Regular readers (that’s probably just me ;-) will notice that there’s very little exercise being done this week, so let me explain. I’m working in Canberra this week, and since the office is a 10min walk from my hotel, there’s little opportunity to get a big cycle in. Secondly, I’m following a fairly simple training principle: give your body time to adapt. The principle is: do 3 weeks of training, then ease back for a week to let your body consolidate the gains made in those 3 weeks. That’s the best way to avoid injuries & overtraining.

Another injury-free tip is to increase your distance OR your speed by 10% per week, but not your distance AND your speed. So far I haven’t been sticking to this very well:

Jan 12-18: 32km

Jan 19-25: 60km

Jan 16- Feb 1: 85km

R: 3.2km – W: 2 sessions – Row: 1km