Bad week for training. Ribs were pretty sore and stomach tender after food poisoning.
But not all bad news. The Canterbury Sport Academy have chosen me and five other coaches from all sports to provide some money to assist with my development as a coach. So I am keen to hear from my riders about where you feel I can improve as a coach. My thoughts are working with a sport psychologist on improving communication and with a sports manager to work on enhancing my professionalism as a coach.
Well done to Simon Acker scoring a win in local U17 racing and Justin Leov taking 9th place at the DH World Cup in Mont Saint Anne in Canada.
Hamish
Monday, 28 July 2008
Monday, 21 July 2008
Bad luck comes in fours?
After a week of cars breaking down and DVD recording crapping out during TdF and associated stress was hoping for a better week. No chance. With working on Saturdays I don't get to road race so did MTB night racing for a good solid 60min workout. Ended crashing 3 times and have bruised my ribs again. Then on Saturday got food poisoning and spent a day of expelling everything and not sleeping.
Good exercise in tracking the signals of overtraining and the body not being fit for hard training. Resting HR went up 25bpm and temperature 1.5 degrees. Good news was everything was back to normal a day later although took care not to push it today.
Monday:
TSB -8.2, RHR 58bpm, temp 36.1, sleep 8hrs, qual ok, felt good.
Spent day messing around on stuff so not up for training at night.
Tuesday:
TSB -4.6, RHR 54bpm, temp 36.0, sleep 7hrs, qual ave, felt good.
1st trainer session in a while. 1/1min intervals at max aerobic power. Found it hard to get into it. Missing the snap. Hard work at high cadence. For last two reps dropped the cadence and power shot up. Heart rate was higher for high cadence efforts. Really worked on controlling start of efforts.
Entire workout (175 watts):
.Duration: .49:08 (51:20)
.Work: .513 kJ
.TSS: .76.4 (intensity factor 0.97)
.Norm Power:.216
Peak 1min (350 watts): (effort 7/8)
.Power: .226.493.350 .watts
.Heart Rate: .140.184.165 .bpm
.Cadence: .58.102.96 .rpm
Peak 1min HR (177 bpm): (effort 4/8)
.Power: .143.491.325 .watts
.Heart Rate: .164.185.177 .bpm
.Cadence: .58.116.108 .rpm
Peak 1min cadence (116 rpm): (effort 1/8)
.Power: .51.379.308 .watts
.Heart Rate: .140.181.165 .bpm
.Cadence: .83.124.116 .rpm
Wednesday:
TSB -7.2, rhr 56, sleep 8, qual ave, felt good.
MTB Night racing. Very hard work. Only had heart rate to go by. 180 on the wide section and about 160 in the singletrack. Crashed three times. Twice on left side. Hurt ribs again.
Was able to push pretty hard all the way but lack of skill in singletrack set me back. Would pass people on the straights but lose them on singletrack.
Man Entry
Entire workout (245 watts):
.Duration: .51:00
.Work: .750 kJ
.TSS: .102.6 (intensity factor 1.099)
.Norm Power:.245
Thursday:
2min effort on tacx fortius as part of Pegasus club development rider evening on devp bike. Very painful.
Entire workout (340 watts):
.Duration: .2:19
.Work: .42 kJ
.TSS: .7.7 (intensity factor 1.525)
Friday:
After setting up new road bike spent 20min on rollers.
Entire workout (164 watts):
.Duration: .25:06 (25:28)
.Work: .245 kJ
.TSS: .22.9 (intensity factor 0.742)
.Norm Power:.165
Saturday:
TSB -6.1, RHR 56, Temp 36.0, Sleep 8, Qual Ok, Felt Ok.
After work started to feel really bad, Diarrhoea by 8pm and vomiting my 11am, lasted all night, bugger all sleep. Must have been a Souvlaki that I had for lunch.
Sunday:
TSB -4.6, RHR 82bpm, Temp 38.0, Sleep 0, Qual Very Bad, Felt Awful.
Felt really bad in morning, didn't eat anything till 10pm. Monitored temp and heart rate all day. Very high. Started feeling better in evening although HR and Temp hadn't come down so had a small bite to eat.
Monday:
TSB -5.1, RHR 56, Temp 36.0, Sleep 6, Qual Ave, Felt Bad.
Temp back down and RHR down to normal levels. Stomach still a bit iffy.
Easy cruise to Sumner and home with a little bit of threshold work.
New bike Fuji Team Pro 54cm. Narrow bars but feels good. Back on 172.5mm cranks.
Entire workout (151 watts):
.Duration: .1:16:52
.Work: .689 kJ
.TSS: .79.2 (intensity factor 0.789)
.Norm Power:.176
Good exercise in tracking the signals of overtraining and the body not being fit for hard training. Resting HR went up 25bpm and temperature 1.5 degrees. Good news was everything was back to normal a day later although took care not to push it today.
Monday:
TSB -8.2, RHR 58bpm, temp 36.1, sleep 8hrs, qual ok, felt good.
Spent day messing around on stuff so not up for training at night.
Tuesday:
TSB -4.6, RHR 54bpm, temp 36.0, sleep 7hrs, qual ave, felt good.
1st trainer session in a while. 1/1min intervals at max aerobic power. Found it hard to get into it. Missing the snap. Hard work at high cadence. For last two reps dropped the cadence and power shot up. Heart rate was higher for high cadence efforts. Really worked on controlling start of efforts.
Entire workout (175 watts):
.Duration: .49:08 (51:20)
.Work: .513 kJ
.TSS: .76.4 (intensity factor 0.97)
.Norm Power:.216
Peak 1min (350 watts): (effort 7/8)
.Power: .226.493.350 .watts
.Heart Rate: .140.184.165 .bpm
.Cadence: .58.102.96 .rpm
Peak 1min HR (177 bpm): (effort 4/8)
.Power: .143.491.325 .watts
.Heart Rate: .164.185.177 .bpm
.Cadence: .58.116.108 .rpm
Peak 1min cadence (116 rpm): (effort 1/8)
.Power: .51.379.308 .watts
.Heart Rate: .140.181.165 .bpm
.Cadence: .83.124.116 .rpm
Wednesday:
TSB -7.2, rhr 56, sleep 8, qual ave, felt good.
MTB Night racing. Very hard work. Only had heart rate to go by. 180 on the wide section and about 160 in the singletrack. Crashed three times. Twice on left side. Hurt ribs again.
Was able to push pretty hard all the way but lack of skill in singletrack set me back. Would pass people on the straights but lose them on singletrack.
Man Entry
Entire workout (245 watts):
.Duration: .51:00
.Work: .750 kJ
.TSS: .102.6 (intensity factor 1.099)
.Norm Power:.245
Thursday:
2min effort on tacx fortius as part of Pegasus club development rider evening on devp bike. Very painful.
Entire workout (340 watts):
.Duration: .2:19
.Work: .42 kJ
.TSS: .7.7 (intensity factor 1.525)
Friday:
After setting up new road bike spent 20min on rollers.
Entire workout (164 watts):
.Duration: .25:06 (25:28)
.Work: .245 kJ
.TSS: .22.9 (intensity factor 0.742)
.Norm Power:.165
Saturday:
TSB -6.1, RHR 56, Temp 36.0, Sleep 8, Qual Ok, Felt Ok.
After work started to feel really bad, Diarrhoea by 8pm and vomiting my 11am, lasted all night, bugger all sleep. Must have been a Souvlaki that I had for lunch.
Sunday:
TSB -4.6, RHR 82bpm, Temp 38.0, Sleep 0, Qual Very Bad, Felt Awful.
Felt really bad in morning, didn't eat anything till 10pm. Monitored temp and heart rate all day. Very high. Started feeling better in evening although HR and Temp hadn't come down so had a small bite to eat.
Monday:
TSB -5.1, RHR 56, Temp 36.0, Sleep 6, Qual Ave, Felt Bad.
Temp back down and RHR down to normal levels. Stomach still a bit iffy.
Easy cruise to Sumner and home with a little bit of threshold work.
New bike Fuji Team Pro 54cm. Narrow bars but feels good. Back on 172.5mm cranks.
Entire workout (151 watts):
.Duration: .1:16:52
.Work: .689 kJ
.TSS: .79.2 (intensity factor 0.789)
.Norm Power:.176
Wednesday, 16 July 2008
Hard time!
Missed a week. Had one of those shocker weeks where things didn't go to plan and lots of little things have conspired against me. But I have kept training, kept in touch with my support network. Stuff happens but some days you just roll with the punches.
Brooke Williams took two Bronze medals at SI Schools Champs, Will Bowman took a 5th and 7th place and managed to lock too many gears out and did the road race on a 53x19 when a 53x17 was the legal gear. Tom Hubbard had a good ride at the Tour of Canberra placing top ten in all three road stages against hard competition.
At MTB night racing Will won the junior category and Sharon Dawson took out the Masters Women's grade! I sold my road bike so have been doing some MTB rides and will take part on Wednesday night!
Brooke Williams took two Bronze medals at SI Schools Champs, Will Bowman took a 5th and 7th place and managed to lock too many gears out and did the road race on a 53x19 when a 53x17 was the legal gear. Tom Hubbard had a good ride at the Tour of Canberra placing top ten in all three road stages against hard competition.
At MTB night racing Will won the junior category and Sharon Dawson took out the Masters Women's grade! I sold my road bike so have been doing some MTB rides and will take part on Wednesday night!
Sunday, 6 July 2008
SI Schools Cycling
While I wait for my bed to warm up so I can get a kip before watching tonight's TdF stage 2 thought I would report on the SI Schools Cycling Champs held at Ruapuna over the weekend.
Missed the racing on Saturday as was working. Lucky as it was snowing by midday. They still go the TTs run although the weather was varying form bad to blizzard that times meant little and even then it looks as if the time keepers made quite a few mistakes.
Brooke Williams took a Bronze in U15 girls and Will Bowman 5th in U17 boys. Sadly for Will and his Christ College teammates the teams event was cancelled. They would have been highly favored to win.Sunday was cold but the sun was out. Brooke put up a good show holding on to the well performed pair from Dunedin till the penultimate lap and easily held on for Bronze.
Will put up a good fight in the U17 boys but at the end ran out of legs in the sprint for a low top ten placing. On checking his gears he was locked into a 53X19 after changing out my deep section wheels. Good for U15 racing but two sprockets shy of U17 who can use a 53X17.
Also good to see young George Hubbard (whose big brother Tom is gained some top ten placings in Tour of Canberra) take out the U15 boys from the son of former NZ champion, 3 time Olympian and World Ice Skating Champion Chris Nicholson and Michael Phillips take the U19 Boys event. Got the thumbs up with three laps to go. Sadly no TAB on site!
Great to see Harriet Smithies out and about at the event after her horror crash in Taranaki. Can't wait to see her back racing. Sure she watched the U19 girls event thinking about how she could have torn them to pieces!
Money is on Big Thor Hushovd for stage 2 tonight!
Missed the racing on Saturday as was working. Lucky as it was snowing by midday. They still go the TTs run although the weather was varying form bad to blizzard that times meant little and even then it looks as if the time keepers made quite a few mistakes.
Brooke Williams took a Bronze in U15 girls and Will Bowman 5th in U17 boys. Sadly for Will and his Christ College teammates the teams event was cancelled. They would have been highly favored to win.Sunday was cold but the sun was out. Brooke put up a good show holding on to the well performed pair from Dunedin till the penultimate lap and easily held on for Bronze.
Will put up a good fight in the U17 boys but at the end ran out of legs in the sprint for a low top ten placing. On checking his gears he was locked into a 53X19 after changing out my deep section wheels. Good for U15 racing but two sprockets shy of U17 who can use a 53X17.
Also good to see young George Hubbard (whose big brother Tom is gained some top ten placings in Tour of Canberra) take out the U15 boys from the son of former NZ champion, 3 time Olympian and World Ice Skating Champion Chris Nicholson and Michael Phillips take the U19 Boys event. Got the thumbs up with three laps to go. Sadly no TAB on site!
Great to see Harriet Smithies out and about at the event after her horror crash in Taranaki. Can't wait to see her back racing. Sure she watched the U19 girls event thinking about how she could have torn them to pieces!
Money is on Big Thor Hushovd for stage 2 tonight!
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