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Training Log: veinbuster

In the last 7 days:

activity # timemileskm+m
  flexibility7 2:39:00
  Cardio2 2:14:28
  weight training3 2:05:00
  Total12 6:58:28
«
1:45
0:00
TuWeThFrSaSuMo

Monday Feb 27 #

6 AM

flexibility 22:00 [1]

7 AM

weight training 40:00 [2]

Day 1 soloflex and free weights

Sunday Feb 26 #

8 AM

flexibility 22:00 [1]

Saturday Feb 25 #

7 AM

flexibility 25:00 [1]

8 AM

Cardio intervals (Tacx iFlow ) 1:20:09 [5]
ahr:150 max:167 shoes: Gekko

I played Sufferfest: Blender, but didn't use it for power levels. I just used its cues for cadence on flat ground. The average speed was about what I would expect to see on the road, but without any wind resistance.

It was interesting to see that my heart rate in no wind was in the ballpark of what I would expect on the road using my natural cadence rather than video recommendations. Not terribly surprising because I had observed a heart rate escalation with cadence in the past. I'm not convinced that it can be trained away at my age, and perhaps more importantly with my legs.

I also noticed the Garmin heart rate calorie consumption was almost double the trainer reading. When I do these rides for power at my natural cadence they are pretty close.

I just did the road race and attack segments of the video, targeting a finish just before Bash hit the third check point.

A few stats:
Max power: 817 - pushing the last attack of the day, if I'd realized the power was that high I would have grabbed another gear.
Max speed: 53.5 km/hr
Max cadence: 126 - I can't hold this very long, maybe the last 100m or so to a finish line

I rarely even look at trainer distance, but logged 32.4 km in this session - about the turn around point for my age rides next month.

Friday Feb 24 #

7 AM

flexibility 22:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Thursday Feb 23 #

6 AM

flexibility 25:00 [1]

7 AM

Cardio intervals (Tacx iFlow ) 54:19 [4]
ahr:148 max:169 shoes: Gekko

Sufferfest: the rookie

10 minute dometique
10 minute sprint leadout
10 minute hill race - punched out a 125 cadence for the win

Power: avg-203, max-504

Wednesday Feb 22 #

6 AM

flexibility 21:00 [1]

7 AM

weight training 45:00 [2]

Day 2 soloflex and free weights

Tuesday Feb 21 #

8 AM

flexibility 22:00 [1]

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Training Targets

Jan 1 – Dec 31 (365d)
Aggregate cycling
Road cycle
+ Mountain bike
6000km
actual:161.5km2%
projected:1016.2km16%

Jan 1 – Dec 31 (365d)
Non-cycle distance
Other
+ Snow shoe
150km
actual:32.7km21%
projected:205.8km137%

Jan 1 – Dec 31 (365d)
Total training time
Road cycle
+ Mountain bike
+ weight training
+ Cardio
+ flexibility
+ Other
+ Snow shoe
530:00:00
actual:83:18:0915%
projected:524:13:5298%

Reports

Search Log

 

Translation of my bike names:
Big Unit: 29er mountain style 1 speed, usually set with free wheel hub because gearing is to small for my legs to keep up on down hills.

Goldie: gold fixie built on a KHS frame.

Greenspeed: X5 steers like a go cart and is the most fun you can have on a pushie. It is a bit to short to be road safe.

Smokie: Specialized road bike: S Works SL2, full dura ace, Zipp 404

Stumpjumper: what the name says, S Works version

Cross Bike: This is a Wilier Cross bike my wife bought me as a spare. I run it with knobby tires and egg beaters in winter and for summer switch it to road tires and speedplay zeros. It has a less aggressibe setup than Smokie.

Vinnie: mid 80s mountain bike. No suspension. Mostly original parts, though I changed the bottom bracket and replaced the pedals that had smashed into too many rocks and curbs. I use this as a dirty bike - bad weather, rides the roof of the car to far away places and generally gets all manner of abuse.

I'm not currently using any of my other bikes for training. I have a write up comparing these, a BikeE and a Bachetta that you can read using the link below.
The Bikes Long Version


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