Polar 16 week plan Week 3

Hi All,

Just giving you all an update on week 3 of the polar plan.

The plan indicates that I should have done 9 hours of training this past week.

I finished on 9:03 hours.

Wow, I over achieved and feel good about it.

Monday was a rest day as well as last week and Sunday in preparation for a race on Tuesday.

I did the race at Babbas Lodge on Tuesday and felt real good.

I did 70km with 560m of climbing in wet conditions in 3:03

I then took rest days on Wednesday and Thursday.

I did 1 hour Base on my home trainer on Friday.

I then did a PB in Suikerbosrand on Saturday 3 hours flat

I then capped it off with another 2 hours of Base on my home trainer in front of the TV watching some riveting cricket.

Well done Graeme and all you boys.

Good lesson on mindset and all.

What I learned this week is that what you put in is what you will get out.

Nutrition:

Babbas Lodge,

I fell back to 2 bottles of game (4hours) BUT my bottle cage broke just before the race at Babbas.

I ended up with only 1 bottle 1 banana and Hammer Gel.

I cramped a little on the Hammer gel.

Friday,

This was less than 1 hour and thus I did not use anything specific.

Saturday,

I treated Saturday as a race and started with Pronutro in the morning.

I started with Game on min 15 and I ate half a banana on 30 minutes. I had some more game on min 45 and finished my Banana on 1 hour with some water.

I had some game on min 1:15 and followed with 50 grams of Sally Williams nougat on 1:30. I had some and finished the Game on 1:45. I had another 50 grams of SW nougat on 2 hours.

I had some more Game on 2:15, 2:30 and 2:45. I decided not to eat in the last hour. I finished 2 hours of Game in the last hour and it seems to have worked fine.

I ended up drinking 1.5l of Game and 750ml of water 1 Banana and 100 grams of SW nougat.

I topped it up with some recoverite just after the ride. I had a power recovery smoothie within 20 minutes of finishing.

I followed this with my food in my standard diet.

For my 2 hour base ride today I consumed 750ml of Game, 500ml of water, 1 banana, half a packet of jelly beans and 50 grams of SW nougat.

I followed this with a smoothie and some good food during the day.

This is my week and I will do another update next week.

I have to do 11:16 hours next week and hopefully I can report back to all with success next week and Sunday.

Have a great week and please comment if you want to know some more or have any questions for me.

My quote “The wind is your friend. When it blows in your back it makes you fast, when it blows in your face it makes you strong. Embrace the wind”