Training Week

My bike was in for a service and we collected it from the shop on Thursday evening and drove to Limerick with three crew for the 24 hour cycle. I had a new bottom bracket on the bike and as I started to cycle it came loose and basically fell apart.I should have had it fixed the week previously.So we had no choice but to head back to Cork.With the vehicle we had there wasnt room for a spare bike and thus I had not brought one-disaster-bad prep-bad luck.So the 24 hour still hasnt happened. There is a 24 hour on June 19th Gaelforce in Galway on a 20km loop if I can get off work which hopefully will be ok.Its starts Saturday 2p.m. I will have crew support also for it which will mean I can stay on the bike for the 24 hours without stopping and have a constant flow of food and liquids.It would be a great opportunity to do some serious mileage.
So instead last Friday morning I did thirteen 10 mile time trials on an out and back loop with a short recovery between repititions. This is one of the sesssions I focus on in training. Look at this previous post here and scroll down to see my key training sessions I do.I did the first ten mile in 26 mins 20 secs and the other 12 all in around 29 mins which is an average of just over 20 miles an hour. I was very happy with this session as it keeps me very focused on what I have to do and lets me know exactly where I am at.I want to build this workout to twenty by 10 mile time trials and do this two to three days in a row.This will really improve my strength/speed endurance over the 1350 miles. On Saturday I drove to the Vee in the Knockmealdown mts. and parked in the car park on the top.I cycled down to Clogheen and went as hard as I could the five miles to the top.I did it in 20mins 26 secs and was able to stay in the big chain ring for all of the climb.I felt strong despite yesterday's workout.Its not too steep but rather a gradual climb.I did it again in just over 22 mins and then cycled down to Cappoquin onto Lismore and back up to the top which is approx a 6mile climb from the Lismore side.Sunday I did the Carraountohil hill race which is approx 12km up and down starting in the Brida valley.I was late arriving but managed to come in at the back of the race only a minute or two after it started and so set off without a race number.I moved up the field gradually and found the going tough(as you do when you run up mountains) for the first 30 minutes. I had no idea how many runners were in the race or were ahead of me.Felt strong on the second half of the climb and by the time I reached the top of Caher I realised there wasnt too many ahead of me.I was happy to reach the top in eight position. Im not good on the downhill and wasnt keen to push it and risk injury.So I was happy enough to take it easy on the descent and just enjoy it.It was a beauftiul day and I thoroughly enjoyed the workout.Monday I went to Dingle with some adventure racing friends - Paul Mahon, Colm Hill and Adrian Hennessy-all very strong.We were a good bunch aging between early forties and early twenties but all on a fairly similar fitness level.We did the bike and trek legs of the Dingle adventure race taking place next week.We cycled up the Conor pass as hard as we could each of us determined to beat the other in a great friendly and competive spirit.I was inspired by the guys strength, determination and tenacity.We dropped the bikes at a hostel and trekked up Mt.Brandon.We really pushed it on the bike on the Conor Pass and ran fairly hard on sections of the trek up Mt.Brandon.Another great days training and a great inspiratinoal buzz training with the guys.Legs are a bit sore today.