So here it is, my race calendar and supporting training plan for 2019. Some of you would have seen in the previous 2018 reflection post, the races that I have planned to take part in through the 2019 season,
- April 13th – Brutal 10km Run
- May 18th & 19th – Snowdonia Slateman Savage Triathlon
- June 16th – Windsor Olympic Traithlon
- July 7th – Jongkoping 70.3 Ironman
In order to be fit and ready for the above races I have put together a training plan across the next 4 months that will see me (if stuck to) exercise 71 times in 126 days! Hopefully with an aim to smash as many of my 2019 goals as possible. A little reminder of what my fitness goals were for 2019,
1. Break Olympic Triathlon PB at Windsor
2. Sub 7 hour 70.3
3. Sub 23 min 5km (I will get you this time)
4. Lose body fat (Xmas weight)
5. Plan something big (USA) – Maybe top to bottom of NZ
Last year was also different as I was creating a plan to support both triathlons and cycling the length of the country. This was difficult to make the triathlon side successful, as you can read in my Alpe D’Huez summary post. Working on endurance for JOGLE meant I never had the strength and power to complete at shorter rides in triathlons.
Although it may come as a surprise to some of you, I have also made a decision to cancel my current gym membership. A great benefit from work offers you a gym membership at Nuffield Health for free if you go 8 times a month. Now for some, this total is easily achieved. I can hear you all saying now “that’s only 2 times a week, easy”. Well it would be if I didn’t enjoy the outdoors. The majority of my training comes from time in the saddle or time on the tarmac. Both of which you can do in a gym, but I hate a treadmill and find the spin classes at Nuffield being led by instructors that don’t seem to have a clue! I have therefore decided to sign up to more “pay as you go” type places for exercise classes and spin. Planning to use Wycombe Rye and Liquid Leisure for my pool and lake swimming respectively. Spin will be between Digme and Ride45, I am checking out Digme tomorrow night in Richmond (looking forward to that). Then for other general fitness I am looking at classes held at The Fit House, using them for HIIT and Strong classes.
What I have decided to do this year is create a plan that is aimed at the individual disciplines of the triathlon.
Swimming
Although from the pictures it will look like I am just planning to swim 1km here and then, what the plan doesn’t explain is that some of those sessions will be interval training sessions. I have also included open water swim sessions in this years plan, something that I over looked last year. Having upgraded my wetsuit for this season I am keen to see how much the technology has moved on in the last 10 years! In adding these lake swims, it may also give me an opportunity to get over my slight irrational fear of open water swimming. Something that plays on my mind during training, yet seems to disappear on race day! Going to be checking out the Wycombe Rye facilities for my swimming, its only a mile away from where I live so will plan to cycle there and back on my fat wheel bike! Always looking to gain a few extra miles on the 2 wheels!
Cycling
This year is going to be heavily aimed at pace and power! I do not want to be anywhere near where I was on the Alpe D’Huez cycle leg last year. I want to work on getting out on the bike for shorter rides, focusing on pushing myself to ride hard and fast in these sessions. I am also going to include a lot more brick sessions, get the body used to the jelly leg feeling as you transition from one discipline to another. A lot of the cycling training will also come from spin classes, I had never been to a spin class until only a couple of years ago. I love them! Again its something that you get as much out of as you are prepared to put in. Oh and I sweat a lot in these sessions! Looking forward to spending more time out with my cycling friends The Dawnay Raiders, I get the feeling many a slice of cake will be had at Velo Cafe in Henley!
Running
Probably the easiest of the 3 disciplines to train. Simply a case of pulling on some trainers and getting out there. I already have some running miles in the legs from a January 15 mile race in Benfleet. A race that felt like it was 18 miles plus with its steep hills. I want to try and work on a mixture of pace and distance this year, so will be mixing up sessions from longer runs at a slower pace to short fast runs. Hopefully this will allow me to run a decent 10km time in the Windsor Triathlon yet also have enough endurance to complete the half marathon at the end of the 70.3 in July.
The plan above is already in progress, kicking off with a 45 minute spin class on Monday at work. Yes my work has a gym that offers classes for employee’s during lunch breaks. I was also able to get out for a 4 mile run on Sunday, running the same route as I did on Boxing Day. Shaving off 4.5 minutes, which I suppose looks great but doesn’t explain that last time was after 10 days of sat on my arse and also Dad pulling a hamstring less than half a mile from the start!
Look out for training plan updates through the race season, I will also be posting some updates following some of the races. I also need to get the odd sportive booked in, when I do ill be sure to let you all know!
I Just Felt Like Cycling 