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Disaster Diaries
Don’t just check your ABC’s before a bike race
Wait for the drop!
Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…
Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.
At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.
BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.
Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Wait for the drop!
Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…
Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.
At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.
BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.
Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Wait for the drop!
Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…
Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.
At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.
BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.
Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wait for the drop!
Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…
Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.
At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.
BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.
Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!
Wait for the drop!
Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…
Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.
At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.
BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.
Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!
One-Hour Workout: Revving Your Swim Engine
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