31st January 2009

09:00am - Wake Up

• 10 Hours Sleep
• Heart Rate 53 / 75
• Weight 76.7kg

Head ache and very tired, eyes ache. Legs ache a little. Woke a few times in the night.

10:00am - 30 Miles / 2.5 Hours / Undulating / Easy

Bike - Tricross standard setup

Recovery ride with Sammo, over Devil's Dyke to Wineham lane. Sammo fitness TT test clocked 4 mins 51 secs, not bad but definate room for improvement. Back to Brighton via St Botolphs and Shoreham. Felt ok but touching LT too easily on the climbs when pushing it. Feeling the effects of missing last night evening meal! Heart rate max at 176.

01:00pm - 12 Miles / 40 mins / Flat / Brisk

Bike - Tricross standard setup

Undercliff to Rottingdean and back. Concentrated on 90-100 cadence. Good work out into head wind on outbound leg, but blew on the Rottingdean hairpin climb. Slight pain in right knee, feel like I needed a good stretch.

30th January 2009 - Baseline Fitness Test

07:30am - Wake Up

• 8 Hours Sleep
• Heart Rate 50 / 76
• Weight 77kg

Drowsy, heavy eyelids.

07:00pm - Fitness Test

	Test 1					Test 2
Block	Speed	Cadence	Power	HR	Recovery	Speed	Cadence	Power	HR	Recovery	Max
0	40.6	92	305	168	139	39.9	90	290	175	134	185

Felt Tired all day. Ate lunch too quick and had stomach pains. Slight headache and general tiredness at night.

During the test found a 'sweet spot' pedal rythym where power and cadence increased for less effort. Need to crack that technique!

2009 Development Plan & Goals

Development Commandments

• Train Moderately
• Train Consistently
• Get Adequate Rest
• Train with a Plan
• Plan to Peak
• Improve Weaknesses
• Listen to your body
• Commit to Goals

2009 Season Goals

• Attain 3rd Category Racing License
• Attain Gold Standard in Devil Ride Sportive
• Compete in Track League
• Complete South Downs Way in under 12 Hours
• Complete Work Ride in under 1 Hour

Development Goals

• Lifestyle
• Cut back on drinking alcohol
  
• Get at least 8 hours sleep as often as possible
• Get into a routine of getting up early and taking time to get prepared
• Keep Focused! Review development goals frequently

• Nutrition
• Keep well hydrated – drink 1-2 litres of water a day.
• Always have breakfast
• Fruit and Vegetables should make up the majority of all food intake

• Maintenance
• Wash bike at least once a week, keep chain clean and well lubed
• Check tyres frequently for cuts

• Technique
• Improve Posture on bike
• Improve bike setup to promote more efficient pedalling
• Concentrate on group riding without using the brakes

• Core Strength
  
• Get an assessment session to advise on exercises for core strength
• Including swimming where possible

• Training
  
• Drink a recovery drink within 20 minutes of completing exercise
• Stretch fully after exercise
• Stick to the training plan and don’t over train or train when ill
• Keep record of resting and standing heart rates to calculate morning warning
• Keep record of weight
• Improve speed endurance and overall speed

Development goals to be reviewed at the end of each training block.