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My main goal this year is going to be the Olympic Distance MK Tri at the end of July. Right now I’m fairly confident I could probably complete a 70.3, although I have doubts about my knee. I’ve got my first Tri of the year coming up in a couple of weeks, the Big Cow Sprint which takes place at the same venue as the MK Tri. Without compromising my MK Tri plan too much I have started some exercises that I hope will benefit my sprint time.

Sprint distance brick session (Ride)
Road Cycling for 00:48:36
14.77 mi @ 18.2 mph

Swim Drills
I’ve been following some suggested swim drills from 220 Triathlon (“Lunchtime Swims“). I probably need to improve my stroke too, but I think this will have to wait until the winter season now.

Intervals
I hate intervals! They’re always so painful.. but they do seem to work, particularly with my run pace. At the gym I’ve tried mini brick intervals. 5min race pace ride (difficult to judge as the kaiser bikes don’t seem to show speed), followed by 1k run, then 5 min rest. Once the sprint tri is out of the way I’ll bump the distances up, 8/10min ride & 1.5-2k run.

Brick Sessions
My old next door neighbour used to say, “Once you get off your bike, always go for a run no matter how short.” I like it because it feels like it’s preparing me for race day and helps me judge how quickly I need to pace myself. I’ve tried Olympic distance brick sessions, and today a sprint distance.

Sprint distance brick session (Run)
Running for 00:23:41
3.20 mi @ 07:23 min/mi

Transition Practice
I definitely need more of this! I can still make a complete pigs ear of getting out of my wetsuit. I’m still not sure what my bike shoe strategy is through T1 (Run in them? They’re road shoes, so no single strappery, no pull tab on the heel. I’m sure I’d cockup mounting bare foot). Socks? Bike gloves (I always wear them at the moment).. the list goes on. I’ve been practising getting in and out of my wetsuit, at least I know I have to do that (here’s a great video that I’ve found useful “Flawless Triathlon Transitions“)