PSOF Championships 2013 - Challenge Henley

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WhizKid    pirate
28/03/2013 at 19:45
Nice soup! Every time I think of riding a bike in or near Oxford I just think of being molested by hundreds of bloody uni students at the lights...
28/03/2013 at 21:22

Nice one Soup. Keep plugging away.

My swimming is coming on nicely now that I'm swimming twice a week. I used to only swim once a week and managed to get my 400m down to low 7's. Not too sure if I am any faster but I certainly have much better endurance now.

Hope everyone has a great long weekend of training!



29/03/2013 at 08:32

And I got that the wrong way round. I increased my stroke rate without increasing stroke count. Doh!  7mins for 400m -crikey thats fast. 


WhizKid    pirate
29/03/2013 at 09:15
Gonna be a hour swim and a turbo session for me today I think... My legs are completely shot quads and calfs ache due too the last 2 days of big volume riding and running, got a 80 miler planned for tommoro as well as the park run in the morning, was hoping for a sub 17:30 but the way I'm feeling il be lucky of a sub 20 .... I hope everyone enjoys their long weekend!
29/03/2013 at 09:22

The sun is shining and the temp is showing 25. 

29/03/2013 at 09:31

I think the themometer has bust. Just stepped outside and its cold lol. Putting another layer on before getting on my bike. 

29/03/2013 at 16:53

Good bike session today. Applied for a new job so tried the bike journey there and back on my hybrid commuter, then did it again to make 22 miles. Then swapped to my road bike for a track session with my bike club and 13 miles on the track done average pace 14mph which felt comfortable.  40 mile ride planned tomorrow. 

Hope everyone has a good day. 

ChallengeCheggers    pirate
29/03/2013 at 19:13
Today was supposed to be my rest day but then I realised that, as it is only 23 hours long, Sunday will work better as a rest day. Cycled 25 miles this morning and, since it wasn't as cold (I would say warmed up but that'd be a lie!) this afternoon I've just done another 30 mile ride today. Running day tomorrow.
WhizKid    pirate
29/03/2013 at 19:13
Nice work soup I hope you get your job! Getting some nice miles in! I am getting out on the bike tommoro too weather looks nice!
29/03/2013 at 19:17

50 mile ride for me this morning. Bang on 3 hours @ 128 bpm avg. Felt good. Starting to get the beginnings of a nutrition strategy together now and it's really helping with how I feel during the ride. Funny that! Was cold but not too bad, the sun making a welcome appearance! Hopefully going to get out for another 50-60 mile ride on Monday.

WhizKid    pirate
29/03/2013 at 19:24
Bloody great work badger! It's amazing the difference the sun makes, and your ride sounds very well paced! I know what you mean with the nutrition I'm still trying too improve mine as I really flagged at the end of my last long ride...
29/03/2013 at 19:31

I tried pork pie and malt loaf today. Not sure about the pie but malt loaf certainly went down well. 

WhizKid    pirate
29/03/2013 at 20:03
I read that as pork pie malt loaf yurgh
29/03/2013 at 20:23

Yeah I'm not sure about the pork pie - I think a lot of saturated fat will really slow the absorption of carbs? I'd try a lower fat savoury alternative. I just had jelly babies, a gel and some weak sports drink today. At the moment I'm concentrating on getting the calories per hour dialled in, then I will start working on what precisely will make up those calories. I'm thinking of alternating gels and bars with maybe a savoury something as a backup. We've plenty of training rides ahead of us to get it all dialled in! 

WhizKid    pirate
29/03/2013 at 20:39
Last year I went for the time trodden route of flapjack rammed down with a gel every hour and munching a bit of flap jack every 30 mins with sports drink... Worked alright and easy on the tummy, thinking of maybe trying to get a bagel in there, to be honest if I get any more food in my jersey/bento box il need a trailer haha!
Cortina5    pirate
29/03/2013 at 20:42

Training-wise I had a gel every 45 minutes and drank High5 2:1 mixed 2 scoops per 750ml. On the day I had some 200kcal cereal bars cut in to 4 and had a bit every 20 mins, then a gel every 20 mins afterwards. Loads of High5 from the feedstation too.

No way was I undercarbed!

29/03/2013 at 20:49

I'm just wanting a savoury option if possible as well as the gels/flapjack etc. Marmite butties are next on the list. Most of my calories will be gel/flapjack/maltloaf I expect.  I'm possibly going to be 8 hours on that bike so that could be a lot of gel. 

Rafiki    pirate
29/03/2013 at 21:01

Have you seen the photo in 220 Tri this month - with the bagels hanging off the aero bars!!

29/03/2013 at 21:04

I knew there was a use for aero bars. Genius 

Edited: 29/03/2013 at 21:05
WhizKid    pirate
29/03/2013 at 21:58
I was sick of gels by the end of iron distance I just couldn't stomach any more on the last lap of the marathon.... And 99% of gels taste properly nasty
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