Skip to main content

Posts

Showing posts from November, 2007

Charlotteville Club Run

My first ever club run!

Out to Odiham with the Charlotteville CC. A round trip of 60 miles or so and some fine company. Quite mild compared to Saturday. I think this is the way to go on these cold winter weekends ... beats beasting around the Surrey Hills on my lonesome ... that will start in January!

The Challenge Ahead

One of the benefits of obsessively collecting data whilst riding is the ability to analyse amd compare past and present performance and make informed decisions about my training strategy.
Below is a comparison of my mean maximal power output for last season vs my current performance this season. I'm down across the board, something I am more than aware of when I ride.
This chart will help me quantify that. So, every month I'll share this chart and lets see what improvements take place (or don't) and figure out why and adapt training going forward. BTW, it is true to say that I haven't collected a lot of data so far this season and yes, by performing more rides I'll collect more favourable data etc -- The bottom line, however, is that my performance is down by well over 20% across the board.
At least I know what I'm capable of and can set a realistic target -- to get the dotted line above last season in every respect.
November 2007 - The only way is up!
Its probably …

Armadillos back

What a depressing moment - taking off the conti gp4000s summer tyres and replacing them with a set of spesh armadillos. Winter training has arrived. Mind you, its flooded out there and I've picked up the flu so bike maintenance is about all I can look forward to.


winter is well and truly here

This is where the magic happens ...

All setup for base training ... ok, so it will all get shipped up to the pad in Brum tonight but you get the general picture. Nice bit of kit the computrainer ... lots of new things to learn.

It doesn't do the workouts for you though - so that'll be the same as last year!


Square One

Either I've lost cycling fitness due to running or the Computrainer has brought me back down to earth** ... or maybe a bit of both. I did 1 hour on the CT last night in my Endurance HR zone (132-145) and had to keep the load at 150 watts.

Strength? What Strength. I guess I'm back to square one.

At least I've got tools I can trust and it is the beginning of base training. I've got almost 7 months to prepare for La Marmotte and I know where I am starting from. More importantly, this year I understand what matters and what doesn't.

Here are my estimated zones based upon an FTP of 250 watts (HR then Watts);
Recovery 131 or lower, 139 or lower Endurance 132-145, 140-189Tempo 146-152, 190-227Threshold 153-162, 228-264V02max 163+, 265-302Anaerobic Capacity 163+, 303+I don't feel ready for a proper FTP test - dusting off the cobwebs from the running. I'll do a test next weekend making sure I get a bit of rest beforehand. So for now I reckon 250w on the CT is realistic …

Coggan's Book

Mmmm. Blank post for a week - apologies for that, not sure where the text disappeared to for this post.

Anyhoo it was a reference to the truly most excellent book "Training and Racing with a PowerMeter" by Coggan and Hunter. Read it again last week in readiness for my new toy arriving (its here, I'm trying to set it up).

Funny how a season of cycling later I finally understand what the hell they're on about. Sometimes you just think you understand.......

Not sure I noticed the fact that even the shortest workout in the book is still a 2 hour session. Mmmm, I might need a bigger iPod for the new turbo!

New Season, New Tools

OK. So I'm only coming out of prep phase for next year but now is the time to tool up. I've ordered a Computrainer Lab turbo trainer. I've been hankering after one of these babies since my test at Cyclefit last year and figure I can now justify the expense ... I reckon with an Etape and FWC finish I can now call myself a cyclist.

It compliments the Powertap on Bike A very nicely ... but also looking for a new Bike C for the winter training since Bike B is permanently attached to turbo (since it seems to be made from iron girders). Planet X are the current favorites since you can get 'em via Halfords cycle2work scheme that my current employers have signed up to.

I've also signed up to trainingpeaks.com for an online diary and plan. Mostly since it integrates with CyclingPeaks WKO+ so nicely and the virtual coach seems quite helpful. Yes, I know, shock horror this year I actually have a plan! You can monitor my training plan via the public interface to see if I'm r…

FLM ... he says no

Another rejection. 6 years and 6 rejects - we'll be there by default in 09. Apparently the rules changed a couple of years ago and automatic entry went out to 6 rejects from 5. Although we haven't got the official confirmation yet we know we're not in 'cause the cheques for accepted entrants get cashed 28/29th October and ours didn't.

Hey, at least I get a straight run at La Marmotte, no excuses for lack of training opportunity. And we can both plan well in advance for the Flora since we know we have an entry for 2009.

NY Marathon Update

Supermum got round in a respectable 4:47 Quite amazed at the level of interest in this one. Slightly ashamed that I didn't actually run it, despite having a number. I could blather on about injuries and training complications but in truth it came down to either my wife or I would miss the event to look after the kids (our "sitter" pulled out of the trip a few months earlier).

Given I've had all the attention this year with the FWC, AdH time trial and Etape it seemed only right that 'er indoors should get the gig. She did us proud with a painful, but satisfying 4:47 (which is also a PB). I'll be posting her account of what turned out to be an amazing day (and trip to the Big Apple) at a later date (i.e. when she has written it). The photies look pretty good too.

I'm busy planning this season and getting those UK sportives booked up ... I'm definitely back for the '08 season and raring to get cracking.

Fly out tomorrow

Probably look after the kids whilst Sam runs. Childcare issues and injuries have kept me off the streets. I got up to 18 miles and in good shape so "I could make it round" - but not sure I'd actually enjoy it ... of course my motivation may change when I get there and get caught up in the atmosphere etc.

A week in the big apple cheering on the missus is all good though. Will report back on 'er indoors rather than 'im upstairs....

You must have noticed the Etape route was posted recently Pau-Hautacam over Le Tourmalet. Looks like a nice route - but not quite a taxing as this year's.

I really fancy a pop at La Marmotte and the time trial on the following day ........