Getting back up to speed…….

Goalspecific’s head coach – Fran upped the distance as her rehabilitation continues at the Goodwood Duathlon. This is an excellent race by the way – traffic free venue, really good spectating, well organised and good value.

The format was 4km run/40km bike/8km run. So the strategy for Fran was easy into the first 4k to warm the ankle up, solid bike and even paced second run. This is all about continuing to build the speed endurance work. Fran has been putting in some good training runs with speed based intervals building up to 15mins but we are still a way from holding a sustained race pace effort. But progress continues….

So very pleased to see Fran coming in off the first 4km in 15min45sec – 2nd place at the end of the first run just a few seconds from the lead. It was also a good opportunity to put the Planetx EXO3 through its paces for the first time and…… it shifts. At this stage in the season there is still a lot of fine tuning to do with bike speed but a not too shabby 1hr4min 40km tt effort (which Fran afterwards described as a controlled effort) put her in a 3min lead off the bike. Perhaps most pleasing was the 35min even paced 8k to finish which meant a 1hr56min finish and a first win since the surgery in a very competitive race with the girl in second just a minute back at the end. All good news and the first trophy in 20 months – all in all a very happy head coach at Goalspecific!

Ade