Race prep

The forecast (long range) for sunday is wet and windy and temp only 6-9,
So think about what you will wear, i would go for a running vest, short sleeve jersey, arm warmers and a gilet in the back pocket, my thinking on the gilet is if i got dropped i would go to the back of the group i end up in and put it on, as you will be riding slower and i would def get cold or it just might be freezing in the bunch too. Full finger gloves you are used too could well be the way to go, my hands were cold last week (in mitts) and it was a fine day.

THink, can you get a hot shower after (you really do not want to drive back to galway and get a cold) even if it means sourcing a swimming pool or friends house near by ,it would be well worth it, research this. They may have facilities but there will be a big crowd. Do not hang around at the end talking, straight to car, out of clothes, recovery drink/food, have it ready.
dose up on vit c that evening, 700-800 mg.

maybe take it easy or indeed off on the monday to aid recovery, it is a step up in distance and intensity.
Also due to the distance, (approx total time, 3 hour 15 mins @25mph) plan your food intake before and during, i would do this, 3 hours before, good solid meal/breakfast (of course incl some protein, eggs, nuts etc), 2 hrs to 90 mins before get 750 mls fluid in,(this will be in the car so have  abottle made up and sip away as you drive, 1 hour before coffee (strong) and a couple nutri grains. 20 mins before a gel and 200 mls water.Before the start drain every last drop you can (i did 4 small piss's in the last 20 mins last sunday! people were urinating enmasse)

On the bike its your preference,bring food that will not go to shit in your pocket and that you can eat/open with cold fingers/wet gloves. guidelines;  60 grams carbs an hour, 500 mls fluid (min) an hour (min), (so with 2 full 750 bottles you will be fine for the duration of the race, dropping back to the car for one and taking one? well thats your call!

I know i have said/written this before but i have to go back over this stuff too, get into the habit, make a tick list/timeline, laminate it, have it in your gear bag or taped to your dash board, use it.
No pint in driving all thats ways , doing all that training, making all that effort, spending all that money on carbon bikes and beetroot  and coming undone because of something basic/simple.

Even if there was one little thing in there that made you twig, 'yes i forgot that last sunday' it was worth my while writing such a long e-mail!

yours in racing,
Donncha

Sometimes i wish it was like this!

class!

EXACTLY!

Sometimes i feel like a shallow, self important, twat for allowing excercise to consume me. It really is only a pass time. I have children, a wife, lots of bills i struggle to pay and despite this 80% of the time i am lost in thoughts like "i havent done a strength session in 6 days" or " i only trained 5 out of the seven days this week" o god like that extra session would elevate me to superstardom and allow me to be a carded world class athlete getting the 'grant', for the love of god man, you are joe average, you have never run a sub 3 hour marathon (not even close) you have never rode a sub 1 hour 40km TT both of which are hardly ground breaking feats of human endeavour!

I think this is, EXACTLY! what i am trying to say.

Hunky dory salt and vinegar all the way :)

Still training hard

I have been giving it hell since my last entry, A couple of 15 hour weeks, one of which was followed by a 10 mile running race in which i did a PB (1.04.09) on what is supposed to be the hilliest 10 mile in Ireland. I have only been running once a week because of the trying to pack in the mileage on the bike. The runs i have been doing are usually 10-15 km and have hard efforts so still hanging on to my running fitness, just. So far in 2012 i have done 1200 kms on the bike and now feel solid on the 4 hour aerobic efforts. My first proper race is sunday week the 26th feb in Tralee in the Lacey Cup.

I am nervous as it has been an age since i did road racing and it is one tough sport, at least the first race is handicapped and we A3's will get a few minutes lead on the stronger A2 and A1 riders, it will be interesting to say the least. I have also joined Cork County CC and got a full race license from cycling Ireland. I will be competing in the International Ras Mumhan on the 4 days over the Easter Weekend, it will be a big step up fro me but despite some butterflys floating around my stomach as i write this i am in great shape and looking forward to the experience, just need to keep focused and get the training and racing done now.

First race of 2012

Had the first real hard effort of the season on sunday, in Tracton woods, very tough with the muck but a great course. Finished 4th in the munster ranks, but for a mechanical near the end i would have been 2nd, felt ill with the effort of the first hill! god racing is hard when you have been away for a while but i did get into it and rode fairly well considering i trained hard all week and for the last 4 weeks with no breaks, also i have only done a very limited amount of threshold stuff, so very happy with where i am at the end of jan.

My prótege Alex was flying and won Juniors, i think if he raced elites he would have been right up with me, which is where he needs to be. Great to see, hopefully he will stay with the sport and by next year be a minute or 2 ahead of me in races, if so he could have a chance of a junior national medal, the ultimate goal for us both as coach and athlete. Good day out and very well organised by MBCC.