training log

March 13th, 2014

14 km on MTB and 56 km on road bike with heavy tyres
56 km road bike ride, 2 hrs 6 minutes, 250 m of vertical, half the ride through the city and half on 80-100 km/hr 2 lane highway with a shoulder
felt miserable last half of the ride, all my energy just vanished, it must be because of all the gravel, dirt or sand on the roads and bike paths, plus my legs were a bit sore from yesterday's ride
a semi truck passed me on the highway while I was riding throwing up a mini-tornado of dust and could barely see 20 meters ahead

I'm the only out riding a road bike in these conditions - I must be borderline crazy.

March 14th, 2014

gym bike 25 minutes 125 W - still sore from Wednesday's ride
14 km on MTB

March 15th, 2014

gym bike 25 minutes 150 W
6 km on MTB

March 16th, 2014

15 minute warm-up 160 W
15 minutes with 8 minutes at 355 W - felt tired, not legs but central issues - rest at 100 W
10 minutes - another try at 355 W and stopped at 7 minutes - felt light-headed afterwards, not a good feeling
not feeling energetic
did this too soon after lunch
inner quads are still sore

March 17th, 2014

16 minutes warm-up at 165 W, one sprint to 190 rpm at 300 W
8:15 at 355 W, not feeling great here, although could have gone a few minutes more, 7 minutes at 100 W rest
7:30 at 355 W, felt a bit better

weight's down a bit and still not feeling energetic - but not bad

March 18th, 2014

absolutely no cycling outdoors other than commuting before it warms up to +12 C or so.

15 minutes 170 W warm-up
11:45 at 355 W, felt better - stopped here in keeping with a theme of breaking a full-out long effort into shorter intervals
rest 5 minutes at 100 W
8 minutes at 355 W

weight down to 73.5 kg

March 19th, 2014

gym bike -what else ?
30 minutes at 301 W AP
recovery 4 minutes at 115 W
15 minutes at 304 W AP

not really at best, lost some power after the illness

March 20th, 2014

32:15 315 W AP
3 minutes recovery
6 minutes 315 W - flagging motivation

March 21st, 2014

20 min warm-up 150 W
32:30 323 W AP
15 minute cool down at 125 W

March 22nd, 2014

on the heavy MTB with same winter tyres, solo outdoors, 8 C, wind variable 17-30 kph gust 45 kph
fairly heavy clothing
max speed was 49 km/h briefly in a sprint, rocking !

51 km total ride distance, 23 km section on highway
total ride time about 2 hrs and 10 minutes
timed 29.3 km, 1 hr 19 minutes mostly into a headwind as I didn't get a timing for the whole ride
20 km of that was into a good headwind
one good hill, 1.7km long and 2%-5.2%, speed was 15-21 km/h and into headwind
ride effort : 93% of max

weight down to 72.9-73.0 kg post-ride

major improvement in ride speed, it's a bit strange as my indoor power hasn't improved much
indoors the sweat rate is 4-5 times what it is outdoors so I guess that explains it

March 24th, 2014

9.5 C and wind 15 kph average
14.2 km on MTB in 36:30 and then had two spokes break on the rear wheel and had to roll more slowly to base

March 25th, 2014

road bike, 6.5 C and wind 22-23 kph sustained - standard wheels with heavy training tyres
42.4 km in 1 hr 35 minutes, hilly and several slow sections through built up area on bike paths. 375 m of vertical
Went fast up a 2 km continuous hill with a tailwind
2 layers of clothing on legs, leg warmers and bib pants and three layers on upper body

March 27th, 2014

gym bike

40 minutes at 195 W AP, 8 minutes of that was 255-295 W

March 28th, 2014

gym bike

25 minutes at 160 W AP
20 km on the MTB

March 29th, 2014

road bike with standard wheels and heavy training tyres (high rolling resistance) along with a water bottle
8-9 C and wind 15-20 kph avg
wearing lighter clothing (bib pants, t-shirt and full sleeved light cycling jacket) and also a full time trial helmet (although it was mispositioned)
37 km in hilly, rolling terrain, 1 hr 12 minutes, 31.0 kph average speed, 550 meters of vertical and a lot of short, steep 10-12% hills
down to 17-18 kph on a couple of hills
mostly on 2 lane 80 kph highway with considerable cracked asphalt and road frost heaves and some sand, that's why I didn't go particularly
fast downhill
4 sections with slow speed through intersections and 2 km on bike path
ride maximum speed 61.2 km/h
effort 85-95% up hills and sometimes just coasting down the hills (0-20% of FTP), effort 82% on the flat
felt energetic
14 km after this for a cool-off period

this is easily a better performance than anything I've done before considering the hills

.. and 14 km commuting on the MTB, so 65 km altogether

March 30th, 2014

on the MTB 50.01 km in 1 hr 59:30 , new PB, MTB studded tyres at 80 psi
ride time includes 3 stops at traffic lights so 1 58:30 moving time, I've totally smashed previous
performance
same typical course that I do 23 km in urban area and along bike paths and 27 km on 80-100 km/h two lane highway
highway shoulders now dry and mostly clear of sand or soil
370 meters of vertical, these aren't that steep - mostly 3.5%
+4 C and wind (mostly cross-wind at 25 km/h avg), little direct headwind or tailwind
very light clothing on legs with skin tight lycra tights - no leg warmers - t-shirt, jersey and a bit loose full sleeved jacket
ride intensity 90% of maximum power (estimated by RPE)
felt even better than yesterday, energy level coming up

March 31st, 2014

gym bike

2 hrs 40 minutes, 227 W AP, body weight down to 71.8 kg, new personal best
first 15 minutes at 170 W average, last 1 hr and 45 minutes at 245-255 W
98% effort (estimated by RPE and fatigue level), drank 1 liter of liquid and ate one sports bar
quite fatigued after but legs not heavy ( no significant lactic acid accumulation)
fatigue is from 3 days on a row of heavy training at 85%,90% and 98% of max effort and
weight loss
.. and 14 km on the MTB (slow commute after gym session)

April 1st, 2014

gym bike 20 minutes at 140 W AP
16 km on MTB

April 2nd, 2014

gym bike

45 minutes at 312 W AP
recovery 10 minutes at 100 W
4:30 at 350 W
20 km on MTB at decent pace
long hair again

April 2nd, 2014
in addition..
standard road bike and helmet, 57 km in 2 hrs 5 minutes but was considerably fatigued from the march 31st effort
legs tiring up the hills at 17-25 kph which normally wouldn't tire me
23 km on bike paths and 34 km on highway and windy at 22 km/h average and +5 C, direct headwind/tailwind near entire ride
400 m of vertical

April 3rd, 2014

standard road bike and helmet, a bit lighter clothing (thought it was 8C before I went out)
a bit fatigued, legs are a bit sore (hamstrings, glutes, quads) - body weight is down to 71.8-72 kg (after lunch)
plus 3.5-4 C and wind 22-26 km/h avg
moderate intensity ride at 65%
heavy front tyre changed to Vittoria Open Corsa EVO CX
38.4 km in 1 hr 28 minutes
28 km on bike paths and 10 km on a wide well paved bike path where one can ride pretty fast, direct headwind and tailwind on this section
225 m of vertical
held 30 kph into 5 km section of headwind
got a bit cold out there

April 4th, 2014

3 C, wind 16 kph avg g 35 km/h occasionally and cross-wind or variable
leg warmers, thin pants, t-shirt and light full sleeved jacket, gloves and beanie hat under helmet
58.1 km on road bike in 2 hr 5 minute
front tyre is Vittoria Open Corsa Evo CX rear is heavy Kenda training tyre
35 km on bike paths through downtown/suburbs and 23 km on highway
400 m vertical
had heavy traffic in the city and rode considerably slower in the slow sections
of note : 54 km/h peak up a 3% hill in tailwind, 23 kph continuous up a 1 km 5% gradient with slight headwind (max HR 159 bpm at end of this hill)
29 km/h up a 8% gradient for 300 meters right at end of ride
fairly recovered and then fairly fatigued post-ride
75% overall intensity

14 km on MTB

April 4th, 2014

that was 31 km bike path and 27 km highway, for 58 km total

April 5th, 2014

temp 5-7.5 C
wearing leg warmers and bib pants, a full sleeved shirt and a full sleeved light jacket and
large gloves
wind 20 km/h average gusting to 50 km/h, direct headwind out and tailwind return
standard road bike, front tyre is high performance clincher, rear slow clincher lost some pressure by the time I returned to base - it has a slow leak
62 km, 7 km on bike path and 55 km on highway
1 hr 58 minutes - slow through a small town while drinking water near the turnaround
effort level 93% into headwind and 85% in tailwind
-slightly fatigued prior to ride-
The best I did this same route (TT'ing pretty seriously) was 1 hr 49 minutes last year in excellent weather conditions - low wind and 20 C and very light clothing and racing clinchers
both front and rear
14 km on MTB for 76 km today

April 6th, 2014

slightly fatigued condition, tight and bit sore glutes and quads
bib pants, t-shirt and light full sleeved jacket and light gloves
same route as yesterday, but 2 km detour and then had to turn around as road was unpaved, detour had a nice 400 m long 9% hill
300 m of vertical
64.0 km in 1 hr 56:05, same as before - 2.7 km of route is slow through a small town as I take a little rest before turnaround
effort 88% overall, eased off a bit with tailwind
temp 6 C and wind direct headwind out 1.7 m/s, back wind changed to cross-wind 3.5 m/s
same standard road bike with high performance clincher front and slow clincher rear, rear tube changed to latex
not much slower than my best ride last year with high performance rear clincher and 20 C temp
..and 14 km on MTB for 78 km total today

tomorrow no intense cycling as my legs are getting fatigued

April 7th, 2014

gym bike 120 W 30 minutes
14 km MTB easy pace

April 8th, 2014

gym bike 135 W 30 minutes 1 sprint to 900 W 3 seconds
15 km MTB easy pace
staying indoors until it warms up more outside

April 8th, 2014

gym bike 30 minutes 130 W
15 km MTB

April 9th, 2014

gym bike 30 minutes 145 W
15 km MTB

April 10th, 2014

legs now feeling energetic and weight up a kilo
road bike, same configuration as last but no water bottle
5 C and wind mostly cross-wind at 18-20 kph gusting 35 kph
57.6 km, 26 km highway and 31.6 km city/urban area bike paths
heavy traffic
2 hrs and 25 seconds
77% intensity on highway otherwise much less
325 m of vertical
15 km on MTB - 73 km total