training log
- Thread starter cyclightning
- Start date
April 15th, 2014
gym bike
475 W 3 minutes
2 minutes 140 W
1 minute 500 W
3 minutes 125 W
1 minute 500 W
short workout
down with severe cold and minimum training over next 2-4 days
gym bike
475 W 3 minutes
2 minutes 140 W
1 minute 500 W
3 minutes 125 W
1 minute 500 W
short workout
down with severe cold and minimum training over next 2-4 days
April 16th, 2014
cold may be an allergy
8-9 C with 2 shirts and a light full sleeved jersey and bib pants
group ride 65 km 2 hrs 20 minutes - 5 riders - was up at the front almost all the time.
April 17th, 2014
gym bike 15 min warmup at 135 W
1:40 485 W
1 minute 100 W
1:30 500 W
2 minutes 30 sec 100 W
1:30 500 W
out on standard road bike with water bottle- 11 C and sunny and dry, and direct tailwind/headwind at 15-18 kph avg
had a section of headwind at 24-25 kph average but only 1.5 km long
racing clincher front and heavy and high rr rear tyre
riding with spandex tights, an undershirt and a short sleeved cycling jersey and a full time trial helmet (Bell Meteor II) in correct position
57.7 km in 2 hrs 2 minutes, 26 km highway and 32 km city bike paths and city streets, 400 m vertical - had a longer section of slow riding and almost fell off my bike when another cyclist proceeded left and slowed down to a near stop in front of me, slowed down for 1 km section to drink
maximum speed was 64 km/h down a 500 meter section of highway hill at 5.5% gradient max and tailwind, on same section up at 21.5 kph headwind - took 2 other 4% 1 km long hills at 27 kph constant with tailwind
took some grit and rocks in the face from a passing semi truck on the highway
riding at 88% and 85% of a good aerodynamic position (arms in and bent with shoulders and head down is good position but not good for spotting and reacting to road debris)
cold may be an allergy
8-9 C with 2 shirts and a light full sleeved jersey and bib pants
group ride 65 km 2 hrs 20 minutes - 5 riders - was up at the front almost all the time.
April 17th, 2014
gym bike 15 min warmup at 135 W
1:40 485 W
1 minute 100 W
1:30 500 W
2 minutes 30 sec 100 W
1:30 500 W
out on standard road bike with water bottle- 11 C and sunny and dry, and direct tailwind/headwind at 15-18 kph avg
had a section of headwind at 24-25 kph average but only 1.5 km long
racing clincher front and heavy and high rr rear tyre
riding with spandex tights, an undershirt and a short sleeved cycling jersey and a full time trial helmet (Bell Meteor II) in correct position
57.7 km in 2 hrs 2 minutes, 26 km highway and 32 km city bike paths and city streets, 400 m vertical - had a longer section of slow riding and almost fell off my bike when another cyclist proceeded left and slowed down to a near stop in front of me, slowed down for 1 km section to drink
maximum speed was 64 km/h down a 500 meter section of highway hill at 5.5% gradient max and tailwind, on same section up at 21.5 kph headwind - took 2 other 4% 1 km long hills at 27 kph constant with tailwind
took some grit and rocks in the face from a passing semi truck on the highway
riding at 88% and 85% of a good aerodynamic position (arms in and bent with shoulders and head down is good position but not good for spotting and reacting to road debris)
April 20th, 2014
13 C and sunny
on a country commuter bike
50 minute 20 km ride on dirt roads and highway with a short 400 m long 10-20% hill that I walked up. It had ruts and was muddy.
75% of max power
Happy Easter.
13 C and sunny
on a country commuter bike
50 minute 20 km ride on dirt roads and highway with a short 400 m long 10-20% hill that I walked up. It had ruts and was muddy.
75% of max power
Happy Easter.
April 22nd, 2014
14 C and sunny, spandex pants and short-sleeved jersey, full TT helmet
rear tyre is still a heavy training tyre
wind was somewhat cross-wind and avg 25-26 kph
14 km MTB and
54 km road bike, 26 km highway and 28 km bike paths - 2 hrs 10 minutes - rear tyre was leaking slowly all the way from the start. 5 bar at turnaround and down way low last 7 km. Max speed was 60 kph
85% effort on highway - felt pretty powerful
14 C and sunny, spandex pants and short-sleeved jersey, full TT helmet
rear tyre is still a heavy training tyre
wind was somewhat cross-wind and avg 25-26 kph
14 km MTB and
54 km road bike, 26 km highway and 28 km bike paths - 2 hrs 10 minutes - rear tyre was leaking slowly all the way from the start. 5 bar at turnaround and down way low last 7 km. Max speed was 60 kph
85% effort on highway - felt pretty powerful
April 23rd, 2014
20 km MTB at low power, 30% effort
cold outside and I'm changing training to 1 day hard 1 day easy with the easy being less than 40-60% max effort and less than 40 km long
continuing 6-7 days a week training
hard rides will become longer, near 100 km or maybe even 200 km as group rides start up
20 km MTB at low power, 30% effort
cold outside and I'm changing training to 1 day hard 1 day easy with the easy being less than 40-60% max effort and less than 40 km long
continuing 6-7 days a week training
hard rides will become longer, near 100 km or maybe even 200 km as group rides start up
April 24th, 2014
11-12 C and sunny and dry, wind 14.5 kph average, direct tailwind and headwind on highway
16 km MTB and
57.5 km on standard road bike with water bottle: 26 km highway, 31.5 km on bike paths in city and urban area
1 hr 59 minutes 55 seconds, 87% effort on highway, 3.5 minutes at interval power up hill
85% of optimized aero position (head down makes big difference)
got a timing on highway, 13.3 km in 19 minutes with tailwind and two 1 km long hills of 4%, finishing 40 meters higher at end of section
a bit slower out through city
tight pants and short-sleeved cycling jersey and wearing a full aero helmet
pinned the jersey to reduce any flapping, definitely a difference
body weight up to 76.2 kg after Easter
11-12 C and sunny and dry, wind 14.5 kph average, direct tailwind and headwind on highway
16 km MTB and
57.5 km on standard road bike with water bottle: 26 km highway, 31.5 km on bike paths in city and urban area
1 hr 59 minutes 55 seconds, 87% effort on highway, 3.5 minutes at interval power up hill
85% of optimized aero position (head down makes big difference)
got a timing on highway, 13.3 km in 19 minutes with tailwind and two 1 km long hills of 4%, finishing 40 meters higher at end of section
a bit slower out through city
tight pants and short-sleeved cycling jersey and wearing a full aero helmet
pinned the jersey to reduce any flapping, definitely a difference
body weight up to 76.2 kg after Easter
April 25th, 2014
16 km MTB
nice day so a long ride
14-16 C and wind 9-22 kph average and 25% humidity, wind increased to 22 kph direct headwind causing major fatigue for a 23 km section of the ride
93 km in 3 hrs and 20 minutes, standard road bike and regular helmet with water bottle
42 km on bike paths, 18 km of the ride was at high speed 36-42 kph on highway, effort 85%
of note: dry
16 km MTB
nice day so a long ride
14-16 C and wind 9-22 kph average and 25% humidity, wind increased to 22 kph direct headwind causing major fatigue for a 23 km section of the ride
93 km in 3 hrs and 20 minutes, standard road bike and regular helmet with water bottle
42 km on bike paths, 18 km of the ride was at high speed 36-42 kph on highway, effort 85%
of note: dry
April 26th, 2014 nice weather again 16 C, wearing spandex shorts and a short-sleeved jersey, wind 5-11 kph avg standard road bike and helmet and water bottle, heavy rear training tyre 75 km, 2 hrs and 42 minutes, the first 1:10 was at an easy pace rolling twice through the city after 34 km did a little test did a short 83% effort TT, 5.8 km in 9:25 from a standing start and rolled slowly to a stop in a bus bay, direct headwind 5-8 kph buns burning 1 km into TT up a small hill and then pretty easy last 2.5 km as the road turned down and wind eased off to almost calm two sprints to 55 kph after 60 and 68 km riding, the second sprint into 10 kph headwind weight high 75 kg overall a little fatigued this morning, clearly sore butt and quads ..also 18 km MTB at a slow pace
took a break from cycling, bodyweight up to 76.5 kg
lost a bit of fitness, maybe 5% short to 12% over longer distances
May 7th, 2014
37 km in 1 hr 50 minutes on a heavy commuter bike
May 9th, 2014
20 km at 34 kph average on the road bike, pure highway
full TT helmet
8 C and somewhat heavy clothing with full sleeved jacket
83% effort
May 10th, 2014
9 C, humidity 90%
50 km at 32.1 kph average pure highway but rolled through a town at low speed
wearing full TT helmet which is horrible in high humidity
87% effort
bib pants, t-shirt and floppy cycling jersey
May 11th, 2014
standard bike and regular helmet
bib pants, t shirt and tight cycling jersey
10 C and 80 % humidity
wind 10 kph avg and pretty much direct headwind and tailwind
rear tyre switched to vredestein tricomp race clincher from heavy training tyre
51 km at 33.2 kph average, all highway
78% effort, 82% of good aero position, rode handlebar tops for 7 km
hilly terrain
12 significant hills, 5-7% gradient
1 long hill 2.2 km long and 3% gradient
other hills are total 6 km long
also 2 hills 2.3 km long total and 1.7% gradient
steeper hills at 20-21 kph relaxed and just coasted the downhills
lost a bit of fitness, maybe 5% short to 12% over longer distances
May 7th, 2014
37 km in 1 hr 50 minutes on a heavy commuter bike
May 9th, 2014
20 km at 34 kph average on the road bike, pure highway
full TT helmet
8 C and somewhat heavy clothing with full sleeved jacket
83% effort
May 10th, 2014
9 C, humidity 90%
50 km at 32.1 kph average pure highway but rolled through a town at low speed
wearing full TT helmet which is horrible in high humidity
87% effort
bib pants, t-shirt and floppy cycling jersey
May 11th, 2014
standard bike and regular helmet
bib pants, t shirt and tight cycling jersey
10 C and 80 % humidity
wind 10 kph avg and pretty much direct headwind and tailwind
rear tyre switched to vredestein tricomp race clincher from heavy training tyre
51 km at 33.2 kph average, all highway
78% effort, 82% of good aero position, rode handlebar tops for 7 km
hilly terrain
12 significant hills, 5-7% gradient
1 long hill 2.2 km long and 3% gradient
other hills are total 6 km long
also 2 hills 2.3 km long total and 1.7% gradient
steeper hills at 20-21 kph relaxed and just coasted the downhills
12.5.2014
10 C and light rain, wind direct head tailwind 8-9 kph but eased off as a tailwind to 4kph
wearing bib pants, jersey and full sleeved light jacket and tt helmet
52 km in 1:31.45, 34.0 kph average
same route as yesterday just a bit longer, out and back
85% effort
up the hills just a bit faster this time
harder to ride in near 100% humidity
10 C and light rain, wind direct head tailwind 8-9 kph but eased off as a tailwind to 4kph
wearing bib pants, jersey and full sleeved light jacket and tt helmet
52 km in 1:31.45, 34.0 kph average
same route as yesterday just a bit longer, out and back
85% effort
up the hills just a bit faster this time
harder to ride in near 100% humidity
May 13th, 2014
no cycling
14th May, 2014
pure highway
still some leg soreness and fatigue
same route as last 2 rides just a bit longer, symmetrical out and back ride
standard road bike with racing clinchers front and rear, water bottle, t-shirt, jersey and full sleeved light jacket, bib pants
and full TT helmet
temp 7 C down to 5 C at finish and 55% humidity
55.5 km : 1 hr 37 min 5 seconds, out and back wind absolutely direct headwind and tailwind 7-8 kph avg and quite steady
rode slowly for 1.2 km near turnaround getting some fluid 22 kph
83% effort flats and hills, 35% effort down hills
HR data, 150-153 bpm most of ride mostly higher HR riding into headwind 147 bpm out, 153 bpm back, 156 bpm max
out was 41-42 briefly 45 kph flat , back was 35 kph on flats, could have gone faster with tailwind
up the steeper hills at 23-24 kph, up the flatter hills at 32-34 kph with tailwind, up the flatter hills at 26-31 kph with headwind
relaxed down hills or even just coasting pk 51.5 kph
500 meters of vertical
PB - considering larger drag area with heavier clothing and cold air and quite a few hills
a real hard effort would have a section at 168-170 bpm max
no cycling
14th May, 2014
pure highway
still some leg soreness and fatigue
same route as last 2 rides just a bit longer, symmetrical out and back ride
standard road bike with racing clinchers front and rear, water bottle, t-shirt, jersey and full sleeved light jacket, bib pants
and full TT helmet
temp 7 C down to 5 C at finish and 55% humidity
55.5 km : 1 hr 37 min 5 seconds, out and back wind absolutely direct headwind and tailwind 7-8 kph avg and quite steady
rode slowly for 1.2 km near turnaround getting some fluid 22 kph
83% effort flats and hills, 35% effort down hills
HR data, 150-153 bpm most of ride mostly higher HR riding into headwind 147 bpm out, 153 bpm back, 156 bpm max
out was 41-42 briefly 45 kph flat , back was 35 kph on flats, could have gone faster with tailwind
up the steeper hills at 23-24 kph, up the flatter hills at 32-34 kph with tailwind, up the flatter hills at 26-31 kph with headwind
relaxed down hills or even just coasting pk 51.5 kph
500 meters of vertical
PB - considering larger drag area with heavier clothing and cold air and quite a few hills
a real hard effort would have a section at 168-170 bpm max
May 17th, 2014
sunny, 16-18 C
wind avg 14 kph and pretty much direct headwind and tailwind
bib pants and short sleeved jersey, water bottle, regular helmet
standard road bike, all highway riding
65.75 km, 1:53:40
1.3 km at slow 20 kph for drink
same out and back symmetrical route as before but additional section of flatter highway
Hr about 150-153 const, max 158
charged one hill at 30 kph min speed over top, 6% gradient
up one 700 m hill at 18 kph
535 m of vertical
sunny, 16-18 C
wind avg 14 kph and pretty much direct headwind and tailwind
bib pants and short sleeved jersey, water bottle, regular helmet
standard road bike, all highway riding
65.75 km, 1:53:40
1.3 km at slow 20 kph for drink
same out and back symmetrical route as before but additional section of flatter highway
Hr about 150-153 const, max 158
charged one hill at 30 kph min speed over top, 6% gradient
up one 700 m hill at 18 kph
535 m of vertical
May 18th, 2014
sunny and 20-21 C, dry air, standard road bike, water bottle, shorts and short sleeved thin jersey but shorts were baggy, regular helmet
67.55 km in 1:57:15, wind direct headwind/tailwind 14 kph, got a reversed tailwind for 2 km
85% intensity, varying pace as slow as 29 kph on flat to as much as 50 kph, steady pace up and down hills, slow pace (22 kph) for 1.3 km for liquids
hr typically 154 bpm, hr max was 164
535 m of vertical
sunny and 20-21 C, dry air, standard road bike, water bottle, shorts and short sleeved thin jersey but shorts were baggy, regular helmet
67.55 km in 1:57:15, wind direct headwind/tailwind 14 kph, got a reversed tailwind for 2 km
85% intensity, varying pace as slow as 29 kph on flat to as much as 50 kph, steady pace up and down hills, slow pace (22 kph) for 1.3 km for liquids
hr typically 154 bpm, hr max was 164
535 m of vertical
May 19th, 2014
standard road bike (same setup as yesterday)
sunny 26-23 C, wind headwind 14 kph dropped to tailwind 6-7 kph or even almost calm a few km after turnaround with thunderstorms in area
1 km at 28 kph slow for liquids
97% effort, muscles cramping at end
60.9 km in 1:44:20
510 m of vertical, symmetrical out and back course
standard road bike (same setup as yesterday)
sunny 26-23 C, wind headwind 14 kph dropped to tailwind 6-7 kph or even almost calm a few km after turnaround with thunderstorms in area
1 km at 28 kph slow for liquids
97% effort, muscles cramping at end
60.9 km in 1:44:20
510 m of vertical, symmetrical out and back course
May 21st, 2014
same setup, but wearing a light full sleeved jacket over a cycling jersey and tight full length pants
76.5 km, 2:14:40
82% effort
16-17 C, some light rain, wind 4-8 kph and at good angle so basically no wind
560 m of vertical (up)
3 U turns, pure highway,
same setup, but wearing a light full sleeved jacket over a cycling jersey and tight full length pants
76.5 km, 2:14:40
82% effort
16-17 C, some light rain, wind 4-8 kph and at good angle so basically no wind
560 m of vertical (up)
3 U turns, pure highway,
May 23rd, 2014
same route as previous, standard road bike and water bottle
minimal clothing: spandex shorts and short sleeved jersey, regular helmet
23-24 C, sunny and wind headwind/tailwind 9-6 kph, a little less tailwind than headwind
78.0 km 2:23:25
75% effort, didn't feel spunky today
1 km slow for a drink
dropped the chain twice and slowly rolled to a stop and repositioned it, one complete stop at a stop sign
570 m of rise
same route as previous, standard road bike and water bottle
minimal clothing: spandex shorts and short sleeved jersey, regular helmet
23-24 C, sunny and wind headwind/tailwind 9-6 kph, a little less tailwind than headwind
78.0 km 2:23:25
75% effort, didn't feel spunky today
1 km slow for a drink
dropped the chain twice and slowly rolled to a stop and repositioned it, one complete stop at a stop sign
570 m of rise
May 31st, 2014
66.7 km in 1:58:00
14 C and wearing spandex full length tights and a cycling jersey, standard helmet
headwind 14 kph eased off to a 8 kph tailwind even became a headwind briefly giving me a difficult ride but still managed about the same time
90% effort
570 m of vertical (up)
out and back symmetrical course, all highway
66.7 km in 1:58:00
14 C and wearing spandex full length tights and a cycling jersey, standard helmet
headwind 14 kph eased off to a 8 kph tailwind even became a headwind briefly giving me a difficult ride but still managed about the same time
90% effort
570 m of vertical (up)
out and back symmetrical course, all highway
June 2nd, 2014
70.8 km in 2 hrs and 4 minutes, same setup but wearing a full TT helmet, 85% effort
wind 12 kph head/tail
a little note that 18 km of the ride is on a fairly rough road surface and another 25 km on a somewhat rough surface
570 m of elevation gain
70.8 km in 2 hrs and 4 minutes, same setup but wearing a full TT helmet, 85% effort
wind 12 kph head/tail
a little note that 18 km of the ride is on a fairly rough road surface and another 25 km on a somewhat rough surface
570 m of elevation gain
