier. No drama’s tonight. HRM on the blink, time for a new battery I suspect.

 File: http://tpks.ws/WWN2T

=================================

TUESDAY

Session Details:  Bike incl 70km @ Half IM effort (aiming for 255-265w)

Objective: Checking HR against race pace power.

Execution:  A hot and windy day, very windy at times. Off such a short warm up I struggled to settle in with HR higher than I wanted early on for the power I was producing.

After the hill climb and heading home HR settled down a lot and RPE dropped a lot as well. I’ve broken the file into segments which really shows that HR dropped down to ~140 on the return leg with higher power v’s 144 on the outbound leg with low power. A few other factors to throw in such as slightly lower cadence, head wind on the return and so on. Overall an encouraging 2nd half but reasonably spent by the time I was done.

 File: http://tpks.ws/JJhdO

=================================

WEDNESDAY

Session Details:  Swim 4km

Objective: General conditioning

Execution:  Forgot to write down the session but a mixed effort of 400’s, 200’s, 100’s. Starting to feeling a little better in the pool.

MISSED – supposed to do core but had a miss today.

=================================

THURSDAY

Session Details:  

• BIKE TrainerRoad Colosseum varying cadence (5mins ~90rpm / 5mins ~100rpm / 5mins

• ~110rpm)

• RUN 10km off the bike ~4:15/km

• BIKE 10mins to warm down

Objective: Bike – cadence efficiency. Run – race pace economy development

Execution:  It was bloody hot and windy for this workout which knocked me for six. I was pretty smoked and very dehydrated once done.

 File: bike  http://tpks.ws/KcyOc  run http://tpks.ws/h41hW

=================================

FRIDAY

SWIM – I turned up for a swim at 5:30am but the pool was closed for some reason. I took that as a sign not to swim today and focus on the race tonight.

RACE

Sprint tri: Swim ~400m / Bike 16km (2 lap flat course) / Run ~4km all off road on grass, deep shingle and dirt roads

Race plan: 

• Overall – just dust off the cobwebs for Wanaka and other races.

• Swim – get out fast and stick to the front

• Bike – aiming for 320w or higher.

• Run  - whatever is in the tank off the bike.

Outcome

Swim – some really silly mistakes tonight. I relied on others to bridge gaps and jump on feet. A really good reminder to be much more proactive and take responsibility for my swim.

Bike – a disappointing result. I was producing lower power than the same race last year when I was far less fit. I just didn’t have the power tonight and was fighting for what I got. I think the solid consistent work of the last few weeks has caught up and complete lack of taper. Pretty annoying that HR didn’t work.

Run – I put in a good effort on the run and needed my experience to beat a youngster who got the jump on me out of transition. Time was slower than last year but pleased with effort and execution in passing the youngster.

Overall – lots of poor execution such as pre race preparation (I was fixing my wheels all the way up to race start), transitions were slow. issues with run shoes....... Effort was good throughout but just fatigued from training. Very pleased to blow out the cobwebs which is what I wanted so I won't be making the same errors again this season. 

 File: bike http://tpks.ws/taPCX run http://tpks.ws/NaIxR

Warmed down for ~20mins on the bike

=================================

SATURDAY

Recovery ride on the trainer before heading away for a family weekend http://tpks.ws/2HsPQ

SWIM - tried to catch up yesterdays swim but was twarted again with no lane rope in the Hanmer Springs pool and too much traffic to consider swimming any laps. 

=================================

SUNDAY

Run ~1hr with kids riding MTB’s in Hanmer Springs 

WEEK SUMMARY

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WEEK OF 16TH JAN 

SUNDAY, JANUARY 22, 2017 AT 02:21AM

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DATE: week of Jan 16th

WEEK OBJECTIVES:

• Build in more race pace training

• Continue with run adaption

This weeks pic is from 3/4 the way up my Mt Pleasant bike/run hill reps on Thursday. It's a great view. 

=================================

MONDAY

Session Details: 30mins core + 1hr run (1km warm up then sitting ~4:15/km – target IM effort)

Objective: Ironman race pace training

Execution:  It was pretty hot and windy this afternoon. This was a good chance to gather some data from the stryd. I aimed to keep effort pretty even so with the wind I was a little quicker and slower into the wind. Interesting to note that in km 11&12 when into a headwind HR went up and pace went down but power went down as well, n=1 but I would have expected different results.

 File: http://tpks.ws/5eklg

=================================

TUESDAY

SWIM – just under 4km tri club session.

BIKE

Session Details: short warm up then 50km aiming for 255-260w (desired HIM power for Wanaka). A few hills thrown in to try to simulate Wanaka a little.

Objective: Race pace training

Execution:  Power was pretty much on the money, HR was a little high to start (I need to be close to 140 with 145 or above being danger time). However effort was definitely higher than HIM effort.

 File: http://tpks.ws/EMmUV

=================================

WEDNESDAY

Session Details: RUN 90min easy hill run with 6 x strides at the end

Objective: General endurance with some strength

Execution:  Heavy legs today but felt better as time went on. A big focus on these runs is active recovery so pace is pretty slow.

 File: http://tpks.ws/CEhs6

CORE: 20mins

=================================

THURSDAY

Session Details: 3 x Mt Pleasant bike/run reps descending effort aiming for a bigger drop than previous weeks (ie pushing the last rep)

Objective: strength + VO2

Execution:  I was looking for bike power to be ~ 275w, 300w then ~325w or above if feeling good. I used my occasional “cheat” of music on the final rep along with a caffeine tablet to wake up and a good attitude - I hit 350w average for 11mins. I think that is probably right up there in terms of the highest power I’ve ever achieve (excluding the good old days). I’d love to know what I could have done if I’ll gone all out – I went hard to very hard but was not close to max. This flowed on nicely to the final run rep.

An encouraging day at the office.

 File: bike http://tpks.ws/eJKRI run http://tpks.ws/Wfjmu

=================================

FRIDAY

Session Details: swim 4km

• 400 warm up

• 3 x (50kick / 50 drill / 50 free)

• 3 x (300 steady – 200 mod hard – 100 hard) (20RI)

• 2x100 IM

• 10x100IM

• 200 loosen

Objective: General conditioning

Execution:  Back in the indoor pool today so I could see how pace was. The news was not good as I was very very slow to start but got better as the session progressed. I really wish I had time to get in a 3rd swim as I know it would make a big difference but I can’t afford to drop any other sessions at this stage.

=================================

SATURDAY

Session Details: BIKE / RUN – Bike 1hr15 with ~1hr @ 230w (~IM effort) / Run off the bike 2x(3km @ 4:00/km (him pace) – 2km ~4:20/km (im pace)

Objective: Aerobic conditioning with some him run work mixed in.

Execution:  Bike – I need to be able to ride in Roth with HR under 135bpm and power ideally 235w. If I can do that I’m pretty sure I will be well under 5hrs for the bike which is what I need. Today 230w felt harder that IM effort but HR (ave on 127bpm) indicates I was not going too hard – legs are just a bit dead. So I’m feeling pretty good about the bike now. This week I need to change my cassette as I’ve got too big a spread and middle gears are 2 teeth jumps which = 10rpm change often. I just could not find the right gear on the return leg to home.

Run – for Challenge Wanaka half I want to be under 4min/km so some race pace practice today. Much like the bike, pace was good and HR easily in the zone but RPE a bit high. However when I had to slow to 4:20/km pace it was a struggle to go that slow.

 File: bike http://tpks.ws/MSGcu run http://tpks.ws/BodQQ

=================================

SUNDAY

Session Details: Plan was 4hrs pretty easy on the road. Horrific weather so just over 3hrs on the trainer with Murray riding the Roth course.

Objective: General endurance

Execution:  Rode using perfpro riding the Roth course. The GPS file we were following had some of the climbs at 15% plus and even the 7-10% felt very hard to turn the pedals over.

Today was just a case of getting the time in the saddle.

 File: http://tpks.ws/j6uOX (missed first 15mins when computer did an auto restart).

==================================

WEEK TOTALS:

Another good consistent week of work. The added im & him pace work has left my legs far more fatigued. I’m pleased with my efficiency with a low HR for pace work despite RPE being higher than it should. With some freshening up I’m confident legs will bounce back. 

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1 MONTH OUT FROM CHALLENGE WANAKA HALF - EXPECTATIONS

WEDNESDAY, JANUARY 18, 2017 AT 02:47AM

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I'm one month out from Challenge Wanaka Half – what are my expectations?

I raced the first ever Challenge Wanaka (full) in 2007 and had my best iron distance performance to date. Since then I’ve done a couple of team efforts in Wanaka but have never done the half which is one of the reasons for going down this year. It will also be a great way to kick off my racing build up for Roth. Ideally I’d like to race a lot in the build up but I will have to make do with what I’ve got given I organise most of the local races.

• Some local sprints (Jan and March)

• Challenge Wanaka Half (Feb)

• Some local running races once the tri season finishes.

• Kona 70.3 (june) perfectly timed about 4 weeks out.

So my expectations / goals for Wanaka 1 month out!

A steady day at the office sticking to my race plan, especially my nutrition plan

Swim – I don’t have high expectations as I’m only swimming twice a week. I need to use my experience to get around the swim as quickly as I can. Come Roth time I need to be swimming under 5min for 400m which is probably a good 10sec+ from where I am right now. A choppy/rough swim will suit my strengths.

Bike – it’s a lumpy course down there. I’ll be using HR and power to guide me through. I know I need to be under 145bpm. I hope I can get a normalized power close to 260w. For that level of effort and still have juice in the tank for the run. Right now my rides at 250-260w feel pretty challenging but HR is not out of control. Other little objectives: push over the tops of climbs really well and keep cadence up in the 2nd half.

Run – if I can average 4min/km or just under I’ll be happy enough. Back at Auckland 70.3 in 2014 I was targeting 3:45/km. I’m not quite in that run shape and the Wanaka course is slower so anything with a 3 in it will be nice.  

Racing @ Challenge Wanaka in 2007

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WEEK OF JAN 9TH - KEEPING UP THE CONSISTENCY

MONDAY, JANUARY 16, 2017 AT 02:21AM

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DATE:  week of 9th Jan

WEEK OBJECTIVES:

• Get my legs more accustomed to running

• Keep the consistency

• Keep a lid on intensity

This weeks pic is from out Tuesday morning tri club squad session

=================================

MONDAY

Session Details: 30mins core / 1hr steady run with 2 sets of 5 strides (20sec fast/ 40sec easy)

Objective: Re-finding my legs and a touch of leg speed.

Execution:  I was a  little short on time this arvo. Settled into 4:10/km +/- 5sec once warmed up which felt pretty comfortable.

 File: http://tpks.ws/EAi35

=================================

TUESDAY

AM Session Details: AM SWIM – tri club swim with coach Dave dr feelgood Dwan ~3.5km

Objective: Mixing it up

Execution:  I’m feeling good in the pool but suspect I am slow. It’s hard to tell in this 33.3m outdoor pool. The numbers I see on the watch are ominous.

PM Session Details: PM BIKE 1hr15 Trainerroad Mod Hard Efforts #1 (2 of 3 25mins reps 75-85% FTP)

Objective: Muscular endurance

Execution:  I had hoped to do the full session but didn’t have myself organised enough. Switched to standard mode for the 2nd set and mixed up cadence. HR lower than the effort required which was good.

 File: http://tpks.ws/VFOOQ

=================================

WEDNESDAY

Session Details: RUN – easy endurance run to the new MTB park and back

Objective: General run endurance

Execution:  I’m hoping to have a ride in the park at the weekend so ran there to check it out. Very impressive for such a new complex, over the next few years as they build more trails it will be wicked. If you are into downhill MTB’ing this would be awesome www.christchurchadventurepark.com

 File: http://tpks.ws/Hbz1H

CORE – 30mins core

=================================

THURSDAY

Session Details: MT Pleasant bike/run hill reps as per last week, descend 1-3

Objective: bike & run strength

Execution:  Bike I was aiming for 285w, 300w, 310w with first 2 reps over gearing slightly then normal cadence on #3. Felt like I was finally  “riding” up the hill on #3 as opposed to “getting up” the hill. Nailed power bang on and generally felt better than last week

First session with the stryd power meter and it performed as it should with power increasing as effort/speed increased over the 3 reps. Still some way off the times I need to be hitting. My last rep was 7:32, I’d like to think I should be close to 7mins in a few months when I come back to these workouts.

 File: bike http://tpks.ws/bi7M9 run http://tpks.ws/qQF0q

=================================

FRIDAY

Session Details: Solo outdoor swim ~4km

• 400 warm up

• 3x133m IM

• 200 drills

• 2 x (6x200 descend 1-3,4-6 (1-3 free, 4-6 pull) -- 6 x 33 (1/2 length sprint / 1/2 length easy))

• 100 fast

• 100 warm down

Objective: Varying the effort and re-find some swim fitness.

Execution:  Felt really good but got tired and lost my way towards the end. Great to be swimming in the midday sun with a lane to myself!

=================================

SATURDAY

Session Details: Bike 40km / Run 10km over the course I’m event directing in a few weeks.

Objective: Course reconnaissance  sitting between IM & HIM effort

Execution:  That is one hell of a course. Tough hilly bike ride and the run is not going to see any PB’s – a great old school course.  It’s a 3 lap run course with a good climb every lap mixed in with some trail running and steep downhills to bust the quads.

Felt nice and smooth today in blustery conditions.

 File: bike  http://tpks.ws/IXYmg run http://tpks.ws/3AGFz

=================================

SUNDAY

Session Details: 4hr MTB ride all pretty aerobic

Objective: Course reconnaissance  & check out the new MTB park

Execution:  I rode out to recon a MTB course for the 2018 Sea2Sky Challenge next summer. It’s fair to say it is a skills tester but if you are into technical MTB riding then you will love it!

I then rode along the Summit Rd in hope of riding a lap or 2 of the MTB park only to find it does not open until 10am (that does not fit in with my 5:30am start).

By far my longest MTB ride ever.

WEEK TOTALS:

I’m feeling great about my consistency overall. I certainly am noticing the increased load on the legs with the running. It might take a few more weeks until I adapt to that. 

15.5hrs is a good weekly volume for me.

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WEEK OF JAN 2ND - A ROUGH START TO THE NEW YEAR

MONDAY, JANUARY 9, 2017 AT 02:17AM

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DATE: week of Jan 2nd

WEEK OBJECTIVE: Get back into a grove once home

Riding with Tom (note the tube between our bikes)

=================================

MONDAY - Kaiteriteri

Still on holiday so a MTB in Kaiteri MTB park with a run off the bike – sub 4min pace when not on the trails

=================================

TUESDAY – travel home

Core and short run @ 4min/km

=================================

WEDNESDAY

Session Details: Training Road Mod Hard Efforts #1 (3x25mins mod hard)

Objective: Getting into Half IM effort (Muscular Endurance)

Execution:  A few technical issues today meant I was only able to complete 2 sets. First one done in erg mod then in standard to keep cadence up. HR nice and low for power output but it felt hard than HR indicated today.

 File: http://tpks.ws/tyqxi

=================================

THURSDAY

Session Details: Mt Pleasant bike/run hill reps (3 x (~15min bike hill climb / 7-8mins run to the top). Done on road bike this week. Aiming to build effort

Objective: Strength

Execution:  This is one of my all time favourite sessions. Rep #1 felt OK then everything got a lot harder.

 File: bike http://tpks.ws/fpcJQ run http://tpks.ws/QeG5a

=================================

FRIDAY

Session Details: Endurance ride 110km to Akaroa via Summit Rd. 65km flat then 40km with loads of climbing (1100m)

Objective: Endurance

Execution:  I was hoping to have a good fat burner today but having not had any endurance sessions in over 2 weeks changed those plans. Once at the top of the big climb I battled to get in with a bonk and rooted legs. I was well and truly done by the end of this ride.

 File: http://tpks.ws/XoJVR

=================================

SATURDAY

Session Details: Med long run in the hills ~1.5hrs

Objective: Strength / Endurance

Execution:  Started out rough with very heavy legs but got better the longer I went. Weather turned on me which made the last 40mins pretty chilly.

 File: http://tpks.ws/Ed3BX

=================================

SUNDAY

Session Details: 2x30mins mod hard aiming for ~260w

Objective: Muscular endurance – getting back on the TT bike

Execution:  Holy smoke that was a rough one. Cadence and power was all over the place but just in the right ball park. Effort was much higher than I would have liked – leg still feeling it from the last few days efforts. HR dropped out which was a real bugger as would have liked to have seen if effort was with low HR so just dead legs to blame.

 File: http://tpks.ws/5iiqv

==================================

WEEK TOTALS

Overall a good week to kick my butt back into action. The cumulative mod hard effort and re introduction of running left my legs pretty toasted.

Hoping next week might see some better feeling in the legs

Total 13hrs49mins

• Swim = 0

• Bike = 5 rides

• Run = 4 runs

• Core = 1 x session

WEEK OF 19TH & 26TH DEC - HOLIDAYS FOR 2 WEEKS IN KAITERI

MONDAY, JANUARY 2, 2017 AT 02:28AM

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Something done most days but low key work. Mix of running and MTB with only 1 swim

 Family walk to the top of the corkscrew MTB track

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WEEK OF 12TH DEC - 1HR FTP!

MONDAY, DECEMBER 12, 2016 AT 03:14AM

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DATE: week of Dec 12th – FTP time

WEEK OBJECTIVE: The hour of power FTP test then big ride Saturday for some well needed endurance

=================================

MONDAY

Session Details: General conditioning ride with some 5min FTP efforts. 4x(5mins FTP / 5mins easy). No running today to preserve legs for Wednesday.

Objective: Getting ready for Wednesday

Execution:  I’m hoping I will feel better on Wednesday! Blustery today with some reps @ 32km/hr with others over 40km. Still got it done and with some rest tomorrow I should be right

 File: http://tpks.ws/ycu25

=================================

TUESDAY

Session Details: Swim squad

Objective: Getting out of my comfort zone

Execution:  Can’t remember session – just tried to keep moving and not freeze. Not a high quality swim but good to have some other factors to deal with (cold day in outdoor pool, narrow lanes, different workout to what I’m used to….)

Time to rest up for tomorrows ride.

=================================

WEDNESDAY

Session Details:  Warm up with a hill and some surges then 1hr FTP

Objective: A mental and physical test to round off the last block of training

Execution: 

Goals A = >310w, B = >305w, C = >300w

I used all the stimulants today. Caffeine & chocolate before the ride, coke during, music during and a very fired up attitude.

Good conditions and nailed it better than I expected. Today was still on the road bike so speed is poor but the rest stack up well.

• Duration: 1hr

• Power: 310w (NP) (negative split 312 in 2nd half)

• Cadence 93

• HR av 159 (max 163) (2nd half 162)

A really honest effort but if I’m honest there was a touch more in the tank. Still I’m very very pleased with how today went.

Compared to May 2014 I only managed 301w with similar HR (done of TT bike though) (2014 file here http://tpks.ws/UfgpO )

 File: http://tpks.ws/RRLJs

=================================

THURSDAY

Session Details: Bike 1.5hrs

Objective: recovery

Execution:  Running errands around town with a couple of hills through in. Legs definitely feeling yesterdays efforts.

 File: http://tpks.ws/z5uc4

=================================

FRIDAY

Session Details: Swim 3.2km

Execution:  Didn’t write down the session today

=================================

SATURDAY

Session Details: Endurance ride 188km – mostly flat – aiming for ~200w most of the way

Objective: Endurance – checking some new roads

Execution:  Riding with the holy hammer again. Certainly not feeling as good as 2 weeks ago but got through it OK.

The final few hours were pretty ugly into a strong headwind so we lapped it out 5mins on / 5mins drafting just to make it home.

For Christchurch athletes check out the diversions especially out of Oxford – much nicer than the main road.

NP 203 for the ride so all good today.

 File: http://tpks.ws/QHZpF

=================================

SUNDAY

Race directing today so just a general ride after the race then run to town for some lst minute Christmas shopping 

 File: bike http://tpks.ws/JTNtF run http://tpks.ws/ICzTU

==================================

WEEK TOTALS

A good week to close out the year. FTP test was better than expected and then a big ride on Saturday to top it off. Time to go on holiday now for 2 weeks of unstructured training. Time to get back to some running

• Swim = 2 sessions

• Bike = 12hrs41mins 5 rides

• Run = a whooping 45mins

• Core = zero

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WEEK OF 5TH DEC - WEEKEND AWAY IN AUSTRALIA 

MONDAY, DECEMBER 5, 2016 AT 02:55AM

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DATE: Week of Dec 5th

WEEK OBJECTIVE: Do what I can before the weekend and enjoy a kid free weekend

=================================

MONDAY

Session Details: 1.5hr hill run with a few gentle 1km reps to finish

Objective: General run conditioning

Execution:  Nice run and continuing to get into and around 4min/km zone. I am planning on a lot of 4-4:15/km running in the Roth build up. I need to be running 4:15/km to run sub 3hrs

 File: http://tpks.ws/a9bwq

=================================

TUESDAY

SWIM

1hr Tri Club swim. Early morning outside swim which was cold. Different to what I’m used to with the main focus being on staying warm.

BIKE

Session Details: ~1.5hrs incl 8 x 5mins alternating 1 @ 95% FTP (290w) / 1 @ 105% FTP (320w)

Objective: Honing in on the TT next week with some under and over intensity work.

Execution:  Done straight after podcasting fuelled on Bevans dark chocolate which gave me a nice edge despite having heavy legs from last nights run.

 File: http://tpks.ws/VVDkE

=================================

WEDNESDAY

BIKE

Session Details: Bike 1hr on the trainer

Objective: 1hr on TrainerRoad Perkins – mixing up the cadence a lot

Execution:  Easier skills ride so to freshen up for tomorrow. Nice to be mixing up some cadence.

 File: http://tpks.ws/lnlfp

STRENGTH

25mins core conditioning

=================================

THURSDAY

Session Details: 1.5hr trainer session. TrainerRoad Tower – a building session with ~15mins steps with final step being at FTP (no rest between steps)

Objective: FTP development

Execution:  This is a tough workout that gets progressively harder. A few cracks started to appear on the 2nd last step where I had a few 5sec breaks. For the final step at FTP I switched to standard mode to make it through.

A tough but rewarding workout so I can go away tomorrow knowing I’ve put in some good work this week.

 File: http://tpks.ws/vVWKG

=================================

FRIDAY – bike to the airport

SATURDAY – easy 10km run in Manly, Australia http://tpks.ws/Qvafo

SUNDAY – same run as yesterday with Belinda http://tpks.ws/YaNTi then a swim in rough water from Manly to Shelly Beach http://tpks.ws/C5HiD

Going home with taper for 1hr FTP test underway

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WEEK OF 28TH NOVEMBER

MONDAY, NOVEMBER 28, 2016 AT 03:29AM

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WEEK OBJECTIVE: FTP development aiming for 2 solid FTP workouts along with some strength from some hill reps.

=================================

MONDAY

Session Details: Monday hill run with Phil

Objective: General run conditioning

Execution:  Given the real lack of running I’m doing at the moment these Monday runs are knocking me for six. I’m also very smoked from race directing all day yesterday.

 File:  http://tpks.ws/WXitO

=================================

TUESDAY

Session Details: bike with 40mins FTP

Objective: FTP development

Execution:  A big test today which went well. Av power 304w / HR ~155. That went really well and gives me good confidence for the big test. HR where I want it and perceived effort in the right ballpark, I’ve just got to hang on for another 20mins.

 File: http://tpks.ws/YTaBL

=================================

WEDNESDAY

SWIM

Session Details: 3.8km swim

• 400 warm up

• 3x100 IM

• 300 (kick drill / free)

• 8x200 mod hard on 3:10

• 300 easy

• 1km loco (25 hard / 25 easy, 50 hard / 50 easy ... up to 100, repeat then back down)

• warm down

 File: http://tpks.ws/nX4y4

BIKE – commute across town to pick up a truck

STRENGTH – 30mins core

=================================

THURSDAY

Session Details:  1.5hr ride with 6x5mins hill reps

Objective: General strength development

Execution:  Spent all morning assisting at the regional primary schools event so tried to get what I could out of the afternoon but it was nothing special.

 File: http://tpks.ws/fvKsl

=================================

FRIDAY

Session Details:  Swim 1hr

• 400 warm up

• 3 x (800 steady (30RI) -- 4x50 hard (20RI))

• 100 loosen

Execution:  Terrible swim and was very glad to see it over and done with. It was one of those days where every stroke was a struggle.

 File: http://tpks.ws/LPnUV

=================================

SATURDAY

Session Details: Endurance ride around the gorges 150km

Objective: General endurance

Execution:  Good long ride, best in a long time.

5:20am kick off with the aim of sitting at 200w or a little above for most of the ride.

Felt pretty good throughout with Lowish Carb nutrition working well

Pre nutrition: handful of almonds, berries and greek yogurt.

During: 1 serve UCAN, 1 em's bar, handful of cashews + 2 bottle of water.

Riding with the holy hammer who put the hammer down for a section so stuck on his wheel. Overall HR and power looking really good for this stage in the game.

Still on the road bike with no aero bars.

 File: http://tpks.ws/x41QM

=================================

SUNDAY

Session Details: Bike 1.5hrs with 3x15mins

Objective: FTP development

Execution:  Unsurprisingly not super surprising that I struggled today after yesterdays long ride. Rep 1 was miserable, rep 2 was in the right zone, rep 3 was patchy at best.

Good to be out there doing it though.

 File: http://tpks.ws/jP6uz

==================================

WEEK TOTALS

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WEEK OF NOV 7TH 2016

FRIDAY, NOVEMBER 18, 2016 AT 02:54AM

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Note to self - don't buy more jigsaw puzzles for kids. I spent a huge amount of time on this!

DATE: Week of 7th November 2016

WEEK OBJECTIVE: Assessment time and building to the upcoming FTP block

=================================

MONDAY

Session Details:  30mins core (CX worx) + 1hr hilly run

Objective: General run conditioning + maintenence of core

Execution:  I need to be a little careful with my running right now as my calves are a bit tender again. So skipped any strides tonight. Just cruisey running.

 File: http://tpks.ws/cf03x

=================================

TUESDAY

Session Details: BIKE 1hr20 Trainer session 12x3mins (4@85% FTP, 4@95%,,4@105%)

Objective: Getting used to some intensity back on the trainer

Execution:  Short intervals but a good solid session. 

 File: http://tpks.ws/oI02N

=================================

WEDNESDAY

Session Details: SWIM 4km

• 400 warm up (75 free / 25 back)

• 800 steady 

• 100IM 

• 2x400 steady to mod hard (30RI)

• 100IM

• 4x200 mod hard on 3:15

• 100 IM 

• 800 steady

• 100 loosen

Objective: general conditioning with some endurance

Execution:  This old body takes some time to warm up these days. Going OK by the end by slow early on

I should have done some core later today but procrastinated and didn’t get it done.

=================================

THURSDAY

Session Details: Warm up on TrainerRoad Baxter then into the 20min TT test session

Objective: Test the waters @ TT effort and get ready for Saturdays test

Execution:  It’s been a while since I did a TT and I wasn’t confident I could hold the wattage I wanted so today was a trial run but if I felt awesome I was going to keep going. Awesome was not how I felt so ended up doing 7mins on / 3mins off / 5mins on / 2mins off / 3mins on. A bit of a struggle all round really.

 File: http://tpks.ws/aReE6 (main file)

=================================

FRIDAY

Session Details: RUN steady to mod hard 33mins / BIKE 1hr easy on the trainer

Objective: Easy training / general conditioning

Execution:  Today is a public holiday so no swim. Replaced with a good steady run and riding the Roth Course on Perfpro. Those hills of Roth feel bloody hard on perfpro. Felt OK but just easy training today.

 File:

Run: http://tpks.ws/4qqLk

Bike: http://tpks.ws/hXJ5O

=================================

SATURDAY

Session Details: BIKE 20min TT

Objective: Assessment day + mental conditioning

Execution:  I find doing a slightly longer warm up helps a lot with these TT so did 15mins on Training Road Baxter before getting into the test session.

I felt pretty positive going into the test and had hopes of ~310-315w (best effort was 339w in September 2014). It just was not happening today. I could only hold 305w for the first 5mins then more or less through the towel in which was disappointing but for the final 5mins I made myself push again and help 305w.

I need to get back to using the computer app as finding that the mobile app power is bouncing all over the show which is very off putting.

 Realistically I think FTP is around 300w now. 

 File: 20mi TT file http://tpks.ws/z7Mfv

=================================

SUNDAY

Session Details: BIKE 4hr ride with some hill finishing with long flat stretch / RUN ~3km off the bike at IM pace

Objective: Fat burner / Endurance training

Execution:  A good fat burner today done on some almonds, berries and yogurt before and just water during the ride. Feels good to be getting in some volume as I feel that is what is holding me back with my intensity – I just don’t have the endurance under my belt right now.

Off the bike I felt a bit shaky but want to get used to running ~4:15/km. Job done.

 File: Ride http://tpks.ws/NYpe8 Run http://tpks.ws/Eku6a

==================================

WEEK TOTALS:

Comments: a steady week of training but a bit concerned with my lack of progress on the bike

Total 12hrs24mins

Swim: 1 sessions 4km

Bike 5 x rides  ~8.5hrs

Run: 24.2km

Core: 1 x 30mins

OCTOBER 31ST - THE WEEK THAT WAS

SUNDAY, NOVEMBER 6, 2016 AT 03:24PM

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Doing my race directors duties this week with our Duathlon prize giving - Thomas coming 2nd in the series

DATE:  Week of 31st October

WEEK OBJECTIVE: continuation of bike focus with 2 peak power workouts.

MONDAY

Session Details:  30mins core then straight into a hill run with strides along the top of hill and again at the base before warm down.

Objective: General conditioning & strength

Execution:  I felt better running today than I have recently. Good to keep the core consistency.

 File: http://tpks.ws/OgIyl

====== 

TUESDAY

Session Details:  BIKE ~90mins - warm up then 10xhill reps ~1min long with 3-4mins rest interval RI

Objective: Peak power development

Execution: Same workout as last week. It took a couple of reps to get into it then went pretty well. Tried doing reps 7&8 completely seat which unsurprisingly resulted in lower power and time. Most of my short side of the hill (45sec reps) were over 500w so that was good. 

 File: http://tpks.ws/lTogG

====== 

WEDNESDAY

Session Details: SWIM 4.2km

• 400 warm up

• 4x100 (1 IM -- 1 (25 drill / 25 free / 25 kick / 25 free)

• 2 x (1km steady ~1min rest -- 3x200 hard (30RI))

• 200 loosen

Objective: Endurance / Anaerobic threshold work.

Execution: Went pretty much to plan sitting ~1:30's for 1km's and 2:39-2:42 for 200's

======== 

THURSDAY

Session Details: BIKE ~90mins warm up  4 x (10mins mod hard ~275w / 1min easy / 5mins hard ~305w / 2mins easy)

Objective: Gentle FTP development

Execution:  Same workout as last Thursday. First time in a long while being on the TT bike. Which took some time to get used to. Not helped by breaks rubbing throughout the workout but good to get it done. Certainly harder to maintain the power than I would have liked and ended up ~5w+ too low for most reps.

 File: http://tpks.ws/QpqCE

=========== 

FRIDAY

Session Details:  SWIM with 400m TT

• 2 x (200 free / 100 IM)

• 3x200 descend 1-3 (20-30RI)

• 100 easy

• 6x100 descend 1-3, 4-6 (20RI)

• 100 easy

• 400 TT

• 800 easy

Objective: Lay a benchmark down

Execution: So so result. I was going to be OK with 5:10 or under. I went as hard as I could and came up with 5:12. So now I know that I need roughly 2sec/mth to be where I need to be for Roth.

RUN – I was supposed to squeeze in a run today but missed the opportunity and went for a MTB ride with my son Thomas instead.

======== 

SATURDAY

Session Details:  Endurance ride in the hills.  + 2x5km commutes with Thomas to the Philinators place.

Objective: General conditioning /endurance.

Execution:  Had to switch days around as Belinda away. I’m coming down with a bit of a cold so took it easy but felt better than previous weeks most likely because I had an easy day yesterday.

 File: http://tpks.ws/7ggko

====== 

SUNDAY

Session Details: I was due to do the 2min20 reps I failed with yesterday but pulled the pin as have a sore throat and kids sick as well.

Objective: Trying to not get deep sickness.

Execution:  I’ve got a bit of a sore throat and sniffle. The planned workout is very tough so I thought better of it and just rode an easy to steady session on TrainerRoad (Baxter).

I watched 3 stages of the Tour of Southland on the trainer. If you want to see some solid NZ style racing check this out https://www.youtube.com/channel/UC9Sby-aqOcafM_i2d1kVgpw

 File: http://tpks.ws/G7kWN

WEEKLY TOTAL

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OCTOBER 24TH - THE WEEK THAT WAS

SUNDAY, OCTOBER 30, 2016 AT 10:35PM

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DATE:  Oct 24th 2016

WEEK GOALS: Hitting biking 100% and build into some peak power work. Swim & run is just general conditioning.  Be better with flexibility work.

WEEK SUMMARY: The good - Tuesday ride and Friday swim along with consistency of 2 core sessions. The bad - woeful long ride and poor power on Saturday and far to slack on flexibility. More good than bad this week though. 

MONDAY

Session Details:  CORE 30mins / RUN 60-75mins with lots of small climbs. Insert some 15sec strides between some hills.

Objective: General conditioning & strength with a touch of leg speed.

Execution:  Straight forward session

 File: http://tpks.ws/BW4EC

TUESDAY

Session Details:  BIKE ~90mins - warm up then 10xhill reps ~1min long with 3-4mins rest interval RI

Objective: Peak power development

Execution:  I have never done this session specifically before so wasn’t sure how to attack it. I was riding over and back the same hill with the climb being ~1:10 one side and ~45sec the other. Took a while to get the optimal gearing and how to hit it with the best power.

Pretty happy with the numbers I saw for a first up attempt. Plenty over 500w so not surprised it hurt quite a lot.

Didn’t even get remotely far up the strava leaderboard!

 File: http://tpks.ws/2pZBv

WEDNESDAY

Session Details:  

RUN ~3.5km to the pool

SWIM 3.2km – main set 4 x (300 steady (20RI) – 2x100 mod hard (20RI)

RUN ~3.5km back home

Objective: General swim & run conditioning.

Execution:  Nothing exciting going on today. Felt pretty lousy running but told myself a few times “you feel good” and came out of the bucket and starting feeling better.

THURSDAY

Session Details: BIKE ~90mins warm up  4 x (10mins mod hard ~275w / 1min easy / 5mins hard ~305w / 2mins easy)

Objective: Gentle FTP development

Execution:  Still on the roadie so doing flat reps generally harder work. Pretty happy with execution today. Both HR & power were about where I expected for where I’m at.

 File: http://tpks.ws/vqOBr

FRIDAY

Session Details: SWIM 3.6km with main set 3 x (3x200 mod hard to hard on 3:10 / 300 easy)

Objective: General conditioning 

Execution:  Swimming has been much more down than up recently. Feeling like I don’t have the strength to pull the water I’m catching. Today was much quicker than I’ve been lately coming in under 2:40’s for the last set of 200’s (leaving a good 6-7 sec behind John M).

Still getting used to the 920 and missing some swim time by not re-pressing lap button!

 File:

SATURDAY

Session Details:  RUN ~10km with much of it @ ~4:15/km pace / BIKE straight after incl 6x2:20watts max effort aiming for >380w

Objective: RUN – general conditioning of target IM pace. BIKE – peak power development + mental conditioning

Execution:  Miserable run conditions at 5:15am but went pretty well. I need 4:15’s to feel like a piece of cake over the coming months.

I felt optimistic getting onto the bike but after the first rep my legs were totally flooded with lactic acid. 3rd rep went OK and last was not too bad but in generally not even close to holding the 380-400w I’m shooting for.

Today’s session was on the kickr – I think next week I’ll get the Revbox back out as much better for these types of sessions.

 File: Run http://tpks.ws/9zAIr  Bike http://tpks.ws/Eb3JM

SUNDAY

Session Details:  Endurance ride 3-4hrs

Objective: Easy endurance riding.

Execution:  Last weeks long ride was pitiful and this week was no better. Probably not helped by being out last night but I had hoped for more. Just getting above 200w today was a mission.

Still it is miles in the legs which I need right now.

 File: http://tpks.ws/f3AAZ

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FIRST POST - KICKING OFF WITH A 20MIN TT

SUNDAY, AUGUST 21, 2016 AT 04:54AM

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I'm going to try an post my sessions up here weekly from now until Roth. Through to Christmas the focus is going to be on developing my FTP with pretty modest training volume but there will be some intensity. 

Coming off Epic Camp France my bike shape is OK so today was time to set a benchmark with a 20min TT test on the trainer. I put in a reasonable effort with 324w at a HR average of 162. I did have a few moments of weakness where I stopped pedaling for a couple of seconds. Overall I'm pleased but want to get back to Kona levels to stand a good chance to ride well in Roth. 

Todays effort compares with pre Kona where my best was 337w with HR ave 163bpm

Today's file: http://tpks.ws/RBbnp I also did an extra 1hr40mins on the trainer watching the amazing olympics (Nick Willis taking an incredible bronze in the 1500m)