30th May 2009

Specialisation - Week 18 - Block 5

07:00am - Wakeup

• 6 Hours sleep
• Sleep quality 6
• Heart Rate 63 / ?
• Mood 7
• No weight measured

Feeling tired, hungover and dehydrated this morning after a few drinks with the Mitre in the Farm last night. Headed out early after a light breakfast to slowly get things going before starting on the training ride.

9:30am - Brighton Mitre Training Circuits - Lewes Crits Route - 2 Laps (14 Miles)

Rode the first lap of the circuit with Viv steady to try and find the rest of the Mitre riders. Still no sign after one lap so did a fast lap 2-up. Touching on 30mph average on the long straight to the roundabout. Its a fast course!

10:00am - Brighton Mitre Training Ride - 42 Miles

Rode out the Lewes Crits course as a group of 20 or so, but got split up on the Ditchling Beacon descent. Rode out the circuit with Viv quite hard, then did a couple of laps. Picked up Martin on the last lap and rode back to Brighton via Newhaven very hard all the way. Easy pedal back on the undercliff after some maximum efforts on the coast road climbs. Got home shattered, went to bed for an hour.

29th May 2009

Specialisation - Week 18 - Block 5

09:00am - Wakeup

• 8 Hours sleep
• Sleep quality 7
• Heart rate 53 / ?
• Mood 7
• Weight 76.3kg

Heart rate up this morning showing fatigue still from last nights racing. Legs feel a little cooked still.

05:00pm - Recovery Ride - 1 Hour

1 hour fixed pedal on the sea front giving the legs a stretch.

28th May 2009 - SL Handicap #4 (Wivelsfield)

Specialisation - Week 18 - Block 5

07:00am - Wakeup

• 8 Hours sleep
• Sleep quality 7
• Heart rate 45 / 51
• Mood 7
• Weight 76.9kg

Feeling rested and ready to roll this morning. Standing heart rate the lowest for sometime, went down to 44bpm at one point during the minute. Planning to ride to Haywards Heath after work to meet Mick then on to Wivelsfield.

05:15pm - Warmup - 14 Miles EM - 32 Minutes

Crawley > Wivelsfield Green

Great warmup riding out to Wivelsfield before the race.

07:15pm - Race - SL Handicap Series #5 Wivelsfield E/1/2/3/4 - 30 Miles

Report to follow

Finished in the bunch

27th May 2009

Specialisation - Week 18 - Block 5

06:30am - Wakeup

• 8.5 Hours sleep
• Sleep quality 8
• Heart rate 45 / ?
• Mood 7
• No weight measured

Sleepy this morning, could have slept another hour. Legs aching still slightly.

07:10am - Workout - 1 Hour 40 Min FM

Brighton > Crawley Commute

Took it easy this morning on the ride into work with Jo. Didn't feel good at any point really, was happy to arrive in work.

26th May 2009

Specialisation - Week 18 - Block 5

07:45am - Wakeup

• 8 hours sleep
• Sleep quality 8
• Heart rate 46 / ?
• Mood 7
• Weight 76.6kg

Legs aching still this morning. Got my new training / racing schedule through from Mick, has the remainder of the Specialisation period and a new Peak period for June / July. Am down to race at Dunsfold tonight and Wivelsfield handicap Thursday. Will give tonight a miss to recover from Sunday and have a FM ride tonight.

07:00pm - Workout - 1 Hour Recovery Ride

Brighton Hove Lawns > Marina > Hove Lawns

Easy fixed pedal on the sea front to loosen up the legs.

25th May 2009

Specialisation - Week 17 - Block 5

09:00am - Wakeup

• 8 Hours sleep
• Sleep quality 7
• No heart rates measured
• Mood 7
• No weight measured

Aching this morning after a solid week of training / racing. Driving back to Brighton today.

08:00pm - 30 Min Recovery Ride

30 min fixie spin on the sea front on the Swobo.

24th May 2009

Specialisation - Week 17 - Block 5

07:00am - Wakeup

• 9 Hours sleep
• Sleep quality 8
• No heart rates measured
• Mood 8
• No weight measured

Stunning morning in Wales. Got up early for a porridge breakfast before driving down to Brecon to meet Sholto. Todays plan is to ride 80 miles or so of the Devil Ride route picking it up from Brecon.

09:15am - 5 Hours FM - 80 Miles / 2500m Ascent

Brecon > Garth > Devil's Staircase > Llandovrey > Brecon

Heart rate ave 144 / Average speed 16mph

In the best weather I've seen in Wales for years Sholto and myself headed out from Brecon. First climb we took steady, averaging 17.8mph to Garth where we met Sammo. Sammo wasn't feeling to great but came along anyway, making it about 20 miles from Garth before turning for home.

Suffered in the sun on the staircase riding 39x27, heart rate was at 99% for most of it after the ram before the first bend. Definately feeling the combined effects of last weeks racing and 300+ miles. Recovery however was quick and hit the Gammalt a little more comfortably topping out at around 177-178 bpm. Kept a steady pace for the rest of the ride to Llandovrey averaging about 16-17mph.

At Llandovrey followed the route up another climb which we took steady, followed by a really weird descent, through a few gates and a horrendous road back to the A40. Two-up time trialed it back to Brecon. When on the front was able to maintain 25mph at 10 bpm below threshold. Behind Sholto was able to recover heart rate down to 128-130 bpm.

Descended like a demon all day, cornering fast and taking a good line. Used the rovals with vittoria open pave's. Rovals didn't instil the same confidence as the Fulcrums, so will switch for the actual sportive.

Ate well and kept hydrated all day. With a good rest leading up to the ride and us both working well together we shouldn't have too many problems getting the gold time standard.

23rd May 2009

Specialisation - Week 17 - Block 5

07:00am - Wakeup

• 6 Hours Sleep
• Sleep quailty 8
• No heart rates measured
• Mood 7
• No weight measured

Had 6 pints last night, not the best idea before a likely beating on the Saturday training ride circuits. Rode over to Mick's for coffee before heading out to Aldbourne.

08:45am - Brighton Mitre Training Circuits (Aldbourne) - 4 Laps - 24 Miles - 1 Hour

Myself, Mick, Viv, Keenan and Nigel started off in the first group with a 6 minute handicap over Martin, Charlie, Andy, Morgan and Stuart. Riding through-and-off for 4 laps, we lost one on lap 3 and another for one lap to a puncture. Kept a good momentum and held the second group to a 4 minute gap by the end. Felt comfortable for the whole ride, just below threshold. Won the sprint for the Aldbourne sign by a bike length at the end of lap 4.

09:45am - Brighton Mitre Training Ride - 38 Miles

Rode back to Brighton via Partridge Green with 5 minute rotations on the front in pairs. Felt good, even with little breakfast and the few drinks last night. All hell let loose on the Coombes road with a few of us off playing silly buggers on the climbs and sprinting to the A27. The strongest I've felt so far today. Finished up with coffees out side the Real Eating Company in the sun.

22nd May 2009

Specialisation - Week 17 - Block 5

04:45am - Wakeup

• 7 Hours sleep
• Sleep quality 7
• No heart rate measured
• Mood 7
• Weight 78.1kg

Had a txt late last night from Mick about riding into work this morning so got up early and rode up to meet him. Am really liking these 5:30am rides, little or no traffic, suns out, perfect. Felt good even after last nights beating on the sea front.

05:40am - Workout - 1 Hr 27 Mins EM - 27 Miles

Brighton > Haywards Heath > Crawley - Ave Sp 18.6mph

Rode this morning via the A23 cycle path as Mick was still stuffed from racing Newchapel last night. After leaving him at Haywards Heath station headed up through Balcombe to Handcross and Crawley. Will prob ride home tonight steady with Jo. Tomorrow am planning on riding the Saturday morning training ride before driving back to Wales.

05:15pm - Workout - 1 Hr 45 Mins EM - 34 Miles

Crawley > Haywards Heath > Warninglid > Devils Dyke > Brighton

Rode back with Mick via Warninglid and the Dyke. Felt good on the climbs but took it steady.

21st May 2009

Specialisation - Week 17 - Block 5

07:45am - Wakeup

• 8.5 Hours Sleep
• Sleep quailty 8
• Heart Rate 47 / 65
• Mood 7
• Weight not measured

Tired again this morning but heart rates looking better for recovery. Working in Leeds today and getting the train back to Crawley this afternoon. Should be just enough time to get my kit on and get over to Newchapel for the Surrey League Handicap.

07:45pm - Workout - 1 Hr EM inc x2 25 Min SS

Didn't make it in time to race this evening due a cancelled train from Leeds, Victoria Line closed and finally a road closed about 10 mins from the race start. Mightly pissed off I drove home and went straight out on my Trek for a beasting. Rode 25 mins just over SS heart rate along the sea front, followed by a 10 min EM and another 25 min SS into the wind. Felt strong channelling my frustration into powering into the wind.

20th May 2009

Specialisation - Week 17 - Block 5

Rest Day

08:00am - Wakeup

• 8.5 Hours sleep
• Sleep quality 8
• Heart Rate 54 / 81
• Mood 7
• Weight 76.1kg

Needed that extra lie in this morning after a late night back from Dunsfold. Heart rates are up but thats to be expected, could bearly get my heart rate up to lactate threshold last night during the warmup. Lost 700g in weight since the same time yesterday.

Working in Leeds today and will be back tomorrow, hopefully should get some good rest tonight ready for the handicap race at Newchapel tomorrow.

19th May 2009 - Dunsfold Park Series #5

Specialisation - Week 17 - Block 5

06:45am - Wakeup

• 8 Hours sleep
• Heart Rate 50 / 64
• Sleep quality 8
• Mood 7
• Weight 76.8kg

Feeling sleepy and legs aching a little after last nights ride home. Should be fine by Dunsfold tonight. Have a feeling I'm not going to be going as well as last week, but will concentrate on conserving energy this week.

07:00pm - Dunsfold Park Series #5 - E/1/2/3/4 Race - 30 Miles / 1 Hr 10 Mins

HR Ave 166 / Max 181 / Ave Speed 25.7mph

I knew tonights race was going to be really tough when during warmup I could bearly reach lactate threshold even during max efforts. This week a large field of 4ths were set off together into the sunny but very windy evening. Before we even reached the first bend we'd been caught by the 2nd/3rds guaranteeing an even more painful evening. We were soon joined by the Elites and 1sts swelling the bunch to 80 or so riders powering into to the wind at 25mph.

I hung in there for the first 3 laps before finding myself hanging out the end of the bunch. Mick and Viv were back there and helped me claw my way back in, where I was able to recover and reposition closer to the front. This manoeuvre repeated for the next 4 laps or so, suffering and hanging on whilst in the wind, then repositioning and recovering once the wind was on our backs.

The last 3 laps I was feeling my strongest and able to stay in the front 25-30. Coming into the final lap feeling good I began to think I may actually be able to finish in the front 30, being my highest placing at Dunsfold so far. However it was not to be, in the last 250m before the finish the bunch predictably increased its speed rapidly and I was left hanging on and towed over the line in the slipstream. We'd averaged 25.7 mph.

Considering the problems warming up I was really happy to have survived another wind turbine of a ride at Dunsfold. Heart rate was way down on last week, averaging just below lactate. That considered, this week was a better performance as I was able to survive without restoring to red-lining for an hour.

18th May 2009

Specialisation - Week 17 - Block 5

04:45am - Wakeup

• 8 Hours sleep
• Sleep quality 7
• Heart rates not measured
• Mood 6
• Weight not measured

Early start today to ride into work with Mick. In bed for 8pm and asleep by 9pm after a tiring weekend. Still gutted about missing Goodwood yesterday, sounds like with the weather being fowl it could have been another good oppourtunity to get some points. This weeks racing includes Dunsfold again tomorrow and a Surrey League race just east of Crawley on Thursday evening. This weekend will be testing out 70 miles or so of the Devil Ride route.

05:40am - Workout - 1 hr 45 Mins EM - 51km

Brighton > Haywards Heath > Crawley commute

Met Mick at the Dyke and rode in via Haywards Heath. Felt good, will make more effort to ride every day for the next few weeks. Depending on work may ride home this evening.

05:00pm - Workout - 1hr 20 Mins EM - 37km

Crawley > Brighton commute

Fast steady ride home tonight into the relentless wind. Felt good and managed a 20mph average for the first 10 miles, dropping to 18mph after the Dyke. Will get a good feast and an early night ready for more beasting at Dunsfold tomorrow. Hopefully this time the groups will be spaced a bit closer!

15th May 2009 - Hove Park Series #2

Specialisation - Week 16 - Block 4

07:00am - Wakeup

• 8 Hours sleep
• Sleep quality 8
• Heart Rate 45 / 62
• Mood 7
• Weight 76.6kg

Tired this morning but all other indicators look like I'm ready for this evenings pain. Spoke to Mick last night about warm up techniques for tonight. Plan is 20 mins EM laps, followed by x3 2 Min PI's with 2 Min recovery in between. Keep warm and ready to go.

06:45pm - Hove Park Series #2 - 4th Cat Race - 30 Mins + 5 Laps

Average HR 173 (94%) - 12th Position

In horrendous conditions I rode my first Hove Park race today. Wind and lashing rain greated the 33 4th Cat's hiding under the trees waiting for the start. I'd over eaten in fear of not having enough energy. I was to pay for this later getting stomach cramps from lunch not being digested fully.

First few laps myself, Morgan, the Mergler and 3 others kept to the front, but shortly after a break formed with 6 riders. I tried to go with them but they were in another league, eventually lapping the field a 5 laps from the finish. For 10-15minutes I was driving the chase with 6 riders on my wheel, eventually handing over to Morgan and one other guy who did a small amount of work. After 30 minutes I was tiring, losing contact with Morgan and 5 other riders. I came across the line in 11th or 12th position missing out on the points.

Was a great course and with a better preparation in June I should hopefully get some points on the table. Heart rate average was still up there, but couldn't get the high heart rates of Dunsfold.

14th May 2009

Specialisation - Week 16 - Block 4

07:00am - Wakeup

• 9 Hours sleep
• Sleep quality 8
• Heart Rate 47 / ?
• Mood 7
• Weight not measured

Really sleepy this morning, felt like I could sleep another 4-5 hours. Legs ok though, no aches or pains. Heart rate coming down steadily though didn't have time to measure standing this morning as I was late. Looking forward to Hove Park tomorrow night, am eating, resting and drinking plenty in preparation. God knows what the weather is going to do...

Might pop down there tonight for a couple of laps to get to grips with the course.

06:00pm - Workout - 1 Hour 30 Mins EM + x3 PI + 10 Min SS

Rode up to Hove Park for a recon of tomorrow nights course. Took the first 2 laps at full speed to get a judge on where to and not to push it. 3-4 laps afterwards to recover followed by a final PI lap. Had a couple more easy recovery laps before heading down to the sea front. The climb is going to be interesting, a series of tight bends lead into it at the base, followed by a long off camber left swinging round to the final section before the top. Taking it at speed is going to require some deft handling.

On the sea front EM pace to the Marina, then a 10 min SS back into the headwind as far as Adeliade Crescent. The PI's around Hove Park hurt a lot, came home and crashed out for a while before a feast at the Shakespeares.

13th May 2009

Specialisation - Week 16 - Block 4

07:00am - Wakeup

• 7.5 Hours sleep
• Sleep quality 8
• Heart rate 51 / 75
• Mood 7
• Weight 76.1kg

Tired but no aches this morning. Heart rates are up but to be expected after last nights excersion. No plans today other than to ride down to the track to spectate again tonight. Going to take it easy ready for Hove Park on Friday. Not certain about Goodwood on Sunday yet, will see how I feel Saturday.

12th May 2009 - Dunsfold Park Series #4

Specialisation - Week 16 - Block 4

06:45am - Wakeup

• 8.5 Hrs sleep
• Sleep quality 8
• Heart rate 42 / 57
• Mood 5
• Weight not measured

Felt really tired this morning, think its more stress than physical as I went to bed at 9pm last night. Yesterday evening road the masi around brighton looking for locations for doing some drawing, prob about an hour riding fixed at low effort. Had a couple of steep hills to tackle so jumped off an walked instead of standing on the pedals.

Have my first race at Dunsfold since August last year this evening. Will take it easy and just try and finish on this occassion!

07:00pm - Surrey League Dunsfold Park Series #4 - 27 Miles - 1 Hr 10 Mins

Brief report:

Definately the best race I've ridden so far strength and recovery wise. Missed out on any prime points by not catching the first group of 4V's that started with a couple minute head start. Got dropped from my group of 4ths through working too long on the front with 2 other guys trying to catch the 4V's. But what the hell, was there to train and do some work so it felt good to be actually working with other riders to catch the next group. Spent a couple of laps at 98-99% HR.

Wind was horrendous there as usual and riding on my own I struggled to recover whilst focusing on catching other riders who'd been dropped. Eventually was caught by Mick with the 2/3 cat group chasing the lead breakaway. Recovered after a lap and felt the strongest for the whole race, even able to stay in the front 4-5 of the 2/3 group doing some work. Stayed with them for the rest of the race and on the last lap put in 4 maximum efforts to get away with another Mitre rider. Felt the strongest on the bike I ever have done so far. Caught and dropped after the 3rd and longest all out effort but had enough left for a sprint across the line. Finished one lap down.

Heart rate average for the whole race was 175 or 94% of maximum. If I can recover in time am feeling good about Hove Park 4th's race on Friday.

Preparation wise, had a big feast last night over 2 sittings, followed by a big breakfast and 2 lunches today, a power bar and a nana. Drank a couple of litres of water and layed off the coffee. Before the race drank a bottle of psp energy about an hour before and ate an energy bar about 2 hours before. Was feeling like utter shite before the race, tired, stressed, lethargic. First lap soon sorted that out, getting stuck in chasing down the 4V's. Was exactly what I needed.

11th May 2009

Specialisation - Week 16 - Block 5

06:45am - Wakeup

• 8.5 Hours Sleep
• Sleep quality 8
• Heart Rate 42 / 67
• Mood 6
• Weight not measured

No aches and pains other than mental today. Racing at Dunsfold tomorrow night and Hove Park Friday so taking it easy today. Will drink plenty and eat well, get an early night. Won't be racing Preston Park this week.

10th May 2009

Specialisation - Week 15 - Block 3

02:00pm - Wakeup

• 7 Hours sleep
• Sleep quality 5
• No heart rate measured
• Mood 5
• No weight measured

Went out last night with Ant. Got in at 5am. Not feeling too bad physically but still screwed mentally. Cruised around on the Masi in the sun getting my thoughts together.

9th May 2009

Specialisation - Week 15 - Block 4

08:00am - Wakeup

• 9 Hours Sleep
• Sleep quality 8
• Heart Rate 54 / 72
  
• Mood 6
• Weight not measured

Ready to roll on todays ride with Jo and Si. Planning a 65 mile ride following most of the Puncheur sportive route. Not feeling any stiffness after last nights ride.

09:30am - Workout - 5 Hours 30 Mins - 112km

Brighton > Ardingly > Hartfield > Lewes > Newhaven - ave HR 138

A steady ride out to the Ashdown forest and back with Si and Jo. Felt great to be on the bike again and put in 8-10 max efforts and a few sustained SS efforts during the ride. Had to leave Jo at Lewes as she'd bonked. Rode Lewes to Newhaven with Si at SS effort and felt comfortable with HR bobling just above lactate. Cruised home on the undercliff. Slight right knee ache, nothing serious. Bike position felt fine.

17:30pm - Recovery Ride - 45 Mins

45 min cruise on the seafront on the Masi just spinning the legs in the sun.

8th May 2009

Specialisation - Week 7 - Block 4

06:30am - Wakeup

• 7.5 Hours Sleep
• Sleep quality 8
• Mood 7
• Heart Rate 46 / 67
• Weight not measured

Ravenous hunger last night, had 2 dinners. Felt a little dehydrated this morning but feeling good about getting out on the bike again. Riding into work with Jo this morning and home again tonight on a slightly longer route.

07:00am - Workout - 1 Hour 30 Mins EM - 37km

Brighton > Crawley commute - Ave HR 151

First proper outing on the bike in a month. Felt better than I expected, had a few maximal efforts on the climbs. Felt relatively good at 175-180 heart rate, maybe my max is higher? Hit 185 on the Warninglid climb going at max in the big ring. Recovery seemed to still be quite quick. Generally happy with the ride, though can still feel the position isn't still quite right.

05:45pm - Workout - 1 Hour 30 Mins FM - 37km

Crawley > Brighton Commute - Ave HR 148

Felt great riding home, dropped the bar angle about an inch which made a big difference to the feel and control of the bike. Just wanted to let rip!

7th May 2009

Specialisation - Week 7 - Block 4

08:00am - Wakeup

• 9 Hours Sleep
• Sleep quality 8
• Heart Rate 45 / 67
• Mood 5
• No weight measured

Got my act together today after spending the days since returning from Scotland moping about my fitness levels. Created a new racing schedule for the next 10 weeks up to the devil ride.

6th May 2009

Specialistation - Week 7 - Block 4

08:00am - Wakeup

• 7 Hours Sleep
• Sleep quality 8
• Heart Rate 44 / 61
• Mood 7
• Weight not measured

Had a 45 min spin on the track bike last night in fixed mode. Just up the sea front and back. Let it rip full gas and nearly got caught out by the trailing leg kick after easing off. Definately not in good shape at all. Carried on as far as the marina 20% ramp I use for short hill reps, hit that ok but again at the top was in pretty poor state. Struggled home at 16-17 mph into a strong headwind.

Its going to take a couple weeks of good diet, plenty of water, plenty of sleep and some good foundation miles to get anywhere near where I was at end of March. Depressing how fast that edge can be lost :(

Next major event I'm aiming to do well in will be the Devil Ride July 12th. Hopefully I should be some where near to try for my goal of a gold time standard.

Had planned to meet Martin at the track this morning 6:30am for some fixed advice but cancelled last night - needed the lie in. Had planned on racing tonight in the track league but I doubt I'd make a lap before getting dropped at the moment.

Will take it really easy this week and do a fitness test Saturday to ascertain the level of damage...

5th May 2009

Specialization - Week 15 - Block 4

07:30am Wakeup

• 8.5 Hours Sleep
• Sleep Quality 8
• Heart Rate 40 / 57
• Mood 7
• Weight 76.3kg

First day back on the Training plan since Belgium / Amsterdam / Seattle / Glasgow. Its been a hectic 4 weeks since my last tough workout in Belgium on the 6th April. Discussed with Mick how best to continue after such a long break. He suggested concentrating on endurance miles to build up again and a few sit-in races.

Will start riding to work twice a week both ways and the Sunday club runs. Depending how that goes will try Dunsfold next Tuesday. Also have a new track bike now and have arranged some early morning rides at the track with Martin.

Goals for the year will have to change now, 3rd cat can't realistically be an option any more. My aims now will to be keep a good level of fitness throughout the rest of the year (hopefully without any 4 week relapses!) ready for a full year training 2009/2010.

Haven't had a great deal of sleep the last 2 weeks, so will aim to recover this week and ease back in with a few endurance miles. Heart rates look good, lowest resting heart rate so far.

Will do a self fitness test this weekend to get a new baseline for the next few months work.