A Zwift one of course - have you seen the weather? A 17.5km flat. It was a mixed category race, so I was towards the back obviously. Riding at a steady power, in a small group of two or three. As we edged around the course we collected in a few riders to find ourselves in a group of eight with 5k to go. I decided to have a go for a break rather than wait on a sprint. With 2.5km, on a short incline, I went for it. A couple came with me. I kept the hammer down. My heart rate was up at 171-172 and I dropped them on the next little bump, continuing to keep the power going. It was like a 4min time trial effort on the edge. The group never fell totally by the wayside, so I had to keep the effort going all the way to the line. Haven't worked that hard for a while...
Sunday, November 22, 2020
or MapWalk in my case. With the forecast looking decent for today, I decided yesterday night to have a go at the Ruspidge green course today. I did look at the blue course which I loaded up on the phone but decided the green would be better - except I forgot to load it. So today, after I started, I suddenly realised I hadn't loaded the green and still had the blue map loaded. I was following the green with my compass so that wasn't going to do me much good. Luckily, I didn't get far before I remembered and second lucky, I was in a good reception area, so I was able to abort, go back to the start, download the green map instead.
With that almost cockup avoided I headed out and slowly, very slowly and made my way around the course. It was muddy and slippery in places, rough in others but I just wanted a day out so I took my time and pootled along. It was nice to be out there.
Monday, November 16, 2020
Tonight was my fifth structured workout in a week. One was on the bike and one was a shorter one but overall it's been a good week's training. Tonight's was a good burn and to begin with I thought it would fatigue me but after the first couple of intervals things stabilised and I was good to the finish ('cause I eat's my spinach). Probably a rest day tomorrow or a bike session.
Monday, November 09, 2020
So I liked the look of the Zwift Tri-Academy workout number three. Billed as being Long Course Race Simulation, it was meant to be a fifty minute session, consisting of three sets of differing duration sections, starting short and fast and reducing the pace while increasing the duration without any break - until the end of the rep. Each set was meant to be an effort of ten minutes.
As it turned out the programmers of Zwift had programmed it in a factor of ten on the lean side. The ten minute effort became a sixty second not a lot of effort and the whole things was over in 5 minutes - including the warm up and cool down. Wasn't a total waste though as laughing is supposed to be good for you and I couldn't stop laughing for the entire session - yes, the full 5 minutes. It just tickled me - but then I am a bit weird... After that I restarted things for a ramped 2 miler as my heart was no longer in it. Hopefully they will sort out the mistake as I still fancy doing the session.
Saturday, November 07, 2020
Zwift Academy workout number four. It was a bit of replication of workout number three but had two ladders rather than two, with sections starting a minute less duration but building to the same top pace. That meant more actual effort time overall and it was definitely slightly harder to keep with it but far from impossible, so I might go again with a bit higher effort percentage. Yesterday I ran an easier session of gentler intervals, Tomorrow? We'll see...
Sunday, November 01, 2020
but finished with a couple of harder efforts. Yesterday I completed workout number 3 of the run academy. It was a session of decreasing duration with increasing pace from 6 minutes down to 1 minute. It was about right. The middle efforts were the toughest. Today I rode one of the academy group rides and despite setting off easy it all got a bit competitive on the climb first time round (two laps). From there the pace was definitely higher, with everyone seeming to want to break off the front. No one did until the climb section for the second time where it all broke apart. I got dropped early on but got a second wind and came back past most of those who'd got away. Good solid, above normal effort workout in the end.
Monday, October 26, 2020
Finally got a Zwift Academy group ride under my belt. An easy paced fifty minuter. I followed that up a few hours later with a repeat of last Friday's Academy workout on two feet. As promised, I increased the effort to 102% this time. Again, it felt solid. I was glad to see the end marker for a couple of the intervals as my legs were beginning to go but there's still more to come, especially in light of this being my fourth day in a row. Coincidently, also a fifty minute session - or the title wouldn't have made any sense...
Sunday, October 25, 2020
Friday, October 23, 2020
Tonight's workout was a mix of alternating longer intervals followed by a faster, short interval. It was about the right effort level for me but I think it'll be one I selected for a rerun with a small increase in the difficulty. Aiming to complete the next bike workout on the weekend and more running of some fashion.
Monday, October 19, 2020
But training has continued. The Zwift Academies are well underway, and I completed ride workouts two and three along with run workout number one and a group run. Also managed another four assorted runs and rides. Up tomorrow or Wednesday is Academy run workout two and then from there we'll see what the rest of the week brings.
Saturday, October 10, 2020
Since my last post. I've not not been training, I just haven't been hugely focused. Partly that's down to my batteries feeling perpetually empty. The Zwift Academy for the bike has started and the running starts next week so I'm hoping to use that to re-focus.
Sunday, September 27, 2020
Sunday, September 20, 2020
Post, that is, not training. Since the last one, training has been a little lighter. Four sessions on the treadmill of varying intensity, three virtual rides, two goes on the rower and a partridge in a pear tree. It has been a bit of a mixed bag with some good sessions and some that were more just going through the motions. I have picked up the 'pace' through the weekend and hopefully ready for more tomorrow and beyond...
Saturday, September 12, 2020
Good session on the treadmill today. Eight 400's off an equal recovery. It wasn't overly fast in the grand scheme, but it was fast enough for me. I increased the pace by 0.1kph from the preceding one. Doesn't sound much but the last couple were a good effort. Yesterday I put in a shorter session ramping the pace up on each interval while decreasing the duration.
Thursday, September 10, 2020
To recovery from my jaunt back to the mountains on Saturday. My legs still had slight soreness in them yesterday and I managed an easy 5k. Tuesday the pegs were still full on sore, but I was itching to do something, so it was a very gentle walk/jog session. Couldn't really call it training but I needed to do it. Monday and Sunday there was nothing happening. Anyway, I seem to have slipped into reverse. Today, the first day free of soreness I was due a row. A repeat of the 12 efforts, 45s hard, 30s easy.
Sunday, September 06, 2020
Saturday, September 05, 2020
only as a summit marshal for the Fan Brycheiniog fell race (did I spell that right? couldn't be arsed to look it up on the map) but I still had to get my arse up that mountain. And by god it was a shock to the system. I was only walking up, but I was puffin by the time I finally made it to the summit. Talk about no leg strength! Anyway, with the twenty-eight runners ticked off safely through I jogged back down. 12k covered in total and a reminder of how much work is going to be required to get back racing in the hills...
Monday, August 31, 2020
So up Saturday was a fairly steady 5k, ramping the effort up through the middle section before easing back and then ramping again. Sunday was a rest day as I just felt a bit tired. Today I felt even more tired - but that was more likely down to having a tipple last night as I watched Dumb and Dumber To - the tipple made it just about bearable. Okay, no it didn't. It was just plain bad. Managed an easy 8k tonight.
Friday, August 28, 2020
So, since Tuesday, I've managed two sessions on the rower, one session on the bike and two efforts on the treadmill. As promised for the row, I've stepped up the interval to 45s off the same 30s recovery and I was managing to maintain 5-10% more power during the effort. Feels good to be be incorporating some upper body training into the plan. Moving forward, I think its about time to start incorporating a 'long' run in to the mix to start building some stamina.
Tuesday, August 25, 2020
I've completed a good few sessions since my last post. I ran the ladder treadmill session on Saturday. Intervals starting short, fast and ramping longer and slower and then back up again. Up Sunday was a steady 45 minutes in the Zwift saddle. Monday was row intervals, 30/30 - going to move to 45/30 for the next session... and up tonight I ran the longer hill+tempo session. Four reps, increasing the incline from 6 to 9% on 102% effort. It'll 104% next time I repeat the session. All good.
Friday, August 21, 2020
Started the workout with a 12 efforts on the rower. Thirty seconds high effort. Thirty seconds recovery. I decided 60s recovery as in my last rower session was too much. 30/30 was about right and I managed slightly higher wattage on the effort as well. Definitely felt a harder workout. Hit the treadmill straight from the rower - and definitely felt it. I ran a repeat of the hill+tempo session (short). The tempo section was hard work but I completed without fading. More up tomorrow...
Thursday, August 20, 2020
The hamstring soreness has subsided. A session of faster and slower intervals with a final couple faster still - but not exactly fast. Felt okay. Started to get a bit of calf cramp towards the end but that's because I was a bit dehydrated. All sorted now. Ready for more tomorrow - assuming I've not tweaked anything...
Tuesday, August 18, 2020
My right hamstring has been sore for a couple of days so I put off today's planned treadmill intervals for a session on the rower instead. The hamstring was okay rowing although I was probably pushing a little less with the legs than normal and putting a bit more effort in with the back and arms. Today's session was sixteen 30s efforts off 60s recovery. Good solid workout. Hopefully the hamstring will be eased tomorrow.
Friday, August 14, 2020
...over two days. Yesterday I ran the short form 30/40 remix - but increased the effort to 104%. The intervals were hard work but manageable. Today I started with a twenty minute session on the rower, eight efforts of 30s hard, 1 minute recovery. Then it was straight onto the bike for a thirty minute workout - and it was bloody hard work. I had to ease back the session effort in the last section as I was dying on my pedals.
Monday, August 10, 2020
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
Saturday, August 08, 2020
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.