A China Man's Ironman – Adrian Li's Journey to an Ironman An Ironman Training Diary for Ironman Western Australia

Training for Ironman Busselton Week 7 9/30

Week 7 (9/30) Rest week Planned Work out Intensity Zone Actual Work Out
Monday Rest & Fast
Tuesday Swim: 2KM 2,3 Swim 2KM
Wednesday Bike: 1 HR 3,4 Bike 30 mins
Thursday Tempo Run 25 mins @ 5.20 Pace 10min WU/CD 2,3  Off
Friday Swim: Steady swim 2KM 3,4  Off
Saturday Bike: 130KM 2,3  Bike: 75KM 5KM Run: INJURED
Sunday Run 15KM 2,3 REST

Despite my rest week I still felt tired in this week. I think, given the combination of starting an internet company Qraved and Ironman training I had neither time to rest my mind or my body. Although the week started well with a decent 2KM swim – a combination of waking up late and general tiredness again forced me to rest up. I promised that I would make it up with a long weekend.

We had a great turn out at our long brick weekend with buddies Adrian, Doli, Eka and Azlan all joining for the long ride. I’d planned a 120K + a 5 K run for the weekend and was feeling good. The first 45KM went down easily – clocking a easy 30KM/H and avg. HR of just 135. So decided to turn it up for the next 45KM. However as we hit 50 the first of our accidents began. Eka hit a spanner on the road and blew his tire. Next just as we were heading off Azlan broke his chain. 2 men down. We decided to head on with our training but decided to train in Icon – a residential area which was likely to be safer.

We decided to stay in here for 3o mins – it was great training head down and in TT picked up speed to avg. 33KM/H + however just as we hit the last lap and were going to head out disaster  struck. Tucked into aero position with my right hand fiddling with my goo gel – a car appeared in a T-Junction without stopping. Panicking I reached for my left break (my only available hand) and propelled myself over my bike head over heels.

It all happened in an instant but my immediate reaction was oh $hit i’ve done it again – a flashback to 2006 when I broke my wrist just 4 weeks before UK ironman. Fortunately I got back up did a quick check – it seemed to be just surface injuries with a banged up knee. Z3D didn’t fare so well the left part of my Aero base bar was ripped and my front wheel had a slight tear.

In the end I have to be thankful both that I have not seriously injured myself and also for the very generous help from Adrian and Doli who helped get the driver, and forego part of their training to get me back on my feet. I’m also very grateful for the kind biking community who helped with the betadine and all their kind words and attention.

It’s a funny way of looking at it but at the same time I am slightly relieved. I felt that I was somewhat due for an accident – I had been relatively accident free for quite a while and believing that good things will always follow bad luck I’m hopefully that this is just a bump along the road to my Ironman.

I’ll be off training for a few days but hopefully back in shape for the upcoming weekend where i’ll be attempting my first 130KM!

Road Rash Road Rash 2 Road Rash 3 Z3D with a broken arm


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