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.

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.

19th March 2009

Preparation - Week 8 - Block 2

07:00am - Wakeup

• 8 Hours sleep
• Sleep quailty 8
• No heart rate measured
• No weight measured
• Mood 6

Rest day again today. Had a good feed last night and got an early night. Great weather again, can't wait to get out on the bike.

18th March 2009

Preparation - Week 8 - Block 2

Rest Day

07:00am - Wakeup

• 9 Hours sleep
• Sleep quailty 8
• No heart rate measured
• No weight measured
• Mood 8

Taking it easy the rest of this week ready for my third fitness test on Friday night. Feeling good today, starving though! Ordered a custom build Airone this morning, should be here in time for Belgium hopefully.

17th March 2009

Preparation - Week 8 - Block 2

07:00am - Wakeup

• 8 hours sleep
• Sleep quality 8
• No heartrate measured
• No weight measured
• Mood 6

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

View Larger Map

16th March 2009

Preparation - Week 8 - Block 2

06:45am - Wakeup

• 7 Hours Sleep
• Sleep Quailty - 7
• No heartrate measured
• No weight measured
• Mood - 7

No aches this morning, bit tired but felt awake after a shower. Rest day today.

15th March 2009 - Thruxton 4th Cat

Preparation - Week 7 - Block 2

06:30am - Wakeup

• 8.5 Hours Sleep
• Sleep Quality - 8
• Heart Rate 47 / 71
• No weight measured
• Mood - 7

Woke up feeling rested and ready. Appetite good and feeling fresh. Picked Morgan up at 7:15 and drove to Thruxton in the sunshine. No wind.

10:15am - Thruxton 4th Cat Race - 10 Laps / 25 Miles

Aims

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

Result

• Bunch Sprint
• Finished approx 35 out of 70

Positives

• Kept in the bunch for 8 laps of 10 shielded from the wind but close enough to the front to avoid troubles behind (2 crashes!)
• Penultimate /final lap defended a good position in 5/6th place
• Final lap slipped through gap before being boxed in on the left hand side to sprint across the bunch and join the 5th wheel before the hairpin
• Strong sprint on the climb to regain a good position
• Kept heart rate 165-170 for 90% of the race
• Positioned well on each approach to the climb / hairpin

Negatives

• Followed the wrong wheel coming into the climb heading into the penultimate lap, ended up in 2nd position for much of this lap and wasted energy
• Didn't have enough left for the second sprint out of the shicane after expending too much effort on the penultimate lap

Summary

• Technically best race so far
• Positioned well throughout the race, was able to defend position
• Overcooked it on the penultimate lap (almost as at Chertsey) defending a position too early

View Larger Map

14th March 2009

Preparation - Week 7 - Block 2

12:30pm - Wakeup

• 8.5 hours sleep
• Sleep Quailty - 7
• No Heartrate measured
• No Weight measured
• Mood - 7

Late night, went to bed at 4am after a massive paella feast. Slept well and woke up feeling ok. Great lunch with Meg.

04:00pm - 1Hr Recovery Ride

Took the Trek for a spin down the seafront from Hove Lawns to Rottingdean and back. Great weather, felt good to loosen the legs. Feeling ready for Thruxton. Had another feast in the evening and got an early night.

13th March 2009

Preparation - Week 7 - Block 2

08:30am - Wakeup

• 6.5 Hours Sleep
• Sleep Quality - 7
• No Heartrate measured
• No Weight measured
• Mood - 7

Few drinks last night with the Mitre at the Farm. Met Frank who'd been a member since 1945 and had raced with Dad in the late 40's at Preston Park. Ate late at Meg's, rode the single speed over to Elm Grove and back. Felt good on the climb. Dehydrated today and a bit tired, legs tight. Did some stretches this morning.

Planned Workout - Core Strength

12th March 2009

Preparation - Week 7 - Block 2

07:00am - Wakeup

• 7.5 hours sleep
• Sleep quality - 8
• Heart Rate 51 / 73
• No weight measured
• Mood - 7

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:

• SS #1 - A27 Roundabout to Shaves Wood Lane
• SS #2 - A272 to base of Handcross Hill
• SS #3 - Base of Handcross Hill to Gleneagles court

Kept EM heart rate limit to 151 and SS limit to 159-161. Time checks for the ride:

• 30 mins - Shaves Wood Lane I think, maybe a bit further.
• 45 mins - A272
• 1 hour - 100m up Handcross Hill
• 1 hour 15 mins - Welcome to Crawley sign

Stats

• Average HR 151
• Average Speed 28.8Km/h
• Distance 38Km
• Duration 1Hr 18Mins
  

View Larger Map

11th March 2009

Preparation - Week 7 - Block 2

06:00am - Wakeup

• 7 hours sleep
• Sleep quality - 8
• Heart Rate 43 / 67
• No weight measured
• Mood - 6

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.

10th March 2009

Preparation - Week 7 - Block 2

08:00am - Wakeup

• 9 hours sleep
  
• Sleep quality - 8
  
• Heart Rate 47 / 69
  
• No weight measured
• Mood - 6
  

Slept well though woke up feeling flat. Performed first of the new core exercises prescribed by Dawn.

x10 30Sec hamstring stretches in neutral spine position.

19:30pm - 30 Minute RR

Trek back on the turbo trainer for the week. Kept it steady the whole ride, below 140 HR and 70rpm. Did pre-ride stretches as prescribed by Dawn.

9th March 2009

Preparation - Week 7 - Block 2

Rest Day

08:00am - Wakeup

• 9 hours sleep
  
• Sleep quality - 7
  
• No heartrate measured
  
• No weight measured
• Mood - 8

Legs tight this morning, need to start stretching each day. Slept well. Sun shinning this morning, feeling good and looking forward to getting back into the training routine. Got Thruxton to focus on this weekend. Will swim at lunch and have another appointment at body rehab tonight with Dawn to discuss further exercises.

7th March 2009 - Darley Moor 3/4 Cat

Preparation - Week 6 - Block 2

07:00am - Wakeup

• 12 hours sleep
  
• Sleep quality - 7
  
• No heartrate measured
  
• No weight measured
• Mood - 7

Sleep well but still feeling the effects of Thursday/Friday. Feeling a little sick in the morning and no appetite. Forced down half a bowl of porridge and a banana. Drank a bottle of energy drink 1 hour before the race. GT came along to help out at the start.

10:00am - Darely Moor 3/4th Cat Race - 22 Laps / 34 Miles

Aims

• Don't get dropped from the main bunch
  
• Concentrate on breathing to recover
  

Result

• Breakaway win, followed by another breakaway then the bunch a minute down.
  
• Finished approx 50th out of 85 or so. Awaiting official results.

Positives

• Kept in the front 10 for 6 laps
  
• Cornered fast on the hairpin without any problems
• Awareness still improving
• Finished the race after riding 2/3rds alone
• Worked with others
  

Negatives

• Lack of preparation for the race beforehand ensured a poor performance
  
• Wasted energy staying with the strong 3rd cat's at the front for the first 6 laps, should of focused on just staying with the bunch instead of up near the front - not like I was strong enough to get involved!
• Dropped after 6 laps. Rode the last 16 on my own or with a few stragglers I caught up with.
  

Summary

• In tough races focus on saving energy and protection from the wind in the bunch
• Don't get preoccupied with position in races you are just trying to survive in
  
• Try a few all out efforts to stay with the bunch when in danger of getting dropped
  

View Larger Map


01:00pm - RR - 2o Miles

Recovery ride with Jo, GT and Jo. 20 mile loop out of Alstonefield down to Ilam, over a hill that made my legs burn even more to Waterhouses then onto the Manifold Way as far as Hulme End. Another short climb and back to Alstonefield. Felt absolutely buggered.

That evening went to the Coach and Horses in Fenny Bently to meet some of the old Peace Race riders at their annual (50th anniversary) reunion. Crashed out at 10pm shattered.

6th March 2009

Preparation - Week 6 - Block 2

05:00am - Wakeup

• 4 hours sleep
  
• Sleep quality - 5
  
• No heartrate measured
  
• No weight measured
• Mood - 6
  

Hmm few too many last night celebrating our survival in wintery conditions in the Sierra Nevada. Early start with breakfast then a 2 hour drive to Almeira. Felt dreadful. Got back to the UK 1pm and pretty much drove straight to the Peak District. Tired, dehydrated, hungover, aching legs.

5th March 2009

Preparation - Week 6 - Block 2

09:30am - Wakeup

• 12 hours sleep
  
• Sleep quality - 8
  
• Standing HR - 78
  
• No weight measured
• Mood - 8
  

Weather worse again this morning so another hour spent in bed. Feeling it from yesterdays effort spending nearly all day riding on the front. Late breakfast and chilled out waiting for a nice gap in the weather.

01:00pm Training Ride - 1Hr 5Mins - 26Km - 500m

Heart Rate Ave 139 Max 175
Speed Ave 25Km/h Max 62Km/h

Attempted to ride out to Torvizcon and back along the ridge but the strong winds caused us to think otherwise. Good workout though riding into very strong head winds before turning round and hammering it home. Hit the final climb at top speed big ringing 3/4 of it. Felt great, though shame its the last day.

4th March 2009

Preparation - Week 6 - Block 2

08:00am - Wakeup

• 12 hours sleep
  
• Sleep quality - 8
  
• Standing HR 78
  
• No weight measured
• Mood - 8
  

Determined to make up for the short ride yesterday. Legs feeling good though after an easy day yesterday. Planning a long loop out towards Orgiva today. Sunny with strong winds.

10:30am Training Ride - 4Hrs 3Mins - 100Km - 2300m

Cadiar > Trevelez > Orgiva > Torvizcon > Cadiar

Heart Rate Ave 146 Max 180
Speed Ave 24.2Km/h Max 67.4Km/h

Awesome day, best of the week. Was feeling strong and comfortable on the climbs. First out of Cadiar northwards towards Berchules, then over the top into the Trevelez valley. Reached the snowline in Spain's highest village. Long fast descent then back into the valley before another good climb towards Capiliera. Legs feeling great, was big ringing some of the climbs.

Very fast descent into Orgiva for lunch. By this time the wind was really picking up at 30km/h. A little dodgy on the road with strong gusts but also blew us home up the 40km gradual climb at 25-30Km/h.

Really impressed with the vittoria open pave tyres, served great descending and in the wet. Also the Roval Fusee SL's have been awesome for climbing and very fast on the descents.

No aches or pains on the ride, was able to ride fast whilst still keeping to 160-165 HR.




View Larger Map

3rd March 2009

Preparation - Week 6 - Block 2

09:30am - Wakeup

• 12 hours sleep
  
• Sleep quality - 8
  
• Standing HR 77
  
• No weight measured
• Mood - 7
  

Lie in this morning as we can all hear the wind and rain howling outside. After a late start decided to risk the elements putting on full winter gear.

11:00am Training Ride - 1Hrs 25Mins - 30Km

Heart Rate Ave 139 Max 171
Speed Ave 22.1Km/h Max 59.2Km/h

Headed out of Cadiar towards Torvizcon on the mountain road. At the bus stop half the gang decided to turn back. Mike and myself carried on towards the top but decided against it after spending 10km in sleet. Turned for home in the freezing rain.