Bontrager Twentyfour/12

Bonty 24-12.
This Mountain Bike Race was done as a 24 hour with a team of 5, most of them from Andy's work team. As a big bonus the weather was glorious (which was in stark contrast to the weather of late).

It was a great course with pleantly of climbing, technical bits and some quick descents.




Overall I did 5 laps, including the Glory Lap



Total Time (h:m:s) 0:45:38 3:49 pace
Moving Time (h:m:s) 0:45:29 3:48 pace
Distance (km) 11.92
Moving Speed (kph) 15.7 avg. 40.9 max.
Elevation Gain (m) +330 / -329

Avg. Heart Rate 167 bpm Zone 5.0

Temperature (°C) 19.6°C avg. 20°C high

Core Set Again

Back to doing some proper core work;
Set as follows

Warm up:
20 knee blocks
20 knee block + kick
2 X 10 side kicks
General rotations

Core:
30 raised leg crunches (legs on ball)
2 X 30 sec side plank over ball
30 sit and twist standard situps
2 X 20 side crunches
30 sec front plank over ball
30 crunches on ball
2 X 30 sec side plank
30 sec front plank
30 leg lifts
10 roll ups on ball
15 Hyper extensions on ball

Legs:
20 deep lunges
20 squats (feet shoulder width apart)
2 x 30 calf raises

Chest/Arms:
3 X 10 press up
2 X 10 Fly press + 10 Benchpress
20 Bicept Curl

There to Here

Since the Marathon I have been keeping keeping on with training for a couple of mountain bike races.
Training has been based on some core strength, some running, a bit of turbo and a fair amount of mountain biking.

The two races are Clic 24 on the 10th of May and the Bontrager Twentyfour12 on the 26th of July.

Just enough to keep me out of trouble! But not quite enough to keep the weight completely off (Oops)

Its the last push to the Bonty now and then we need a plan as to what to do next!

B.