Welcome

I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Monday 13 June 2011

Brick

Turbo
15 min warm up
Set 12 x 30 sec on 2min @ 105-115 rpm - aim is leg speed not heart rate
10 min warm down

Run
8km aerobic off bike
With some drill

Interesting session - really important to do this to lift your cadence (neuromuscular adaptation) I can get a bit stale with my rpm slowly going downhill over the weeks if I don't. Also useful to see how the bike position feels dropped the saddle 1-2mm and felt a whole world of improvement that I couldn't perceive normally.

There was a swim planned for today but dropped it as the key sessions this week are;
140km cycle 10km run
2 hour run
70km cycle 8km run
It's important I go into these not too tired and recover well.

Listened to marathon talk podcast today - A UK bloke called Alex Flynn is running from London to Rome on trails - 1800km in 30days! - he also has Parkinson's - unbelievable!

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