Training Log Archive: Dolf

Ride from Jacko's down to the coast then Trigg to meet up with Liz.
We headed down to City Beach, then did 4 reps of Reabold hill.
3 of the 4 were uneven starts with either Jacko or myself starting well ahead but the 3rd we started together and for the first time I managed to hold off Jacko on a hill climb. It looks like some consistent and better quality riding is starting to pay off. My legs felt like giving up a few times during the ride but seem to be recovering better when I ease off a bit.
After Liz turned off at Scarborough we picked up the pace again along West coast drive and the legs felt really shattered after battling into the easterly up Hepburn and back to Jacko's place.
Nice to see improvement in my riding, now time to get back into the running.

I had planned to try and run and a slower pace today and concentrate on map reading, didn't start to well when I lost a lot of time trying to find the start triangle. Juffy snuck past at 6 (otherwise he would have just run past at 7). I had a few small mistakes but nothing too damaging. It was a bit hard to concentrate on map reading while Juffy was just in front of me as the temptation is to just follow knowing he was unlikely to mess up big time however I managed to keep contact with the map and the way he was running it wasn't going to be too long before he was out of sight. During the second half I took about half a dozen short walking breaks which obviously cost me some time however no major nav mistakes.

My achilles was a little sore during the run and I was limping slightly when I got home but is feeling much better after some ice. It is definitely improving as I was limping all through the following day after the last 2 runs.

C • The man with the big finish 2

Long - Splits

An easier session for Dangerous intervals this week, 3 x 4 km.
Once again I had just removed my bike from the car when Danger turned up so no warm up. After a quick exchange of gifts like before any other international sporting event (but more one sided than most) it was straight into the intervals.

1st rep: 6:43, as there was only 3 reps this week as opposed to 5 last week it makes sense to go a bit harder. It turns out it was about 20 sec faster than last weeks times and I wasn't sure I'd be able to repeat it.

2nd rep: 6:43, Yay.

3rd rep: 6:41, I didn't feel as good starting this one, I think I passed Danger a bit closer to WCH this than the other reps. Heading towards the lights there is a slight incline which I had mentioned to Danger that I tend to struggle with. I had thoughts of Danger sitting not far behind me ready to pounce when this section arrived so just as I got to the incline I decided to stand up and lift the effort to show that it wasn't going to be so easy to pass me. I lasted 2 seconds before sitting back down.

Nice session today, good to go a bit harder knowing it was going to end sooner. On a few occasions I felt like the legs were going to give up on me but the 2 second difference between 3 reps show I must have had the effort pretty much spot on. Looking forward to next weeks time trial where I
think I might have a bit of trouble working out the right pace to last the distance.

BikeMechanicJen joined us for a ride after the interval session. We headed down to Freo admiring the rainbows over the ocean then Danger formed a 1 man renegade group and left us while I followed Jen for a more scenic ride. Coming up the golf course climb I felt my brakes might be rubbing as the bike felt a bit sluggish, it turns out that I had a deflating front tyre and we stopped near the bowling club to change it. I have been swapping 1 bike tool between bikes since losing the other but didn't have it with me today so removing the tyre was proving to be very difficult. After 1 broken key and lots of failed attempts Jen came up with a very clever idea of removing the skewer from the front wheel and using the quick release lever. It worked a treat and in no time (geologically speaking) we were back on the road to struggle through the western suburbs school time rainy day traffic, which I assume is not to different to the western suburbs school time fine day traffic.
Thanks Jen :-)

I'm glad Danger has an easy session planned for Dangerous intervals this week as my legs are toast after today.

I rode from home to the bottom of Quinns Rd for the warm up then did 7 reps up the hill with a cruise down the side streets for my recovery.
The hill is approx 500m long with a climb of about 30m, long and steep enough for the legs to start complaining after a few reps.
Times were fairly consistent:
1- 1:21
2- 1:29
3- 1:28
4- 1:30
5- 1:25
6- 1:28
7- 1:28

I'll aim for a couple more reps next time.

Morning commute from Edgewater train station to the city.
A solid effort this morning, plenty of chances to chase down others and not so many cruisy sections.
Legs a bit tired near the end but it's worth it to see some pissed off roadies who don't like being passed by someone rock'n the fatties :-)

C • I've got a present for you 4

I did a video windtrainer session today to try and make things a bit more interesting and it was the first time I managed to get through an hour on the trainer without mentally struggling.
Basically followed instructions as I was watching footage from various pro races.

6:30 warm up
:30 hard attack
5:00 tempo
20:00 climb, slower cadence/harder gear with the occasional 10-30sec burst
4:00 downhill, easy effort/cadence over 110
5:00 tempo
5:00 inverse intervals, :50 tempo, then :10 attack, then :40 tempo/:20 attack, :30 tempo/:30 attack, :20 tempo/:40 attack, :10 tempo/:50 attack.
4:00 warm down