Training Log Archive: GD44

https://www.trainerroad.com/cycling/rides/27470993...

Washington +4 is 5x7-minute intervals at 105% FTP with 3-minute recoveries between intervals.

The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.

Zone	Zone	Time	Percent	Low	High
1	Active Recovery	00:30:44	41%	0	127
2	Endurance	00:02:31	3.4%	127	173
3	Tempo	00:03:52	5.2%	173	194
	SweetSpot	00:03:38	4.8%	194	219
4	Threshold	00:25:31	34%	219	243
5	V02Max	00:08:45	11.7%	243	277
6	Anaerobic	00:00:00	0%	277	2310

That was hard as my quads were still tired from the previous days' training.

Use this website to create tables: http://tableizer.journalistopia.com/tableizer.php

Event: After Dark 6
 

SWOC Street O - LLandaff North

Quite tired from previous days' activities but had a go anyway.

Nobody would have cleared the 1hr score course as Duncan (planner) said at the start. So it was a strategic race.

I decided to go clockwise which was probably the right way but I got a little greedy and picked up a twenty pointer which was a little out of the way. I should have dropped it and gone around the top of the map.

Pos	Name	Age	Club	Pts	Time	Penalty Points	Total
1	Richard Cronin	M21	NGOC	480	59.06	0	480
2	Mark Ponsford	M21	SWOC	480	59.1	0	480
3	Mark Saunders	M55	SWOC	470	60.25	10	470
4	Gary Davies	M40	SWOC	430	58.23	0	430
5	Martyn O'Driscoll	M35	MDC	460	62.59	30	430
6	Alice Bedwell	W55	SWOC	380	58.06	0	380
7	Nick Dallimore	M60	SWOC	380	59.2	0	380

Congrats to Rich Cronin who nailed the route choice.

MDC Tuesday Night Run - Blaenavon

First of the Summer Runs and my headtorch wasn't required!

Big turnout. Two groups. I was lagging at the back of the faster group - my legs were surprisingly heavy after the FTP test the night before.

1:12:54 Strava Moving Time

20min FTP Test. New FTP = 231W (previously 214W on Feb 19th & 212W on Jan 5th). 9% increase in almost 3 months.

Also new PBs for 10m, 15m, 20m and 30min:

10min - 250W
15min - 248W
20min - 244W
30min - 220W

https://www.trainerroad.com/cycling/rides/26340533...

Delighted with this particularly as I was a little tired after yesterday's MBO as well. The training on the turbo trainer is beginning to pay off! My chain came off early in the 20min window too which probably had a tiny impact.

	Power Zone	Low (W)	High (W)	Time	%
1	Active Recovery	0	127	23:32	39.2
2	Endurance	127	173	08:30	14.2
3	Tempo	173	194	00:08	0.2
	Sweetspot	194	219	01:22	2.3
4	Threshold	219	243	14:14	23.7
5	VO2 Max	243	277	11:44	19.6
6	Anaerobic	277	2310	00:31	0.9

Event: Winter Short Score 4 MTBO Score
 

BM MBO Event #4 - Trellech (The Narth) - Small Area Format

Lovely spring like day. Sunny but with a little chill if there was a breeze.

Results: http://www.bmbo.org.uk/images/event/0c6ef117180c86...

Finished 5th with 441 pts behind Ifor (480), Henry Kingston (458), Mark Morgan & Ian Cartwright (450). I collected 450 but lost 9 points as I came back 7 mins late to get a 10 pointer - just about worth it!

I decided to do the reds first as there was a 30 pointer nearby which involved a big drop and ascent. Nice to get these out of the way early.

S>13: OK but there was a better route choice which would have avoided some ascent. 17s slower than MM
13>19: OK but 39s slower than MM. Ifor raced past me on the ascent! I decided to drop a red 10 pointer at this point as Sion James did suggest that clearing the course would be unclearable.
19>21: 40s slower than MM. OK but I should have one for CP17 (20 pointer) but I failed to see it until after the race!
21>23: I had some uncertainty here and lost some time. I was fifth fastest on this leg. :-(
23>1: My original plan was to collect the remaining red CPs clockwise but this would have entailed a horrible muddy climb so I changed to anti-clockwise. The added bonus was that I'd finish on the reds near the furthest blue from the start. OK. Still lost a minute to Ifor and Ian Cartwrtight.
1>11: OK. 2nd on this leg behind Ifor. He led me into the control and out.
11>9: OK as again followed Ifor. I would have shot past it had Ifor not stopped.
9>7: As above
7>5: Ifor raced ahead from me at this point and I lost visual contact. Lost over a minute to him.
5>3: Another minute lost to Ifor! But i did have to remove a layer as I was overheating after the climb.
3>4: Only 2s slower than Ifor!
4>6: 41s slower than Ifor.
6>8: 35s faster than Ifor - miracles do happen! :-)
8>2: 42s slower than Ifor.
2>24: Ifor chose to go for #22. I made a mistake on this leg and went 50m down a wrong track and had to double back. 3rd on this leg.
24>20: OK. Second on this leg.
20>22: OK.
22>14: Totally cocked this up by making a parallel error. Lost 6 mins. :-(
14>18: OK
18>16: OK
16>12: This was a lot stickier and slower going than I had anticipated.
12>10: I arrived at 12 on 2hrs 57s and decided to gamble going for CP10 as I thought the penalty might be less than the value (10 pts) of the CP. I was right but only acquired 1 point nett!
10>F: OK. Made the gamble slightly worthwhile!

Enjoyable event although I was a bit peeved at having missed CP17 (20 pointer) on the map and making the parallel error. The parallel error cost me a joint third place (in terms of points).

Congrats Ifor!

Collecting 2 CPs for Sion James.

Walk with Dawn

Up River Ely from CIWW

On my own as Nick Dallimore started before me (and there's no chance of me catching him in a K1!) and others started a few minutes later.

Probbaly the furthest that I've paddled up the river due to the high flow conditions.

Down the River Ely

Far easier with the flow as you can tell from the HR and time!

MTB maintenance afternoon

Changed disc pads front and back to Nukeproof (Avid Elixir) - let's see how they get on compared to Avid's which are twice as expensive.

Replaced the tyre on the rear as the wall had deteriorated so badly that the tube (I thought I was running tubeless) had poked through. Changed it to a Racing Ralph with snakeskin from when I pulled them off in about 2015/16! They were surprisingly leaky and took a while to seal.

I had the original tubeless front wheel that came with the bike (I swapped them for Hope Hoops) and tried putting on Racing Ralph Cyclocross tyres on them. After a few issues I managed to make them tubeless too. Tyre is a Racing Ralph Performance Line (mid level) 33-622 28x1.30 700x33C. 380g. DC Compound. Art-No. 11600263.02 HS425, B/B-SK

I left both wheel/tyre combinations on their side overnight (after flipping them several times during the evening) and was delighted to find both were fully inflated the following morning.

Planned to do something but never got round to it!