Training Log Archive: dolph

Zürcher OL in Marthalen, S+E.
Nadia did it all on her own, was just monitoring her a bit. And we did well, beating Spacefight/Ju by 20 seconds... hehe :)

Pilates at ASVZ with Nadia. Good stuff!

My home-sweet-home loop after work. The gear shifter for the derailleur is broken, so could only ride with the big chainring on the second climb. I guess one can't repair that anymore. It's time to build up my new Scott CR1... :)

Very easy lunch run with Bösch, Susanne and Martina to end of Rappi bridge and back. Bad weather, the autumn has arrived. Ran again with the Nike Frees.

http://www.gmap-pedometer.com/?r=1346173

Event: Swiss O championship long
 

Super hike in the Swiss National Park with Nadia to Munt la Schera (2600m.a.s.l.). Great 360° view from the top.

C • pics? 3

Event: 5. National Race
 

A short evening ride to an "Almhof" above Nauders. Took it easy uphill, enjoyed climbing so much!! Some singletrails down.

In the morning/afternoon, Nadia and I hiked o the Schwarzsee, staring from Nauders.

MTB introduction tour for Nadia! :) We took the lift to Bergkastl (2100m) and then continued towards Reschensee and even crossed a stream by bike! :) We hit the Reschensee right at the famous point where the old church tower of Graunen is still visible in the lake. Back via Reschenpass and Jausestop... :)

Evening ride down to Martina (hike trail, super dowhnhill) and then up again on the road to Norbertshoehe. Pushed myself on the whole climb in order to measure VAM. Caught two guys on the second half and they even dropped me... However, managed to close the gap till the peak. Hard effort... Time was 19:10 for the climb, 5.75km, a VAM of only 1100, a bit dissapointing...

A few exercoices in the hotel gym, sauna afterwards.

Lunch run to Zoo with Christian. Ran with the Nike Free. Knees and feet hurt afterwards.

More VAM field research... Rode the Limberg (9.52) hill quite hard in order to measure VAM. On the first part, I had 1300, on the second part slightly above 1400, however, for the full climb, VAM amounted to below 1300. How is that possible? There was a short flat section in the middle of the climb which I didn't incorporate in the two single sections.so that means that the short flat part reduced ov erall VAM on the climb by about 60m/h.after the Limberg, I continued to Egg and then climbed the Pfannenstiel in normal pace at a VAM of 1050m/h. Home via Seestrasse.

Lunch run of about 30% of the Pemba staff! :)
We went to Rappi and back, very easy pace. Nice weather, almost hot.

Lunch run to Etzel. Didn't want to go first but there were 5 newbies, so supported them a bit. Went quite ok.

The Zoo-Pfaffhausen-Witikon loop. I could not forget my low VAM values on Sunday, so I did some more field research on the second climb to Pfaffhausen-Witikn; I rode the first part (roundabout-junction to Pfaffhausen in about the same speed as last Sunday. This part is significantly steeper, about 7.9% on average. And voilà, VAM on that (very short) part was 1450, much higher than the 1220 achieved on the full climb. So the steepness does def. make a difference in VAM values. When I once don't know what to do, i'll try to refine the formula by incorporating gradient and duration of performance.

Btw, Michele Ferrari has apparently also followed the Vuelta stage to Lagos de Covadonga (Monday) and calculated the performances of the leading pack: Since the first part of this climb is rel. steep at 9.1%, rather short (8.6km) and has only a few curves, achieved VAM are among the highest seen in cycling. This year, Mentchov etc achieved 1823 while Sastre even did 1900 (!!) last year...
Ferrari then goes a step ahead and calculates the performance in Watt on that climb per rider and comes up with a 10% higher output by Mentchov compared to Sastre (Sastre is lighter but achieved the same time). Interestingly, Mentchov's performance on the time trial last Saturday was 9.6% superior compared to Sastre's, so about the same difference as on the climb. Ferrari measures the performance in TT by squaring the avg. speed to account for the properties of velocity measures.

C • hm, the air or the food (or ma... 9

My feet were very sore today, must come from running with the Nike Free. I guess that's a good sign as it indicates the benefit of wearing these shoes.

Event: 4. National Race / Pfäffiker OL
 

Felt quite bad on both Saturday and Sunday; tired and a bit dizzy. So headed out for a short ride to get some fresh air into my brain. Somehow I went out quite fast and I continued in good pace. Rode the Pfaffhausen climb quite hard (8:10) in order to measure the VAM. Well, it was very disappointing as I only reached 1220... and that even on such a short climb. Maybe I also need training advices by Dottore Ferrari.. ;)

VBZ OL!
Barbi and I tried to get as many controls within 2hours as possible. We followed Martin's masterplan and it went quite ok. The only issue was that we missed the 80er trolley and therefore had to run. Barbi pushed me all the way, she was in very good shaper and that even after a race in the morning. Running felt quite good in the legs, just felt a bit dizzy in my head what made reading the map a bit difficult. Calves tightened up after a while because of the Nike Frees. Good fun and 1st place!

Very easy lunch run with Tom to Rappi and back, no Zoo loop. Not really an exercice but it was good to be out of office over lunch.

Evening ride with Spacefight who rode on my road bike. Zoo-Maur-Witikon loop. Spacefight set a harsh pace on the last few hundred meters on the Witikon climb and brought me into troubles. He was just a bit slow downhill... ;)

Warm-up

C • warm up 2

Divisionsmatch in Hilleröd/Denmark.
Travelled a day earlier to Copenhagen and wanted to enjoy some orienteering abroad again. The race was held