Turbo
Managed 10mins of warm up

A lot a leg fatigue and no energy. Must still be ill. I'm treating this as a bit of a small win. A couple of years ago i'd have forced my way through this so it's been great to have the discipline to back off. Still a bit frustrating though.

Maybe I need a Lance pick-me up?

Gym/Swim
Easing back into it. Still coughing! so all fairly low-key today.
Still thinking a lot about my hip - not sure how i'm going to tackle the run side of things.

Swim
Intervals
500m warm up
8 x 200m on 40secs at 1m/sec (slightly faster)

Only time I could get in the pool was during a public no-lanes session during half term! I told myself it was good training to have to swim around everyone.

Only 2 crashes. Cold has stayed away

Turbo

4 x 5min x 250W on 3 min recovery

As this was the first turbo following 2 weeks of illness I took it easy and went back to my baseline session of 250W work.

Lots of changes needed to look after the right hip.
1. Raised handlebars
2. Saddle all the way forward
3. Saddle high
4. High cadence around 90rpm instead of the 60rpm i've been doing lately

- These position changes are all designed to open the hip angle up. I was working on a more "aggressive" position but this may have been making it worse.

Other things i'll do
1. Change back to speedplay pedals as these have more float
2. May go to shorter cranks
3. Move the cleats further forwards (feet back)

Some of these changes will hit the achilles a bit more than i'd like. I'll see how it goes over the next few weeks. Mentally i'm just appreciating being able to do it. More than ever i'm aware that as much as i'd like I may have to stop one day.

I haven't written anything for 14days!

Two things;
1. I had the flu for a week and this has been followed by a cough that I haven't been able to shift for another week. Not good. I've been swimming a few times and despite not pushing it it's set me back each time.

2. I had my appointment with the orthopaedic surgeon and the x-ray report of my hip came back. Bottom line - left side normal, right side some arthritis which the surgeon said was my age. Anyway, i'm glad I looked into it and am giving some thought into what this means.

Swim
2km Drill - still keeping up the backstroke and butterfly. It's getting easier. No breaststroke as it involves too much external hip rotation.

Core + Swim

Tried a new core routine for a change. Dug out an old book of core exercises and tried a few. Started with hanging windscreen wipers - have never been able to do them before so that was a first. Surprised I was able to do it. No room at the gym to try "candlesticks" so maybe next time.

Swim - drill again. Having a go at backstroke - not pretty.

Would have done a turbo today but think i'm going to limit a bit and work on the tight hip flexors?

26 Weeks to go

Rest 

Travelling so good time for some rest