31st March 2009

Specialization - Week 10 - Block 3

06:45am - Wakeup

• 8 Hours Sleep
• Sleep quality 8
• Heart rate 43 / 55
• Weight 77.4kg
• Mood 6
• Core Exercises x10 30sec

Caught up on sleep from leaving Warsaw yesterday, feel drowsy but rested. Heart rates at their lowest today, resting stuck at 42bpm for quite a while and standing at 50bpm! Seeing Dawn again tonight to review my core exercise progress. Haven't completed as many as I'd of liked, probably only 50% so I doubt there will be much improvement.

06:30pm - Physio

Third session with Dawn. Covered new hamstring stretching and core strength exercises. Core strength daily 5 mins, hamstring after exercise x10 30sec.

Rode EM for about 45 mins with x2 CR's on the sea front. Feeling tired, not the best way to pass the time waiting for my appointment considering tonights interval...

07:30pm - Workout - 1Hr 10Min x2 DI

Similar pain level to the fitness test, doing x2 descending intervals was very mentally challenging. Just completing it was a challenge, let alone anything else. After the first set I didn't think I'd make the second, but a 15 min easy pedal gap gave me time to recover physically and mentally. Wasn't feeling 100% and struggled to maintain maximum efforts. On the second set barely reached lactate threshold. Must still be tired from the early start on Monday. Will get some good food and an early night.

DI Set 1

Time	Power	Max	RPM	HR	Max	KM/H	Recovery
02:00	403	618	109	171	174	45.1	127
01:40	388	761	105	166	174	44.8	130
01:30	380	571	108	168	174	44.4	134
01:10	391	578	107	164	173	44.7	135
01:00	417	558	106	164	174	45.9	145
00:40	467	584	100	165	173	47.9	156
00:30	469	663	100	167	174	47.3	163
	416	619	105	166	174	46	141

DI Set 2

Time	Power	Max	RPM	HR	Max	KM/H	Recovery
02:00	380	621	109	162	168	44.5	121
01:40	344	667	109	160	168	42.8	128
01:30	330	601	106	159	164	42	120
01:10	361	692	108	160	168	43.2	123
01:00	361	761	106	159	168	42.7	133
00:40	404	797	110	160	169	45.3	149
00:30	417	966	107	163	171	44.6	139
	371	729	108	160	168	44	130

30th March 2009

Specialization - Week 10 - Block 3

03:00am - Wakeup

• 7 Hours Sleep
• Sleep Quality 6
• No heartrate measured
• No weight measured
• Mood 7
• Core exercises 0

Up early to fly back to the UK. Well rested considering the hour. Ate well last night and got to bed early. Rest day today though will stretch the legs when I get back to the UK.

06:30pm - Recovery Ride - 1Hr

Recovery ride to open up the legs and see how the position feels. Fast pedalled out to Rottingdean which felt ok, probably too much effort but wanted to feel satisfied the saddle position was ok.

Week 9 Summary

Preparation - Week 9 - Block 3 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	T	CR	RACE	TEST
9	52	66	04:50	01:00		03:20	00:20		00:20

Notes

A disjointed start to Block 3, having problems with the saddle position and a weekend away in Poland. Though was feeling uncomfortable from the saddle, still managed to produce some good stats on the one interval session and commutes.

Missed out on a race at the weekend with being in Poland though after the pain of the position problems I needed a rest from the bike.

28th March 2009

Specialization - Week 9 - Block 3

10:00am - Wakeup

• 8 Hours sleep
• Sleep quality 6
• No heartrate measured
• No weight measured
• Mood 8
• Core exercises 0

First day in Warsaw. Had a late meal and a few beers and a Becherovka last night, feeling a bit fumphed and dehydrated today. Going to take a look around the old town before getting a train out to Pruzkow.

27th March 2009

Specialization - Week 9 - Block 3

07:30am - Wakeup

• 8 Hours sleep
• Sleep quality 8
• No heartrate measured
• No weight measured
• Mood 8
• Core exercises 0

Flying to Poland this evening for the worlds. Planned workout today was pre-race workout, but as I won't be racing this weekend I'll give it a miss.

26th March 2009

Specialization - Week 9 - Block 3

06:45am - Wakeup

• 7 hours sleep
• Sleep quality 8
• Heart rate 53 / 67
• Weight not measured
• Mood 8
• Core Exercises 10 x 30sec

Feel proper tired this morning, legs a bit stiff from last nights intervals. Maybe I'm not getting enough calories in. Resting heart rate was highest for a while.

07:00am - Workout - 1Hr 20Min EM - 37Km

Brighton > Crawley Commute

Endurance miles commute to work on the Trek. Was a tough ride, really felt it this morning. Saddle not quite as bad as on the trainer but still far far from perfect. Didn't feel particularily comfortable at any point, just wanted to get it over with. Could just be tired.

27.6kmh / 17.1mph Ave speed

Heart Rate Ave 146 / Max 165

06:00pm - Workout - 1Hr 20Min EM - 41Km

Crawley > Brighton Commute

Through frustration altered the position again. Matched it back to the setup from the last good turbo session, angled the saddle nose down slightly and to the left slightly. Definate improvement on the ride, not much discomfort. Will have to do a proper test after being off the bike a 4-5 days. After Poland.

Came home via A23 cyclepath, then up through the Withdean estate (good climb) and back down Dyke Road. Was flying for nearly all the ride, totally different to this mornings slog.

29.5kmh / 18.3mph Ave speed

Heart Rate Ave 149 / Max 165

25th March 2009

Specialization - Week 9 - Block 3

07:30am - Wakeup

• 7 hours sleep
• Sleep quality 8
• Heart Rate 54 / ??
• Weight not measured
• Mood 7
• Core exercises x10 30 Sec
  

Tired this morning, could do with a lie-in one day soon!

08:00pm - Workout - 1Hr 30Min x2 OU (x2 10Min SS, x2 5Min CR)

First Turbo session of the new period plan. Warmed up 10 mins then into 20 mins EM followed by x2 over under intervals - 10 mins steady state HR, 5 mins climbing repeat HR. Legs felt great, and last 6-7 mins was able to average 320W+! RPM was a lot lower on this session, whereas usually I'd be rolling along at 99-100, it felt more comfortable at 90-95. Strange.

Saddle however is still a major problem and is really beginning to fuck me off big time now. Fitted the new Arione but could still only manage 20mins at EM before starting to get pain / numbness. Even worse at higher efforts. Ignored the pain for the last 10 mins and actually got into a really good zone of concentration and cranked out some big watts, but can't be doing me any good. Got to get it sorted!!!!!!!!!!

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x1 1Min FP & x2 30Sec FP
20Min	EM	287	92	149	40.1
10Min	SS	286	85	153	39.9
5Min	CR	285	84	157	39.8
10Min	SS	283	90	152	39.3
5Min	CR	275	92	156	39.0
20Min	EM	283	91	153	39.7
10Min	Warmdown
		284	90	151	39.7

On review from a similar SS interval session one month ago, all stats are up, especially power, with an increase of 20W on average over the same session duration, though for less RPM. Not bad considering how much discomfort I was in.

24th March 2009

Specialization - Week 9 - Block 3

Rest Day

07:30am - Wakeup

• 8.5 Hours sleep
• Sleep quality 8
• Heart rate 50 / 65
• Weight 77.2kg
• Mood 8
• Core exercises x10 30sec

Slept solid but feeling tired. Need this rest day before kicking off with the new schedule.

07:00pm - Unplanned Workout - 1 Hour CR

Met Sammo on the sea front for some climbing repeats. Was out more to give Sammo some support and encouragement. Hit the climb twice standing at full speed in 53 x 16, and three times seated in 42 x 16. Heart rate ave 123 / max 168. Standing climbs were at approx 20mph.

Block 2 Summary

Preparation - Weeks 5 to 8 - Block 2 - Summary

Week

Rest

Stand

KM

Hours

RR

FM

EM

SS

FP

T

RACE

TEST

5

50

74

00:07:25

01:40

05:00

00:45

6

50

77

00:12:45

01:30

09:45

01:30

7

47

70

00:06:40

01:30

02:40

00:45

00:45

01:00

8

47

70

00:02:56

01:40

01:00

00:16

49

73

01:05:46

04:40

04:20

15:30

01:30

00:00

00:00

03:30

00:16

Block 2 Goals

• Complete 90% of all Workouts (Week 5-8)
• Average 400W on Stomps (Week 5) - average 770W
• Average 19mph on commutes (Week 7, 8) - averaged 17.3mph
• Average 330W on FT2 part 2 (Week 8) - averaged 322W
• Average 300W on SS (Week 7) - not tested
• Don't get dropped at Darley Moor (Week 6) - got dropped
• Place top 20 Thruxton (Week 7) - x2 top 40's

Week 8 Summary

Preparation - Week 8 - Block 2 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	FP	T	RACE	TEST
8	47	70	02:55		01:40					01:00	00:15

Week 8 Goals

• Complete 90% of daily core exercises - didn't complete any!!!
• Place top 20 at Thruxton - another top 40, top 20 was unrealistic
• Average 330W on Fitness Test 2 - nearly there, ave 322W, but wasn't feeling 100%

Notes
A great example of how lack of sleep and booze can completely screw your training. Didn't manage any of the morning core exercises at all (5 mins a morning), didn't record any heart rates, missed 2 recovery rides and was no where near 100% for the fitness test or race at Thruxton.

That said, performance at the fitness test and Thruxton show that even when fatigued / hungover / dehydrated I'm still performing better than even a week ago.

Discovered a new max to my heart rate at Thruxton with a last ditch effort for the line, good to know that I can get beyond my limits, though I nearly threw up in the process.

Second fitness test went really well, slowly getting the 2 power output features closer together.

Recovery rates have improved greatly, getting heart rate down to 119-117 within three minutes of being at 100%.

Next period is Specialisation, which equals pain.

23rd March 2009

Specialization - Week 9 - Block 3

07:30am - Wake up

• 8.5 hours sleep
• Sleep quality 8
• No heart rate measured
• No weight measured
• Mood 7
• Core exercises x10 30sec

Start the new training period today. Slept well and ready to roll this morning.

22nd March 2009 - Thruxton 4th Cat

Preparation - Week 8 - Block 2

06:30am - Wakeup

• 7 Hours Sleep
• Sleep Quality - 5
• Heart Rate 50 / 71
• 76.8Kg
• Mood - 7

10:15am - Thruxton 4th Cat Race - 10 Laps / 25 Miles / 1Hr 5 mins

Aims

• Finish in the top 30
• Concentrate on energy conservation in the bunch

Result

• Breakaway win followed by bunch sprint
• Finished approx 35 out of 70

Positives

• Slight hangover so this week concentrated more on keeping back in the bunch to save energy
• Was able to recover on all laps to sub threshold hr 160-165 bpm
• Was able to summon a sprint from some new depths of pain for the finish line, though not in contention for any placings
• Technically rode better than last week

Negatives

• Preparation, though unavoidable (not everyday you get a wedding at St Pauls!) resulted in a similar performance to last week
• Again went too early on the climb on the last lap to keep a good position into the chicane. Maybe next time should sit on wheels a bit longer to see who blows, then attack out of the chicane

Summary

• Another great race technically
• Improved lap recovery on last week
• Improved sheltering in the bunch
• Improved red zone effort - new max at 101% HR on the final sprint (189bpm)
• Heart rate average was 1 bpm below my lactic threshold, shows that I'm improving my ability to go into anerobic and back to aerobic repeatedly
• Heart rate average 166 / max 189

20th March 2009 - Block 2 Fitness Test

Preparation - Week 8 - Block 2

07:00am - Wakeup

• 5 Hours sleep
• Sleep quailty 7
• Heart Rate 53 / 67
• Weight 76.8
• Mood 8

Late night and a couple of drinks with Meg. Not the best preparation for a fitness test but had to be done. Could have done with a 30 min or so recovery ride to losen the legs but should be ok. Slightly tired but not dehydrated. Can feel a soreness in my throat coming on slightly, will keep it up on the vitamins and berocca and get an early night tonight. Wedding tomorrow!

07:00pm - Block 2 Fitness Test

	Test 1					Test 2
Block	Speed	RPM	Power	HR	Recovery	Speed	RPM	Power	HR	Recovery	Max
0	40.6	92	305	168	139	39.9	90	290	175	134	185
1	42.6	98	346	172	132	41.1	99	312	172	127	182
2	42.6	98	348	172	119	41.5	99	322	170	117	181

3rd fitness test of the training program tonight. Arrived at Mick's feeling tired, been a long day. Was dreading getting on the turbo this time round, completely different mental state to the last test.

First test started to hurt almost straight away but HR was ok. Was averaging around 350-360W but after 4 minutes really started to suffer. Concentrated on keeping it above 350W but the overiding urge was just to finish the test to get the suffering over. Could bearly concentrate on breathing and pedal stroke. Heart rate max was a lot lower, sign of fatigue. Some how managed to beat the last blocks stats even though I was feeling shit so a good sign of improvement even though the stats were just above the last test.

Second test really struggled to get the HR back up again, couldn't achieve more than 179 max. Second test however was much stronger, averaging 322W, a 10W increase from the last block test.

Recovery improved greatly, getting heart rate back down to 119 and 117 on both tests after 3 minutes. Overall really happy with the results considering how tired I was and all good indicators of progression.