Training Log Archive: ThumperIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
7 AM
Cycling 51:49 [3] 14.5 mi (16.8 mph)
ahr:121
IW
Hoping to beat the rain...it never came and the day was lovely
No clunking on the bike
Hoping to beat the rain...it never came and the day was lovely
No clunking on the bike
5 PM
Cycling hills 1:20:00 [5] 21.75 mi (16.3 mph)
ahr:122
Decided to get my session done today with the weather forecast being .
Will rest wednesday and do a bike equivalent of strides on thurs.
This weekend is Monsal (+a cyclocross race).
Its also my Birthday so getting a few beers in on Sat night, but hopefully wont affect things too much.
Session of 10 x the "2 minute hill rep" I created on Loads road- except its now much quicker as the fitness comes
Alternated each rep with seated/OOTS.
Pleasing times on the saddle reps. Legs tired after, job done
Bike was clunking on the warm up- didnt hear it during or after.. think I'll have to accept defeat and take it in, dont want it breaking on Monsall
Times :
1.51
1.43
1.48
1.36
1.50
1.44
1.50
1.35
1.44
1.41
Will rest wednesday and do a bike equivalent of strides on thurs.
This weekend is Monsal (+a cyclocross race).
Its also my Birthday so getting a few beers in on Sat night, but hopefully wont affect things too much.
Session of 10 x the "2 minute hill rep" I created on Loads road- except its now much quicker as the fitness comes
Alternated each rep with seated/OOTS.
Pleasing times on the saddle reps. Legs tired after, job done
Bike was clunking on the warm up- didnt hear it during or after.. think I'll have to accept defeat and take it in, dont want it breaking on Monsall
Times :
1.51
1.43
1.48
1.36
1.50
1.44
1.50
1.35
1.44
1.41
Fab Abs and T-shirt arms (Core september week 4 ) 20:00 [3]
Sunday Sep 29, 2013 #
10 AM
Cycling 18:00 [3] 3.0 mi (10.0 mph)
Warm up-note to self in hill climb areas it is hilly- bring a turbo
11 AM
Cycling hills (Stocksbridge CC HC) 2:54 [5] 0.5 mi (10.3 mph)
ahr:170
Wow.
Decided to be aggressive with my gear choice. Never even been near this hill before so got there early and drove up it a few times, then did a recce.
Selected my gear and (very) nervously waited for my turn to hit it, I was number 22.
15...10...5..Get off!!
Off I went, unsure how hard to go I hammered the first steep climb, which turned around to the left and flattened slightly over a bridge, at the end of this bridge was a massive kicker, which I failed to consider when selecting my gears.. I panicked, sat down and change gear then got into it again.
Over the steep but which felt very sluggish I thought I had really messed up, my head went a bit, but I got a second wind and drove hard to the finish line.
Three "catchers" caught me and took me to the flat, I tried to step off but my legs buckled. I felt a twat and tried to rectify it, but again, they buckled.
I decide to just lie down and shake them a bit, feeling very stupid. I looked around and everyone else was doing the same and the exact same happened to number 23 as he rocked in. Phew!
This confirms my theory that at Hardwick I made it way to easy for myself by poor gear selection- I'll always be frustrated by this as it was a real opportunity place high in a hill climb.
Today I finished 6th (top 5 got prizes) only 7 of us broke 3 mins and the top 5 are very good riders, 2 aRE pro (team raleigh) and two are regular winners of hill climbs
This was only supposed to be a practice race having not known the climb and having no emotional attachment to it (all the others I ride regularly and REALLY want to do well), but I learned so many lessons and ultimately came out confident and happy. I wish hill climbs were year round as i could happily put all of my focus into them.
Monsal is next week, I would love to do something here...however it is also my birthday and all my uni mates happen to be around so I will be out on sat night. A top 50 placing is a good one here as people travel far and wide, I think I'm just going to enjoy the spectacle of an amazing atmosphere and not worry about it too much
Decided to be aggressive with my gear choice. Never even been near this hill before so got there early and drove up it a few times, then did a recce.
Selected my gear and (very) nervously waited for my turn to hit it, I was number 22.
15...10...5..Get off!!
Off I went, unsure how hard to go I hammered the first steep climb, which turned around to the left and flattened slightly over a bridge, at the end of this bridge was a massive kicker, which I failed to consider when selecting my gears.. I panicked, sat down and change gear then got into it again.
Over the steep but which felt very sluggish I thought I had really messed up, my head went a bit, but I got a second wind and drove hard to the finish line.
Three "catchers" caught me and took me to the flat, I tried to step off but my legs buckled. I felt a twat and tried to rectify it, but again, they buckled.
I decide to just lie down and shake them a bit, feeling very stupid. I looked around and everyone else was doing the same and the exact same happened to number 23 as he rocked in. Phew!
This confirms my theory that at Hardwick I made it way to easy for myself by poor gear selection- I'll always be frustrated by this as it was a real opportunity place high in a hill climb.
Today I finished 6th (top 5 got prizes) only 7 of us broke 3 mins and the top 5 are very good riders, 2 aRE pro (team raleigh) and two are regular winners of hill climbs
This was only supposed to be a practice race having not known the climb and having no emotional attachment to it (all the others I ride regularly and REALLY want to do well), but I learned so many lessons and ultimately came out confident and happy. I wish hill climbs were year round as i could happily put all of my focus into them.
Monsal is next week, I would love to do something here...however it is also my birthday and all my uni mates happen to be around so I will be out on sat night. A top 50 placing is a good one here as people travel far and wide, I think I'm just going to enjoy the spectacle of an amazing atmosphere and not worry about it too much
12 PM
Cycling long 1:59:18 [3] 27.0 mi (13.6 mph)
Mini Sprot came and met me and we did a nice ride around the strines area- slightly wierd clunking in my bike, even though 10 mins earlier it was operating dreamily- it eased off and I did a cheeky pootle when i got home and all was ok, but need to keep an eye on it before Monsal
Saturday Sep 28, 2013 #
2 PM
Cycling race (NDXCL Round 4) 51:30 [5] 11.75 mi (13.7 mph)
ahr:174 weight:11lbs
Ouch.
Heanor Cx at Shipley Park.
The course was described as a good one for me as it was hilly, I seem to have gained a rep for being ok on hills.
My main aim of this race was to get to the middle of the start grid at least and attack the start to see if my theory that most of my places are lost at the start had any weight. It didn't.
Immediately I went backwards due to poor gear choice and shite cornering. But once established I gained a good few places and seemed on for a good ride. I soon found myself in the company of club members who I had previously been behind and had a particularly good ding dong with a lad called Dave Steed.
I would take him on the uphill sections and he would undo me on the cornering sections of which there were a few, meaning we crossed the finish line each lap neck and neck. As a true gent and continuing the trend of this club being super friendly, he told me where I was going wrong throughout the race, to help me-which was greatly appreciated. (I already knew, but he gave me some useful tips.)
Basically, because I am so shit and nervy at corners, I brake far too much, he said to slow down and keep pedalling to maintain traction- this gave me an edge later in the race and I have left the race with much more confidence. I hope i can put it to good use next time.
On lap 5 I seemed to edge away, coinciding with another club mate Craig Preece coming past, this was on a cornering section but I took a few risks and stayed with him.
By this time Dave was dropped. We entered the woods which had a terrifying ditch to negotiate which was very tricky, I had managed it for most of the race, but on this lap I got it wrong and went flying into thick mud which slowed me down and I never saw Craig again.
Dave got back on terms and we ding donged until the end of the race, there was a bit of confusion as to how many laps were left as we hadn't heard a bell, he said we had another. Genuinely, I backed off a little, ready to give the final lap everything, but we were told we had finished- meaning there was a chance of catching him and another rider with us. I placed 29th in my senior category with 31st overall, 2 juniors were also in front
In total bits afterwards due to major dehydration! I have to say, although being way off and feeling like a plodder, I really enjoyed it today.
Heanor Cx at Shipley Park.
The course was described as a good one for me as it was hilly, I seem to have gained a rep for being ok on hills.
My main aim of this race was to get to the middle of the start grid at least and attack the start to see if my theory that most of my places are lost at the start had any weight. It didn't.
Immediately I went backwards due to poor gear choice and shite cornering. But once established I gained a good few places and seemed on for a good ride. I soon found myself in the company of club members who I had previously been behind and had a particularly good ding dong with a lad called Dave Steed.
I would take him on the uphill sections and he would undo me on the cornering sections of which there were a few, meaning we crossed the finish line each lap neck and neck. As a true gent and continuing the trend of this club being super friendly, he told me where I was going wrong throughout the race, to help me-which was greatly appreciated. (I already knew, but he gave me some useful tips.)
Basically, because I am so shit and nervy at corners, I brake far too much, he said to slow down and keep pedalling to maintain traction- this gave me an edge later in the race and I have left the race with much more confidence. I hope i can put it to good use next time.
On lap 5 I seemed to edge away, coinciding with another club mate Craig Preece coming past, this was on a cornering section but I took a few risks and stayed with him.
By this time Dave was dropped. We entered the woods which had a terrifying ditch to negotiate which was very tricky, I had managed it for most of the race, but on this lap I got it wrong and went flying into thick mud which slowed me down and I never saw Craig again.
Dave got back on terms and we ding donged until the end of the race, there was a bit of confusion as to how many laps were left as we hadn't heard a bell, he said we had another. Genuinely, I backed off a little, ready to give the final lap everything, but we were told we had finished- meaning there was a chance of catching him and another rider with us. I placed 29th in my senior category with 31st overall, 2 juniors were also in front
In total bits afterwards due to major dehydration! I have to say, although being way off and feeling like a plodder, I really enjoyed it today.
Cycling 28:03 [3] 5.0 mi (10.7 mph)
Warm up
Friday Sep 27, 2013 #
7 AM
Cycling 33:32 [3] 9.0 mi (16.1 mph)
ahr:118
IW- Colder than it looked!
On the cross bike- its so much slower than the roadie! Made me tempted to put my road bike wheels on the cross bike while the wether is mild- bottled it though
On the cross bike- its so much slower than the roadie! Made me tempted to put my road bike wheels on the cross bike while the wether is mild- bottled it though
4 PM
Cycling 26:24 [3] 7.0 mi (15.9 mph)
ahr:108
HFW- couldn't be arsed at all, felt very tired and this felt a bit laborious, quite surprised how low the heart rate readings were for my two rides today.
Struggling to find the right training balance with this weekly racing malarky.
Cyclists seem to train hard on consecutive days, but I'm approaching things with a running ethos.
1 rest day Monday
1 Hard session Tues
1 missed day of training wed
1 medium hard session thurs
1 super easy day friday
Yet today; (Saturday AM- race day) things feel sore.. hmmm
Struggling to find the right training balance with this weekly racing malarky.
Cyclists seem to train hard on consecutive days, but I'm approaching things with a running ethos.
1 rest day Monday
1 Hard session Tues
1 missed day of training wed
1 medium hard session thurs
1 super easy day friday
Yet today; (Saturday AM- race day) things feel sore.. hmmm
Thursday Sep 26, 2013 #
7 AM
Cycling 50:37 [3] 14.3 mi (17.0 mph)
ahr:123
IW- colder than expected
12 PM
Fab Abs and T-shirt arms (Core 4 Week 3 September) 20:00 [3]
5 PM
Cycling hills 1:19:00 [5] 20.75 mi (15.8 mph)
ahr:112
From work
5 sets of pendulum hills but seated throughout in easier gears to encourage spinning
A number of reasons for this, 1 to encourage a more aerobic approach, 2 hopefully to keep the legs a bit more fresh for Saturday and 3. Im trying to mix sessions between all out standing whcih is more 1500m/3k ish and seated which tends to be less harsh and more 5k/10k effort
Tired pre session
Yesterdays enforced rest was probably a good thing
5 sets of pendulum hills but seated throughout in easier gears to encourage spinning
A number of reasons for this, 1 to encourage a more aerobic approach, 2 hopefully to keep the legs a bit more fresh for Saturday and 3. Im trying to mix sessions between all out standing whcih is more 1500m/3k ish and seated which tends to be less harsh and more 5k/10k effort
Tired pre session
Yesterdays enforced rest was probably a good thing
Wednesday Sep 25, 2013 #
7 AM
Cycling 26:16 [3] 6.25 mi (14.3 mph)
ahr:127
IW, running late. New winter tyres on for first time, looking for more resistance and harder training.
Pushing hard on the descent through cutthorpe trying to earn a pair of bollocks, until a farmer tried to shoot me.
Or at least thats what i thought until I summoned enough common sense to wonder if it was my tyre.
It was and the tube in fact had exploded. Fixed it but it had a huge egg on th side of it so had to call the 5th emergency service. Hatt took me to work.
Looked a the tyre at lunch- the wire was poking through- very annoying. Requiring a new £35 tyre (plus another £40 for my racing wheels)
No more training today as I coudlnt cycle home and spent the evening at our club chairmans house who extremely kindly switched my venture braking system on my cross bike from V brakes to cantilevers- he accepted no money so i gave him a selection of real ales and offered him sports massage on tap- cant express my gratitude enough as he saved me a lot of time, stress and money
Pushing hard on the descent through cutthorpe trying to earn a pair of bollocks, until a farmer tried to shoot me.
Or at least thats what i thought until I summoned enough common sense to wonder if it was my tyre.
It was and the tube in fact had exploded. Fixed it but it had a huge egg on th side of it so had to call the 5th emergency service. Hatt took me to work.
Looked a the tyre at lunch- the wire was poking through- very annoying. Requiring a new £35 tyre (plus another £40 for my racing wheels)
No more training today as I coudlnt cycle home and spent the evening at our club chairmans house who extremely kindly switched my venture braking system on my cross bike from V brakes to cantilevers- he accepted no money so i gave him a selection of real ales and offered him sports massage on tap- cant express my gratitude enough as he saved me a lot of time, stress and money
Tuesday Sep 24, 2013 #
7 AM
Cycling 29:09 [3] 9.0 mi (18.5 mph)
ahr:133
Into work
12 PM
Fab Abs and T-shirt arms (September Core 3 week 3) 20:00 [3]
3 PM
Cycling hills 1:51:00 [5] 32.0 mi (17.3 mph)
ahr:123
Yesterday I picked up my cross bike, yet again from a (different) bike shop. Having handed over £20 he explained he could not fix my brake as it is infacy a cheap and shit brake, and should never have been put on cross bike.
I concur. I'm shit with bikes, but these pads are next level and have cost me over £100. I sent an SOS FB message to club members for advice as to which brakes to look at purchasing an also offered to trade sports massage for mechanical assistance.
I was rewarded for this when the club founder and general legend offered to give me his spare brake set and to fix it- he suggested I go to a shop in Matlock for the parts. I took annual leave and nipped out in the glorious sunshine to Matlock (on the bike) and picked up the parts. Sadly, having been initially impressed and thinking this may be my new go-to bike shop, I was let down when the staff were grossly unimpressive.
From Matlock I headed to Beeley and did 6 x 3mins out of the saddle/3mins standing still recovery. This was gruelling.
I've decided to treat the hill climb season as 1500m/3k training as the efforts are between 3 nd 9 mins at pretty much balls out/VO2 max. Hence the sessions that I am doing.
Sunshine....dont go... :(
I concur. I'm shit with bikes, but these pads are next level and have cost me over £100. I sent an SOS FB message to club members for advice as to which brakes to look at purchasing an also offered to trade sports massage for mechanical assistance.
I was rewarded for this when the club founder and general legend offered to give me his spare brake set and to fix it- he suggested I go to a shop in Matlock for the parts. I took annual leave and nipped out in the glorious sunshine to Matlock (on the bike) and picked up the parts. Sadly, having been initially impressed and thinking this may be my new go-to bike shop, I was let down when the staff were grossly unimpressive.
From Matlock I headed to Beeley and did 6 x 3mins out of the saddle/3mins standing still recovery. This was gruelling.
I've decided to treat the hill climb season as 1500m/3k training as the efforts are between 3 nd 9 mins at pretty much balls out/VO2 max. Hence the sessions that I am doing.
Sunshine....dont go... :(
Sunday Sep 22, 2013 #
Note
The police have been notified as to my "speeding" along the canal at 7 in the morning, when the only people I see would be the lonely Heron that brightens up my morning each day.
On designated cycle route I have been accused of time trialling and have been "caught" via Strava...
The world has more than it's fair share of tits.
On designated cycle route I have been accused of time trialling and have been "caught" via Strava...
The world has more than it's fair share of tits.
9 AM
Cycling long 3:05:58 [3] 57.0 mi (18.4 mph)
ahr:119
Slept poo and back sore-
A vey tired group ride! Randomly passed Ruth out running then went past Lawns Farm shop which gave me a boost.
Took a while to explain to the other riders that I wasnt being an arsehole when I shouted to Ruth as we passed her- shame Ruth sounds like MOOVE! At pace with the wind in your ears!
Felt quite nervy early on as the roads were greasy from the overnight rain- stunning weather though- thought that was it for sunshine!
A vey tired group ride! Randomly passed Ruth out running then went past Lawns Farm shop which gave me a boost.
Took a while to explain to the other riders that I wasnt being an arsehole when I shouted to Ruth as we passed her- shame Ruth sounds like MOOVE! At pace with the wind in your ears!
Felt quite nervy early on as the roads were greasy from the overnight rain- stunning weather though- thought that was it for sunshine!
Saturday Sep 21, 2013 #
2 PM
Cycling race (NDXCL Round 3) 58:05 [5] 10.0 mi (10.3 mph)
ahr:169
Markeaton Park.
I had a major stress pre race as both bikes are riddled with mechanical faults- I tried 2 bike shops who couldnt help on the day so headed to the race with a dodgy rear wheel, a jumping chain and no rear brake.
On reccying the course I was saddened to see a technical descent in the woods which for me would require the use of a rear brake or face going over the handle bars
Cue and expert demonstration of mechanical wizardry from a club mate who got me back in the game with a minute to spare. Sadly this meant me and the guy who I gave a lift to who kindly waited for me started at the very back of the grid.
The course had two long uphills whcih were perfect for me and a saving grace there were 2 sets of stairs to run up, one set of 2 wooden blocks to run over and a technical wood section with a steep drop and lots of roots. This was followed by a long convoluted descent down the side of the hill with round 20 tight corners-on a camber- which were essentially my undoing.
I worked my way through from around 75th to place around 49th overall but would potneitally have been 10-15 places high with e better start (the main plan for next week) The start was on the hill which suited me as the fast flat ones scare me. Last race I was 44th. Goal next week is to get in the 30s..
Sadly on the cambered convoluted sections I was terrible, particularly later in the race where the course was very muddy and sloppy and I was a total fanny.
Also later on my back was in bits so dismount/remounts and carryig the bike were a real chore. One comedy moment occured when I dismounted with my shorts getting caught ont he seat and I went flying. I certainly cant say I make cyclcross look good!
Good fun, sadly not competitive again
I had a major stress pre race as both bikes are riddled with mechanical faults- I tried 2 bike shops who couldnt help on the day so headed to the race with a dodgy rear wheel, a jumping chain and no rear brake.
On reccying the course I was saddened to see a technical descent in the woods which for me would require the use of a rear brake or face going over the handle bars
Cue and expert demonstration of mechanical wizardry from a club mate who got me back in the game with a minute to spare. Sadly this meant me and the guy who I gave a lift to who kindly waited for me started at the very back of the grid.
The course had two long uphills whcih were perfect for me and a saving grace there were 2 sets of stairs to run up, one set of 2 wooden blocks to run over and a technical wood section with a steep drop and lots of roots. This was followed by a long convoluted descent down the side of the hill with round 20 tight corners-on a camber- which were essentially my undoing.
I worked my way through from around 75th to place around 49th overall but would potneitally have been 10-15 places high with e better start (the main plan for next week) The start was on the hill which suited me as the fast flat ones scare me. Last race I was 44th. Goal next week is to get in the 30s..
Sadly on the cambered convoluted sections I was terrible, particularly later in the race where the course was very muddy and sloppy and I was a total fanny.
Also later on my back was in bits so dismount/remounts and carryig the bike were a real chore. One comedy moment occured when I dismounted with my shorts getting caught ont he seat and I went flying. I certainly cant say I make cyclcross look good!
Good fun, sadly not competitive again
Cycling 15:38 [3] 2.25 mi (8.6 mph)
Token warm up/recce- too warm for serious warm up
Friday Sep 20, 2013 #
7 AM
Cycling 33:25 [3] 9.0 mi (16.2 mph)
ahr:133
Into work- X-bike
Felt very hard, not ideal pre race- then realsied one of my brakes was rubbing- couldnt fix it so took it off- much easier then
Back and hamstring in pieces, I'm such a twat for doing that run
Felt very hard, not ideal pre race- then realsied one of my brakes was rubbing- couldnt fix it so took it off- much easier then
Back and hamstring in pieces, I'm such a twat for doing that run
4 PM
Cycling 26:33 [3] 6.5 mi (14.7 mph)
ahr:105
HFW- Migraine at work then home to realise that the bearings were knackered on the cross bike, I cant get the brake pads on properly and the derailleur is still a bit knackered
Not the best of days! Cycling costs too much money and takes up too much time!
Not the best of days! Cycling costs too much money and takes up too much time!
Thursday Sep 19, 2013 #
7 AM
Cycling 29:23 [3] 9.0 mi (18.4 mph)
ahr:133
IW
12 PM
Fab Abs and T-shirt arms (September week 3 Core 1) 20:00 [3]
5 PM
Cycling tempo 1:28:45 [3] 25.5 mi (17.2 mph)
ahr:126
Light tempo and hills, right hamstring completely knackered form the run the other day- so much so it will probably affect my race on Saturday- i'm such a chuff
Wednesday Sep 18, 2013 #
1 PM
Cycling 2:00:02 [3] 19.0 mi (9.5 mph)
ahr:130
2 laps of Sherwood Pines.
Lap one and after initial thoughts along the lines of "why am I putting myself through this?" I got into a nice rythm eased off the brakes and danced on the pedals.
The first corner I didn't even feather the breaks on happened to hide a very bumpy steep drop and I have no idea how I didn't come off I found myself in all sorts of funny positions as I dropped down it and hung on to a tee to avert disaster.
Needless to say it slowed me down for the remainder of the lap. On the whole it was quite technical but manageable I great practice for someone like me. If note the other section i planned to get right on lap2 was a very tight uphill ascent where I had to unclip as I got it wrong- tight turners under pressure are not my thing so I was looking forward to practicing it.
On lap two (relatively speaking) I went for it, pressed more, braked less and found myself at the end in no time (missing the segment I planned to attack better- it seems I nailed it without realising)
Strangely my time was much similar to the first despite feeling much quicker- granted I did have to slow for the odd parent aver ducklings.
Feeling quite pleased with myself I headed to the car, then BOOM! something crazy happened at a slow pace and my chain doubled up, got wedged and broke my front derailleur. Come back running... :(
Lap1 5358
Lap2 5220
Lap one and after initial thoughts along the lines of "why am I putting myself through this?" I got into a nice rythm eased off the brakes and danced on the pedals.
The first corner I didn't even feather the breaks on happened to hide a very bumpy steep drop and I have no idea how I didn't come off I found myself in all sorts of funny positions as I dropped down it and hung on to a tee to avert disaster.
Needless to say it slowed me down for the remainder of the lap. On the whole it was quite technical but manageable I great practice for someone like me. If note the other section i planned to get right on lap2 was a very tight uphill ascent where I had to unclip as I got it wrong- tight turners under pressure are not my thing so I was looking forward to practicing it.
On lap two (relatively speaking) I went for it, pressed more, braked less and found myself at the end in no time (missing the segment I planned to attack better- it seems I nailed it without realising)
Strangely my time was much similar to the first despite feeling much quicker- granted I did have to slow for the odd parent aver ducklings.
Feeling quite pleased with myself I headed to the car, then BOOM! something crazy happened at a slow pace and my chain doubled up, got wedged and broke my front derailleur. Come back running... :(
Lap1 5358
Lap2 5220
Tuesday Sep 17, 2013 #
5 PM
Running 35:09 [3] 4.6 mi (7:38 / mi)
Planned a cross bike session but we currently have no boiler and all my cycling gear was still damp. Got into it, walked out the door and just couldn't make myself do the session.
Instead and I don't know what compelled me to do this, I went back in, put my running gear on and went and ran on the paths around the village. Something I have never done, despite living here nearly 6 months.
I expected it to feel uncoordinated but felt surprisingly good and loved every second- drizzle is made for running.
Havent fel as happy as I did in that 35 minutes for a very long time. Sadly the hamstring got sore towards the end and served as a stark reminder that I have an issue that will prob never go away
Regardless...I needed that.
Instead and I don't know what compelled me to do this, I went back in, put my running gear on and went and ran on the paths around the village. Something I have never done, despite living here nearly 6 months.
I expected it to feel uncoordinated but felt surprisingly good and loved every second- drizzle is made for running.
Havent fel as happy as I did in that 35 minutes for a very long time. Sadly the hamstring got sore towards the end and served as a stark reminder that I have an issue that will prob never go away
Regardless...I needed that.
6 PM
Cycling intervals (Turbo) 1:00:00 [5] 23.0 mi (23.0 mph)
4 min warm up (straight after run)
9 x 4mins/1min
2 min warm down
Couldn't really work hard enough to get heart rate up- poss. because quads were quite sore from the run and hamstring was niggling
Nice while the endorphins lasted :)
9 x 4mins/1min
2 min warm down
Couldn't really work hard enough to get heart rate up- poss. because quads were quite sore from the run and hamstring was niggling
Nice while the endorphins lasted :)
Monday Sep 16, 2013 #
Note
weight:11.2lbs (rest day)
Fab Abs and T-shirt arms (September Wk 2 core 4 ) 20:00 [3]
Sunday Sep 15, 2013 #
7 AM
Cycling 58:15 [3] 15.25 mi (15.7 mph)
ahr:124
IW missed the rain
5 PM
Cycling 58:25 [3] 16.0 mi (16.4 mph)
ahr:114
HFW-windy but miraculously missed the rain
Saturday Sep 14, 2013 #
7 AM
Cycling (X-Bike) 33:49 [3] 9.0 mi (16.0 mph)
ahr:120
IW
Tired and slightly hungover from a staff do last night, not a crazy one but 4/5 pints is enough to make me feel shit, also feeling very guilty about over-indulging. Wish I could get my will power back!
Tired and slightly hungover from a staff do last night, not a crazy one but 4/5 pints is enough to make me feel shit, also feeling very guilty about over-indulging. Wish I could get my will power back!
Fab Abs and T-shirt arms (September week 2 core 3) 20:00 [3]
5 PM
Cycling tempo 1:40:00 [5] 25.0 mi (15.0 mph)
ahr:133
Tempo on the cross bike
Down the TPT and canal (started tempo after 5 mins)
Headed over to Holmebrook valley park and did 2 1/2 reps with steps, steep hills and descents then headed through to Linacre and then home
Decent enough work out
Down the TPT and canal (started tempo after 5 mins)
Headed over to Holmebrook valley park and did 2 1/2 reps with steps, steep hills and descents then headed through to Linacre and then home
Decent enough work out
Friday Sep 13, 2013 #
7 AM
Cycling 51:17 [3] 14.25 mi (16.7 mph)
ahr:125
IW
Decided to give Hady Hill some beans and got 1 sec of my KOM
Decided to give Hady Hill some beans and got 1 sec of my KOM
4 PM
Cycling 1:30:46 [3] 25.75 mi (17.0 mph)
ahr:115
Fairly certain the weather forecast didn't have this ridiculous shower when I checked! Consequently I only had warm weather gear and got totally soaked, very cold..
Guess I better get used to it...
Guess I better get used to it...
Thursday Sep 12, 2013 #
7 AM
Cycling 50:00 [3] 14.0 mi (16.8 mph)
ahr:124
Into work a longer road loop, nice wet atmospheric morning, nice to get on the moors before work and set me up for a decent day.
Via Crow Lane to claim back my KOM from a pretender. I needed some KOM confidence after the weekend, its avery narrow lane and was sad to see a car coming down, cracked on anyway and claimed the KOM, might try put it out of sight next week
Via Crow Lane to claim back my KOM from a pretender. I needed some KOM confidence after the weekend, its avery narrow lane and was sad to see a car coming down, cracked on anyway and claimed the KOM, might try put it out of sight next week
12 PM
Fab Abs and T-shirt arms (Core 2 September wk2 ) 20:00 [3]
5 PM
Cycling hills 1:27:47 [5] 23.75 mi (16.2 mph)
ahr:126
Pendulum hill reps 5 sets off turn around recovery so essentially 60s efforts / 2 mins
Some efforts on the approach but they amounted to nothing on strava
Some efforts on the approach but they amounted to nothing on strava
Wednesday Sep 11, 2013 #
Note
weight:11.3lbs
7 AM
Cycling 54:50 [3] 15.25 mi (16.7 mph)
ahr:130
IW along the canal, enjoyable ride
12 PM
Fab Abs and T-shirt arms (Core 1 September week 2) 20:00 [3]
5 PM
Cycling 58:27 [3] 15.25 mi (15.7 mph)
ahr:112
**Warning moan alert**
Decided that the rain wasa good thing and I should use it to get used to slippery conditions so cracked on home along the canal, ensuring I attacked corners, mounts/dismounts and mud.
All went well until perhaps the harshest corner which I went round faster than previously but was met by another cyclist as I came out of the blind corner. I slammed on the brakes and they completely failed and rather than hit her I allowed the bike to plough into the bushes, embarrassing, but a lucky escape.
I put it down to my poor skill and cracked on. I got to the road section and went round a corner and was met by people crossing the road I was doing 17 mph slammed on, and again total brake fail. I had no option but to plough into the kerb to bring me to a stop.
Pissed off I approached the remaining journey with caution. I climbed cotton mill hill and started the descent with the brakes on, to my relief they were working. Suddenly, they failed again and i gained big momentum, being a blind descent with cars often parked up I needed to slow so had no option to plough into a wall at 16mph, going over the handle bars.
I hate the guy from the cycle shop! This is the second time a pad has worn down in a 50 minute jounrey!
Today is one of those days where I long to be running again. This shit doesnt happen!
Decided that the rain wasa good thing and I should use it to get used to slippery conditions so cracked on home along the canal, ensuring I attacked corners, mounts/dismounts and mud.
All went well until perhaps the harshest corner which I went round faster than previously but was met by another cyclist as I came out of the blind corner. I slammed on the brakes and they completely failed and rather than hit her I allowed the bike to plough into the bushes, embarrassing, but a lucky escape.
I put it down to my poor skill and cracked on. I got to the road section and went round a corner and was met by people crossing the road I was doing 17 mph slammed on, and again total brake fail. I had no option but to plough into the kerb to bring me to a stop.
Pissed off I approached the remaining journey with caution. I climbed cotton mill hill and started the descent with the brakes on, to my relief they were working. Suddenly, they failed again and i gained big momentum, being a blind descent with cars often parked up I needed to slow so had no option to plough into a wall at 16mph, going over the handle bars.
I hate the guy from the cycle shop! This is the second time a pad has worn down in a 50 minute jounrey!
Today is one of those days where I long to be running again. This shit doesnt happen!
Tuesday Sep 10, 2013 #
7 AM
Cycling 29:48 [3] 9.0 mi (18.1 mph)
ahr:132
IW
Cheeky KOM on the way
Cheeky KOM on the way
12 PM
Fab Abs and T-shirt arms (September week 1 core 4) 20:00 [3]
5 PM
Cycling hills 1:40:07 [5] 26.2 mi (15.7 mph)
ahr:127
Couldnt be arsed 'cos of the weather, but headed out to Beeley and got it done.
Was a little bit whimpy on a few reps, but got through it without killing myself. I wont loose any sleep over it whatever it was was harder than an easy ride or doing nothing.
Session was 8 x 4min efforts off 2min recovery.
First 3 mins was hard spinning then final minute was in a bigger gear and out of the saddle
Was a little bit whimpy on a few reps, but got through it without killing myself. I wont loose any sleep over it whatever it was was harder than an easy ride or doing nothing.
Session was 8 x 4min efforts off 2min recovery.
First 3 mins was hard spinning then final minute was in a bigger gear and out of the saddle
Monday Sep 9, 2013 #
Note
weight:11.1lbs (rest day)
Well earned rest day after a weekend of travel Chesterfield, Barnsley, Oxford, Chesterfield to tell our family that Hatti is pregnant :) whoop!
Sunday Sep 8, 2013 #
8 AM
Cycling long 3:32:07 [3] 67.0 mi (19.0 mph)
ahr:113
Down in Oxford and trying my best to limit my anti-socialness, got out at 8am for 3 hours.
Legs and energy feeling surprisingly ok considering yesterdays racing, which bodes well for mixing cross with hill climb races in october. Although my back is very sore still.
Headed out on the oxfordshire roads and barely saw a hill, not my type of riding, but a decent enough CV effort without stressing the legs, so missing accomplished.
Had a nice moment where I guy on a TT bike in full TT gear came past and without trying I over took him and dropped him
Legs and energy feeling surprisingly ok considering yesterdays racing, which bodes well for mixing cross with hill climb races in october. Although my back is very sore still.
Headed out on the oxfordshire roads and barely saw a hill, not my type of riding, but a decent enough CV effort without stressing the legs, so missing accomplished.
Had a nice moment where I guy on a TT bike in full TT gear came past and without trying I over took him and dropped him
Saturday Sep 7, 2013 #
1 PM
Cycling 13:00 [3] 4.2 mi (19.4 mph)
ahr:125
Token warm up
2 PM
Cycling race (NDXCL Round 1) 53:03 [5] 11.0 mi (12.4 mph)
ahr:174
So there it is. I survived my first bike race (relatively) unscathed. I don’t really know what I expected today, as I don’t know the standard of riders, although I was told that this league was a strong league. I did hope to be in front of many of the guys from our club though as I tend to hurt them on rides, particularly those with hills.
This year for the first time, the vets and senior men’s races were split into separate races, which is a shame as it would have given larger field and a subjectively more impressive placing.
Having spectated the vets race and witnessing a big crash on the immediate corner from the start I decided to make a conservative start and pick people off. This was against the advice of regulars, who said you hit bottle necks quite quickly and its hard to get places.
I was quite literally at the back og the field for most of the first lap because of these bottle necks. There were 3 woodland sections of varying technical levels, a cambered section, which was very tricky, some wooden blocks, which required a dismount/ remount, and then some quicker sections, which were very uncomfortably bumpy.
At the end of the first lap, I came to the dismount section, which I nailed, but when putting my bike back to the floor I bounced, my chain off so had to stop to sort that. Annoying.
In the next few laps I picked off a nice number of guys and continued to do so until it appeared the gap to the next group of people was to big, I had a few battles with a few guys who had me in the technical sections and I in turn had them on the sections where I could get the CV system to work a bit more.
On my final lap 3 sad things happened. Each lap the running bit was becoming harder and harder, due to tired quads, but mostly because of my back, it was absolutely caning. Just as I was about to catch a good proportion of my teammates I approached the barriers, I dismounted and started running only, I hadn’t properly clipped out of my right foot, which meant with the bike stuck to my foot I went arse over tit.
I got straight up but unfortunately I was all over the place. I finally got back on and got to the technical camber bit, where, to my great dismay, the lead group lapped me. They yelled at me to move and I did; however with my poor skill level, this meant I fell off. I picked the bike up, ran with it jumped back on but took a awhile to get clipped in and pedalling again, meaning I lost the bunch of teammates. Gutted. Frustratingly I wouldn’t have been lapped if I hadn’t had my chain come off and crashed.
All in all, I really enjoyed it, but feel a little sad at where I placed. I really hoped my fitness levels might have put me nearer the front. Perhaps I’m not as fit as I thought. I will go for it on the start at the next race and see where it gets me.
For 50 mins my average HR was 174- on a bike, just to put into perspective how tough it was!
This year for the first time, the vets and senior men’s races were split into separate races, which is a shame as it would have given larger field and a subjectively more impressive placing.
Having spectated the vets race and witnessing a big crash on the immediate corner from the start I decided to make a conservative start and pick people off. This was against the advice of regulars, who said you hit bottle necks quite quickly and its hard to get places.
I was quite literally at the back og the field for most of the first lap because of these bottle necks. There were 3 woodland sections of varying technical levels, a cambered section, which was very tricky, some wooden blocks, which required a dismount/ remount, and then some quicker sections, which were very uncomfortably bumpy.
At the end of the first lap, I came to the dismount section, which I nailed, but when putting my bike back to the floor I bounced, my chain off so had to stop to sort that. Annoying.
In the next few laps I picked off a nice number of guys and continued to do so until it appeared the gap to the next group of people was to big, I had a few battles with a few guys who had me in the technical sections and I in turn had them on the sections where I could get the CV system to work a bit more.
On my final lap 3 sad things happened. Each lap the running bit was becoming harder and harder, due to tired quads, but mostly because of my back, it was absolutely caning. Just as I was about to catch a good proportion of my teammates I approached the barriers, I dismounted and started running only, I hadn’t properly clipped out of my right foot, which meant with the bike stuck to my foot I went arse over tit.
I got straight up but unfortunately I was all over the place. I finally got back on and got to the technical camber bit, where, to my great dismay, the lead group lapped me. They yelled at me to move and I did; however with my poor skill level, this meant I fell off. I picked the bike up, ran with it jumped back on but took a awhile to get clipped in and pedalling again, meaning I lost the bunch of teammates. Gutted. Frustratingly I wouldn’t have been lapped if I hadn’t had my chain come off and crashed.
All in all, I really enjoyed it, but feel a little sad at where I placed. I really hoped my fitness levels might have put me nearer the front. Perhaps I’m not as fit as I thought. I will go for it on the start at the next race and see where it gets me.
For 50 mins my average HR was 174- on a bike, just to put into perspective how tough it was!
Friday Sep 6, 2013 #
Note
weight:11.2lbs
7 AM
Cycling 58:25 [3] 15.25 mi (15.7 mph)
Decided that whatever the weather I was riding in this morning, need to get used to riding in the wet for tomorrow!
Luckily/sadly it was just a very pleasant drizzle all the way in and the heavens opened when I got into the building.
Frustratlingly I have had to come and visit my parents tonight and will head to the Cx race from here. I have jsut locked my car keys, along with both bikes, in the car. Dont get how as I never pressed lock. So frustrating.
Also after lots of dismount/re-mount practice last night I was a bit more confident so did it at race pace en route to work, I landed very heavily on my knackers and spent much of the journey wondering if I might have to have them surgically returned to their dangly resting place
Luckily/sadly it was just a very pleasant drizzle all the way in and the heavens opened when I got into the building.
Frustratlingly I have had to come and visit my parents tonight and will head to the Cx race from here. I have jsut locked my car keys, along with both bikes, in the car. Dont get how as I never pressed lock. So frustrating.
Also after lots of dismount/re-mount practice last night I was a bit more confident so did it at race pace en route to work, I landed very heavily on my knackers and spent much of the journey wondering if I might have to have them surgically returned to their dangly resting place
Thursday Sep 5, 2013 #
7 AM
Fab Abs and T-shirt arms (Core 3 September week 1) 20:00 [3]
weight:11.4lbs
Sad times re: the official weigh in
Cycling 28:53 [3] 7.0 mi (14.5 mph)
Couldn't be arsed with the planned am hour this morning, despite it being a nice day- feeling tired atm so just pootled in
5 PM
Cycling intervals 53:51 [3] 11.0 mi (12.3 mph)
ahr:114
Home form work, stopped off in Sommersall park and set up a circuit with some cones practiced tight corners and mounts/dismounts.
At my best I was pretty good, at my worst I was awful, when i did it at pace trying to put myself under stress, I wasnt good at all.
A few spin ups as well to get the heart racing
Have spent a lot of evening watching clips trying to get some technique ideas, here is a good one
http://www.youtube.com/watch?v=3QRUG2e9OqY&feature...
At my best I was pretty good, at my worst I was awful, when i did it at pace trying to put myself under stress, I wasnt good at all.
A few spin ups as well to get the heart racing
Have spent a lot of evening watching clips trying to get some technique ideas, here is a good one
http://www.youtube.com/watch?v=3QRUG2e9OqY&feature...
Wednesday Sep 4, 2013 #
7 AM
Cycling 57:05 [3] 15.25 mi (16.0 mph)
ahr:127
Cross bike into work, a real nip until i got going, need to start actually thinking about what to wear each day
5 PM
Cycling 1:09:36 [3] 16.25 mi (14.0 mph)
ahr:111
HFW via somersall park.
Took some drill cones and did some corners practice and dismounts. I'm ok at corners in this environment but under pressure with poeple around me, at pace on mixed terrain, I just cant see myself handling it
Finally got a battery for the scales, bit of a rude awakening, but needed it.
Running racing weight (albeit from silly eating) was 10 stone 5. I'm not a light build. But today initially it read 11 stone 5.
I double checked the calibration and re-weighed myself in numerous parts of the house and then got a consistent 11 stone 2
Not devastating but I think I would at least like to aim for 10 stone 8.
I have cut some treats out but my evening meal sizes are far too big, so that and some snacks are next on the to go list.
This weigh in was after the ride home where I perspired so I may be heavier, my usual weigh in time is first thing in the morning, so I will start tomorrow
Took some drill cones and did some corners practice and dismounts. I'm ok at corners in this environment but under pressure with poeple around me, at pace on mixed terrain, I just cant see myself handling it
Finally got a battery for the scales, bit of a rude awakening, but needed it.
Running racing weight (albeit from silly eating) was 10 stone 5. I'm not a light build. But today initially it read 11 stone 5.
I double checked the calibration and re-weighed myself in numerous parts of the house and then got a consistent 11 stone 2
Not devastating but I think I would at least like to aim for 10 stone 8.
I have cut some treats out but my evening meal sizes are far too big, so that and some snacks are next on the to go list.
This weigh in was after the ride home where I perspired so I may be heavier, my usual weigh in time is first thing in the morning, so I will start tomorrow
7 PM
Fab Abs and T-shirt arms (September week 1 core 2 ) 20:00 [3]
Couldn't be arsed at lunch
Resistance is now added to the regime
Resistance is now added to the regime
Tuesday Sep 3, 2013 #
7 AM
Cycling 25:00 [3] 6.75 mi (16.2 mph)
IW
5 PM
Cycling 1:47:37 [3] 28.0 mi (15.6 mph)
ahr:131
I often feel sorry for myself that my job is very physical, leaving work knackered on a regular basis, even in periods where iam doing no training.
Today I was on HR training, sat on my arse talking shit about disciplining and other managerial shite, fair to say I felt even more knackered! It seems being active all day is more energising that sitting on ones arse
Session was tough tonight, feel totally schamoooed now.
Headed to beeley HC from work and did a session of 2(5,4,3,2,1) off half rep recovery, each rep was in a big gear. After the 30sec recovery from the first minute effort, the following 5 min effort was a killer, good session to do though, will have to repeat that one for defs.
Special mention to a bloke called Bill Seddon from the club, got into cycling 3 years ago and was a fairly overweight inactive guy, go stuck in, lost some weight and became the clubs best time trialler, earning his way into some big races.
Sadly last night a van puled out on him and he flew into the side of it, breaking his leg. So sad seeing someone so dedicated and focused having such bad luck. Also gave me a timely scare as i approach the Cx season.
Really hopei get through it relatively unscathed as I think I'm getting into decent HC shape
Today I was on HR training, sat on my arse talking shit about disciplining and other managerial shite, fair to say I felt even more knackered! It seems being active all day is more energising that sitting on ones arse
Session was tough tonight, feel totally schamoooed now.
Headed to beeley HC from work and did a session of 2(5,4,3,2,1) off half rep recovery, each rep was in a big gear. After the 30sec recovery from the first minute effort, the following 5 min effort was a killer, good session to do though, will have to repeat that one for defs.
Special mention to a bloke called Bill Seddon from the club, got into cycling 3 years ago and was a fairly overweight inactive guy, go stuck in, lost some weight and became the clubs best time trialler, earning his way into some big races.
Sadly last night a van puled out on him and he flew into the side of it, breaking his leg. So sad seeing someone so dedicated and focused having such bad luck. Also gave me a timely scare as i approach the Cx season.
Really hopei get through it relatively unscathed as I think I'm getting into decent HC shape
Monday Sep 2, 2013 #
Note
(rest day)
Tired today
The first of my weight loss days. Taking things seriously now. Hate the feeling of being hungry (which I used to love)
Also, having a bit of an ear achey, sinusitisey few days, dont think its anything more though
The first of my weight loss days. Taking things seriously now. Hate the feeling of being hungry (which I used to love)
Also, having a bit of an ear achey, sinusitisey few days, dont think its anything more though
12 PM
Fab Abs and T-shirt arms (September Wk 1 Session 1) 20:00 [3]
How on earth is it September?
Sunday Sep 1, 2013 #
Cycling long 3:20:00 [3] 65.0 mi (19.5 mph)
ahr:120
The plan was to jsut sit in the group and coast round. Normally about18 people rock up for each of the rides available from the club (an "A", "B" and "C" ride normally on offer plus occasionally someone will offer an alternative "A" route).
The routes alternate on a cycle alternate weeks between hilly and flat and there are 14 routes in total.
Sadly for various reasons, few people turned up this week there were 6 of us on the A-ride, in windy conditions on a flat route this meant that lots of work sharing was the order of the day and at the end of it I'm feeling tired!
Decent enough route out to Southwell and back through Mansfield- I have to say I much prefer riding the hills of the peak, but I wanted to spare my legs.
They werent spared, I will be cranky tomorrow
The routes alternate on a cycle alternate weeks between hilly and flat and there are 14 routes in total.
Sadly for various reasons, few people turned up this week there were 6 of us on the A-ride, in windy conditions on a flat route this meant that lots of work sharing was the order of the day and at the end of it I'm feeling tired!
Decent enough route out to Southwell and back through Mansfield- I have to say I much prefer riding the hills of the peak, but I wanted to spare my legs.
They werent spared, I will be cranky tomorrow