Training Log Archive: GD44

Event: BMBO Event 3 -The Narth
 

Feel better today and lost over a kg since yesterday somehow. Odd!

Short spin before the event to check that the saddle height was OK and that drivetrain was shifting smoothly.

The saddle came loose at last week's Open 5 and had dropped about 2 inches!

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:02:41	00:02:41	8.9%	0	0
1	Active Recovery	00:00:21	00:00:21	1.2%	1	143
2	Endurance	00:00:42	00:00:42	2.3%	143	198
3	Tempo	00:00:22	00:00:59	1.2%	198	229
	Sweet Spot	00:00:37		2.0%	229	247
4	Threshold	00:01:28	00:01:28	4.9%	247	276
5	VO2 Max	00:01:19	00:02:03	4.4%	276	315
	Anaerobic	00:00:44		2.4%	315	3000

BM MBO Event 3 (The Narth)

Pos	Name	Age Class	Score	Time
1st	Ifor Powell	M50	499	03:00:48
2nd	Harry Kingston	M21	498	03:01:10
3rd	Andy Gregg	M40	490	02:59:25
4th	Mark Rowley	M50	479	03:00:50
5th	Gary Davies	M40	463	03:05:42
6th	Nick Dallimore	M60	450	02:55:41
7th	Tom Hards	M21	430	02:55:18
8th	Ian Cartwright	M50	427	03:08:20
9th	Iwona Szmyd	W40	418	03:01:01
10th	Michael Rackham	M60	403	03:01:33

S>22: Decided to start with Blues. I initially headed towards to CP2 but then decided against it as it was only worth 10 points and would entail a descent/ascent.
22>10: OK. Averaged 247W in first 20mins once I'd started.
10>14: Several route options available. I think I took the best one in terms of length, ascent and conditions underfoot.
14>8: On leaving the wood after CP14 I mistakenly turned right instead of left. As a result I added about 750m unnecessarily.
8>18: Again a few different options. I opted the longer route which involved more road and less bridleway. Not convince I saved time as the bridleway on exit from 18 was OK.
18>24: OK
24>16: OK
16>6: I heard a massive bang as I approached the CP. A tree trunk nearby just snapped and fell the to the ground. Scary! Nave and route choice OK.
6>20: I appeared to have done time wise to this point and was debating whether I should collect the two ten pointers at higher level. After a few stops to check map and potential higher level routes (I struggled to tell if they were footpaths or bridleway), I decided to play safe and drop to the road in Llandogo before heading up to CP20.
CP20>CP12: I lost a lot of time here. I should have retraced my track down to the main road and headed over to CP12. What I actually did was go along the very muddy track, overshot the turning by a long way, came back head up the steep muddy track (hike-a-bike) and then DOWN (inc steps) to CP12. Aarrrrghhh! Lost 4 minutes for overshooting. I did 3.5km with 85m ascent on muddy tracks whilst I could have done the same distance on flat road by going back to the main road. I estimate the road option would have taken 7mins whilst I took 18 minutes.

SWITCH COLOURS (Ifor and I did the reds second with all but one difference so I was able to compare times)

12>13: Steep hike-a-bike up and then NW along the muddy track to the jct with the gravel track were CP13 was. [8:11 to Ifor's 7:16]
13>17: Big climb which seemed to take forever along a gravel track. Averaged 264W for 10mins on this climb. [14:46 compared to Ifor's 14:14]
17>21: OK [8:44 compared to Ifor's 8:40]
21>5: Stopped at the wrong stream twice! Lost 1 minute. [6:26 compared to Ifor's 5:04]
5>1: I was in two minds about whether to go for this 10 pointer or not. I did but it was a bit longer and had a little more ascent/descent than I had hoped. [7:34 compared to Ifor's 7:43]
1>7: Two potential options here. Probably six and half a dozen. [9:34 compared to Ifor's 9:42]
7>19: OK (3:58 to Ifor's to 3:37]
19>23: Mainly road and mainly a descent. [6:12 to Ifor's 6:06]
23>11: I debated whether or not to go for this but thought I might regret it if I didn't as it was worth 20 points and I could always drop #3 which was a 10 pointer if I thought I was tight for time. I was careful through Catbrook due to the number of junctions. [9:39 to Ifor's 8:13]
11>15: I decided to skip CP3 (10 pointer) and wasn't sure what the fastest route to #15 was. I oped for a slightly longer route which involved less ascent/descent. Who knows if I saved any time by taking this route.
15>9: I knew I'd be late so it was a matter of minimising losses. Push push push! I had recced the area nr CP9 before the race so I knew where to go. [4:59 to Ifor's 5:31]
9>F: A very hard climb! I was out of the saddle for most of it and my HR was very high! [5:19 to Ifor's 4:47]

Finished just under 6 minutes late which meant I lost 7 points (5x1+1x2).

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:49:50	00:49:50	165.7%	0	0
1	Active Recovery	00:11:37	00:11:37	38.6%	1	143
2	Endurance	00:17:03	00:17:03	56.7%	143	198
3	Tempo	00:17:58	00:30:32	59.7%	198	229
	Sweet Spot	00:12:34		41.8%	229	247
4	Threshold	00:23:15	00:23:15	77.3%	247	276
5	VO2 Max	00:25:56	00:52:26	86.2%	276	315
	Anaerobic	00:26:30		88.1%	315	3000

TSS = 273 based on FTP 260W (guess)

Summary - not a bad result but could have done better. Speed over the ground is OK.

Collecting CP's #3, #19, #18 & #16.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:17:43	00:17:43	58.9%	0	0
1	Active Recovery	00:03:36	00:03:36	12.0%	1	143
2	Endurance	00:05:43	00:05:43	19.0%	143	198
3	Tempo	00:04:45	00:08:32	15.8%	198	229
	Sweet Spot	00:03:47		12.6%	229	247
4	Threshold	00:03:39	00:03:39	12.1%	247	276
5	VO2 Max	00:02:14	00:03:03	7.4%	276	315
	Anaerobic	00:00:49		2.7%	315	3000

Cycled down to Evans Cycles in city centre to see if they had a Push Fit Bottom Bracket Removal Tool but they didn’t. :-( Ihad extracted the SRAM GX crank off the Spark 930 but needed the tool to remove the GXP BB.

No HR belt.

Intend to put in a Hope FP BB with a new 1x11 Shimano XT crankset. Reason for change is that I want to be able to swap in the 4iiii left crank power meter in the near future when I ride the 930.

The old crank was OK so i’ll Keep it.

Felt lousy all day. Went for an urban with Dawn over to Deri Arms, Rhiwbina for lunch and back.

https://www.trainerroad.com/career/garydavies44/ri...

FTP moves from 242W to 250W. :-) Happy as I'm pretty tired too.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:01	00:00:01	0.1%	0	0
1	Active Recovery	00:15:52	00:15:52	52.7%	1	138
2	Endurance	00:03:57	00:03:57	13.1%	138	190
3	Tempo	00:02:11	00:03:26	7.3%	190	220
	Sweet Spot	00:01:15		4.2%	220	238
4	Threshold	00:01:56	00:01:56	6.4%	238	265
5	VO2 Max	00:02:19	00:04:53	7.7%	265	303
	Anaerobic	00:02:34		8.5%	303	3000

Early start to get to Bristol in time for Grad Interviews.

Very tired today.

https://www.trainerroad.com/career/garydavies44/ri...

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.

As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.

Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:04:24	00:04:24	4.9%	1	133
2	Endurance	01:07:23	01:07:23	74.9%	133	184
3	Tempo	00:18:11	00:18:13	20.2%	184	213
	Sweet Spot	00:00:02		0.0%	213	230
4	Threshold	00:00:00	00:00:00	0.0%	230	257
5	VO2 Max	00:00:00	00:00:00	0.0%	257	293
	Anaerobic	00:00:00		0.0%	293	3000

Pilates with Kyla Nunn in work before work

https://www.trainerroad.com/career/garydavies44/ri...

Luckily this was an easy session as I was a little tired after the Open 5 the previous day.

Beech is 60 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Endurance workouts are aimed at improving your aerobic power production capabilities in a steady, low-stress manner.

By training your endurance muscle fibers to better utilize oxygen to metabolize fat as fuel, your muscles can spare sugar stores for more intense efforts.

This long/slow approach to fostering aerobic capabilities is the lighter, kinder alternative to high-intensity repeats, but both approaches target many of the same adaptations.

Try to keep your spin above 85rpm, preferably above 95rpm.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:01	00:00:01	0.0%	0	0
1	Active Recovery	00:04:42	00:04:42	7.5%	1	133
2	Endurance	00:45:48	00:45:48	73.1%	133	184
3	Tempo	00:09:20	00:09:23	14.9%	184	213
	Sweet Spot	00:00:03		0.1%	213	230
4	Threshold	00:00:04	00:00:04	0.1%	230	257
5	VO2 Max	00:00:02	00:00:02	0.1%	257	293
	Anaerobic	00:00:00		0.0%	293	3000