40 Goals

I never cease to be amazed at how really simple questions can become almost impossible to answer when it comes to exercise physiology. I'm just an IT spod who has a passion for training and riding my bike. But, having bonked really badly on Etape 07 (or possibly underestimated the effect of altitude) I am determined to get it right for La Marmotte this year. The chart above is intended to show the percentage of fuel that is derived from muscle glycogen versus fatty acids (etc) at differing exercise intensities. Basically, at higher intensities the energy derived from glycogen becomes greater and will need to be replaced on the go. By contrast, the energy derived from fatty acids will not. Tipping Points and Sailing Close to the wind Based upon the assumption that (a) I will carbo load before La Marmotte and will have approximately 1000 cals worth of glycogen sitting in my legs and (b) I will take on 400cals of glycogen per hour then the following table tells me how many hours I can...

As is common practice last season I had a rest day once a week - that's 6 days on 1 day off. I did find that when I was forced to take extra rest days (kids, work etc) I often got unexpected performance imrovements, but not always. This season I have long resolved to take more rest days and to eat more. Last time I was so obsessesed with weight loss I forgot to feed the adaptations. So, since August, I have taken a 50/50 split between workouts and rest days (not neccessarily 1 on 1 off, but consecutive workout days are followed more or less by the same number of rest days). I have also eaten whatver I fancied. I don't drink so that isn't a problem for me. As a result, over the last 4 months or so I have made great progress in most of my critical powers. I've only lost a modest amount of weight but have enjoyed being able to ride harder when I do train, and boy have I been riding hard! BUT As I get stronger the 50/50 split feels too much, I am often raring to go but with...

I am a bit of a robot. I've been running without objectives or any rules and as a result my fitness has been impacted and my weight has crept up. So, to get me back on track ... Primary objective Get weight and fitness to level that I can comfortably complete a Tour of the Surrey Hills regardless of time Secondary objective Get back into good habits of eating well, exercising regularly and getting enough sleep Rules 8 hours sleep - in bed by 10.30 at the latest Keep a food diary, with every item recorded Limit refined sugar and no cakes, biscuits etc Eat breakfast, lunch and small dinner (after exercise) Exercise every day with a rest day on fridays Don't fret about exercise intensity, just get out there and run or cycle at a pace I am happy with. If I am fatigued then take a rest day or just do 15 minutes of something. Started on Sunday and will maintain until primary objective is hit. I'm not even ready to attempt the ToSH (100km and 2,500m climbing) and probably won'...

That was just too easy - got a decent enough schedule from Runners World using their smart coach tool. I even get 3 days to ride my bike at a 'moderate' pace (i.e. rest and corss train). I'll review after the first couple of weeks. Have to admit I am a big believer in higher intensity training followed by enough time for recovery and adaptation. The fact that it comes from Runners World is also re-assuring. Why wasn't bike training this easy? All those meso- macro- and micro- cycles and periodization etc etc. I just wanted a training programme like this ... Wk Date Mon Tues Weds Thurs Fri Sat Sun Total 1 7/23 7/29 Rest / XT Easy Run Dist: 7mi @9:15 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@7:50; Cool Easy Run Dist: 6mi @9:15 Rest / XT Long Run Dist: 12mi @9:15 31 miles 2 7/30 8/5 Rest / XT Easy Run Dist: 7mi @9:15 Rest / XT Speedwork Dist: 6mi, inc Warm; 2x1600@7:19 w/800 jogs; Cool Easy Run Dist: 7mi @9:15 Rest / XT Long Run Dist: 14mi @9:15 34 miles 3 8/6 8/12 Rest...