Training Log Archive: GD44

Had intended to leave the house at 0700 as the weather forecast looked great for the day. However I didn't hear the alarm on my hone as the volume had been turned down!

Left the house at ~0800 and headed up the old Cardiff Road to Merthyr and then over the Pontsticill. I had intended to take the road over but some road works at Vaynor meant I had to turn around and take the Taff Trail (disused railroad) over to the Water Works.

Then had my first ever puncture on my tubeless road tyres when I was forced into a puddle by a car which was hiding a deep pothole. Grrrrr! It wouldn't seal so I put in a tube. This took about half an hour.

Stopped in Talybont cafe where they were supplying food from the front door in take-away trays. I had jacket potato and cheese and beans. Yum. Got catching to a few other riders. Approx 30-40mins here.

The the hard slog over Llangynidr mountain followed by climb up to Gelligaer Common and right down to Bedlinog. I decided not to head south from Nelson and over Mynydd Eglwysilian because my climbing legs were a little tired. So I headed west from Nelson and south along Old Cardiff Road.

Great ride!

Stages Powermeter worked OK for about half the ride but didn't seem to work properly thereafter. I only discovered this after looking at file afterwards. Need to investigate. I had put a new battery in ~2 weeks prior. This error appeared to happen on or shortly after Mynydd Llangynidr.

Redefining Strength Programme

PELVIC STABILITY

Foam Roll:
45 seconds per side TFL Foam Rolling
45 seconds per side Adductor Foam Rolling
45 seconds per side Lat Foam Rolling

Stretch:
45 seconds per side Active Foam Roller Star Stretch
45 seconds Downward Dog To Runner’s Lunge

Activation:
45 seconds Slider Snow Angels
45 seconds Bird Dog Slides
45 seconds Pelvic Tilt Leg Glides

Event: SWOC MAPRUN STREET EVENT 3, CARDIFF
 

Redefining Strength RStoration Programme

KNEE PROTECTOR

Foam Roll:
45 seconds per side Peroneal Foam Rolling
45 seconds per side Hamstring Foam Rolling
45 seconds per side TFL Foam Rolling

Stretch:
45 seconds per side Hip to Hamstring Stretch
45 seconds Frog Stretch with Internal Rotation
45 seconds Alternating Pigeon Pose

Activation:
45 seconds 2-Way Skater Squat Taps
45 seconds Bulldog Leg Lifts
45 seconds Glute Bridge with Squeeze

LOWER BACK PROTECTOR

Foam Roll:
45 seconds per side Piriformis Foam Rolling
45 seconds Peanut Foam Rolling
45 seconds per side Psoas Foam Rolling

Stretch:
45 seconds Child’s Pose with Reaches
45 seconds per side Lying QL Stretch
45 seconds Spiderman Lunge with Rotation

Activation:
45 seconds Tabletop Bridge
45 seconds Dead Bug
45 seconds Frog Bridge

https://www.trainerroad.com/app/career/garydavies4...

Easy ride watching episode 5/5 of Fernando (Alonso) on Amazon Prime. Very good.

Redefining Strength RStoration programme

ISOS FULL BODY STABILITY

Foam Roll:
30 seconds per side Lat Foam Rolling
30 seconds per side Rectus Femoris Foam Rolling
30 seconds per side Calf Foam Rolling

Stretch:
30 seconds Bear Squat to Foot Stretch
30 seconds per side Half Kneeling Hip and Quad Stretch
30 seconds Side to Side Lunge with Rotations

Activation: (x2)
30 seconds per side Warrior III
30 seconds Scapular Wall Hold
30 seconds per side Lunge Hold
30 seconds Banana Hold