Freespeed Bike Fit

Had a great bike fit at Freespeed, adjusted my seat and aerobars causing less of a cats kind of back..Just had a 1:30hr bike ride and felt awesome with my new adamo saddle.

Thanks Richard

The End of a max volume week.

Did some solid training this long weekend, started getting used to the heat now. Had a big session on Saturday with some serious cross winds, but my hydration went well and did a solid run of 14km in 1hr. Recovery has been awesome, putting the feet up and getting some good massages in. Nutrition at the moment is still brilliant. At the moment still having 2 scoops of a 3 to 1 ratio but next week i up it to 4 scoops a day to start getting the carbs in.

Now need to get to sleep have a big swim and run tomorrow!

See ya from Sunny SA.

My first few days in SA training.

I arrived on Saturday 13th of March in South Africa and was very pleased to see the sun again :)
I did'nt manage to do my long session on Saturday so i moved it to Sunday.
Went for a 4 hour Bike on Sunday which was very solid but i think i was quite stupid going out to hard, must of been the exitment!!! Did the 2 loop of the ironman course in 3:15hr before riding home. Otherwise after that ride i was meant to do a 1hr brick run but there was no way. I was finished cause i am just not used to the heat, its going to take about a week!

Monday 16th: still struggling on the bike, it was so windy which was'nt very cool but at least its not cold :) a nice 4o min run off after that.

Tuesday 17th: did a awesome 3km swim in the morning at Virgin Active, best pool i have ever swum in.... Then i did a long run 21km down at the beach front, again struggling :( Nutrition has been good and getting in alot of goodness and rest.

Wednesday 18th: Very nice 2hr bike this morning followed by a 40 min run off. Now just came back from a massage and just about to put my feet up.

Surf is not up today!!!

Ironman Monaco 70.3 (coming soon)

Ironman Antwerp 70.3

Very fast Race..

I was going into my 3rd traithlon now, i was very exited cause my coach had told me that it was going to be a very fast race so the training leading up to this event had alot of speed work involved!!!

The Race was only starting at 10am, quite strange cause i was used to racing at 7am..but actually it was quite nice cause we could sleep in and get some good recovery. The morning steve davies and i woke up around 7ish and it was raining, I think everyone that is racing in any sport prays that it never rains but it did that day.

We jumped on our bikes and road to the race site that morning, it was only drizziling then. It was quite wierd cause the day before the race we did'nt have to check our bikes in or our Bikes bags, only the run bags..

The swim went off in Waves and my age group was the 1st to go after the Pro's. I was right at the front and i had such a awesome swim, i think i was 2nd behind one other person the whole way threw the 1.8km swim. It was my first swim in my Blue seventy(Helix)wetsuit and it went threw the water like a knife going threw butter!!! I exited the water in 2nd position, which meant i had i very good lead on the bike in my age group.

The Bike was very fast, no one passed me the whole way threw the 90km so i knew i was just behind the pro's. There was a little bit of wind threw the harbour area but that was all. I maybe pushed i bit hard in the bike and thats where i go wrong cause i dont have much energy on the run. O the rain had stopped in the beginning of the ride, so that was very lucky but the only thing was there are alot of rail crossing and it can get very dodgy. A few people have come off there bikes crossing the rails. They do protect the rail crossing's with some sort of mat but i think they need to come up with a better idea.

The Run..

Very flat again, i think its a 4 loop run threw Antwerp city. Lots of crowd for the run which was nice and it turned out to be a very beautiful day for racing. I always seem to struggle to find my feet in the beginning of the runs but i guess it normal if you not pro hey :)

I Guess i was very happy with my overall time of 4.15hr, i was trying to beat my coaches time of 4.08 but there was no chance :)) But overall very nice race and i am thinking of doing it again next year just before Austria full ironman. I think it will be a good training session as well cause Austria i believe is fast too!

Swim 23.56hr

Bike 2.18hr

Run 1.30hr

Total 4.15hr

ProVo2 coached by Pat Leahy

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Bike Repairs and New Builds by Ben Thompson

Welcome
CycleWorx was started in October 2007 with an aim to deliver the best workmanship and bicycles available.
I have been a mechanic for fourteen years and worked on every type of bicycle out there.
Apart from repairing bicycles I specialise in custom builds, and sell new bikes from a wide range of manufacturers such as Scott, Felt, Comtat, Viner.

I am Located in Wansworth right opposite the virgin gym.
My contact number is 079706151571, you can also check my site out at http://www.cycleworx.co.uk/

Thank you
Ben.