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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
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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