Tag Archives: saundersfoot

A long week and feeling it

Getting to the taper

There comes a point in your training when there is nothing more you can do to increase your fitness and you need to accept that you have done all that you can. Whatever happens on the day will happen, I got back off a long ride feeling pretty negative as my power and speed were low, but thinking about it rationally I had done a 10km (running) Time Trial the night before, and had been building for a while, only having a short recovery after the 100 mile TT, so not surprising really! There is a great post about tapering here which I found helpful and inspiring.

I have been looking at last years taper for Wimbleball and comparing it to my training this year, I had some feedback that my taper may have been a bit drastic, this was because I was ill after a race and then started tapering after I had recovered. This years will not be so drastic and I’ll be nice and ready to race!

This years Performance management chart

This years Performance management chart

Last years Performance management chart. a sharp drop after Slateman

Last years Performance management chart. a sharp drop after Slateman

Time trials and tribulations (garmin data is here, full results here)

I went along to the 10km Time trial organised by Pembrokeshire Triathlon club on Tuesday evening, hoping to better my time from 6 years ago!! I can’t believe how long ago that was. My time in 2008 was 43.23. When I arrived Ian, the timekeeper, decided that I would be fastest and put me last. I was not so sure, but went along with it anyway! Ellie (the only other woman) went off 1 minute ahead of me and I tried to keep her in sight. It soon became apparent that she was flying, as I counted the time from her passing a lamppost, she was already more than a minute ahead within the first few miles. , it was a lovely evening, and nice to have a chat. I got a time of 41.14, so 2 minutes faster than last time. I should be happy with that, but maybe have been feeling a bit negative this week.

The long ride

I decided to ride the whole Ironman course the day after, and was pretty dissapointed in my speed. I may have been tired, and also lacking motivation doing the route on my own. I’m not sure that I really wanted to do it, because I knew that if I was slow it would make me depressed, but Patrick suggested it and I thought the pro’s would outweigh the con’s. Anyway I borrowed his go pro which was quite fun, although I have now spent hours editing the ******* thing.

A bit of geekiness

After I had recovered from the ride, digested my stats, done some more research, and generally got slightly obsessive about numbers, I spotted that my Intensity factor for the ride was based on my old FTP, so with a few calculations I realised that I will be able to go faster on race day, (of course some other factors will come into play too) but if the maths is right then I’m happy !!

Calculating power

Calculating power

 

1 week to go :-)

Race plan

I wrote my race plan for Half Outlaw this week, and felt pretty excited about it. I haven’t done the run training that I would like to, but I’m hoping my bike fitness will carry me through. I have had a few good paced runs recently so I reckon I will still be able to get my planned time goal. It’s getting to that time when I start doing displacement anxiety tasks, like writing more and more lists, and colour coding them :-p

Organised chaos

Organised chaos

I bought the book The Chimp Paradox, written by Dr Steve Peters, who I had read about in Victoria Pendleton’s autobiography. It came up on my amazon recommendations (dangerous, those are!) since it arrived I haven’t had a look in, as Patrick has hijacked it, and keeps quoting me parts of it (maybe I won’t need to read it!) Apparently its OK to make lists, phew 😉

Sea swimming

I’m aiming to get out for a sea swim once a week now the weather has warmed up. I have so far been from Saundersfoot towards Wisemans bridge and back, and Amroth, where I had a lot of help from the tide on the way back…lovely, although I did have a dream about jellyfish the night before.

Saundersfoot in the morning

Saundersfoot in the morning

Preseli Beast (beast bach)

Full Results here

I had a great race at the “Beast Bach”. I was 2nd female overall, and also got a trophy for being first local female. Race report here. The next day I went out to practise for the 4 up time trial in 3 weeks time, we rode for a couple of hours, each taking turns at the front, my legs can really feel it now, ouch…time to recover before next Sunday I think!

trophies01

 

 

 

 

2 Weeks and feeling stronger

After last weeks illness I had a “moment” and entered a 50 mile time trial which is in Abergavenny the week after Wimbleball. It is also the national championships, and was sold to me easily when presented as a “brilliant opportunity” 😮 Anyway I will put that to the back of my mind as I am concentrating all my efforts on tapering for the big day. Finally I have seen some progress, and am feeling a lot more positive, I did a hill rep session on Wednesday and had an increase in average power of about 10-15 watts per rep. The week being ill and resting obviously did some good!

Hill reps 5 min intervals April 2013

Hill reps 5 min intervals April 2013

Hill Reps 5 min intervals May2013

Hill Reps 5 min intervals May2013

I have now written my race plan, which I won’t share (don’t want to give all my secrets away!) And written an extensive tick list, I do love a list 😉 Had an amazing swim from Saundersfoot to Wisemans bridge, then I ran back to meet the boys in Saundersfoot.

Thats me, that is!

Thats me, that is!

The weather has finally changed and I’m hoping its going to be good for 2 weeks time! Fingers crossed…

We had a fantastic day at the Pendine Fun run on Sunday to support Suliens trust  Patrick and Devon ran, and I took the photo’s for a change! The weather was beautiful, dare I say it….summer here at last??

Start of the kids 2km race

Start of the kids 2km race