One triathlon in June, the Chichester Olympic Triathlon which went OK rather than well. On the bike however it has been a month of PB’s at all distances, 10, 25, 50 and 100 miles as my swimming distance has ramped up as well with a good swim at the River Arun Swim
I’ve swum over 51km in the month with plenty of open water swimming as well. I’ve been swimming at Eastleigh Lake most Saturdays and Tuesdays and also doing a session with the Tri club in Horsea Lake on a Thursday evening, so lots of longer sets and sessions with most of the pool swimming being easy stuff.
Despite my River Arun Swim being slower than the previous 2 years the conditions were much harder and my relative position overall and in my AG improved considerably. Likewise the Chichester Triathlon swim was slow in terms of time but given the best swim of the day was a shade under 25 mins for an Oly we were all pretty certain that the swim was long by several hundred meters.
On the bike it’s been as good a month as it probably could have been, with PB’s all over the place and 1069 km ridden.
My PB’s now stand at 21:45 (27.5 mph)for 10 miles, 56:13 (26.7 mph) for 25, 1:53:16 (26.5 mph)for 50 and 3:56:40 (25.4 mph)for 100 miles.
The 10 came on the P881R on a really nice evening for a riding and the 25 at the Team Axiom 25 on the P885 in what were decent but still quite windy conditions. That 25 is probably the ‘softest’ of the PB’s and could come down some more on the right day.
I actually set 2 50 mile PB’s first doing a 1:58:15 but was relatively conservative in pacing and ended up with a big negative split and a 246W average power. A couple of weeks later in our own HRC 50 I went out harder and rode the 1:53:16 off a 257W average. I obviously need a good warm up though as despite intending to go out hard and hang on I still had a higher power for the second 25. Maybe my central governor is too good!
Without a doubt the best ride was the 100 though. It was a good day for a ride with little wind and for the most part good roads (apart from the first 15 and last 10 miles!). On the downside was my 05:38 start time and the fact that it reached 23 degrees and was really quite warm by the time I finished.
It was a well paced race though at an average 230W with the 25 miles being 228, 229, 229 and 230W respectively and the peak 20 minute power being the last 20. A sub 4 hour 100 miles is a solid achievement.
My running has also been improving as I’ve upped the mileage – 278km run this month. I was disappointed with the run at the Chichester Triathlon off what I thought was not too hard a bike ride. I had however been concentrating rather more on the bike and it showed.
My long run has got up to 2 hrs 15 mins and the last two weeks have been over 70 kms. Hopefully that will begin to show in my run times.
July sees the Worthing Triathlon, the final warm up race before The Outlaw at the end of the month. Obviously I’m hoping to do well but am going to train through the race and use it as a good training session. Likewise with the Outlaw really – I want to do well but am hoping to peak for IM Mallorca in September and The Outlaw will be a step towards that.
I’m doing the National Championships 1oo mile TT 2 weeks before the Outlaw but am intending to use that as a training race and ride it at Ironman power with a run off the bike. It’s easier to do that in a race situation for me as I find it harder to keep the motivation to maintain a power in a training session as opposed to a race situation. It should give me a good idea of what to expect for Ironman pace as the national 100 should be more of sporting course than the usual DC.
Overall I’m really pleased with the way June has gone, although I’ve no concrete evidence yet my swimming is improving, the running is gradually coming back and with plenty of bike PB’s I’m in a position to hopefully ‘maintain’ that whilst concentrating more on the running.