Tuesday, 30 September 2008
My plan for the rest of the week is a couple of trips to the gym and maybe a 20 miler on the bike to see if everything is ok. I changed my rear tyre after wearing the last one out on the turbo trainer so I need to make sure I've fitted it correctly.
I'm now taking the bike to the shop for a quick tune-up. Its my one free basic service I got when buying the bike. I had hoped to save it for sometime in the winter but the gears have become a bit clunky so I guess it needs doing.
Thursday, 25 September 2008
Tuesday, 23 September 2008
But cycling is ridiculous. Every time I think I have everything, I think of something else. Today it is cleat covers (£7) in case I have to walk on the Epic (always be positive) and new tyres (2 x £14.99) as I set the turbo trainer too tight and its worn my tyre away.
Also, I stupidly left my saddle bag open and my tyre levers (£3), mulit-tool (£10) and CO2 canister (3 x £2) fell out on Sunday so they all need replacing. Finally, more Viper bars (5 x £2) for the Epic. I might do a list of things I've bought for cycling. Then again, it would hurt to see the final bill.
Monday, 22 September 2008
I used the map to enter the details into Bike Route Toaster so I could save it as a .GPX file for Ed's Garmin 705. Once I'd done it, I go to see the profile. Wow. That makes Sunday's ride look very small.
Although it looks like the big hills are at the beginning, I am told that the hard ones are in the second half. I'm guessing they are the ones that are so steep, over half the people walk.
Getting the info has prompted me to make a list of things I need to take with me to Wales.
Bike, Track Pump, Computer, Garmin, Water Bottles, Glasses - light lenses, Glasses - dark lenses, Road Pump
Shoes, Thin Socks, Shorts, Bid Shorts, Tights, Base Layer, Orange Jersey, Waterproof Jacket, Fingerless Gloves, Thick gloves, Underhelmet Hat, Helmet
Inner Tube x 3, Tyre Levers, Multitool, CO2 Canister x 3, Money, ID, Inhaler x 2
SIS PSP22 - enough for 4 bottles, SIS PSP22 sachets x 4, Viper Bars x 4
Sunday, 21 September 2008
Friday, 19 September 2008
Thursday, 18 September 2008
Sunday, 14 September 2008
Run: 9km with a climb of 70m
Bike: 21.5km (2 laps) with a climb of 224m
Run: 4.7km with a climb of 32m
It was fabulous weather in Richmond Park and was warm by the time I got there at around 7:30 to get my chip and rack my back. I felt like a complete fish out of water wearing my usual running gear with my number pinned to the front compared to lots of skinny people in one piece lycra outfits and race number belts. I found out that belts are used as you have to wear your number on your front for the runs but on your back for the cycle.
I found a spot for my bike and tried to remember everything my friends Simon and Stephen had told me. Lay towel out, place on bike shoes and gloves and drink. Helmet on bike. Glasses out. All set. Check again. Walk away, Walk back and check again.
I walked to the start, watched the elite duathaletes go off and wait for my number to be called. You set off in waves of 10 every 20 seconds. I got going at around 9:30 and started the 9K run. My legs felt very heavy as I had 71 miles of cycling in them from yesterday and I took a bit to get going. I had no watch so I had no idea how fast I was going but it felt ok and I was passing people and few were passing me.
Transition 1 went ok. A little too long but I was out on the bike before too long. I had to keep telling myself that the transition was not a rest and I was still racing. The bike section was great fun and I was hunting down other riders and passing them. Apart from the hills I felt I was close to around 19-20 mph but looking at my time it seems I was more like 16mph average. I wasn't very happy about this.
The final 5K was tough as my legs were leaden after the cycle but by 2K I was speeding up and going for it. I'm sure the 5K was a negative split. I pushed to the end and I a nice medal for my toils.
It was a really great event that was both big and well run. I would definitly do it again.
Run1 00:45:03 (8:03 mm)
Bike 00:47:12 (15.8 mph)
Run2 00:24:06 (7:44 mm)
Saturday, 13 September 2008
I left Ed at Tibbets Corner and cycled home. I finished doing 71 miles in 4 hours 30 minutes. No real excessive pains, I could have ridden another 20 miles and I enjoyed it. A good day. The only note of caution is that we only climbed 3,800 feet but the Epic is 10,000 feet so it will be so much harder.
Thursday, 11 September 2008
Sunday, 7 September 2008
Saturday, 6 September 2008
1 - Cycle to Richmond and then 2 laps: 16.6 miles in 1:05:51
2 - Richmond Park 5k: 3.11 miles in 23:59
3 - Start Brick Session - 2.5km run: 1.86 miles 13:09
4 - Transition 1: 2:00 minutes
5 - 10km cycle: 6.15 miles in 21:43
6 - Transition 2: 1:09 minutes
7 - 2.5km run: 1.86 miles in 15:46
8 - Cycle home: 5.57 miles in 23:45
I found it very tough, even getting a big dose of cramp after the 10km cycle but it was well worth doing. Great excercise, finally did the RP 5k TT, met up with Stephen, met some nice people from the Clapham Chasers and got some valuable tips for the Duathlon next week.
Monday, 1 September 2008
I'll post my monthly exercise starts for each month. I'm hoping that I find the time to maintain my running but increase my cycling although I'm not sure that is going to be possible.
I probably won't include gym sessions unless its a spin class or treadmill.
Break the 200 miles cycling for a month
Do over 100 miles running