Well here we are again making great progress in all areas, except sleep but as a full time carer for my father in law, that is something we have to accept is going to be a big challenge but as with most things IRON we will figure it out and get through it, after all it is meant to be hard.

Weekend of March 13 was a practice event The Wildflower duathlon, a local race 5k – 30k – 5k duathlon in cold windy but thankfully dry conditions although roads were wet and muddy and the running paths muddy, slippery and hilly 🙂 overall a good race to figure out some of the IRONMAN equipment questions for June 26th and I’m going to talk about each of the issues raised previously in the last #IRONFRANK post. But overall all is looking good.

With 10 weeks to go, training is going just fine, not great but on track and generally injury free, niggles only. Swim skills are progressing and am ending the kick practice phase, next is breathing phase then front stroke phase finally onto outdoor swim volume for the race specifics. Planning for open water swims to start 1st of May. Expected water temp here in Carmarthen Bay for May is 50-52F /10- 12C which is rather chilly. Wetsuit, boots, gloves and earplugs plus a swim balaclava for sure for me at least.

Cycling volume is low up to about 100 mpw and the aim to build by 10-20% weekly and with a big bike week in May as well. Running is OK but not where I want it so will do some faster paced efforts each week while building on the RUN/WALK – RALK which is my plan for race day anyway.

Logistics are on track now, hotel is booked, flights booked, parking at Heathrow is booked and best news my tri bike was extracted from storage in Virginia with race wheels, we shall see after 2 years in storage with luck it is good to go. Update: April 26 and a second test ride of 50km was successfully conducted with a few stops to adjust aerobars.

Bike update: ISM Saddle is comfortable with tri shorts and Chamois cream, still working on which top to wear, but have plenty of weather options already, so no extra costs involved. Aerobars are still too low even after flipping the stem, so I will put the Kuota on the Kickr training to improve front end fit for comfort. Options are to replace aerobars with aluminium set from road bike but raising the Pad Y might mean some construction work. Reworking front bottles but narrowed to 2 options.

So in summary, we are almost there, some longer rides, longer runs and outdoor swims to focus on for the next 9 weeks.

Published by Dai Roberts Triathlon

Health and performance focused professional triathlon and running coach since 2010. Coaching runners since 2001. European AG champion and world championships AG bronze medalist. BEMER specialist and Independent Distributor. Coaching runners and triathletes of all ages from youth to world championships level. I trained under the IRONMAN coaching program alongside the US MASTERS swimming, USA Cycling and USA Track and Field program as well as UK Athletics. Lifelong learning, athlete centered and successful. Retired UK Military after 32 years service.

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