http://etu.triathlon.org/en/news/article/french_athletes_dominate_at_european_duathlon_championships

Untitled by rwade1401 at Garmin Connect - Details

Untitled by rwade1401 at Garmin Connect - Details

Here are the race details. Great race and sleepy now. Course was great and spot on, good job Limerick Tri club , Just missing a few hills to break up the front pack on the bike. I will write lots more tomorrow. The crowd support was amazing !

Thanks,

Robbie

Turn on Tune up and Roll out !

Today I did my last real tune up for next weekends race. The goal was to put in a solid effort, focus on relaxing and rolling. Easier said than done sometimes for us. Fast comes from being relaxed and reminding ourselves of it, but in the heat of the moment we forget this.

Anyway the weather was prefect just a little windy but the temp was right around 55 and the sun was out. It was 5km-20km-3km. The first run ended up been 2.8miles to the Transition line according to my garmin. I hit the first mile in 4:49, the 2nd had a solid hill and I was 5:02, then ran 5:00 pace (according to the garmin) 13:40ish. That would be a nice 5k split right, prob 5k once you add the run in and out of transition !! I jumped on my bike, sidenote: I didn't put the elastic bands on too good as the bumps knotted them off and my shoes scrapped on the ground as I took off. Rookie move Robbie. Ahwell. The bike was 3 laps of a testing loop with some hills and a twisty rough section. I rode a good tempo effort. T2 was better, good dismount and then off and out for a good 3k effort, I focused in my mind on staying relaxed and not to push, the watch sounded and mile one was 4:55, so I backed off as I was happy with that effort and didn't want to tax the body too much up the final hill. I finished in 53:57, afterwards I found out it was course record by 5:15ish. The best part of the day was meeting lots of people from the Multisport community in the South East. Lots of fun and can't wait for next weekend.

Robbie

Tour De South East

Untitled by rwade1401 at Garmin Connect - Details

Check on the link above to see my nice steady ride around Waterford. Got to remember to keep on the left side of the road ! Tomorrow I got a tune up Duathlon 5k-20k-3k. I got to get the gears sorted on the Trek before. The trouble with travel is it knocked them out sometimes. I put on some ITU legal aerobars. I'm in two minds if I will use them next week. Tomorrow will be a test for them.

Back to Portlaw

On Tuesday I departed Virgina for Ireland to spend some time at home and prepare for the European Duathlon Champs.

Last night I enjoyed watching Man Utd beat Chelsea. I arrived in early Wednesday morning into Shannon, as soon as I got home I put my bike together and rode after which I passed out for a nap. Then I hit up a 7.5mi easy run in the Portlaw Woods. I hit the hay at 9 45pm and woke up at 2pm today !! 2 nights sleep, which I needed for sure.

Today the weather was truly amazing around 60 and Sunny. Prefect weather for training, after a 20min run warm up, I did a nice little transition/high anaerobic workout of bike/run/bike/run combo, then a Warm down on the bike. The roads are really similar to Texas roads. Rolling hills, rough chip surfaces and quite country roads which are easy to find. I fully understand why the South East of Ireland has produced 2 world class Cyclists in Sean Kelly and Ciaran Power. The area is prefect for base building training. I may attack the Comeragh Mountains before I head back to the US, the week after Euro Duathlon Champs.

Peace out !

Robbie