40 Goals

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'...

My critical power numbers are getting better all the time, the chart below shows my mean maximal curve for now versus all time. The dotted line is now. I went out for a jaunt with my wife on Sunday morning and managed to put the hurt on her for a change and felt good too. I feel like I'm coming out of a cloud of unfitness and emerging stronger and stronger. Having lots of historical data has really helped to put this into context. I know there is a way to go (especially my 60 min watts per kilogram!!) but at least I have realistic targets - these are real numbers since they are what I was capable of only a year ago.

Dehydrated so a little flattering. Probably more like 89kg. Looking healthier and chubby cheeks are subsiding rapidly. Still lost over a kilo in a week, I'll be delighted to keep that going for a while. 51.5% body water (!!). 23.4% body fat. Happy with good progress and feeling good about myself. Of course, it also helps that the sun is shining and bike riding is fun again!!

So, out for a "tempo-ish" kinda ride today. Working from home and could spare an hour or so as a break from Microsoft Office. I went for a ride in the hills with Samantha and watched her disappear over the hills. It was quite an eye-opener in many ways. My power output wasn't that horrible and CV system is starting to kick into life. I use cyclingpeaks and trainingpeaks.com so I am able to compare my critical power numbers against all time (well all time that is recorded in cycling peaks and training peaks anyway). So, my very best Critical Power numbers on file were captured on the 10th June last year on a fantastic ride between Alnwick and Jedborough and back. When compared with today's little jaunt things don't look quite so bleak. I just need to lose the 20kg strapped to my stomach!! (and work on endurance, obviously). CP.2 575 vs 502 CP1 388 vs 349 CP6 285 vs 272 CP12 255 vs 244 CP30 211 vs 207 CP60 203 vs 197 CP90 200 vs 183 CP180 185 vs 143 Now obviously on...

Don't need to say a thing. 24.4% body fat. The only way is up.

Don't ask. I'm in pre-prep-base training phase with Build phase peaking sometime around April 2009. I cannot believe how quickly you can lose fitness. But, with spring here and a fresh new leaf I'm on it. Just need to form two habits, namely; Exercise every day Eat less every day Simple. The everday exercise is running since it is so time efficient when you're not fit. I'll mix in cycling when I get a bit fitter and at the weekends when it's not raining. The Computrainer gets a recovery ride in the evenings but thats mostly to stop me drinking or eating!! I have thrown in turbo sessions in the morning but they are NO FUN when you're rubbish.

Well. Fell off for a few months. Fags, Booze, Chips, Chocolate. I've been bad. But like all good (?) things they have to come to an end. Largely in me being 2 stones heavier than I was at L'Etape and unable to ride at pace for more than an hour. Where did it all go wrong? Burn out man, burn out. I have an obsessive personality - I'm either riding 2hrs+ a day and eating pulses and raw fish or sitting on the sofa stuffing my face with chocolate. There is nothing in between! As you can imagine the Marmotte is a non-starter this year, but I need to get back into decent shape ready to train for the London Marathon next year. And I'm starting to crave those rides in the hills ... before it became a chore and was actually a bit of fun? Anyways ... fags and fat are gone. Let see if I can get some value for money out of this here computrainer ... shit I reckon so far its been the most expensive clothes horse in history... I reckon losing 10 kilos is reasonable given I'm near...

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!

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 pro...

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

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!

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, 140-189 Tempo 146-152, 190-227 Threshold 153-162, 228-264 V02max 163+, 265-302 Anaerobic 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 re...

My wife Samantha has got a place in the FLM via a charity! How cool is that? You won't catch me in my runners though ...

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!

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...

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.

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.

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 ........

Ran for 12 miles mostly on the flat, 1:42. Felt fine except for the pain in my foot, which is better but still niggly. Put down a deposit to do Etape next year and probably do Marmotte as well. I'm working on the better half to see if I can slip in Gran Fondo Campagnolo for good measure. I'll definitely be back to te Fred Whitton, which looking back at this year is definitely comparable to Etape. Anyways ... still trudging along.

I've been very quiet, apologies. I'm doing the weekly long run and getting other sessions (incuding the turbo and hills) in during the week. I've got to admit that running isn't very interesting! Went for a run, had a tweak in my ankle. Went for a run, felt ok. Went for a run, shins ached etc. etc. it makes for a dull old blog! Its not like there is any interesting gadgetry or training regimes. You just run. I've got a forerunner and a schedule and just keep at it. I'm not made for this kind of training ;-) I'm going to sign up for next year's Etape - if I can't get in to that then either the Marmotte or Campag Gran Fondo will be next on my hit list. I'm missing the bike :-( I'm sure London and NY marathons are going to be an awesome experience but frankly I'd rather be on my bike.