I just wanted to share a story with you all.
Today when I sat down for my morning poo, my son Albert entered the toilet, saw what I was doing, crouched down and started doing likewise. Over the next few minutes we shared the the anticipation, the pain, the ecstasy - and the relief when it was all over. Then as we left the bathroom hand-in-hand to go and get his mother to clean up the mess on the floor, we exchanged a fleeting glance which lasted no more than a second - but what passed between us in that second was an understanding that we now had an eternal bond - and no matter what happened from then on, that bond would never be broken.
My friends, you are about to embark on the biggest poo of them all - no matter what happens, whether ulitimately you feel pain, proud, ashamed or cheated, remember that you did it together as friends. That is worth more than anything, that is what will keep you going and that is more than Cycling Dave can ever teach you.
Good Luck
Bodger aka Bias aka Toby
Friday, June 20, 2008
Friday, June 13, 2008
some bloke at the BBC did the etape route and this is his report, there is also some stuff on what to wear eat etc.
http://www.bbc.co.uk/dna/606/A37115633
http://www.bbc.co.uk/dna/606/A37115633
Monday, June 9, 2008
The Italian lakes
Italy is a hilly country.
Had a mixed week but focused on the hills.
Ride one --- 100k ride including about 17km uphill at around 7%
Ride two --- an hour recovery ride -- pissing about really
Ride three --- 2hr 10% hill ride --- hard but good, lots of steep bits and hairpins
Ride four --- 115km including a 20km climb
Ride five --- 7 hours including the Mottarone (a giro Cat 1 climb) --- 19km hill which was hard but good despite the torrential rain. However, I was the defeated by the second cat 1 climb that day. I only got 3/4 of the way up. I have an armful of excuses (it was raining, it was getting late, i had no water and as it was the last day I had run out of energy food so just had a banana ) but it was a dissapointing end and makes me fear the Hautacam.
Things I have learned from my week in Italy
1) dont put sun tan lotion on your forehead --- you just sweat it in to your eyes
2) take a nurofen for the last couple of hours
3) on big hills you need to eat so much more than normal riding. I plan to have three of four bars and gels saved for each of the etape climbs
4) I need to fit in a couple more low cadence 2hr grinders at the gym
5) Hairpins are great it's the long drags that stretch high above you that are the demoralising bits
Had a mixed week but focused on the hills.
Ride one --- 100k ride including about 17km uphill at around 7%
Ride two --- an hour recovery ride -- pissing about really
Ride three --- 2hr 10% hill ride --- hard but good, lots of steep bits and hairpins
Ride four --- 115km including a 20km climb
Ride five --- 7 hours including the Mottarone (a giro Cat 1 climb) --- 19km hill which was hard but good despite the torrential rain. However, I was the defeated by the second cat 1 climb that day. I only got 3/4 of the way up. I have an armful of excuses (it was raining, it was getting late, i had no water and as it was the last day I had run out of energy food so just had a banana ) but it was a dissapointing end and makes me fear the Hautacam.
Things I have learned from my week in Italy
1) dont put sun tan lotion on your forehead --- you just sweat it in to your eyes
2) take a nurofen for the last couple of hours
3) on big hills you need to eat so much more than normal riding. I plan to have three of four bars and gels saved for each of the etape climbs
4) I need to fit in a couple more low cadence 2hr grinders at the gym
5) Hairpins are great it's the long drags that stretch high above you that are the demoralising bits
Friday, June 6, 2008
Bike problem
Called with Transavia today to book a box for my bike on the plane....totally booked!
Right, minor detail, can't bring my bike. Help?
Right, minor detail, can't bring my bike. Help?
Sticking to the plan
Yes, my life is still controlled by Cycling Dave.
Followed the plan last week, can't be bothered to fill in the day to day plan anymore (does anybody read this?), so just a brief summary. Tortured my legs on the two-hour grinding session, did it in the gym, pain from ankles to thighs, didn't recover until days after. As mentioned before, discovered some Dutch mountains, so went there again last sunday, love riding uphil, unfortunately my bike doesn't feel the same way. Something with my 'lagers' (that's dutch, don't know the word) the thingy inside the cranck thing, of course you'll understand. It makes a funny ticking sound.... so will have to fix it.
All the work does seem to pay off, I'm died tired all the time, but still, feeling stronger every time on the bike.
Received the confirmation from the Etape-people this week, it's on.
Followed the plan last week, can't be bothered to fill in the day to day plan anymore (does anybody read this?), so just a brief summary. Tortured my legs on the two-hour grinding session, did it in the gym, pain from ankles to thighs, didn't recover until days after. As mentioned before, discovered some Dutch mountains, so went there again last sunday, love riding uphil, unfortunately my bike doesn't feel the same way. Something with my 'lagers' (that's dutch, don't know the word) the thingy inside the cranck thing, of course you'll understand. It makes a funny ticking sound.... so will have to fix it.
All the work does seem to pay off, I'm died tired all the time, but still, feeling stronger every time on the bike.
Received the confirmation from the Etape-people this week, it's on.
Wednesday, June 4, 2008
the longest ride of my life
Last week went well. Pretty much fitted everything in - but instead of a 3 hour and 4 hour ride on Sat and Sun, I did an 8 hour ride and then a 1.5 hour ride. Dunno why.
But managed a 112 mile ride in 8 hours (6 hours 50 mins moving). Which averaged about 16.4 mph over the journey when moving. Then did 27 miles next day warm down.
Back in the saddle tonight. Should be going to a l'etape meeting tomorrow night to find out more, hopefully will see Fran there.
Oh, and my race number arrived in the post. In the guide it mentions how many people underestimate the itinerary of l'etape, which I take to mean 'don't realise how hard it is...'
But managed a 112 mile ride in 8 hours (6 hours 50 mins moving). Which averaged about 16.4 mph over the journey when moving. Then did 27 miles next day warm down.
Back in the saddle tonight. Should be going to a l'etape meeting tomorrow night to find out more, hopefully will see Fran there.
Oh, and my race number arrived in the post. In the guide it mentions how many people underestimate the itinerary of l'etape, which I take to mean 'don't realise how hard it is...'
Monday, June 2, 2008
Doing well
Yes, a small message that I am still alive!!! I am doing well, trying to stick more or less to trainingschedule! I am doing my kilometers on the bike and paying attention on eating and drinking while racing. So far it goes smooth on the flat, they only thing is that I am a little bit worried for the real climbs cos I am noticing my 84 kilo doesnt help me that much. Aiming on loosing 2 or 3 extra kilo, can do no more.
Next weekend forecasting to do 220 kilometers, with two stops and a climb at the end.
Next weekend forecasting to do 220 kilometers, with two stops and a climb at the end.
Tuesday, May 27, 2008
Hello zone-5 and the Dutch mountains
Oh yes, this week was the introduction of the highly anticipated zone-5 sessions! Eyes and mouth wide open, tongue nearly touching your chest, sweating like hell; it's the real cycling experience! Dave's training camp seems to start working, getting fitter and stronger. No way I'm shaving my legs though.
Wednesday
2 hours zone 3 on bigger gear: progress is here! Did it on a bigger gear with higher revs, felt pretty pleased with myself, painful but rewarding. HR in zone 4
Thursday
Only did the PM session: was great, this is what I like: in the gym, for an hour, going absolutely crazy on the bike, revving away, 3x 10 minute sprint intervals on a big gear, sweating like (I can't think of a new comparison) HR touched zone 5
Friday
Don't do fruit, but did the 30 minute revving on a low gear, HR in zone 3 and 4
Saturday
Went to the beach, sorry
Sunday
I discoverd Dutch mountains!! Went all the way south and yes, there they were, lots of hills, not big ones, but still, did about 8/9 climbs in a 4 hour ride, did around 90 kms, didn't look at HR, was enjoying the scenery. Swallowing energy bars every half hour.
Wednesday
2 hours zone 3 on bigger gear: progress is here! Did it on a bigger gear with higher revs, felt pretty pleased with myself, painful but rewarding. HR in zone 4
Thursday
Only did the PM session: was great, this is what I like: in the gym, for an hour, going absolutely crazy on the bike, revving away, 3x 10 minute sprint intervals on a big gear, sweating like (I can't think of a new comparison) HR touched zone 5
Friday
Don't do fruit, but did the 30 minute revving on a low gear, HR in zone 3 and 4
Saturday
Went to the beach, sorry
Sunday
I discoverd Dutch mountains!! Went all the way south and yes, there they were, lots of hills, not big ones, but still, did about 8/9 climbs in a 4 hour ride, did around 90 kms, didn't look at HR, was enjoying the scenery. Swallowing energy bars every half hour.
Monday, May 26, 2008
Last week was a bit of a disappointment. After the joys of the Dartmoor Classic I did the indoor/turbo stuff as prescribed but instead of a weekend of cycling and did my alternative to fruit days -- diarrhoea days. These days comprise eating nothing and going to the loo every hour. Not great for fitness but I lost a KG at least. This week I have had a conference in London and the in laws visiting so moved the schedule around a bit but just have the two turbo sessions to do today to complete the tasks.
Friday -- attempted the 2hr z3 outdoors, 65km. It is hard to maintain z3 when you cant control the traffic, terrain. Got behind a good club rider for an hour which help. In the end did 2.5 hrs.
Stick to 2hr z3 indoors next time
Saturday -- 4hrs, v. hilly route, 95km
Sunday --- club run in wind and rain, moderately hilly, 4hrs, 85km
Despite lots of cycling with the club I still think I am very poor at group riding and decending (the rain didnt help much). We started as a group of about 12 but the rain and two broken chains reduced the group to 6. I was the youngest of this group with 48 being the next age up --- there were two guys in the seventies! Never mind about being that fit at their age --- i'd like to be that fit now!
Two indoor sessions to do today.
Friday -- attempted the 2hr z3 outdoors, 65km. It is hard to maintain z3 when you cant control the traffic, terrain. Got behind a good club rider for an hour which help. In the end did 2.5 hrs.
Stick to 2hr z3 indoors next time
Saturday -- 4hrs, v. hilly route, 95km
Sunday --- club run in wind and rain, moderately hilly, 4hrs, 85km
Despite lots of cycling with the club I still think I am very poor at group riding and decending (the rain didnt help much). We started as a group of about 12 but the rain and two broken chains reduced the group to 6. I was the youngest of this group with 48 being the next age up --- there were two guys in the seventies! Never mind about being that fit at their age --- i'd like to be that fit now!
Two indoor sessions to do today.
Monday, May 19, 2008
The feeling of guilt
Yes, not a good week. As far as cycling goes that is, cos besides that, it was a great week, with good drinks, good food, good clubs, good people. Go to Oslo if you get the chance!I'm not even gonna bother putting my training week results here, it's too embarrasing. I know Dave, I am not worthy, but I'll do better this week. Promise.
Sunday, May 18, 2008
Training paying off
Another complete week's training:
Wed - 1 hour up and down the hills of Crystal Palace + 45 mins on the flat.
Avg speed 13.5 mph. 24 miles. Z2 / Z3. + 30 mins turbo Z3
Thurs - 1 hour 25 mins on the flat.
Avg speed 18.9mph, Z3. 27 miles
Sat - 2 hours 30 mins up and down Muswell Hill and beyond - but still mainly Z2.
Avg speed 14.7 mph. 36 miles.
Sun - just under 6 hours. Mainly flat.
Avg speed 16.9mph. Z2/Z3. 100 miles.
Nice to be sure I can do the distance, and also weird in that I felt stronger and was faster in second 50 miles than first.
Total 187 miles on road (+ 32 miles to work and back + 30 mins turbo).
Now I need to get fit enough to be able to do it over mountains...and on a hot day.
Wed - 1 hour up and down the hills of Crystal Palace + 45 mins on the flat.
Avg speed 13.5 mph. 24 miles. Z2 / Z3. + 30 mins turbo Z3
Thurs - 1 hour 25 mins on the flat.
Avg speed 18.9mph, Z3. 27 miles
Sat - 2 hours 30 mins up and down Muswell Hill and beyond - but still mainly Z2.
Avg speed 14.7 mph. 36 miles.
Sun - just under 6 hours. Mainly flat.
Avg speed 16.9mph. Z2/Z3. 100 miles.
Nice to be sure I can do the distance, and also weird in that I felt stronger and was faster in second 50 miles than first.
Total 187 miles on road (+ 32 miles to work and back + 30 mins turbo).
Now I need to get fit enough to be able to do it over mountains...and on a hot day.
Tuesday, May 13, 2008
Riding behind the leader
Did pretty much what Andy this week.
Exceptions were a falling heart rate the harder I cycled (mine went up, I think that makes me normal but in this game you can never be sure), paying for the ferry half way through our 44 mile ride (I didn't and which Andy forget to mention - ferry avg speed about 3mph) and having a markedly cheery response to the news that we had just done a 7 mile detour during the Dartmoor sportive, down and back up one huge hill, cos we got lost (as you may have guessed I did not reposnd in quite this way - as a 63 mile hell ride turned into a 71 mile hellier one).
I am a finely balanced cycling machine, and had I known I would be riding an extra 10% race distance I would have done those early 20% hills at 1.2 rather than 1.3 miles per hour.
Finished about 10 mins behind Andy - we both got bronze medals, but only comfort is that without the detour, we likley may have both got silver, which was the standard rode by the cycle club around the course. Andy may have sneaked a gold.
Exceptions were a falling heart rate the harder I cycled (mine went up, I think that makes me normal but in this game you can never be sure), paying for the ferry half way through our 44 mile ride (I didn't and which Andy forget to mention - ferry avg speed about 3mph) and having a markedly cheery response to the news that we had just done a 7 mile detour during the Dartmoor sportive, down and back up one huge hill, cos we got lost (as you may have guessed I did not reposnd in quite this way - as a 63 mile hell ride turned into a 71 mile hellier one).
I am a finely balanced cycling machine, and had I known I would be riding an extra 10% race distance I would have done those early 20% hills at 1.2 rather than 1.3 miles per hour.
Finished about 10 mins behind Andy - we both got bronze medals, but only comfort is that without the detour, we likley may have both got silver, which was the standard rode by the cycle club around the course. Andy may have sneaked a gold.
Jesus Christ - how much longer!
Tuesday - rest
Wednesday
2 hours grinding and fueling like a motherfucker.
On a bigger gear, rpm around 70, tough one.
Thursday
1.5 hours, did the two 15 min sessions as if I was riding the Tourmalet, sit down and grind again! Liked it. Sore legs though, HR in zone 4
Friday: rest
Saturday
3 hours with the 8 x 5 mins Z4, did 90 kms, didn't look at HR, felt good
Sunday
4.5 hours, went from west to east Holland, did 120 kms, no hills but hopefully 75 kms of wind makes up for that. Legs were killing me afterwards, so I turned to the bottle, had a few beers to compensate my carbs loss.
Monday: had a bbq
Wednesday
2 hours grinding and fueling like a motherfucker.
On a bigger gear, rpm around 70, tough one.
Thursday
1.5 hours, did the two 15 min sessions as if I was riding the Tourmalet, sit down and grind again! Liked it. Sore legs though, HR in zone 4
Friday: rest
Saturday
3 hours with the 8 x 5 mins Z4, did 90 kms, didn't look at HR, felt good
Sunday
4.5 hours, went from west to east Holland, did 120 kms, no hills but hopefully 75 kms of wind makes up for that. Legs were killing me afterwards, so I turned to the bottle, had a few beers to compensate my carbs loss.
Monday: had a bbq
Sunday, May 11, 2008
The week
Tuesday --- rest day
Wednesday - 2 hours, z3. Did it in the gym sweated like a bastard. I quite like 2hr z3.
Thursday -- supposed to do the 1.5, with 2 x 20 min hills but took antihistamine before the session as it was a hot day. Did warm up and first 20 minutes of hill but could not get in to z4. In fact I was on the highest gear and pushing like f*** but my heart rate was dropping. Thought that was too weird so stopped after 45min.
Friday - rest day
Saturday - 3 hr ride with Matt. 3hrs - 44 miles - z2 (50mins) z3(30mins) z4(25mins) z5(9mins)
Sunday - monster, horrendous, hilly, hot ride - 5hrs - 71 miles includng hills at 20-25% - 7400ft of climbing. z2(80mins) z3(75mins) z4(75mins) z5(50mins)
Wednesday - 2 hours, z3. Did it in the gym sweated like a bastard. I quite like 2hr z3.
Thursday -- supposed to do the 1.5, with 2 x 20 min hills but took antihistamine before the session as it was a hot day. Did warm up and first 20 minutes of hill but could not get in to z4. In fact I was on the highest gear and pushing like f*** but my heart rate was dropping. Thought that was too weird so stopped after 45min.
Friday - rest day
Saturday - 3 hr ride with Matt. 3hrs - 44 miles - z2 (50mins) z3(30mins) z4(25mins) z5(9mins)
Sunday - monster, horrendous, hilly, hot ride - 5hrs - 71 miles includng hills at 20-25% - 7400ft of climbing. z2(80mins) z3(75mins) z4(75mins) z5(50mins)
Monday, May 5, 2008
I hunt alone, I cycle alone
Following Dave's instructions like a maniac: not cycling one minute more, or less. Did 'm all this week:
Wednesday, Queens Day
don't worry about drink driving, works great!
did the 2 TT's, almost 50 km, HR 160+
Thursday, the day after
Ok, maybe it doens't work with alcohol
Still, did the two hours, built those engines, HR top Z3 160, was as you say 'sweating like a sex offender', people looking at me in a funny way when carrying all my drink bottles, apples and energy bars into the gym
Friday, worked and drove my motorbike, so much more fun!
Saturday,
tried to do the non-existing rolling route, hope strong winds count as well, did the 3 hours with 6x5 min sprints, felt good, low resistance but constant high revs, did over 90 km, had pancakes and energy bars
Sunday
4 hours on my black monster on a sunny sunday morning. Had some interesting conversations with myself, pedalled easily at Z2, did 105 km, didn't look at my HR, just looked at the girls running by, didn't fuel enough, head ache in the evening.
Monday,
Will do the 1hr ride tonight, aim for 2 TT's at 95/100 rpm, not sure if my legs agree though
Wednesday, Queens Day
don't worry about drink driving, works great!
did the 2 TT's, almost 50 km, HR 160+
Thursday, the day after
Ok, maybe it doens't work with alcohol
Still, did the two hours, built those engines, HR top Z3 160, was as you say 'sweating like a sex offender', people looking at me in a funny way when carrying all my drink bottles, apples and energy bars into the gym
Friday, worked and drove my motorbike, so much more fun!
Saturday,
tried to do the non-existing rolling route, hope strong winds count as well, did the 3 hours with 6x5 min sprints, felt good, low resistance but constant high revs, did over 90 km, had pancakes and energy bars
Sunday
4 hours on my black monster on a sunny sunday morning. Had some interesting conversations with myself, pedalled easily at Z2, did 105 km, didn't look at my HR, just looked at the girls running by, didn't fuel enough, head ache in the evening.
Monday,
Will do the 1hr ride tonight, aim for 2 TT's at 95/100 rpm, not sure if my legs agree though
It's all about the bike
Week three was pretty much as prescribed by cyclng Dave.
Wednesday --- 90 minutes, with two 20 minute z4/z5 hard riding. Gel between sections
Thursday -- 120 minutes -- Zone 3 pushing to the upper limit of z3 in three different sections.
(didnt bring enough food on this one and bonked at 95 minutes -- quick jump off the bike for a banana -- last 20 minutes were then hard)
Friday - rest
Saturday -- 3 hours, rolling ride on new bike, mostly z3 but some Devon hills helped with the 6 x z4/z5 sections - 1 gel, 1 power bar, 1 iso gel -- not enough food and started to lose it on the run in home
Sunday --- 4 hours, rolling/hilly ride - 60 miles- probably too much z4 and 5.
2 x gels, 1 x power bar, 1 x iso jelly
Monday --- 60 minutes z3.
Warm up then two 20 minutes z3 sections. Legs were tired from Sunday and it was a struggle to get in to then maintain z3 but did it all.
I hope tomorrow is a rest day.
Wednesday --- 90 minutes, with two 20 minute z4/z5 hard riding. Gel between sections
Thursday -- 120 minutes -- Zone 3 pushing to the upper limit of z3 in three different sections.
(didnt bring enough food on this one and bonked at 95 minutes -- quick jump off the bike for a banana -- last 20 minutes were then hard)
Friday - rest
Saturday -- 3 hours, rolling ride on new bike, mostly z3 but some Devon hills helped with the 6 x z4/z5 sections - 1 gel, 1 power bar, 1 iso gel -- not enough food and started to lose it on the run in home
Sunday --- 4 hours, rolling/hilly ride - 60 miles- probably too much z4 and 5.
2 x gels, 1 x power bar, 1 x iso jelly
Monday --- 60 minutes z3.
Warm up then two 20 minutes z3 sections. Legs were tired from Sunday and it was a struggle to get in to then maintain z3 but did it all.
I hope tomorrow is a rest day.
Thursday, May 1, 2008
Monday, April 28, 2008
Week 2, the Dutch version
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
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.
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.
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