Training Log Archive: FEIn the 7 days ending Jun 2, 2013:
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Sunday Jun 2, 2013 #
Note
(rest day)
At start of season raised bars 30mm and dropped saddle 15mm to protect injuries. This goes some way to explaining observations from yesterday.
Raised saddle a further 6mm (added 4mm last week) and dropped bars by 10mm. Saddle probably still too low (hamstrings need time to adjust). Should notice the difference in power from quads, especially uphills and hamstrings should be more active uphill too. Might also ride now with less bend in forearms, which were dying yesterday
Raised saddle a further 6mm (added 4mm last week) and dropped bars by 10mm. Saddle probably still too low (hamstrings need time to adjust). Should notice the difference in power from quads, especially uphills and hamstrings should be more active uphill too. Might also ride now with less bend in forearms, which were dying yesterday
Saturday Jun 1, 2013 #
Cycling race (sportive) 3:40:00 [4] 60.5 mi (3:38 / mi) +800m 3:30 / mi
ahr:151 max:162 shoes: Giant Defy 1
Wiggle New Forest Spring Sportive (2000 riders) - est 3.37 moving time, 2 min marshalled mainroad stops, 5 mins refuel stop.
Actual chip time 3.47.06, so around 3.40 moving time, 130th from approx 750 starters on course.
18 mph headwind for all the totally exposed sections , maybe 18 miles in total, the downwind sections were on the sheltered west side. Maybe 6 mins extra. Target had been 3.40. Sub 6 looks realistic now for LR100.
Learnt a lot today and most of it was very positive. Basically raced, started fast and went very well into the wind, by 30 miles only 3 people had overtaken. Couldn't get malt loaf out of plastic bag and eat only half a banana and from 36 miles started feeling low on energy (refueled at 42), but pushed on. Refueled, but the powdered drink was very dilute. Found the last 15 miles tough, HR dropped around 4 beats over last 30 mins. Not surprising as this was my longest ride yet and averaged 5-7 beats below TH, so probably burning mainly body carb stores. Was also keen to avoid blowing up, which was probably unlikely.
Learnt:TH should rise as quads get more miles in, biggest strengths seem to be strong hamstrings from running and relatively good position compared to others who ride straight armed rather than tucking low on hoods - all helps on the flats. Need food accessible, forget the plastic bag. Still not confident drinking near others, collision worries. Don't stop watch at junctions on a Sportive, to easy to forget to restart! Found my ideal HR, "just" need to maintain it for up 6 hours! Fitness is definitely coming along a lot better than I could have hoped.
Event cost £28, very slick organisation, 2 goody bags had about £15 of worthwhile stuff. Recommend!
Actual chip time 3.47.06, so around 3.40 moving time, 130th from approx 750 starters on course.
18 mph headwind for all the totally exposed sections , maybe 18 miles in total, the downwind sections were on the sheltered west side. Maybe 6 mins extra. Target had been 3.40. Sub 6 looks realistic now for LR100.
Learnt a lot today and most of it was very positive. Basically raced, started fast and went very well into the wind, by 30 miles only 3 people had overtaken. Couldn't get malt loaf out of plastic bag and eat only half a banana and from 36 miles started feeling low on energy (refueled at 42), but pushed on. Refueled, but the powdered drink was very dilute. Found the last 15 miles tough, HR dropped around 4 beats over last 30 mins. Not surprising as this was my longest ride yet and averaged 5-7 beats below TH, so probably burning mainly body carb stores. Was also keen to avoid blowing up, which was probably unlikely.
Learnt:TH should rise as quads get more miles in, biggest strengths seem to be strong hamstrings from running and relatively good position compared to others who ride straight armed rather than tucking low on hoods - all helps on the flats. Need food accessible, forget the plastic bag. Still not confident drinking near others, collision worries. Don't stop watch at junctions on a Sportive, to easy to forget to restart! Found my ideal HR, "just" need to maintain it for up 6 hours! Fitness is definitely coming along a lot better than I could have hoped.
Event cost £28, very slick organisation, 2 goody bags had about £15 of worthwhile stuff. Recommend!
Friday May 31, 2013 #
Note
(rest day)
Thursday May 30, 2013 #
Aqua Running 10:00 [2]
Pool Rehab 15:00 [1]
Wednesday May 29, 2013 #
Cycling (Hilly) 1:39:00 [3] 25.6 mi (3:52 / mi) +590m 3:37 / mi
ahr:142 max:154 shoes: Giant Defy 1
Newlands-Volunteer to Abinger Cm-Holmbury to Peaslake via Radnor-Walking Bttm-Chilworth & Shalford
Started out aiming for an easy ride, but legs felt OKish so went for hilly route. A dark damp evening, somehow the rain stayed away and had the Surrey Hills to myself, cyclist wise. Managed my first ever standing hill ascent (aptly named Walking Bottom), then discovered when I went to descend that I'd been on the large 50 crank not small 34.
Started out aiming for an easy ride, but legs felt OKish so went for hilly route. A dark damp evening, somehow the rain stayed away and had the Surrey Hills to myself, cyclist wise. Managed my first ever standing hill ascent (aptly named Walking Bottom), then discovered when I went to descend that I'd been on the large 50 crank not small 34.
Tuesday May 28, 2013 #
Aqua Running 20:00 [2]
Long time since I've done a session, so took it cautiously to avoid injury, 75s on with 10s of stretching.
Part recovery, keep running fitness going without risking calves and improve ROM for cycling/running.
Part recovery, keep running fitness going without risking calves and improve ROM for cycling/running.
Pool Rehab warm up/down 10:00 [1]
Monday May 27, 2013 #
Note
(rest day)
Walked 5 miles. Pleased with longer ride progress, but building on such a small base means plenty of doms.
Perhaps cycling really is the new golf. Saw a new take on posing in Guildford High on BH Monday. A guy aged 25 dressed in casual shorts, polo shirt and with seemingly normal trainers (had recessed cleats), did at least a couple of high speed sprints up the cobbles of Guildford High Street. As he hit the top of the slope at 25 plus mph he continued to pedal no hands nonchalantly adjusting his glasses. Last saw him a couple minutes later presumably heading back after a breather for a few more hill reps!
Perhaps cycling really is the new golf. Saw a new take on posing in Guildford High on BH Monday. A guy aged 25 dressed in casual shorts, polo shirt and with seemingly normal trainers (had recessed cleats), did at least a couple of high speed sprints up the cobbles of Guildford High Street. As he hit the top of the slope at 25 plus mph he continued to pedal no hands nonchalantly adjusting his glasses. Last saw him a couple minutes later presumably heading back after a breather for a few more hill reps!