Wednesday, 7 May 2014

280K bike and 36x100 m off 1:45

Liege Bastogne Liege is the doyenne of the spring classics for the pro cyclists. In other words it is very hard work. Last weekend I successfully completed the ride along with the LFTC crew and my old mate Jevon. I clocked 295km by the time I had ridden to the start and back and taken a minor detour. In order to avoid the race scenario of most sportives they had 4 timed climbs in the last 60 km or so which I  studiously ignored as I focused on getting finished. I think it would really helped my race if on the Sunday I had not tried to drink a beer for every 10 km of the race.

I learnt as ever that there is always the odd thousand people faster, but that I am feeling generally pretty strong. Going into IM Lanzarote I am confident that I should be under the 6 hrs but feel I have not yet developed the top end power that comes from a few short course races and a few more turbo sessions.

Te swimming feels good. Today's key set was 36 x 100m pushing off the wall every 1:45. The goal was to hit 1:30 or under for every 100m rep. Apart from a slightly tough patch around 25-28 reps I managed this. The last 6 reps were not technically the finest but I got them done. I am now confident that my swim will be good enough and should see me around the hour.

Which brings me to the run. I have managed to find some form but I am under run. I know I do not have the volume to hold it together at the pace I would like to go. I hope that. By using a run walk strategy, I plan to walk 80 steps every mile, I will be able to hold of the fatigue for longer but doubt I will do much better than a 3:45.

Which means if I run to plan for the first time I should get under 11 hours at Lanzarote. Well you gotta have a goal!

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