There is nothing noble in being superior to some other man. The true nobility is in being superior to your previous self.
-- Hindu proverb
The focus is on the target now! The mind, body and soul has come into alignment to achieve the goal. I have found a new level of commitment and determination to get as close to the 'energy lab' as possible. The superior being has come into ones self.
Monday:
The morning was a time to rest the body.
In the PM it was into the core strength. The same routine. The same outcome......managing and strengthening the body to achieve the best possible outcome.
Tuesday:
The long runs continue through the hills. This was an early start 4.10am out of bed and on the road at 4.30am. I can feel the leg getting stronger. This was a 26km run in about 2h26m. The average pace was 5:32m/k. I was happy with this. The hills on this course did not let up, they are so good for getting those legs burning.
The evening was into the pool. This was a chest busting session. 10 x 100m best effort reps. This was a tough evening in the pool but pushing through the fatigue there was a sense of satisfaction that it had been completed. Overall this was a 3.0km swim session.
Wednesday:
Again an early start, 4.30am.
I spend 30min to get to Mt Cootha and then spend another 1h15m going up and down the old foe. The burn by this stage of the campaign is something that I have just condition my body to endure. It is this conditioning that will help me in a number aspects (obvious the bike leg and the run leg) of my assault of the challenge that lies ahead. The first ascent is always a bit tough but after that the legs get going and the climbing becomes second nature.
Once I have completed 5 ascent of the Cootha it then off to work. This is another 50min in the saddle. It all about getting time on the bike...conditioning the legs and working through the physical fatigue and a tiring body.
After work it is an easy cycle home. This is a 45min trip and is usually battling a head wind for much of the 18km to get home.
Once home, the runners are straight on and I'm off for an easy 45min run. It about getting the legs into a rhythm as early as possible and sitting on a easy pace...looking for about 5:30m/k pace. The session was a total of about 8km with an average pace of 5:23m/k
Thursday:
My morning was at the pool, coaching. A good opportunity to give the body a break from the training but the body is still up early. By Thursday, the Tuesday and Wednesday early morning begin to take a toll.
Thursday evening into the pool and knock out a 3.5km (based on the strength session) I completed this in 1h3min which in comparison to other session using the same workout was completed in approx. 7min quicker. Good signs!
Friday:
The morning brings a trip into the squad wind trainer session. I was in a good frame of mind but tired. As I have learnt from the previous campaigns this is normal and just needs to be managed with good sleep and healthy eating.
The wind trainer session was a strength session with hard runs round the block. I was running well off the bike these were around the 3m/k pace. Great session.
I had an opportunity to reflect with coach during the session and there was a change of strategy and thinking with the training for the next 6 weeks. Both of us admitted I have now done 3 IM races and this time round it's not about just finishing...it's about racing...it's about getting into the low 10's. For the next 6 weeks it's about pushing the limits of the body and soul. Taking it where it has never been before, exploring my limits and taking some risks in the training.
Based on this, there are a number of things that I will now be focusing on.....
- Refining the nutrition. There is thought within the camp that I possibly aren't getting enough carbs into the body to fuel the muscles. The target in training is to get use to taking on 75-80g of carbs per hour.
- Focus on a number of training rides where they are 5hrs 'hard'. Conditioning the body for that continued fatigue on the body (particularly the legs) Training the mind to ride relaxed but fast and keep everything smooth and controlled on the bike.
Saturday:
It hasn't happened much lately, but with work commitments it wasn't possible to get out there on the training paddock this morning.
The PM session was spent working through a hill/strength run which included a 10min session on a long set of stairs.
The stats on the session were 12km in about 1h05min
Sunday:
This mornings session was the first of the hard 5 hr rides.
The ride it’s self is 2.5hrs easy, 1 hr moderate, 1hr hard 30 min easy to make 5 hrs. The 1hr hard is still aerobic but the high end where you’re right on the edge of going lactic. Overall to aim for 150km plus for the 5hrs not including any stops. Stop are to be very quick and only to refuel or a toilet stop.
The ride started at 4.30am.
After 2.5 hrs I had completed 76.0km at an average speed of 30.3km/h
After the 1 hr moderate I had completed 108km at an average of 30.7km/h
The after the hard hour I had completed 139km at an average of 30.9km/h. Throughout this effort the average speed was around the 36km/h.
After the rest of the ride (easy) I had completed 170km in 5h35min.
The legs were very fatigued but I was able to maintain a good solid effort throughout the session and it felt comfortable. I experimented with the nutrition in this ride. The strategy was to eat every 20min. On the hour (gel), the 20min mark (solid - banana etc.) and the 40min mark (gel). It worked well but it felt like I was eating all the time. I think it will work for me every 20min I will just have to get use to it.
WEEKLY STATS:
Swim: 6.7km (2h13m)
Bike: 243km (10h05m)
Run: 54km (5h50m)
Core Strength & Flexibility: 55m
Total: 19h04min
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