Turbo!

Turbo training during Sunday's tri-session. T'was very hot.

Bike is set up now but I'm not feeling too good; thick green gunk coming out of me! So training not going too well at the moment. Better to get it out of the way now then have it in two weeks time.

-AC

Review of week 31 (04-06 to 10-06)

Periodisation: Build 2

Weekly aims were:

1. Complete Sunday's triathlon in under 2:08hrs. It's tricky to set a time limit on this because it depends on the weather (esp. the wind strength) but anywhere around the 2:00-2:15 will be a very decent workout.
2. Get bike set up with new aero-equipment before end of week (otherwise I won't be doing Sunday's session!
3. Sit on a hedge in the sun and watch a TT race drinking water and eating salad with my mates (whilst they drink beer and eat cake, hotdogs, and other lovely stuff!)

Didn't get aim 2 done because my stuff didn't arrive. Didn't stop me doing the triathlon session on Sunday - just used turbo trainer next to lake (good for heat training if anything!). Was pleased with the sess: posted a quick 22.14 for the swim (in perfect conditions) then cycled 57min on turbo then a 10.8k run in just under 40mins. Good workout.

As for 3, achieved that and loved it!

Physiological stats

Average Weight (kg) in morning: Sod this, not doing it anymore, suffice to say: "Who ate all the pies?!"

Average Heart Rate (bpm) in morning: Stayed about the same as last week

No worries here!

Preview of week 32: 11-06 to 17-06

Periodisation: Build 2

Putting more emphasis on the transition between bike and run this week to get used to it mentally and physically.

Weekly aims:

1. Research heat acclimatisation.
2. Complete 3 bike-run sessions.
3. Complete park run around 21:00-22:00
4. Get bike fitted with aero kit (it's all arrived now)

-AC

Pink Band update

I have just got back from an Island Games Team get-together where with a little help from my friends (our team Dr Frank Vaughan was a legend!) I sold a load of pink bands. Just totalled it up and so far I've raised well over £280 which is awesome!

Hopefully I'll be able to get to the £500 mark by the end of the Games.

Thank you so much to everyone who has gave cash to this worthwhile cause.

-AC

Bugger!

After coming up with the bike course for Sunday's Olympic-distance session, I'm not actually going to be able to ride it! My bike won't be ready so I'll be on the turbo trainer by the side of the lake instead!

-AC

TT

A few pics taken on our lovely sunny bike-mad Island!

Darren, Phil and Mikey trying to be trees, apparently.

Some mad buggers tanking it around the TT course on a sidecar. Phil summed it up nicely when he said, " to be a sidecar passenger you need two things: small brains and big nuts!" Estimated speed around 120-140mph.

And some more mad b******* - the famous Purple Helmets renowned for their mad-cap biking antics, performing on Douglas Promenade. Wed night. Great fun.

-AC

Solid week

Review of week 30 (28-05 to 03-06)

Periodisation: Build 2

Weekly aims were:

1. Swim Mooragh in under 23 mins. Faster than last week. Hopefully this will be part of a Swim-Bike-Run brick sequence on Sat morning.
2. Complete run speed session on Thurs.
3. Get rough idea about what's best to eat!
   

Didn't manage aim 1 - posted a 23:21 in the lake on Sat's session. Considerably slower than hoped. The choppy water didn't help though and it slowed everyone up I think. I'll crack it this week I hope. Got a great run speed session done on Thursday along Ramsey's north beach at low tide on the sand banks: seven 80-second efforts with the final effort lasting 3 mins (was gasping for breath at the end!). In terms of food I'm trying to limit the amount saturated fat in diet e.g. eating cottage cheese (instead of cheddar), and drinking low fat milk etc. I still get to scoff a bacon butty at the weekend though! All in all a pleasing week.

Physiological stats

Average Weight (kg) in morning: 73.9 (down 0.1)

Average Heart Rate (bpm) in morning: 46 (down 0.4)

No worries here.

Preview of week 31: 04-06 to 10-06

Periodisation: Build 2

Again, there will be more race-specific sessions (on Sunday we're doing an Olympic-distance session). I've also just bought a new turbo trainer for my bike so I'll be looking at sessions I can do on that.

Weekly aims:

1. Complete Sunday's triathlon in under 2:08hrs. It's tricky to set a time limit on this because it depends on the weather (esp. the wind strength) but anywhere around the 2:00-2:15 will be a very decent workout.
2. Get bike set up with new aero-equipment before end of week (otherwise I won't be doing Sunday's session!)
3. Sit on a hedge in the sun and watch a TT race drinking water and eating salad with my mates (whilst they drink beer and eat cake, hotdogs, and other lovely stuff!)

32 days to go until Rhodes Triathlon!

-AC

Bike course (RUN ADDED)

Here's the map again with run course for Sunday's session added. Only proposed at the moment so any feedback let me know.

As mentioned in an earlier post, instead of going to Shropshire Tri on 10th June, I'm planning on doing an Olmypic distance training session.

Here's the 40km bike course. My apologies for the school-boy graphics but I don't have the time to muck around with a fancy-pants paint program!

Bike Route:

Start in transition at north of Mooragh Park Lake. Head out to Bride on A10. Turn right at Bride Church to Point of Ayre on A16. There will be a turn in the road, it's just after the 90 degree left hand corner after Cranstal, where a lay-by (with stone walling) at the road side appears. Head back to Bride same way. Go right at Church and follow A10 all the way to Ballaugh Cronk. Left at the Cronk back towards Ramsey on A13. When you reach Richmond Road turn left. Turn left when you reach Andreas Road (A9) then right back on to A10 towards the Grand Island Hotel. Turn right just before Grand Island and head back to transition at Mooragh. This should be 40km!!

Run Route:

Head out toward Bride on same course as bike. Turn left when you get to Ballacorey road. The road ahead will split into two - take the right fork (stay on Ballacorey). When you get to Ramsey-Andreas road (A9), turn left back towards Ramsey. Turn left at Bride Road junction and head toward Grand Island. Turn right down onto to prom and through to Finish which will be on the prom in line with the boat ramp opposite the junction that leads to the Mooragh Park car Park.

Any thoughts on the above, email me manxtriboy@hotmail.com

-AC