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Post by r0b1et on Sept 1, 2016 11:40:41 GMT
It comes up all the time and is discussed endlessly, training, how to do it, or even if, and I decided I'd make a little diary here of my training, I'll to to log what I do, why I do what I do, be honest (accept that I'm not being optimal) and probably try to document how I feel too.
Today seems the perfect time to make a start, it's officially the start of autumn and the dark days of more focused training will start very soon.
Obviously this sort of post needs to start with a few goals - things to aim for.
- Qualify of Amateur UCI worlds in Albi, France, and hopefully go. - Break the hour in a 25 mile TT - Significantly better time trialling in 10s - An endurance challenge I'll likely add more here at some point, and perhaps intermediate goals.
The good news is despite what many Mum's have been telling me while out and about with the kids, we've largely had a very good summer and I've no intention of rejoining the gym yet. But Our last club TT has finished and I'm going to have to get a bit more focused on training rather than riding. Need to watch out for over-training (to which I'm very susceptible as I just LOVE riding my bike - and I'd basically rather just do that than almost anything else).
Its not exactly been a quiet week, 140mile outing on Monday (at 17mph too, so not dordling too much), I was timing the TT Tuesday, but still meant 25 miles, and the ride back with the TTers was fast and nasty, Wednesday was 30 miles of chaingang, not enough of us really so long old turns and a significant hill in the route. That means tonight will depend on how I feel at about 5, if I feel good, I'll go to the other local chaingang - they can be very very fast sometimes, and the route has a dreadful surface where the light guys like me usually get dropped as we can't keep the power down like the big guys - this really puts me off this one. If I feel bad, it'll be an easy session with a few shorter intervals out on my own with a little explore of an area I didn't know was accessible by bike!
The real focus on upping that FTP and 20 minute power won't be going until the dark gets so early the roads after work get written off.
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Post by r0b1et on Sept 1, 2016 21:33:17 GMT
So, day 1 of the diary I at least better enter tonight's ride! Felt "OK" so I thought I'd go to chaingang and ride in the intermediate group (which I'd cope with and I could do a few big turns and not explode). Unfortunately there were only 4 of us (tummy bug has been going round lately and at least 3 had warned the great leader they were out of action), so that meant only a quick group, but at least the fastest lad wasn't there, I assumed I'd be dropped on the bad surface section about 5 miles in, with my legs still suffering from Monday, but actually I was OK, never really got too close to being dropped, except at a roundabout where I really had to stop and the others had gone, bit of a nasty chase, but they saw and had held back a little to get me back on, was hard, but that's the point. www.strava.com/activities/697092876/analysis/1148/4152 - link to the actual analysis of the chaingang (20 miles - the official route we do is longer, but there's a closed road, which we can ride, but only slow, so we ended there and just rolled back to the start), but the activity includes my warm up on the way and then riding home too. Since I want this to be useful for others here, why do I do chaingangs? As long as its a hard enough pace, it really trains recovery, my efforts on the front will put me well into the red, but then in the line its still a roughly sweet-spot (I'm sure I'll talk about that in a later post), so recovery when still going at a serious rate. Of course its also doing work just above, and just below threshold, given that I'm looking at time trialing, near threshold training is what I'm going to be about, overall endurance I have in spades these days. I would REALLY like to have a power meter, rides like this I'd not be using it out on the ride, but I'd know exactly what effort I'd done, and that could help me know what it took out of me. Tomorrow will almost certainly be a day off - I have to go get the kids, and my legs are sore now, recovery compression socks likely helping, but not everything. Saturday I have the kids all day, if I get on the turbo in the evening will have to depend on them, it would likely be on a sweet spot session, its still too hot for really big efforts on the turbo. Sunday, I'm tempted to take the bike when I take the kids home and try a few hill efforts, especially if I didn't go out on Saturday. But the weekend will involve a run with my youngest at park run (she was 5 today) and hopefully a few miles walk with them too.
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Post by r0b1et on Sept 3, 2016 6:45:04 GMT
By gosh was last night's traffic bad! I was planning my day off to be bike cleaning, but 3hours on the road going nowhere put an end to that idea, ended up staying up late just to get the housework done. Grrr.
On the positive side, did get my rest day done. I ached more than normal, and still do this morning... Tonight may have to be a yoga and foam roller day if I don't free up.
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Post by robertsims on Sept 3, 2016 16:16:42 GMT
Out of curiosity r0b1et do you do much core training and flexibility stuff for tt and I'd so what sort of stuff?
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Post by r0b1et on Sept 3, 2016 22:37:22 GMT
Out of curiosity r0b1et do you do much core training and flexibility stuff for tt and I'd so what sort of stuff? Over the summer, I've done none at all, until today. But it's a great day for the question as- I woke up with terrible DOMS (hence my earlier post from my bed!) - practically all over (notably my shoulders and lower back - legs is to be expected) - payback for the week... and unfortunately the 7yo has got so into her park running I was out the door grumbling before I could do anything to relieve it. I managed to have 20 minutes on the foam roller while they ate lunch and did an hour's youtube yoga class tonight, and now I feel great, I'll get up earlier tomorrow since I won't be up until 1am doing housework, that will give me time for a roll and a good stretch. Once we get into winter and I rejoin the gym (or a different gym) I'll be doing rather more core work: - weight training, for both leg strength and core... - squats - obvious
- lifting weights stepping on and off a high bench was recommended
- a few other exercises that promote stability
- a few cable exercises promoting core - not sure their names, one involved moving legs sideways with the weight tied to the angle
- I'll try to avoid all the upper body core exercises (this makes talking to the trainers in my gym hard are they get scared and confused that this weedy weirdo doesn't want to bulk up his arms/shoulders, yet can leg press the whole stack on the machine [for 10 reps])
- Yoga, the HIIT efforts tend to make me suffer from stiffness much more than my summer regime, so yoga keeps things flexible. - I'm also planning to have at least 1 day a week specifically as TT bike training, possibly will make it 2. That will help, I will be considering some crazy plans about actively working on my stability in the position too, and getting it lower and narrower - and maintaining the power. (I'm planning on writing a bit of code to estimate frontal from a photo, then with some testing I can minimise it, and using tripod and software test not just the ideal position, but how it changes in action). In many strange ways, with my targets for this year passed, all but the distance (and that's scarily close, I'll pile miles past it unless something writes me off for 3 months) I'm looking forward to the dark hitting, I'll get so much more focused. Right now I love my bike, but my motivation to train, rather than just ride is waning a little (no near targets yet - I should target my uni club track day, but I expect to own it on a bad day tired, I did last year). I expect you guys will see me change in this thread/mini blog from random riding to focused madman.
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Post by r0b1et on Sept 5, 2016 11:28:45 GMT
Last night I decided my weekend of lazy had to stop, didn't have a great deal of time (2hr limit), so that meant I went out on the TT bike for some mixed intervals. I went out with a plan - I wanted to do 2 longer above threshold intervals, but to be more like real racing, an ability to max out and recover is important, so I decided that for my time and target, a local loop done as a chaingang before was a good option - won't waste much time riding there and back and 15-20 minute effort with a worthy hill in the middle. The on the way back I'll do a few shorter anaerobic intervals, not sprints, but way above threshold - given the effect of a bit of motivation, I picked 3 segments to target for those - make me push myself. TT bike and TT kit on and off I head, to the usual funny looks of the locals at this strange person on a strange bike with a very silly helmet and one piece skinsuit. www.strava.com/activities/700611085/analysisSo that's what happens these days when I do intervals over segments, strings of cups and crowns (which is certainly nice). I can't say I paced my lap very well on either of the 2 tries, first I was going at TT pace to the bottom of the hill nicely, but blew up a bit at the steep section and struggled to get going where if flattens out (but not completely). 2nd time round I tried to be more controlled on the hill approach, but that cost me really as despite managing to gain time over the hill and up, I had already lost more than I gained. I felt pretty terrible after the 2nd effort lap, so having already drunk my bottle, I pulled up in the lane and filled it with blackberries for the yogurts of the week (I love blackberries). rest the legs for a few minutes and then I'll have my 3 short intervals on the way home as planned - the first was a bit rubbish, the wind was building and it was into the wind - motivation issues, but then the other 2 went down/cross wind and without the horrible headwind I put the commitment in and totally smashed them (blackberry power). It's a good loop, I'll have to try it alone on my road bike and see how much difference it makes, climbing on the TT isn't quick, but I gain a lot of time elsewhere - I suspect the TT setup will be as much a minute faster, though likely 10s slower up the hill. Also, banana milk on my return home and I feel right as rain today... I'm thinking hill reps tonight if I don't get a ride buddy.
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Post by r0b1et on Sept 5, 2016 22:54:18 GMT
So felt good today, recovered perfectly from yesterday's efforts, so hill reps it was, some thought about the hill of choice and eventually came up with this one, Binfield Heath - www.strava.com/segments/7171297 - climbs 55m in just under a mile, 4% average grade, a hill I've done a lot, surface is decent, but used to be better, its nice as it's about 4 minutes reasonably consistent gradient, a little lul where it drops to only ~2% half way up. My aim for the reps was it to be hard, near empty by he top each time, then roll back down and go again, no messing around, 6 goes would give me nearing 30 minutes of "on" (given that there's about 20s of climb from the roundabout before it gets into the segment and I hit it from the roundabout). Managed to do them well, rain hit (despite little chance in the forecast) for reps 3 and 4, but stopped quickly, glad I was on the T3 though... first winter bike day for ages. Nearly missed the 6th out, if the rain had carried on, I likely would have, the 6th was a bit rubbish, but that's normally how intervals go if you are really pushing them, the last's a bit terrible, I'm happy if the second last is good though, and it was. Got cold on the return, probably since I'd got wet, and struggled to get warm and going, stopped on way back to check if Reading Decca had the cheap 700 shorts in my size, they didn't. www.strava.com/activities/701734655Tomorrow I'm taking my new office mate on a ride, I assume it'll be easy for me, he's never ridden a road bike before, but is a fit runner, but for me, will just be an amble about, with a little bit of macho messing with him
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Post by r0b1et on Sept 7, 2016 9:08:55 GMT
SO took my office mate out, he was on the T3, he was pretty race position as he's a few inches taller than me, I'd given him a higher and longer stem than I run, and of course a fair bit higher saddle and flat pedals. he did alright to be fair to him, not bad for a first go on a road bike, and he clearly loved the flats and downs, not so much the ups. Obviously one can't take a friend out without the testosterone taking over on occasion, so I did a few sprints, I like a good sprint. www.strava.com/activities/702871575Feel rubbish this morning... but need to train, last night I entered my first hill climb, the Reading CC double header of Flint hill (https://www.strava.com/segments/751534 - 2.7km @ 4%) and Streatley Hill (https://www.strava.com/segments/729782 - 0.7km @ 13%) (100 climbs #24). There's some well known entries in the race too (2013 national hill climb champion Tejvan Pettinger) has definitely entered.
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Post by r0b1et on Sept 7, 2016 22:57:00 GMT
There we are: www.strava.com/activities/704123459/overviewwent for a quick reccy of the hill climb hill I don't know wel - I won't do well on it, there's a steep bit that had me in 34-19, but when it slackens off there's still a mile of ~3% before the end, and I'm very poor at getting going on those. Its flat enough I'm even wondering if I'd be better off carrying the weight of the clip on bars to use them on the rest, probably not, I can Tony Martin style rest over the bars for that. Then did one more hill on the way to the local chaingang, which has moved to the industrial estate because of the dark, for a very enjoyable blast, though I fear not really hard enough to be as useful as I'd like, I think I was just below sweetspot most of the time in the train. Hill reps again tomorrow, probably at lunchtime as I'm out at club AGM in the evening.
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Post by r0b1et on Sept 9, 2016 9:54:28 GMT
Yesterday lunch was indeed hill reps, I lost count and ended up doing 11 rather than the 10 planned. I can't say I did them well, not really pleased with any, I didn't feel good in the legs and it showed. Had 2 gaps too, one when my cleat slipped part way up and I had to put it back, then when I passed a chap who'd dropped his chain, on the way back I helped him get it back (and reset his limit screw so he didn't drop it again soon). I had a few mixed intervals, trying to take a few different things on - some spinning like fury (at least for such a short hill, ave 93rpm), some hurling round a big gear (ave 63/71 rpm), some out of the saddle all the way, some smash the bottom an hang on, some take it easy at the bottom and accelerate, probably should have been more organised on that. It's not the best hill really, not long enough, but it is close to work and fairly quiet. www.strava.com/activities/704813898/analysis/384/2274at least 1, maybe 2 or even 3 days off now, I feel pretty dreadful this morning, pain all through legs and shoulders.
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Post by r0b1et on Sept 12, 2016 13:27:19 GMT
A fun weekend off ish. Sunday afternoon, weather nice, legs felt good back to the hills, with my slow, overweight buddy, so some hanging around waiting at junctions! www.strava.com/activities/708840135/overviewAbsolutely smashed a few hills as more training for next Sunday, especially pleased with 1:30 9 /1951 on Common Hill, but a few other pbs too. I also have a bruised cheek where I was hit by a dragonfly (or small organic helicopter) - and I had a lot of its guts on my face/sunglasses/shoulder - nice. Got my startsheet for the hill climbs. I'm off 20th of 31, there's some big hitters on the list, notable : Maryka Sennema - ladies national champion of 2013,4&5!, Tejvan Pettinger - National champion 2013 and Tom Fricker (who I know well) the KOM winner of this year's dragon ride. Stewart House Matthew Walker James Scrivener Matt Harvey Jonathan Groves Grant Goodall Harvey Weinberger Theo Tadros Matthew Grey Emma Grant Maryka Sennema Matthew Cook Tom Fricker Ben Greetham Thomas Robb John Humphris Isaac Mundy Giles Prentice Ron Smith Rob Thompson Russ Thompson David Billings Andy Warby Leon Wright William Bourne Richard Gildea Jon Hughes James Hayward Richard Cartland Peter Tadros Tejvan Pettinger
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Post by r0b1et on Sept 14, 2016 9:44:02 GMT
Missed a day's post there, but anyhow: Monday night, I wanted out, but heart wasn't into the hill reps/intervals properly, so I decided to make it a mixed bag really. I pressed on for the hills I covered, but not repeating them, trying to smash them as best I could (several PBs suggest I wasn't doing badly), and stopped twice to fill up bidons with blackberries (which are awesome - free - food). ended up with a kg of berry goodness to drag up the last hills. www.strava.com/activities/709997630Then last night I was out for an amble with one of my regular ride buddies. Unfortunately he'd been knocked off (SMIDSY) on the way to work, not too seriously, but he was a bit sore in the lower back and shoulder, so he wasn't upto our normal jaunts... but I was encouraging keeping on the bike if he felt up to it. My own legs were feeling dead anyhow. I essentially failed to smash up the hills, and felt pretty annoyed with myself... I should try to avoid beating myself up - some days are bad days and I did manage a few pbs where I made an effort. Also being annoyed with myself - had 3 run ins with idiot drivers making insane passes. www.strava.com/activities/711123319Got home, put the compression socks on and did housework (yay me) - and still feel crap this morning. I'm out with Jonny again tonight, presuming he's in OK condition. I'd normally go to chaingang after (starts at 7 round the industrial estate), but if legs feel like this there's no point at all, I'll be better off resting. My overnight heart rate has been creeping up (was 45 last night) so have to keep sensible to avoid overtrianing.
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Post by r0b1et on Sept 19, 2016 10:48:45 GMT
I've had a dreadful few days (with a couple of highlights I'll admit), life basically screwing me yesterday too, great. Anyhow, best get back upto date. Wednesday: www.strava.com/activities/712386684 mostly very easy with the same chap as Tuesday (he was feeling less sore, but still lacking power), I made a few big efforts there, but mostly just stuck with him. When he took to home, I headed a long way to Decca to pick up my order (the sale 700 kit!) and put the hammer down a bit doing so. Thursday: I was meant to be out riding with the office mate that's already considering buying himself a road bike (!) but it was clear at about 5 that the sky in Reading was about to explode. And too right, about 6:15 the storm hit, lightning every 5s, striking all round, >1 inch hail was photographed where we were going to ride, so pretty glad I stayed in and hit the foam roller. Friday: Woke up in pain all over my body, and especially my necks, plitting headache... HR low though, very strange. Felt ill all day was in bed by 9. did nothing, collected kids for the weekend. Saturday: Always intended as a pre-hill climb rest day... I didn't cycle, but rest it wasn't, took the family to the Uffington white horse, which involved walking over 20,000 steps and my watch tells me climbing 67 floors! We had great fun, but restful, not so much. Sunday: Hill climb, 2 stages, and I achieved targets, wasn't last (or even 2nd last) on either hill or overall, and pb'd both hills, I can't really ask for much more. I can't say I "enjoyed" it at the time, but I certainly think highly of myself, and think a bit more power training and I'd be going rather better. Unfortunately this is where it all goes even more horribly wrong - I'd eaten a decent porridge at 7:30 before the hill climb and my warm up was riding over there (~15 miles) did climb 1, had a gel 10 minutes before hill 2. Got results and presentations done, then rode home as fast as my knackered legs would allow (which was quite quick) - I knew I had to take the kids back to their mum, leave at 1:45 or we are late and ex gets a bit fractious - Mum had sat the kids in the morning, and promised she'd make sure they did their homework [so we could go out the day before] (she decided on the morning she didn't want to bring them to watch the hill climb... which of course also removed my lift home). I got home with ~30 minutes... enough to shove food in the microwave/face and shower. But I discovered the homework hadn't happened, my packing had been undone! and generally I had an hour of stuff to do again before I could leave with the kids. Perfect, I rushed through rereadying them, with them doing homework while I ran around them, certainly no time for showering and eating. drove them home for over an hour, still in a skinsuit (with a tracksuit shoved over the top) and unfed, got them there, feeling really bad, I found a cake to eat and slept for an hour in the car. I had bonked, fortunately after I had got the kids to the meeting with their mum. I still feel dreadful today. And still livid with my mother. Maybe I'm unfair, but that failed promise has had big implications for me, and safety implications for my children - and I don't find it acceptable.
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Post by r0b1et on Sept 19, 2016 22:01:17 GMT
More chaos... called to a last minute 2 day meeting in Morpeth (which is a very long way from here) (and no time for a bike ride, or I'd take it with me!) - had an evening of panicing about it, rather than riding (I'll not count my 2.3 mile each way commute). and that'll be 2 days off as I'll be lucky to be home by 11pm on Wednesday.
I'm hoping a few days off might help with the feeling terrible.
Hopefully there will be some Thursday riding for me.
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