3 WEEKS TO GO

Brick - Turbo Run

6hour turbo
1 hour warm up
3hr 30 main set; 3 x 57 min at 220W 90rpm on 7min recovery
2 hour cool down

Run off bike;
15km at IMP with middle 5km at track for pace judgment

http://connect.garmin.com/activity/40026398

Really pleased to get this session in the bank. This programme which i've followed for all my races is based around this type of session. Every week the bike gets a little harder either by duration or the intervals as does the run. Three weeks out this is the hardest. There have been years when i've not been able to train as well but i've always done this session.

The biggest change this year has been moving from the road to the turbo. Previously I would do laps of Richmond park adding an extra one on every week ending up with a session like this.

The turbo this year has enabled me to do more focused sessions without stopping for traffic, water etc, Its also allowed me to play about with the position and at least be around the house. Tried to do a few transition type things, putting the shoes on with them already on the bike - need a bit more practice. Will be keen to get the road skills back though.

Main triumph today though was keeping the aero position for all three intervals - did 10mins on 2mins off. Only got a heart rate increase of a couple of beats for this so very happy. I was able to do this because found that I had my aerobar pads set up all wrong. When I went for that fitting the bloke said- "that's funny it's the first time i've seen the pads lower than the handlebar" I thought nothing of it at the time. Today I moved them so they are where they are meant to be - at least 2cm higher. Not sure what to think about that - when I paid for the set up you expect those sort of things to be covered. Having said that he's not going to  know all the ins and outs of every type there is. Main thing it's taught me is I have to keep asking questions - "do you think they are set up wrong then?, I was just guessing when I put them on" etc,
- no wonder the heart rate jumped up - I was bent double. If I hadn't done this training on the turbo I am sure I would have never thought of looking at that.

Didn't press start on the garmin for the turbo so no bike data. Heart rate started at low 130's and steadily climbed through the morning to end at mid 140's for the last set. I was wondering how many watts to go for. A couple of weeks ago 225W for 40min was plenty so went for 220W with the plan of knocking 5 off each set. Managed to stay with the 220W for all three.
- Good lesson from today; not going out too fast. If the plan is to maintain an even power throughout then the first hour has got to feel comfortable or your going to slow down a lot in the last third.

Enjoyed the run - stuck right on the pace after the lessons from last week. Need to take feeling good maybe as a cue to take on food rather than to go faster. Painful left forefoot towards end - will see what happens there.

Sorry if a bit long winded - a big day with a fair bit of stuff I needed to get down.

Whoohoo - let the taper begin!