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Only 5 days until the the Gun fires in Austria. I've had good preparation and I am looking foward to see what my fitness will let me do. The plan is simple, a steady uneventful day, digging in over the final 21.1km of the run. I will be over the moon to go Sub 9hr, very happy with with sub 9hr13min, 29s (new pb), anything else will be a well deserved finish.

Beautiful Bala

The weather for the Bala Middle distance triathlon was perfect; sunny and warm with a light breeze. The event is set amognst the hills and mountains of North Wales, where the scenary is stunning, even more so with the sun on it. The course is challenging where the lake swim was a little choppy on the outward leg of the rectangular loop. The bike coures is hilly, mostly long steady climbs and fast downhills. The run is rolling to say the least, nothing nasty but it's relentless ups and downs take there toll on the legs working them hard on the ups and beating them up on the downs. The organisation of the event is top notch and an example to all race organisers, nothing fancy just all the important things done very well.

I had a good run out and it provided just the prepartion I need for IM Austria. My race report will appear on tri247.com which includes bike power data for the technicaly minded. Post race my focus has been on recovery, taking a day off after the race and then a couple of days very easy, so that I can get to the weekend able to execute the final longish ride and run well.

With just over a couple of weeks until the big day I am making sure that all my equipment is ready to go. The race at Bala provided the perfect opportunity to trial run the new Fusion Power tri shorts. They are made from Power Lycra and the offer firm support and are very comfortable. I really like the low cut, the goes below the waistline, which takes any presure off the stomach which can become uncomfortable with bloating and the like. On top I wore a sleeveless cycle jersey, sporting team colours.

The weather is looking pretty good in to the run up to the Ironman which is going to help aclimitise for the heat which usually is a factor in Austria and sunny miles means happy smiles!

Build complete - In search of Zebedee

My specific preparation for IM Austria is complete. This week's training has has shown many of the signs that I have taken myself close to my limit. My swim times have been slightly down, I have struggled to raise my heart rate whilst cycling and running and there has been no sparkle or zip in any session. Some folks get frustrated by these signs as they're not going as fast as they have or would like to. My take is that I have been training hard enough, found the edge and it is now time for some well earned rest, allowing the body to repair itself from the training induced damge, subsequentlty getting stronger and faster, well thats the plan.

Over the next week(s) I am looking for some zip and spring to return. Next weekend I'm making a trip to North Wales to race Bala Middle distance. It will be a good run out. I'm not expecting to be at my best, thats for Austria, but I will be using it as a dress rehersal for my clothing, bike and nutrition.

Next week I will be reporting on the race, until then I will be paying close attention to some wise words:

' It's time for bed' said Zebedee.

Sun Shine!!!!!

It makes a pleasant change to get the miles done in the sun shine, compared to the 5hrs in the rain and cold the other week brought. If the weather forecast is correct, which is never a given, it's more of the same for next week (YEEH HAA!!). If so it will be silly tan line time.

I started the week quite sluggish, but that's usual after a recovery week. It took a couple a sessions to get all cylinders firing. This week's key session went well and were the best to date. I doubt they will be next week as the fatigue builds, I've just got to get them done.

Each week has been very similar in terms of volume, 8.5km swim, 400km bike and 95km run. The bike km's never seem much, compared to the hours in the saddle, but if you have ever riden in Devon and around Dartmoor, you'll appreciate the meaning of a devon mile! The swimming volume is low as I have really just been maintaining what I had put in place earlier in the year. I'll ramp this back up in during the peaking phase. Hopefully next week I'll get in a few extra bike miles and keep the running similar to the last few. Then the hard work will be done.

Bring on the sun and remember slip, slop, slap.

R and R

Last week was a very easy week in training terms, except for the swimming, where I continued as usual. The aim of the week was to shed some fatigue and absorb the previous two weeks of Ironman prep, which I wrote about on tri247. As usual this left me feeling a little sluggish at the begining of this week, but after a couple of session thats gone and the legs are feeling good.

I managed to get to the Royal Devon show, to get my aggriculural fix. There were plenty of animals and some huge cows, bulls, sheep, rams and chickens. I thought I knew my farm animals but the size of some of them was jaw dropping. As well as the animals was a selection of local foods and big machinary. All exciting stuff, if thats your kind of thing.

The next couple of weeks are the final push of training for Austria, so I expect I am going to get a little tired and a bit grumpy.

Investments and Returns

I'm enjoying and easier week of training this week after two weeks of solid preparations for IM Austria. As planned I didn't go too crazy, I'm saving that for the following two week block. All but one session went well. The only session that didn't, was caused by a mechanical issue whilst riding, so I just cut the session short, thankfully it was only an easy spin so no real loss. I followed a very similar structure to that I have done in the past, although I have done less swimming than in previous years, but will be stepping this back up. I also raced the Exe Valley sprint in the middle weekend, which is something I don't normally recomend as it means missing weekend longer sessions, but I got my long ride done on the Friday and did an easy bike (2hrs)and run (50mins) on the Saturday before the race.

The race went well, I finished 3rd with a 5.26 400m swim, 35.34 (290w av) 24km bike and 18.33 on the hilly run. A trainining buddy, Pete Freedman won the race very impressively and showed what short course boys can do (4.41, 34.36, 15.45). Who ever said draft legal racers can't ride a bike should head out with Pete and he might just change there mind.

I really hoping to see some sunshine soon, as I'm not sure that I can force myself to any more 5hr+ rides in the cold, wet and wind.

Back on the Iron Road

There is just under 9 weeks to go until show time at IM Austria. That means the long rides, runs and swims are now the most important sessions of the week. I will complete two 14day specific training blocks each followed by an easier week to recover and absorb the training. That will be followed by two peaking weeks and race week. I have used this pattern several times and it works. I will be taking the first build period easier than for previous races, as I have done a little too much in the past and not been able to match it in the second build period.

I spent last weekend working with the British Para-Triathlon Squad. This for me was more challenging than working with high flying elite athletes and some of the most satisfying coaching I've done. Normal technical models don't apply, but the rough basic principles do; getting from A to B as quick as possible and fast is the one thing the Para Squad wanted.

I'm now going to concetrate on getting from A to B as quick as possible over 226km.