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Training Log Archive: GD44

In the 7 days ending Mar 1:

activity # timemileskm+m
  Cycling - turbo 3 3:30:00 58.92(3:34) 94.83(2:13)
  Commute8 3:07:39 43.16(4:21) 69.46(2:42) 144
  Conditioning3 1:49:10 6
  Running2 1:17:23 9.51(7.4/h) 15.3(11.9/h) 75
  Walking1 33:01 1.29(2.3/h) 2.08(3.8/h) 25
  Total14 10:17:13 112.89 181.68 250
  [1-5]12 8:28:03

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MoTuWeThFrSaSu

Sunday Mar 1 #

5 PM

Cycling - turbo 1:30:00 intensity: (4:54 @1) + (1:18:06 @2) + (7:00 @3) 32.52 km (2:46 / km)
ahr:117 max:127

https://www.trainerroad.com/app/career/garydavies4...


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:04:5400:04:545.4%1143
2Endurance01:18:0601:18:0686.8%143198
3Tempo00:07:0000:07:007.8%198229
 Sweet Spot00:00:00 0.0%229247
4Threshold00:00:0000:00:000.0%247276
5VO2 Max00:00:0000:00:000.0%276315
 Anaerobic00:00:00 0.0%3153000


Description
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Goals
Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.

As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.

Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.

Saturday Feb 29 #

2 PM

Walking 33:01 [3] 2.08 km (3.8 kph) +25m

Friday Feb 28 #

7 AM

Commute 27:22 [1] 10.64 km (2:34 / km) +7m 2:34 / km
ahr:128 max:141

RTW

Full waterproof top and bottoms needed!

Noted that my HR is higher than normal for this ride and I wasn't pushing harder than normal. Perhaps I have an underlying lurgy? Will see what my HR will be in the evening commute.



5 PM

Commute 3:09 [1] 0.62 km (5:05 / km) +18m 4:28 / km
ahr:83 max:106

Work to pub (platform)

9 PM

Commute 27:29 [1] 9.31 km (2:57 / km) +28m 2:54 / km
ahr:100 max:126

Pub to home

Avoided the lower reaches of the Taff due to flooding.

Thursday Feb 27 #

6 PM

Cycling - turbo 1:00:00 intensity: (5:18 @1) + (50:29 @2) + (4:13 @3) 30.63 km (1:58 / km)
ahr:112 max:125

https://www.trainerroad.com/app/career/garydavies4...

Forced myself to get onto the turbo as I didn't really fancy it. However I knew I was away on the weekend so had to fit in the mid-week training.


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:05:1800:05:188.8%1143
2Endurance00:50:2900:50:2984.1%143198
3Tempo00:04:1300:04:137.0%198229
 Sweet Spot00:00:00 0.0%229247
4Threshold00:00:0000:00:000.0%247276
5VO2 Max00:00:0000:00:000.0%276315
 Anaerobic00:00:00 0.0%3153000


Description
Beech is 60 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Goals
Endurance workouts are aimed at improving your aerobic power production capabilities in a steady, low-stress manner.

By training your endurance muscle fibers to better utilize oxygen to metabolize fat as fuel, your muscles can spare sugar stores for more intense efforts.

This long/slow approach to fostering aerobic capabilities is the lighter, kinder alternative to high-intensity repeats, but both approaches target many of the same adaptations.

Try to keep your spin above 85rpm, preferably above 95rpm.

Wednesday Feb 26 #

8 AM

Commute (Nextbike) 25:43 [1] 9.27 km (2:46 / km)
ahr:114 max:124

RTW on Nextbike

So I can run home tonight

6 PM

Running 49:14 intensity: (4:58 @1) + (39:56 @2) + (4:20 @3) 9.55 km (11.6 kph) +33m
ahr:132 max:146

Run home from work.

Tuesday Feb 25 #

8 AM

Commute 25:13 [1] 10.63 km (2:22 / km) +6m 2:22 / km
ahr:114 max:125

RTW

Dry but short section of Taff Trail had silt/mud following another night of flooding on Taff.

11 AM

Conditioning (Sports Massage) 30:00 [0]

Sports Massage with Denise (Revive at Work)

Quads and calves

6 PM

Commute 25:43 [1] 9.69 km (2:39 / km) +23m 2:37 / km
ahr:113 max:151

RHFW

Cold!

Running 28:09 intensity: (2:56 @1) + (24:01 @2) + (1:12 @3) 5.76 km (12.3 kph) +41m
ahr:131 max:145

Hadn’t run for six days so decided to get out.

Coryton loop. Taff Trail upstream of Radyr Weir was closed.

Cycling - turbo 1:00:00 intensity: (7:08 @1) + (52:41 @2) + (10 @3) + (1 @4) 31.68 km (1:54 / km)
ahr:112 max:123

https://www.trainerroad.com/app/career/garydavies4...

Description
Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

Goals
Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Monday Feb 24 #

7 AM

Commute 26:31 [1] 9.7 km (2:44 / km) +32m 2:41 / km
ahr:115 max:130

RTW

Very wet. First time that I've worn waterproof trousers for a while.

Also tried my new coat/jacket.

Conditioning 49:10 [0] +6m
ahr:64 max:77

Pilates

6 PM

Commute 26:29 [1] 9.61 km (2:45 / km) +30m 2:43 / km
ahr:110 max:122

RHFW

7 PM

Conditioning (Physio) 30:00 [0]

Got my right knee checked out at Andrew Seary.

Nothing to worry about. Possibly a slightly inflamed meniscus ant tiny area of where hamstring connects to bone.

Advice: time, Ibuprofen and stretching.

Physio: Joe (works Monday evenings)

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