What a week! Mon - Thursday were commuting days 30 miles into work at 1am! and 25 miles home every day which gave me approx 220miles then I did 2 turbo days which totalled 2.5hrs and around 56miles and finally on the Sunday the A/B SQT, although 2hrs long I reckon we only did about 30miles. So totals for the week are:
Miles ~ 310miles
Time ~ 16hrs
SO glad my commutes missed all the freezing cold weather and as from today I'll be in Gran Canaria so Ill miss the rest of the 'big freeze'. The boiler at work has packed in so I can't dry any of my stuff on the radiators. Meaning my cycle home has been miserable! Averages have been in the high 19's, both ways, apart from Thursday when the wind hit 70km/hr again. What a biatch that wind has been.
The turbo sessions were spent tweaking my TT position and I could have a very very good aero one without compromising too much on power.
I decided to apply the principles to my track bike ( open up hip angle) so saddle forward and raised. Not too sure if I could feel any difference but I seemed to be going very well and everyone else looked like they were dying. The moment of truth would be the scratch race. Only 40 laps this time and close to the end of the session instead the front but everyone looked hungry for success and glory. I wasn't too fussed but had a little plan and thought I'd execute it this time and if it totally backfired I wont do it again.
Due to the big gear I use I don't have the acceleration of the others. I've found out today my gearing is now banned from SQT's which is a right pain as I can't spin! Bradley Wiggins school of thought. If you can't accelerate with them, keep them at a tempo that makes them unable to do that! In other words take away their advantage or minimise your disadvantage.
With about 15 to go the B line had disappeared and done their thing and I was leading for about 2-3 laps to up the pace. The back of the line was about 20 places back and I slotted in about 18th as the end 2 were flagging. The pace I had set was quite high and people started to only do half laps which worked in my favour and I found myself 2nd in line with 4 to go as a couple more had dropped out. I also had to do a few big sprints to bridge any gaps that appeared which always seemed to happen right infront of me! One of the faster/est guys was leading me out and when he went back I thought this was it and hammered it from 3 laps out. Usually I'd do my lap and drop back a little bit then wind up for a sprint. Not this time. I felt great. 2 to go and I thought how long could I keep this up for? No one had attacked yet or were unable to? I kicked into the final corner before the last lap and could hear the first of a few attacks breathing down my neck. I could see someone coming over the top of me so kicked into the penultimate corner, keeping him wide. Listening to him panting and dropping off was a joy to behold. There must have been 3-4 trying to get me on the last corner but I kicked again Keeping them wide and holding my inside line. On the final straight I had my head right down to my front wheel which isn't as difficult for me as it sounds and drove hard to the line. Believe it or not, in the end, it was easy. I won by a fair margin in sprint terms ( a good wheel, maybe 2) and got quite a few congratulatory pats on the back. The guy who came second usually wins his fair share and said I did a great ride. What a feeling. Just when I thought I couldn't be bothered going as well. Would I do it again? Maybe depending on my positioning. It was my plan all night to do what I did but the way all the pieces fell into place was unreal. Max I would have gone from would be 5 laps out, 2 ideal.
See you in a week.
Monday, 16 January 2012
Saturday, 7 January 2012
Scalped :(
Hey there! For those that still tune in, and if not its still for my own personal benefit. Nearly 2 months since my last post so what on earth have I been up to? Commuting has been regular and consistant. Only 1 day in the car for those 2 months. Got caught up in a tornado when a wall of water attacked me, more hurricane style weather and virtually every ride has seen me limp home drenched and wind swept.
Averages in November were apalling to say the least. 15 - 16 - 17 mph on the downhill 22miles to work yet I didn't feel bad in my self. Rides back home weren't much better 16-17-18mph. One Saturday whilst belting down a hill, 2 spokes on my front wheel nearly sent me flying as they snapped off! So so lucky. I think the problem was that my front mud guard had been rubbing against the wheel wall and slowing the plastic was being eroded until there was nothing holding it and mangled in my wheel. Have also completed a run a week in November.
December has been amazing, training wise. All work days commuted bar one and usually end with an Sqt A track session on the Sunday. One of the sessions started off with a 50 lap scratch race and one day we were lapping at 32mph until a few guys got brought off for dangerous riding ( the B line was being lapped instead of being half a lap apart) and we were down to about 28-29mph. In fact the guys who were brought off and bollocked belonged to a club I was thinking of joining lol. This garmin data catches the end of the race and the rest of the session. I was up there up to the last lap but didn't contest the sprint as I'd 'run out of gears' in other words I cant spin my legs very quickly so when I stood up to sprint my legs were whirring but no extra power was being put down. Same story for every session. If a break went I was able to bring it back within half a lap, I would take big turns on the front and still stay in whilst others dropped out, I think the main guys sprinting didn't do too much in the line though but for me to contest that sprint, no chance and it wasn't because I was too tired ( Actually looking at my heart rate of 180 maybe I was too tired). All that and my commutes were still at 16-17-18 mph. Tragic. Actually the one day I didn't commute was in January so full set in December.
Don't understand why outside Im so slow. I have ridden out 2 bouts of illness, just recovering from one now, nothing as bad as last year. One thing I have noticed is humidity has been in the high 90's for 90% of the 2 months, wonder if that has any effect.
During the peak of my recent illness I got well and truely beaten by another roadie. I had just set off leisurely from a set of lights and whooooosh he goes past. I let him have 20m and try to catch up. Didn't want to slipstream him as that would be too easy. Ugh ,my legs wont spin, tried higher gears, nothing but I manage to claw loads of time back on any inclines. I was hoping he'd turn up this 6%er but he carried on into Manchester the flat way. I was gutted even though I could barely breathe as if I went too deep I'd start a massive wheezing and coughing fit and knew my illness held me back. Still only managed a 17mph average that day. About 800 miles in December, 600 in Novemeber.
January has seen more running, the return of the dreaded gusty wind and more bleeding rain. I missed one commute and replace it with 2 totally boring turbo sessions. I bought a sufferfest video to alleviate the monotony but I didn't end up watching any of it anyway due to looking at the floor. The second sesh I played some music which Im not usually a fan of but it deffo helped and I did some negative splits where I went faster and faster as time went on. I used my TT bike on the turbo and seem to have quite a nice position but totally wrecks my muscles the next day after hard efforts. The road bike is different as I could go really hard one day and still be fine the rest of the week.
Strava is very new to me but what a cool app/website to compare times with other guys and even get an idea what power you're outputting/need to output to be near the top. After uploading a few files I was quite surprised to see how well im doing even after only doing the odd ride here and there. Going to pay more attention to this for the coming year.
My fave beinbg this one which I've ridden once during a big sportive and has quite a few names down and I top them all :)
My Goals for the year ahead are to race and not chicken out, do a 10mile tt in 22mins but I'd only be happy with a 21, complete Liverpool olympic distance Triathlon and absolutely murder the flat bike course and do a 25mile tt with a target time of 59:59.
The goals are relying on me not to put any weight on all year as I spent most of 2011 losing excess weight and ruining training due to a possible lack of protein.
Averages in November were apalling to say the least. 15 - 16 - 17 mph on the downhill 22miles to work yet I didn't feel bad in my self. Rides back home weren't much better 16-17-18mph. One Saturday whilst belting down a hill, 2 spokes on my front wheel nearly sent me flying as they snapped off! So so lucky. I think the problem was that my front mud guard had been rubbing against the wheel wall and slowing the plastic was being eroded until there was nothing holding it and mangled in my wheel. Have also completed a run a week in November.
December has been amazing, training wise. All work days commuted bar one and usually end with an Sqt A track session on the Sunday. One of the sessions started off with a 50 lap scratch race and one day we were lapping at 32mph until a few guys got brought off for dangerous riding ( the B line was being lapped instead of being half a lap apart) and we were down to about 28-29mph. In fact the guys who were brought off and bollocked belonged to a club I was thinking of joining lol. This garmin data catches the end of the race and the rest of the session. I was up there up to the last lap but didn't contest the sprint as I'd 'run out of gears' in other words I cant spin my legs very quickly so when I stood up to sprint my legs were whirring but no extra power was being put down. Same story for every session. If a break went I was able to bring it back within half a lap, I would take big turns on the front and still stay in whilst others dropped out, I think the main guys sprinting didn't do too much in the line though but for me to contest that sprint, no chance and it wasn't because I was too tired ( Actually looking at my heart rate of 180 maybe I was too tired). All that and my commutes were still at 16-17-18 mph. Tragic. Actually the one day I didn't commute was in January so full set in December.
Don't understand why outside Im so slow. I have ridden out 2 bouts of illness, just recovering from one now, nothing as bad as last year. One thing I have noticed is humidity has been in the high 90's for 90% of the 2 months, wonder if that has any effect.
During the peak of my recent illness I got well and truely beaten by another roadie. I had just set off leisurely from a set of lights and whooooosh he goes past. I let him have 20m and try to catch up. Didn't want to slipstream him as that would be too easy. Ugh ,my legs wont spin, tried higher gears, nothing but I manage to claw loads of time back on any inclines. I was hoping he'd turn up this 6%er but he carried on into Manchester the flat way. I was gutted even though I could barely breathe as if I went too deep I'd start a massive wheezing and coughing fit and knew my illness held me back. Still only managed a 17mph average that day. About 800 miles in December, 600 in Novemeber.
January has seen more running, the return of the dreaded gusty wind and more bleeding rain. I missed one commute and replace it with 2 totally boring turbo sessions. I bought a sufferfest video to alleviate the monotony but I didn't end up watching any of it anyway due to looking at the floor. The second sesh I played some music which Im not usually a fan of but it deffo helped and I did some negative splits where I went faster and faster as time went on. I used my TT bike on the turbo and seem to have quite a nice position but totally wrecks my muscles the next day after hard efforts. The road bike is different as I could go really hard one day and still be fine the rest of the week.
Strava is very new to me but what a cool app/website to compare times with other guys and even get an idea what power you're outputting/need to output to be near the top. After uploading a few files I was quite surprised to see how well im doing even after only doing the odd ride here and there. Going to pay more attention to this for the coming year.
My fave beinbg this one which I've ridden once during a big sportive and has quite a few names down and I top them all :)
My Goals for the year ahead are to race and not chicken out, do a 10mile tt in 22mins but I'd only be happy with a 21, complete Liverpool olympic distance Triathlon and absolutely murder the flat bike course and do a 25mile tt with a target time of 59:59.
The goals are relying on me not to put any weight on all year as I spent most of 2011 losing excess weight and ruining training due to a possible lack of protein.
Friday, 11 November 2011
Hill Climbing Season - Tenerife style
Garmin Stats
The hill climbing season has been in full swing and is coming to an end. The nationals were the other week with a 4miler at 3% up long hill which I have climbed before but not taken much notice of. I'm not keen on the short harp efforts just like sprint triathlons so I went in search of a climb worthy enough to actually call a hill climb. I suppose leaving the country was actually cheating but since I had the opportunity to climb a mountain I thought that it would be rude not to.
Wednesday 2nd November saw my arrive at Tenerife South airport and immediately I went on a run to scout for a bike shop. Just over 5km around Playa de las Americas but I somehow missed the bike shop I was looking for. The next day on a family walk of about 10km we found it and had a nosey on what they had to offer. www.bikepoint.com . They had Carbon Ridleys and Focus's which looked brand spanking new and barely ridden. The owner informed me that they had only been open a few weeks and were trying to get off the ground but the have an established shop in Medano. Harsh negotiations with the wifey and mother saw me able to ride the very next day!
Friday 4th November, barely able to sleep the night before I shot up out of bed when the alarm went off and readied everyone for breakfast. It was then a 1.3mile run to the bike shop and a run back if I was able to at the end but I took enough dosh for a taxi. My Garmin was pre-loaded with a 100km + route and I wore my Rochdale Tri gear. Temps were around 25 degrees and wind was very harsh, around 15-20mph with some big gusts. After quickly setting up my bike and purchasing some energy bars ( my bananas had pulped due to running with the bag on my shoulders) I was away in glorious sunshine.
UP and UP, the ascent started straight away. I overtook a german roadie who was pootling and going the same route, I deduced after a strange conversation but there weren't many others about. I started off feeling super strong but as I ascended, the temps dropped, the humidity increased, the oxygen decreased, the wind howled from the NNE and I gradually grew wearier and wearier. The climb was amazing, the roads superb, traffic so polite and light yet there was just no respite for 27 miles. All my drink had gone after 20miles and dehydration could have been a performance limiting factor as it can't be a coincidence that after 50miles I stopped at a petrol station to refuel and my heart rate was workable again.
My turn off to TF-38 was approaching and I missed it carrying on along TF 21 for a bit longer which I would come to regret as I turned around, should have carried on. TF-38 is probably the worst of the worst of all cyclists nightmares. The road looked like it was made from old volcanic lava that had been cluster bombed then nuked for good measure leaving this obstacle course for a main road! If that wasn't bad enough I also had the full force of 30-40mph head winds to contend with. Arghghghg. Luckily there was hardly no other traffic and I was able to zig zag from one side of the road to the other, sometimes purposefully to avoid the holes other times I was blown all the way across. Cobbles would have felt like silk compared to this and after 10mins my feet and hands were numb and my back was burning due to the torture although i was unsure if the bike position had anything to do with the latter. I had to descend really slow in places or the vibration got so bad I just couldn't hold on or because of the tight corners. Once off that road though the feeling was like going to the bog and relieving yourself of a massive dump.....ahhhhhh.
The mist had lifted and the air was getting warmer with every metre travelled. Once on the other side the mountainous craters separated and revealed open space, blue skies and miles and miles of banana plantations. I now had about 30miles of downhill riding and I figured that it would all be done at a considerable speed however I was terribly mistaken. I couldn't feel my legs at all for starters and those tight bends had returned along with some really steep sections in the middle of nowhere. I did go in totally blind and followed someone elses route but it all added to the fun. They had picked some really nice, totally quiet roads for the way back but on the odd occasion it looked like I was going the wrong way and they were building main roads on top of the old roads shown on my Garmin and were a few hundred feet out of position. My heart rate had plummeted to about 80 now and luckily a service station appeared on the busy coastal road of TF 47.
A couple of powerades later and I was back on track. If I was quick enough I would be able to make lunch which finishes at 3pm, I had set off about 9.45am. The drink must have done wonders as when I got back I was full of running so after saying my goodbyes and packing my bag I was straight into the run, that's another couple of kilometres under the belt.
Managed to run over 20km whilst away but was unable to get back out on the bike. Unfortunately I must have put on a stone due to the joys of 'all-inclusive'. Never having been on one before I was a bit sceptical of the quality of food but was totally surprised and ended up stuffing my face every meal time and with christmas approaching at warp speed the next couple of months will be a difficult test of limiting the self indulgence but I know I wont be the only one!
The hill climbing season has been in full swing and is coming to an end. The nationals were the other week with a 4miler at 3% up long hill which I have climbed before but not taken much notice of. I'm not keen on the short harp efforts just like sprint triathlons so I went in search of a climb worthy enough to actually call a hill climb. I suppose leaving the country was actually cheating but since I had the opportunity to climb a mountain I thought that it would be rude not to.
Wednesday 2nd November saw my arrive at Tenerife South airport and immediately I went on a run to scout for a bike shop. Just over 5km around Playa de las Americas but I somehow missed the bike shop I was looking for. The next day on a family walk of about 10km we found it and had a nosey on what they had to offer. www.bikepoint.com . They had Carbon Ridleys and Focus's which looked brand spanking new and barely ridden. The owner informed me that they had only been open a few weeks and were trying to get off the ground but the have an established shop in Medano. Harsh negotiations with the wifey and mother saw me able to ride the very next day!
Friday 4th November, barely able to sleep the night before I shot up out of bed when the alarm went off and readied everyone for breakfast. It was then a 1.3mile run to the bike shop and a run back if I was able to at the end but I took enough dosh for a taxi. My Garmin was pre-loaded with a 100km + route and I wore my Rochdale Tri gear. Temps were around 25 degrees and wind was very harsh, around 15-20mph with some big gusts. After quickly setting up my bike and purchasing some energy bars ( my bananas had pulped due to running with the bag on my shoulders) I was away in glorious sunshine.
UP and UP, the ascent started straight away. I overtook a german roadie who was pootling and going the same route, I deduced after a strange conversation but there weren't many others about. I started off feeling super strong but as I ascended, the temps dropped, the humidity increased, the oxygen decreased, the wind howled from the NNE and I gradually grew wearier and wearier. The climb was amazing, the roads superb, traffic so polite and light yet there was just no respite for 27 miles. All my drink had gone after 20miles and dehydration could have been a performance limiting factor as it can't be a coincidence that after 50miles I stopped at a petrol station to refuel and my heart rate was workable again.
My turn off to TF-38 was approaching and I missed it carrying on along TF 21 for a bit longer which I would come to regret as I turned around, should have carried on. TF-38 is probably the worst of the worst of all cyclists nightmares. The road looked like it was made from old volcanic lava that had been cluster bombed then nuked for good measure leaving this obstacle course for a main road! If that wasn't bad enough I also had the full force of 30-40mph head winds to contend with. Arghghghg. Luckily there was hardly no other traffic and I was able to zig zag from one side of the road to the other, sometimes purposefully to avoid the holes other times I was blown all the way across. Cobbles would have felt like silk compared to this and after 10mins my feet and hands were numb and my back was burning due to the torture although i was unsure if the bike position had anything to do with the latter. I had to descend really slow in places or the vibration got so bad I just couldn't hold on or because of the tight corners. Once off that road though the feeling was like going to the bog and relieving yourself of a massive dump.....ahhhhhh.
The mist had lifted and the air was getting warmer with every metre travelled. Once on the other side the mountainous craters separated and revealed open space, blue skies and miles and miles of banana plantations. I now had about 30miles of downhill riding and I figured that it would all be done at a considerable speed however I was terribly mistaken. I couldn't feel my legs at all for starters and those tight bends had returned along with some really steep sections in the middle of nowhere. I did go in totally blind and followed someone elses route but it all added to the fun. They had picked some really nice, totally quiet roads for the way back but on the odd occasion it looked like I was going the wrong way and they were building main roads on top of the old roads shown on my Garmin and were a few hundred feet out of position. My heart rate had plummeted to about 80 now and luckily a service station appeared on the busy coastal road of TF 47.
A couple of powerades later and I was back on track. If I was quick enough I would be able to make lunch which finishes at 3pm, I had set off about 9.45am. The drink must have done wonders as when I got back I was full of running so after saying my goodbyes and packing my bag I was straight into the run, that's another couple of kilometres under the belt.
Managed to run over 20km whilst away but was unable to get back out on the bike. Unfortunately I must have put on a stone due to the joys of 'all-inclusive'. Never having been on one before I was a bit sceptical of the quality of food but was totally surprised and ended up stuffing my face every meal time and with christmas approaching at warp speed the next couple of months will be a difficult test of limiting the self indulgence but I know I wont be the only one!
Sunday, 30 October 2011
More Track time
After a nightmare week of commutes, I just felt like I had no breath in me, I wasn't looking forward to the track SQT on Sun 30th Oct which I had booked in advance. The last couple of days commuting I took it easy so that I had a little bit of ooomph going round the velodrome but I wasn't hopeful or in the mood. Luckily the session is quite late on so I had all day to loosen up my tight muscles.
Once at the velodrome I found out, whilst signing on, I was in current World TT Champ company although he wasn't wearing his rainbow bands. After being a little awe struck I set about changing my gear ratio from a 49-16 to a 49-15 (88) as if I spin too quick I get out of breath so soon. The warmup I took it as that instead of racing around like a headless chicken trying to prove a point.
Various skills and sets followed and I was going around with relative ease for a change. It was supposed to be an A/B Sqt but 80% were A'ers. One set I was doing pursuit changes with a tandem who was very quick but stayed on fine. For the really fast efforts like that I deffo need a bigger gear!
Sprints, half laps sprints, and more laps followed until we ended doing a strange version of the 6 day points race which is strange enough without complicating matters. We had a recovery line (18-20mph - most probably higher than that) then when the whistle blew the first two sprinted all out for a lap and rejoined the line - simple. So after an eigth of a lap rolling start the timer started. I was leading for both my efforts but not sure wether it is easier to win from front or behind. I saw a couple of riders go up the banking to get a better start and out fox their opponent but I just went for it! Out of the saddle I went but I feel Im held back by the fact it feels like my cleats are slipping out. Those Keo Easys are not built for sprint work as their is no tension adjustment. However I mauled my way around in my fastest time ever.
My previous PB for a 200m sprint was about 13.5s although it was a while ago with MIddleton Cycling Club. This time I was wearing a track timing transponder and my first effort gave a 200m time of 12.921 and a 250m time of 16.273. Smashed my previous PB without a super run up or the best gear? My fox gave up after half a lap.
The next one was just as quick but I slowed the pace line right down to get an advantage as my strength is acceleration from standing. My fox was the same guy and I'm sure he must have thought I was dead after trouncing him and him having an extended rest. But I just kept the same tactic and went as hard as I could, no messing about. He was closer this time but I still did a good time even after only having a few minutes rest. 200m time - 13.296, 250m time - 16.733. Hopefully the links work.
That fastest lap time was at a speed of 55.3km/h unassisted all on my own. The total distance showed was 49km but we stayed on the blue line ( higher up) instead of the black so total distance was probably more like 53km - 33miles in the 2hr session ( riding time 1hr 20ish), average 22.3mph. Very worthwhile training indeed.
Once at the velodrome I found out, whilst signing on, I was in current World TT Champ company although he wasn't wearing his rainbow bands. After being a little awe struck I set about changing my gear ratio from a 49-16 to a 49-15 (88) as if I spin too quick I get out of breath so soon. The warmup I took it as that instead of racing around like a headless chicken trying to prove a point.
Various skills and sets followed and I was going around with relative ease for a change. It was supposed to be an A/B Sqt but 80% were A'ers. One set I was doing pursuit changes with a tandem who was very quick but stayed on fine. For the really fast efforts like that I deffo need a bigger gear!
Sprints, half laps sprints, and more laps followed until we ended doing a strange version of the 6 day points race which is strange enough without complicating matters. We had a recovery line (18-20mph - most probably higher than that) then when the whistle blew the first two sprinted all out for a lap and rejoined the line - simple. So after an eigth of a lap rolling start the timer started. I was leading for both my efforts but not sure wether it is easier to win from front or behind. I saw a couple of riders go up the banking to get a better start and out fox their opponent but I just went for it! Out of the saddle I went but I feel Im held back by the fact it feels like my cleats are slipping out. Those Keo Easys are not built for sprint work as their is no tension adjustment. However I mauled my way around in my fastest time ever.
My previous PB for a 200m sprint was about 13.5s although it was a while ago with MIddleton Cycling Club. This time I was wearing a track timing transponder and my first effort gave a 200m time of 12.921 and a 250m time of 16.273. Smashed my previous PB without a super run up or the best gear? My fox gave up after half a lap.
The next one was just as quick but I slowed the pace line right down to get an advantage as my strength is acceleration from standing. My fox was the same guy and I'm sure he must have thought I was dead after trouncing him and him having an extended rest. But I just kept the same tactic and went as hard as I could, no messing about. He was closer this time but I still did a good time even after only having a few minutes rest. 200m time - 13.296, 250m time - 16.733. Hopefully the links work.
That fastest lap time was at a speed of 55.3km/h unassisted all on my own. The total distance showed was 49km but we stayed on the blue line ( higher up) instead of the black so total distance was probably more like 53km - 33miles in the 2hr session ( riding time 1hr 20ish), average 22.3mph. Very worthwhile training indeed.
Cross Training
Sat 22nd Oct - Running 3.86miles (6.21km) in 26mins 48 seconds which gives a 5km time of 21min 40seconds for a very hilly course.
Sun 23rd Oct - SQT @ Velodrome. Not been for about a year so was quite nervous but turned out I was one of the faster riders and for each set I was able to give my all and sufficiently recover to do it again. There was a scratch race at the end, 30laps which went faster and faster then it was every man for himself for the last 5laps. With 6 to go I found myself in the unfortunate position of lying 2nd, took my lap then dropped back but If I wanted to stand a chance I had to keep near the front and not go to the back. I was constantly looking for a gap to rejoin the line and one opened up in 2nd place. I dropped into this gap and the leader went for a solo win with 5 to go. I used all my energy to get back on his wheel and dragged the whole of the line with me. D'oh! I should have held position on the outside and when the gap appeared big enough go with the leader side by side until there was a massive enough gap to drop behind so that the line would be distanced and it would be one on one instead of one against 30!
I recovered behind the leader for 3laps and the attacks kept coming and I tried to counter each one. But it was getting too much and someone launched a mega attack as he was able to get a lot of speed up from a few places back,I was too far forward, usually I am too far back lol. The guy who was leading faded, I dropped to 5th but held my speed and I managed to get 3rd with no energy for a full out sprint and a too low a gear to stand and sprint. That session absolutely wrecked me for the rest of the week.
Tuesday 25th Oct - More running, a spare of the moment thing, no HR or Speedo. 3.9miles in around 29mins. I then swam with the tri club in the evening just to re build up my strength for a few tris next year.
Sun 23rd Oct - SQT @ Velodrome. Not been for about a year so was quite nervous but turned out I was one of the faster riders and for each set I was able to give my all and sufficiently recover to do it again. There was a scratch race at the end, 30laps which went faster and faster then it was every man for himself for the last 5laps. With 6 to go I found myself in the unfortunate position of lying 2nd, took my lap then dropped back but If I wanted to stand a chance I had to keep near the front and not go to the back. I was constantly looking for a gap to rejoin the line and one opened up in 2nd place. I dropped into this gap and the leader went for a solo win with 5 to go. I used all my energy to get back on his wheel and dragged the whole of the line with me. D'oh! I should have held position on the outside and when the gap appeared big enough go with the leader side by side until there was a massive enough gap to drop behind so that the line would be distanced and it would be one on one instead of one against 30!
I recovered behind the leader for 3laps and the attacks kept coming and I tried to counter each one. But it was getting too much and someone launched a mega attack as he was able to get a lot of speed up from a few places back,I was too far forward, usually I am too far back lol. The guy who was leading faded, I dropped to 5th but held my speed and I managed to get 3rd with no energy for a full out sprint and a too low a gear to stand and sprint. That session absolutely wrecked me for the rest of the week.
Tuesday 25th Oct - More running, a spare of the moment thing, no HR or Speedo. 3.9miles in around 29mins. I then swam with the tri club in the evening just to re build up my strength for a few tris next year.
Thursday, 20 October 2011
Keeping the weight off
I'm sure I have a bigger appetite now that when I was close to 18 stone. Those give'in moments that I seem to have constantly are a big reason why I try to commute as much as possible and push myself at the same time. Getting to work this week has been a test of my dedication to keeping the weight off and staying as slim as possible over winter as most of my summer riding was done 10kgs over what I would call my 'race weight' even though I don't really race. 4am starts combined with super cold temperatures and gusty winds with the occasional down pour and hail storm have come together to concoct my worst nightmare. Monday I just couldn't bring myself to get out of bed never mind cycle to work. Tuesday and wednesday morning were similar yet I felt terrible. I have narrowed it down to eating bread in copious amounts (gluten-I have been avoiding it for a couple of months and seem to be benefitting), the cold or actually getting out of the saddle, hammering it ( on Tuesday) which might do more damage than good.
Tuesday 18th Oct
To Work Distance 20miles Av Sp 19.8mph Hr 142 Cad 70
To Home Distance 20miles Av Sp 19.8mph Hr 158 Cad 71
Wednesday 19th Oct
To Work Distance 15miles Av Sp 20.4mph Hr 138 Cad 69
To Home Distance 20miles Av Sp 20.8mph Hr 148 Cad 76
Thursday 20th Oct
To Work Distance 15 miles Av Sp 19.7mph Hr 138 Cad 72
To Home Distance 20miles Av Sp 21.4mph Hr 159 Cad 78
Thurs morn was 1 degree and my legs were jelly like and couldn't get going until the last 5miles. The cycle home I gave it some welly for which I nearly puked up once at home. Good feeling though. So for cold wintery weather the stats seem quite impressive.
Tuesday 18th Oct
To Work Distance 20miles Av Sp 19.8mph Hr 142 Cad 70
To Home Distance 20miles Av Sp 19.8mph Hr 158 Cad 71
Wednesday 19th Oct
To Work Distance 15miles Av Sp 20.4mph Hr 138 Cad 69
To Home Distance 20miles Av Sp 20.8mph Hr 148 Cad 76
Thursday 20th Oct
To Work Distance 15 miles Av Sp 19.7mph Hr 138 Cad 72
To Home Distance 20miles Av Sp 21.4mph Hr 159 Cad 78
Thurs morn was 1 degree and my legs were jelly like and couldn't get going until the last 5miles. The cycle home I gave it some welly for which I nearly puked up once at home. Good feeling though. So for cold wintery weather the stats seem quite impressive.
Sunday, 16 October 2011
Polocini - Winter Sprinter 2
The weather forecast was supposed to be decent for this ride on Sunday. However the sun took a lot longer to materialise and the rain clouds had spread all across the North West instead of being localised. That happens everytime I plan on using 'Scottie' and her funky wheels. I took her out anyway with the prospect of knowing I would have to spend ages cleaning her afterwards and I didn't want to back out as my weeks training was planned with this ride as a part of it.
'Entry on the line' (Where have I heard that before?) Yet again I hadn't pre-booked my place and but when I strutted up to the desk waving £10 notes furiously infront of the organisers faces I was turned away, saying they had no provision for 'EOL' and not enough food to go around but I was welcome to join everyone anyway but I wouldn't be insured. I have my own insurance. Hmmmm maybe because of everything on offer they only 'catered' for a certain number. They did say I could wait until everyone had set off and see how many hadn't turned up. Not a problem as they didn't have any official timing systems in place so I just readied my bike and joined the rear of the the pack awaiting 9am off time. Before that though I was approached by Chris Byrne, although I recognise the name the face eluded me. I'm sure I saw his name on another sportive recently. Had a nice chat which relaxed my mood as I wasn't very happy that I wasn't officially in and made me setting up my bike a pleasure. So after triple checking that I hadn't forget anything (there's always somethin!) I set off near the back of the pack.
There's a voice at the side of me that's at every event I do that says get to the front....NOW and I duly oblige, to the best of my abilities. I seemed to hit the front in no time using my new grinding away training method and this time my heart was out to play hitting 170 in a couple of minutes. I sat at the back, observing the other riders, making sure there were no numpties and to see how much work each was doing if any. That's when I thought I'd try my luck and lead for a bit. There was an old guy in full Cofidis get up and we exchanged places now and again whilst the others sat in. Eventually I ended up taking huge turns on the front, until about 35miles in when I took a breather for the hills. In our little group we had 3 bio-racer riders, the cofidis guy, some foreign sounding guy who looked an absolute monster on the bike a la Fabian and the obligatory doctor in full sky uniform with matching bike. There were a few more initially but were dwindled down. It was a fantastic group, very safe, everyone knew what to do and when, willing to help each other out.
Bit of a contrast to the West Yorkshire based club I rode with on Sunday.
The hills started to come thick and fast but I kept wondering where the cobbles and steepness of swiss hill were. I found out later due to the rain and the exceptional conditions we were diverted a long way round but with just as much ascent. That's why my Garmin was going mental at me even though we were following the signs. When a hill appeared longer than 20m I turned up the heat and was at a very hard but comfortable pace, really I wasn't expecting to be anyone behind me but a ginormous shadow emerged from the rear just to say he was still there. Still I was leading and we had a little chat. Turns out he's big into triathlons and came 15th in the Liverpool Olympic distance age groupers out of 600 I think and had the 5th fastest bike. Roberto ( told you he sounded foreign) said he used the Sportive as a training ride, I said I hadn't officially entered so would lead him out to glory. Turns out this guy was in Big Brother 5 or 6 ( I love the new series) heh funny. Carrying on, the hills kinda disappeared as quickly as they came with not much trouble although I did drop Rob a couple of times and waited a little while for him to join me. My heart rate was hovering around the 165 ish mark, I was killing myself for this guy, pretending to be his loyal domestique/rouleur and for what? The best training ride I've had for a while. The only problem near the end was traffic and lights slowing us down. I gave him the last mile to the finish then he crossed the line , first of the longer distance riders. We were both covered in road grime and were shocked to see how dirty the bikes were. That's gonna take a few hours I thought to myself :(
The organisers were awaiting our arrival with CNP recovery shakes and other bits and bobs. I was asked for my number then I reminded him that I hadn't entered. He offered me a shake and 'a place at his table' which I initially rejected as I felt awkward taking the freebies. He then said it was ok as there were a few that didn't turn up. I downed the strawberry shake in one. It was gorgeous! Recently I have purchased CNP stuff, gels flapjacks and the hydration drink and all have been beyond my expectations taste wise. The cola gels I could eat as snacks and even my missus loves the marzipan-esque flapjack.
Since I turned up at the Woodford community Centre I was made to feel welcome every step of the way, a credit to the way the Sportive was run and all the staff behind it. My initial reaction was a knee-jerk one, me being the jerk as the website clearly stated no entry on the line. I put the organiser and myself in a difficult position for which I apologise. The food on offer smelt gorgeous, lancs hot pot and pie and peas were the faves which I left for the other riders. Just a coffee for me, unfortunately not ground. There was a free massage being touted too. I had a great day and a worthwhile training session to boot with a big fat KFC being the icing on the cake.
Another great shot from Rick at cyclesportphotos.com
Wednesday, 12 October 2011
Training to be 'invincible'.....
....and I will become 'invincible'. The past few months,during my commutes, I have been concentrating on keeping a high a cadence as possible as I was led to believe it was the best way to cycle or I may have interpreted it wrong. Whilst doing so I've noticed the power in my legs decrease to the point where on every hill I had to stand to get me to the top with any kind of speed. 'Chain free' days hadn't happened for a long time :( A light bulb moment happened during the 'Season of Mists' Audax.
The young kid I was riding with from 'Penine Cycles' seemed to have the power in the legs I used to possess not all that long ago. Every incline he seemed to be purposefully grinding up, the effort looking immense and he was flying but I got the impression it was a training specific ride. On the other hand there was myself, out of the saddle, doing remarkably well as I couldn't generate the power in the saddle. 'BANG' it hit me from somewhere. Why was I doing so well out of the saddle? Because that's all I had been training to do! If I wanted a chain free day I would have to train for a chain free day.
Week Commencing 2nd October, after the Audax I decided to put my plan into place starting from the Wednesday. Reading on forums that a good way to train is to whack it into a big a gear as possible and go up hills, that's what I did but also tried it on the flats. This method hurts.....alot. Sometimes your body goes through the pain barrier and it subsides, other days you fight it 'til the end. Its not a'' bad pain but a 'good' pain that doesn't injure as Cancellara described in a DVD I watched a few nights ago. Not the best week to try it as the wind was very bad this and the next week. The first day was hard and was used as a recovery ride, the wind was that bad. Felt totally crap from the Audax but things picked up pace from there. Cadence dropped big time into the 70's and it even felt slower than that most times. I was able to pace myself ( I am very good at that) and keep the effort going for the full 40+ miles each day - strictly no out of the saddle stuff allowed.
To be honest I wasn't expecting to see any results so soon but from the 2nd day I could feel the power returning as the sessions went by, speeds being nice and high, and this culminated in a 'chain free' day on Tuesday 11th October! What a feeling. You feel like you can push any high gear really hard without much ill effect, the only limiting factor was my breathing/Hr. When I started the Garmin failed to start as I was in pitch black as I thought I pressed the button. 2 miles later I had to started her up. Flying along I knew I had to make the most of it so instead of the 20miles I did 25miles and instead of the usual 'flattish', mostly up hill route I chose one with some 'long' steep climbs! ( for a commute and compared to what I usually do) - yes not just the one steep climb. So in reverse order, here are the commuting stats.
Tuesday 11th October
To Home Distance 25miles Av Sp 21.6mph Asc 1000ft Hr 158 Cad 75 - ChainFreeDay
To Work Distance 20miles Av Sp 21.3mph Asc 587ft Hr 160 Cad 76 - Really Hurt
To get the right effect of the climbing involved press the + magnification on the elevation chart as it doesn't look so impressive as it is. The big downhill near the end had a few traffic light slowdowns too.
Saturday 8th October
To Work Distance 20miles Av Sp 21.0mph Hr 146 Cad 69
To Home Distance 20miles Av Sp 21.2mph Hr 158 Cad 74
Friday 7th October
To Work Distance 20miles Av Sp 21.1mph Hr 147 Cad 69
To Home Distance 20miles Av Sp 21.3mph Hr 156 Cad 76
Thursday 6th October
To Home Distance 20miles Av Sp 18.6mph Hr 133 Cad 68
To Work Distance 20miles Av Sp 20.0mph Hr 149 Cad 76
Wednesday 5th October
To Work Distance 20miles Av Sp 17.8mph Hr 130 Cad 72
To Home Distance 20miles Av Sp 19.3mph Hr 145 Cad 76
The young kid I was riding with from 'Penine Cycles' seemed to have the power in the legs I used to possess not all that long ago. Every incline he seemed to be purposefully grinding up, the effort looking immense and he was flying but I got the impression it was a training specific ride. On the other hand there was myself, out of the saddle, doing remarkably well as I couldn't generate the power in the saddle. 'BANG' it hit me from somewhere. Why was I doing so well out of the saddle? Because that's all I had been training to do! If I wanted a chain free day I would have to train for a chain free day.
Week Commencing 2nd October, after the Audax I decided to put my plan into place starting from the Wednesday. Reading on forums that a good way to train is to whack it into a big a gear as possible and go up hills, that's what I did but also tried it on the flats. This method hurts.....alot. Sometimes your body goes through the pain barrier and it subsides, other days you fight it 'til the end. Its not a'' bad pain but a 'good' pain that doesn't injure as Cancellara described in a DVD I watched a few nights ago. Not the best week to try it as the wind was very bad this and the next week. The first day was hard and was used as a recovery ride, the wind was that bad. Felt totally crap from the Audax but things picked up pace from there. Cadence dropped big time into the 70's and it even felt slower than that most times. I was able to pace myself ( I am very good at that) and keep the effort going for the full 40+ miles each day - strictly no out of the saddle stuff allowed.
To be honest I wasn't expecting to see any results so soon but from the 2nd day I could feel the power returning as the sessions went by, speeds being nice and high, and this culminated in a 'chain free' day on Tuesday 11th October! What a feeling. You feel like you can push any high gear really hard without much ill effect, the only limiting factor was my breathing/Hr. When I started the Garmin failed to start as I was in pitch black as I thought I pressed the button. 2 miles later I had to started her up. Flying along I knew I had to make the most of it so instead of the 20miles I did 25miles and instead of the usual 'flattish', mostly up hill route I chose one with some 'long' steep climbs! ( for a commute and compared to what I usually do) - yes not just the one steep climb. So in reverse order, here are the commuting stats.
Tuesday 11th October
To Home Distance 25miles Av Sp 21.6mph Asc 1000ft Hr 158 Cad 75 - ChainFreeDay
To Work Distance 20miles Av Sp 21.3mph Asc 587ft Hr 160 Cad 76 - Really Hurt
To get the right effect of the climbing involved press the + magnification on the elevation chart as it doesn't look so impressive as it is. The big downhill near the end had a few traffic light slowdowns too.
Saturday 8th October
To Work Distance 20miles Av Sp 21.0mph Hr 146 Cad 69
To Home Distance 20miles Av Sp 21.2mph Hr 158 Cad 74
Friday 7th October
To Work Distance 20miles Av Sp 21.1mph Hr 147 Cad 69
To Home Distance 20miles Av Sp 21.3mph Hr 156 Cad 76
Thursday 6th October
To Home Distance 20miles Av Sp 18.6mph Hr 133 Cad 68
To Work Distance 20miles Av Sp 20.0mph Hr 149 Cad 76
Wednesday 5th October
To Work Distance 20miles Av Sp 17.8mph Hr 130 Cad 72
To Home Distance 20miles Av Sp 19.3mph Hr 145 Cad 76
Sunday, 9 October 2011
Season of Mists Audax - 2nd October
Cycle to Audax - Av Sp 18.1mph Distance 24.0miles Asc 1560ft Hr 135 Cad 80
Audax - Av Sp 15.8mph Distance 64.0miles Asc 7650ft Hr 138 Cad 78
Cycle to Home - Av Sp 18.0mph Distance 14.0miles Asc 600ft Hr 132 Cad 82
The five days before this event the UK saw the best weather of the whole year albeit very little windy so confidently I pre-purchased my entry for the princely sum of £4.50 a whole week in advance even though I could have entered on the line.
Start line was the Salem community centre in Hebden Bridge and I had a brand new Garmin 800 to get me there and navigate me around the course just in case I went solo as I usually do. I met a couple of members of Rochdale Tri club in Whitworth and proceeded to the start point via Bacup and Tod Rd. There's enough climbing in the audax without anymore! From the off it was overcast and raining which gradually got worse and worse. My choice of bike was becoming an extremely bad decision. Scottie with 60mm carbon rims, even with yellow swiss-stop pads the stopping power is far from ideal for the conditions presented to me.
I virtually drafted the tri club duo all the way to Hebden as I wasn't feeling great at all and was struggling big time. I tried to take it easy on my commutes all week but just couldn't. On arrival there were already loads of cyclists already there all expecting glorious weather however we were in for a shock. For a change I decided to drink absolutely loads as I would be doing close to 100miles and my 1litre bottle needed filling up again.
We set off last as we waited for another member of the triclub which suited me as there was overtakes galore to be had. The first 5miles was an uphill slog to Burnley via Heptonstall which included a section of pave and in the damp made the effort quite difficult. I really buried myself for those 5miles to get past everyone and get up to the leaders who set off a good 5 minutes before me. Unbelievably I hit the front group after about half an hour and sat in for a long long time! The group was being led by a racing team CS cycles from Brighouse, a guy in sky uniform with a powertap and a young kid from VC Bradford/Penine cycles. We got a little lost in the back streets of Burnley but found our way back on track in no time. I found myself in the lead as the others must have been saving themselves for the climb at Sabden which I never knew was coming up and I went off the front.
I thought I was alone but was soon joined by the Penine cycles kid. We built up a good lead but lost a lot at the bottom of the Nick O' Pendle climb as the road was closed and we walked on the pavement as there was a pedestrian in the way. He zoomed off whilst I struggled. I couldn't get any power down whilst seated which is quite unusual for myself when climbing and has to limit my losses standing up. Infact I was doing quite a good job in the end and my cadence was nice and high. Totally the opposite seated though.
At Clitheroe I was following the sat nav's directions and even though I was following the correct route I got a 'beep' saying I was off course. Turned around and the Brighouse group rejoined us as we had messed up for a while. Next climb was Waddington Fell and I was struggling again sitting down. Just no power. I had to close any gaps by standing up but there was always the thought of 'how long will my legs last' if I kept it up.
There was an Irish guy in the group who looked 'uneasy' in the group. Always changing speed and being a nuisance. A club mate of his clipped his wheel, stayed up miraculously, and the Irish guy blamed his m8 of 'half wheeling'. Technically he was correct but the one in front I thought was to blame due to his inconsistant pacing. He'd be a menace on the track. I found myself behind this guy on the Newton climb and noticed even more his erratic style. I should have dropped back and left his wheel totally. Someone shouted at the back that he had punctured and this tosser looked back and broke hard. Cue me hitting his wheel and skidding to a halt on the tar mac. The guys behind me only missed me because I skidded forward at some speed. I shouted my discontent , some smart arse shouted back that I was going too fast. I might not be the most experienced group cyclist but you do not slow down heavily suddenly at the front of a peloton! In fact the tit did the same at a cattle grid and stopped causing another pile up as he walked across although no-one was felled this time. Luckily I was alot further back. Anyway I was bleeding from my right knee but injuries were minor and the bike seemed fine. The guy who punctured, myself and Penine Cycles bloke chased the Brighouse lot and overtook as they stopped in Slaidburn for coffee.
Thats when I stopped Garmin and forgot to restart as we tried to find out what was going on and to see who would carry on without stopping. Onward and upward, the three of us were pretty evenly matched although the PC guy deffo had the edge. The tall lanky fella that joined us had the most amazing leg speed . There were some really dangerous descents with tight bends and I came a cropper twice as my wheels locked whilst braking going in a straight line! as I tried to reduce speed before taking the bend. How I stayed upright I will never know and I wished the guy behind had a camera as it must have been something to watch.
Not far after Coldwell Activity Centre (control) was a massive climb, steepness wise. I saw guys who were on the shorter route walking it. The end was close and was looking forward to tHe food laid on. Rice pud, pizza, fruit, sarnies and a massive choice of cake downed with filter coffee made the thought of riding home into a big headwind more bearable. No cramp this time, loads drunk and a massive amount of climbing just under 10,000ft in 100miles. Low heart rate and cadence suggest I was f^&5ed before I started.
Audax - Av Sp 15.8mph Distance 64.0miles Asc 7650ft Hr 138 Cad 78
Cycle to Home - Av Sp 18.0mph Distance 14.0miles Asc 600ft Hr 132 Cad 82
The five days before this event the UK saw the best weather of the whole year albeit very little windy so confidently I pre-purchased my entry for the princely sum of £4.50 a whole week in advance even though I could have entered on the line.
Start line was the Salem community centre in Hebden Bridge and I had a brand new Garmin 800 to get me there and navigate me around the course just in case I went solo as I usually do. I met a couple of members of Rochdale Tri club in Whitworth and proceeded to the start point via Bacup and Tod Rd. There's enough climbing in the audax without anymore! From the off it was overcast and raining which gradually got worse and worse. My choice of bike was becoming an extremely bad decision. Scottie with 60mm carbon rims, even with yellow swiss-stop pads the stopping power is far from ideal for the conditions presented to me.
I virtually drafted the tri club duo all the way to Hebden as I wasn't feeling great at all and was struggling big time. I tried to take it easy on my commutes all week but just couldn't. On arrival there were already loads of cyclists already there all expecting glorious weather however we were in for a shock. For a change I decided to drink absolutely loads as I would be doing close to 100miles and my 1litre bottle needed filling up again.
We set off last as we waited for another member of the triclub which suited me as there was overtakes galore to be had. The first 5miles was an uphill slog to Burnley via Heptonstall which included a section of pave and in the damp made the effort quite difficult. I really buried myself for those 5miles to get past everyone and get up to the leaders who set off a good 5 minutes before me. Unbelievably I hit the front group after about half an hour and sat in for a long long time! The group was being led by a racing team CS cycles from Brighouse, a guy in sky uniform with a powertap and a young kid from VC Bradford/Penine cycles. We got a little lost in the back streets of Burnley but found our way back on track in no time. I found myself in the lead as the others must have been saving themselves for the climb at Sabden which I never knew was coming up and I went off the front.
I thought I was alone but was soon joined by the Penine cycles kid. We built up a good lead but lost a lot at the bottom of the Nick O' Pendle climb as the road was closed and we walked on the pavement as there was a pedestrian in the way. He zoomed off whilst I struggled. I couldn't get any power down whilst seated which is quite unusual for myself when climbing and has to limit my losses standing up. Infact I was doing quite a good job in the end and my cadence was nice and high. Totally the opposite seated though.
At Clitheroe I was following the sat nav's directions and even though I was following the correct route I got a 'beep' saying I was off course. Turned around and the Brighouse group rejoined us as we had messed up for a while. Next climb was Waddington Fell and I was struggling again sitting down. Just no power. I had to close any gaps by standing up but there was always the thought of 'how long will my legs last' if I kept it up.
There was an Irish guy in the group who looked 'uneasy' in the group. Always changing speed and being a nuisance. A club mate of his clipped his wheel, stayed up miraculously, and the Irish guy blamed his m8 of 'half wheeling'. Technically he was correct but the one in front I thought was to blame due to his inconsistant pacing. He'd be a menace on the track. I found myself behind this guy on the Newton climb and noticed even more his erratic style. I should have dropped back and left his wheel totally. Someone shouted at the back that he had punctured and this tosser looked back and broke hard. Cue me hitting his wheel and skidding to a halt on the tar mac. The guys behind me only missed me because I skidded forward at some speed. I shouted my discontent , some smart arse shouted back that I was going too fast. I might not be the most experienced group cyclist but you do not slow down heavily suddenly at the front of a peloton! In fact the tit did the same at a cattle grid and stopped causing another pile up as he walked across although no-one was felled this time. Luckily I was alot further back. Anyway I was bleeding from my right knee but injuries were minor and the bike seemed fine. The guy who punctured, myself and Penine Cycles bloke chased the Brighouse lot and overtook as they stopped in Slaidburn for coffee.
Thats when I stopped Garmin and forgot to restart as we tried to find out what was going on and to see who would carry on without stopping. Onward and upward, the three of us were pretty evenly matched although the PC guy deffo had the edge. The tall lanky fella that joined us had the most amazing leg speed . There were some really dangerous descents with tight bends and I came a cropper twice as my wheels locked whilst braking going in a straight line! as I tried to reduce speed before taking the bend. How I stayed upright I will never know and I wished the guy behind had a camera as it must have been something to watch.
Not far after Coldwell Activity Centre (control) was a massive climb, steepness wise. I saw guys who were on the shorter route walking it. The end was close and was looking forward to tHe food laid on. Rice pud, pizza, fruit, sarnies and a massive choice of cake downed with filter coffee made the thought of riding home into a big headwind more bearable. No cramp this time, loads drunk and a massive amount of climbing just under 10,000ft in 100miles. Low heart rate and cadence suggest I was f^&5ed before I started.
Tuesday, 4 October 2011
The rest of Sept
COMMUTES
Wed 14th Sept
To Work Distance 20miles Av sp 19.7mph Hr 152
To Home Distance 20miles Av Sp 19.2mph Hr 144
Thurs 15th Sept
To Work Distance 20miles Av Sp 21.3mph Hr 161
To Home Distance 20miles Av Sp 19.8mph Hr 148
Fri 16th Sept
To Work Distance 20miles Av Sp 21.2mph Hr 158 Cad 89
To Home Distance 20miles Av Sp 20.1mph Hr 149 Cad89
Sun 17th Sept - 5km Run/Bike intervals/weights
Mon 19th Sept
To Work Distance 20miles AV Sp 20.7mph Hr 142 Cad89
To Home Distance 20miles Av Sp 20.5mph Hr 152 Cad87
Tues 20th Sept
To Work Distance 20miles Av Sp 19.0mph Hr 136 Cad83
To Home Distance 20miles Av Sp 21.2mph Hr 153 Cad88
Wednesday 21th Sept - Rest Day
Thursday 22nd Sept - 5km Run/Bike intervals/weights
Fri 23rd Sept
To Work Distance 10miles Av Sp 19.8mph Hr 129 Cad 81
To Home Distance 20miles Av Sp 20.3mph Hr 149 Cad 83
Sat 24th Sept
To Work Distance 35miles Av Sp 20.4mph Hr 144 Cad 89
To Home Distance 20miles Av Sp 20.9mph Hr 157 Cad 90
Sunday 25th Sept
Run Distance3.4miles AV Sp 8.5mph Garmin plotted distance wrong somewhow
Hr 156
That was my first timed run in a while and I felt very comfortable and the course was quite hilly. Unfortunately Garmin had the distance as 2.8miles and a slow av sp which annoyed me as I thought I did my fastest run yet so I inputted the course into a couple of mapping sites and all agreed on 3.4miles. Excellent - for me.
Monday 26th Sept
To Home Distance 20miles Av Sp 22mph Hr 155bpm Cad92
To Work Distance 20miles Av Sp 19.7mph Hr 144bpm Cad87
Tuesday 27th Sept
To Home Distance 20miles Av Sp 21.5mph Hr 146 Cad 86
To Work Distance 20miles Av Sp 19.4mph Hr 137 Cad 84
Wednesday 28th Sept
To Work Distance 20miles Av Sp 20.8mph Hr 152 Cad89
To Home Distance 20miles Av Sp 19.4mph Hr 138 Cad85
Thursday & Fr 29th/30th Sept
To Work Distance 20miles Av Sp 21.3mph Hr 153 Cad 87
To Home Distance 20miles Av Sp 20,3mph Hr 143 Cad 83
Sat 31st Sept
Garmin800 and Scottie test ride Distance 13miles Av sp 21.4mph Cad 89
Strangely that last week was when we had the 'Indian Summer' with lovely temps but blustery Southerly with an Eastern kick winds which should have meant my Work speeds slower and to Home times faster but it didn't work out like that? There was't much wind at night time, the humidity was close to 90% ( less air pressure therefore less drag they keep alleging and I keep disbelieving) and temps high yet the air felt cold and very very draggy which shouldn't have happened!
Wed 14th Sept
To Work Distance 20miles Av sp 19.7mph Hr 152
To Home Distance 20miles Av Sp 19.2mph Hr 144
Thurs 15th Sept
To Work Distance 20miles Av Sp 21.3mph Hr 161
To Home Distance 20miles Av Sp 19.8mph Hr 148
Fri 16th Sept
To Work Distance 20miles Av Sp 21.2mph Hr 158 Cad 89
To Home Distance 20miles Av Sp 20.1mph Hr 149 Cad89
Sun 17th Sept - 5km Run/Bike intervals/weights
Mon 19th Sept
To Work Distance 20miles AV Sp 20.7mph Hr 142 Cad89
To Home Distance 20miles Av Sp 20.5mph Hr 152 Cad87
Tues 20th Sept
To Work Distance 20miles Av Sp 19.0mph Hr 136 Cad83
To Home Distance 20miles Av Sp 21.2mph Hr 153 Cad88
Wednesday 21th Sept - Rest Day
Thursday 22nd Sept - 5km Run/Bike intervals/weights
Fri 23rd Sept
To Work Distance 10miles Av Sp 19.8mph Hr 129 Cad 81
To Home Distance 20miles Av Sp 20.3mph Hr 149 Cad 83
Sat 24th Sept
To Work Distance 35miles Av Sp 20.4mph Hr 144 Cad 89
To Home Distance 20miles Av Sp 20.9mph Hr 157 Cad 90
Sunday 25th Sept
Run Distance3.4miles AV Sp 8.5mph Garmin plotted distance wrong somewhow
Hr 156
That was my first timed run in a while and I felt very comfortable and the course was quite hilly. Unfortunately Garmin had the distance as 2.8miles and a slow av sp which annoyed me as I thought I did my fastest run yet so I inputted the course into a couple of mapping sites and all agreed on 3.4miles. Excellent - for me.
Monday 26th Sept
To Home Distance 20miles Av Sp 22mph Hr 155bpm Cad92
To Work Distance 20miles Av Sp 19.7mph Hr 144bpm Cad87
Tuesday 27th Sept
To Home Distance 20miles Av Sp 21.5mph Hr 146 Cad 86
To Work Distance 20miles Av Sp 19.4mph Hr 137 Cad 84
Wednesday 28th Sept
To Work Distance 20miles Av Sp 20.8mph Hr 152 Cad89
To Home Distance 20miles Av Sp 19.4mph Hr 138 Cad85
Thursday & Fr 29th/30th Sept
To Work Distance 20miles Av Sp 21.3mph Hr 153 Cad 87
To Home Distance 20miles Av Sp 20,3mph Hr 143 Cad 83
Sat 31st Sept
Garmin800 and Scottie test ride Distance 13miles Av sp 21.4mph Cad 89
Strangely that last week was when we had the 'Indian Summer' with lovely temps but blustery Southerly with an Eastern kick winds which should have meant my Work speeds slower and to Home times faster but it didn't work out like that? There was't much wind at night time, the humidity was close to 90% ( less air pressure therefore less drag they keep alleging and I keep disbelieving) and temps high yet the air felt cold and very very draggy which shouldn't have happened!
Subscribe to:
Posts (Atom)
