"Toby Radcliffe session"

Turbo

60min as 1min on 1min easy - 250Wx60rpm

Then

40min at race pace

All in aero position

This was my first attempt at doing what Toby suggested on Monday. The cadence can be either 60 or 90+rpm depending on whether strength is the focus or speed. The race pace part I found really good to do. 

When I changed the position and saddle, just 5mins at race pace was difficult mentally and physically. It was very reassuring to find I could manage much longer efforts. Next time i'll extend this race pace duration.

There was still some messing around with the position - only the cleats this way and that. I'm not going to make any fundamental changes!

The best thing is that the heart rate is lower for the same intensity which hopefully means the position is working. The spin scan numbers which indicate how well you are pedalling in circles were lower than normal however - 80, not the usual 90/100.

I got up an hour before the boys today and cleaned the house. Then took George to his disabled swim session. A bit of gardening, and some quality time with Ella in the evening. A satisfying day. I think my Mum is probably the only person to read this so I thought i'd put in something more personal. 

Stretch class
45mins

Sauna
30mins (1 break)

I had planned to get on the turbo today - tired so backed off and decided to get an early night. Got a couple of good soakings ferrying the kids around on the bike.

Listened to a good piece of advice on the marathon talk podcast. They said rank all the components of your training, recovery, nutrition, emotional well being etc, on a scale of 1-10. For the 9-10s great, for the 1-5s you will probably do something about. For the 6-8s these should be re-scored as 0! this is because you will probably accept these things and do nothing to address them and this is what ultimately causes the injury etc, this goes for that niggle, family issue or anything else you can think of. Food for thought.

Turbo

70mins
Main set 30 x (1min x 90 rpm x 300W) on 1min recovery

Run
45mins with 6km at 3hr marathon pace
Sauna straight afterwards - 30mins two breaks
- two people in there were seriously talking about buying some cream that makes you grow taller. I was diplomatic.

Continuing to work on hip mobility with the yoga positions - it's going to take a long time.

Had a talk with Ella tonight - wondering whether to play it safe and not push the training or go for it?

Turbo
80mins as (1min on 1min off x 30)

Swim
Drill - single arm
Paddles
500m at 60 strokes/min
Total - 2km

Sauna
30mins 2 breaks

I followed Toby's advice with the turbo session. It went well. I'm getting used to the set up now and think I can start bringing the intensity up to normal.

With the swim it was good to work on stroke rate. Mine is usually fairly slow and needs to be faster for sea swimming to minimise the effect of the waves hitting. I need to do a lot more of this

I'm managing to work on the range of motion of my hips - as the bike fit showed it wasn't great. I think there's a little bit of improvement starting to show, but if it's been like that for years it'll probably take just as long to get back to normal.

Ella went on youtube today and looked at Hawaii Ironman footage - don't know if it made me more nervous or excited. I'm now wondering whether to take a normal front wheel as it looks windy!

Oh - and knocked down a wall today. Doesn't really count as training but satisfying.

Sauna
30mins (25mins top seat then 5mins bottom - like cooking a pizza!)

Turbo
90mins - easy spinning at 90-100rpm. Again just getting used to the saddle and position with some higher cadence work.

Some news from Garmin - they are bringing out the long awaited pedals which can measure your power http://garmin.blogs.com/pr/2011/08/garmin-brings-power-to-the-people-with-vector-.html I think i'll have to wait till the price comes down (a long way). I sent the Garmin watch off for repair of the cracked screen today - amazed that they will do it for free, even though it was my fault and it's two years old.

Yoga
I haven't done this for a while and was reminded how good it is. There's something about doing a complete routine that isn't achieved by stretching alone. I forgot my gym kit though and had to do it in my jeans, idiot.

Cycle 40km Core and Swim
Cycled down to Croydon to see Toby Radcliffe to get some tips about Hawaii and training in general. It was at a very well funded school - they had a flamingo enclosure! anyway, core training was good. Swim squad was tough. I've never done any swim squad training not only was I slower but understanding what we were doing was foreign to me - you know - 75 descending, on 1:10 with..... etc etc,
Toby thinks I should work on intensity/quality and back off on the volume of training as that's already there. Cycle wise he recommended trying a 1min on 1min off session for 60mins followed by 60mins at race pace.

Brick
Turbo
2hours, with 2 x 20min at race pace

Run off bike with 4km at race pace

We have guests staying this weekend so up early to get this done. The session is the same as yesterday more or less. I was meant to do double in one session this weekend but decided to split it to allow time to adapt to the bike saddle and new position. All is well on that front - I know think the better the saddle the less you notice it which is a strange concept. There were times I didn't think about it so that can only be good.

TV coverage from Bolton was on channel 4 toady. Luckily nothing of me. I do remember the female winner passing me and thinking what an amazing runner she was. It was amazing to see George's face light up and him start clapping and cheering - he understands a lot more that we think.