Training Log Archive: FEIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
Note
Weight circa 72kgs electronic (155.5 lbs manual)
Signed up for club Paris ride in May, 300 miles over 4 days. Excited but worried I might already be minus 1000 brownie points for having signed up!
Signed up for club Paris ride in May, 300 miles over 4 days. Excited but worried I might already be minus 1000 brownie points for having signed up!
Monday Oct 30, 2017 #
8 AM
Cycling 46:00 [3] 8.3 mi (5:33 / mi) +170m 5:13 / mi
ahr:132 max:148 shoes: Giant XTC
To the Staples CP via Newlands. 2 degs & sunny, and paused for the views. Was overtaken on the bridleway by a fast mtb commuter, giving me an insight into the best lines. Feeling more confident and no longer gripping the bars with a vice like grip, and going faster led to more momentum and stability.
Sunday Oct 29, 2017 #
9 AM
Cycling warm up/down 18:00 [1] 2.2 mi (8:11 / mi) +100m 7:10 / mi
ahr:112 max:127 shoes: Giant XTC
Mtb cost more to service after lying ideal for 3 years than I paid for it secondhand. LBS did point out it was worth it. It has a decent aluminium frame, built up with parts for XC racing. Did a dozen plus measured downhill brakes to bed in the disc brakes.
10 AM
Cycling 2:15:00 [2] 17.0 mi (7:56 / mi) +500m 7:17 / mi
ahr:114 max:147 shoes: Giant XTC
Out to Blackheath, back via Albury CG & Newlands.
A novice with dual clipless/flat pedals, what could go wrong? Just the one off into brambles, 10s before a dog walker appeared and asked if was OK, truthfully I'd planned where to land and did it gracefully, not certain whether I was clipped in on that side or not. Many bridleways showed no tyre marks and I discovered why. Need to build local knowledge of routes, though moderate bike skills might take longer to acquire! Educational morning and good shake out of the legs.
A novice with dual clipless/flat pedals, what could go wrong? Just the one off into brambles, 10s before a dog walker appeared and asked if was OK, truthfully I'd planned where to land and did it gracefully, not certain whether I was clipped in on that side or not. Many bridleways showed no tyre marks and I discovered why. Need to build local knowledge of routes, though moderate bike skills might take longer to acquire! Educational morning and good shake out of the legs.
Saturday Oct 28, 2017 #
Cycling 2:45:00 [3] 41.5 mi (3:59 / mi) +930m 3:43 / mi
ahr:136 max:160 shoes: Propel
Social Mod - Haslemere-Churt-Binstead-Choc Frog(cafe)-hawkley-Hill Brow (gorgeous forest and road)-Linchmere
5 degs warming to 12. Just gilet over long jersey with stockings, most had 1-2 extra layers. 2 punctures & a demonstration on what could go wrong mending them! Chilled social ride and got better on the hills as the ride went on.
5 degs warming to 12. Just gilet over long jersey with stockings, most had 1-2 extra layers. 2 punctures & a demonstration on what could go wrong mending them! Chilled social ride and got better on the hills as the ride went on.
Wednesday Oct 25, 2017 #
9 AM
Cycling 22:50 [3] 7.35 mi (3:06 / mi) +70m 3:01 / mi
ahr:146 max:159 shoes: Propel
ITW - first time in 4 years and my fastest too.
4 PM
Cycling 1:19:30 [3] 21.1 mi (3:46 / mi) +400m 3:33 / mi
ahr:146 max:161 shoes: Propel
HFW - a ride of 2 halves with circuitous route to avoid temp lights to Ripley, Sheepleas & into the hills & back via Chilworth. Legs feeling it from this morning.
Tuesday Oct 24, 2017 #
Note
Come across an interesting and not altogether surprising piece of research on muscle use in the TT position compared to normal cycling, which found for the same power output the glutes work 14% harder and the quads work slightly harder. Simply put as, "you push more and pull less for the same power output." This is to compensate for the reduced power derived from pulling back in the TT position (presumably mainly hamstrings). It fits in with the need to up your cadence in preference to putting more force on the pedals as you are already working the quads/glutes harder for the same power.
https://www.bicycling.com/training/fitness/hone-yo...
https://www.bicycling.com/training/fitness/hone-yo...
Sunday Oct 22, 2017 #
8 AM
Cycling race 1:08:55 [5] 25.0 mi (2:45 / mi) +240m 2:41 / mi
ahr:152 max:160 shoes: Giant A1
25 TT (G25/93) - Brighton Mitre - Offical splits 36.28 (12.6 miles - 145 climb), 32.27 (last 12.4 - 95 climb) Stiff 15 mph W wind on open course, only 9.5 degs, bare legs plus extra T-shirt, frozen feet apparently!
16 sec late starting, so straight from 6 min wu to race. First 6.5 miles on sporting B road, chest hurt slightly and refluxed part of breakfast, a demoralising 0.5 mph slower than comfortable training ride. Then 6 miles DC, going a bit better despite two long dragging climbs . Then 12 miles, including 9 miles along an exposed river valley to Shoreham by Sea and back. Came back to life on this second half and was at least minute (and more) quicker than similar paced riders.
Lessons: Paracetamol (sciatica) in your stomach isn't ideal. Flatter wind swept courses favour me (second half), nothing new there, but the amount was more than expected. Lower gearing with higher cadence, increases your power, according to someone who should know with a power meter- and it saves you legs! Cold weather lowers your HR (2 less than last 25, which was also low and only 12 degs) others confirmed their HR was low.
Worth going for the experience and pleased with the second half when mentally I was struggling to keep motivated. TT season over. Already have some targets next year, time and distance wise.
16 sec late starting, so straight from 6 min wu to race. First 6.5 miles on sporting B road, chest hurt slightly and refluxed part of breakfast, a demoralising 0.5 mph slower than comfortable training ride. Then 6 miles DC, going a bit better despite two long dragging climbs . Then 12 miles, including 9 miles along an exposed river valley to Shoreham by Sea and back. Came back to life on this second half and was at least minute (and more) quicker than similar paced riders.
Lessons: Paracetamol (sciatica) in your stomach isn't ideal. Flatter wind swept courses favour me (second half), nothing new there, but the amount was more than expected. Lower gearing with higher cadence, increases your power, according to someone who should know with a power meter- and it saves you legs! Cold weather lowers your HR (2 less than last 25, which was also low and only 12 degs) others confirmed their HR was low.
Worth going for the experience and pleased with the second half when mentally I was struggling to keep motivated. TT season over. Already have some targets next year, time and distance wise.
Cycling warm up/down 16:00 [3] 4.0 mi (4:00 / mi)
shoes: Giant A1
Thursday Oct 19, 2017 #
Cycling 26:05 [4] 9.35 mi (2:47 / mi) +100m 2:42 / mi
ahr:154 max:162 shoes: Giant A1
Warmed up then rode the first 7 miles of this w/e's 25 mile TT course, turned round & nearly made it up to a 10. Felt relatively easy given there were some short steep hills and it was raining. HR felt comfortable too. Current setup is working a treat power wise and feel relaxed in the position too. I drove the whole course beforehand and hated it, part sporting, part narrowish DC, part twisty A road with several 10-25m steepish hills. After the recce on the bike, my attitude changed, feeling more bullish and it should be good experience.
Cycling warm up/down 19:00 [3] 5.9 mi (3:13 / mi) +60m 3:07 / mi
ahr:142 max:156 shoes: Giant A1
Tuesday Oct 17, 2017 #
4 PM
Cycling 1:34:00 [3] 26.2 mi (3:35 / mi) +545m 3:22 / mi
ahr:143 max:160 shoes: Propel
Blackheath-Cranleigh-Holmbury-Newlands
Started drizzling as I set off, a blessing I'd not planned to take a gilet. Discovered legs hadn't recovered from w/e, so in two minds what to do & overdid it given the TT this w/e.
Started drizzling as I set off, a blessing I'd not planned to take a gilet. Discovered legs hadn't recovered from w/e, so in two minds what to do & overdid it given the TT this w/e.
Monday Oct 16, 2017 #
Stretching/extensions 10:00 [3]
Some doubles and 6 single leg extensions halfway down on R & L. Been a very long time since I dared do these, and no issues.
Results for club hill climb are out- last place. At least the standard was high, the middle placed rider was 16% quicker than my old club's champs on the same course. The winner did 550W, the 2nd best ever on a v popular strava segment.
Results for club hill climb are out- last place. At least the standard was high, the middle placed rider was 16% quicker than my old club's champs on the same course. The winner did 550W, the 2nd best ever on a v popular strava segment.
Saturday Oct 14, 2017 #
9 AM
Cycling race 7:51 [5] 1.42 mi (5:32 / mi) +100m 4:32 / mi
ahr:162 max:169 shoes: Propel
VCGH - Staples Lane (extended) Hill Climb TT
One word- Brutal! Started fast and controlled, went well on first steepest ramp. In a sea of lactate from there on, with highest HR this year by 3 beats (169) just as my minute overtook in full TT position, second ramp (less steep) was OK, the third ramp I was slower than in training, and the line mercifully came quicker than expected. Aim was to break 8.00. Satisfied I gave it my all.
One word- Brutal! Started fast and controlled, went well on first steepest ramp. In a sea of lactate from there on, with highest HR this year by 3 beats (169) just as my minute overtook in full TT position, second ramp (less steep) was OK, the third ramp I was slower than in training, and the line mercifully came quicker than expected. Aim was to break 8.00. Satisfied I gave it my all.
Cycling warm up/down 10:30 [3] 3.5 mi (3:00 / mi)
shoes: Propel
Website said, starts were 30 mins later than advertised, but the details I saw had the 30mins added on so a very brief wu, which I doubt made any difference.
10 AM
Cycling 2:30:00 [3] 35.5 mi (4:14 / mi) +1050m 3:52 / mi
ahr:138 max:164 shoes: Propel
Social Mod Ride - The group set off from Shere and my timing was perfect, being caught up fiddling with my lights on the early slopes of Whitedown(!) a hill I've avoided for 5 years, and I wasn't last- shock! Did Boxhill, Leith Hill from Dorking and Combe Bottom at the end. Combe Bottom seemed so much easier than I recall from 4 years ago, and at the end of the ride too. Can safely say hill legs for what they are worth are back at last.
Good group ride with only 6 riders and easy pace thanks to Kate. The route did however have 30m climb per mile! Spookily managed to meet Paul at the Boxhill cafe.
Good group ride with only 6 riders and easy pace thanks to Kate. The route did however have 30m climb per mile! Spookily managed to meet Paul at the Boxhill cafe.
Tuesday Oct 10, 2017 #
Cycling 1:01:00 [3] 15.2 mi (4:01 / mi) +430m 3:41 / mi
ahr:146 max:161 shoes: Propel
Shamley via Blackheath, back via Farley & Albury - pleasant ride given I was covering brakes in narrow lanes in the rush hour. Another local hill avoided this year until today, successfully tackled and tamed.
Sunday Oct 8, 2017 #
Cycling 29:00 [3] 7.8 mi (3:43 / mi) +80m 3:36 / mi
ahr:140 max:149 shoes: Propel
Ride out, including off road to Milford to meet up with the Social Ride. Still feeling under the weather.
Cycling 1:12:00 [2] 16.0 mi (4:30 / mi) +270m 4:17 / mi
ahr:129 max:160 shoes: Propel
Wiggly route to Shere on the Social Ride. A real mixture of abilities including a 13 year old. Very laid back pace most of the time, except for the hills, where I wasn't tail-end Charlie.
Cycling 1:50:00 [3] 31.5 mi (3:30 / mi) +400m 3:22 / mi
ahr:140 max:165 shoes: Propel
Shere - Forest Green - Dunsfold - Milford - then back to outskirts of Guildford alone and dropped in for chat with Alan/Trish as I passed their house.
The pace seemed so easy in a group. Again fast on the hills, including a couple, one of which I walked up In January & one quite recently.
Not fully recovered yet and good to get out on The Social Ride that changed into as easy moderate after the cafe.
The pace seemed so easy in a group. Again fast on the hills, including a couple, one of which I walked up In January & one quite recently.
Not fully recovered yet and good to get out on The Social Ride that changed into as easy moderate after the cafe.
Friday Oct 6, 2017 #
Hills 16:30 [5] 3.0 mi (5:30 / mi) +200m 4:33 / mi
ahr:153 max:164 shoes: Propel
2 x Staples Lane to CP: 8.10 max HR 164, 8.20 max HR 159.
Backed right off on the second but only 10s slower.
The intention was to find somewhere quiet at 5pm on a Friday, (as if) and ease out the neck/back muscles and see how chest was after nearly taking a very rare day off work, so parked at the CP did 10 mins up & down the road and decided to go to the foot of the hill and have a go. Better shape than I expected, so going to give the Club Hill Climb a go next week.
Backed right off on the second but only 10s slower.
The intention was to find somewhere quiet at 5pm on a Friday, (as if) and ease out the neck/back muscles and see how chest was after nearly taking a very rare day off work, so parked at the CP did 10 mins up & down the road and decided to go to the foot of the hill and have a go. Better shape than I expected, so going to give the Club Hill Climb a go next week.
Warm Up 26:00 [3] 8.0 mi (3:15 / mi)
shoes: Propel
Tuesday Oct 3, 2017 #
Note
Results out from Saturday. Those who rode the same course two weeks before were typically 40s quicker, with several PBs and a near perfect light side wind. A bit like that illusive perfect O race, not that I'm complaining riding a 25 the same w/e. I suspect I was too conservative 2 weeks ago and rode just below TH HR which appears currently to be 156.
Sunday Oct 1, 2017 #
Stretching/extensions 10:00 [2]
Quality rather quantity, including only partially supported single right leg.
Fighting off the family lurgy.
Fighting off the family lurgy.