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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 9:

activity # timemileskm+m
  Cycling - turbo 3 3:40:00 80.72(2:44) 129.91(1:42)
  MTB1 2:51:08 27.34(9.6/h) 44.0(15.4/h) 1154
  Commute5 2:41:12 38.94(4:08) 62.67(2:34) 57
  Running2 1:37:22 10.83(6.7/h) 17.43(10.7/h) 72
  Total10 10:49:42 157.84(4:07) 254.01(2:33) 1282
  [1-5]10 10:40:47

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MoTuWeThFrSaSu

Sunday Feb 9 #

3 PM

Cycling - turbo 1:30:00 intensity: (4:58 @1) + (1:14:33 @2) + (10:29 @3) 52.93 km (1:42 / km)
ahr:123 max:136

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:04:5800:04:585.5%1143
2Endurance01:14:3301:14:3382.8%143198
3Tempo00:10:2900:10:2911.6%198229
 Sweet Spot00:00:00 0.0%229247
4Threshold00:00:0000:00:000.0%247276
5VO2 Max00:00:0000:00:000.0%276315
 Anaerobic00:00:00 0.0%3153000


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

Goals
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.

Saturday Feb 8 #

10 AM

MTB 2:51:08 intensity: (5:08 @0) + (42:57 @1) + (26:42 @2) + (35:21 @3) + (20:12 @4) + (40:48 @5) 44.0 km (15.4 kph) +1154m
ahr:129 max:158

MTB ride - loop using the ridge lines towards Machen trying to take in as many off road ascents that I could and without using the same tracks. Loved it!

Felt strong and fit which showed on the Strava PRs that I got and the high power numbers (had 4iii crank on MTB).

I replaced the broken spoke on the rear wheel the night before and trued the wheel. However I was unable to inflate the tubeless tyre so popped down to Damian Harris to use their compressor. Replaced the valve core too as wasn’t letting enough air through.

Elapsed Time - 2:51:08
Strava Moving Time - 2:48:00
TR Moving Time - 2:46:00

Assumed outside FTP 270W

ZoneZoneDurationDurationPercentLowHigh
0Coasting (not moving)00:05:0800:05:083.0%00
 Coasting (moving)00:24:1100:42:5714.1%00
1Active Recovery00:18:46 11.0%1149
2Endurance00:26:4200:26:4215.6%149205
3Tempo00:21:3600:35:2112.6%205238
 Sweet Spot00:13:45 8.0%238257
4Threshold00:20:1200:20:1211.8%257286
5VO2 Max00:20:3000:40:4812.0%286327
 Anaerobic00:20:18 11.9%3273000



Friday Feb 7 #

7 AM

Commute 26:16 [1] 10.59 km (2:29 / km) +6m 2:28 / km
ahr:118 max:140

RTW

Commute 26:36 [3] 10.61 km (2:30 / km)

5 PM

Running 1:00:32 intensity: (26:55 @1) + (29:40 @2) + (3:57 @3) 10.52 km (10.4 kph) +33m
ahr:125 max:163

Ran home from work with IAMRUNBOX containing laptop, diary and clothes which felt quite heavy!

Another opportunity to test my right knee. Seemed OK but probably a few more weeks needed until full recovery.

Thursday Feb 6 #

7 AM

Commute 28:11 [1] 10.59 km (2:40 / km)
ahr:112 max:132

RTW

Great catch up with John Aggleton!

6 PM

Commute 26:01 [1] 9.65 km (2:42 / km) +24m 2:40 / km
ahr:106 max:126

RHFW

Wednesday Feb 5 #

8 AM

Commute 27:22 [1] 10.58 km (2:35 / km)
ahr:117 max:131

RTW

5 PM

Commute 26:46 [1] 10.64 km (2:31 / km) +27m 2:29 / km
ahr:118 max:139

RHFW

Cycling - turbo 1:05:00 intensity: (25:56 @1) + (4:29 @2) + (10:04 @3) + (22:54 @4) + (1:37 @5) 39.33 km (1:39 / km)
ahr:133 max:158

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

FTP 260W

ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:25:5600:25:5639.9%1143
2Endurance00:04:2900:04:296.9%143198
3Tempo00:00:2900:10:040.7%198229
 Sweet Spot00:09:35 14.7%229247
4Threshold00:22:5400:22:5435.2%247276
5VO2 Max00:00:2700:01:370.7%276315
 Anaerobic00:01:10 1.8%3153000


Description
Jepson consists of 4x8-minute intervals between 95-99% FTP including 3x5-second sprints at 150% FTP.

4 minutes of recovery fall between each interval.

Goals
The bulk of these intervals targets muscular endurance by training you to push the pedals hard for sustained periods of time, but about every 2 minutes the emphasis very briefly shifts to improving muscle fiber recruitment, i.e. how much of your existing muscle mass contributes to turning the pedals.

These short bursts of high power also serve to break up the monotony of the intervals while cultivating the ability to quickly and forcefully change speeds and then abruptly return to a high, sustained power output.

Shoot for a spin above 85rpm during the sustained segments and a cadence well above 100rpm during the brief bursts.

Tuesday Feb 4 #

6 PM

Running 36:50 intensity: (30:20 @1) + (1:31 @2) + (4:00 @3) + (59 @4) 6.91 km (11.3 kph) +39m
ahr:129 max:176

First run in 2020 due to sore right knee.

No pain so all is good - on flat terrain.

Monday Feb 3 #

7 PM

Cycling - turbo 1:05:00 intensity: (3:47 @0) + (36:31 @1) + (4:08 @2) + (23 @3) + (13 @4) + (19:58 @5) 37.65 km (1:44 / km)
ahr:125 max:155

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:03:4700:03:475.8%00
1Active Recovery00:36:3100:36:3156.2%1143
2Endurance00:04:0800:04:086.4%143198
3Tempo00:00:1500:00:230.4%198229
 Sweet Spot00:00:08 0.2%229247
4Threshold00:00:1300:00:130.3%247276
5VO2 Max00:11:4600:19:5818.1%276315
 Anaerobic00:08:12 12.6%3153000


Description
Bluebell is 3 sets of 6x1-minute intervals at 120% FTP where recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.

Goals
Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.

Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.

Strive for a cadence of 100rpm or even a bit higher during each interval. But if fatigue forces a lack of control at these higher cadences, shoot for something closer to 90rpm and ride smoothly.

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