Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[<Tommy>]

I intended to write a small note on here each Sunday just to mark down some stats. But I forgot the very first week! It’s primary aim is so I articulate / take note of what I’m doing on a weekly basis because to be honest I generally don’t. But I’m aware time is ticking so…

Last week started off well with early morning laps of the park. But Tuesday evening I was beginning a get a cold and it kind of got stuck there. So at the end of the week I had a relatively low mileage number around 130 miles I think. Time on the bike was 8hr20min with around 4K ft of climbing.

This week was a bit better on the surface. Still only 160 miles total. But nearly 11hr on the bike. With just under 10k ft of climbing. But in reality the numbers are flattered by my Sunday ride rather than more consistent riding through the 7 days. No racing this week either so missing out on HIIT work.

My target is 14 hours a week minimum. Including one race and at least one virtual climb. I think realistically with such poor weather at the moment, that’s going to be tough. But hopefully that changes soon!

 

[<Tommy>]

When are you off to Majorca @IrishAl? You know lee is heading out there tomorrow? Maybe you cross paths

 

[IrishAl]

I head out on Monday 10th April for 7 days. Mallorca has been getting wall to wall sunshine this past few weeks but that impartial BBC has now showing rain from the day I arrive on their weather app. Looks like ill be packing the wet gear ☹️

Yeah I remember Lee saying he was out there and I think we cross over at some point so hopefully we can arrange a meet up.

This was a reasonable weeks training for me. Scuppered a bit by the fact I was away 2 nights and 3 evenings with work - one short night stop at Dublin airport for a 6am flight and the next night in Brussels for a work related meeting. Much to my disappointment the Brussels hotel didn’t have an exercise bike in its fitness room - 3 treadmills and an elliptical- I tried the elliptical for all of 60 seconds and said fook it and went outdoors for a 30 minute run.

M - 30 min run, 40 min Z1 recovery spin
T - 2 x 18min at threshold
W - 30 minute run
T - 90 minute walk!
F - 4 x 5min Z5 (failed a 5th interval)
S - 90 mins Z2/3 outdoors
S - 3h30 Z2 outdoors with some nice climbs

Weight continues to come off nicely as well. I was worried my couple of day away would’ve put that to ruin but the scales were kind on return.

 

[<Tommy>]

I head out on Monday 10th April for 7 days. Mallorca has been getting wall to wall sunshine this past few weeks but that impartial BBC has now showing rain from the day I arrive on their weather app. Looks like ill be packing the wet gear ☹️

Yeah I remember Lee saying he was out there and I think we cross over at some point so hopefully we can arrange a meet up.

This was a reasonable weeks training for me. Scuppered a bit by the fact I was away 2 nights and 3 evenings with work - one short night stop at Dublin airport for a 6am flight and the next night in Brussels for a work related meeting. Much to my disappointment the Brussels hotel didn’t have an exercise bike in its fitness room - 3 treadmills and an elliptical- I tried the elliptical for all of 60 seconds and said fook it and went outdoors for a 30 minute run.

M - 30 min run, 40 min Z1 recovery spin
T - 2 x 18min at threshold
W - 30 minute run
T - 90 minute walk!
F - 4 x 5min Z5 (failed a 5th interval)
S - 90 mins Z2/3 outdoors
S - 3h30 Z2 outdoors with some nice climbs

Weight continues to come off nicely as well. I was worried my couple of day away would’ve put that to ruin but the scales were kind on return.

View attachment 684083

Well done mate

That weather forecast is annoying… although does the BBC do an hour by hour weather forecast that far in advance Alan? Maybe that rain you’re seeing is only a few minutes worth each day. Fingers crossed that’s the case anyway bud.

 

[Norry1]

I head out on Monday 10th April for 7 days. Mallorca has been getting wall to wall sunshine this past few weeks but that impartial BBC has now showing rain from the day I arrive on their weather app. Looks like ill be packing the wet gear ☹️

Yeah I remember Lee saying he was out there and I think we cross over at some point so hopefully we can arrange a meet up.

This was a reasonable weeks training for me. Scuppered a bit by the fact I was away 2 nights and 3 evenings with work - one short night stop at Dublin airport for a 6am flight and the next night in Brussels for a work related meeting. Much to my disappointment the Brussels hotel didn’t have an exercise bike in its fitness room - 3 treadmills and an elliptical- I tried the elliptical for all of 60 seconds and said fook it and went outdoors for a 30 minute run.

M - 30 min run, 40 min Z1 recovery spin
T - 2 x 18min at threshold
W - 30 minute run
T - 90 minute walk!
F - 4 x 5min Z5 (failed a 5th interval)
S - 90 mins Z2/3 outdoors
S - 3h30 Z2 outdoors with some nice climbs

Weight continues to come off nicely as well. I was worried my couple of day away would’ve put that to ruin but the scales were kind on return.

View attachment 684083

No gym bike probably did you a favour - enforced a day off the bike!

Do you have a fixed riding schedule in Mallorca or will you ride as you feel?

 

[IrishAl]

No gym bike probably did you a favour - enforced a day off the bike!

Do you have a fixed riding schedule in Mallorca or will you ride as you feel?

You’re probably right Martin. I’m free as a bird in Mallorca - no fixed plan - hotel is half board basis so early rise and a good breakfast before it gets too busy. I prefer to get out early and back early if possible for some downtime in the afternoon and evening.

My rough plan is for 2 hilly days then a flat day, easy recovery session midweek, then go for the hills again on the second half. No full rest days planned as such.

I’ve been cycling out there before on 3 or 4 occasions so I’ve a good idea of routes - will definitely take in Soller, Sa Calobra, Coll del Reis, Formentor. Plus a venture inland / eastwards for a flatter day.

I’ve just been on the weather app this morning and it’s actually an improving picture with the rain pushed back toward the end of the holiday so fingers crossed we’ll be grand.

 

[CXRAndy]

Well, 3h 35 min of z2 on the turbo over last few days turned into a bit of a slog. It didn’t help that the Kiss D group ride I started today rode at a pace that put me in tempo power wise for much of the time though my HR stayed in z2. Fitness or fatigue? Bailed to be cautious and actually spend some time with the family and cook Sunday lunch 😁

You should join me Bob on a Sunday for Viking Valhalla ride. 62miles at 1.7-2W/kg.

If you ride with the group leader you get 3hr15 of Z1/2 riding or if they continue with their dropping of the barrier after half way 2hr40 in Z2.

There is a 5 min break if you want it around half way.

Im just getting into these after 2 sessions, need to add a few shorter rides per week and I'll be saddle fit for Dambusters

 

[Norry1]

You’re probably right Martin. I’m free as a bird in Mallorca - no fixed plan - hotel is half board basis so early rise and a good breakfast before it gets too busy. I prefer to get out early and back early if possible for some downtime in the afternoon and evening.

My rough plan is for 2 hilly days then a flat day, easy recovery session midweek, then go for the hills again on the second half. No full rest days planned as such.

I’ve been cycling out there before on 3 or 4 occasions so I’ve a good idea of routes - will definitely take in Soller, Sa Calobra, Coll del Reis, Formentor. Plus a venture inland / eastwards for a flatter day.

I’ve just been on the weather app this morning and it’s actually an improving picture with the rain pushed back toward the end of the holiday so fingers crossed we’ll be grand.

Nice.

I'm off to Calpe in 2 weeks time. My Coach has suggested a 20 hour week with no specific planned efforts - the hills will take care of that. Outline plan is 3hrs, 5 hrs, 1.5hrs cafe ride, 3hrs, 5hrs, 2.5hrs.

I aim for a hard week this week (630TSS) then an easier week (420TSS) before Calpe - and an easy week when I get back.

 

[Norry1]

I intended to write a small note on here each Sunday just to mark down some stats. But I forgot the very first week! It’s primary aim is so I articulate / take note of what I’m doing on a weekly basis because to be honest I generally don’t. But I’m aware time is ticking so…

Last week started off well with early morning laps of the park. But Tuesday evening I was beginning a get a cold and it kind of got stuck there. So at the end of the week I had a relatively low mileage number around 130 miles I think. Time on the bike was 8hr20min with around 4K ft of climbing.

This week was a bit better on the surface. Still only 160 miles total. But nearly 11hr on the bike. With just under 10k ft of climbing. But in reality the numbers are flattered by my Sunday ride rather than more consistent riding through the 7 days. No racing this week either so missing out on HIIT work.

My target is 14 hours a week minimum. Including one race and at least one virtual climb. I think realistically with such poor weather at the moment, that’s going to be tough. But hopefully that changes soon!

Wow, 14 hrs is quite a target. My max this year is about 11hrs and I don't have a job to contend with.

 

[Legs]

I've not ridden outdoors since last autumn, except with the kids. Only in high summer can I really get out for a couple of hours in the evenings, unless I leave Jo with both the boys, which doesn't seem too fair. Fortunately, we've got great countryside on our doorstep so I don't have to 'waste' my cycling time riding out through suburbia or boring flatlands whenever I do get out.

 

[Ming the Merciless]

Wow, 14 hrs is quite a target. My max this year is about 11hrs and I don't have a job to contend with.

Last week 😄 , just under 6 hours planned this week as have event on Sat.

 

[bobinski]

You should join me Bob on a Sunday for Viking Valhalla ride. 62miles at 1.7-2W/kg.

If you ride with the group leader you get 3hr15 of Z1/2 riding or if they continue with their dropping of the barrier after half way 2hr40 in Z2.

There is a 5 min break if you want it around half way.

Im just getting into these after 2 sessions, need to add a few shorter rides per week and I'll be saddle fit for Dambusters

I will have a look Andy but ideally need a 7.30/8am start given i have took etc on Sunday's.

 

[CXRAndy]

I will have a look Andy but ideally need a 7.30/8am start given i have took etc on Sunday's.

They start at 8am Bob

 

[Norry1]

Day off yesterday.

Today I did a 3hr mainly Z2 in glorious sunshine 🌞. I did one max effort up Edge Hill a 5-6 minute Simon Warren climb.

I smashed my 2023 5 min power best, going from 291W to 362W. It is weird how much more power I can put out outdoors especially up hills.

 

[bobinski]

Day off yesterday.

Today I did a 3hr mainly Z2 in glorious sunshine 🌞. I did one max effort up Edge Hill a 5-6 minute Simon Warren climb.

I smashed my 2023 5 min power best, going from 291W to 362W. It is weird how much more power I can put out outdoors especially up hills.

Blooming heck! 👌