Training Log Archive: GD44

Event: BMBO Event 4 - Wye Valley SAF
 

Black Mountains MBO #4 - Llanishen (Monmouthshire/Wye Valley)
Small Area Format (SAF)
Planner: Gill Stott

Strava Moving Time - 2:51:04
TR Moving Time - 2:46:01
Elapsed Time - 2:57:31

Not a great day from a route choice and navigation point of view.

S>16: Spent about 4 mins to study map. Decided to go blue anti-clockwise which was what Tom Hards and Ifor Powell did too. Lost 2m 20s to Ifor on this leg.
16>6: Good. Faster than Tom Hards and Ifor. Still 2mins down on Ifor overall.
6>20: Lost a minute to Ifor. I took the shorter route RUPP option which turned out to be very muddy.
20>24: I had two options. Road or gravel. I went for the gravel option thinking that it would have less ascent. Not much in it. Ifor took the road and was 7s slower. Rachel Drew had taken the same route as me to #24 and was 7min down on me at this point, yet finished above me at the end.
24>2: When leaving #24, I turned right onto the road and not left. Lost 1m here. Going for #2 was probably my biggest route choice error. It was a big effort (ascent and time) for only 10 points. Plus I was 3min slower than Tom Hards. I should have dropped this like Ifor and Rachel did.
2>22: Two errors which cost me 4 mins. I turned left instead of right when I hit the tarmac and I went down a RUPP some 300m before the one that I should have taken. I popped out the other side before I realised my mistake.
22>10: OK
10>4: Hard going on mud but got fastest time on this leg. Minor mistake on approach to #4 as went left at BW and not right. Lost 20s.
4>18: OK. 10s slower than Ifor (fastest on leg) but 1min faster than Tom Hards.
18>14: OK. 3rd fastest on leg. 30s faster than Ifor. 13s slower than Tom Hards.
14>9: Wasn't sure whether I should stay on blue (#8) or switch to red (#9). I decided to switch to red. Very slow going on mud/grass. Fastets on leg and 28s faster than Ifor.
9>23: Second fastest on leg. 17s slower than Ifor.
23>19: My second largest mistake in that I should have dropped this. The map showed a gravel road all the way to the ORPA via Gurlus Grove however it had a muddy hike a bike which lost considerable time. Second fastest on leg and lost 1min to Harry Kingston who was fastest.
19>3: MASSIVE climb out from #19. Fastest on leg (exc ebike).
3>17: Fastest on leg and faster than Tom Hards, Ifor and Rachel Drew.
17>11: Had hoped to get #21 (30 pointer) but clearly had no time. Started going for #15 (20 pointer) but then decided to head for #11 (20 pointer) as was very short of time and it would entail less time/risk than #15.
11>F: Third fastest. Lost 22s to Ifor (fastest).

#	Name	Score	Class	Time
1	Tom Hards	409	M21	03:00:29
2	Will Dixon	396	M21	03:06:58
3	Ifor Powell	395	M50	03:04:55
4	Richard Haynes	365	M50	02:58:20
5	Simon Hudson	361	EBIKE	03:03:45
6	Iwona Szmyd	355	W40	02:59:56
7	Rachel Drew	351	W40	03:06:13
8	Gary Davies	345	M40	02:57:13
8	Jason Howell	345	M50	02:58:10
10	Andy Stott	340	M60	02:58:53
11	Mark Morgan	335	M50	02:58:13
12	Nicky Griffin	324	W50	03:00:16
22	Harry Kingston	301	M21	03:03:19
25	Mark Rowley	295	M50	02:58:39

Assumed outside FTP 270W (inside 260W)

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting (not moving)	00:11:30	00:11:30	6.5%	0	0
	Coasting (moving)	00:41:05	00:54:42	23.1%	0	0
1	Active Recovery	00:13:37		7.7%	1	149
2	Endurance	00:21:03	00:21:03	11.9%	149	205
3	Tempo	00:21:36	00:38:45	12.2%	205	238
	Sweet Spot	00:17:09		9.7%	238	257
4	Threshold	00:22:00	00:22:00	12.4%	257	286
5	VO2 Max	00:17:25	00:29:31	9.8%	286	327
	Anaerobic	00:12:06		6.8%	327	3000

Main take away from today - speed is good but route choice and cutting out nav errors needs to improve. Not exactly a surprise!

Clothing - I was wearing a little too much and was cooking at times. Also didn't drink anything during ride (Carried 750g!) and didn't eat enough.

Tour of Torpantau Fell Race
Official Race Time - 1:22:58
[2018 Official Time - 1:27:46]

Almost 5 minutes faster than 2018 when I did this first. I took far better lies than I did then and managed to shave 600m off the distance.

Ran with Rhian Probert (Mynydd Du) up beside Nant Bwrefwr and she knows her lines. However I broke left when she went right on the upper reaches of the stream. She had a trod/path and I didn't so she pulled away.

A few areas to improve on:
1 - Don't drop off Craig y Fan Ddu so soon.
2 - Take the trod/indistinct path all the way up to the Pile of Stones (1.25km in)

Interesting flybys!
https://labs.strava.com/flyby/viewer/#3162109010?c...

[Ben Mitchell gave me a £5 for MDC membership]

Run to work with ~IAMRUNBOX containing clothes but no laptop/books.

Bumped into John Aggleton. Huw is struggling and it's impacting John. :-(

Splits (km):
1 5:13
2 5:13
3 5:06
4 5:03
5 5:02
6 4:50
7 4:54
8 4:53
9 4:50
10 4:36
11 (part) 4:21

Average pace - 4:56/km

RHFW on Nextbike

RTW

RHFW

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

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:28:55	00:28:55	38.6%	1	143
2	Endurance	00:03:38	00:03:38	4.8%	143	198
3	Tempo	00:03:19	00:10:47	4.4%	198	229
	Sweet Spot	00:07:28		10.0%	229	247
4	Threshold	00:31:19	00:31:19	41.8%	247	276
5	VO2 Max	00:00:21	00:00:21	0.5%	276	315
	Anaerobic	00:00:00		0.0%	315	3000

Description
Carpathian Peak is 3x12-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.

Recoveries between over-unders are 8-minutes long.

Goals
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you'll develop the ability to handle changes in pace while doing quite a lot of work.

The over-segments or 'surges' flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.

Hold that burn, then back off only slightly during the under-segments or 'valleys' in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the metabolic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

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

RTW

RHFW

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

FTP dropped from 260w to 254W as I was tired. :-( However I'll stick with 260W for training zone purposes.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:02	00:00:02	0.1%	0	0
1	Active Recovery	00:11:01	00:11:01	45.8%	1	143
2	Endurance	00:03:23	00:03:23	14.1%	143	198
3	Tempo	00:02:00	00:03:24	8.3%	198	229
	Sweet Spot	00:01:24		5.8%	229	247
4	Threshold	00:01:35	00:01:35	6.6%	247	276
5	VO2 Max	00:02:36	00:04:39	10.8%	276	315
	Anaerobic	00:02:03		8.5%	315	3000

RTW

Beatufil sunny morning with some light frost on the ground (in places).

Legs aren't sore from yesterday but feel 'solid'

Run to work with ~IAMRUNBOX containing laptop, book and clothes.

Wonderful sunny morning!

Felt strong.

Run home from work

Through town to have a change of scenery.

Pilates type stretching whilst watching The Americans - now on Series 6!