Well week 1 over, and i finished up a reasonable week with my tail between my legs and feeling very sorry for myself!
The week ended with a 3hr fast(ish) paced club spin on Sunday. we had a solid group of 10 or so in the group, and rode a steady pace from Ashford to Aughrim. From there the pace picked up as we descended down the valley and back to Avoca. From Avoca the climb to Shelton had me shelled out the back pretty quickly on the steeper sections at the beginning, i just tapped out a rhythmn, around 175bpm and as the gradient eased the group came back into sight, and even managed to sneak past them to the top of the climb.
Was feeling ok at this stage, tho i knew that i was low on fuel, no brekkie, and only an Oat bar to keep me company, i was fearing the dreaded bonk at some stage. This came at 2km out from home, the final dig up the new road from wicklow to rathnew, the gasket blew, and i was left with my granny and large dose of humble pie!
Great spin, first spin with the "big boys n gals" in around 3 months, so happy to have almost survived
The rest of the week was ok, a tough MTB spin on tuesday night, with a 3km - 24% climb cleaned the lungs out. Managed only one indoor session on wedesday and a 2hr spin sat pm, so just over 7hrs on the bike.
Was at the osteo Tuesday morning, progress is slow with the back, i'm having most of my pain in my left glute now, the back pain itself seems to be dissipating. The glute pain is quite uncomfortable to be honest, i need to get to work on the strength sessions for my back and glute muscles over the next month.
so far so good, nothing spectacular for the first week, but a solid start.
4 bikes, 1 swim (which hurt), 3 stretching sessions and 9hrs total.
This week, Base 1, Week 2 target is 10hrs on the bike, 2hrs Strength and Conditioining!