Training Log Archive: veinbuster

Day 3 soloflex
First half - quit early to allow time to top up my gas tank in case the weather gets the better of my car.

Personal Best snowshoe race at Albion Hills. I did the short race. 'Bent blasted past me at 2.2km on my Garmin, which might have read low because it showed 3.0 km when I rounded the corner to the chalet.

I started out behind everyone so as not to slow a racer down. It turns out I wasn't going to be the slowest on the course, so I slid past a few people early and a couple more on a hill. Pretty soon as was alone except for the odd bike lapping by.

When I got to the finish line I had only been out 45 minutes, so even though my race was over, I carried on. I took a short cut back in time to see Bash finish her run. I wouldn't have finished the 8km snowshoe before the real racers did their snowshoe + run.

I don't think the conditions could have been much nicer. The snowshoeing was much less effort on a groomed trail than my normal routes. I think I could have stayed ahead of 'Bent on my fattie and finished mid pack.

I did notice that the run/race snowshoes would be desirable trying to turn in a decent time in the conditions today.

C • Good to see you out there 6

Tour of Sufferlandria day 8

Today the trainer software aborted at 1:14:43. I continued using my gears to get the effort from prior intervals.

Revolver
16x 1 minute at VO2 max (280) with a couple of sprints

Half is Easy
2x 25 sec VO2 max
20x 15 sec VO2 max
22x 15 sec VO2 max

I used a lower gear with higher cadence for the second video

Power (while the meter was running): avg-203, max-370

Tour of Sufferlandria day 8 fail

Revolver
15x1 minute VO2 max
In interval 6 the front wheel started to bounce off the brick it sits on. Too much power burst, so I adjusted that in the recovery time.
In interval 8 I started spinning out the rear. Suspecting low air, in the recovery I found it flat and gave a shot at just inflating it to the max.
Interval 9 spinning out again I resigned myself to a fail. I'll get the hardest bike I have to work on off the trainer and patched up a bit later.

Power: avg-204, max-317

The 317 was way low - the result of no grip

Tour of Sufferlandria day 6

There is no try

9 progressive intervals. 1-8 minutes long. 3 power bumps in each.

Power: avg-209, max-596 (final sprint, couldn't get any more out of the gear I was in)

Tour of Sufferlandria Day 7
No, that's not a typo. They opened the stage for some obscure place in the middle of the Pacific, so I switched time zones for the rest of the Tour. That should let me enjoy the Sunday snowshoe race a bit more.

Hell Hath no Fury

4 stage simulated race. 5:30 tempo, 2xTT20, TT3 1/2

Power: avg-213, max-370

Power average was 174 when I first did this video on the Tacx two years ago.

Day 2 soloflex and free weights
Speed version

Tour of Sufferlandria

9 Hammers

3x 1 threshold interval + 2 VO2 max intervals
Perversely there were a good number of sprints in the VO2 max segments.

If felt tough holding all that VO2 max time, but my heart rate stayed well in control. This was probably aided by some early intervals forcing me to use my full lung capacity. I should be in good shape for my age rides next month.

Power: avg-207, max-362

Day 1 soloflex and free weights
Finished of the workout

Tour of Sufferlandria day 4

Angels

10 min over/under

3x8 minute climbs, again the sprint finish on the last climb was tough. I dropped two gears and pounded a strong cadence

Power: avg-203, max-362

Rethinking my plan for Person Best on Sunday. The long snowshoe might not go well with a two hour final day of Tour of Sufferlandria.

C • Are you already registered? 5

Day 1 soloflex and free weights
First half - a bit flu ish again today so I did just enough to give me 1:50 for the day after today's Sufferfest - when I work up the ambition to get started.

Tour de Sufferlandria day 3

Violator

64 sprints. They perversely decreased the recovery time as the session progressed. I took one extra gear and used cadence to push to my 350 watt target on each sprint. Sprint duration 5-15 seconds.

Power: avg-188, max-402