Hi
Power-Tap
The last significant ride before I set off to tackle La Marmotte. As planned I went my usual route and did 3 repeats of Lemmington Bank which is always a joy ;-)
Rode the first one pretty hard and managed to scrape in with a PB for the climb which was nice. Took the next 2 climbs steadily as I don't particularly want to fry my legs for obvious reasons. NP for the first climb was 372W with an average of 367W, the climb is about 1.1 miles in length and yet again there was a headwind :-( I'm sure I'll get below 6:30 if only the wind would either drop or change direction!
So, I'm pretty well on target for a TSB of around 13.5 for Saturday morning which is I think about the right ball park for me. I've had good rides with a TSB of around +8 and I've had not so good rides with a TSB as high as +26 when I felt distinctly stale in spite of keeping up some high intensity work in the last week before that event.
My plan has been to just keep it really simple. Keep on training up to Wednesday without going mad and then a couple of "rest" days during which I'll eat a sensible high carbohydrate diet without absolutely stuffing myself.
It won't surprise you to know that I've been recording what I've been doing just in case it works really well, the theory goes that I can then keep repeating it.
Hoping to sleep well tonight, a few big days coming my way in more ways than one.
[Uploaded 30/06/2009 20:55:41]
Showing posts with label Lemmington Bank. Show all posts
Showing posts with label Lemmington Bank. Show all posts
Tuesday, 30 June 2009
Tuesday, 26 February 2008
Tuesday Training
Hi
Computrainer
Rode UKRoute13 which is 4 repeats of Lemmington Bank but on the turbo, route produced from a digital map as a GPX file and transferred to the trainer. Different to the road because of my gearing, Had to ride with lower HR and cadence but felt I had to apply much more pedal force so a different type of workout, more like the high resistance sessions I used to do. Lower recorded TSS than would have been the case on the road but there was no way I could get out with wheelie bins being blown around (Met office were right), would have been suicide on a bike. So, the turbo really came into it's own today, an interesting session. Checked results of previous climbs on the road, the ascent measured 1.07 miles. Checked times on CompuTrainer climb for 1.07 miles and times are practically identical! HR much lower but I think this is gearing related but at least the indication is that there is reasonable correlation between a real climbing session and a weather enforced indoor one, looking forward to finding out how long it actually takes me on the road though! Previous 4 road climbs: 6:36/6:52/6:54/6:58. Today's CompuTrainer climbs: 6:42/6:48/6:55/6:59!
Computrainer
Rode UKRoute13 which is 4 repeats of Lemmington Bank but on the turbo, route produced from a digital map as a GPX file and transferred to the trainer. Different to the road because of my gearing, Had to ride with lower HR and cadence but felt I had to apply much more pedal force so a different type of workout, more like the high resistance sessions I used to do. Lower recorded TSS than would have been the case on the road but there was no way I could get out with wheelie bins being blown around (Met office were right), would have been suicide on a bike. So, the turbo really came into it's own today, an interesting session. Checked results of previous climbs on the road, the ascent measured 1.07 miles. Checked times on CompuTrainer climb for 1.07 miles and times are practically identical! HR much lower but I think this is gearing related but at least the indication is that there is reasonable correlation between a real climbing session and a weather enforced indoor one, looking forward to finding out how long it actually takes me on the road though! Previous 4 road climbs: 6:36/6:52/6:54/6:58. Today's CompuTrainer climbs: 6:42/6:48/6:55/6:59!
Saturday, 20 October 2007
Saturday Training
Hi
The session on Lemmington Bank went well and the PowerTap worked faultlessly. Average HR and power very constant for the 4 climbs and for the first time all 4 climbs were below 7 minutes, see the entry for 06.10.2007 for the climbing records chart. I could I am sure have done a 5th climb today which is good, I did not feel like that when I first started using this hill, after about 6 months of this I'll know every inch of the road!
Pleased to learn that in the real world I am able to average 344W for 7 minutes which suggests to me that I'm probably ready to increase the power on the turbo for my 4x5 minute sessions which I'm presently doing at 300W but that will need thinking about. Based on quite a bit I've read I'm confident the power figures will be very close for the C/T and the P/T, an example of a comparison is here, so I'm happy to use data from one to guide work on another though it's always easier to produce more power on the road than the turbo for some reason, probably mainly air temperature!
So, all very satisfactory, I also noticed 2 subtle changes today, one was that I was changing up a gear earlier than previously on a section of the climb and also that on the upper section of the climb on all efforts I was climbing in one gear higher than previously, I like that kind of change :-)
Another observation of the value of the PowerTap is that I noticed on a section of the climb where the gradient eases a little my power output was falling back to about 280W, I was, without knowing it, taking a breather. I acted on this and pressed a little harder to raise the wattage back to just over 300W for this section and found that I was quite happy at that. I genuinely didn't know that I had been significantly easing off before.
Data follows, I've edited out all the 5s, 10s, 30s, 60s, 5min etc information:
Ascent 1:
Duration: 6:37
Work: 136 kJ
TSS: 18.1 (intensity factor 1.282)
Norm Power: 352
VI: 1.03
Pw:HR: 10.79%
Pa:HR: -5.45%
Distance: 1.053 mi
Min Max Avg
Power: 234 531 344 watts
Heart rate: 132 171 166 bpm
Cadence: 68 105 88 rpm
Speed: 8.1 12.7 9.6 mph
Pace 4:43 7:26 6:16 min/mi
Hub Torque: 130 377 241 lb-in
Crank Torque: 206 623 333 lb-in
Ascent 2:
Duration: 6:52
Work: 142 kJ
TSS: 18.5 (intensity factor 1.272)
Norm Power: 350
VI: 1.02
Pw:HR: 7.93%
Pa:HR: -6.08%
Distance: 1.089 mi
Min Max Avg
Power: 75 500 344 watts
Heart rate: 135 175 166 bpm
Cadence: 69 105 87 rpm
Speed: 7.6 12.6 9.5 mph
Pace 4:47 7:55 6:18 min/mi
Hub Torque: 51 386 243 lb-in
Crank Torque: 74 549 335 lb-in
Ascent 3:
Duration: 6:55
Work: 139 kJ
TSS: 17.7 (intensity factor 1.24)
Norm Power: 341
VI: 1.02
Pw:HR: 7.64%
Pa:HR: -6.12%
Distance: 1.081 mi
Min Max Avg
Power: 219 484 336 watts
Heart rate: 133 173 166 bpm
Cadence: 59 106 87 rpm
Speed: 7.6 12.4 9.4 mph
Pace 4:51 7:55 6:23 min/mi
Hub Torque: 132 380 241 lb-in
Crank Torque: 187 532 331 lb-in
Ascent 4:
Duration: 6:58
Work: 139 kJ
TSS: 17.6 (intensity factor 1.231)
Norm Power: 339
VI: 1.02
Pw:HR: 6.61%
Pa:HR: -7.28%
Distance: 1.079 mi
Min Max Avg
Power: 21 473 333 watts
Heart rate: 132 173 165 bpm
Cadence: 71 109 86 rpm
Speed: 7.3 12.6 9.3 mph
Pace 4:47 8:15 6:26 min/mi
Hub Torque: 16 398 241 lb-in
Crank Torque: 21 514 327 lb-in
Entire workout (174 watts):
Duration: 1:50:58 (2:10:22)
Work: 1131 kJ
TSS: 161.7 (intensity factor 0.946)
Norm Power: 260
VI: 1.5
Pw:HR: -0.77%
Pa:HR: -3.52%
Distance: 26.406 mi
Min Max Avg
Power: 0 867 174 watts
Heart rate: 86 175 132 bpm
Cadence: 29 209 77 rpm
Speed: 2.3 46.2 14.6 mph
Pace 1:18 26:06 4:06 min/mi
Hub Torque: 0 398 107 lb-in
Crank Torque: 0 884 190 lb-in
The session on Lemmington Bank went well and the PowerTap worked faultlessly. Average HR and power very constant for the 4 climbs and for the first time all 4 climbs were below 7 minutes, see the entry for 06.10.2007 for the climbing records chart. I could I am sure have done a 5th climb today which is good, I did not feel like that when I first started using this hill, after about 6 months of this I'll know every inch of the road!
Pleased to learn that in the real world I am able to average 344W for 7 minutes which suggests to me that I'm probably ready to increase the power on the turbo for my 4x5 minute sessions which I'm presently doing at 300W but that will need thinking about. Based on quite a bit I've read I'm confident the power figures will be very close for the C/T and the P/T, an example of a comparison is here, so I'm happy to use data from one to guide work on another though it's always easier to produce more power on the road than the turbo for some reason, probably mainly air temperature!
So, all very satisfactory, I also noticed 2 subtle changes today, one was that I was changing up a gear earlier than previously on a section of the climb and also that on the upper section of the climb on all efforts I was climbing in one gear higher than previously, I like that kind of change :-)
Another observation of the value of the PowerTap is that I noticed on a section of the climb where the gradient eases a little my power output was falling back to about 280W, I was, without knowing it, taking a breather. I acted on this and pressed a little harder to raise the wattage back to just over 300W for this section and found that I was quite happy at that. I genuinely didn't know that I had been significantly easing off before.
Data follows, I've edited out all the 5s, 10s, 30s, 60s, 5min etc information:
Ascent 1:
Duration: 6:37
Work: 136 kJ
TSS: 18.1 (intensity factor 1.282)
Norm Power: 352
VI: 1.03
Pw:HR: 10.79%
Pa:HR: -5.45%
Distance: 1.053 mi
Min Max Avg
Power: 234 531 344 watts
Heart rate: 132 171 166 bpm
Cadence: 68 105 88 rpm
Speed: 8.1 12.7 9.6 mph
Pace 4:43 7:26 6:16 min/mi
Hub Torque: 130 377 241 lb-in
Crank Torque: 206 623 333 lb-in
Ascent 2:
Duration: 6:52
Work: 142 kJ
TSS: 18.5 (intensity factor 1.272)
Norm Power: 350
VI: 1.02
Pw:HR: 7.93%
Pa:HR: -6.08%
Distance: 1.089 mi
Min Max Avg
Power: 75 500 344 watts
Heart rate: 135 175 166 bpm
Cadence: 69 105 87 rpm
Speed: 7.6 12.6 9.5 mph
Pace 4:47 7:55 6:18 min/mi
Hub Torque: 51 386 243 lb-in
Crank Torque: 74 549 335 lb-in
Ascent 3:
Duration: 6:55
Work: 139 kJ
TSS: 17.7 (intensity factor 1.24)
Norm Power: 341
VI: 1.02
Pw:HR: 7.64%
Pa:HR: -6.12%
Distance: 1.081 mi
Min Max Avg
Power: 219 484 336 watts
Heart rate: 133 173 166 bpm
Cadence: 59 106 87 rpm
Speed: 7.6 12.4 9.4 mph
Pace 4:51 7:55 6:23 min/mi
Hub Torque: 132 380 241 lb-in
Crank Torque: 187 532 331 lb-in
Ascent 4:
Duration: 6:58
Work: 139 kJ
TSS: 17.6 (intensity factor 1.231)
Norm Power: 339
VI: 1.02
Pw:HR: 6.61%
Pa:HR: -7.28%
Distance: 1.079 mi
Min Max Avg
Power: 21 473 333 watts
Heart rate: 132 173 165 bpm
Cadence: 71 109 86 rpm
Speed: 7.3 12.6 9.3 mph
Pace 4:47 8:15 6:26 min/mi
Hub Torque: 16 398 241 lb-in
Crank Torque: 21 514 327 lb-in
Entire workout (174 watts):
Duration: 1:50:58 (2:10:22)
Work: 1131 kJ
TSS: 161.7 (intensity factor 0.946)
Norm Power: 260
VI: 1.5
Pw:HR: -0.77%
Pa:HR: -3.52%
Distance: 26.406 mi
Min Max Avg
Power: 0 867 174 watts
Heart rate: 86 175 132 bpm
Cadence: 29 209 77 rpm
Speed: 2.3 46.2 14.6 mph
Pace 1:18 26:06 4:06 min/mi
Hub Torque: 0 398 107 lb-in
Crank Torque: 0 884 190 lb-in
Saturday, 13 October 2007
Saturday Training
Hi
Yes, Saturday is Lemmington day!
Results of the 4 climbs posted on the Lemmington Bank chart, slightly down on last week which is fine, there was a slight headwind and I'd done some steady work in the previous 2 days. Also I'm looking for improvements over months and not days, the times will creep down (or the effort for the same time will come down), as my weight comes off and my strength and fitness rise.
So, all in all a steady session, saw a lovely red squirrel too which was smashing, easy to miss the important things sometimes but a red squirrel on a lovely Autumn day is a moment to savour.
Yes, Saturday is Lemmington day!
Results of the 4 climbs posted on the Lemmington Bank chart, slightly down on last week which is fine, there was a slight headwind and I'd done some steady work in the previous 2 days. Also I'm looking for improvements over months and not days, the times will creep down (or the effort for the same time will come down), as my weight comes off and my strength and fitness rise.
So, all in all a steady session, saw a lovely red squirrel too which was smashing, easy to miss the important things sometimes but a red squirrel on a lovely Autumn day is a moment to savour.
Saturday, 6 October 2007
Saturday Training
Hi
Back to the fun and games of Lemmington Bank today for some more hill repeats. Went well and I am making progress, I'm going to prepare a sheet which will record my results on this climb and will publish it shortly. I'm getting better and as I train more and smarter and also lose weight I should get better still.
My plan is to check out the Cumberland Challenge profile again, I think there are about 9 significant climbs one after the other in the 2nd half of the route and if I can increase my number of repeats of Lemmington Bank to reflect this over the next 11 months I should be able to deal with that section really well, also great preparation for La Marmotte!
Back to the fun and games of Lemmington Bank today for some more hill repeats. Went well and I am making progress, I'm going to prepare a sheet which will record my results on this climb and will publish it shortly. I'm getting better and as I train more and smarter and also lose weight I should get better still.
My plan is to check out the Cumberland Challenge profile again, I think there are about 9 significant climbs one after the other in the 2nd half of the route and if I can increase my number of repeats of Lemmington Bank to reflect this over the next 11 months I should be able to deal with that section really well, also great preparation for La Marmotte!
Friday, 24 August 2007
Friday Training
Hi
Ah, once again the joys of Lemmington Bank, time again for a hill repeats session, planned to do 4 repeats and that's exactly what I did. Session went well, was quicker than last time but did feel that I worked (even) harder, hill repeats on this particular hill are no picnic so they must be good for me!
Very hot today, watch recorded 25 degrees centigrade!
Climb data follows:
Ah, once again the joys of Lemmington Bank, time again for a hill repeats session, planned to do 4 repeats and that's exactly what I did. Session went well, was quicker than last time but did feel that I worked (even) harder, hill repeats on this particular hill are no picnic so they must be good for me!
Very hot today, watch recorded 25 degrees centigrade!
Climb data follows:
- 6:57 (169)
- 7:33 (167)
- 7:38 (166)
- 7:49 (166)
Friday, 17 August 2007
Friday Training
Hi
Attached is the info from this morning's hill repeats, I did 4 repeats of Lemmington Bank with about a 45 minute hilly ride out to the start, enough of a hill to repeat for anyone!
I was pleased with the climbs, particularly not being fresh at the start, the time and HR data for the 4 climbs is below:
Good session that.
Attached is the info from this morning's hill repeats, I did 4 repeats of Lemmington Bank with about a 45 minute hilly ride out to the start, enough of a hill to repeat for anyone!
I was pleased with the climbs, particularly not being fresh at the start, the time and HR data for the 4 climbs is below:
- 7:45 165BPM
- 7:50 163BPM
- 7:57 161BPM
- 7:51 162BPM
Good session that.
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