Race Report – Rheinhessen-Zeitfahren (43.4km time trial) – with results

I have never done a bike race of any kind before. I have ridden sportives, but they aren't races!  I wanted to try some sort of cycling race, so when I got an email about doing a TT, I signed up straight away!  The course is not flat, but not exactly a mountain course either.  There are about 330m of climbing over 43.4km, the route goes downhill almost constantly for the first 15km, then turns back to climb half the way back.  There is then a bumpy split off route that re-joins the main road at about 35km and climbs constantly until the end.

My start time was 8:25, riders were starting every minute from 8am onwards.  My main fear was that I would be serially passed, but not catch anyone, but I would be riding to power, so would be looking to hold around my FTP (or what my 4iiii says my FTP is) of 325w for just over an hour.  I had planned to ride just in my trisuit, but it was still really cold at 8:25am so I wore my long sleeve jersey too, I feel guilty about that now, I should have HTFU!

I got to the start line and was calm. I started, missed my clip in pedal as always but was soon off and running.  After a few minutes I questioned whether I had started my GPS or not, I had not, so I started it then.  On the fast downhill to Nierstein, I felt good, I was pushing my watts and trying to keep low and aero.  Soon enough I could see riders ahead of me, phew!  Before reaching the turning point I had passed 4 riders, that means two things: 1) I wasn't last! 2) some riders weren't very good! I wasn't too sure of which roundabout was the turning point, but after a little slow down and look around, I saw riders in the other direction, so knew I had to go to the next roundabout.

Although the uphill out of Nierstein is quite steep at times, riding to power meant that it didn't make too much difference.  I continued on, looking out to see who was behind me.  I knew that Max Michelberger started 9 minutes after me, but he is a very good TTer. I didn't want him to catch me, but when I saw him he was still a good bit back.  There were a few turns in Hahnheim that weren't too much fun as there is traffic and parked cars, but I obviously didn't want to slow down too much either.  Soon enough I was in Sörgenloch and on my way back to the main road for the final uphill push.  It was only near the end when it started to feel hard, my HR wasn't crazy high but I was starting to feel the burn a bit.  I finally passed the start point and had a few hundred metres downhill to the finish line.  I didn't know exactly where I was going, but found it no problems.  I stopped my Garmin at 1:04:20 but had missed the first 3km, so I don't know my finish time, (or place!) as I write this on Monday afternoon. I guess about 1:08:30 giving me a 38km/h average speed.  I wonder what my flat 40km TT would be? Could I go sub1h on a real flat course?

EDIT: my time was 1:08:06 and I was in 14th out of 53.

I heard that the other TCEC riders were pretty much all faster than me.  1:05:xx seemed to be the time they all managed, probably 3-4min faster than me.  I did hear that they all manage or would manage sub5 IM bike splits though, so it isn't too bad news for me!  Looking on Athlinks, Marcus Jores did a 4:54 split in IM Melbourne a couple of months ago, but was only 2.5 mins faster than me here, so maybe I could go about 5h in Köln if my training goes well.  I also didn't get passed, I think they sent the fastest people off near the end, so I was pretty safe, but it was still a little goal achieved.

My average power was 315w and NP 319w.  That is a great VI for me, and would be for anyone I think!  Also a 319w NP is a IF of 98%, which for a 1h08 or so effort shows I was giving it pretty much all I could.

I was having some serious comfort issues on the bike, so I will rest for a few days in the hope it heals a bit.  Plugging my data into best bike split shows that my power meter is correct if my CdA is about 0.32.  Using that as a basis, it predicts that I can ride 2:29 next week in Wasserstadt, without ruining my run.  That would be great!

I hate it when I can't find results online, so for people in the future who want to find them, here they are!


Name Verein Geschl. Geb. Dat. AK Fahrzeit Platzierung km km/h
Damen Ü50 und U50
Susanne Schaudig SV Tri City Darmstadt W 1963 Ü50 01:28:43 1 44 29.76
Birgit Schmidt WRAG-Tria-Team W 1956 Ü50 01:30:08 2 44 29.29
Karin Kerschensteiner TCEC W 1984 U50 01:14:10 1 44 35.60
Nadine Bleser Hardtseemafia Triat W 1978 U50 01:18:00 2 44 33.85
Nicole Best Software  AG DSW W 1968 U50 01:18:07 3 44 33.80
Iris Hensel ohne Verein W 1977 U50 01:24:57 4 44 31.08
Ursula Kranz Bennhausen W 1966 U50 01:28:08 5 44 29.95
Angela Sokolowski Bikeadelic Racing W 1884 U50 01:31:46 6 44 28.77
Männer Ü60
Karlheinz Scheidel Schwimmer Gimbsh M 1947 Ü60 01:14:54 1 44 35.25
Bernhard Poth WRAG-Tria-Team M 1953 Ü60 01:22:10 2 44 32.13
Josef Weber LC Bingen Triathlon M maris Ü60 01:22:53 3 44 31.85
Männer Ü50
Matthias Schmolke schmolke-titan.de M 1963 Ü50 01:05:00 1 44 40.62
Marcus Jores TCEC M 1963 Ü50 01:05:54 2 44 40.06
Christian Wolf TCEC M 1963 Ü50 01:06:31 3 44 39.69
Marcus Walther fu-wa-team M 1965 Ü50 01:07:02 4 44 39.38
Rüdiger Kranz Bennhausen M 1965 Ü50 01:09:21 5 44 38.07
Hans-Willi Freiberger LLG Wonnegau M 1965 Ü50 01:10:40 6 44 37.36
Manfred Fox Fox Radsport M 1963 Ü50 01:14:08 7 44 35.61
Jochen Basting Software AG DSW M 1961 Ü50 01:14:18 8 44 35.53
Peter Friedrich RV03 Bürstadt M 1962 Ü50 01:14:18 8 44 35.53
Claus Hensel ohne Verein M 1963 Ü50 01:14:22 10 44 35.50
Johannes Baab Dannenfels M 1965 Ü50 01:16:00 11 44 34.74
Hainer Geyer ohne Verein M 1955 Ü50 01:23:55 12 44 31.46
Männer U50
Thomas Kämpf RV Hochheim M 1971 U50 01:01:28 1 44 42.95
Philipp Mund equipeRED M 1982 U50 01:01:53 2 44 42.66
Klaudius Mainka Team Rheinhessen M 1974 U50 01:05:53 3 44 40.07
Max Michelberger BP2T.de / TCEC Mainz M 1988 U50 01:05:56 4 44 40.04
Jens Eichner ohne Verein M 1976 U50 01:05:59 5 44 40.01
Paul Zimmermann ohne Verein M 1979 U50 01:06:13 6 44 39.87
Nicolas Dell ohne Verein M 1969 U50 01:07:15 7 44 39.26
Gregor Sauerzapf equipeRED/ALV Mainz M 1980 U50 01:07:43 8 44 38.99
Charlie Knöpfle Team Erdinger M 1971 U50 01:07:48 9 44 38.94
Richard Rae TCEC Mainz M 1983 U50 01:08:06 10 44 38.77
Christoph Steurenthaler TCEC M 1979 U50 01:08:45 11 44 38.40
David Haimpel schmolke-titan.de M 1961 U50 01:08:54 12 44 38.32
Sebastian Zimander Djk Marienstatt M 1985 U50 01:09:22 13 44 38.06
Jörg Urlbauer WRAG-Tria-Team M 1972 U50 01:11:42 14 44 36.82
Marcel Kühn Team Erdinger M 1977 U50 01:12:40 15 44 36.33
Helmut Klehn ohne Verein M 1968 U50 01:13:11 16 44 36.07
Tim Walita TCEC/LF Naheland M 1998 U20 01:13:54 17 44 35.72
Benjamin Rayher TSG Kostheim M 1989 U50 01:14:05 18 44 35.64
Kilian Pai Bikeadelic Racing M 1979 U50 01:14:05 18 44 35.64
Joachim Wölke VFR Simmern M 1970 U50 01:14:08 20 44 35.61
Andreas Ackermann WRAG-Tria-Team M 1968 U50 01:15:04 21 44 35.17
Oliver Haase RV03 Bürstadt M 1980 U50 01:15:23 22 44 35.02
Stefan Lukas WRAG-Tria-Team M 1965 Ü50 01:17:46 23 44 33.95
Tim Schott HSV Alzey M 1997 U20 01:17:51 24 44 33.91
Patrick Nowak ALV Mainz M 1980 U50 01:18:52 25 44 33.47
Dennis Stauder ohne Verein M 1983 U50 01:19:24 26 44 33.25
Jan Hofmeyer Sebamed Bike Team M 1978 U50 01:19:59 27 44 33.01
Frank Schaudig SV Tri City Darmstadt M 1966 U50 01:22:51 28 44 31.86
Stefan Salomon ohne Verein M 1965 U50 01:28:00 29 44 30.00
Siegfried Martens ohne Verein M 1966 U50 01:39:17 30 44 26.59

End of week 23 – Training week and end of 1800k in May

I had this week off work and wanted to get some big training in.  To finish my 1800k in May challenge, I needed to ride 500km+, I had also thought 10km swimming and 60km of running would be nice too.

The week started off slowly on Monday with a 13km steady run, increasing to near marathon pace at the end.  I have been running slowly a lot recently but soon got my stride back and started to knock out sub 4:30 kms without too much distress.  I cycled a loop to Bingen and back, getting lost in some industrial area in bingen where all of the roads were for cars only and I couldn't find a way out!  Anyway, I cycled 88km at an easy 30km/h NP 230.

On Tuesday I cycled to nieder olm for a swim in the morning.  I did 2.5km in the nice warm pool, I thought I would be there 4-5 times this week so I didn't want to do too much. I could still feel my 3km swim from Sunday in my arms.  In the afternoon I went for another shortish ride, this time 50km also at 30km/h NP 243w.  It was windy (as always) so I gave it some up Schwabsburg südtisch, but I was a little disappointed to see I couldn't beat my 2013 time (yet).

Wednesday I went for a bit longer bit faster run.  It was only my 15.5km loop through Ebersheim but the average of 4:39/km was decent especially when my HR was only 140bpm average.  To keep chipping away at my 500km week goal, I cycled 58km at 32.3km/h.  My 4iiii battery seemed to be dead, so I didn't have any power data for the ride.  I swapped over the battery after the ride and it seemed like it would be fine.  I was however getting a bit of neck ache , so I decided that I wanted to ride my road bike on Thursday.  I swapped over the left crank arm ready for a longer ride without destroying my neck!

So on my road bike I went for a loop south to worms, then back north in Hessen to Mainz.  I knew it would be about 115km, the wind was pretty strong from the south west, so the first half of the ride was hard.  For some reason my 4iiii wasn't being read by my garmin. It might have just been a simple – turn it off and back on – problem, but I rode without power again :(.  I felt good all day, I rode easy and ended with a 118.8km ride at 29km/h. My HR was only 123bpm average, so it was pretty chilled!

On Friday I belatedly got back to the pool. My swimming week wasn't quite working out as planned!  I did another 2.5km, felt good, but called it a day there.  The pool was actually quite busy for the first time this year. I was lucky that someone left the far left lane just as I arrived though, so I got my own lane and swam uninterrupted.  I ran with Katja, and found that I was having pretty severe stomach problems!  After having to stop after about 4km, I ran to just under 10km and decided I would just walk home as my stomach was cramping and things wanted to leave my body in a hurry!  I took the day off cycling as a rest before my TT on Sunday.  I still had to ride about 140km to reach my 1800k in May goal, but I knew that I wanted to do a little test ride on Saturday and that Sunday would be 100km with the ride to and from the start line.

So on Saturday I put on my Dyma aerodisc cover and went for a test ride.  The cover didn't feel very tight and whenever I hit a bump of any kind it would make a horrible clank and start to click.  I decided to go for the Caravan wobble tactic of accelerating to stop the clicking, which worked all the time until I was nearly home.  I hit a bump in the road and the clicking was really loud and didn't immediately stop.  I pulled to the side of the road to see that the cover had jumped the brake caliper and was stuck outside of it.  The joining area of the disc was also pretty cut up, I guess from previous bumps.  I put the disc back on and cycled carefully home.  A quick read of slowtwitch showed that lots of people tape the covers to their spokes, so I did that and it felt much more secure.
I went for another easy run with Katja in the evening, taking me to 50km for the week.

I will write a quite race report for my TT, but my disc held firm and the ride to and from the start were about 47km total.  That with the 44km TT and 12km to and from the pool in the evening took me over my 1800k in May goal.  As I say, I swam in the afternoon, but made the mistake of going to Taubertsbergbad.  It was blood freezing!  I swam 2km but at that point I was shivering in the water and my hands and feet were cold, so I called it a day, and a week!

Running: 49.8km (1063km YTD)
Cycling: 511.5km (3816.1 YTD)
Swimming: 7km (61.95km YTD)

So my 1800k in May self made challenge was completed.  I think the point of the challenge was to get me to do a lot of base miles before getting into harder riding later in the season.  In that sense it has been very successful.  I have found it quite stressful to get in the long rides and follow them up with other shorter rides, that's why I have been doing more 50-80km rides day after day, chipping away at the target.  The one exception was obviously my 200km ride, which was a real confidence boost, as I know that I can ride all day in aero and control my effort, sounds like an iron distance race to me!  Following on from this challenge, I want to increase the quality of my rides, getting in intervals at least once a week to get my FTP up.  I still want to aim for 300km a week or so, but without stress!  If I set my self a challenge again in the near future, I am sure it will be a swimming one, maybe something like 50km in a month.

End of week 22

This week has kind of felt like a bridging week. Last week was a good one and next week is a training block, so I have been keen not to injure myself or overload myself in advance.  That said I wanted to ride 300km+ and do my biggest week of swimming ever, I think last week holds the record, so anything more than 7.2km would do it.

On Monday I did a little cycling loop, just 36km. It was incredibly windy and I decided to target a Strava segment near me.  I looked at what my best 5m power was – 376w, and went off at about that power for the 5 min climb.  Even up a 4-7% gradient it felt easy with the wind on my back, I really flew up the climb.  I was amazed to see later that I had taken the steepest segment in the middle, but not the whole climb segment, someone was a bit faster still!  I knocked out a short brick after the cycle, just 5km but at a decent clip.

On Tuesday I went to Taubertbergsbad Freibad straight after work.  It was empty again which was great, so I picked my lane and got going.  I have kind of started doing a standard set, it goes 100 warm up crawl, 50 breast, 50 crawl, 50 back 50 crawl. A few 200,300,400m intervals all crawl up until I have done 1500m or so.  Then 200m paddles with pull buoy, followed by 300m just pull buoy, repeated until I am done.  I did that and swam 2700m total.

On Wednesday I got up before work to run, as I should have run on Tuesday evening but was too lazy.  As I was alone I thought I could push the pace a bit so ran my 11.7km loop at 4:30/km pace.  It didn't feel too hard, but I didn't wear my HR belt either, so I don't know my HR.  After work I cycled a 62km loop. It was a standard loop to Alsheim and back around.  I averaged 32km/h and 264w it was quite good, but nothing special.

Thursday was another swim day.  Again at TBB freibad.  This time the water temperature was only 20.5 degrees, which is a bit chilly for my liking.  The lifeguard at the pool decided to give me a coaching session, which I really appreciated.  Essentially he said that when I breathe I move my head too much.  He also said that I should pull straighter and that I possibly breathe too early.  I am trying to work on them but changing my breathing is hard! I did 2700m with longer pauses than normal to talk to the lifeguard. I had planned on doing 3km+, but it was still better to get tips.

On Friday I went for another 60km ride.  I had moved my bars down 2cm by slamming the stem, which doesn't sound like much, but it feels like a lot!

I did a Alzey and back loop, through Gau-Odersheim then back over Elsheim.  I was happy with my 33.4km/h average speed, and my power was down too as I wasn't really hammering it (248w NP). It was another good ride, I like the 2h rides, they are short enough that I don't need to plan much, but long enough to tick off a good few KM.

On Saturday I got up and ran quite early with Katja, just the normal 11.4km loop.  It was quite slow but fine.  After watching Stuttgart fluke staying in the Bundesliga I went for another shortish ride. It was very similar to Wednesday's ride, but in the other direction. It was fast again though at 33.6km/h. I was averaging 35km/h or so until I got to Laubenheim hill, it makes me think that in Wasserstadt I should be god for a fast time.

Finally, yesterday on Sunday I finished my 300km cycling for the week with a 75km ride in Hessen.  I remembered Hessen's flat roads with nice cycle lanes. I had apparently forgotten that they have traffic lights every 500m instead of roundabouts.  I must have caught every red light all day, I was getting really pissed off after a while!  I wanted to ride between 70 and 90km, so when I got back home with 75km on the clock, I was happy enough.  I still wanted to go swimming, so I cycled to Nieder-Olm pool.  The biggest mistake of the week, I decided to cycle through the fields not knowing the fly ladened hell I was about to go through.  I cycled head down, but could feel my head being peppered as I rode.  My arms and legs were quickly becoming covered in little black flecks, it was just dreadful.  after a few km it was over and I got to the pool.  The water temperature is always higher at Nieder-Olm, 25.5degrees yesterday.  I did my routine again and after 2500m decided another 500m couldn't hurt.  I got to 3000m but still felt really good. I decided to leave it at that for now, but it looks good for being able to go 3km+ in the near future.

Running 28km (1013.2km YTD)
Cycling 317.7km (3304,6km YTD)
Swimming 8.4km (54,95km YTD)

End of week 21 – a big week

As part of my self assigned 1800k in May challenge, I wanted to cycle 400k this week to get me up to about 1000k for the month so far.  There was a bank holiday on Thursday so I knew I would use that for a longer ride, then the weekend would have to be fully utilised too!  I have had lots of running races recently and last week in Mannheim I felt a bit burned out, so I wanted an easier running week too.

So on Monday I went to the outdoor pool for the first time in 2015 (it only opened 1 day beforehand!).  It was really nice to have something to see when swimming instead of black line, wall, black line, wall!  The pool was pretty empty too, but so were my legs!  I swam 2.2km and called it a day. It wasn't too bad, but when I felt that my stroke was falling apart, I thought it was time to leave.

On Tuesday I got a load of stress at work and couldn't really be bothered then to work out, I also wanted to have an evening out and had to get up very early on Wednesday, so I had a rare full rest day!

Wednesday was the real start of the training week.  I cycled 62.5km quite quickly, with 2 king of the mountains on Strava to boot.  I decided to try out my new Skechers GoRun shoes that had just arrived, so I bricked in a short run afterwards, only 3.3km at marathon pace but I think I should be doing more brick workouts in the next few weeks.

On Thursday I met up with Jochen and went for a long ride.  We cycled to Bingen, along the Rhein, then over the big hill at Bacharach and then back to Bingen and to Mainz.  It was a really good route and we were going over 33km/h without too much effort until we got back to Bingen.  Then Jochen suggested the cycle path back to Mainz.  Cycle paths on bank holidays are not a good place to actually cycle, if you want to go 10km/h and have a bell on your bike, they are ok, but for faster riding they are no good.  So we got constantly stuck in traffic and only averaged about 28km/h back to Mainz.  It was fine though, I had felt good all day.  It was a fairly typical ride, to start with Jochen pushed the pace constantly making me work just to keep up, then in the middle we ride well together, then on the way back he is struggling!  Final stats were 129km at 31.4km/h and 253w NP.
In the evening I ran with Katja, our normal 11.3km loop at a quite slow pace. Just keeping the legs ticking over. 5:27/km HR ave 126.

On Friday I went swimming again.  I had worried that it would be full as the school holidays had started, but there were only 2 other people in a full olympic sized pool, so I needn't have worried!  I felt good and was using my new found 'breathing out through the mouth' tactic well.  I did more 300m and 400m intervals on my way to 2800m, my longest swim of the year.

Saturday was the big day.  Katja was away working, but had to get up early.  I knew that gave me the full day to ride if I wanted, and the weather was set fair.  I had found a route online that was 150km from Stadecken Elsheim, which is 15km away, so I thought it would be 180km total for me.  It was a big loop in the middle of nowhere, but quite hilly.  It also started against the wind and came home with it, which is what I like to do when possible.  So off I went, I found the route easily enough and soon enough had no idea where I was!  The wind wasn't strong but was noticeable.  I decided early on that if I was going to survive and enjoy the ride, I would have to keep power spikes to a minimum, i.e. go gently on the hills and no sprints over little inclines.  After 55km I stopped for a drink and a cereal bar, it was warming up and the views were great.  After 85km or so I went through a town that wasn't tiny, so stopped for a coke and a coffee, and filled my bidon.


For a while in the middle of the ride it was just climb, descent, climb again, which was quite hard work.  I was controlling my effort well though.  I eventually made the turn back home after maybe 100km and the wind started to help instead of hinder. I started to doubt if I would make it home by 180k, so after 150km or so I stopped at a bakery for a bite to eat and a bottle of coke.  That really helped and I managed the route home easily.  When I got back to Hechtsheim I saw that I was very close to 200k ridden.  If I went straight home it would probably be 198km, so I extended it a little to manage a final 200.3km at 29.4km/h 248w NP with 2740 metres of climbing.

That was it for Saturday, even though it was only mid-afternoon, I was a bit tired!  On Sunday I rode to the outdoor pool in Nieder Olm, swam 2.2km then cycled home.  That was another 20km cycled.  I then ran an easy loop with Katja again.

Running 25.9km (985.2km YTD)
Cycling 411km (2986.9km YTD)
Swimming 7.2km (46.55km YTD)

All round a great week, especially after a slow start!  That is a record swimming week for me and I reached the 400km cycling total and even clawed back some of the few I lost last week.

First 4iiii Long Ride – New FTP test (kind of)

Yesterday was a bank holiday here in Germany, so I could finally go for a bit of a longer ride with the power meter on.  I have stopped putting it between the bars at the moment, so I am just wearing my Suunto Ambit 2 as a watch and recording my data, and occasionally checking what I am doing, rather than fixating on it all the time!

So I have been informed that my last FTP test was probably unrealistically high (325w FTP).  Lots of suggestions were made, and one that was worth testing was if the head unit being used affected the results. I did a ride with my Garmin 705 in my back pocket whilst wearing my Suunto Ambit 2.  I rode normally for a couple of hours or so, and uploaded both of the rides.  The result was that they were essentially exactly the same, with the Garmin showing 1w less. I saw that on one occasion the Garmin had lost the signal from the 4iiii Precision, whereas the Suunto hadn’t so that even explained that small difference.  My watts were just as high as before. Continue reading “First 4iiii Long Ride – New FTP test (kind of)”

End of week 20 – Mannheim relay marathon and 4iiii FTP questions!

On Monday me and Katja went for a 11.2km run.  It was really humid and there were so many bloody flies, it wasn’t a very enjoyable run but was 11.2km at 5:27/km at 122HR.  A quite easy start to the week.

Tuesday I rode with my new powermeter for the first time.  I had written a bit about that already, so won’t go over it again.  It was blowing a gale though, as it always seems to be at the moment!

On Wednesday I ran with Katja again, it wasn’t so horrible weather, but hella windy, which also wasn’t ideal.  When we were done with the 11.5km loop, I cycled to the swimming pool for a swim.  More accurately, I cycled 8km towards the swimming pool, before realising that I didn’t have my goggles.  I know already from experience that without goggle, I am screwed as no one brings 2 pairs, and the pool doesn’t sell/rent or lend any out, so pretty pissed off with myself, I cycled home. Continue reading “End of week 20 – Mannheim relay marathon and 4iiii FTP questions!”

Start of week 20 – 4iiii Precision powermeter is here!!!

My powermeter has arrived! Woohoo!  I ordered a torque wrench too which should be here tomorrow, so then I can make sure I have it 100% properly installed.  I plan just to ride with it over normal routes this week, and then maybe next week try an FTP test to set my zones.  I really hope I don’t mess up the installation, as long as it is as easy as described, it should be all good!

To normal business, today I’m going to run with Katja straight after work, then eat and head straight to swim training. I might swim with the group tonight, as long as they don’t have too much crap planned! Continue reading “Start of week 20 – 4iiii Precision powermeter is here!!!”

End of week 19 – 1800K in May begins!

On Monday I decided to go for a bit longer easy run, I want to keep the quantity up at reasonable levels, but with races every weekend at the moment, I don't want to do too much quality during the week.  So I ran 15.5km in the wind and rain at 5:18/km pace.  It felt like hard work, even if my heart rate didn't really agree with me (ave 129). Job done.

On Tuesday I went swimming, it went really well, I stuck with the longer 200m intervals, usually in about 3:40.  I wanted to swim at least 2k, but continued on to 2600m before deciding that was enough and heading home.  I used the pull board for quite a bit to practice my body position, it felt good, but made it very noticeable that my normal body position isn't great!  I was concentrating on my high elbows swimming still, I will keep that up from now on.

Wednesday was my midweek cycle.  I got a bit lost and ended up doing 71km, but it was pretty fast at 32.xkm/h.  I did try to keep the pace up, but I wasn't at 100%, so hopefully I'll be faster come wasserstadt in a month.

Thursday me and Katja went running together.  It was 9km in the wind and rain at about 5:40/km pace.  My HR was 120 average, which isn't much lower than when I run 5:00/km interestingly. I don't know if that means I need to runs slower more often of not, but it was a nice recovery run, even in awful weather!

Friday was the first day of my 1800KinMay challenge.  It was also a bank holiday so I had the day off.  As is customary, the weather was crappy so I aimed to hit a gap in the rain.  I got hit further south from mainz in the hills near Rockenhausen.  I started to get low on sugar on the way home too, so had to stop for a drink and a chocolate bar in Alzey, before doing the last hour home.  It was 130km with 1500m climbing at just under 30km/h.  It wasn't the most fun ride ever with crappy weather, cold and not eating enough, but as I like to say, it's in the bank now.

Saturday was Backeslauf day.  I cycled the 28km to and from Framersheim quite easy, but somehow it was over 30km/h each way.

Today it was raining all day and the wind is still a blowing.  (Un)accuweather said it would get better later on, so I waited until 2pm, then had to go.  It rained for about 95% of the ride, and it was windy too.  It was al least a bit warmer and I took some food with me to avoid Friday's 'situation' repeating itself.  I never really felt like cutting it short which is a good thing, but I didn't really go for it either, especially on the downhills or any corners, so my 28.5km/h wasn't too surprising.  My front derailleur somehow undid itself with about 15km to ride, so I was stuck in the 39 cog for the last part, but it was pretty much done by them, and I got home with 118km on the odometer, completing my 300km for the long weekend and leaving me only 1500km for May to ride!

Running: 40km (913.6km YTD)
Cycling: 396km (2318km YTD)
Swimming: 2.6km (36.85km YTD)

1800k in May challenge

I have just looked at my calendar and have seen that in May there are 3 bank holidays and I have 4 extra days off work.  There are also 10 days of weekend, meaning I have 17 full days off work.

That seems like a lot to me, so I started thinking about how much I can cycle in May.  I remember when I was training for la Marmotte in 2013 I had a big month in May, including a week in Mallorca.  I checked on Strava and found that I cycled 1600km that month, not bad, but also beatable!

So I decided to set myself a little challenge, I am going to aim to cycle 1800km in May 2015.

1) Cycling to work does not count (5km each way)
2) Cycling to the pool does count (11km each way)
3) Cycling into town or to the football etc does not count.
4) For it to count, it has to go on Strava.

I liked the sound of 1800k in May, so that will be my challenge name.  May 1st is a holiday here, so I will be after a flying start to the challenge!
I am off work for the week of the 25th of May, so will be able to pick up a lot of Ks in the last week.
To end the month I have a 43.5km TT in Wörrstadt.  It would be good if I could arrange it that I break through 1800km on that day, without having to do too much the day before to allow me a better chance of doing a good time!