Not much to report this week. Learned the lesson that if you dig too deep you take one step forward and three steps back. Not that I needed to learn this.
A very hard ride on Wednesday left me flat for three days.
Good luck to Tom Hubbard off to the Tour of Canberra as part of the NZ U19 Cycling Team. His first stint in the NZ Jersey. Brooke Williams and Will Bowman are lining up in the South Island Secondary Schools Champs this coming weekend. They both face stiff competition in their grades in both the Time Trial and Road Race. Will also rides the Teams Time Trial.
Monday
TSB - 7.8, RHR 56, Temp 36.2, Sleep 8hrs, Qual: Ave, Felt: ave.
2 hour road ride Halswell, Brighton and home in drizzle. Felt okay. Left knee sore. Bit of a grovel but felt okay.
Entire workout (152 watts):
.Duration: .1:58:04
.Work: .1021 kJ
.TSS: .117.4 (intensity factor 0.793)
.Norm Power:.177
Tuesday
TSB -13.5, RHR 56bpm, Temp 36.1.
Rest Day
Wednesday
TSB -9.9. RHR 54bpm, Temp 36.3, Sleep 10hrs, Qual: Good, Felt: Good.
Went out to Schools Racing and sat behind Brookes group. She was going well and won while I felt pretty crap.
Entire workout (171 watts):
.Duration: .1:37:16
.Work: .932 kJ
.TSS: .127.3 (intensity factor 0.916)
.Norm Power:.204
Peak 60min (194 watts):
TSS: .98.8 (intensity factor 0.994)
.Norm Power:.222
.Power: .0.1168.194 .watts
.Heart Rate: .112.195.165 .bpm
.Cadence: .30.141.82 .rpm
Thursday
TSB -16.1, RHR 63, Temp 36.1.
Pretty tired after Wed so no riding.
Friday
TSB -11.6, RHR 63, Temp 36.3.
Feeling average so no riding.
Saturday
TSB -8, RHR 66, Temp 36.4
Felt really crap so no riding.
Sunday
TSB-4.7, RHR 49, Temp 36.3.
Felt better today. 30min on trainer at tempo.
Entire workout (159 watts):
.Duration: .31:49
.Work: .295 kJ
.TSS: .27.7 (intensity factor 0.734)
.Norm Power:.164
Monday, 30 June 2008
Sunday, 22 June 2008
Congrats to Justin Leov, 6th in Elite Men's Downhill at World MTB Championships and Allen Vugrincic winning a Masters Sprint Event in the US!
Another good week of training. This week I committed to riding at Masters World Track Cycling Champs in Sydney being held in October. I hope to do these then come back and ride NZ road cycling champs in Wanganui the next week in preparation for 2009 Masters World Games which will include both road and track cycling events.
This weeks training was week three of good consistent training. My goal for this block was consistent training after 8 weeks of a colds and flu. So while my weight is still on the high side I feel confident that with some hard work over the next 15 weeks I can put together a good Pursuit and Points Races at Masters Worlds.
Monday
TSB -8, Temp 36.3, RHR 50, Sleep 10, Sleep Quality: Average, Felt: Okay. Absolute crap ride. Had nothng in the legs. Couldn't even get heart rate up to a decent level???
Entire workout (139 watts):
.Duration: .53:12 (1:11:38)
.Work: .382 kJ
.TSS: .40.4 (intensity factor 0.727)
.Norm Power:.162
Tuesday
TSB -7.8 Temp 36.3, RHR 63, Sleep 8, Qual Good, Felt: Crap. Felt pretty crap all day so no riding.
Wednesday
TSB -4.8, Temp 36.3, RHR 56, Sleep 8, Qual: Crap, Felt: Average.
Windtrainer efforts in morning. 5 x 1min on 1min off. Not really on my game.
Entire workout (138 watts):
.Duration: .25:28 (26:41)
.Work: .192 kJ
.TSS: .30.3 (intensity factor 0.885)
.Norm Power:.197
Peak 1min (310 watts):
.Power: .238.460.310 .watts
.Heart Rate: .125.174.155 .bpm
.Cadence: .44.106.100 .rpm
Thursday
TSB -4.3, Temp 36.3, RHR 56, Sleep 8, Qual: Ave, Felt Okay.
6am windtrainer 4 x 5min on 1min off at threshold pace. Felt okay.
Entire workout (172 watts):
.Duration: .33:56 (33:57)
.Work: .343 kJ
.TSS: .43.1 (intensity factor 0.881)
.Norm Power:.197
Peak 5min (227 watts):
.Power: .89.396.227 .watts
.Heart Rate: .128.175.167 .bpm
.Cadence: .42.108.101 .rpm
Friday
TSB -4.9, Temp 36.3, RHR 56, Sleep 8hrs, Qual: Ave, Felt Average. Frigging cold day. Fog at night so no riding on the road. Did a session on Tacx Fortius but hard to get HR up and didn't good. Rode home from work then did 15min on rollers.
Entire workout (149 watts):
.Duration: .1:32:52
.Work: .752 kJ
.TSS: .76.2 (intensity factor 0.738)
.Norm Power:.165
Saturday
TSB -7.9, RHR 56, Temp 36.1, Sleep 10, Qual: Okay, Felt, Okay.
In evening did 30sec on 90sec off efforts on windtrainer using Track Bike and Aero Bars, Resistance level 4, Did 11 efforts before started to lose good form. Stayed on trainer for 30mins at 160-180watts and 145-150bpm after.
Tried narrow arm position on aero bars, felt good.
Entire workout (169 watts):
.Duration: .56:13 (1:03:20)
.Work: .555 kJ
.TSS: .88 (intensity factor 0.982)
.Norm Power:.219
Peak 30s (428 watts): effort 6/11
.Power: .377.508.428 .watts
.Heart Rate: .141.178.159 .bpm
.Cadence: .80.122.113 .rpm
Sunday
TSB -11.4, Temp 36.1, RHR 60, Sleep 8, Qual: Crap, Felt: Ave.
After four good days of riding and TSB below -10 had a day off.
Another good week of training. This week I committed to riding at Masters World Track Cycling Champs in Sydney being held in October. I hope to do these then come back and ride NZ road cycling champs in Wanganui the next week in preparation for 2009 Masters World Games which will include both road and track cycling events.
This weeks training was week three of good consistent training. My goal for this block was consistent training after 8 weeks of a colds and flu. So while my weight is still on the high side I feel confident that with some hard work over the next 15 weeks I can put together a good Pursuit and Points Races at Masters Worlds.
Monday
TSB -8, Temp 36.3, RHR 50, Sleep 10, Sleep Quality: Average, Felt: Okay. Absolute crap ride. Had nothng in the legs. Couldn't even get heart rate up to a decent level???
Entire workout (139 watts):
.Duration: .53:12 (1:11:38)
.Work: .382 kJ
.TSS: .40.4 (intensity factor 0.727)
.Norm Power:.162
Tuesday
TSB -7.8 Temp 36.3, RHR 63, Sleep 8, Qual Good, Felt: Crap. Felt pretty crap all day so no riding.
Wednesday
TSB -4.8, Temp 36.3, RHR 56, Sleep 8, Qual: Crap, Felt: Average.
Windtrainer efforts in morning. 5 x 1min on 1min off. Not really on my game.
Entire workout (138 watts):
.Duration: .25:28 (26:41)
.Work: .192 kJ
.TSS: .30.3 (intensity factor 0.885)
.Norm Power:.197
Peak 1min (310 watts):
.Power: .238.460.310 .watts
.Heart Rate: .125.174.155 .bpm
.Cadence: .44.106.100 .rpm
Thursday
TSB -4.3, Temp 36.3, RHR 56, Sleep 8, Qual: Ave, Felt Okay.
6am windtrainer 4 x 5min on 1min off at threshold pace. Felt okay.
Entire workout (172 watts):
.Duration: .33:56 (33:57)
.Work: .343 kJ
.TSS: .43.1 (intensity factor 0.881)
.Norm Power:.197
Peak 5min (227 watts):
.Power: .89.396.227 .watts
.Heart Rate: .128.175.167 .bpm
.Cadence: .42.108.101 .rpm
Friday
TSB -4.9, Temp 36.3, RHR 56, Sleep 8hrs, Qual: Ave, Felt Average. Frigging cold day. Fog at night so no riding on the road. Did a session on Tacx Fortius but hard to get HR up and didn't good. Rode home from work then did 15min on rollers.
Entire workout (149 watts):
.Duration: .1:32:52
.Work: .752 kJ
.TSS: .76.2 (intensity factor 0.738)
.Norm Power:.165
Saturday
TSB -7.9, RHR 56, Temp 36.1, Sleep 10, Qual: Okay, Felt, Okay.
In evening did 30sec on 90sec off efforts on windtrainer using Track Bike and Aero Bars, Resistance level 4, Did 11 efforts before started to lose good form. Stayed on trainer for 30mins at 160-180watts and 145-150bpm after.
Tried narrow arm position on aero bars, felt good.
Entire workout (169 watts):
.Duration: .56:13 (1:03:20)
.Work: .555 kJ
.TSS: .88 (intensity factor 0.982)
.Norm Power:.219
Peak 30s (428 watts): effort 6/11
.Power: .377.508.428 .watts
.Heart Rate: .141.178.159 .bpm
.Cadence: .80.122.113 .rpm
Sunday
TSB -11.4, Temp 36.1, RHR 60, Sleep 8, Qual: Crap, Felt: Ave.
After four good days of riding and TSB below -10 had a day off.
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