07:00am - Workout - 1 Hr 30 Mins EM - 24 Miles
Rode into work this morning with Jo on the Trek. All good after the crash, just need to replace the bar tape. Legs feeling ok though can still feel the effects of Sunday. Will be feeling strong again in a couple of days hopefully enough for Hove Park on Friday.
Feeling surprisingly good today, legs ok and feel recovered, heart rate looking good.
05:30pm - Workout - 30 Miles EM - 1 Hr 45 Mins
Crawley > Haywards Heath > Brighton Commute
Rode home via Haywards heath to meet Mick. Back home up Devil's Dyke. Felt good, strong on the Dyke.
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.
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.
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!
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!
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
Great weather again today, feeling refreshed after a good sleep. Going to ride home from work with Jo.
16:30pm - Workout - 1Hr 50Min FM - 27 Miles
Bike Setup - Trek with Fulcrums
Great ride home from work, in fact I think the best I've ever felt on the Trek. Everything seemed effortless today. Took a slightly longer route via Blackstone lane and Fulking.
Fitted a Fi:z:ik Airone Wing Flex saddle which was lent to me by Morgan. Felt great, seemed to contribute to more power? Can't be a coincidence that the ride felt so good after fitting it. Will try it out at Thruxton and on a high intensity turbo session before deciding.
Heart Rate - Ave 123 / Max 166
Preparation - Week 7 - Block 2
07:00am - Wakeup
Heart rates up a little this morning but not enough to consider skipping the interval today. Will ride to work instead of using the turbo, meeting the club tonight in the Farm after work.
07:30am - Workout - 1Hr 18Min EM inc x3 15Min SS
Trek with Rovals, weather overcast with north west headwind.
Great ride into work this morning. Split the SS intervals as follows:
Kept EM heart rate limit to 151 and SS limit to 159-161. Time checks for the ride:
Stats
Preparation - Week 7 - Block 2
06:00am - Wakeup
Slept well but tired this morning. Decided to split stretching exercises between morning and afternoon, did x5 30sec hamstring stretches in neutral spine position. Will do another 5 tonight.
07:00am - Workout - 1Hr 40Min FM
Rode in to work with Craig, Jo and Sammo. Heart rate max for the ride at 150bpm, averaged 124bpm. In Twinham rode alone to gauge performance staying around 145-150bpm. Was pretty fast, on my own could prob ride a sub 1hr 30min commute whilst sticking to foundation miles zone.
