Hi
Nice easy recovery spin today to keep the old legs turning around. Rode UKRoute12 staying with the June 4th pacer. Average power for the ride was just under 200W with an average HR of 123BPM so no real stress in there. Amazing to think that the pros riding in a peloton can be rolling along at up to 25mph using about 100W for mile after mile, just goes to show how much of a difference peloton riding makes!
I think even if the HR and power output for a repeated turbo ride remain the same if there has been an improvement in lactate clearance through training it will feel a lot easier, that's my theory anyway!
Showing posts with label UKRoute12. Show all posts
Showing posts with label UKRoute12. Show all posts
Tuesday, 28 August 2007
Sunday, 19 August 2007
Sunday Training
Hi
Terrible journey back from Derbyshire so pretty tired when I got back, can you believe an average speed for a 200 mile journey of 35mph when the journey is almost all on the A1 or M1, just pathetic. determined to keep going so did a 20 mile route on the turbo, UKRoute12 riding against the June 4th session. Power about 9 watts up on that ride so improved a bit since then though things feeling pretty static. Much better than the power being lower though!
Terrible journey back from Derbyshire so pretty tired when I got back, can you believe an average speed for a 200 mile journey of 35mph when the journey is almost all on the A1 or M1, just pathetic. determined to keep going so did a 20 mile route on the turbo, UKRoute12 riding against the June 4th session. Power about 9 watts up on that ride so improved a bit since then though things feeling pretty static. Much better than the power being lower though!
Tuesday, 24 July 2007
Tuesday Training
Hi
Level 2 session on the turbo scheduled for tonight which I wasn't looking forward to too much but hey, there's no other way to get better!
In the event it was a strange old session, I managed fine and my legs felt pretty good but my power output seemed very low for a given HR. I think this is probably due to a drop in my blood plasma volume over the holiday period meaning that for a given workload my HR has to be higher as there is less blood to be pumped around.
Put another way my legs probably felt Ok because they weren't having to work as hard to produce the HR required by this session, an average of about 150BPM. Anyway, pulling up my last level 2 turbo session the comparison data from 30.06.2007 is shown below:
Effort length - 1:00:00 (1:00:00)
Average effort HR - 153 (151BPM)
Average effort power - 211 (242W)
Average effort cadence - 90 (92RPM)
Average effort speed - 24.5 (22.9mph)
Effort distance - 24.5 (22.9m)
Blimey, sometimes wish I didn't keep records, they can make pretty grim reading! That's a loss of 31W in just over 2 weeks, it will be interesting to see how long it takes to come back.
Level 2 session on the turbo scheduled for tonight which I wasn't looking forward to too much but hey, there's no other way to get better!
In the event it was a strange old session, I managed fine and my legs felt pretty good but my power output seemed very low for a given HR. I think this is probably due to a drop in my blood plasma volume over the holiday period meaning that for a given workload my HR has to be higher as there is less blood to be pumped around.
Put another way my legs probably felt Ok because they weren't having to work as hard to produce the HR required by this session, an average of about 150BPM. Anyway, pulling up my last level 2 turbo session the comparison data from 30.06.2007 is shown below:
Effort length - 1:00:00 (1:00:00)
Average effort HR - 153 (151BPM)
Average effort power - 211 (242W)
Average effort cadence - 90 (92RPM)
Average effort speed - 24.5 (22.9mph)
Effort distance - 24.5 (22.9m)
Blimey, sometimes wish I didn't keep records, they can make pretty grim reading! That's a loss of 31W in just over 2 weeks, it will be interesting to see how long it takes to come back.
Monday, 2 July 2007
Monday Training
Hi
Nice recovery ride tonight. Decided again to ride the 20 mile UKRoute12 against the pacer (me) from a month ago. This time rode it trying to achieve the same average HR so that I could compare the power information just out of interest. The results are Ok, shown below, my average HR was within 1BPM of the previous ride which was on 4th June, the results suggest a slight improvement of 7W!
Just think, if I could improve that much every month I'd increase my power by 84W in a year, now then I'd be really motoring! ;-)
Average HR for the route: 126BPM
Average power for the route: 199W
Time to complete the route: 57:48
Spin Scan score: 74
Average cadence: 88RPM
Nice recovery ride tonight. Decided again to ride the 20 mile UKRoute12 against the pacer (me) from a month ago. This time rode it trying to achieve the same average HR so that I could compare the power information just out of interest. The results are Ok, shown below, my average HR was within 1BPM of the previous ride which was on 4th June, the results suggest a slight improvement of 7W!
Just think, if I could improve that much every month I'd increase my power by 84W in a year, now then I'd be really motoring! ;-)
Average HR for the route: 126BPM
Average power for the route: 199W
Time to complete the route: 57:48
Spin Scan score: 74
Average cadence: 88RPM
Friday, 29 June 2007
Friday Training
Hi
Nice recovery session tonight. Rode UKRoute12 against a pacer from a month ago and it went quite well. My HR was exactly the same and my power output about 5W higher so finished the course about a minute ahead of a month ago for the same apparent effort. Hopefully this is the beginning of me getting over the Raid Pyreneen properly, takes me a long time it seems.
Nice recovery session tonight. Rode UKRoute12 against a pacer from a month ago and it went quite well. My HR was exactly the same and my power output about 5W higher so finished the course about a minute ahead of a month ago for the same apparent effort. Hopefully this is the beginning of me getting over the Raid Pyreneen properly, takes me a long time it seems.
Monday, 11 June 2007
Monday Training
Hi
Recovery ride today so decided to ride the 20 mile TT route on the turbo (UKRoute12) using my previous ride (4th of June) as a pacer. The results are shown below with the previous results in brackets. The results are very similar, not surprisingly, but perhaps a little surprisingly in the 2 days prior to this ride I rode 183 miles at about 18mph, before the last ride I'd covered 126 miles in the 2 days prior so at least I guess it's an indication that I'm recovering reasonably well. Clutching at straws here! ;-)
Average HR for the route: (126) 127
Average power for the route: (192W) 193W
Time to complete the route: (58:31) 58:29
Spin Scan score: (72) 79
Average cadence: (88RPM) 87
Recovery ride today so decided to ride the 20 mile TT route on the turbo (UKRoute12) using my previous ride (4th of June) as a pacer. The results are shown below with the previous results in brackets. The results are very similar, not surprisingly, but perhaps a little surprisingly in the 2 days prior to this ride I rode 183 miles at about 18mph, before the last ride I'd covered 126 miles in the 2 days prior so at least I guess it's an indication that I'm recovering reasonably well. Clutching at straws here! ;-)
Average HR for the route: (126) 127
Average power for the route: (192W) 193W
Time to complete the route: (58:31) 58:29
Spin Scan score: (72) 79
Average cadence: (88RPM) 87
Monday, 4 June 2007
Monday Training
Hi
Nice steady recovery session on the turbo scheduled for today, I like these! I rode the UKRoute12 CompuTrainer route which is the flat 20 miles. Pretty much kept my HR below 130 so no great stress.
Average HR for the route: 126
Average power for the route: 192W
Time to complete the route: 58:31
Spin Scan score: 72
Average cadence: 88RPM
So, no problems at all, things going steadily along and my new Continental GP4000S tyres arrived today ready for fitting before the weekend. Want to put a hundred miles at least on them before the trip.
Nice steady recovery session on the turbo scheduled for today, I like these! I rode the UKRoute12 CompuTrainer route which is the flat 20 miles. Pretty much kept my HR below 130 so no great stress.
Average HR for the route: 126
Average power for the route: 192W
Time to complete the route: 58:31
Spin Scan score: 72
Average cadence: 88RPM
So, no problems at all, things going steadily along and my new Continental GP4000S tyres arrived today ready for fitting before the weekend. Want to put a hundred miles at least on them before the trip.
Thursday, 31 May 2007
Thursday Training
Hi
In spite of the fact that Lorena and I were going to Jacqui and Tim's wedding today I managed to do an hour on the CompuTrainer before we left for the 100+ mile drive. Did just a very steady ride of my flat 20 mile 3D route (UKRoute12) and took just under an hour, quite deiberately. Did a couple of little efforts to relieve the boredom but nothing heroic. Average HR for the ride was 127BPM.
Nice and relaxing, at least used up a few calories to compensate a bit for the wedding feast!
Called in at the Parcel Force depot on the way to the wedding to pick up the lactate analyser which I have finally got my hands on, going to unpack it shortly, should give me hours of fun!
In spite of the fact that Lorena and I were going to Jacqui and Tim's wedding today I managed to do an hour on the CompuTrainer before we left for the 100+ mile drive. Did just a very steady ride of my flat 20 mile 3D route (UKRoute12) and took just under an hour, quite deiberately. Did a couple of little efforts to relieve the boredom but nothing heroic. Average HR for the ride was 127BPM.
Nice and relaxing, at least used up a few calories to compensate a bit for the wedding feast!
Called in at the Parcel Force depot on the way to the wedding to pick up the lactate analyser which I have finally got my hands on, going to unpack it shortly, should give me hours of fun!
Thursday Musing
Hi
The good news today is that I am not at work and it's a lovely day, the not quite so good news is that I have to go to the wedding of a friend of Lorenas but still, never mind, it will be nice for the two of us to have a day out with a bit of a nosh thrown in!
The other good news is that today I will finally receive the lactate meter I ordered from the States. I have to go and collect it from the parcel force depot in Gateshead which is on the way down the A1 which is good, saves a special trip. the bad news is that HM Customs and Revenue have decided to slap me with a bill for £46 VAT which I'm not best pleased about, just my luck. I guess I have still saved £40 by buying it this way rather than from the UK but it's not quite the outcome I had hoped for, not worth sweating over, what's done is done.
No training planned for today but having had yesterday off which was lovely I'm going to do a one hour recovery ride on the turbo and I have a plan for this. I'm going to ride my 20 mile course on the CompuTrainer 3D and ride it at as steady a pace as I can trying to keep an average of 20mph which I know is pretty stress free on the turbo. I will then save this file and can ride against this performance with a "virtual me" as the pacer when I come to do another one hour recovery session in the future and I can compare the 2 performances. In theory, over time, my average HR for the course (same speed and distance, no wind or hills etc.) *should* improve. Makes it more interesting anyway!
On we go...
The good news today is that I am not at work and it's a lovely day, the not quite so good news is that I have to go to the wedding of a friend of Lorenas but still, never mind, it will be nice for the two of us to have a day out with a bit of a nosh thrown in!
The other good news is that today I will finally receive the lactate meter I ordered from the States. I have to go and collect it from the parcel force depot in Gateshead which is on the way down the A1 which is good, saves a special trip. the bad news is that HM Customs and Revenue have decided to slap me with a bill for £46 VAT which I'm not best pleased about, just my luck. I guess I have still saved £40 by buying it this way rather than from the UK but it's not quite the outcome I had hoped for, not worth sweating over, what's done is done.
No training planned for today but having had yesterday off which was lovely I'm going to do a one hour recovery ride on the turbo and I have a plan for this. I'm going to ride my 20 mile course on the CompuTrainer 3D and ride it at as steady a pace as I can trying to keep an average of 20mph which I know is pretty stress free on the turbo. I will then save this file and can ride against this performance with a "virtual me" as the pacer when I come to do another one hour recovery session in the future and I can compare the 2 performances. In theory, over time, my average HR for the course (same speed and distance, no wind or hills etc.) *should* improve. Makes it more interesting anyway!
On we go...
Monday, 28 May 2007
Monday Training
Hi
Hmm.. not very impressed with my body weight figures at the moment and I have a nasty theory that it might be because I am eating too much. I reckon all these people who say that if you are cycling a lot you can eat what you want and not gain weight are just plain wrong, maybe I'm just greedier than most. At any rate the 80kg mark has been reached and I don't like it, the Pyrenees are looming large, nothing else for it, eat less.
Apart from that all is well. Today's session was very enjoyable and not at all taxing but I think I rode a bit harder than I should have done. Rode a 20 mile flat course on the CompuTrainer against an "opponent" to keep me company. Average HR for the ride was 121 but it was rather higher than that a few times when I just got a bit bored. 250W power output currently sitting at about 138/9 BPM which is a pretty static measure, didn't do a 150BPM measure during this session. Just for the record it was UKRoute12 I rode today if ever I need to refer back to the power data for the session.
Level 2 on the turbo tomorrow night, hope it goes well this time, I'm looking for 50+ minutes @ 150BPM, should be fun!
Hmm.. not very impressed with my body weight figures at the moment and I have a nasty theory that it might be because I am eating too much. I reckon all these people who say that if you are cycling a lot you can eat what you want and not gain weight are just plain wrong, maybe I'm just greedier than most. At any rate the 80kg mark has been reached and I don't like it, the Pyrenees are looming large, nothing else for it, eat less.
Apart from that all is well. Today's session was very enjoyable and not at all taxing but I think I rode a bit harder than I should have done. Rode a 20 mile flat course on the CompuTrainer against an "opponent" to keep me company. Average HR for the ride was 121 but it was rather higher than that a few times when I just got a bit bored. 250W power output currently sitting at about 138/9 BPM which is a pretty static measure, didn't do a 150BPM measure during this session. Just for the record it was UKRoute12 I rode today if ever I need to refer back to the power data for the session.
Level 2 on the turbo tomorrow night, hope it goes well this time, I'm looking for 50+ minutes @ 150BPM, should be fun!
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