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.
Sunday, May 18, 2008
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.
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