Before I dive into a post analysing the week and with lots of musings over data I thought it’d be more interesting to quickly run over some of the highlights. So today a reprieve from data and graphs and instead a few camera phone photos and routes and cols. We’ll worry about what good or bad it’s done me later.

Day 1 – Arrival
Swim – 2km! Bike – 0km! Run – 6.5km

Tentative plans to get some decent training in on my arrival day soon went out the window with the realities of travel. A couple of hours waiting for a train in Toulouse meant no chance of riding. Still I discovered it’s easy enough to eat Paleo in airports and train stations in France.

Note the swim, that’s the most I swam in my entire time out there. A short trip to a local lake in lovely sunny weather. A couple of decent laps in the wetsuit. All very pleasant. Fatigue from training the rest of the week would minimise my will to get in the Endless Pool to swim.

I finished the day with a short run through the local village. Lowlight being an insect managing to fly smack into the side of my face and sting me. Reacted a little and started to look like the Elephant Man until I got some antihistamines.

Day 2 – Testing the Bike/Legs
Swim – 0km! Bike – 91km. Run – 17km

Decided to get straight into a routine with my morning run. Out the door before breakfast and off on the marked 10km loop. Pace seems slow, partly because it’s a lumpy route much of it on trails. Also I think my decision to do a gym session on Saturday is paying me back. My legs are sore!

After breakfast where I did indulge in a little bit of carbs I opted for a relatively simple ride. The plan was Col de Larrieu, Col de Buret and the Col des Ares before heading home. Short and simple. Always feel a little nervous on the first ride in the mountains, will my legs be up to it? Once I was past the Larrieu I started to debate the route. Too easy?

Before the Col de Buret there’s the option to turn off towards the Col de Portet d’Aspet and the Col de Mente. I’ve never climbed the Mente due to weather issues on my last trip. I couldn’t pass it up and headed over to it. The sun was shining and it was time for a real climb!

I got up the Mente no problems though have to admit to finding it a bit boring! Not sure why, but it was just one of those climbs I couldn’t get into. Lots of switchbacks, but never felt that exciting. Still first major Col done and a quick descent into St Beat that made me suspect my descending was coming back. The rest of the ride was a slog into a headwind on a busy road so not so fun.

The perfect way to finish off the day was to eat, rest and then get another run in. This time out along a local flat bike path in the heat. I’d been promised it’d be great preparation for Ali’i Drive. Hopefully in Kona things will go better as a lack of fluids in the day led to severe stomach cramps and perhaps some minor heat stroke when I got back!

Day 3 – A Trip Abroad
Swim – 0! Bike – 120km. Run – 17km

Once again I headed out on the 10km run first thing. Legs still felt sore which was frustrating, but I settled for a volume emphasis on running this week. My bike route today would be a climb up to Superbagneres, then back down and over the Col du Portillon into Spain before heading home.

Superbagneres was a much more enjoyable climb. My mood was good and the gradient about right for the day. I settled into it and made my way up the quiet roads. The only real interruption being the odd bit of resurfacing being done. At the top it was a remarkable dump! Everything run down and nothing open. A promising looking cafe being gutted for renovation. So as was standard it was straight round and down the hill to Luchon. Being on the paleo diet for athletes and needing some carbs in training I ate a Pain au Chocolat!

I headed up the Portillon low on motivation again. It’s a pleasant shaded climb with some fairly harsh gradients. Admittedly it was early days and by the end of the week I was fully acclimatised to long slogs up 8% hills. Far better than the climb itself was the descent the other side. Open, fast roads you could speed down all the way back to France and St Beat.

Rather than face the busy main road I detoured towards the Luchon side road to make my way back. Still had a strong headwind for the return! After yesterdays experience I immediately transitioned to my run to get it out the way before any stomach or heat issues could take hold. It seemed to work and I felt much better even with the heat.

Day 4 – Going Long
Swim – 10 minutes! Bike – 141km. Run – 17km

Third proper day in the saddle and I felt I’d done enough pottering about. So once agan it was out first thing for that 10K run. The soreness from weights was gone, though instead I had fatigue from more recent training! My planned ride was to head over the Portet d’Aspet and over to St Giron before turning round and heading home. It’s a bit of climbing to start the day, but then mostly rolling on the route back.

The legs felt pretty jaded from the start. On the Col des Ares, the first climb of the day, a wiry old guy went past me! I really felt I had nothing to answer and just let him go. At the least I should stress this guy was a cyclist, not one of these old guys with their knees sticking out on the bike. The Portet d’Aspet has some nasty sections in so I was a little concerned.

Once on the climb things picked up. Gravel laid down for road repair was slightly unwelcome as it irritatingly stuck to the tyres. I settled in to a reasonable rhythm until I caught a group of Dutch cyclists. With a bit of motivation I started powering up the climb picking off the group one by one. I think I got the lot by the time I’d made the top! I was also greatly relieved that a long descent to St Giron would let my legs recover!

Whilst the rest of the ride avoids any notable climbs I couldn’t resist popping back over the Ares and climbing it the other way. Once back home it was straight out on a transition run again. Back on the flat, hot road feeling reasonably good despite the mileage. Then I actually got in the Endless Pool! It’s hard to claim 10 minutes splashing about getting used to how it works as a swim, but that’s all I did. Shocking. If one thing lacked in my week it was structuring in swimming properly. Something to bear in mind in the future.

Day 5 – Easy day??
Swim – 30 minutes! Bike – 60km. Run – 32km

My plan for the week was two three day blocks with an easier day in between. I will note that an easy day can’t really include 32km of running! I went out into the heat on the cycle path for a 20km stretch, before finishing the run off with the 10K trail loop to work the legs over. It certainly did and I was pretty worn by the end.

Fortunately the rest of the day was pretty slack. I rolled down to Luchon. Stopping in a boulangerie for a mini-pizza (yes, a break from Paleo) before returning home. Then I finished the day off by actually spending a whole 30 minutes in the Endless Pool. I got the hang of it and found it quite useful for studying your own stroke.

Day 6 – Going Longer
Swim – 0! Bike – 161km. Run – 10km

Right being rested it was time to up the game. I started out with the usual run and then headed out for a monster ride. I planned to string together a bunch of favourite climbs. First up was the Port de Bales. A fairly significant opener with a real mix of gradients on the way up with some stern stuff to get you working. Plenty of livestock too!

Topping that felt good and the descent was fantastic, once again I found myself handling things comfortably. I wasn’t willing to state it aloud, but I really felt I was descending properly again. A few kilometres from the bottom you turn off to climb the Peyresourde. Boy that hurts the legs to start! Not so steep, but after twenty minutes downhill they aren’t expecting it. Still I love the Peyresourde so soon got my legs back. I’m not sure why I like it so much, because it has one of the dullest peaks around. Not planning to stop for coffee or crepes it was straight over for a fast descent.

On a trip out to the Pyrenees the previous year I’d climbed the Hourquette d’Ancizan in pissing rain. I remember the climb fondly despite this, possibly because of the crepes and frites we warmed ourselves with after the descent. Climbing it this time I learnt I’d forgotten that it was quite long and tough to start. At the least it had some spectacular views midway through. The descent the other side is scenic, though finishes in a slightly cyclocross fashion.

I paused for a Mars bar at the bottom before heading up to climb the last section of the Col de l’Aspin. Another favourite, though usually when climbed from the other side. From the West it was a shorter climb and over quickly. However the descent was great fun. The East side is an enjoyable, challenging climb and a fast descent. Midway down I caught an exceptionally nervous car and had to over take. My descending really must be improving!

A lot of climbing done I took the easier route back over rolling terrain. As I got close to home I realised I was close to 160km and with a few diversions I boosted myself up for a century ride. I was knackered when I arrived back and decided 10km was plenty of running for the day.

Day 7 – No Really an Easy Day
Swim – 0! Bike – 75km. Run – 6.5km

I woke on Saturday and knew today wasn’t going to be the big day I planned. So out on the run it was an easy decision to cut it short and opt for the 6.5km loop over the 10K. I gorged at breakfast, including lots of carbs. My body was demanding it!

In the end I decided to ride up to Nistos Cap Nestes and back with no extra riding involved. One solid climb to give myself a workout. Getting to the climb is a drag and my mind wasn’t in the mood. Add to that my powertap had run out of batteries so I had no power info for the day. Motivation was low, but I stuck to it.

Gravel was everywhere on the climb, covering the road for the first couple of kilometres. I seriously questioned the wisdom of continuing. Sticking to my guns I worked up the climb and was rewarded with some spectacular views. The sun of the past week had vanished so I was a little chilly. The top was a disappointing car park and a closed cafe. So a quick turn around and back down the rough and slightly nerve wracking descent. I reigned things in not wanting to take any risks at this point.

A good climb left my legs feeling a lot better and I cruised home much happier for it. The rest of the day was spent lounging around with my feet up. My body needed some rest!

Day 8 – Really Going Long!
Swim – 0! Bike – 190km. Run – 10km

Something must have worked on the previous day because I knocked out the 10K a little bit quicker than previous days. A big breakfast and very short nap before heading out on my biggest ride of the day. The plan was to go up the Tourmalet, then back over the Col de l’Aspin and if I was feeling up to it the Peyresourde. A big day for sure especially when you add an extra 10K to the start with a wrong turn!

With 70km already on the clock by the base of the Tourmalet I started on the climb. I really wasn’t into it and the whole day seemed like a slog. Somewhere way up the side of that mountain though the mood turned and by the time I reached the top I was loving things. I’d gone up in bigger gears than I’d been climbing in previously and felt really comfortable. Great stuff. I paused at the top for the picture. Explained to a concerned Frenchman I had a gilet to keep me warm on the descent and headed down before I got cold.

Holding back at my corner where I crashed on my first trip out there. I soon caught a car and had to wait till I could over take. Descending was going well again apart from a sketchy moment on rough road where my rear wheel started to slide. At over 50kph that might not have been pretty, but I stayed upright. It wasn’t too long till I was at the bottom and relatively warm again.

Feeling much happier and keen to get my big ride in I headed for the Col de l’Aspin. Once again climbing from the less interesting Western side. That meant a long gradual run in until those final few steep kilometres. The kilometres ticked over quickly and it wasn’t long till I was at the top. I enjoyed the descent yet again. Catching cars and almost another cyclist! At the bottom I had a choice, the easy route back or over the Peyresourde.

I’ve never climbed the Peyresourde from that side and I was feeling keen. The choice was easy. It’s a long drag in and the 10km of actual climbing is pretty tedious. Throw in a little drizzle and I was questioning the wisdom of my choice. Too late now, I was committed. The thought of the fast descent back to Luchon spurred me on. Was I actually enjoying descending?!

There’s a moment near the top where you see a side road with cars on it and think ‘shit there’s more’. The relief when you turn the corner and see the actual peak just in front of you is huge. Then it really is fast downhill with some handy signs in the villages on route to let you know your speed. I was soon in Luchon, it was all over far too quick! All that was left was a slog home for 30K into a headwind. The knowledge I’d hit 190km for this helped pushed me on and I arrived back at base feeling pretty content. That was it my big week was done.

Day 9 – Kicking Back
Swim – 0! Bike – 48km. Run – 6.5km

Well almost done. With my flight being in the evening I had the morning to train. I opted to keep the run and bike short. It was probably the toughest bike ride I did all week. Tiny climbs, but my mind was done with this. I’d done my training this was no fun! I pushed through on a local loop taking in a couple of little hills. I got it done fairly slowly, though thanks to a headwind not so easily.

All the training done I packed up and chilled in front of the TV!

All in the main seven days totalled up around 850km cycling and 110km running, both solid volume. The lack of swimming was a shame, so clearly I need to hit the pool and lake lots now. I’ll do some proper training analysis for the week in the next day or two and also have a lot fo thoughts on future training coming from this. Certainly if I get my recovery and environment right there’s the potential to train harder in the future. I’ve some ideas for ways to structure my training too. Exciting times are ahead!

This is really just a quick post to apologise for the lack of posting. I am a couple of days into my big training camp in the Pyrenees and it’s taking a lot out of me. If not for some pretty solid training there’s always the insect sting to the face that has me on antihistamines! Or alternately there’s getting a minor dose of heat stroke or similar yesterday from a lack of fluids in training. Neither were fun, but fortunately haven’t had a big impact on what I’ve been able to do. Plus getting at least eight hours sleep at night is a great way to survive these things.

Training here is going well, I’m putting in some solid days and hopefully will see the rewards a little further down the line. Top tip is not to lift weights the day before coming out on a big training camp, that really made my limbs suffer on day one! That aside I can see the affect of fatigue in my riding today, not quite as strong as the first day. I also need to relearn proper pacing for this kind of climbing as I’m suffering later in the rides. One more big ride day tomorrow with the biggest ride yet. Then an easier day.

Easier meaning a long run, a good swim and a short ride, but all easier of course. I’ll follow the with another three day period, this time trying to put in a bit more work than the first three days. All in all it should build a lot of fitness back up and give me some interesting data to talk about the following week. On the subject of data I have the chart ready and will post my analysis of week two on my easy day. Hopefully I’ll have the time and energy then.

Today’s picture is my set-up for a brief bit of swimming after all the other training. Yes, I did have a mug of coffee pool side!

That was the view from my window at Font Romeu, pretty nice to wake up to. You can just see the track in that picture, I ran round it once, then I ran back to my room. It was getting towards the end of the camp and we’d had a mini aquathon at the start of the day. Result was dead legs so when I got to the track and struggled to hold my easy pace round it I decided to save further embarrassment and leave it to the real runners. Similarly at the pool it was best not to wonder what the real swimmers must be thinking.

So rest of week in France went well and I’ve come away feeling pretty confident about my cycling for sure. Flew home on the Friday for the Tour of Wessex, on the plane happened to sit next to a woman who ran the logistics for an adventure racing team. It was interesting chatting to her about the races they’d done and all my plans for the coming year. Always good to meet people who understand the urge to test your endurance. The team has a website, which is unsurprisingly in French, but still interesting even if your French ability stopped somewhere at GCSE. Hopefully though I’ve picked up another contact to help me in my travels and training!

So the Tour of Wessex was mostly good, I don’t really feel too bad about dropping the last day. The first 2 days went pretty well for me, not that I’d have said this had I been asked in the first 3 hours of day 1. Tired legs and fresh friends made for a few hours of hell as I tried to hang on. Then magically the legs came back and I was flying in the last couple of hours. It was great to be riding so strong and really pushing with one of the other guys. Day 2 I felt good from the start, when we did start that is, having planned to get off early I managed to leave my bike shoes at the cottage and a ‘quick’ trip back ensued. It was only fair after putting my friend out like that that when he felt weak on the bike I dragged him round in my draft. I was pretty pleased to be riding strongly again and towards the end it was back to the more aggressive riding of the previous day. I made myself do the turbo on day 3 simply as I’d planned for this 3 day finish to my big training week and I was going to have it one way or another. 3 hours on a turbo isn’t quite the same as a big ride outdoors, but in the circumstances it’ll do. Unsurprisingly my legs are feeling pretty wiped out now…

Book review time! Actually, possibly 2 book reviews. Firstly, before going away I read Flow in Sports as a first step in addressing the mental side of racing. It’s an easy read and I would say fairly useful in terms of provoking thought, but it doesn’t give answers. Essentially the concept of flow cannot be taught – examples of its benefits can be given and of how individuals have achieved or used it, but it’s a personal thing. At the least the book has made me consider the importance of focus and visualisation for me. I have more in the field to follow up with and will see if it leads to anything more concrete. Second book review – Running with the Buffaloes which follows a cross country team. It’s a pretty inspiring read I find, though like many sports books it’s not something to read if quality of writing is a key concern. It’s not going to appeal massively to those outside of athletics, but it’s an insight into the level of commitment at the top end of sports (for similar reading Gold in the Water is worth picking up).

I’m back to a couple of weeks of work before another training camp, I’ve got a race in the middle of all this which I’m starting to look forward to now. I’m replacing some of the nervousness early in the season with a bit of confidence which is good. The urgent tasks on my agenda this week are recovering, getting a bike service sorted out and planning a trip to the dentist. After boasting about 9 years without dental treatment a tooth has decided to start falling apart. Guess that’ll teach me. All in all though things go well and I’m excited to see if I can build a little bit more on the fitness I’ve achieved so far.

So turns out I’m still afraid of needles… Not really a big surprise. After 4 days of hard riding my left ITB and hamstrings were tightened up so I took the offer of some needling and massage. It’s worked, but on the downside accupuncture involves 10-15 minutes of me trying not to pass out or throw up. On the plus I did get fed chocolate brownies and coke and it did an amazing job of loosening up my leg. I wish I didn’t react so badly it seems pretty effective.

Weather has been completely miserable here, really rough days of being soaking wet and cold. More kit changes than I imagined and I regret not packing some of my winter kit. I pushed through though and got some good riding out of it, comfortable over 400K so far this week. My only hope is that the Tour of Wessex will be better as I’m not sure I want a repeat of last year. All that said it’s been a beautiful day here, clear skys and sunny, just a little chilly in the shade at altitude.

The views here are fantastic and the environment great for training, even if the thin air makes you gasp for more oxygen (50m fly was far tougher than I’m used to). You get 3 all you can eat meals a day a basic room and there’s plenty of training facilities and good riding round here. That pretty much covers all my needs. The only odd thing, it’s also a school and whilst it’s still term time you’re surrounded by school kids in the day.

Back in the UK and things like work and normal life are having an affect. A bit less rest than I was getting over the weekend and the hassles of the commute mean I’m feeling quite tired today. So officially I make this a recovery week before I get back into my proper training.

At the start of the year I set myself a challenge of aiming to train 2 hours a day every day, not on average, but a genuine 2 hours. Of course it’s not always proven possible and whilst up to now I’ve averaged at least 2 hours a day week in week out I’ve had days with less in. So this week will now be the first where I won’t even average 2 a day. But the plan is to come back to the bigger volume next week and then it’s 3 months of building up to Ironman Switzerland.

The coming weekend gives me a change of focus as well. I’m heading to the Lake District for a weekend of climbing training. It’ll be my first time climbing outdoors and I’m looking forward to it. However I have to return to my usual complaint about the weather as it seems the schedule is high winds, cold and rain/snow. I really am getting fed up with it, I only hope we get a hot summer.

So my mini-training camp is done, just the flight home tomorrow morning. Bike is packed, kit isn’t yet, but that’s just a case of transferring the piles from the floor to the bag.

Training went pretty well, 4 big days and then 1 unplanned little day. I managed not to crash this time, though I did start the weekend by slipping on some stairs and bruising my arm! My descending has improved, which isn’t saying much.

I logged over 500km in around 21 hours of cycling despite the last day being cut short. I also ran about 40km in just over 3 hours. A pretty solid effort for 5 days, though I would have liked to have got in a bit more. To be honest I wimped out when bad weather meant indoor training on day 5!

Day 1

Arrived, built bike and then off for a short ride to start out. Opted for a 75k loop taking in the Col de Larrieu, the Col de Buret and the Col des Ares. I took it easy as it was my first day, but in retrospect I could have done a longer or tougher route. Weather is better than I feared and the ride is straight forward so things are looking good.

I throw in the first 10k run straight after the bike and am pleased to find I can remember the route now and don’t end up getting lost and running 18k like my first run here last year.

Day 2

Started the day with a pre-breakfast run, well more of a slog as it felt far tougher than the night before. Then a long ride taking in the Col de Peyresourde and the Col d’Aspin before heading back to base and then tacking on some extra distance to get to the 6 hour mark.

Following the route map and then tacking on at the end became a standard practice of this trip. My goal was 6 hours and I spent my ride starting and stopping my timer to ensure an accurate 6 hour ride time. Perhaps a little obsessive…

Then after dinner a swim that wasn’t originally on the plan. Ian and Julie took me along to their tri club’s Friday night swim session in Tarbes. It was interestingly disorganised, but nice to get some time in a 50m pool. I bashed out a pretty rough 3.4k I think, I got quite distracted and lost count during a 400 set at least once! Pretty tired by the end of all this.

Day 3

Second long ride as it looked like the weather would be getting worse in the coming days. A round trip to St Giron, going over the Ares and Buret again and then over the Col de Portet d’Aspet. The Aspet had some nasty 17% sections, fortunately very brief and then it’s a steady effort up snow lined roads to the top. The descent off the top was fantastic, a few tricky hairpins to start which I tackle awkwardly, but I remain on the road so it’s all good. Then it’s just long sweeping roads and high speeds. The compact cranks that make it easier to spin up the hills suddenly becomes a frustration as I lack the gears to pick up more speed.

The return journey is just rolling terrain and mostly distinguished itself by being wet and frustrating. Despite this and despite not being entirely focussed, once I arrive back at base I have to tack on to get that 6 hour mark again. This basically involves getting thoroughly soaked through. No doubt it’s obsessive this time…

I was so damp and cold I can’t face running outside and end up using a treadmill in the bike barn after dinner. It was set to an incline, but the number obsession means I set the pace to the same as an easy run on the flat and suffer for 50 minutes!

Day 4

My original plan before heading out was a short ride to start off, a couple of big rides and a couple of medium rides. To be honest I felt I could do another 6 hour ride, but with poor weather promised I stuck to the medium distance plan. The route this time went out to the west taking in just the Col de Coupe (so minor I can’t find a good website).

It’s a pretty easy route, the climb isn’t particularly tough and when the sun is out I reckon it’d be a great ride. In fact I did enjoy the bits when the sun was out, they were just brief and came at a time when I was a bit distracted by how cold my hands had got. The weather was largely as promised, flurries of snow and strong winds. My layering system did the job though and once I figured out that using the cheap woollen gloves under the big winter gloves would keep my hands just a bit warmer my mood improved.

Despite the suffering when I approached home with 35 minutes till 4 hours it was time for more tack on. By then I was fine with the light snow and besides, it’s all about the numbers.

After a couple of hours relaxing I notice it’s actually quite nice so that saves me from the treadmill. Somehow I go from having dead legs at the start of the run to turning in a slightly faster time for the 10k than day 1?

Day 5

Extensive checking of a number of different weather sites had done nothing to improve the outlook. Another cold and wet day, but I figured after yesterday this would be fine. The plan was to head down to Luchon and over the Col du Portillon, into Spain, back into France and then if I’m feeling good (and I intended to be) over the Col de Mente for a bit of tack on.

I set off in miserably wet and cold weather and as I head to Luchon things rapidly get worse, rain becomes snow, snow becomes a blizzard (ok not quite). Ice is settling on my sunglasses and the road is covered with slush. My back-up plan is to turn around at Luchon, but 5k out and it just seems silly. I stop and watch 2 snow ploughs clear the other lane of sludge, its obvious that I should take advantage of the clear road. So it’s straight back home a hard effort as my hands are pretty frozen now despite the cunning woollen glove/winter glove combo. I get back and spend 15 minutes warming the hands back up, though even now the finger tips are a little numb.

To put to rest any questions about the severity of the weather the ski slopes at Luchon were closed due to the winds and snow. It’s got to be bad if snow stops skiing! However whilst that’s a valid excuse I have none for the fact that I postponed a session on the rollers for the comfort of a warm living room. As it got later there seemed less point and in the end it just made more sense to pack the bike.

In conclusion, the obsessive, hours-fixated athlete in me feels bad that the last day didn’t keep the numbers up. On the other hand it was a good weekend’s training all things considered and the weather was out of my frozen hands. I’m pleased to find my recovery is better and I can ride several long days in a row. I do need to get a bit more mental focus on rolling terrain or in blustery conditions to keep a better power output going. I think it points to me being a stronger cyclist than this time last year, well I hope it does anyway!

Whatever happens the goals of the trip are lots of bike mileage a good amount of it hilly and a daily run of at least 10K. There’ll be no swimming, I’ll try and compensate for this when I return with a few trips to Masters sessions. The other aim is not to crash, last time I was there I did a lot of damage to my bike and I’d like to avoid that.

All being well I’ll work my bike endurance a bit, maintain my running and get a chance to practice my descending skills (as I clearly need it).