Some more progress over the last week or so:
Swim
Swam last night, recording 19mins for 750m. This included some messy lengths due to muppets in the pool and stopping long enough to check splits every 250m.
I need to learn to breathe bilaterally and work on my swim speed. My strokes still good though ;-).
Bike
Been commuting to work sometimes and have now done a 35 mile ride. I need to work on speed and hills here - I can go a long way at 15-17mph, but I need to do 20+mph for 20km (how english is that? mixed units!).
Run
Another 10km run on Monday - involving some hills. I actually enjoy running now. I need to work on speed here as well, but I also want to boost distance before my longer Tri’s later in the year. A plan must be made…
So there you go, in 2 words - Speed Work.
I have been thinking about my transitions as well - part of my slow swim must have been the transition - heres what I did:
- Dry Feet
- Put on Socks
- Put on Bike Shoes
- Lace up Bike Shoes
- Velcro Strap On Bike Shoes
- Cycle Jersey
- Cycle Gloves
- Shades
- Helmet
- Quick Drink
- Off
What I intend to do:
- Stand on Towel
- Put on Bike Shoes
- Velcro Strap On Bike Shoes
- Race number belt
- Shades
- Helmet
- Off
I think elastic and the main strap on mys shoes should be plenty, socks aint needed and neither will a jersey be. Gloves were not ideal either.
In transition 2 I swapped my jersey for a T-Shirt, which I can skip. So thats just a shoe swap and off - hopefully without the need for socks. The race number belt I have to buy - wiggle do them for a fiver. This plus the lack of hills should get me 1:30 - maybe I should aim 1:20 and just run harder….
