Its been a good weeks training thought as i was doing a timetrial this weekend i would up the anty by doing 2 tempo sessions and only 1 long ride.
The first tempo ride was Monday after 4 hours completed Sunday where i felt fantastic couldnt make the legs hurt i thought the tempo session would be very hard but surprisingly it went well averaging around 21mph for 1 hour pulse in the 150-160 zone.
Tuesday i did a long 3 hour ride keeping my pulse in the 125-145 zone i went on the Banbury Brailes Southam route which is fairly rolling average 18mph.
Wednesday did another tempo ride and was a tad quicker than Monday so pleased with that.
Thursday completely off then Friday 1.5 hours recovery ride with my ol pal Ian then copeous amounts of coffee afterwards.
Saturday raced a hilly 15.5 mile timetrial in Towcester will post the result when i get it Sunday should be 4 hours and providing the weather stays like it has been it will be a real pleasure.
Saturday, 21 March 2009
Saturday, 14 March 2009
This weeks training and race.
Today raced at the Milton Keynes bowl again a 51k crit in dry but blustery conditions.
Not a lap was completed when the attacks were coming thick and fast and it wasnt long before i was in the thick of it chasing down wheels and closing gaps.
Then after about 8 laps a move went up the road it had 4 riders in it and the gap opened quite quickly i left if for a while and then decided to close the gap i went across on my own and really had to put in a massive effort to bridge the gap but as soon as i made contact they wanted me to work immediately.
I lasted in the break about 20 minutes untill i blew and had to drop back to the bunch i never really recovered from the effort i made to get to the break as the break was really moving especially on the rise up to the finish line ultimately this break succeded so i was dissapointed having been there and getting dropped but unlike many of the 60 or so riders in the event i like to race!! i was pleased though that i had the power to get across to them but if i had reacted sooner and not had to put in the huge effort to get to them i really think i would of been fine.
Once i had recovered in the bunch i got in another move and pegged the break at around 20 seconds there was around 4 of us chasing then the other 3 decided to give up so i attacked again and tried to bridge the gap on my own suffice to say i didnt succeed but it was well worth a try.
I definately feel that my legs are coming every week i seem to be getting that little bit better so hopefully soon i will be writing to tell you about my first win....fingers crossed!
Training is going well with a tempo session completed and 2 base rides done 1 at 3 hours and 1 at 2.5 plus 1.5 hours of leg spinning yesterday and a race today so add that to the 4 hours i,m gonna do tomorrow suppose i would have done about 12 hours this week.
My training is somewhat different as it now involves a lot of steady base and hard races with a couple of tempo sessions thrown in for good measure.
4 hours tomorrow should be interesting.
Not a lap was completed when the attacks were coming thick and fast and it wasnt long before i was in the thick of it chasing down wheels and closing gaps.
Then after about 8 laps a move went up the road it had 4 riders in it and the gap opened quite quickly i left if for a while and then decided to close the gap i went across on my own and really had to put in a massive effort to bridge the gap but as soon as i made contact they wanted me to work immediately.
I lasted in the break about 20 minutes untill i blew and had to drop back to the bunch i never really recovered from the effort i made to get to the break as the break was really moving especially on the rise up to the finish line ultimately this break succeded so i was dissapointed having been there and getting dropped but unlike many of the 60 or so riders in the event i like to race!! i was pleased though that i had the power to get across to them but if i had reacted sooner and not had to put in the huge effort to get to them i really think i would of been fine.
Once i had recovered in the bunch i got in another move and pegged the break at around 20 seconds there was around 4 of us chasing then the other 3 decided to give up so i attacked again and tried to bridge the gap on my own suffice to say i didnt succeed but it was well worth a try.
I definately feel that my legs are coming every week i seem to be getting that little bit better so hopefully soon i will be writing to tell you about my first win....fingers crossed!
Training is going well with a tempo session completed and 2 base rides done 1 at 3 hours and 1 at 2.5 plus 1.5 hours of leg spinning yesterday and a race today so add that to the 4 hours i,m gonna do tomorrow suppose i would have done about 12 hours this week.
My training is somewhat different as it now involves a lot of steady base and hard races with a couple of tempo sessions thrown in for good measure.
4 hours tomorrow should be interesting.
Sunday, 8 March 2009
Saturday @ Milton Keynes.
Saturday brought a dry but windy race at Milton Keynes bowl a 51km crit race with a full field of 80 riders.
Early season races are great they are a chance to see how all that winter training has paided off and blow out all the cobwebs.
Sitting in the bunch and just rolling round is a waste of time you might as well train as sitting in will only be like training at mid-upper level 2 so attacking is the name of the game making a real nusense of yourself as this opens up your capacities and makes you better next time (hopefully).
I raced like a lunatic for 40 minutes and then was cooked so rolled in with the bunch didnt place but know what is required now so onwards and upwards for next week.
Early season races are great they are a chance to see how all that winter training has paided off and blow out all the cobwebs.
Sitting in the bunch and just rolling round is a waste of time you might as well train as sitting in will only be like training at mid-upper level 2 so attacking is the name of the game making a real nusense of yourself as this opens up your capacities and makes you better next time (hopefully).
I raced like a lunatic for 40 minutes and then was cooked so rolled in with the bunch didnt place but know what is required now so onwards and upwards for next week.
Friday, 6 March 2009
This weeks training and visit to Petes.
Another week, dosnt time fly when you're having fun!!
After my recovery ride with my pal Ian i took a day completely off ready for another slightly longer recovery level ride Wednesday.
Went out with Ian again and have to say i just dont know where 2 hours goes great laugh and a good route rolling through Swacliffe and epwell onto the Stratford road and a blast home Ian went home to get changed ready to come round my house after to check out my new ride (more on that in another post).
Good coffee and conversation soon brought round another hour and Ian had to go to meet his wife Dawn.
Thursday went to Petes for another assessment and a catchup and yet again that 3 hours just flew by it is a real pleasure making the trip to Yorkshire like minded people with a fixation on bikes is just superb i will publish my test results and new training schedule soon.
Friday an another recovery ride only an hour but disaster struck with Ian getting a puncture and unable take out his wheel due to it being a track hub (you need a 15mm spanner) so i belted home and got the car so he didnt have a slow trudge back into Banbury got to say it was a beautiful day though but we soon got sorted and got back home in one piece.
After my recovery ride with my pal Ian i took a day completely off ready for another slightly longer recovery level ride Wednesday.
Went out with Ian again and have to say i just dont know where 2 hours goes great laugh and a good route rolling through Swacliffe and epwell onto the Stratford road and a blast home Ian went home to get changed ready to come round my house after to check out my new ride (more on that in another post).
Good coffee and conversation soon brought round another hour and Ian had to go to meet his wife Dawn.
Thursday went to Petes for another assessment and a catchup and yet again that 3 hours just flew by it is a real pleasure making the trip to Yorkshire like minded people with a fixation on bikes is just superb i will publish my test results and new training schedule soon.
Friday an another recovery ride only an hour but disaster struck with Ian getting a puncture and unable take out his wheel due to it being a track hub (you need a 15mm spanner) so i belted home and got the car so he didnt have a slow trudge back into Banbury got to say it was a beautiful day though but we soon got sorted and got back home in one piece.
Tuesday, 3 March 2009
First race and recovery ride.
Well it soon comes around my first race of the season all the training and anticipation was soon reality as Sunday morning brought a damp but dry morning early doors.
I had a start time of 10:39 so i got to the HQ around 09:15 so i could set up my turbo and bike as to have a good warm up. As i started my warm-up 2 friends of mine turned up to offer support Ian wilkins an old friend of mine since school and lifelong cycling nut and Ian Duggan who is a really nice guy i dont know duggy that well but he's a good laugh.
With the warmup complete i pulled on my aero helmet and rode of to the start where my father in law and fiancee were waiting for me along with my ex boss and close friend Roger Bell.
All these great people were there to support me gulp,gulp.....i cant let them down gulp,gulp,gulp its was the most nervous i have ever been before the start of a race so here we go 5,4,3,2,1...GO!!
The cheers and shout from my friends was incredible a real lift so i headed off up the Stratford road towards sunrising hill.
Realistically i wasnt expecting to break any records but i had kind of said to myself if i can do a 57 i would be delighted forget the rest this is my first one which is always hard especially since i havent ridden my TT bike since last August or raced since then as well.
I climbed Sun rising a swept up the last 200 metres with the shouts of encouragement ringing in my ears for a moment i didnt think that my 57 was on but i blasted the final 4 miles and come in with a 57.53 so really pleased on paper it looks like i got spanked which indeed i did but it was my first race done with spoked wheels so it was just done for training more than anything else but given my previous history with this race i have managed to exorcise some demons and had enormous fun to boot.
The following day a went out for a recovery ride with Ian W a really steady hour to flush the toxins out of my legs and have a laugh and catch up with my ol pal got to sat it was the quickest hour ever chatting and laughing cant wait for the spring i reckon Ian will be bang up for some 3 hours rides cos his fitness levels are improving all the time.
I had a start time of 10:39 so i got to the HQ around 09:15 so i could set up my turbo and bike as to have a good warm up. As i started my warm-up 2 friends of mine turned up to offer support Ian wilkins an old friend of mine since school and lifelong cycling nut and Ian Duggan who is a really nice guy i dont know duggy that well but he's a good laugh.
With the warmup complete i pulled on my aero helmet and rode of to the start where my father in law and fiancee were waiting for me along with my ex boss and close friend Roger Bell.
All these great people were there to support me gulp,gulp.....i cant let them down gulp,gulp,gulp its was the most nervous i have ever been before the start of a race so here we go 5,4,3,2,1...GO!!
The cheers and shout from my friends was incredible a real lift so i headed off up the Stratford road towards sunrising hill.
Realistically i wasnt expecting to break any records but i had kind of said to myself if i can do a 57 i would be delighted forget the rest this is my first one which is always hard especially since i havent ridden my TT bike since last August or raced since then as well.
I climbed Sun rising a swept up the last 200 metres with the shouts of encouragement ringing in my ears for a moment i didnt think that my 57 was on but i blasted the final 4 miles and come in with a 57.53 so really pleased on paper it looks like i got spanked which indeed i did but it was my first race done with spoked wheels so it was just done for training more than anything else but given my previous history with this race i have managed to exorcise some demons and had enormous fun to boot.
The following day a went out for a recovery ride with Ian W a really steady hour to flush the toxins out of my legs and have a laugh and catch up with my ol pal got to sat it was the quickest hour ever chatting and laughing cant wait for the spring i reckon Ian will be bang up for some 3 hours rides cos his fitness levels are improving all the time.
Full throttle half volume!
Week commencing the 23rd of Febuary brought a slighty different tilt on procedings.
As i have previously written my normal schedule would comprise of a number of 2 hour efforts with some intervals thrown in and a high intensity turbo session mid week.
This week the idea was to reduce the volume by half but keep the intensity there this effectively gradually freshens you up but keeps sharp ready for my first race on Sunday.
The week itself went well with all my scheduled session being achieved Saturday was somewhat different as i normally do 9x4 minute hill intervals but as i was racing the next day a simple leg spinner for 1 our would suffice.
As i have previously written my normal schedule would comprise of a number of 2 hour efforts with some intervals thrown in and a high intensity turbo session mid week.
This week the idea was to reduce the volume by half but keep the intensity there this effectively gradually freshens you up but keeps sharp ready for my first race on Sunday.
The week itself went well with all my scheduled session being achieved Saturday was somewhat different as i normally do 9x4 minute hill intervals but as i was racing the next day a simple leg spinner for 1 our would suffice.
Sunday, 22 February 2009
Hunger knock!
The Weeks training went really well so i looked towards the weekend efforts with a positive attitude.
As previously mentioned Fridays session was very rewarding and the first time i have put in an extra long hard session in the week since i started this training phase back in January.
So Saturday due to the dry conditions i decided to take my new road bike out for my 9x4 minute hill intervals to see how it felt the bike felt good..a little big but i think with a few more tweeks it will be fine the session went well, slow start but after the first 2 accentions of the Tadmarton golf course hill my pulse started to respond nicely to the effort.
Sunday i did my usual session 3-4 hours with 5 minute massive gear efforts i did 3 hours and 30 mins with the first 2hours 20 being really strong but around the 3 hour mark i got a huge hunger knock so i turned round and went home.Given i have done consecutive hard days i think i should of taken out some form of sustinance to get me round the final circuit.
Like i have mentioned in previous posts training is compound so the more you do and the more consistant you are the better it is the same has to be said about your food consumption the more you do the more you have to eat not just on the bike but after as well especially when the going is tough as elevated calorie consumption can continue upto 16 ours after your session has finished so suitable re-fuelling is essential.
If you have never had "the knock" its a very forgetable sensation and not one i would recommend and it affects lots of people in many different ways some get double vision some get monochrome vision some even get really angry i just feel and look like a babbeling wreck on the road so if you ever see me riding at 11mph and frothing at the mouth you know whats happened.
As previously mentioned Fridays session was very rewarding and the first time i have put in an extra long hard session in the week since i started this training phase back in January.
So Saturday due to the dry conditions i decided to take my new road bike out for my 9x4 minute hill intervals to see how it felt the bike felt good..a little big but i think with a few more tweeks it will be fine the session went well, slow start but after the first 2 accentions of the Tadmarton golf course hill my pulse started to respond nicely to the effort.
Sunday i did my usual session 3-4 hours with 5 minute massive gear efforts i did 3 hours and 30 mins with the first 2hours 20 being really strong but around the 3 hour mark i got a huge hunger knock so i turned round and went home.Given i have done consecutive hard days i think i should of taken out some form of sustinance to get me round the final circuit.
Like i have mentioned in previous posts training is compound so the more you do and the more consistant you are the better it is the same has to be said about your food consumption the more you do the more you have to eat not just on the bike but after as well especially when the going is tough as elevated calorie consumption can continue upto 16 ours after your session has finished so suitable re-fuelling is essential.
If you have never had "the knock" its a very forgetable sensation and not one i would recommend and it affects lots of people in many different ways some get double vision some get monochrome vision some even get really angry i just feel and look like a babbeling wreck on the road so if you ever see me riding at 11mph and frothing at the mouth you know whats happened.
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