Team TriUmph Swim Program (3rd Mesocycle)

The second meso was a focused on speed and endurance.

Now the third meso will be focusing on Endurance and Tri Specific Skills

Wk 11
3.8k Time Trial

Wk 12
200WU
300 x 3 (w Sighting)
Pyramid (100/200/300/400/300/200/100Tempo)
200 x 1 (tempo)
200WD
TD 3100

Wk 13
200WU
300 x 3 (w Sighting)
Pyramid (100/200/300/400/500/400/300/200/100Tempo)
200WD
TD 3800

Wk 14
200WU
300 x 4 (w Sighting)
Pyramid (100/200/300/400/500/400/300/200/100Tempo)
200WD
TD 4100

Wk 15
200WU
Pyramid (100/200/300/400/500/600/500/400/300/200/100Tempo)
200WD
TD 4000

Wk 16
3.8k Time Trial

Bernard has completed Tour of Egat! :-)

Congratulations!! Bernard is a Tour of Egat finisher!!

Cover page photo, Day 2, Stage 3

For other Egat pics: http://www.thaimtb.com/cgi-bin/viewkatoo.pl?id=233310&st=31

Here's an update on the 5 Stages:

Day 1 (4 May)
Stage 1 (123km), flat with last 1km of steep slope. Avg speed: 40+kph (!)
Stage 2 (8km TT) 13min+ with strong head/ cross winds

Day 2 (5 May)
Stage 3 (81km), killer swirling and gusty winds, almost got blown off (!), last 30km super steep uphill climb (worse than Cameron Highlands), humid and hot! Avg speed: 30kph

Day 3 (6 May)
Stage 4 (150km), super tough King of the Mountain stage, rolling hills with 1250m of steep climbs, some 10km of 15% gradient hills (!), sweltering temps of max 44degC (!!), had a small crash, one tire cut, one tire punctured (!!!), last 30km had hypoglycemia, legs and hands shaking, light-headed, almost cannot complete but he made it! Avg speed: 32kph on rolling mountains, 50-52kph on flats, 80+kph on descents, max 82.5kph (!!!!)

Day 4 (7 May) (Last stage)
Stage 5, (115km), another on-going battle against strong headwinds and max 40degC temps... phew! Avg speed: 41.1kph (!)
He's done it!
Bernard has officially completed the Tour of Egat!! :-D