December summary + 2011 round up

December summary

Run 91½km/9
Cycle 602km/13
Swim 2500m/2
Erg 25km/3
Weights -

Hours = 31:31 (7:07 per week)
Rest days = 7

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2011 summary

Run 1783km/139
Cycle 14214km/160
Swim 143950m/48
Erg 335km/36
Weights 7h55/9

Hours = 729:13 (13:59 per week)
Rest days = 68
Total sessions = 392

And so ends 2011, a year of going long, mostly on the bike. A pretty good year, considering that up until the end of the season I’d done barely a dozen interval sessions – the whole year was based around endurance for the 12-h and 24-h TTs, Paris-Brest-Paris and Challenge Henley iron-distance. Being under less stress from these sessions, I had a largely injury-free year, although I was getting close to the ragged edge of overtraining by the end of an 87-hour April. Managed to get it all under control by the time the main racing season came around and showed a bit of speed with a sub-21 minute 10-mile TT and sub-23 minutes on the trike, plus a good showing at IM UK 70.3 in June. I’m very happy to have nabbed the club 24-hour trike record and finished PBP comfortably, as well as dragging myself round the Chilterns to a decent 10½-hour ironman finish.

Shame I got injured in a crazy bike accident in November, breaking my humerus, but that seems to be healing well and by the last week of the year I’m back on the treadmill of double day sessions and 4-hour rides. I have Challenge Roth to work towards on 8 July and have yet to decide what my intermediate events will be – I need a half-ironman warm up, maybe the Swashbuckler at the end of May, for a change of scene. 2012 will see a return to my more typical training formula: more speed-focussed (my weakness), and letting the endurance taking care of itself. I’ve not ruled out another crack at the Mersey 24-hour TT and there will certainly be some tandem time trialling once the shiny new tandem frame I bought the week before my accident is built up.