Right, week 2. Had a great week, liked the variety of training, legs felt ok, HR seems fine, the bike feels good. Which made me think....there must be a catch somewhere! I'm worried about week 3
Monday
Fruit day, I don't think so. I know what my name means over there on the island, but let's not exagerate...
Tuesday
AM: did the 6x5 minutes high revs: HR around 160, my lounge was soking wet
PM: 30 secs high revs, 30 easy, great session, HR around 150
Wednesday
2hr Z3, 3 mins revving, 3 mins easy, did 60km, HR varying between 135 and 160, legs tiring after 1.5 hours
Thursday
Shagged my girl
Friday
Couldn't do the AM session, had a conference
PM: 45 mins, 10 secs fast, 20 slow, love this! HR again around 155
Saturday
2 hr Z3, 5 mins revving, 10 mins easy HR around 150, HR160 towards the end, tired legs again in last half hour, did 60km
Sunday
Summer arrived and I got a cold.
Monday, April 28, 2008
Sunday, April 27, 2008
Week 2
An erratic week for training - trying to stick to Dave's plan, but life getting in the way. Hopefully, I've made up the training, but perhaps not quite as Dave might want.
Total:
Mon Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Tues Turbo 45 mins High Cad 100rpm Z2 / Z3
Wed Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Turbo 90 mins x3mins hard/easy Z2 / Z4
Thurs Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Sat Cycle 90 miles, inc 10 repeat climbs of Box Hill (Z4).
6 hours, 45 mins in saddle. (Z3.2 average. HR 133 avr)
Total time in saddle: 12.5 hours
Total:
Mon Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Tues Turbo 45 mins High Cad 100rpm Z2 / Z3
Wed Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Turbo 90 mins x3mins hard/easy Z2 / Z4
Thurs Cycle 8 miles to work High Cadence Z2
Cycle 8 miles home High Cadence Z2
Sat Cycle 90 miles, inc 10 repeat climbs of Box Hill (Z4).
6 hours, 45 mins in saddle. (Z3.2 average. HR 133 avr)
Total time in saddle: 12.5 hours
Monday, April 21, 2008
Week 1
Think I missed the initial day getting myself organised. Also did slightly diff at weekend cos I picked up dave's instructions late. But have tried to focus on a lot of Z3 overall.
Wednesday - cycled 16.6 miles (Z2 to Z3) (8.3 miles x2). To work and back.
Training: 70 mins on turbo, 30 mins Z2, 30 mins Z3.
Thurs - cycled 8.5 miles. Z3/Z4 (Work)
1 hour turbo. 75-80 rpm. Z3 (av hr 145)
Fri - cycled 16.6 miles at 13mph Z3 (Work)
Sat - cycled 70 miles at avg 13.5 mph. 5 hour 15 mins ride. Zone 2 to 5. Inc 6 consecutive climbs of Box Hill (200m) at between 5.5 and 8mph.
Sun - cycled 30 miles at 15mph. 2 hour ride on flat. Zone 3-5.
Total time in saddle on road: 9 hours 43 mins.
On turbo: 2 hours 10 mins.
Also - have found 2 nice training locations.
The inner circle of Regents park, a nice relatively flat 2.8 mile loop recommended by Andy. Good for weekday training, and it's on the way home.
And Box Hill - the steep side. It's a 200m climb with about 4 switchbacks looking down into the valley below - about as close to a col as I think I'll get in SE England. It takes 10 mins to climb, so 10x up that should be close to Toumlat, although I do get to rest in between which I won't in France.
Slept like a baby at the weekend. Thighs sore. Getting used to eating and drinking on the bike.
Wednesday - cycled 16.6 miles (Z2 to Z3) (8.3 miles x2). To work and back.
Training: 70 mins on turbo, 30 mins Z2, 30 mins Z3.
Thurs - cycled 8.5 miles. Z3/Z4 (Work)
1 hour turbo. 75-80 rpm. Z3 (av hr 145)
Fri - cycled 16.6 miles at 13mph Z3 (Work)
Sat - cycled 70 miles at avg 13.5 mph. 5 hour 15 mins ride. Zone 2 to 5. Inc 6 consecutive climbs of Box Hill (200m) at between 5.5 and 8mph.
Sun - cycled 30 miles at 15mph. 2 hour ride on flat. Zone 3-5.
Total time in saddle on road: 9 hours 43 mins.
On turbo: 2 hours 10 mins.
Also - have found 2 nice training locations.
The inner circle of Regents park, a nice relatively flat 2.8 mile loop recommended by Andy. Good for weekday training, and it's on the way home.
And Box Hill - the steep side. It's a 200m climb with about 4 switchbacks looking down into the valley below - about as close to a col as I think I'll get in SE England. It takes 10 mins to climb, so 10x up that should be close to Toumlat, although I do get to rest in between which I won't in France.
Slept like a baby at the weekend. Thighs sore. Getting used to eating and drinking on the bike.
Sunday, April 20, 2008
First week post brailsford
OK so here is what I did this week...
Tuesday -- before I read Dave's thing properly
1 hr 40 mins, 25.87 miles, average speed, average speed 15.7 mph, Elevation Gain +1,699ft
Zone 0 00:16:36
Zone 1 00:15:41
Zone 2 01:40:02
Zone 3 00:38:10
Zone 4 00:58:14
Zone 5 00:43:42
Wednesday - double session day
Part 1 AM on bike in gym - 45 mins with high rev blocks
Part 2 at PM the resevoir -- 50 minutes with 8 min intervals, 10/20 seconds high revs, normlal revs
(HR montor: 28 minutes in Z2 and 22 min in z5 -- nothing in between!! -- it is hard to do accurate HR training outside but this ride was about high revs not HR)
http://trail.motionbased.com/trail/activity/5444659
Thursday - One hour - Z3 on bike in gym
Friday - rest day, did nothing
Saturday - on bike in gym 2 hours zone 3. Revving from bottom of z3 to middle and top as dave described
Sunday - went on club ride, 3hrs 30mins, lots of Z2, 4 and 5 -- hills and some fast group riding
http://trail.motionbased.com/trail/activity/5444668
54.5 miles - average moving speed 15.6mph, 4000ft worth of climbs
Zone 0 00:16:36
Zone 1 00:17:42
Zone 2 01:40:55
Zone 3 00:37.49
Zone 4 00:51.30
Zone 5 00:47:53
Total time "in the shoes" this week = 9hrs 45 mins
(does in the shoes include the shoes you wear on a stationary bike?)
Next week in Kazakhstan from Tuesday but will aim to use hotel gym
Tuesday -- before I read Dave's thing properly
1 hr 40 mins, 25.87 miles, average speed, average speed 15.7 mph, Elevation Gain +1,699ft
Zone 0 00:16:36
Zone 1 00:15:41
Zone 2 01:40:02
Zone 3 00:38:10
Zone 4 00:58:14
Zone 5 00:43:42
Wednesday - double session day
Part 1 AM on bike in gym - 45 mins with high rev blocks
Part 2 at PM the resevoir -- 50 minutes with 8 min intervals, 10/20 seconds high revs, normlal revs
(HR montor: 28 minutes in Z2 and 22 min in z5 -- nothing in between!! -- it is hard to do accurate HR training outside but this ride was about high revs not HR)
http://trail.motionbased.com/trail/activity/5444659
Thursday - One hour - Z3 on bike in gym
Friday - rest day, did nothing
Saturday - on bike in gym 2 hours zone 3. Revving from bottom of z3 to middle and top as dave described
Sunday - went on club ride, 3hrs 30mins, lots of Z2, 4 and 5 -- hills and some fast group riding
http://trail.motionbased.com/trail/activity/5444668
54.5 miles - average moving speed 15.6mph, 4000ft worth of climbs
Zone 0 00:16:36
Zone 1 00:17:42
Zone 2 01:40:55
Zone 3 00:37.49
Zone 4 00:51.30
Zone 5 00:47:53
Total time "in the shoes" this week = 9hrs 45 mins
(does in the shoes include the shoes you wear on a stationary bike?)
Next week in Kazakhstan from Tuesday but will aim to use hotel gym
A week in the lives of....
Quick summary of the cycling I've done this week. First I have to apologise to Dave for being one session behind the rest -- here comes the excuse....had my dad's retirement party on thursday, they didn't allow me to leave early to go cycling. It's the truth!
April
Monday 14th -- recovering from Bias' 40th.
Tuesday 15th -- got me zones wrong, still, did 1 hour 40, moderate/hard intensity 10mins heavy resis/20 mins easy, nearly killed myself, HR was in deep red
Wednesday 16th -- 1 hour, sets of 8 minutes (10sec fast/20 sec recov) hr around 150
Thursday 17th -- no workout
Friday 18th -- 1 hour, 3min high revs/3min easy HR around 150/160
Saturday 19th -- Rest and had my bike checked
Sunday 20th -- 3 hours zone 2&4: 3 x 15 min high revs HR160/165, 45mins easy HR135
April
Monday 14th -- recovering from Bias' 40th.
Tuesday 15th -- got me zones wrong, still, did 1 hour 40, moderate/hard intensity 10mins heavy resis/20 mins easy, nearly killed myself, HR was in deep red
Wednesday 16th -- 1 hour, sets of 8 minutes (10sec fast/20 sec recov) hr around 150
Thursday 17th -- no workout
Friday 18th -- 1 hour, 3min high revs/3min easy HR around 150/160
Saturday 19th -- Rest and had my bike checked
Sunday 20th -- 3 hours zone 2&4: 3 x 15 min high revs HR160/165, 45mins easy HR135
Thursday, April 17, 2008
Sex, lies and handlebar tape
Not my latest training entry, but some background reading I'm doing to immerse myself in the world of pain Lard has just so eloquently described.
It's a biography (same title) of 5 times tour winner Jaques Anquetil. The bit that caught my eye so far was that when he was 19, he won an end of season time trial by cycling 76.8 mile at an average of 26.3 mph! That's an average! I fleetingly touch that speed for about 3 seconds going down a steep hill each day. Anyway lads and lasses - something to aim for.
Oh and he also had an affair with his friend's wife, who he then married. Then had an affair with her daughter, and carried on sleeping with them both in the same house for years, and had a child by her. He then had a child with his stepson's ex wife.
Up to you how inspiring you find that last bit.
It's a biography (same title) of 5 times tour winner Jaques Anquetil. The bit that caught my eye so far was that when he was 19, he won an end of season time trial by cycling 76.8 mile at an average of 26.3 mph! That's an average! I fleetingly touch that speed for about 3 seconds going down a steep hill each day. Anyway lads and lasses - something to aim for.
Oh and he also had an affair with his friend's wife, who he then married. Then had an affair with her daughter, and carried on sleeping with them both in the same house for years, and had a child by her. He then had a child with his stepson's ex wife.
Up to you how inspiring you find that last bit.
Wednesday, April 16, 2008
Dave and the entry of professionalism into our Etape
Since last weekend our preparations for the Etape the Tour have made a dramatic change: Cycling Dave (as we call him) has come into the picture as our personal trainer! And dear me, this guy doens't mock about! It's like being part of that war movie Full Metal Jacket, only Dave doesn't only say things like 'I'm gonna give you three seconds, exactly three fuckin' seconds, to wipe that stupid lookin' grin off your face or I will gouge out your eyeballs and skull-fuck you!' like that Sgt Hartman in the movie, I've got a funny feeling he actually will!!
When we innocently asked for his advice last weekend, he looked us in the eyes and asked us if we 'cunts' were serious about the etape and worth his time... Obviously, scared shitless as we were, we said yes! And there's no way back now.
While we thought, at the start of all this, that we could get away with doing a bit of cycling on a sunday morning and maybe drink a few pints less in preparation for the Etape, now we are involved in Dave's private military training camp. The roads are our killing fields, the bikes are our machine guns, I'm even listening to Slayer again on my iPod to fuel the adrenalin necessary to survive all this. My favourite song 'Reign in Blood' seems all about Dave these days!
Over the next three months our world will be that of Body Mass Indexes, the 6 (war)zones, surviving on fruit alone and checking the colour of our blood red piss every morning! Still, they say cycling is all about 'the Art of Suffering' and that you will learn to appreciate it at some point. There's no room for mercy anymore, we are becoming cyclists!
When we innocently asked for his advice last weekend, he looked us in the eyes and asked us if we 'cunts' were serious about the etape and worth his time... Obviously, scared shitless as we were, we said yes! And there's no way back now.
While we thought, at the start of all this, that we could get away with doing a bit of cycling on a sunday morning and maybe drink a few pints less in preparation for the Etape, now we are involved in Dave's private military training camp. The roads are our killing fields, the bikes are our machine guns, I'm even listening to Slayer again on my iPod to fuel the adrenalin necessary to survive all this. My favourite song 'Reign in Blood' seems all about Dave these days!
Over the next three months our world will be that of Body Mass Indexes, the 6 (war)zones, surviving on fruit alone and checking the colour of our blood red piss every morning! Still, they say cycling is all about 'the Art of Suffering' and that you will learn to appreciate it at some point. There's no room for mercy anymore, we are becoming cyclists!
Tuesday, April 8, 2008
We've been there
2 weeks after Malaga, I found some energy to put some photos online! As you probarly know I was stuck out there for 4 extra days cos Tatiana was having bad luck with her health. At the moment she is still not fully recovered from this and she is still hearing only through one ear. We are happy that we have made the right decision to not fly back on monday. Finally I took the airplane on friday and Tatiana took the bus to Bayonne, from there the thalys to NL in order to arrive after 4 days travelling!
Since this week I felt that I had to do something again, so this evening I went to the gym for some spinning for the first time since Malaga and I felt bad after 1 hour jumping on the bike. This made me realise that I that I need to pick up my trainingsschedule, therefore I promised myself to cycle home every friday afternoon from work, 65 kilometers. So far I still not believe that I can cycle 165 kilometers in a row!
So how are you doing?
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