Thats my way of apologising for my poor performance in the weekly posting stakes.
Believe me when I say I have had every intention of keeping you guys upto date with whats been happening in Sparky-world, but time is just at such a premium that it has just kept slipping.
With so much to recall, I think I'll just present the highlights:
Went through a low spell - after a missed weekend ride (due to torrential rain) - which just led to the mojo going missing for a few days.....
.....mojo returned following an awesome midweek session which really gave me an injection of endomorphins & renewed confidence....
....a satisfying Middle Distance performance at Bala, proving a great pre-Roth practice with all key variables passing with flying colours. Just leaving the self-controlled factors to get sorted....
Ok, so what does that mean?
The big mid-week session (2k swim, 5 hour bike, 45 min run) really did the trick in terms of restoring some much needed mojo. A combination of tiredness and a missed weekend ride had led to me experiencing a real downer for the first time.
You know the feeling when you just feel like quitting & you beat yourself up for feeling that way? No? Just me then, but it was just fatigue catching up with me combined with some rubbish weather, all led to the self pitying mood.
A good session snapped me out of this & got me back in the game - ready for my final pre-Roth race. Bala is a legendary Middle Distance race and the whole event, course and atmosphere didn't disappoint - I'll definitely look to do this race again.
I won't bore you with all the detail - as I'm keen to cover off a few other things - but needless to say that the final result does hide over a few things I need to sort ahead of Roth. I came home in 5.04 - which I would have taken beforehand but I can't help but think that there was a sub-5 hour there for the taking - but my own stupidity cost me at least 10 mins.
There were some huge positives: a really great run off the bike on a super tough course (smacking at 1.28 for 20k), the nutrition worked like a dream and all of the kit was superb.
The run was awesome. Again, I'll save the details but will just leave you with the thought of Crowie & Macca running down the uber-bikers.....it was an awesome feeling and left me pumped up for ages.
Nutrition-wise, my plan worked really well. I decided not go with any solids throughout the race. Instead, I loaded up my two bottles with one bottle of Infinit (4 scoops) and one of water & Nuun. I then used Clif Bar Bloks to provide additional calories. The Bloks are great as they digest really easily, taste great and provide a great injection of fuel.
I carried the Bloks with me on the run, as you can take them without water, and then used the water stations to flush them into the system. They worked perfectly and I really believe it was the combo of the Blok Shots and the 4 scoops of Infinit which gave me the energy to smack out the run.
Kit-wise, I was really happy. I decided to go with the tri-shorts & cycling top combo. The great thing about the Skinfit Aero Cycling Top is that (1) it has loads of pockets for nutrition and bike equipment and (2) its light enough that you can run in it.
I also wore my CEP Compression Socks on the run. I had planned to bike in them to but a flustered T1 led me to leave them off. I really felt the benefit of the socks on the run & definitely feel the enabled me to avoid cramp in my tight left calf. I will be wearing these on both the bike & run in Roth. Oh, they also look awesome - long white socks offsetting my black tri-shorts, white cycling top & white Clif Bar marathon cap. Very European, don't you think?!!
The biggest disappointment of the day was my swim. For some reason (I'm still not sure what happened) I ended up towards the front of the start-line. I then proceeded to go off like a bloody rocket for 300m, telling myself how great I felt and then all of sudden I went POP! I'm talking seriously blowing-up here....what an idiot!
After 5 minutes of breaststroke/backstroke I settled back into some semblance of normality & proceeded to swim pretty well. Combining this foolishness with a fumbling T1 didn't give me the best of starts to the day.
I've got an open-water IM-distance swim on the 5th July (week before Roth) so will put this right then and go to Roth with no negative thoughts. Transitions will also be slicker by then as well.
The bike was pleasing as I went out & held a nice IM pace. On a "lumpy" course I rode a 2.45 82km. I never felt like I was really blowing & HR never got above 85%. The new race wheels went (& looked) like a dream - definitely making a positive difference.
So, all in all, not a bad weeks work. Backing up the Big Wednesday with a decent race was really pleasing. My focus is now on balancing out recovery with some solid sessions. With only 3 weeks to go - I have a few key sessions to hit so don't want to ease off but still need to ensure that the fatigue is sensibly managed.
The Neovite colostrum is proving a great buy - as Im feeling pretty good post-sessions and feel like I'm able to back up the key sessions. A tight left calve is my only slight injury worry.
So...there you go....you're now bang upto speed.
See you in 5 or so days chaps,
Train hard, train smart....and sleep a lot.
Sparky
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