Sunday, May 17, 2009

start of the final block

After Busso it was straight back to training on Monday 4 May with swimmimg and then an hours run in the evening easy.
I was one of a few who showed up for swimming as everyone else was having a break after busso and resuming in june for the push towards the World championship in Brisbane in September.
On Tuesday , the legs were feeling tired but got up and did my 2 hr bike ride with the 1 hr hard session.Stuck to the group with ross and managed to even take a turn and finish hard .No training in the evening .
On Wednesday did my swim session and saw ross before he headed for the Giro D'Italia .he is away for 2 weeks so training on my own and swimming under Kara for the next few weeks.
wednesday had an easy run and thursday was a rest day.Just did a swim on friday evening and again not too many swimmers .Took it easy.Sat I did a 115km ride easy with Tony and trevor.Rode to subiaco via city beach ,picked up tony and then on to Trevors place and freo , pointwalter , Mt henry , shelley , curtin and back on albany highway to subiaco for coffee , before heading home.
Sunday was a rest day before the hard training started

Monday started with just the swim and skipped the 2 hour run as I had a NCTC meeting.
Tuesday i headed out for the ride early as had 1.5 hrs hard .Staretd out from the city at 5am and got to nedlands before 5.30 and started the loops .Not many cyclist around and it was pretty dark.Managed a lap before I was joined by rod and Julianna and with kept the pace up for a further lap and a half before they dropped off .Did 4.5 laps or approx 46km befor waiting for them and riding to the city for coffee.Did 66km all up
felt strong and not too puffed out.
Wednesday had the usual swim session in the morning and the run in the evening.The run was cut short just managed 1.15 as up was getting blisters wearing my new zoots without socks.Did 4 intervals of 6mins at thresshold but decided not to make the blisters worse.
thursday was a disaster .Just felt lazy so I did nothing.friday I skipped the swim but did a 1.5 hr run in the dark and felt good even though it was an easy run I did push a little harder .
Saturday was the first of 3 hard rides ...starting with 170k with hills.Tony decided to come so I started off at 5am from home to scarborough via reid hwy and then to city beach up the bvl to subaco and then down albany hwy to araluen and kalamunda
Had a crazy driver in a ute towing a trailer homking at us and acting aggresive just before 7am in albany hwy.Was just trying to run us off the road ...u could tell he had a thing against cyclist.Otherwise it was uneventful .When we got to the turnoff on albany hwy leading to Araluen...just at the end of the climb which was 11km but an easy climb,there was a white cross which said "RIP COOKIE"
what an omen ...
Canning Dam road was quiet and rough ...and very cold.
Lots of climbs and decents...enjoyed this leg alot but the road was rough and everything on the bike was rattling.
Got to the maximum speed of 66 kph here.
we then cut across brookton Hwy to join Canning Road and headed to Kalamunda.
After coffee and a bagutte, we headed home via canning , lesmurdie and whelspool road .lost Tony and headed to Orong and back via the city and bayswater , a few laps around inglewood and home.
Got straight into the 45 min run and ran without too much discomfort .It was pretty warm by 12 noon .
I managed to keep my drink up and particularly my carbo intake.
I think thats what got me through the ride.
I believe the carbo intake was atleast 70g per hour so it has helped as iw as usually taking less than 60g.
This ride I took
4 gels = 120g
5 Hi5 electrolite satchets =200g
2 bars = 60g
1 baguette =30g
12 dates = 40g
jelly beans =5g
total= 435
avearged 72g
water = 3.2 lit
approx 500m per hour
allowing 1 hr for the stops along the way.
salt had the salt from the elctrolyte and 3600mg added.