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!

Wednesday, 30 January 2013

Sweet Spot - Golden Session


15min warm up to 230W
Main set 2 x 20min x 247W at 85rpm on 10min recovery

I decided to try long intervals today - this is probably the "golden session". If you only did one this would be it. The books say if you do this week in week out, you will get better. It doesn't need to get any more complicated.

The intensity should be in the "sweet spot" - today was probably about 95% for me on the x-axis. 

Night shift tonight!

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