FITNESS FANATICS: JAMES BIRRELL
James Birrell and his pals have taken a more serious approach to this year's Etape, enlisting the help of Pure Sports Medicine performance coach David Smith to get them into shape for July.
Name: James Birrell
Age: 37
Height: 183cm
Weight: 95kg
Years cycling: 16
“I started racing when I was 21 – I used to do criteriums back home in Sydney – but then I got into rugby so cycling went on the backburner for a while. My build is not great for going up mountains. I started at 99kg and am down to 95kg but the target weight is 90kg. It took a little while to get the cycling muscles back but the big shoulders [from rugby] are gradually going.
“This will be my fourth Etape. Last year it took 10h 30m and I can't say it was pleasurable – the heat made a big difference.
“Training seemed like a chore previously but now there is a goal for each session and it's a lot more fun. We are riding well as a group and getting faster. We used to go out with a target distance in mind, but now we go out with specific instructions – you have to think, and you have to work with the other guys in the team. It brings you a lot closer to the other guys you are training with.
“We have had our muscle and bone structure checked and a 4k static bike test every two months, and a nutritionist who has focussed on keeping sugar levels constant throughout the day.
“I do three rides, two sessions in the gym and either a swim or easy ride every week. After the first few weeks, I thought 'why am I doing all this?' but I've enjoyed the fact that you do see improvements. The whole six months has gone so much quicker than last year.”
PERFORMANCE PROGRESSION
| Date | 10/07 | 2/08 | 4/08 | 6/08 | Body weight | 98.1kg | 99.1kg | 97.7kg | 96.3kg | Chest | 111.3cm | 112cm | 109.7cm | 110.2cm | Hips | 107.5cm | 108.2cm | 106.3cm | 105.3cm | 4k TT | 04:45 | 04:44 | 04:30 | 04:16 |
THIS WEEK'S TRAINING
Monday: 50 mins @ 80rpm plus 30 mins @ 125-130rpm (60 seconds easy every 4 mins)
Tuesday: Gym session focussing on strength work
Wednesday: 3 mins hard @ 95rpm (4k TT pace) plus 3 mins moderate pace, 10 sets
Thursday: 50km steady pace @ 90rpm
Friday: 30 mins easy am, easy swim pm
Saturday: 125km steady pace @ 95rpm
Sunday: Rest
www.puresportsmed.com
