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Training Log Archive: PaulT

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Ride US22 27:00:00
  S & C4 1:55:00
  Total22 28:55:00

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Saturday Jan 31, 2015 #

Ride US 1:35:00 [3]
shoes: FORT TT

Local Intervals on TT Bike - position is feeling much easier. Rib no longer noticeable while riding.

S & C 25:00 [3]

Friday Jan 30, 2015 #

Ride US 35:00 [3]
shoes: Rollers

95 spin. Much easier now in tt position.

Thursday Jan 29, 2015 #

Ride US 53:00 [3]
shoes: Rollers

Z2 alternating 95 and 80. Long spells in tt position

Wednesday Jan 28, 2015 #

Ride US 55:00 [3]
shoes: Rollers

Tempo. Tough.

Monday Jan 26, 2015 #

Ride US 45:00 [3]
shoes: Rollers

Spin

Sunday Jan 25, 2015 #

Ride US 4:00:00 [3]
shoes: CAAD10

PG through to. Ferry then back to chickahominy.
120mm stem fitted as the last change frommbikefit. The combined changes feel ever so slightly long ( and so are probably about spot on) and had some shoulder soreness. Sstill going well enough at the end.

Saturday Jan 24, 2015 #

S & C 30:00 [3]

Five laps of gym. 220/112.
Really beneficial sessions with two aims: leg strength on two machines; light upper body exercises aimed at getting the last 15% of recovery on my left collar bone area.

Ride US 1:03:00 [3]
shoes: Rollers

GCN Majorca hill session plus long spin warmdown.

Friday Jan 23, 2015 #

Ride US 30:00 [3]
shoes: Rollers

High cadence easy spin.

Thursday Jan 22, 2015 #

Ride US 50:00 [3]
shoes: Rollers

Wednesday Jan 21, 2015 #

Ride US 50:00 [3]
shoes: Rollers

Monday Jan 19, 2015 #

Ride US 40:00 [3]
shoes: Rollers

Mostly 100rpm spin, four single leg efforts, spells in tt position

Sunday Jan 18, 2015 #

Ride US 3:00:00 [3]
shoes: CAAD10

PG, bridge, Warriner, Varina
Z2 mostly.
Felt much easier in drops though upper right arm noticable.
Rib = 0.7

S & C 30:00 [3]

5 laps of gym; legs: 200; 112lbs

Saturday Jan 17, 2015 #

Ride US 1:55:00 [3]
shoes: CAAD10

Z2 local roads - feeling the benefit of bike fit changes

Friday Jan 16, 2015 #

Ride US 30:00 [3]
shoes: Rollers

Bike fit session
Lots of things already ok
No weird body geometry problems
Cleats fore/aft ok
Bar width ok
Seat width ok

Changes
Seat up 1cm and back 0.5 - more glutes
Stem down 1cm and longer by 1cm - make best use of naturally available amount of hip flex
Right cleat angled out
Shoe insoles changed for high(est) arch version to stabilize right Knee at top of stroke
Back in a month.
Mike stoop - great job, nice guy and top racer !

Thursday Jan 15, 2015 #

Ride US 55:00 [3]
shoes: Rollers

Wednesday Jan 14, 2015 #

Ride US 1:00:00 [3]
shoes: Rollers

Monday Jan 12, 2015 #

Ride US 30:00 [3]
shoes: Rollers

20 easy on rollers - plus usual stretches which have been doing but not recording in January.
Head still fuzzy, lungs didn't feel like doing more, but better than nothing,

Saturday Jan 10, 2015 #

Note

Still feeling lousy - weak and headache. Better to get this over with while injured I suppose, but a shame as it is a classic virginia winter day - zero degrees, bone dry, still and blue sky.

Thursday Jan 8, 2015 #

Note

Feeling horrible - shaky, headache . I don't do "getting sick" yet am now heading for my bed.,

Wednesday Jan 7, 2015 #

Ride US 35:00 [3]
shoes: Rollers

Sufferfest - twice 10 mins simulation.

Monday Jan 5, 2015 #

Ride US 40:00 [3]
shoes: Rollers

Sufferfest tt
Then some videoing.

Sunday Jan 4, 2015 #

Ride US 2:12:00 [3]
shoes: CAAD10

Local loop.
Bonty AW 28mm tyres - first ride on them. Really noticeably heavy and draggy, but comfortable.
Still snotty.
Rib = 0.4

Saturday Jan 3, 2015 #

Ride US 1:02:00 [3]
shoes: Rollers

Wet and cold outside, snotty nose, rib still painful so opted for roller session.
Five three minute efforts thrown in.

Watching 2014 LBL pro race.

Saturday 25th April 2015.
279km.

S & C 30:00 [3]

Gym: Five sets of both leg strength machines.
Light arm exercises limited by rib.

Thursday Jan 1, 2015 #

Ride US 2:05:00 [3]
shoes: CAAD10

Varina loop, part of world champs team TT course.
Small ring spin, very windy.
Rib = 0.3

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