So, following on from the last post, where I had three weeks of training left for my first goal of the year, I can proudly announce that my Gold classification at the Puncheur Sportive never happened.
My physical state was not where it should have been because of my frequent falling off of the wagon into the fields of gluttony and sloth, but I wasn't too bad. I could have done the ride and got near or maybe achieve my target time of 4 hours.
It's been a dry winter and I think we actually have a drought, or something official. Something has been announced by some body or other and there water restrictions in place. So with weeks of dry weather, when did it start raining (6am on the day of the ride) and when did it stop raining (2pm on the day of the ride). And it hasn't rained since.
Why didn't I do the ride? Well yes it's the rain. But I have ridden in heavy rain for 100 miles many times. In fact I did the Puncheur in sub-zero temperatures a few years back when the roads had sheets of ice over them and riders were falling like pins. So why this not time.
I think I'm getting soft.
I don't know why I do this riding thing anyway.
Yesterday I rode into London, to Crystal Palace. It was about 30 miles and I shot along and felt great afterwards. I still do. But it doesn't end there does it. I kind of wish that I have done my hard exercise now but this morning I have to think about where can I fit today's exercise/ride in. How hard should it be? (the answer is 'hard'). Should I skip today and do tomorrow.
Monday, March 12, 2012
Saturday, February 11, 2012
3 weeks to get fit
I've a big ride coming up fast and I'm not in the best of shape. After Christmas I was doing well. I had moved onto doing turbo sessions on consecutive days. Quite hard ones. Previously I has rarely done two consecutive days as I had always given myself recovery or lazy time. Its February 11th now and three weeks to go. I'm sure the fat was disappearing. I don't have too much- but its there. Belly, small man-boobs. Small but perfectly formed.
I was doing well. Even if I would do 5 days then nothing for a few. Something in me just said "No, I'm going to give up and eat chocolate".
Last week I gave up again. For an entire week. And there was nothing I could do about it. I ate cakes, biscuits, sweets- the lot. And there was, I think, no guilt.
I tried once or twice to tell myself that I only had 4 weeks left until my first goal of the year. (and I don't have many). But I was happy not to hear myself.
It's Saturday morning - around 5 am I think - and this week began on Monday. It was the week where I got back on track. Monday was so pathetic it was untrue and worrying. No energy, no interest. I probably did 15 minutes if I take out the time dedicated to faffing and farting about. Tuesday was the same. Wednesday was when it started properly. I drank a bottle of Zip fit energy before and a couple during the hour's session and at least I worked. But I was poor.
Well poor was a bit harsh and subjective. I haven't checked the results but my heart rate seemed high, my breathing poor and my power was, at a guess, 5-10% worse. I did lesson 2 of the CTS course.
Thursday wasn't great but it was better.
Yesterday was better too. The legs are fine from the three consecutive sessions but my breathing isn't as good as it was. I'm please about the legs though. So glad I did that work previously. It has made a difference and I'm sure my heart and lungs will recover. I'll probably lose a bit of this excess fat too but. Not if I still eat junk though. Where has my will power gone?
So, three weeks to go and the question is: can I sustain the training. I see two more weeks of full training then a taper in the last week.
I'm going to try to write this log of my efforts in a hope that it might shame me into action.
The things concerning me, or at the very least need addressing are: will I over-train? I need to get in at least one 70-80 mile ride.
- Posted using BlogPress from my iPhone
I was doing well. Even if I would do 5 days then nothing for a few. Something in me just said "No, I'm going to give up and eat chocolate".
Last week I gave up again. For an entire week. And there was nothing I could do about it. I ate cakes, biscuits, sweets- the lot. And there was, I think, no guilt.
I tried once or twice to tell myself that I only had 4 weeks left until my first goal of the year. (and I don't have many). But I was happy not to hear myself.
It's Saturday morning - around 5 am I think - and this week began on Monday. It was the week where I got back on track. Monday was so pathetic it was untrue and worrying. No energy, no interest. I probably did 15 minutes if I take out the time dedicated to faffing and farting about. Tuesday was the same. Wednesday was when it started properly. I drank a bottle of Zip fit energy before and a couple during the hour's session and at least I worked. But I was poor.
Well poor was a bit harsh and subjective. I haven't checked the results but my heart rate seemed high, my breathing poor and my power was, at a guess, 5-10% worse. I did lesson 2 of the CTS course.
Thursday wasn't great but it was better.
Yesterday was better too. The legs are fine from the three consecutive sessions but my breathing isn't as good as it was. I'm please about the legs though. So glad I did that work previously. It has made a difference and I'm sure my heart and lungs will recover. I'll probably lose a bit of this excess fat too but. Not if I still eat junk though. Where has my will power gone?
So, three weeks to go and the question is: can I sustain the training. I see two more weeks of full training then a taper in the last week.
I'm going to try to write this log of my efforts in a hope that it might shame me into action.
The things concerning me, or at the very least need addressing are: will I over-train? I need to get in at least one 70-80 mile ride.
- Posted using BlogPress from my iPhone
Wednesday, February 8, 2012
Cheap and happy
Ooo. I've just tasted my first cup of...
Maybe a cash saving alternative to my Illy.
- Posted using BlogPress from my iPhone
Maybe a cash saving alternative to my Illy.
- Posted using BlogPress from my iPhone
Friday, January 13, 2012
How to turbo train - step one
... get on it and pedal.
This is a brief observation about my turbo training. Some benefits and some of my difficulties with getting on the road.
Strange, but I'm a bit surprised that it's January and I've only just started on the turbo. Previously I had been quite quick onto it. Maybe because I wasn't unemployed then though.
I've been a while out of work and although busy at home I have been trying to get out on the bike most days. But I just couldn't do it consitently. I've wrapped up warm against the gloom and cold of winter and usually, really enjoyed it. I found it hard to get started but once going I loved it. Another problem was that I would do a max of 2 hours and I would go flat out. I couldn't ride at an endurance pace, or at a tempo pace.
Quite soon though I found that I fell into a pattern of going for a ride and loving it. Next day, buoyed with the satisfaction of the previous charge, I would go out again. And then again the next. Then it might rain, or I'd convince myself that I should have an easy day, or perhaps I'd leave it too late to get out. Then I wouldn't ride. And the same the next day too. I seemed to be riding, riding, riding, then a week or 5 days off.
After 5 days off my legs begin to feel a bit achy. They need some action. But with my history of pathetic knees I didn't want to rush out and blast away with a hard ride. So I'd take it easy for a bit, and before I knew it I was pushing it hard again. Recently though I had another idea. The faithful turbo.
The beauty of it seems to be the speed with which I can get riding. From idea, to on the bike is 15 mins. If I want to get out on the road, it seems that from idea to on the bike is an hour or more. Why is that? Is it just me? Bottles, food, clothes, loo, pump, mixing drink, change the shirt, additional layer, which gloves, how cold is it, what's the wind like, different layer...
What has been good with the turbo trainer this time is that I have have been doing it daily. In previous winters I have used it every other day because it wrecked my legs so much. This time though I have drunk plenty of energy drink, eaten well after the session and during the day, and ensured I have had reasonable protein input. I've been doing the CTS sessions every day, plus some of my own now for over a week. It's been excellent.
I am convinced I am improving. I think in another post I'll write about the CTS DVDs, but suffice to say that they are a very good motivational tool and practical aid. Get the power ranges sorted out, then they go through a bit of leg strengthening and muscular endurance sessions. Id did these a few times and the legs soon felt stronger. Then it's onto the sessions that seem to work on the Tempo range and Steady State range. That's the top end of the aerobic range. Training the body to work, still using fats as energy, for longer periods. Usually the pedal cadence is low-ish at around 70rpm. This helps ensure that the load is taken by the muscles rather than the heart and lungs. That's where I am at the moment. I might go back to some leg strengthening and pedal efficiency sessions and work more on the aerobic threshold more.
One very interesting observation. If I look at the charts of my 1 hour or 2 hour on the road there is never a period where my riding has power or heart rate at a constant Tempo or Steady State for 10 or 20 mins. On the turbo I can do this. This is where the big gains will come.
This is a brief observation about my turbo training. Some benefits and some of my difficulties with getting on the road.
Strange, but I'm a bit surprised that it's January and I've only just started on the turbo. Previously I had been quite quick onto it. Maybe because I wasn't unemployed then though.
I've been a while out of work and although busy at home I have been trying to get out on the bike most days. But I just couldn't do it consitently. I've wrapped up warm against the gloom and cold of winter and usually, really enjoyed it. I found it hard to get started but once going I loved it. Another problem was that I would do a max of 2 hours and I would go flat out. I couldn't ride at an endurance pace, or at a tempo pace.
Quite soon though I found that I fell into a pattern of going for a ride and loving it. Next day, buoyed with the satisfaction of the previous charge, I would go out again. And then again the next. Then it might rain, or I'd convince myself that I should have an easy day, or perhaps I'd leave it too late to get out. Then I wouldn't ride. And the same the next day too. I seemed to be riding, riding, riding, then a week or 5 days off.
After 5 days off my legs begin to feel a bit achy. They need some action. But with my history of pathetic knees I didn't want to rush out and blast away with a hard ride. So I'd take it easy for a bit, and before I knew it I was pushing it hard again. Recently though I had another idea. The faithful turbo.
The beauty of it seems to be the speed with which I can get riding. From idea, to on the bike is 15 mins. If I want to get out on the road, it seems that from idea to on the bike is an hour or more. Why is that? Is it just me? Bottles, food, clothes, loo, pump, mixing drink, change the shirt, additional layer, which gloves, how cold is it, what's the wind like, different layer...
What has been good with the turbo trainer this time is that I have have been doing it daily. In previous winters I have used it every other day because it wrecked my legs so much. This time though I have drunk plenty of energy drink, eaten well after the session and during the day, and ensured I have had reasonable protein input. I've been doing the CTS sessions every day, plus some of my own now for over a week. It's been excellent.
I am convinced I am improving. I think in another post I'll write about the CTS DVDs, but suffice to say that they are a very good motivational tool and practical aid. Get the power ranges sorted out, then they go through a bit of leg strengthening and muscular endurance sessions. Id did these a few times and the legs soon felt stronger. Then it's onto the sessions that seem to work on the Tempo range and Steady State range. That's the top end of the aerobic range. Training the body to work, still using fats as energy, for longer periods. Usually the pedal cadence is low-ish at around 70rpm. This helps ensure that the load is taken by the muscles rather than the heart and lungs. That's where I am at the moment. I might go back to some leg strengthening and pedal efficiency sessions and work more on the aerobic threshold more.
One very interesting observation. If I look at the charts of my 1 hour or 2 hour on the road there is never a period where my riding has power or heart rate at a constant Tempo or Steady State for 10 or 20 mins. On the turbo I can do this. This is where the big gains will come.
Bought an Isla 700
In the end I didn't buy a second hand bike for my son. We went for new.
It arrived quickly in a big cardboard box and seems good. Screw the pedals in, straighten the handlebars and away.
It's a bit of an extravagance really because my son (aged 11) has only just started Cyclocross at a very fun level.
It was a success on the first competition as the course was longer than the first course he competed on. His little Trek mountain bike wouldn't have got up to speed I don't think and he was reluctant to change gear on the Trek as it was a bit clunky.
It's not the lightest of bikes but it's ok. I feel a bit guilty that he has to have a bike that is twice as heavy as mine, but it'll do him good I'm sure.
The cantilever brakes are good and strong with lot's of clearance for the muck. I put on a pair of magic pro wheels that I had made with Shimano 105 hubs. They're a bit lighter and better than the wheels that came with the bike, but not too much lighter. I did splash out on some nice cross tyres though from Chain Reaction.
It arrived quickly in a big cardboard box and seems good. Screw the pedals in, straighten the handlebars and away.
It's a bit of an extravagance really because my son (aged 11) has only just started Cyclocross at a very fun level.
It was a success on the first competition as the course was longer than the first course he competed on. His little Trek mountain bike wouldn't have got up to speed I don't think and he was reluctant to change gear on the Trek as it was a bit clunky.
It's not the lightest of bikes but it's ok. I feel a bit guilty that he has to have a bike that is twice as heavy as mine, but it'll do him good I'm sure.
The cantilever brakes are good and strong with lot's of clearance for the muck. I put on a pair of magic pro wheels that I had made with Shimano 105 hubs. They're a bit lighter and better than the wheels that came with the bike, but not too much lighter. I did splash out on some nice cross tyres though from Chain Reaction.
Tuesday, November 8, 2011
Islabike Luath 700 small - hold their price well
Ebay doesn't seem to be the place for a margin when it comes to Islabike, 700 small. I'm new to Ebay, so maybe it's hard to get bargain anyway. But I bid for one, with my limit at around £300. It was a 5 year old bike, a bit scruffy.
It sold for nearly £400.
A new bike today will cost £499.
3 years ago the bike would have cost around £399!
5 years ago probably cost even less.
It sold for nearly £400.
A new bike today will cost £499.
3 years ago the bike would have cost around £399!
5 years ago probably cost even less.
Thursday, November 3, 2011
Gears suddenly not changing correctly any more.
The rear derailleur started to be sluggish in changing. It would click, click click then eventually go to the cog. I had checked the chain condition a few weeks back and it was ok but I checked it again and sure enough it was stretched a bit too much so I changed it. As I have had three chains on the cassette I changed the cassette too.
But with the new chain and cassette, gear changing was way out. I adjusted it with the screw adjuster on the cable but that was no good.
When this happens, or when the gear changes are good in the outside cogs but not in the middle cogs, check the cable.
Undo the cable on the derailleur and slacken it all the way up to the brake shifter. Click the shifters into the position that would bring it into the small cog on the cassette and push the cable inner wire through the shifter. You may well see that the abrasion on the wire has caused it to fray breaking some of the strands. This will result in the remaining strands to stretch, thus giving the inaccurate and intermittent gear shifting.
This was a bit of a pain really.
I had taken a couple of days off of the bike for one reason or another, and so now I couldn't use it. It would be quite painful getting stuck in the hard gear and getting home. So I improvised a turbo session in only the manly gear.
You've got to be careful using this gearing for a turbo session if you have suspect knees. It puts a lot of stress on them. So I warmed up easily for 5 to 10 mins, and then did a moderate session. If you push at a slow cadence with moderate pressure, the muscles will soon get a good workout even if the heart rate stays lower than usual.
Dancing out of the saddle was good too, for 5 or 10 mins. Again the HR seemed lower than a full out session but the muscles were enjoying it.
The cable should come tomorrow so I'll be on the road. Thank goodness.
But with the new chain and cassette, gear changing was way out. I adjusted it with the screw adjuster on the cable but that was no good.
When this happens, or when the gear changes are good in the outside cogs but not in the middle cogs, check the cable.
Undo the cable on the derailleur and slacken it all the way up to the brake shifter. Click the shifters into the position that would bring it into the small cog on the cassette and push the cable inner wire through the shifter. You may well see that the abrasion on the wire has caused it to fray breaking some of the strands. This will result in the remaining strands to stretch, thus giving the inaccurate and intermittent gear shifting.
This was a bit of a pain really.
I had taken a couple of days off of the bike for one reason or another, and so now I couldn't use it. It would be quite painful getting stuck in the hard gear and getting home. So I improvised a turbo session in only the manly gear.
You've got to be careful using this gearing for a turbo session if you have suspect knees. It puts a lot of stress on them. So I warmed up easily for 5 to 10 mins, and then did a moderate session. If you push at a slow cadence with moderate pressure, the muscles will soon get a good workout even if the heart rate stays lower than usual.
Dancing out of the saddle was good too, for 5 or 10 mins. Again the HR seemed lower than a full out session but the muscles were enjoying it.
The cable should come tomorrow so I'll be on the road. Thank goodness.
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