Monday, August 10, 2020

Tour du Tarmac, Stage 1

That's not actually the name of event but it'll do. A fairly short one, 27km and I was taking it easy - at least to begin with. A running rest day meant it was a bike day. Three laps of the Innsbruck Ring and it started all very sedately, part of a large group moving well... until we hit the 8% hillock and then all hell broke loose as everyone went hill climb crazy - rude not too!

That totally broke the group apart and from there it turned into a bit of a race. The easy effort became slightly less easy. By the final lap I was working hard. Into the final k, I was in a group of four and I decided I should take the sprint - or die trying. I think everyone had the same idea. I went a bit early and got caught but got a second wind to take it. Had to unclip immediately and collapsed in a gibbering heap to recover. Good effort.

Sunday, August 09, 2020

Artificial Hills Again

Still not feeling 100% but the workout was 102%. I decided on the hill+tempo session and selected the longest of the three version with the aforementioned speed increase. My legs felt a bit dead to begin with and I wondered if I'd complete but I was hitting the targets so I just chugged on through. Overall I'm pleased to have got back to it.

Saturday, August 08, 2020

Not Been the Greatest Week of Training

Been feeling off. The ol' stomach has been playing up all week. Not totally back to normal but manged an almost decent session on the treadmill. I started the training with 16 minutes on the rower and after an hours break I still felt that effort on the treadmill. Hence I had to throttle that back a bit. So the week's not been a total right off but I feel I've lost a bit of the momentum that was building.

Saturday, August 01, 2020

Continuing On

Semi recovery day yesterday with an 8 lap Crit race on the bike. Started slow and was near the back but within a couple of laps I was laying down a bit more power than of late. Felt good.

This afternoon I was back on the treadmill for the Michigan. It's a workout I've run before and will do again. Longer intervals reducing as the pace is upped with a longer tempo section by way of active recovery. Got through it with a little left in the tank. Definitely feels like I'm getting fitter. The structured workout approach feels like it's working.

Finished the days training with a ten minute 'blast' on the rower - although my blast is more of a gentle waft at the moment. Felt it most in my arms and back so definitely going to persevere with the rower by way of upper body workout.

Thursday, July 30, 2020

Another Decent Session Tonight

So I pulled a recovery day yesterday - well, as near as dammit. I did do a short rowing 'test', having discovered a way to capture my concept 2 rower data into to Zwift. It shows as biking but the power and cadence is valid and the type can be set to rowing afterwards. Going to be adding more rowing to the training from here.

Today I ran the longest of the 30/40 Zwift workout. There are three versions (with increasing number of intervals) and I ran the longest version tonight. 16 intervals of 30s effort, 40s tempo. It felt good. Hard work but I possibly had slightly more in the tank. I've planned the session in again for next week and I'll be increasing the difficulty facter slightly, ie each effort and tempo section will be a little faster...

Tuesday, July 28, 2020

Been a Good Few Days Training

So I hit my fifth day of running in a row - and it was totally planned. I set the alarm and got up before work for a crafty 30-minute workout on the treadmill. I repeated the Hill/Tempo session of a week or two ago but cranked up the incline a little (actually almost double) from last time while keeping the pace as prescribed. It was a good solid run.

Despite it being my fifth run in as many days (I ran 8km of tempo-ish intervals yesterday) I don't feel much fatigue. That suggests the five days haven't provided much training benefit but during each workout I've felt I've worked pretty hard. Some of the sessions definitely weren't a stroll in the park.

To finish the day's training, I completed a 55-minute group workout on the bike. That, too, was a good solid workout. My legs started to burn in the last couple of the repeats and I was glad of the recovery but again, I don't feel it was a session too far because it was hard but fair. I wasn't dying, just working hard.

I'll see how I feel tomorrow. I kind of want to keep the 'run' going but if I need a rest I'll take one. If not, I'll crack on...

Sunday, July 26, 2020

Managed a Third Run in a Row

A group hill run. Legs definitely knew it was the third day but not sore just fatigued. It was a decent little jog. Could (and probably should) have slightly upped the incline a percent or two but my heart rate was well up there by the end so it was probably a good enough work out as it was.

On to tomorrow, it looks like I've picked a bit of a pants day for a day off with it looking rainy all day. We'll see... 

Saturday, July 25, 2020

Didn't Think I did But I did...

have a bit of fatigue in the ol' legs. This afternoon's session was incomplete but a solid effort for as much of it that which I completed. Also gives me a target to progress beyond next time. I'm 'enjoying' the Zwift training sessions. They give me repeatability along with a good target to nudge things forward. Not sure what's up tomorrow. I guess we'll find that out...

Friday, July 24, 2020

Up the Ladder

...It wasn't a real ladder. Hard session on t 'mill tonight. Two sets of four intervals of 90s with 60s recovery. The pace increased for each subsequent interval. I was really hanging on in the last interval of each set, the recovery was tight. Pleased I held on to make it a good session. 

Tuesday, July 21, 2020

Hill and Tempo

So it was a repeat of the Hill and Tempo session tonight. Alternating incline interval followed by medium effort. I upped the incline a bit higher than suggested but even then probably the session did stress me into enough hurt. I need to make a note for when I run it again to up the efforts/paces.

Saturday, July 18, 2020

The Michigan #3

So I've run #2 before, a shorter version. Decided to run the longer version today. It was pretty hard work and I had to tweak it back in the last quarter but completed. Tomorrow I'm attempting the final Le'tape ride. 20k and a frankly scary 1500m+ ascent. Not sure I'll make it to the top...

Wednesday, July 15, 2020

Half Century

...almost. Tonight's stage three of the zwift Tour de France was 49.5km with 260m ascent. I took it easy as I'm not feeling overly filled with vigour. Worked harder in a few places - read, slipped off the back of the group a few times and had to work hard to get back on. Also mustered for the sprint. I wasn't intending to as those around me went with a couple of k's to go but they never truly got away so from one kilometre out I cranked it up, caught them and sailed on past.

Yesterday it was a short sharp interval set on the treadmill. Wasn't feeling too energetic then either but wanted to do something rather than nothing.

Sunday, July 12, 2020

Decent Enough

Did an interval session on the treadmill yesterday. Three sets of five 1 minute intervals off 30s recovery. I could have nudged the pace of the interval up fraction but I'll save that for the next time. I was sweating cobs by the end so it was tough enough to have ticked the good workout box.

Up today was the second stage of the the L'Etape event and a bit of a longer one in the new French world but without too much climb, 47km, 300m. The bad news is I have to repeat it for the fourth stage of the virtual tour de France in the coming week but it'll be good training time in the saddle. The even worse news is that the final stage of the L'Etaoe is a 1500m climb up the virtual Mont Ventoux. I've not seen what's in store for the final two tour stages but I'm praying it won't be a repeat 'cause I won't be doing it twice inside a month let alone a week.

Thursday, July 09, 2020

Not Twice as Nice Tonight

So I rode stage 2 of the Zwift Tour de France tonight. Five minutes in I realised we were riding the same bastard hilly route as Saturday's L'Etape du Tour Stage 1. I didn't entirely enjoy the 600m+ climb on Saturday. I enjoyed it even less tonight. Twice inside a week was definitely not nice. It was 72 minutes of hard grind (apart from the supertuck from the summit back down). I hope the L'Etape and the Tour are not all going to be duplicates. That would get annoying...

Before the ride I took a gentle thirty minute jog on the treadmill. Didn't want to push anything as I had the ride planned. Planning a more effortful run tomorrow...