Coast to Coast 2017 - Finish or bust!

Rob

Rob

Coast to Coast - a single day epic...

So the Crossfit Open is done, and I’ve enjoyed the challenge of the variation in training, the weightlifting and finding pain and misery in horrible exercises..

And my thoughts turn North to Scotland - more specifically the Coast to Coast 1 day event, that I spectacularly failed on last September.

Here is my review from the race last year...

This will be my 4th time doing the route.. (My brother Mike has done 4 too)..

2011 - 2 days.. Day 1 and the hired bike has major mechanical in the first 5 miles and my “race” is in bits.. I finish middle of the pack. Atrocious wet weather..  (Mike finished high up)

2012 - 2 days.. Take my own bike and go for it.. 20th overall and happy. (Mike did the 1 day race and finished in the top 30)

2016 - 1 day.. DNF... (Mike was 11th!!!)

So.. new goal.

Goal: Finish in one piece - which means hitting all the cut off times.

Stretch Goal: Finish under 13 hours…

Massive Stretch Goal: First in the 50+ category.

What is the single day…
7 mile run to T1

48 mile bike (mainly on road) to T2

1 mile run

1 mile kayak

1 mile run back to T2

38 mile ride (75% off road - mix of trail, track and mountain bike sections) to T3

14 mile hike/run (around Ben Nevis, so very hilly!!)

1 mile kayak to finish.

Carry all your kit, mandatory kit, food/water at transitions.

Cut off times set for each transition and before the final kayak - if you don’t meet the cut off, your race is over.

Rr C2C16 76

What is my training plan for September?

Event and Training Planning and Programme… When I started with Triathlon, I went to a couple of taster sessions at the Eastbourne Club, Bodyworks XTC where there were 2 activity sessions (swim/run or swim.bike) and 2 talks.

I was really lucky in that the club has world class athletes and coaches, who were giving up their time to encourage local numpties like me.. we had the GB Women's Olympic coach (Glenn), the Club Head Coach (Sarah) is multiple european champion and Kona podium finisher and the 2012 mens olympic standby (Todd) coaching and supporting us.

The relevant piece here is the advice to plan your year around 1 or 2 (max) A races or events, and these are the big ones.

Add in some good “training” races as B races, and then other smaller races, events or plans as C races.

2017 I have 2 A races.

  1. Crossfit Open - Feb/March
  2. Coast to Coast

I’ve only got 1 B race in place, but its a great one - 70.3 Edinburgh in the first weekend of July..

So my high level programme for training for the year is:


April: Transition from Crossfit to more aerobic fitness. Training week in the Mallorca sunshine to incorporate cycling and re-start my swimming (if I fit in my wetsuit!).

May-June: Building aerobic endurance : Longer Rides ; Continue to re-build Swim fitness ; Re-build run fitness : Maintain 2 core/crossfit sessions per week for strength/core

July/Aug: Build longer aerobic endurance  ; Longer Single Sessions : Longer Brick Sessions ; Kayak Sessions ; Maintain 2 core/crossfit

Sept: A race... The Race.

For each of the blocks, I work out a weekly plan for the number of different sessions I aim to do and then look to add more details in once I've checked it against my work and family diary!

I've created a plan for the next 6 weeks to take me to the 70.3 in Edinburgh - I'll post it in our new training section and until then, it's get the training going!!

Rob

Rob

The grumpy old man... played county level at multiple sports, semi-pro football and since retiring from rugby taken part and completed in single to multi day adventure races, half marathons, marathons, ultra running, triathlon, half ironman, ironman. A qualified PT, Kettlebell Coach and Personal Coach.. Loves cake!

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