We're back after an awesome week of training at the RGActive training camp in Majorca. We joined approx 15 other triathletes and our coaches for a week of riding, running and swimming - and what an island to do all that on... Majorca was made for cycling! We were so lucky with the weather - enjoying sunshine and blue skies all week!
Here's a re-cap of our training week, with a few pics! Enjoy...
Monday
AM: First ride of the week to find the legs, we rode out from Pollensa to Cap Formentor, only 27.5miles but it packs in lots of climbing. A small group of us turned off on the way back to ride further up the mountain to an old fort - epic views from there! Ride time - 02:08:00
Rating: Med/Hard.
PM: Wandered down to the beach in our wetsuits - 6 x 250m circuits around the buoys, water not too cold after the first few laps. Swim time 00:28:00.
View from the Fort... Amy, Dermott, Ramsey & Steve (L-R)
Sea swim day 1...
Tuesday
Long ride day - we left the hotel in a big group for a long day's ride with plenty of climbing. After the first climb of the day from Selva to Lluc we started to descend over 600m over 10km of road to the spectacular Sa Colobra, a small bay village surrounded by huge rock formations (or as Ramsey put it... Lower Mordor harbour!)
A view from Sa Colobra...
Dermott and Ramsey getting ready to ride up from Sa Colobra
After a quick coffee stop it was back on the bikes for the long climb back up - a decent ascent time is 1 hour, we both had a strong ride up with one of the coaches Dermott, taking it in turns at the front - total ascent time of 45 mins, hard, hard climb but pretty amazing at the same time. Ride time 05:00:36, Distance 65.3 miles, Approx ascent 2000m+.
The top of the climb from Sa Colobra - sea level to 682m...
Wednesday
AM - Transition training & brick session. 4km bike/400m run x 6 @ 80-90% (race pace).
PM - Sea swim 200m warm up, followed by 3 x 450 loops at steady pace
Thursday
AM - Ride from Pollensa to Cap Formentor, lots of hard climbing at tempo. Ride time 01:55:46, distance 24.8miles. Ride followed by steady 10km run on tired legs along the coast line towards Alcudia and back. Run time 00:50:00.
PM - Sea swim 3 x 500m circuits with 200m cool down. Steady pace.
Quick photo opp with our H4H banner at Cap Formentor
Friday
Long ride day - we headed out from Pollensa and climbed up to Lluc, we were put through our paces with some hill sprints and lactate threshold work all the way up the climb - hard work!! After a coffee at the top we raced down an awesome descent to Selva and enjoyed flat miles through sleepy countryside and vineyards, after stopping at Sineu for baguettes we split into 2 groups for the return ride to the hotel (long & short). Ride time 04:30:00 Distance 65 miles approx. See video below for some ramblings at the top of the first climb from Dermott (aka Judith Chalmers).
Saturday
RGActive Team Triathlons - all athletes and coaches were placed into teams of 3 for 2 relay races. Team members had to decide which discipline each person wanted to do on each race, (this is where team tactics came into play), athletes could choose which discipline they wanted to do in each race but weren't allowed to do the same discipline twice. The first race was there to seed each team and calculate handicapped start times for the 2nd race (which started an hour after the 1st race finished). The course comprised of 400m swim, 13km bike, 3km run - Team Tri Stars (Josh's team) won the first race by a clear 2 mins and came 5th in the last race, whilst Ramsey's team came home 3rd in both. A really great way to finish an awesome week of training. Chillout time by the pool and getting ready for last night and Dermott's birthday celebrations!
Sunday
Final sea swim of the week in a 'pond flat' sea - best swim of the week, distance approx 1km.
A very hungover Ramsey looked on from the beach!
Last swim of the week... Barbie, John, Marsha, Josh (L-R).
So good to get a solid week of training in the sunshine - less than 40 days to go until Escape from Alcatraz Tri 2010! Recovery week this week, but we'll be back training hard next week!
Thanks to RGActive coaches John, Dermott, Marsha & Dave for a great week!
No comments:
Post a Comment