Rightzone Triathlon

100 miles, 20.2mph average and 126 average HR!!

// March 25th, 2007 // No Comments » // Training

I love stats! I love them so much that I trundled round exactly the same route as last Sunday.  Last Sunday I covered 100 miles in 5hrs5 mins for an average speed of 19.6mph. The average HR last week was 135.  

Today wasn't as windy as last Sunday and I was certainly feeling tired from yesterdays run. Due to the clocks going back and also lacking in motivation I actually set off at 1.30pm!!  I seem to get the sessions done but some of them have been a real struggle. Maybe the result of a 6 month build. How on earth I managed 12 months last time I'll never know. Sundays in the Barr household have far more appeal than slogging it out on my lonesome on the road. I'm really looking forward to a few lazy days with the most activity being helping Lauren down at the play park.  Todays ride started slowly with a favourable tail wind out to Windsor.  I opted to use the ride out as a warmup but was holding a pretty reasonable pace with the wind behind. I then did a race pace (holding 140hr) lap which only took 1hr6mins30s and the average speed was 22.2mph. Pretty impressive stuff. The only change this week was the aero helmet and the slightly reduced winds. The wind direction was certainly the best for the Windsor race course. Somehow it seemed to be more helpful than last week.  I decided that it was best to reduce the effort level for the rest of the ride but still managed to roll through the 2nd lap with an average speed over 21mph. Did a 3rd lap but without drift road and returned home with an average speed of 20.2mph and 100 miles covered. Very very pleased with this as my heart rate average was only 126 (9 less than last week). It's possible that after a long run my heart beat low and actually I was not at true race pace for that first lap. who cares really. The data is encouraging. I'm really confident I can hold a 21mph average at Arizona now.

Call me a camel, but I only drank 2 full bottles of fluid (carried 1 water, 1 SIS and 1 ribena), ate one Powerbar and one peanut butter sarnie. Felt fine but will be drinking and eating a lot more in Arizona. There's a marathon to run there. The only thing I ran after this ride was a bath ;o)

Bike ready for Arizona

// March 25th, 2007 // No Comments » // Articles

Above is my race setup for Ironman Arizona with the exception of the tools and tubs I will be taking. Recent additions to the bike that I have been riding for the last 12 weeks are the rear disc (thanks to Kate Foster for lending me this), the carbon front wheel and the profile bottle cages behind the seat. I will be putting my tub and tools in an old bottle and these will be going behind the saddle. The other space will be used for storage when going through aid stations. I plan to re-fill the profile aero bottle with gatorade on the move and also down most of a bottle of water at each aid station. The bike position isnt particularly aggressive but its very comfortable and my back is pretty much flat anyway.

Training Log – 19th-25th March – 3 weeks to go

// March 25th, 2007 // No Comments » // Training

Click here for week 21 (of 24). Only 3 weeks to go now.

2007 Thames Turbo Aero Helmet

// March 24th, 2007 // No Comments » // Races

2007 Thames Turbo Aero Helmet, originally uploaded by rogerbarr99.

What you can see is a Giro Advantage Helmet. It’s been modified (with consent from Giro) to have Thames Turbo club colours. It’s nice isn’t it!!

It’s going to feel a million dollars riding along with this bin on. I have to say a huge thanks to Richard Gower (my friend and boss) for making it happen and for Ollie Christie for artworking the stickers.

Thames Turbo Sigma Sport Launch 2007

// March 22nd, 2007 // No Comments » // Races

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Thames Turbo Sigma Sport Launch 2007, originally uploaded by rogerbarr99.

Tonight the girls and boys of the Thames Turbo Sigma Sport team went to the 2007 launch. We picked up our Specialized goodies and posed for the cameras at the Sigma expo. It was nice actually as last year I went along as a spectator. We were introduced by Eurosport commentator Dave Harmon. He's a cross between Warren Evans and Euan Lees!

Training Log – 12th-18th March – 4 weeks to go

// March 18th, 2007 // No Comments » // Training

Didn't do all the hours this week and also failed to complete a long run. Sometimes you just have to listen to your body. 

Click here for this weeks training log

Biggest week of the plan! 5th – 11th March 2007

// March 11th, 2007 // No Comments » // Training

4 weeks to go. Yay! 

It's not a big week by elite standards, but then again they don't have to slog it out for 40 hours a week at work.  This week saw the breaking of the 20 hour barrier for the first time this campaign. I did quite a few weeks over 20 hours last time but without the commute is difficult to do. 

I did manage to get quite a big weekend of training in this week although I did feel a little like I was going through the motions really. The 6 hour ride on Sunday was pretty much done entirely on empty. I felt tired from when I set off to when I finished. They do say you can't train a tired athlete. In fact I tell people this quite a lot so maybe I should listen to some of my own advice for once!!  Next week is another big week and to be honest I'm not mentally up for it. I really really struggled with the run session on Saturday. It was a real slog just getting out the door. I find I can knock in big session early on in a training plan but then when the race gets near…..I really struggle with motivation. I doesn't add up!! Surely it should be the other way round.  Thinking about it a little more I believe I'm a good at starting things but not so good at finishing them off. This applies to all things that I take on in life. I'm determined to taper properly this time though. Last time I pretty much threw in the towel and kicked back. I will have to force myself to do the reduced volume workouts. 

Click here for this weeks training log.

Dave Aitchison Challenge Ride – Sat 24th March 2007

// March 7th, 2007 // No Comments » // Training

Dave Aitchison Challenge Ride – Sat 24th March 2007
The Surrey Legs of Steel 2007 is a challenging cyclosportive in the Surrey Hills starting and finishing in Box Hill. The ride will take place on Saturday 24th March 2007, with riders rolling out between 8am and 9am. There will be two routes – 81k & 46k – with plenty of hills to stretch your legs on!

The short route at 46k is no easy option with 1020m of climbing – it’s just shorter! Riders taking the short route will experience five major climbs: Ranmore Hill, Leith Hill, Holmbury Hill, White Down Hill (an 18% climb!) and finish with the ZigZag at Box Hill.

The long route at 81k has 1600m of climbing and will take riders up eight major climbs: Ranmore Hill, Leith Hill, Holmbury Hill, Winterfold Hill (an awesome 21% climb!), St Martha’s Hill, Coombe Bottom Hill, Dunley Hill and again finishing with the ZigZag at Box Hill.

The event is held to commemorate Dave Aitchison, a rising star in British triathlon who died suddenly in January from an undetected heart defect. This season would have seen Dave moving up to middle distance events and racking up the winter mileage in the Surrey Hills, so we thought it fitting to design a route he would have enjoyed. Each rider in the event will receive a "Taking Dave with me" yellow & black wristband. All profits from the event and sales of wristbands to non-competitors will go towards a charitable trust to be set up in Dave's name, details of which are being developed with Dave's family.

Event details:

• Route markers will be used to identify the routes;
• Electronic timing chips for every rider;
• Two drinks/feed stations on the long route, one drink/feed station on the shorter route;
• Broom wagon, mechanical support and first aid;
• Individual times available immediately at the event centre;
• The event is fully insured by British Cycling;
• Refreshments are available at the Box Hill National Trust Cafe at the start/finish;
• Toilets available at start/finish;
• All event information will be posted in the Event Info window in the right hand panel of this website, there will be no mail-outs;
• Entries are non-refundable or transferable.

Notes for participants:

• Riders are responsible for the roadworthiness of their own cycle;
• No accompanying vehicles are allowed to follow riders;
• Riders are strongly advised to wear a helmet;
• Riders are advised to carry a form of identification, mobile phone, spare inner tubes and working pump, as well as extra clothing to cope with possible adverse weather conditions;
• The use of tri-bars is discouraged. Where riders have these fitted they are not to be used when riding in a group;
• All riders are expected to respect the rules of the public highways and act responsibly to promote the good image of cyclists.

If you would like to volunteer at this event, please contact: cyclosportive@fulontri.com