Training Session: Turbo, 20 miles

Turbo Session: 20 miles high cadence

Took a different appraoch tonight. Used a lighter gear and tried to keep my cadence above 90. I think I was on the 15 or 16 sprocket. Had attached my SRM to get the cadence readings but the power levels were very depressing in that they were almost exaclty half of those on the turbo display! Speed was low , only around 23.6 but I was focussing onthe cadence and it's tough to keep the speed up but at least my heart rate was low too. Anyway, the numbers

49'10'' 23.6 mph, 87 rpm, 140 Watts (srm, 261W TT), 141 (152 max) bpm. 429 calories.

Badminton tonight...

Training Session: Turbo, 20 miles

Turbo Session: 20 miles

Started out full of enthusiasm but it all went a bit wrong as my turbo trainer started playing up. The wires on the serial connector were a bit dodgy and so I had to stop and dismantle the connector and resolder all the wires. Started again but was a bit hungry and after a high cadence start I found it tough going. Ended up just spinning an easy gear.

50' 36.3, 23.6 mph, 261 Watts average, 136 (150) bpm, 416 calories.

Will do some more high cadence work tonight.

Weekend Training

Sunday 20th November: Richmond Park 97 Km

Absolutely freezing. Misty and very icy so by the time I got to the park I decided just to do laps rather than risk going out into Surrey especially after the slam I had around this time last year in similar conditions. Ended up doing 7 laps at around 10 km a lap so was fairly please given it was so cold and the route wasn't very inspiring.

Lap times of 23.02 (27.3 kmh, 149 bpm), 2 - 22.49 (27.0 kmh, 148 bpm), 3 - 23.08 (27.5 kmh, 145 bpm), 4 - 23.04 (27.6 kmh, 146 bpm), 5 - 22.49 (28.0 kmh 151 bpm), 6 - 23.06 (27.5 kmh, 148 bpm), 7 - 21.50 (29.2 kmh, 155 bpm)
Total distance 97.2 km, time 3:36:11, 26.9 (53.5 max) kmh, 146 (182 max) bpm heart rate
Hopefully it will be slightly milder next week but the forecast doesn't look great.

Friday 18th November: Turbo Session. 10 miles

Fairly lazy session. A bit tired. Should have tried hard and started earlier.

Training Session: Turbo, 20 miles

Traing Session: Turbo, 20 miles

Had quite a good session clocking 45'42 and 26.2 mph. Average power (Elite trainer reading) of 325 Watts. Average HR 162, 171 max. 506 Calories.
I was quite happy since I managed to keep a fairly consistent power output sustained throughout the ride without the usual annoying dips. Changed cadence now and again flipping between the 14 and 15 sprocket. On the larger sprocket you have to work hard to maintain constant power and I think I'll focus on the higher revs more. I'm starting to buy into the Dr 'Evil' Ferrari idea that the higher cadence puts less force on the muscle but you have to have a sufficient aerobic capacity to handle the higher revs required to keep the power.
Was a bit shocked to see my max speed for this ride is 27.6 mph at 375 W (Elite). Seems a long way off at the moment.

What I am I training for?

Here it is. The profile of the 2006 Etape du Tour. Is was ambivalent about whether to do the Etape this as I have done it five times already and the stages have been getting worse and worse since the first epic stage I did that finished on top of Luz Ardiden. However, when I saw the route for the 2006 edition I was hooked. I mean, who wouldn't be. It finishes on top of one of the most famous mountains in cycling, L'Alpe d'Huez.

No cycling last night, just a game of badminton with my girlfriend. I've always thought of it as a pretty gay sport but I actually find it a lot of fun. We have some good rallies, you have to break into a bit of a sweat and it's great for strectching those cycling-reduced hamstrings. It also makes you look forward to the next cycling session. I reckon 20 miles tonight on the turbo at a reasonable pace with a couple of 1 miles efforts thrown in. We'll see....

Training Session: Turbo, 20 miles

Turbo Session: 20 miles flat

Averaged around 25.3 mph and registered 303 Watts. Didn't feel great. Started late and was pedalling sluggishly . Had to work hard to get average above 300 Watts in last few miles. Did manage 4 or so miles at very good tempo so at least got something out of it. Next decent session on Thursday

This is my first post

This blog will act as a training dairy as I prepare for several big Gran Fondos this year