January Summary by the Numbers

Roadbike

Distance: 507.09 km
Elevation Gain: 4,262 m
Time: 24:50:15 h:m:s
Count: 13 Activities
Avg Power: 199 W

 

Mountainbike

Distance: 48.06 km
Elevation Gain: 341 m
Time: 3:28:07 h:m:s
Count: 2 Activities
Avg Power: 124 W

 

Indoor Riding

Distance: 425.52 km
Elevation Gain: 6,051 m
Time: 14:00:33 h:m:s
Count: 8 Activities
Avg Power: 159 W

Walking

Distance: 55.75 km
Elevation Gain: 808 m
Time: 13:48:11 h:m:s
Count: 6 Activities

Catchup Post

I’ll admit it…  i’ve been more than a bit useless for a while – had a spell where I’d just nothing to say, so stepped away from this blog for a couple of days.

But, I suppose there’s always time for a catch-up post…

23rd January – Indoor Training – Training with Rabobank (part 1 of 2) – strava details here

24th January – 30km of Base – short spin around the usual fish shaped course – Strave here

25th January – A long walk

26th January – rained off for Sunday “big ride” so did a virtual ride in the sun – Cape Argus VR Ride in Sooth Iffrica… – Strava here

27th January – Recovery spin on the MTB – Strava here

28th January – day off completely

29th January – 30km of base

30th January – 33km of base

31st January – a Virtual Reality ride around a flat loop mapped around eggborough, snaith, boothferry and selby.  Strava here

and that was it for January…

 

 

 

Another 30km into the training plan

Week 2 ride 1, 30km Sub Z4 said the masterplan.   30.88km and an average of z3.2 said the Garmin.   Mission Accomplished – though it was 50/50 at one point when it started raining.   But when it stopped 2 minutes later, all was well again and I managed a half decent ride.   It all seems just a little gentle to be honest, but I’m sure it’ll ramp up a bit as the weeks progress…

Strav for todays ride is here.

I’ve also got back into the whole situp and pressups routine again over last couple of days.  Still such pathetically low numbers of each I’m not about to mention them in public, but the numbers are building, little by little.  200 and 100 respectively by easter ??   Who knows.

Training Program Day 6 workout 3

Long Steady Distance was called for today – 80km or more ideally.    Fortunately, the weather was fairly kind to me and I managed to knock in a good solid 88.9km worth.

What surprised me was just how tired I was by the end of it – obviously the Christmas seasonal excesses coupled with a month or two of shorter rides has taken it’s toll.   Not Good.

 

Training Program – Day 4 Workout 2

Intermittent rain meant I didn’t really fancy a outdoor ride today – and I DID have a nice fresh Tacx VR DVD to play with – the T1957.20 – Training with Tony Martin one.

Training with "das panzerwagen"...   Oh dear!

Now, todays ride called for base distance, at no more than Tempo if possible, so there was no way of riding this DVD at full intensity – according to Phil, the guy who filmed it, Tony was pushing something like an average of 260W for the circuit (must have been an easy day for him…) – now, co-incidentally, that’s somewhere near my FTP figure, so, I reckoned that if I rode the loop at a 60% intensity setting, and tried to match cadence, then I should theoretically get something like a sub-tempo workout. Of course, I guess that the schoolboy mistake I made was not figuring in just how much lighter Tony is than I am… hence the ride came out at more like an IF of 0.76 rather than 0.6. Arse. Still, it WAS actually a good sub-2 hour ride, and will provide a “line in the sand” to go for if I have any more 2 hour “Tempo” workouts in the plan coming up. Plus, hopefully, I can also wind up the intensity % and ride against this ride as a virtual opponent I suppose.

It’s a cracking ride though – a rolling ride in the hills around the shore of Lake Konstanz…

TrainingWithTonyMartin

shows a rough outline of the route, and the profile, where

TrainingWithTonyMartin

should give some idea of the workout I got…

Garmin Connect details for this ride are here (the Strava stuff is a bit crap for non-gps logged stuff, and if I add a GPS track to it, I end up showing up in the Strava KoM lists for that ride, which isn’t really cricket, is it ?

In other News, I actually managed to lose 0.7kg this week.  So that’s last weeks pig-out resolved – wonder how long it’ll take to remedy the Christmas Binge ??

 

Training Program Day 3 – optional ride

Decided as the weather was good, to take the option of a 2 hour low intensity ride…   and what better way to keep the thrashing down and the fun levels up but to throw a leg over the MTB for a change – anyway, the old Inbred had been feeling a little neglected…

So, time to get some mud on my tyres and grit between my teeth.   We’ll call it a combined Active recovery and Handling Skills ride, as it was EXTREMELY muddy after last nights downpours!

Ended up being out for 2 1/4 hours of gentle bimbling about, got RENDERD in mud, and amazingly, didn’t fall off once!

Strava (not that this was what it was all about really) for the ride is here