It’s been a month of trying to get back on track after rupturing my right hip bursa in the Worthing Triathlon last month. An ultrasound confirmed that it had ruptured and torn from its membrane, and that the fluid that had collected behind it and was preventing it from re attaching and healing. I had a large needle stuck in under local anaesthetic to remove the fluid and since then it’s been a slow recovery.
It’s a strange injury. Since having the fluid aspirated I’ve been able to run and ride…as long as I don’t touch the hip! Ironically swimming with a wetsuit hurt the most because of the pressure on it but it’s slowly getting better and I’ve been able to get some decent volume in fortunately and it looks like IM Mallorca is on.
I’ve managed a reasonable amount of swimming in August, 46.2km. A lot of OW swimming, I’ve some weeks managed 3 lake swims and alongside a few harder pool swims it was a decent month.
I’ve ridden 1,241km including the final 4 Club 10’s of the year and the WCA 100. The 10’s were OK, no PB’s but generally solid rides. The 100 was something else. Riding in torrential rain with thunder and lightning in the tail end of Hurricane Bertha was an interesting experience. The race wasn’t great though as I died a horrible death in the last 25 having picked a relatively conservative power target. On reflection I think it was more down to increasing my run volume dramatically after 3 weeks of no running at all. Hopefully.
I’ve ridden an easy long ride each week of 100 miles and also ‘enjoyed’ a hilly ride around the Cornish coast when we were staying in Penryn for wedding. As hard as I tried I couldn’t find any flat parts of the coastline apart from the Penzance
On that note I’ve been getting back to a decent run volume as quickly as I’ve dared in a last ditch bid to regain some run fitness before Mallorca. From no running for 3 weeks I’ve run 27, 50, 60, 66 and 75km in the past 5 and slowly I’m beginning to feel like I can run again.
A long run a week has gradually increased in length and was up to a 33km run at around 3:10 marathon pace. A solid run that felt hard but comfortably so. A few other hilly runs and some easy paced stuff has made up the volume. I’ve also done a couple of short transition runs after the 100 mile rides at a quick pace, around 4:00/km.
One other thing I’ve gone back to after the hip injury has been Body Balance. It’s something I’ve done for over a year and has been great for my distinct lack of flexibility. After 6 weeks of not going it was good to go back.
It’s IM Mallorca next month, on the 27th, and hopefully I’ll be on the startline. After my experience at The Outlaw I’m taking nothing for granted.
One more 100 mile TT on the A100/4 next weekend – I’m undecided whether to race it or ride at IM power. Given the Welsh experience this month I’ll probably be a bit cautious! With the Clonmore 25 mile TT 6 days before the IM, hopefully that will be a good last hard ride beforehand.
I’ve spent the last couple of weeks building a new bike frame up. I bought an ADR Nero frame and have gradually moved the bits from the Focus over to the new frame. The first test ride was the last Club 10 and unfortunately the headset came loose at around the 6 mile mark so I eased off for the final 4…. and still managed to get my ‘normal’ finishing position on 20-25Watts off my normal 10 Power so that bodes well. The BCDA 100 will be a good test!