swiss

hello everyone.

have landed in switzerland and am getting used to the jacked up prices on everything yzou can imagine and also the y and z kezs being the opposite waz round here.

we had a look at the bike course today and let me tell yzou, it is knarly. one section is so sketchy, and i loooooove it. there is going to be some crashes for sure. looks like its gonna be a wetsuit swim as well which will help me.

we ran earlier this morning and did a swim as well. the pool is nice , outdoor and 50m, though reallz cold. like yzou have to wear a wetsuit cold.

the coach phillipe here is great, good ideas and very enthused.

lausanne as a city is spectacular. right on the lake with a view of the mountains. the whole city is bustling with anticipation of the elite world championships, yzou should see the stuff the carpenters and making. will take some photos but wont be able to post them until i return unfortunatlez.

this y and z kezs are driving me crayz.

all for now

A big thanks goes out to all the sponsors that have made this trip possible

berries and dung

took it easy today in the pool wasn't feeling strong. usual warmup then some drills and kick and a whopping main set of 8x75 spin I.M. Haven't done that set in a while and the butterfly sure showed.

finished off the plans for the allards in the afternoon and then went for run.

10min WU
20min steady from airport to robinsons up to ski hill road turnoff. 20:50 a little slower than last time but felt fine on the hills
then 5mins easy followed by 6 1min hill repeats on 2min rest. feet felt heavy on these and was evident with 2-5 seconds off usual pace.

cooled down with 5 strides then hit the hub trail. Fresh bear poop on the trail had me hollering a few HEY-OH's on the cooldizzle home.

pretty pumped for the hill climb tomorrow, see if i can knock off some cat 2's or 1's.

adios, be back here monday.

ramping it up

Training has picked up again after having an easy couple days. Sunday did a beautifull hike on keystone pass just north of revelstoke, very nice, all in the alpine. Took monday off and had a massage.

Tuesday got back at it:

Swim
1000WU
8x50 (4catchup/4fist)
3x400 pull paddles on 6min
8x100 on 1:35 (held 1:15)
400 focus with snorkle
200 CD

In the late afternoon ran quite hard and felt pretty good:
10wU with stretch
6xstrides
Fartlek (1,3,5,7,3hard,5,3,1,3 fast fast) with half recovery.
3x strength
4xstrides
5 min CD
followed by ice bath

I've added another strength to the repitoir, it's now high kness, donkey kicks, lunges, and 10 squat jumps (man those are hard)

I finished off the strength at my old elementary school and tried doing some chin ups on the jungle gym, could only muster 6. I remember doing 2 sets of 15 a year and a half ago. funny how the body gets rid of strength in areas if not being worked. Also tried the monkey swing handles and ya i couldn't do them...geez.


Today was again a solid 4km swim of:

1000WU
4x100 drill w fins (one arm and 8kip)
100 focus
8x50 with band on 1min
800 pull paddles
400 pull paddles (5:30)
2x200 swim (2:35)
100 easy
300 kick with fins
200 WD


Late afternoon rode 1:45 out above the dam with a strong head wind turned around and headed down south to the 10mile TT. Rode well considering the head wind. 23:30 is solid and was only at 160bpm or so.

tomorrow looks like swimming in the am and some sort of run (maybe hills) in the pm

all for now