PSOF Championships 2013 - Challenge Henley

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ChallengeCheggers    pirate
19/04/2013 at 11:16

Scuba - we've got a motorhome that we use quite a bit so we can just take that the whole 14 miles from home to the caravan club site and we're booked in there from the Friday to the Monday. Got my in-laws collecting the kids on Sunday evening (my youngest wants to cross the line with me so I can't finish too late!) and they'll deal with the school runs etc for us on the Monday.

I know the location well and I'm not sure of the logistics of getting from the site to the river to start the race early on Sunday morning but that can't really be that much of a problem - both sites are in really good locations for us.

Thanks for the comments on my ankle. Still knackered but slowly improving. We're away (in the motorhome!) for the weekend so I'll have a couple of days off. Cycling is fine and I did my fastest 2.5km swim ever yesterday - so the rest from running may be doing me good. As long as it all comes good it'll be an extended taper!

WhizKid    pirate
19/04/2013 at 20:03
Just done a 3k swim in a smidge over a hour pretty relaxed affair done it at rough IM pace was fun.... Anyway just got my back up invite for the Windsor triathlon... So looking forward too it, sad thing is I suck massive arse at oly distance as the swim is long in comparison too half IM and IM, aiming for sub 2:15 but means I'm gonna have too swim like a crazy guy... Not too mention a sub 40 10k which is fine if I'm fresh... Which I won't be...
20/04/2013 at 08:10

Scuba - I haven't asked them yet about early check in or a shorter stay as I just booked it over the 'net. I think I might well do though!

Cheggars - I thought in previous years there was some kind of river boat that can take you to the start? I might be getting confused though...

Jamie - once again you are putting us all to shame with your training and your sub 2:15 Oly splits!

Looking forward to getting out on the bike today with my new wheels. Got her ready last night - she's sat in the garage ready to rip a hole in the space/time continuum.

20/04/2013 at 19:33

Well, I'll be buggered. Apparently holes are not ripped in the space/time contiuum when you average a speed of 16.7mph over 50 miles

Felt a little 'flat' today on my ride. Not sure why, possibly because it's the first ride on the TT for months. New wheels were nice, not sure if they make me any faster! At least the weather was nice. I guess it will take me a few weeks to get used to the bike again.

Hope everyone else is enjoying the weather.

WhizKid    pirate
20/04/2013 at 22:49
Nice badger! I did 50 miles too which was loverly 46 miles 19.7 mph was reasonably lumpy as well but did feel reasonably "hard" a lot of overgearing efforts. 4 mile brick run on top then gardening all day at my private job so wrecked now! Century ride tommoro bring the pain!
WhizKid    pirate
20/04/2013 at 22:56
Above post is worded wrong was 46 miles not 50 and i cant edit for some reason apologies its late for me!
Scuba Trooper    pirate
21/04/2013 at 08:07

Badger - I'm glad you left the time/space continuum in one piece for the rest of use to enjoy. Shame your first ride on TT and new wheels didn't feel as good as you hoped, I'm sure it will be good once you get use to it.

Jamie - you are a training like a machine at the moment, hope your are taking enough rest too so you don't burn out out later in the session.

I managed 70miles yesterday in 4:10 17mph average still searching out as many hills as I can. I don't seem to be able to keep my average heart rate high enough to stay in Z2, I think yesterday this was due to not being able to push hard enough on the hills to make up for the drop in heart rate on the descents. Legs were sufficiently tired that they could work hard enough to make my heart work or is it the other way round, I don't know. Any way I sacked off the 20min brick at the end.

1:30 run planned this morning, may try a 1:10 walk/run for the first time.

WhizKid    pirate
21/04/2013 at 08:26
I am training hard st but there are a few reasons behind it, I have about 8 races this year so I trying to remain in a perpetual state of Peakness until the end of sept...... Also within the next few years I'm seriously trying for a sub 10 IM and a chance of going to kona so it's going too be hard for a while yet! This years aim at Henley is sub 10:30 with last year being my first IM and coming in at 11:09 I need too sort out my crap bike split and crappier run split 5:55 and 3:43 respectively.... Fell too pieces in the last lap and a half
Scuba Trooper    pirate
21/04/2013 at 08:41

Jamie - Kona is a great target but is racing so often and trying to be at your peak for so much of the time the best way to get there? Isn't the perceived wisdom around base work and periodisation, don't you run the risk of having nothing left to give by the time you get to Henley?

Are you a member of a Tri club or have a coach or mentor?

WhizKid    pirate
21/04/2013 at 09:18
I have a chap I work with, I'm not a member of the local club I should really join them... I've had a bit of trouble with group training in the past as I was briefly a member of tri2o a club near me but I found a lot of their sessions were not targeted towards what I wanted, so now I have a mentor if you will that was a top gb triathlete as well as 2:35 marathon runner, we have been working a lot on my running this year and swimming too.... The training regime he has given me is quite intense and it does involve a lot of mid distance speed work on the run... Also a lot of he races I entered before I entered Henley as I wasent sure if I was going for IM this year or was gonna go for British champs instead.... And a few of the, I got free places too as well... Can't turn down a free race! I'm going too see how this season pans out, off out for a century back soon!
21/04/2013 at 19:14

Well the best of British to you Jamie. Your ambitions help to remind me that I shouldn't compare my own training to yours!

So that's me done for the Fink intermediate base phase. 10 weeks done already. Gulp.


Swim: 15h55m, Bike: 44h20m, Run: 23h41m. Total: 83h56m.

Longest swim (set) 2800m, Longest bike 60m (x2), Longest run/walk 10mi (x2)

Fink called for 85 hours so I am not too far off. Had two bad weeks too.

Edited: 21/04/2013 at 19:20
WhizKid    pirate
21/04/2013 at 20:31
Build phase time badger this is where the fun starts.... I train in a slightly strange way compared too most but it works pretty well for me... Also it requires a understanding mrs.... And some insane commitment ... Oh and a crappy social life
Blisters    pirate
21/04/2013 at 20:46

I bought Going Long by Friel and Gordo whatsisface. Personally, I can't understand a flipping word. Actually that's not true, but it's far too technical for me. I want some nice straight forward training plans that I can read, consider, butcher, ignore, and then make it up as I go along.

Here's my 18 month plan so far:
Year 1: learn how to swim, and get as far as 3800m. (tick) Bike a bit (clearly not enough). Run, get back to marathon fitness. (Next week)

Last 6 months:
-keep swimming the 100L and do some open water.
-Bike up to 100miles a few times. Check out the course.
-Run, monthly 22 milers to keep marathon fit.

This past week has seen me shake up my marathon legs, as they had got lardy. After that we'll need to start being serious about the bike.

WhizKid    pirate
21/04/2013 at 20:56
Blisters I had that book... It's pretty advanced even the beginners training program's... The advanced plan is what I'm roughly following but my god it's still insane... Start getting serious about the bike now... Running doesn't need too be mental at the moment... Replace bike a bit by bike a crap ton... especially for Henley as the bike course is quite savage and the marathon course is pan flat
WhizKid    pirate
22/04/2013 at 17:57
Huge day training today.... Sarcasm 1 mile swim drill set... Was meant too run but have a massive headache and feels like my eyes are being pushed out ... Day off tommoro... Feel lazy and fat now
Blisters    pirate
22/04/2013 at 19:44

I'm on taper time for a marathon race on Sunday.

Scuba Trooper    pirate
23/04/2013 at 18:02

Badger - I can't resist some good stats so here are mine.

Swim: 2:38 Bike:44:21 Run:31:47 Total:102:33

Not sure what my longest set swimming it probably only 4X400m, 70mile bike and run of 15 (half marathon race with warm up/cool down)

Doing 3 swims a week and staying above the bike requirements has taken me well over target.

Blisters - I read "Going Long" too, very interesting quite technical but doesn't really give you a plan to work to. Good luck at the weekend, got a target time in mind?

Jamie - Glad you have someone keeping an eye on your training. How do you get into races free? I know what you mean about the Tri club, it has been very useful for the swim training but the bikes and rides are far to short for IM training.

Did my first Build Phase run today, strange doing fast stuff again after so many weeks of base. Nice change but I'm sure the novelty will wear off.

WhizKid    pirate
23/04/2013 at 19:41
ST - I am going too join my local club again... I won't ride with them though... Like you say way too short, they are also affiliated with the local running club who are pretty decent.... I always seemed too get beaten by them! I can't go into detail what races and why, or I can get in trouble... Oh and the novelty of fast stuff wears off quickly after about 1 session! Oh and bike looks good, lets see all those numbers rise!
23/04/2013 at 20:30

Nice one Scuba - those stats look good to me. I reckon you're ahead of the game on the bike/run front.

Did an hour run/walk today and felt, well, meh. Felt a little flat on Sunday's ride too. I have some mild pain on the top of my right foot which doesn't appear to be going away and my right shoulder is a bit creaky/clicky, something my physio wants to keep on top of from the outset. It appears I am slowly falling apart!  With that in mind I am going to switch to a bike focus this week to see if I can sort these minor niggles with a bit of relative rest. 

23/04/2013 at 21:10

I've had lurgy for a few days so just done easy swimming and biking.  Slept about 16 hours yesterday though.  Feeling better today, especially after finding a long lost bottle of gin in the garage. 

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