Training Log Archive: FlightIn the 7 days ending Apr 29, 2017:
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Saturday Apr 29, 2017 #
Cycling warm up/down 55:00 [2] 20.0 km (2:45 / km) +101m 2:41 / km
3 PM
Cycling race (Defi TT) 31:37 [4] 22.0 km (1:26 / km) +15m 1:26 / km
ahr:173 max:182 slept:8.5
TT
I was still a bit nervous for the hairpin, particularly with the wind.
First one out of the gate. We were off quick with a pace van.
A gust of on the first chicane surprised me and almost blew us into the pylons, I swore and apologized to Carla. We picked the pace back up. Swooping left and right into the first "hill" drop a gear and took off up it into the a gust of wind.
More swooping down hill turns. A bit of break for the tighter left that tended to have people on it in our warm up the day before.
Last corner then a straight shot for 1km to the hairpin. Into the drops (vs aeros) took a bit of brake and coasted through the hairpin then yelled at Carla to go just through the apex of the turn. Back in the aeros to flat through our second shot at the long straight into the headwind of lap two.
Pedaled through all the corners save the one left on the back stretch. Took the hairpin faster but still a bit hesitant.
Lap three. Picked up the pace just a touch confident through the hairpin.
Lap four, keeping that quicker pace. Controlling the bike in the drops for the gusty areas. Last time around the hairpin, made it my bitch and took it fast. Upshift in the apex and stomped on the pedals to bring our pace up.
The last lap we brought the average pace for our ride up by 0.5km. Ripped through the finish line at 50km/hr and grabbed a bit of brake to hit the hairpin and roll slow through a cool down lap.
It was a good ride.
Carla was strong through.
We took 3rd place out of 10 tandems (factored against the men).
We were 1:03 behind Olympic ladies.
Carla was the only stoker to drop her time from last year.
Worse conditions. Faster ride.
Turned some heads.
I was still a bit nervous for the hairpin, particularly with the wind.
First one out of the gate. We were off quick with a pace van.
A gust of on the first chicane surprised me and almost blew us into the pylons, I swore and apologized to Carla. We picked the pace back up. Swooping left and right into the first "hill" drop a gear and took off up it into the a gust of wind.
More swooping down hill turns. A bit of break for the tighter left that tended to have people on it in our warm up the day before.
Last corner then a straight shot for 1km to the hairpin. Into the drops (vs aeros) took a bit of brake and coasted through the hairpin then yelled at Carla to go just through the apex of the turn. Back in the aeros to flat through our second shot at the long straight into the headwind of lap two.
Pedaled through all the corners save the one left on the back stretch. Took the hairpin faster but still a bit hesitant.
Lap three. Picked up the pace just a touch confident through the hairpin.
Lap four, keeping that quicker pace. Controlling the bike in the drops for the gusty areas. Last time around the hairpin, made it my bitch and took it fast. Upshift in the apex and stomped on the pedals to bring our pace up.
The last lap we brought the average pace for our ride up by 0.5km. Ripped through the finish line at 50km/hr and grabbed a bit of brake to hit the hairpin and roll slow through a cool down lap.
It was a good ride.
Carla was strong through.
We took 3rd place out of 10 tandems (factored against the men).
We were 1:03 behind Olympic ladies.
Carla was the only stoker to drop her time from last year.
Worse conditions. Faster ride.
Turned some heads.
Friday Apr 28, 2017 #
5 PM
Cycling (Test run ) 1:15:00 [3] 31.0 km (2:25 / km) +147m 2:22 / km
ahr:125 max:166
Pre laps
Construction didn't allow for us to test the hairpin. Which is too bad.
Made some tweaks to the handlebar position for me for the TT.
Construction didn't allow for us to test the hairpin. Which is too bad.
Made some tweaks to the handlebar position for me for the TT.
Thursday Apr 27, 2017 #
9 AM
Cycling (Easy + spin ups) 1:15:00 [3] 25.7 km (2:55 / km)
ahr:140 max:171
Day of packing with a little riding and coffee
Few easy gear spin ups
A few big gear spin ups
Mostly E2
Few easy gear spin ups
A few big gear spin ups
Mostly E2
Wednesday Apr 26, 2017 #
9 PM
Cycling (Map efforts) 41:00 [3] 14.7 km (2:47 / km)
ahr:135 max:182
Got home from the clinic at 9pm
Jumped on the trainer for 3 x 3 min map efforts, 5 min in between.
Watts are as follows:
301
305
310
Jumped on the trainer for 3 x 3 min map efforts, 5 min in between.
Watts are as follows:
301
305
310
Tuesday Apr 25, 2017 #
5 PM
Cycling (Lazy spin ) 53:21 [3] 21.7 km (2:28 / km)
ahr:118 max:131
Rollers
Monday Apr 24, 2017 #
12 PM
Strength Training (Squat for Lunch) 25:00 [3]
5 PM
Cycling intervals (E4 diminishing ) 1:31:00 [3] 32.0 km (2:51 / km)
ahr:143 max:169 rhr:43 slept:9.5
Same a spot last week.
2 times through
9min E4
3 off
7 min E4
2 off
5 min E4
1 off
3 min E4
5 off
Target was higher than last week. Held Ave 5 watts higher while both max and Ave HR were about 7 beats lower.
2 times through
9min E4
3 off
7 min E4
2 off
5 min E4
1 off
3 min E4
5 off
Target was higher than last week. Held Ave 5 watts higher while both max and Ave HR were about 7 beats lower.