The Heat is On

Right , two weeks to go till the big race. After yesterdays outdoor swim I'm ready but we agreed one more big brick training session(although I wasn't keen due to it being 28 Degrees C outside..)

That tune was playing through my head all the way round.

Today we'd do 90K bike followed by a run. Philippe wanted the full half marathon after the 90K bike. I wasn't commiting to that distance as I knew it was going to be a scorcher and I know how punishing a bike ride with him is for me. Therefore I said I'd run but won't do the full length. I'm mentally and physically fine on the run leg and anything now is just junk miles for me. My 2hr target time should be achieveable even after the two previous legs as I know my run pace is fine for a fair bit less than 2hrs for a half marathon.

We set off on the bike leg and Philippe sets a blistering pace right from the start. I'm dropped in the first 10K. I catch up as a women pulls out on him and nearly causes an accident then his speed sensor drops off his bike. Its only a temporary situation. At 20K he has about 700-800M on me and at 25K I can no longer see him even on a straight road. I keep going but I know my pace is dropping and the distance will be growing, its unavoidable. At 35K mark I've made up my mind to turn back at the roundabout and leave it at a straight 70K. However Philippe suddenly appears back on the other side of the road. I say I'm jacking, he says get on my wheel and lets do the next 10K. Then we'll turn back. I don't want to but say I'll try. His first 30K was under 56minites. I was 60 minutes and I'm absolutely dying in the saddle. We go another 2KM and I try to jack it in again. I'm again convinced to keep going and Philippe drops the pace a bit to give me time to get an 8th or 9th wind.

We drop into Namur and traffic lights are all against us. At one I'm crawling up to and I unclip my right foot but the bike falls to the left. I'm about to hit the deck and I just jump right out of the cleat binding. Obviously my legs are a little bit stronger than a few weeks back when I fell off in similar circumstances. I just land on my feet and set off. I'm laughing at how it must have looked to the drivers.

We setoff back and its uphill all the way out of Namur for about 4km. Again I'm struggling but not stopping. I get a little bit of stickyness to his wheel around 50K mark and I manage a good few km's without getting left behind. Its very hard work though and just a few inches too much between us and I'm gone. Although its cool on the bike as you effectively always have a breeze I know it is very hot. I'm forcing the liquid down even though its making me feel sick. I carry two 750ml bottles so its a fair amount. Does this sound like fun ?

We get back to 8km to go and my legs feel like they have been wrung out. Philippe is well ahead again. I click off 90K on my computer in 3:04:48. Thats as fast as I've done it but I needed carried most of the way and I nearly got on the broom wagon three or four times. Its OK for training but I can't race that fast or I'll blow up. I can't get that speed on my own as its faster than my normal pace and so I need to be dragged to it. I'm looking for a 3:30 cycle leg so I'm well under it today but with an effort beyond what would be OK for me to do on my own. I'm also not sure of the impact of the climbs in Switzerland on my time. I'll need see the course close up.

We get back home and we agree a run, I set out knowing I'm not going the whole distance as its way too hot and I really don't need a run session that much as I can't improve my run fitness that much now. However loyalty gets me out as Philippe dragged me back on the bike by the scruff of my neck. So I need to return the favor and help him on the run leg. Its only fair.

We agree we'll run at his pace and I'm OK with that as its nice and easy and I'm not personally looking for any personal best time at this late stage in my training. Its always been that running has been my relatively strong leg and biking my weaker one(although swimming occasionally dips it toe into weakness too). Therefore mentally I feel my hard work is done on the running already. I'm also 100% sure my 90k on Thursday, my PB 10K on Friday and back to back 2K swim sessions(fri/Sat) have left their mark on my body.

We click off 10K in 1:09 but we're just coasting and its really hot. Philippe says he is definately going for the full 21K as he isn't tired, I'm not going to go that far so I up my pace and take a shorter route home.

I do 14.5KM and my legs are tired at the end. I'm suffering a bit with bladder pain and the intense sensation of needing to pee at the end. I go to the toilet and it would appear I'm trying to pass what feels like a boiling water and ground glass mixture. The pain is intense and it doesn't go away for about an hour. I managed to drink down 1.5 litres of fluid(not beer) and after a shower and some cold/hot treatment on my legs I'm feeling better.

All in all a very tough session for me , especially on the bike. However thanks due to Philippe for keeping me in the game. The bike run was a killer and I no doubt added something to my armoury as a result of the hard work. The run was just punishment in the heat. Hat tip to Phlippe for doing the full 21K run though. Therefore he's now confident of finishing as a result of todays session.

Average heart rate on cycle leg was 145bpm with a max of 169bpm. Max speed was 61.3kmph and average was 29.1kmph. Average cadence(pedaling revolutions) was 87 rpm.

Average heart rate on run was 144bpm and a max of 169bpm.

Just a note for the calorie conscious readers. Todays energy consumption for me according to my watch/heart rate monitor was 3490 calories....nice.

My final jigsaw piece was yesterdays fantastic open water swim. Confidence is growing slowly but I don't want to peak mentally too soon. I'm off to the UK this week and will just take my swimming gear.