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Post by Deleted on Jun 2, 2014 11:31:30 GMT
Very interesting read, have you managed to continue with it? I'm very interested to see what your final results are like. Thanks and I'm still keeping up with the program. Last weeks intervals were painful and a return to the sweatfest of a few weeks ago. I know I'm working hard when I can see the sweat dripping down my arms, off the bars and into pools on the garage floor. 10 minute warm up 5 mins with 30 at CP30 max then 30 secs at 1/2 CP30. 10 mins @ my new CP30 power figure. 5 mins @ 1/2 CP30 repeated 3 times This will be the first week I'll miss as I injured my hip by falling off the bike last week . Back to it next week for sure.
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Post by Deleted on Jun 2, 2014 13:12:44 GMT
Very interesting read, have you managed to continue with it? I'm very interested to see what your final results are like. Thanks and I'm still keeping up with the program. Last weeks intervals were painful and a return to the sweatfest of a few weeks ago.Β I know I'm working hard when I can see the sweat dripping down my arms, off the bars and into pools on the garage floor. 10 minute warm up 5 mins with 30 at CP30 max then 30 secs at 1/2 CP30. 10 mins @ my new CP30 power figure. 5 mins @ 1/2 CP30 repeated 3 times This will be the first week I'll miss as I injured my hip by falling off the bike last week .Β Back to it next week for sure. Nothing to serious I hope with the fall! I think im going to try somthing like this once im back in the swing of things.
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Post by Deleted on Jun 2, 2014 14:42:38 GMT
Road rash on the left hip, would have been fine in another area of the leg, e.g. thigh, but is right on the hip bone. Not comfy to drive the car, sleep, get up stairs etc.
If you want a copy of the program I am following let me know and I'll e-mail the excel file to you.
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Post by Deleted on Jun 2, 2014 18:18:42 GMT
Road rash on the left hip, would have been fine in another area of the leg, e.g. thigh, but is right on the hip bone. Not comfy to drive the car, sleep, get up stairs etc. If you want a copy of the program I am following let me know and I'll e-mail the excel file to you. Ouch not the best of places to end up with gravel rash! How did the bike cope? If you could send me a copy over that would be greatly appreciated. Do you need my email or can you access it on here?
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Post by Deleted on Jun 3, 2014 21:31:49 GMT
Bike was fine thankfully. Pm sent
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Post by Deleted on Jun 14, 2014 19:14:33 GMT
Back on the intervals today. Set the bike up on the patio, kids were playing in the garden, wife was reading her book, World Cup on the radio. Pretty much perfect.
With a slight breeze in the garden the sweat was kept under control but the last 10 minute interval (at 105% of CP30)was a toughy. I took to counting pedal revolutions to get me through the last few minutes. Enjoying a glass of homemade sangria as I write this, not had a drink for ages and feel a tad squiffy. Fingers crossed I don't fall asleep before the footy starts.
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Post by Deleted on Jun 26, 2014 9:47:58 GMT
Intervals again last night in the garage. Jeepers I was sweating like never before. I had to wringing out my towel onto the sweat net (twice) after it became saturated. I think I'm reaching the limit of my ability as last nights set was really tough and I had to modify the last interval to cope. The set was; 10 mins warm up (50% of CP30 = 147 watts) 5 mins of 30 seconds at CP30 then 30 seconds at 50% CP30 10 mins at 106% of CP30 (298 watts) 5 mins at 50% CP30 repeated 3 times 5 minutes warm down at 50% CP30 I had to change the last interval so did 10 minutes of 1 minute at 106% then 1 minute at 50%. Even after that modification I got off the bike feeling like I was going to . A proper 'empty the tank' session. The nausea was short lived after grabbing some cereals and some of the kids sweets . Looking at the training plan next weeks is probably the toughest with 10 minute intervals at 108%, after that the intervals drop to 6 mins at x% of CP30, then 3 minutes at 50%CP30.
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Post by Deleted on Jun 26, 2014 10:47:26 GMT
Keep it up Al i'm sure you will reap the benefits when you finish it!
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Post by Deleted on Jun 26, 2014 12:05:53 GMT
I was chatting with the lad that has lend me the turbo and he hit a plateau with either this weeks or next weeks interval set. He had to reduce the power required in order to complete the sets. He also said I'm not allowed to wimp out and should repeat this weeks set, in full, next week
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Post by Deleted on Jun 26, 2014 20:05:45 GMT
Rather you than me! But dont let it beat you, do it again next time and if you do it then you will feel a lot better for doing it. Think ill aim for some point next year to try it out. Ill keep my eyes open for a decent trainer and save up for it in the mean time.
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Post by Deleted on Aug 22, 2014 23:02:12 GMT
How have you been getting on with this Al?
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Post by Deleted on Aug 22, 2014 23:57:38 GMT
I did repeat the week I failed and managed the interval session but I've been a bit slack recently for a number or reasons. The hot weather makes the turbo sessions in the garage very unpleasant, last time I could ring sweat out of my socks when I got off the bike. I've also been slowly upping my running distance with an end goal to run 25+km per week.
I've just comeback from 2 weeks holidays on a cruise and managed to ride >100km on the static bike, including x1 interval session, and also ran >20 miles on the running machine. Will be nice to get on the open road with the bike and feel proper roads under my running feet.
Will get back on it next week as I don't want to push myself too hard this week due to my first 100 miler this coming Sunday (Manchester 100 charity ride).
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Post by Deleted on Aug 23, 2014 13:45:33 GMT
Ill be on that 100 with you pal. Still not to sure how im feeling about it. Managed a 76 last sunday and was goosed. Just hope the winds nice to us!
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Post by Deleted on Jan 7, 2015 14:04:50 GMT
Restarting this for the new year. Ran a test this morning and have my benchmark @ 318 watts. Next weeks intervals look ok, but i know it will kick my arse in a few weeks
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Post by ChrisD on Jan 7, 2015 19:57:47 GMT
Restarting this for the new year. Ran a test this morning and have my benchmark @ 318 watts. Next weeks intervals look ok, but i know it will kick my arse in a few weeks That's very good going for the CP30 Al and another step up on the figures you were looking at last summer.
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