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 2 workout 1

Yeah – strange I know, but the first day was a scheduled day off…  presumably to let you sit and read what you’re getting yourself into, then shit yourself.

Actually, it’s not THAT bad, it’s basically a fairly gentle Century Ride Builder program – the basic workouts are scheduled pretty “hard and fast” with the week commencing on a Tuesday (yes, I know,I know…) with a rest day, followed by a base session Wednesday, a gap on Thursday, and another base on Friday, gap Saturday, long ride Sunday and recovery ride Monday.   The distance and duration of these rides basically ramp up for the next 8 weeks.   Along with these static rides, there are a few “discretionary” sessions – once a month, there’s a FTP test to drop in, ideally on one of the “gap” days, and also a number of higher intensity sessions, again of rising training stress which are more specific to the Turbo – so, to make the most of outdoor riding, if it’s poor weather on a “base session” day, it’s okay to “nudge” the base onwards to the gap day, just making sure that there’s never more than 3 days consecutive of riding.    It sounds a bit messy, but it’s the only kind of plan that’ll work for me, a reactive one…

Here’s hoping the weather is relatively kind – doing some of the “base” sessions on the Turbo holds little appeal.

Anyhoo – to todays ride…     Strava for it is here – basically, just a 30km ride, trying as hard as possible to keep power at Z4 or under for the duration.    Didn’t QUITE manage it, frankly, it’s a wee bit hilly around here to be able to do that for a big lad – but less than 11 minutes of the 1h33m ride were over the cut-off point, basically just the odd short sharp rise that given how much I weigh, I simply CAN’T get over even in bottom gear without pushing more torque through the cranks than i’m allowed!.

 

Short one again…

Partly due to still not being 100% after the headcold, and partly because it was blowing 15mph winds gusting to double that…   went out for the simple reason it wasn’t raining, because at this time of year, frankly – that’s a good enough reason.

Strava for the ride is here.

The power figures pretty much explain what the weather was like – 24% of the ride in Threshold or above… and still only getting barely above 20kph as an overall average…

Here’s hoping the more frequent riding has a positive effect on the scales tomorrow….

Outside, Wind in my Hair…

… snot rockets flying all around.   Actually felt up to riding outside today, and I’m glad I did.   Was still pretty windy – just concentrated on keeping the HR under check and not getting too far out of breath on things.   Surprisingly, the power figures came out pretty well – maybe the rest over christmas has given me a chance to regroup a bit, and if I can just shake the dreaded lurgie before that takes the edge off things again I may be coming into the early season on a bit of an up…

In other news, I also got a bit of training related Schwagg from the UPS man today…

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

Should be …  Interesting, trying to match cadence with “das panzerwagen”…

Finally…

… the rain stopped and I could get out today.   Nothing spectacular, but I think that the cabin fever from yesterday resulted in me going a little Banzai…    turned into a pretty hard tempo to threshold session, as borne out by the figures fron the Garmin…   TSS 118.7 IF 0.923 VI 1.105 – Tough ride, hope they’re not ALL going to hurt this much in 2014!

Strava for this one is here