Post what training you have done today

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iLB

Hello there
Location
LONDON
58 miles @ 15 mph nice ride but too many mecanicals :laugh:
 

Brahan

Über Member
Location
West Sussex
Last week Mon-Fri Rode between 20 and 30 miles each day all pretty steady, no hammering yet - work commute.

Friday I took a hilly 35 mile route home. My weight really takes it out of me going up hill so I was probably in the red quite a bit and was knackered when I got home. No turbo this week.

Sunday I rode hard for two hours around Sussex.

I had to drive to work today so I'll hit the turbo tonight and may chuck in a few intervals.

Anyone heard of this:

15 minute warm up

1 minute full out sprint

followed by

4 minutes steady

X 5

It's an absolute killer. I know 4 minutes seems like a long time to recover but I'm in pieces for the first minute, then the next 3 pass really quickly. Not sure if it's too early fot this type of thing but I can't see the harm in trying it out. I'll let you know tomorrow how I got on....
 

Brahan

Über Member
Location
West Sussex
I didn't do the intervals on Monday. I decided to have a full day off the bike and for the first time in weeks I actually slept through the whole night and felt fresh when I woke up. I've been waking up between 2 and 3am quite a lot recently with my heart beating really quickly like it's trying to burst out my chest.

I think I may be overdoing things so the last few day's commutes have just been slow steady affairs but I came off on the ice yesterday and now have a massive bulging bruise on my left thigh/buttock, not to mention one of my bollocks took a right pounding from the frame and is in a very sorry/tender state. Christ, I thought cycling is supposed to be good for you?
 

Bill Gates

Guest
Location
West Sussex
Brahan said:
I didn't do the intervals on Monday. I decided to have a full day off the bike and for the first time in weeks I actually slept through the whole night and felt fresh when I woke up. I've been waking up between 2 and 3am quite a lot recently with my heart beating really quickly like it's trying to burst out my chest.

I think I may be overdoing things so the last few day's commutes have just been slow steady affairs but I came off on the ice yesterday and now have a massive bulging bruise on my left thigh/buttock, not to mention one of my bollocks took a right pounding from the frame and is in a very sorry/tender state. Christ, I thought cycling is supposed to be good for you?

It was only a few days ago that we were discussing the benefits of having a training plan, and as our objectives were similar then I outlined what mine was.

My target races are probably the same as yours, and I'll be getting the hours in on the bike for the next 4 weeks. Maybe throw in some hard efforts of 10 minutes or so during some of the rides and one tempo ride a week on a Saturday when the club riders are on the same roads as me in their groups.

In the first two weeks of March if all goes to plan then I'll do more of the same, and then the last 2 weeks start to do long intervals 2 x weekly on the road or the turbo and reduce the mileage and intensity of the other rides. I plan to start racing in April but won't do any VO2max intervals until then, and use the races as my fast training rides.

By then I'll have finished the gym work to concentrate on the bike training, building up through May to June and then just tick over in the week with easy rides and 1 x short interval session midweek so as to maintain sharpness and keep energy for peak performance at the weekend.


Due to the weather I've managed to get few base miles in but kept up the LT and gym work. Looks as though March will be all base work now with maybe racing put back to mid-end April. However note no VO2max training yet and no riding on roads if dodgy conditions.

At least one day a week should be no training as well. Each ride should have a purpose and form part of an overall strategy. Knocking yourself out on the bike everyday satisfies your conscience re the need tp put in the hard work but is counter productive in the long term.
 

Brahan

Über Member
Location
West Sussex
I was considering a couple of interval sessions to see if it would help in a hilly 23 mile TT I'm doing in a couple of weeks. My 'plan' to use the term loosely (or a copy of your's to be more honest) is still in effect. I commute 5 days and do a club run on Sunday so I'm getting loads of miles in, I just think I need to step off the gas a bit, part of this learning curve I suppose. I can't help but get carried away when I'm on the bike though, it's either faster or further.
 

Bill Gates

Guest
Location
West Sussex
Brahan said:
I was considering a couple of interval sessions to see if it would help in a hilly 23 mile TT I'm doing in a couple of weeks. My 'plan' to use the term loosely (or a copy of your's to be more honest) is still in effect. I commute 5 days and do a club run on Sunday so I'm getting loads of miles in, I just think I need to step off the gas a bit, part of this learning curve I suppose. I can't help but get carried away when I'm on the bike though, it's either faster or further.

VO2max intervals will improve your top end speed; on the other hand it's a long season and building your fitness up to reach a peak involves a lot of preparatory graft, and adequate recovery. Not very exciting to do but will reap great dividends for you later.

My advice would be to treat the race as a training ride rather than as a "must do well" target.
 

Chamfus Flange

Well-Known Member
Location
Woking, Surrey
Been commuting most everyday this february. Made the mistake of believing the forecasters and didn't today. Beautiful sunshine, so went for a run with the dogs of approximately 2 miles.
 

shippers

Senior Member
Location
Sunny Wakefield
About 33 miles through glorious west yorkshire- Wakefield-rothwell-garforth-castleford-pontefract-ackworth-hemsworth-wakefield.

Weather made it a joy. Did the same route in the week and had ice patches forming on my, erm, region. Much better today.
 

iLB

Hello there
Location
LONDON
rest day today, ate some fruit pastilles *yum*, nice lie in and most of the day spent in bed as well :ohmy: 5-6 hour ride tomorrow, first race in under two weeks now!
 
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