- Registration - in a different place this year (should have read the instructions!)
- Bike racking
- Transition bags in - always difficult at Bolton as it's a split site with T1 and T2 30mins drive apart.
Met Paul James in transition, another doctor who I used to work with. He is doing his first.
This always takes a lot longer than I expect. Much of this is due to me not having much in my transition bags anymore and as a result thinking I must have forgotten something.
For the future
Bike bag - helmet, race number, asthma spray/meds
Run bag - hat, shoes, socks, (camelbak)

Preparation for Sunday

30mins getting bike sorted out - new cable and last go on the road. I had to replace the same cable in Hawaii and it took me an afternoon - this time took 15mins, it's amazing how the stress was getting to me back then.

Made up my drink for the bike, elastic laces in trainers, race kit ready.

Commuting cycling 1hour

Chain came off fixed wheel going down hill - locked the back wheel and wore a massive spot of rubber of my solid wheels - the back one is now like riding a square wheel - I am thankful I didn't go flying.

Shopping for last minute things -
e.g. CamelBak (i'm going to make sure I get the protein in as I go round to recover quicker for Spain)
Changed chain on bike - last time took 2hours this time 20mins
Changed tyres to heavier puncture resistant
Checked everything out
Got back cracked by the chiropractor - weird feeling
Packed
Spent afternoon with family. Will wanted to go into the local church!

Turbo
30mins easy aerobic with some one legged drill (in changed position)

Swim
2km easy aerobic with 8x100m race pace on 100m recovery

60mins cycling round town

Massage with Paul today - really good, feel like we're getting to the bottom of my longer term issues. Had my name put on my tri suit today - I had settled on not putting them on but thought it was to good an opportunity to have "MOON" written across my backside! Unfortunately they only had one choice of letters in the shop (a bit big?)

Family coming up tomorrow so have to pack everything for Bolton and Spain. That's just reminded me passport!!! - lucky

Great coverage on BBC1 about Victoria Pendleton - saw her using the same bike fitting system as me - I have renewed confidence that changing it back to that was the right thing to do.

Run
45 min easy aerobic

Tried my new, slightly larger trainers - they were OK. Feet weren't flopping around too much so will give them a go on Sunday.

Spent the evening looking at my bike position. I had moved the saddle forwards to get more aerodynamic but looking at the picture below I think this has created too much flexion at the knee. I will move it back to the last bike fit (retul) position tomorrow.

Half Rest
Sauna, 10min swim and a few weights in the gym.

Read today that the Romanian deadlift will almost ensure uninterrupted training and avoidance of injury! It's a shame i'm not sure I do them correctly but will bearing this in mm it also went away
3. She changed the weight on the sternum to one for iron sulphate and the weakness came back and then for iron picolinate and back to full strength. The advice is I should take this supplement.
I couldn't stop laughing because it was all so bizarre, but it actually worked I am intrigued.

Swim

Warm up and some drill
Set - 20 x 93m at 1m/sec pace on 31 sec recovery
Cool down

The plan was to go for a nice Sunday ride and key in my bike position for next weekend. The night at work was busy so it wasn't an option so slept all morning. Really happy with the swim. A 31m pool apparently hence the funny times and distances. Last time I couldn't keep on 31sec pace and had to give myself an extra second so great to stay on it this time.
- Found it much easier when;
1. Focused on rotating hips
2. Getting head back in when breathing well before hand entered the water - sort of uncoupling the movement that usually goes together but results in swinging over to the other side.

Ordered some new trainers and have just seen they are half a size bigger than usual - I messed up the sizing and used an chart from the internet and not amazon's own - not sure what to do - I'm veering on my new philosophy that if it's not right i'll learn - maybe they'll be better???
Loving the new books "cycling anatomy" and "running anatomy" - basically a load of gym based exercises - could have done with these in the winter.
Plan to get happy with the bike position tomorrow - may have to do it indoors as the weather forecast looks awful.