Week 1 - Day 5

Yeah, fun day on the bike course:

Can you guess how the training ride went? Yep.

Why is it always the rear tire that goes? Boom. Sucks.

When I flatted, at the same place I've always flatted in the spring, on Wye Road past highway 21, I thought: Great! Time to see how long it would take to change a tube in a race. So, I decided to try and swap clinchers as quick as I could!

It didn't end well.

First, check the C02 valve is closed. Didn't. Screw only C02 cartridge in? What's that "hissing" sound. All of the C02 leaving your only C02 cartridge. F*ck.

That said, with the damage above, two tubes and two C02 wouldn't have fixed it. Sucks to happen, but its spring, and you have to expect that the roads and shoulders are a mess, to say the least. I've flatted there so many times, that when I called Kim for a pick-up, I just refereed to it as the place I always have a flat. She knew exactly where I was... :-(

A quick pick-up with the 4Runner, and managed to get the Cervelo home. Good, as I couldn't have ridden it with a chunk out of the side of the tire. Sucks, but Tom said we should look at swapping out the tires on it when I picked it up. He (as usual) appears to know best. 100km on  Vittoria Diamante Pro Light tire, and it's done.

Training

Planned: 60 minute swim (E3), 45 minute bike (E2) 
Actual: Completed about 30 minutes of the bike, and then the flat. Was having fun - really like the new bike, and helmet. As for the swim, went hard for about 45 minutes, and easy for 15. 35 seconds for 25m - need to get to 30 seconds per 25. Did some paddle work as well - new Finis paddles work very well.  

Nutrition

Actuals: xxxkcal, xxg fat, xxxg carb, xxxg protein. xxx% xxx% xxx5%

Notes: Shredded Wheat with Bran and Skim Milk, 3x Sugar for Coffee, 1x Dairyland 1% cottage cheese, new changes upcoming.

Other

Mood: Tired today, no work, on ETO. Good day in general.

Weight: 168.4, lower? Probably a good thing (although was lighter in Hawaii in March, so who knows!?)