Week 9 Summary

Preparation - Week 9 - Block 3 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	T	CR	RACE	TEST
9	52	66	04:50	01:00		03:20	00:20		00:20

Notes

A disjointed start to Block 3, having problems with the saddle position and a weekend away in Poland. Though was feeling uncomfortable from the saddle, still managed to produce some good stats on the one interval session and commutes.

Missed out on a race at the weekend with being in Poland though after the pain of the position problems I needed a rest from the bike.

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.

Week 7 Summary

Preparation - Week 7 - Block 2 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	FP	T	RACE	TEST
7	47	70	06:40	01:30	02:40	00:45	00:45			01:00

Week 7 Goals

• Complete 90% of all workouts - completed 100%
• Place Top 30 at Thruxton - awaiting results
• Average 18mph on commutes - averaged 17.3mph
• Average 300W on SS intervals - not tested

Week 8 Goals

• Complete 90% of daily core exercises
• Place top 20 at Thruxton
• Average 330W on Fitness Test 2

Notes
Recovered well after Spain and got some new exercises from Dawn. Great racing at Thruxton, lots to build on for the next attempt at the end of week 8. Completed fastest Brighton > Crawley commute so far at 1Hr 18mins keeping to EM heart rate zone.

Week 6 Summary

Preparation - Week 6 - Block 2 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	FP	T	RACE	TEST
6	50	76	0012:45	01:30		09:45				01:30

Week 6 Goals

• Complete 90% of all workouts - completed 100%
  
• Don't get dropped at Darley Moor - got dropped after 6 laps
  

Week 7 Goals

• Average 18mph on commutes
• Complete 90% of all workouts
• Place top 30 at Thruxton
  

Notes
Tough week of training in La Alpujarras, wasn't in any fit state really to race at Darley Moor at the weekend. Was good experience though and saw the difference riding amoungst more experienced riders.

Thruxton Tips

Thruxton is a two sprint effort. Keep to the right as you approach the hill and go hard as you hit the bottom. You want to be in the top 5 as before the chicane as the bunch will naturally swing over to the right as they approach the chicane so if you are too far back you'll get swamped. You then need to go again, immediately as you exit the chicane. It's a long sprint but the bunch will be compressed through the chicane so most will be out of contention immediately. Keep close to the wall as it curves rounds to the finish so that's the shortest route to the line. Plus if anyone tries to come inside you can plaster them to the wall!

Week 5 Summary

Preparation - Week 5 - Block 2 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	FP	T	RACE	TEST
5	50	74	00:07:25	01:40		05:00	00:45

Week 5 Goals

• Complete 90% of all workouts - completed 100%
  
• Average 400W on Stomps Workouts - averaged 778W
  

Week 6 Goals

• Complete 90% of all workouts
• Don't get dropped at Darley Moor
  

Notes

Week 4 Summary

Preparation - Week 4 - Block 1 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	FP	T	RACE	TEST
4	45	62	00:06:09	01:30	01:00	01:30	00:40	00:20		00:53	00:16

Week 4 Goals

• Average 330W in Fitness Test part 1 - Completed, averaged 345W
  
• Keep in top 10-15 at Chertsey for 8 laps - Completed
  
• Complete 90% of all workouts - Completed 100%
  

Week 5 Goals

• Complete 90% of all workouts
• Average 400W on Stomps Workouts

Notes
Great week of training. All the recent changes are really coming together now. Smashed the fitness test and felt strong at Chertsey.

Week 3 Summary

Preparation - Week 3 - Block 1 - Summary

Week	Rest	Stand	Hours	RR	FM	EM	SS	FP	T	RACE	TEST
3	50	81	00:05:00		03:00	01:30	00:30

Week 3 Goals

• Complete 90% of workouts - Not met, missed the weekend due to the rugby and one workout due to fatigue
  

Week 4 Goals

• Average 330W in Fitness Test part 1
  
• Keep in top 10-15 at Chertsey for 8 laps
• Complete 90% of all workouts