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

17th February 2009

Preparation - Week 4 - Block 1

06:45am - Wake up

• 8 Hours sleep
• Heart Rate 51 / 68
  
• Weight 76.6kg

Slept solid. No aches or pains from last nights turbo session. Large difference in standing heart rate this morning, down 9 bpm on yesterday. Must have been the lingering effects of Cardiff...

Looking forward to tonights session but need to work on concentration. At present can only concentrate for a few minutes to maintain a smooth power and cadence output. Hopefully replacing the saddle with the gel flow will help this.

06:30pm - Turbo Workout / 1Hr 30Min EM / x2 20Min SS

Bike - Trek 53/39 x 12/25

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x3 1Min FP
15Min	EM	270	96	147
20Min	SS	270	91	153
15Min	EM	232	90	148
20Min	SS	255	87	153
10Min	Warmdown
		257	92	149

SS Intensity - Heart rate upper limit 157 (90% of average HR + 4 bpm)
EM Intensity - Heart rate upper limit 154 (88% of average HR)



Fitted the slr gel flow and dropped saddle height 2cm. Made a huge difference to the workout, no problems at all and pedalling technique felt more natural and required almost no concentration. Could focus more on maintaining a smooth output of hr / rpm / watts. Wasn't feeling 100% before the workout so used the 35 yrs + hr limits for this workout.

First 15 min EM and first 20 min SS were very smooth, managed to keep a high cadence without having to adjust position on the bike. During the last interval and after 1 hour averaging 90+ rpm had to sit up and freewheel momentarily 3-4 times to relive pressure (can be seen as spikes on the results). Felt great on the drops for the last 2 intervals - completely different from the last workout where I had to sit up none-handed for long periods.

Power output was down on last weeks EM & SS session, though I imagine this can be explained by using the lower HR upper limits. Still need to work on staying just below interval hr intesity - seem to sit around -5 / -7 bpm from the upper limit.

Looking forward to the fitness test on Saturday and first race Sunday!

Notes
Bike dimensions:

A - 80.5cm - Saddle height (seat top to centre bb)
B - 11.5cm - Top of saddle to centre BB
C - 6cm -Seat height to top of stem
D - 58.5cm - Tip of seat to centre of handlebars

14th February 2009

Preparation - Week 3 - Block 1

07:00am - Wake up

• 8 Hours sleep
• No Heart Rate Measured
  
• Weight 76kg approx
  

Stayed in Bristol last night. Configured the new Sidi's with Speedplay cleats, fitted the new saddle and resetup the bike to the Cyclefit measurements.

10:30am - Workout - 1Hr 20Min FM

Bike - Trek with Rovals

Steady ride with GT and Ferg out on the Cardiff flats to Newport and back. Position and saddle felt good, though left cleat position not quite right. Had left thigh pain for the first time, as though the muscle had been stretched. Felt ok on the ride otherwise trying to keep a high cadence. No heart rate recorded but approx 130-140 for the ride.

Reset cleats after the ride, will test on Monday's recovery ride.

10th February 2009

Preparation - Week 3 - Block 1

07:30am - Wake up

• 8 Hours sleep
• Heart Rate 49 / 78
• Weight 76.3kg

Feel a little dehydrated. Legs ache slightly. Slept well.

07:00pm - Turbo Workout / 1 Hr 20 Min / EM inc x2 15 min SS

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x3 30Sec FP
15Min	EM	295	95	156
15Min	SS	282	93	161
15Min	EM	252	88	156
15Min	SS	271	91	162
10Min	Warmdown
		275	92	158

Notes
First interval session from the new training plan today. Warmup worked well using 30 second 100rpm+ bursts with 30 second gaps. Entering first Steady State period I really wondered whether I'd be able to maintain the intensity, but gradually got used to it over the next 2 intervals. At the end felt I could have continued beyond the pescribed workout. Concentrated on keeping heart rate in zones at expense of power and cadence - both these were fairly erratic in comparison.

Before session Dropped saddle height 5cm. Throughout whole workout had no knee or feet pains whatsoever. Only discomfort was felt on the pubic bone, had to be aliveated by sitting up on the saddle for extended periods. After discussing with Alan it seems my saddle aspect must be wrong. He also suggested replacing the saddle as it would be well worn by now. Will invest in a new Gel Flow tomorrow.

5th February 2009

07:00am - Wake Up

• 7 hours sleep
  
• Heart Rate 51/ 72
• Weight 75.8kg

Slightly tired but ok.

18:30pm - Turbo Trainer - 28Km Olympic Course / 46 mins / Brisk

Bike - Trek standard setup

Aim to put into practice advice from Cyclefit session. Setup the Trek according to measurements from CF. Concentrate on posture.

Rode hard at average 90 cadence. Felt good and fast, though not 100% sure the rear wheel wasn't slipping at high speed. Maxed out the 1000W limit on the final sprint.

Struggled to concentrate on posture - something still not quite right with the position. Saddle a problem after 20-30 minutes effort. Right knee pain. Not sure the new position supports the same level of smooth pedal stroke - doesn't come quite so natuarally. Need to investigate further!

Great workout, followed Nicole Cooke training guide post ride stretch routines.

4th February 2009 - Cyclefit

05:00pm - Cyclefit Appointment #1

Footbeds
Wedges under cleats
Posture
Minor bike changes

Bike - Trek Standard Setup

Would like to make second appointment to review cleat changes after Spanish training camp.