Training Log Archive: FE

76.6 kgs - 1.0 kg lost this month. Stretching daily, think issues are mainly down to two nerves caught up in scar tissue.

SSP - 200wu, 4 x 100 av 2.11, wd.
Picked from from when I last swam, and think I know what I was doing right, a small pause before starting each catch. Lost the knack after the first. Need to do catch up drill to make it a habit.

C • Are you stalking me? 2

Walked an easy 2 miles, pleasant but about as much as calf could take - disappointing. Reassessing plans, not that I had any firmed up in any case. Think the way to go is a couple of medium rides a week, instead of longer w/e rides.

Turbo: Final part of getting bike fit sorted out. Gears worked just right first time. Final position, has reach around 5 mm less than Defy, and staying with 90 mm for the time being. Turns out BB is 5 mm closer to ground.

Did 2 mins near average pace. Enough feedback to suggest caution.

Massage daily the last few days getting at scar tissue. Feeling better for it, but it's difficult to judge what is the right amount and how often. Probably done quite enough already.

Gentle off a step.

Bike reconfigured last night. 52/36 (170) crankset changed for 50/34 (175), single side SPD pedals added, straight 11 to17-19-22-25-28 cassette added rather than more standard 11-28. Final weight with pedals 8.0kg, add in a drop in weight in the last fortnight of 1.2kg, Old bike is 9.1kg with pedals.

Handlebars are smaller all-round, 20mm narrower, with a 10mm shorter reach. Otherwise the reach of the medium Defy and small Propel are identical, both per the bike specs and thankfully in practice.

Got some dumbbells out and attempted to replicate cycling strength exercises and plank positions. Might have struggled a month ago before recent longer rides. Really think turning the pedals on the flat especially, is the easier bit after 3 hrs in the saddle.

Calf aggravated after last Saturday's ride, probably scar tissue being pushed too far, with the ride finishing with two long hills.

New Giant Propel Advanced 1 arrived, identical to 2017 model but nearly 30% cheaper. Swopping (Ebay near new and new) semi-compact crankset 52/36 for 50/34, also swopping the 6700 11-28 11 speed cassette for Sram 11-28 with closer mid ratios (straight 11-17). Bought small frame which came with a generous 40mm of spacers, so at highest just 10mm below current endurance set up, but can go 30mm lower than Defy can. Reach geometry is same as current Defy medium that will be the "winter" bike. To complete the aero package bought micro pump (fits in small saddle bag rather than next to water bottle), s/h £60 Bontrager Ballista aero road helmet (good buy!), s/h aero bottle, probably unnecessary and too small, as the frame is optimised for normal water bottles. Yet to fit everything, bought the tools too! Figured the cost will be the same as LBS will charge to fit parts. The question still to be answered is how much quicker is it!!? Anything less than a 1k/hr would be disappointing, my guess is around 1.2k/hr or just under 4.5%. Not like for like, with the extra bits and 10mm handlebar drop.

Dunsfold(main road)-Fisher Lane-Wisborough Green(cafe)-Wallis Wood-Holmbury-Newlands 200m climb out 400m climb back
Ummed and arred whether to ride with VCGH moderate group, met them going the other way, strung out in groups on the level, some looked worse than me. Good decision to go it alone. Good route, pleasing progress!
Stopped a few times to stretch and spine was all aligned at the end, exercises seem to work.

Not unexpectedly I've started getting neck & upper back pain (desk related as well as cycling), so added several neck and upper back daily exercise to usual cat stretches for spine. Decided on new bike road and frame size, a small to compensate for having to set seat back further than normal due to higher femur/tibia ratio. Hoping there a plenty of spacers while my body is adjusting to riding again.

Newlands-Holmbury-Ewhurst-Shalford.
Work deadlines over at last! Stayed on main roads to avoid the worst of the school run and early rush hour. Drivers were "generally" very considerate. Hope to do of this more often when the there is a gap in the weather.
Fort Hill quite tolerable today. Getting stronger on the hills, so no idea what gearing any new bike should have yet.
Dropped the saddle 2mm and far more comfortable on the saddle(!) and behind knees etc, think it's probably spot on for the time being.