25th June 2009

Peak - Week 22 - Block 6

07:00am - Wakeup

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

Legs tight this morning, forgot to stretch last night. Will do an hour or so RR tonight and give them a good stretch. Next race isn't until Dunsfold next Tuesday and will be in Abergavenny for the Nationals this weekend.

20th June 2009

Peak - Week 21 - Block 6

10:00am - Wakeup

• 8.5 Hours sleep
• Sleep quality 7
• Heart rate 46 /56
• Mood 7
• Weight 75.8kg

Needed that extra couple of hours in bed this morning, was shattered last night. Ate late after marshalling at hove and going for a couple of drinks. Feel achey and dehydrated this morning but heart rates looking good for recovery.

Will get an hour recovery ride this afternoon after popping to Worthing to see about getting my front wheel rebuilt with a new rim.

03:00pm - Workout - 1 Hr RR

Hour easy spin up the seafront and back with Gareth.

17th June 2009

Peak - Week 21 - Block 6

08:00am - Wakeup

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

Slept solid again last night. Feeling hungry this morning, not really got enough food in after the 3 hard races these last few days. Legs ache a little but a good stretch this morning soon sorted that. Will do a short recovery ride tonight and roll down the track later.

07:00pm - Workout - 1 Hr RR

Out to Rottingdean with Martyn and Nathan and back via Woodingdean to the track. Had a cuppa and some cake and rode home. Legs not feeling too bad, need some serious stretching.

15th June 2009

Peak - Week 21 - Block 6

08:00am - Wakeup

• 9 Hours sleep
• Sleep quality 7
• Heart rate not measured
• Mood 8
• Weight not measured

Feeling surprisingly good this morning after 2 days in a row of intense racing. Legs feel good for a stretch yesterday. Can't wait for the next race, all being well should Dunsfold this Tuesday. A top 20 there would be great, but I'm really aiming for a top 10 at Lewes on Thursday. Will be a tough one and I may have to put those aims aside to help Nathan keep his top spot on the GC. Its likely that I'll be on prime lead out duty to soak up the points on offer early.

07:15pm - Workout - RR - 1 Hr 30 Mins

Recovery ride this evening with Mick. Rode out via Shoreham, up the Coombes road and back via Edmonton up the Dyke. Legs felt good, no aches or pains from this weekends racing.

12th June 2009

Specialisation - Week 20 - Block 5

07:00am - Wakeup

• 7 Hours sleep
• Sleep quality 7
• Heart rate 53 / 73
• Mood 7
• Weight 76.6kg

Still feeling flat about last night but after some stretches legs feel ok. Could do with about 12 hours sleep before racing tomorrow at Hillingdon. Didn't eat until late last night and missed my recovery drink so definately feeling the effects of burning up 1350+ cals last night.

Will have a light spin on the masi tonight down the sea front, a big dinner and an early night.

06:00pm - Workout - 1 Hr 30 Min RR

Recovery ride with Martin and Nathan, out over Dyke, then Edmonton, Beeding and back via Shoreham airport. Felt good, legs ok, looking forward to Hillingdon.

6th June 2009

Specialisation - Week 19 - Block 5

09:00am - Wakeup

• 6 Hours sleep
• Sleep quality 4
• No heart rate measured
• Mood 7
• No weight measured

Had a few last night with Skipple and Meat, followed by 3 hours on the decks. Early start today as Skipple and myself are planning a spin on the fixies on the seafront.

11:00am - RR - 1.5 Hours - 20 Miles

Fixed spin up the seafront to Telscombe on the undercliff, then back to Shoreham power station. Good to get the legs going on the Masi. Skipple loved it and I talked him into joining us at the Smithfield Nocturne that evening.

2nd June 2009

Specialisation - Week 19 - Block 6

08:00am - Wakeup

• 9 Hours sleep
• Sleep quality 5
• Heart rate 53 / 61
• Mood 6
• Weight 76.6kg

Tired and dehydrated this morning. Going to be a challenge recovering fully for Thursday. Legs ache, feel like the muscles are re-knitting together after 2 hard training sessions this weekend. Was planned to race Dunsfold this evening but will give it a miss and ride a steady FM out to Newhaven.

07:15pm - Workout - 2 Hrs RR - 25 Miles

Brighton > Shoreham > St Botolphs > Devils Dyke

Steady ride out with Mick and Viv. HR average 112 for the ride. Legs feeling tight.

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.

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.

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.

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.

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.

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.

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.

27th February 2009

Preparation - Week 5 - Block 2

06:30am - Wakeup

• 7 hours sleep
  
• Sleep quality - 8
  
• Heart Rate 47 / 65
  
• No weight measured
• Mood - 8

Woke once in the night with my quads feeling tight. Slept very heavily otherwise. Felt good this morning, looking forward to the ride into work. Great weather, no wind.

07:00am - 1Hr 40Min RR / 24 Miles

Rode into work with Chris, Craig and Jo. Legs feel good, no pains or aches. New saddle is feeling good. Rode in with the Rovals, might take these to Spain.

21st February 2009 - Block 1 Fitness Test

Preparation - Week 4 - Block 1

09:30am - Wake Up

• 10 Hours Sleep
• Heart Rate 51 / 72
• Weight 77.6kg

Slept well but feeling dehydrated this morning. Legs feel ok. Good breakfast and cleaned the bikes in the glorious sunshine. Feeling confident about the fitness test today. Breakfast was - x3 peanut butter on toast, x1 large carton of yoghurt, x1 orange juice, x2 glasses of water, x1 coffee. Ate 3 hours before the test.

01:00pm - Block 1 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

Turned up to Mick's just before 1pm to get set up ready for the test. Feeling good and no traces of dehydration now. Drank 1 bottle of energy drink an hour before the ride. Had a full warmup this time and used a few FP's to get up to a 150 starting heart rate.

Started out in a lower gear this time and spinning at 350W+ at 110rpm. Asked to keep cadence lower to match last test for a better comparison. Dropped to 53x14 (?) for the remainder of the test. Pedalled smooth at 97-99 rpm keeping up 350-360W for the first 5-6 minutes. Concentrated on breathing to keep heart rate lower whilst still putting down the power. Last 3 minutes were horrendous, legs burning and power dropping to 320-330W. Rode the full 8 minutes without letting off the gas right to the last second and much smoother than fitness test 1.

HR recovery between tests improved also. Second test started out in same gearing but couldn't maintain the same level of power, struggling around 290-300W. First test had really knocked the shit out of me. Fairly erratic for the first 2-3 minutes but got into a smooth 99 rpm grove and kept power over 310W. Could have pushed it more towards the end but was weary of blowing up completely.

Felt great afterwards, had aimed to average 320-330 on test 1 and completely blew it apart. Great to see the results of a month on the training plan, good diet, lots of sleep, minmal booze.

Have really set the bar now for the next test in a month...

04:00pm - 1 Hr RR

Recovery ride with Dan and Mick. Up to Devils Dyke, Poynings, Bramber, St Botolphs, Shoreham. Warm enough for 1 layer and leg warmers - summer is here! Was cold when the sun went down - it's February still! Felt good on the ride, constantly had the urge to tear it up... must save that for tomorrow...

20th February 2009

Preparation - Week 4 - Block 1

06:45am - Wake up

• 7 Hours sleep
• Heart Rate 50 / 65
• No weight measured
  

No aches or pains today. Feeling fit and ready for the test tomorrow and race Sunday. Need to concentrate on putting everything I've learnt over the last 4 weeks together.

07:00 Workout - 30Min RR

30 min easy spin concentrating on keeping a low (75) cadence and heart rate below 121. Used the workout to conduct core exercises at the same time. Bike is now off the turbo ready to be set up for racing on Sunday. No aches or pains. Feeling relaxed and confident.

16th February 2009

Preparation - Week 4 - Block 1

Goal for Week - Reduced Training Week

06:45am - Wake up

• 7 Hours sleep
• Heart Rate 46 / 77
  
• Weight 76.3kg

Late night getting back from Cardiff. Slept well, could have enjoyed another few hours. Left thigh still dull ache. Will take it easy on the recovery ride today and double check cleat positions. Will be racing with this setup on Sunday so need to iron out the problems!

Planned Workout - 30 Min RR

Actual Workout - 1 Hr FM

Decided to ride longer and in FM zone to double check position and cleat changes. No problems over the hour. Good stretch after the ride after some slight cramp in the left leg. Saddle still isn't great, will revert to the SLR Gel Flow from the crosser for the rest of the week. The Signo is too hard and not comfortable at high cadence. Kept heart rate below 151.