Training Log Archive: GD44In the 7 days ending Mar 26, 2018:
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Monday Mar 26, 2018 #
6 PM
Cycling - turbo 1:00:01 38.93 km (1:32 / km)
ahr:122 max:163
20min FTP Test. New FTP = 231W (previously 214W on Feb 19th & 212W on Jan 5th). 9% increase in almost 3 months.
Also new PBs for 10m, 15m, 20m and 30min:
10min - 250W
15min - 248W
20min - 244W
30min - 220W
https://www.trainerroad.com/cycling/rides/26340533...
Delighted with this particularly as I was a little tired after yesterday's MBO as well. The training on the turbo trainer is beginning to pay off! My chain came off early in the 20min window too which probably had a tiny impact.
Also new PBs for 10m, 15m, 20m and 30min:
10min - 250W
15min - 248W
20min - 244W
30min - 220W
https://www.trainerroad.com/cycling/rides/26340533...
Delighted with this particularly as I was a little tired after yesterday's MBO as well. The training on the turbo trainer is beginning to pay off! My chain came off early in the 20min window too which probably had a tiny impact.
| Power Zone | Low (W) | High (W) | Time | % | |
| 1 | Active Recovery | 0 | 127 | 23:32 | 39.2 |
| 2 | Endurance | 127 | 173 | 08:30 | 14.2 |
| 3 | Tempo | 173 | 194 | 00:08 | 0.2 |
| Sweetspot | 194 | 219 | 01:22 | 2.3 | |
| 4 | Threshold | 219 | 243 | 14:14 | 23.7 |
| 5 | VO2 Max | 243 | 277 | 11:44 | 19.6 |
| 6 | Anaerobic | 277 | 2310 | 00:31 | 0.9 |
Sunday Mar 25, 2018 #
11 AM
MTB race 3:06:44 48.24 km (15.5 kph) +1353m
ahr:136 max:163
BM MBO Event #4 - Trellech (The Narth) - Small Area Format
Lovely spring like day. Sunny but with a little chill if there was a breeze.
Results: http://www.bmbo.org.uk/images/event/0c6ef117180c86...
Finished 5th with 441 pts behind Ifor (480), Henry Kingston (458), Mark Morgan & Ian Cartwright (450). I collected 450 but lost 9 points as I came back 7 mins late to get a 10 pointer - just about worth it!
I decided to do the reds first as there was a 30 pointer nearby which involved a big drop and ascent. Nice to get these out of the way early.
S>13: OK but there was a better route choice which would have avoided some ascent. 17s slower than MM
13>19: OK but 39s slower than MM. Ifor raced past me on the ascent! I decided to drop a red 10 pointer at this point as Sion James did suggest that clearing the course would be unclearable.
19>21: 40s slower than MM. OK but I should have one for CP17 (20 pointer) but I failed to see it until after the race!
21>23: I had some uncertainty here and lost some time. I was fifth fastest on this leg. :-(
23>1: My original plan was to collect the remaining red CPs clockwise but this would have entailed a horrible muddy climb so I changed to anti-clockwise. The added bonus was that I'd finish on the reds near the furthest blue from the start. OK. Still lost a minute to Ifor and Ian Cartwrtight.
1>11: OK. 2nd on this leg behind Ifor. He led me into the control and out.
11>9: OK as again followed Ifor. I would have shot past it had Ifor not stopped.
9>7: As above
7>5: Ifor raced ahead from me at this point and I lost visual contact. Lost over a minute to him.
5>3: Another minute lost to Ifor! But i did have to remove a layer as I was overheating after the climb.
3>4: Only 2s slower than Ifor!
4>6: 41s slower than Ifor.
6>8: 35s faster than Ifor - miracles do happen! :-)
8>2: 42s slower than Ifor.
2>24: Ifor chose to go for #22. I made a mistake on this leg and went 50m down a wrong track and had to double back. 3rd on this leg.
24>20: OK. Second on this leg.
20>22: OK.
22>14: Totally cocked this up by making a parallel error. Lost 6 mins. :-(
14>18: OK
18>16: OK
16>12: This was a lot stickier and slower going than I had anticipated.
12>10: I arrived at 12 on 2hrs 57s and decided to gamble going for CP10 as I thought the penalty might be less than the value (10 pts) of the CP. I was right but only acquired 1 point nett!
10>F: OK. Made the gamble slightly worthwhile!
Enjoyable event although I was a bit peeved at having missed CP17 (20 pointer) on the map and making the parallel error. The parallel error cost me a joint third place (in terms of points).
Congrats Ifor!
Lovely spring like day. Sunny but with a little chill if there was a breeze.
Results: http://www.bmbo.org.uk/images/event/0c6ef117180c86...
Finished 5th with 441 pts behind Ifor (480), Henry Kingston (458), Mark Morgan & Ian Cartwright (450). I collected 450 but lost 9 points as I came back 7 mins late to get a 10 pointer - just about worth it!
I decided to do the reds first as there was a 30 pointer nearby which involved a big drop and ascent. Nice to get these out of the way early.
S>13: OK but there was a better route choice which would have avoided some ascent. 17s slower than MM
13>19: OK but 39s slower than MM. Ifor raced past me on the ascent! I decided to drop a red 10 pointer at this point as Sion James did suggest that clearing the course would be unclearable.
19>21: 40s slower than MM. OK but I should have one for CP17 (20 pointer) but I failed to see it until after the race!
21>23: I had some uncertainty here and lost some time. I was fifth fastest on this leg. :-(
23>1: My original plan was to collect the remaining red CPs clockwise but this would have entailed a horrible muddy climb so I changed to anti-clockwise. The added bonus was that I'd finish on the reds near the furthest blue from the start. OK. Still lost a minute to Ifor and Ian Cartwrtight.
1>11: OK. 2nd on this leg behind Ifor. He led me into the control and out.
11>9: OK as again followed Ifor. I would have shot past it had Ifor not stopped.
9>7: As above
7>5: Ifor raced ahead from me at this point and I lost visual contact. Lost over a minute to him.
5>3: Another minute lost to Ifor! But i did have to remove a layer as I was overheating after the climb.
3>4: Only 2s slower than Ifor!
4>6: 41s slower than Ifor.
6>8: 35s faster than Ifor - miracles do happen! :-)
8>2: 42s slower than Ifor.
2>24: Ifor chose to go for #22. I made a mistake on this leg and went 50m down a wrong track and had to double back. 3rd on this leg.
24>20: OK. Second on this leg.
20>22: OK.
22>14: Totally cocked this up by making a parallel error. Lost 6 mins. :-(
14>18: OK
18>16: OK
16>12: This was a lot stickier and slower going than I had anticipated.
12>10: I arrived at 12 on 2hrs 57s and decided to gamble going for CP10 as I thought the penalty might be less than the value (10 pts) of the CP. I was right but only acquired 1 point nett!
10>F: OK. Made the gamble slightly worthwhile!
Enjoyable event although I was a bit peeved at having missed CP17 (20 pointer) on the map and making the parallel error. The parallel error cost me a joint third place (in terms of points).
Congrats Ifor!
MTB 20:45 4.15 km (12.0 kph) +103m
ahr:119 max:145
Collecting 2 CPs for Sion James.
5 PM
Walking 1:28:37 [0] 6.29 km (4.3 kph) +65m
Walk with Dawn
Saturday Mar 24, 2018 #
9 AM
Paddling (Surfski) 44:36 5.92 km (8.0 kph) +3m
ahr:124 max:133
Up River Ely from CIWW
On my own as Nick Dallimore started before me (and there's no chance of me catching him in a K1!) and others started a few minutes later.
Probbaly the furthest that I've paddled up the river due to the high flow conditions.
On my own as Nick Dallimore started before me (and there's no chance of me catching him in a K1!) and others started a few minutes later.
Probbaly the furthest that I've paddled up the river due to the high flow conditions.
Paddling (Surfski) 39:41 [1] 5.84 km (8.8 kph)
ahr:112 max:118
Down the River Ely
Far easier with the flow as you can tell from the HR and time!
Far easier with the flow as you can tell from the HR and time!
2 PM
Note
MTB maintenance afternoon
Changed disc pads front and back to Nukeproof (Avid Elixir) - let's see how they get on compared to Avid's which are twice as expensive.
Replaced the tyre on the rear as the wall had deteriorated so badly that the tube (I thought I was running tubeless) had poked through. Changed it to a Racing Ralph with snakeskin from when I pulled them off in about 2015/16! They were surprisingly leaky and took a while to seal.
I had the original tubeless front wheel that came with the bike (I swapped them for Hope Hoops) and tried putting on Racing Ralph Cyclocross tyres on them. After a few issues I managed to make them tubeless too. Tyre is a Racing Ralph Performance Line (mid level) 33-622 28x1.30 700x33C. 380g. DC Compound. Art-No. 11600263.02 HS425, B/B-SK
I left both wheel/tyre combinations on their side overnight (after flipping them several times during the evening) and was delighted to find both were fully inflated the following morning.
Changed disc pads front and back to Nukeproof (Avid Elixir) - let's see how they get on compared to Avid's which are twice as expensive.
Replaced the tyre on the rear as the wall had deteriorated so badly that the tube (I thought I was running tubeless) had poked through. Changed it to a Racing Ralph with snakeskin from when I pulled them off in about 2015/16! They were surprisingly leaky and took a while to seal.
I had the original tubeless front wheel that came with the bike (I swapped them for Hope Hoops) and tried putting on Racing Ralph Cyclocross tyres on them. After a few issues I managed to make them tubeless too. Tyre is a Racing Ralph Performance Line (mid level) 33-622 28x1.30 700x33C. 380g. DC Compound. Art-No. 11600263.02 HS425, B/B-SK
I left both wheel/tyre combinations on their side overnight (after flipping them several times during the evening) and was delighted to find both were fully inflated the following morning.
Friday Mar 23, 2018 #
Note
Planned to do something but never got round to it!
Thursday Mar 22, 2018 #
5 PM
Cycling - turbo 1:05:03 [1] 43.21 km (1:30 / km)
ahr:107 max:122
https://www.trainerroad.com/cycling/rides/24837675...
I only rode one hour of the planned 90 minutes as I had to go to the physio.
Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP.
Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills.
Aerobic Endurance workouts are aimed at improving your aerobic (i.e. not sugar-reliant) power producing capabilities in a low-stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.
I only rode one hour of the planned 90 minutes as I had to go to the physio.
Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP.
Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills.
Aerobic Endurance workouts are aimed at improving your aerobic (i.e. not sugar-reliant) power producing capabilities in a low-stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.
7 PM
Conditioning 20:00 [0]
Andrew Seary Physio - Kain
My right shoulder hasn't been right since I injured it skiing in January. Physio tested all the various different muscles in the shoulder and shoulder blades and found a few painful ones!
Exercises to include pulling elastic band: in front, overhead and also doing yoga (downward dog & childs pose).
Go back in two weeks.
My right shoulder hasn't been right since I injured it skiing in January. Physio tested all the various different muscles in the shoulder and shoulder blades and found a few painful ones!
Exercises to include pulling elastic band: in front, overhead and also doing yoga (downward dog & childs pose).
Go back in two weeks.
Wednesday Mar 21, 2018 #
7 AM
Note
Felt dreadful all day
Tuesday Mar 20, 2018 #
6 PM
Cycling - turbo 1:15:00 [1] 43.53 km (1:43 / km)
ahr:105 max:115
https://www.trainerroad.com/cycling/rides/24108824...
Collins is 75 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Aerobic Endurance training is primarily about cultivating a strong, wide aerobic base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism, energy delivery & glycogen conservation, lower HR/higher aerobic power, improved neuromuscular efficiency, etc.
As time-constrained as most riding schedules are though, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.
Collins is 75 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Aerobic Endurance training is primarily about cultivating a strong, wide aerobic base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism, energy delivery & glycogen conservation, lower HR/higher aerobic power, improved neuromuscular efficiency, etc.
As time-constrained as most riding schedules are though, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.