Cycle TT - 20km

AM Session: Ride- 20km Time Trial and then 90 minutes in small ring after.

The morning start at 6.00am with a warm up ride to the Crit track at Nundah, this was about 9km in about 21min. Once arriving at the track, did a further warm up of 5 laps of the crit track (roughly 6k) in around 11min.

Total Warm up: 15km (32min)

It was then onto the 20km TT:

Session Reflections:

• Probably went out at the start a little too hard...but soon got into the rythym about the 4km mark.
• Throughout the TT I focussed on keeping the cadence between 90-100rpm. However, up the slight hill on the track at time the cadence fell below that target. This is indicated by the slight drop in the cadence chart.
• From 4-14km worked really well...focussing on the pedal stroke and breathing...staying as aero as possible. Keeping the knees close to the cross bar.

PM Session: Run- 30 min @ under 150 hr and 15 min stretch

The afternoon looked like this:

Session Reflections:

• It is all about the HR...focussing on keeping the HR under 150bpm.