Training Log Archive: veinbusterIn the 7 days ending Jul 16, 2020:
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Thursday Jul 16, 2020 #
7 AM
flexibility 46:00 [1]
Nice to see York Region fall below 300 active Covid cases, and to see Canada drop out of the top 20 countries.
Road cycle (Smokie) 1:14:52 27.64 km (2:43 / km) +213m 2:37 / km
ahr:138 max:161 shoes: Specialized SWorks road
Purr de France stage 10
I had more sore bits than expected this morning so didn’t plan to work especially hard.
I headed out to my favourite hills route and found commuter traffic heavy enough that I’m probably going have to strike it from my weekday list. I U turned early when I met a work crew - saved me about 10km.
It was muggy even going out early. A heavy afternoon rain would be fine with me.
I had more sore bits than expected this morning so didn’t plan to work especially hard.
I headed out to my favourite hills route and found commuter traffic heavy enough that I’m probably going have to strike it from my weekday list. I U turned early when I met a work crew - saved me about 10km.
It was muggy even going out early. A heavy afternoon rain would be fine with me.
11 AM
Note
Yesterday Dana sent some photos of my bike build. Its going well but we had to select a new front brake. Bacchetta changed the front fork a bit and the intended brake won't work. I'll be getting a Box One Mini V.
front of frame - looks much like the others
giant idler and solid seat mount
the back end is pretty sleek
big road cassette - the only thing I have with more range is the 1x11 on the fattie
front of drive train
modern wireless shifting should be fun
front of frame - looks much like the others
giant idler and solid seat mount
the back end is pretty sleek
big road cassette - the only thing I have with more range is the 1x11 on the fattie
front of drive train
modern wireless shifting should be fun
C • Aero 2
Wednesday Jul 15, 2020 #
6 AM
flexibility 45:00 [1]
Delayed some getting the basement organized again after yesterday’s washing machine flood - it forgot to shut off the water when it was full.
7 AM
weight training 47:00 [2]
Day 2 soloflex and free weights
4 PM
Road cycle (Brompton) 1:01:16 17.17 km (3:34 / km) +31m 3:32 / km
ahr:120 max:147
Purr de France stage 9
Late getting out because after cleaning up yesterday’s washer flood and getting a new one to be delivered, I started another flood by breaking the water pipe while trying to get the old hose off. Smashed my right arm torquing the wrench enough to do that too.
Oh well.
Mostly easy ride along the paved river trails in the hot part of the day. Attacks were just hamster legs. I did hit a top speed off 35.9km/hr on my last flat attack though. I had been thinking 30 might be the limit.
Late getting out because after cleaning up yesterday’s washer flood and getting a new one to be delivered, I started another flood by breaking the water pipe while trying to get the old hose off. Smashed my right arm torquing the wrench enough to do that too.
Oh well.
Mostly easy ride along the paved river trails in the hot part of the day. Attacks were just hamster legs. I did hit a top speed off 35.9km/hr on my last flat attack though. I had been thinking 30 might be the limit.
Tuesday Jul 14, 2020 #
Note
rhr:45
6 AM
flexibility 36:00 [1]
8 AM
Road cycle (Giro) 1:00:53 25.64 km (2:22 / km) +15m 2:22 / km
ahr:148 max:171 shoes: Specialized S Works Mountain
Cruzbike TT Challenge week 11
The wind wasn’t ideal, but it was predicted to be worse most of the week, so I opted to take my chances today. I cut the flexibility a bit short hoping to beat the projected increase in the wind.
I took an extra lap around the school to loosen up my legs and then charged into the west wind while I was fresh. I managed to build a bit of a time buffer and then tried to settle in to a sustainable pace. As I neared the end of the outbound section, I noticed the wind picking up and shifting to the north...stealing my Tailwind finish.
The 3rd TT interval has 3 short northbound sections, so I opted to push the pace a bit there to relieve the pressure on the long north bound stretch in the last interval. I managed to claw back a few seconds, but still had to push a pretty high heart rate for the last 4 km to take 13 seconds off my previous time.
This is probably my limit on the Giro, unless I get still air next week.
Still 2nd overall after week 10, 3 points out of first and over 20 ahead of third.
43:30
Past times
43:43
44:01
44:20
44:40
45:00
45:20
45:50
46:50
47:55
48:16 (middle chainring)
The wind wasn’t ideal, but it was predicted to be worse most of the week, so I opted to take my chances today. I cut the flexibility a bit short hoping to beat the projected increase in the wind.
I took an extra lap around the school to loosen up my legs and then charged into the west wind while I was fresh. I managed to build a bit of a time buffer and then tried to settle in to a sustainable pace. As I neared the end of the outbound section, I noticed the wind picking up and shifting to the north...stealing my Tailwind finish.
The 3rd TT interval has 3 short northbound sections, so I opted to push the pace a bit there to relieve the pressure on the long north bound stretch in the last interval. I managed to claw back a few seconds, but still had to push a pretty high heart rate for the last 4 km to take 13 seconds off my previous time.
This is probably my limit on the Giro, unless I get still air next week.
Still 2nd overall after week 10, 3 points out of first and over 20 ahead of third.
43:30
Past times
43:43
44:01
44:20
44:40
45:00
45:20
45:50
46:50
47:55
48:16 (middle chainring)
Monday Jul 13, 2020 #
Note
rhr:47
6 AM
flexibility 45:00 [1]
Covid text booked, meaning I registered for the right to wait in line.
C • Test 5
7 AM
weight training 40:00 [2]
Day 1 soloflex and free weights
Sunday Jul 12, 2020 #
Note
Purr de France bikes so far:
Stage 1 & 6
Stage 2
Stage 3
Stage 4
Stage 5
Stage 7
Stage 1 & 6
Stage 2
Stage 3
Stage 4
Stage 5
Stage 7
6 AM
flexibility 51:00 [1]
8 AM
Road cycle (Strada) 1:33:33 38.5 km (2:26 / km) +237m 2:21 / km
ahr:129 max:155 shoes: Specialized S Works Mountain
Purr de France stage 7
I went up to cruise the north face of the moraine, biased to Warden where all the time trial riders go on the weekend.
My legs still felt a bit sore from the Friday fixie Hills, but much better than yesterday.
I went up to cruise the north face of the moraine, biased to Warden where all the time trial riders go on the weekend.
My legs still felt a bit sore from the Friday fixie Hills, but much better than yesterday.
Saturday Jul 11, 2020 #
6 AM
flexibility 47:00 [1]
8 AM
Road cycle (Giro) 2:01:48 49.61 km (2:27 / km) +324m 2:23 / km
ahr:136 max:156 shoes: Specialized S Works Mountain
Purr de France stage 6
2 hours of flat.
I had planned to go and ride south Lake Simcoe, but radar showed too much rain in the rain and predicted heavier rain to the north, so I just did the local loop so I could wait out the rain as needed. I expected a fragmented ride.
My quads were feeling yesterday’s descents on the fixie. It was probably the best workout they’ve had this year. I should probably do it more often. At least until the end of my TT Challenge - I might need more leg muscle to keep improving my time by mid August or so.
I set out at the high end of my endurance pace, just to remind my legs that they didn’t have the day off. For the first hour the air varied between misty and drizzle, really just emphasizing the humidity. I stopped for more water at 1:09 and in the couple of minutes that took, the drizzle had become light rain.
I went one gear easier hoping to chip away at the time a bit before the rain picked up, but it didn’t really amount to much until 1:45. The rain picked up enough to wish for sunglass wipers, but it wasn’t really a soaker so I thought I might as well finish up. The rain got heavy enough to stop at 1:58, so I rolled the last two easy laps and called it a day.
Quite a bit of elevation for a flat stage, but it was all 4m at a time.
2 hours of flat.
I had planned to go and ride south Lake Simcoe, but radar showed too much rain in the rain and predicted heavier rain to the north, so I just did the local loop so I could wait out the rain as needed. I expected a fragmented ride.
My quads were feeling yesterday’s descents on the fixie. It was probably the best workout they’ve had this year. I should probably do it more often. At least until the end of my TT Challenge - I might need more leg muscle to keep improving my time by mid August or so.
I set out at the high end of my endurance pace, just to remind my legs that they didn’t have the day off. For the first hour the air varied between misty and drizzle, really just emphasizing the humidity. I stopped for more water at 1:09 and in the couple of minutes that took, the drizzle had become light rain.
I went one gear easier hoping to chip away at the time a bit before the rain picked up, but it didn’t really amount to much until 1:45. The rain picked up enough to wish for sunglass wipers, but it wasn’t really a soaker so I thought I might as well finish up. The rain got heavy enough to stop at 1:58, so I rolled the last two easy laps and called it a day.
Quite a bit of elevation for a flat stage, but it was all 4m at a time.
Friday Jul 10, 2020 #
6 AM
flexibility 41:00 [1]
7 AM
weight training 39:00 [2]
Day 3 soloflex
8 AM
Road cycle (Goldie) 1:00:48 17.56 km (3:28 / km) +153m 3:19 / km
ahr:132 max:160 shoes: Specialized S Works Mountain
Purr de France stage 5
Since I did my TT on Monday, I owed PdF a hills day. I took Goldie out to ride the neighbourhood hills.
The bike has brakes, but I feel it is a matter of honour on a fixie to save them only for emergencies. Since each downhill ends at a stop sign, it was important to control the pace with back pressure on the pedals after creating each hill. I had noted in the past that this is a really good legs workout. It makes for an interesting speed-elevation overlay.
For the first 10km I tried to hold the descent to about 10 km/hr. Then I started letting it run up a bit more. I don’t usually bother with a cool down, but today did five easy minutes on the loop by the house. I tossed in some slowing from 30 km/hr for grins.
Since I did my TT on Monday, I owed PdF a hills day. I took Goldie out to ride the neighbourhood hills.
The bike has brakes, but I feel it is a matter of honour on a fixie to save them only for emergencies. Since each downhill ends at a stop sign, it was important to control the pace with back pressure on the pedals after creating each hill. I had noted in the past that this is a really good legs workout. It makes for an interesting speed-elevation overlay.
For the first 10km I tried to hold the descent to about 10 km/hr. Then I started letting it run up a bit more. I don’t usually bother with a cool down, but today did five easy minutes on the loop by the house. I tossed in some slowing from 30 km/hr for grins.