Week in review
It started out a little tough last week after the solid weekend that I put in prior so a lot of my sessions were lower intensity aerobic sessions to recover and also prepare for the last big weekend.
I took Friday off work so that I could get 3 good days of training starting with a 200km ride, then a swim and long run on Saturday and a brick session on Sunday. This didn’t quite go to plan though as I woke up on Sunday morning with the early signs of a cold coming on!
Friday was a good session where I once again practiced with my race nutrition and basically maintained an aerobic effort all ride and I had company for 150km of the ride with a mate who has raced Kona 3 times so I can get some great advice.
On Saturday the weather was turning rainy and cold so thankfully I completed the ride without getting wet again, but my long run was a touch wet, however this was not too much of an issue. I completed 31km with a good majority of it around race tempo and I was very glad to have it done and no more long training runs left to complete! I’ve just about had enough of these long runs getting wet and cold so I am not disappointed that I don’t have to head out for another 30 plus km run until race day!
Waking up on Sunday morning I had a sore throat and touch of a headache, it was raining and cols outside so I decided to pull the pin on training for the day. I had planned a 4-5hr brick session to add the final touches but I was nowhere near being able to complete it and certainly not in the rain. I can’t get any fitter now, as I’ve had a great preparation up until this point really, so there is no point in tipping over the edge and getting sick. My body needed a rest day to stay indoors and warm so I can kick this small cold and then sharpen up over the final 2 weeks.
So in the end I only completed about fifteen and half hours, where I was planning on another 21hr week, so I was a little down in time but these things happen.
My body appears to be humming along nicely in the aerobic zone using the correct fuel systems now. During my long ride on Friday I only consumed 2 serves of infinit, 1 banana and a small pecan pie with a chai tea over 6.5-7hrs without feeling like I was hungry or getting close to running low on energy. So I think that my fat burning aerobic system has really kicked in, and I can move along within the aerobic zone and efficiently produce the energy required to keep going. I just need to make sure that my nutrition intake complements this during the race and that I pace myself correctly so that the engine keeps working along optimally.
I have all of my race gear now after an order for race tyres arrived on Monday. I will be racing on Specialized S-works Turbo Cotton tyres with Vittoria latex tubes. So after my final ride next Saturday I will strip my bike down and give it a full service and install the new chain, cables etc to prepare it for the race.
Waking up on Sunday morning with a sore throat and developing a bit of a headache through the day, indicating an oncoming cold or virus!!
I have loaded up on vitamin C and Echinacea to help my immune system to deal with it and hopefully I can knock it over quickly.
I am so glad that the big long workouts are now done and I don’t have to head out the door for 6-7hrs training days!
It is now time to bring in the heat acclimatizing to my training so that I am ready for the conditions when we arrive. I will start with 3 sessions this week, 2 in the Sauna and one in the bath tub at home. Each session will only be around 20 mins this week as I build it up to 45 mins in the later sessions next week prior to flying over.
I have set out a plan for this week, but due to this cold I will really be going on feel until I am confident that my body is recovered and over it. I will aim to be back completing the sessions on Wednesday and up until then I will keep the intensity very low, but it will be very much a wait and see approach. Even when I head out to train, if things are not on for the day I will adjust things accordingly.
Hopefully things go to plan this week and I will be into the final week at home before we travel over to Kona!
Nath would like to thank the following supporters: