Coaching – Week 9

Due to the achilles it was time for something a bit different as running was not possible.  Luckily the coach has given me some alternatives to do and I had to switch things up a little bit.  Can I turbo my way to a half marathon…

Although I had only done 1 run since I came back from travels the achilles is still giving problems.  It was time to go and get it looked at and I went to a physio to see what to do and get some treatment.  First up, no running for a week, so any running sessions either need to be avoided and changed to sessions on the bike, this time of year it is on the turbo.

Day 2

Turbo – 10 mins easy spin + 5 mins threshold effort + 3 x (5 x 30 sec big gear push, 30 sec easy spin). Take 2 mins easy spin between the sets

I was aiming for around zone 7 in terms of power on Garmin or zone 6/7 on Strava, so about 325w for the 30 second big gear pushes.

It has been a while since I have done hard power sessions, hard but managed to complete all the sets without too much drop off through the ride.

It was a bit of kill or cure for the cold that has been lurking, plus I am still trying to get energy levels back, muscles moving and generally trying to sort the old body and mind back in to something usefulScreenshot 2016-02-13 13.40.34

Day 3

30-40 minute easy run, fully conversational

I was scheduled to do a run after the visit to the physio, but on his advice I skipped it.  I did a 30 minute ride on Friday morning to make up a little bit for it.  A nice easy one, although I was putting some effort in the heart rate hardly got up, which is not necessarily a bad thing

Screenshot 2016-02-13 13.44.03

Day 5

Turbo – 2 x 10 minutes @ threshold (5 mins easy) + 10 x 3 minutes hard, 3 minutes steady with no rest

This was effectively the second ride of the day, following the easy session in the morning.

That was a tough session.  The first part, the threshold ones were fine, but then moving in to the hard intervals it was indeed hard!

I nearly jacked it in after half of them, but kept on going.  Although the power levels dropped off in the later intervals, the effort level didn’t.  I was trying to do around 250w for the hard ones, but struggled to keep that level up.  One of the challenges of using ‘Zwift’ is the real life simulation, so you have ups and downs, but that does make it a lot more interesting and easier (mentally) to do.

The biggest challenge was trying not to ease off too much for the steady 3 minutes and there were a few, especially at the beginning, where I did ease a bit too much

Screenshot 2016-02-13 13.50.33

Day 6

30 minute easy spin on turbo

Nice easy spin out, but trying to raise the heart rate more than the session on Friday morning.  No adverse effects following the session the previous night.  I was trying to keep a good high tempo, easy gear, cadence over 100 rpm, which I managed to do with an average of 101

Screenshot 2016-02-13 13.56.04

Day 7

Long Run – 1hr 30 minutes with the final 40 mins to include 4 x 6 minutes @ threshold effort (2 easy)

Due to the achilles I switched this session up to a turbo session, trying to replicate the same sort of effort it would have been running.  My session was:

75 minutes easy with 4 * 10 minutes at threshold with 2 minutes easy and 27 minute easy to take it up to 2 1/2 hours in total, which should equate to about 75km (I wrote that before the session so will see what it turns out to be).

That session was tough, but surprisingly OK at the same time.  I was keeping the threshold intervals at the top end of zone 3 as much as possible and I even added in an extra 10 minutes or so at the same sort of level.  The course I took on Zwift provided a nice flat section so I decided to do the extra at a really good tempo.  I even added a sprint in for the intermediate sprint they have and got a PR on it, which was not bad at 70km.

Double that sort of distance will be required for the Ride London Surrey 100.  The next step in terms of turbo distance will be a 100km, which will be about an extra 45 minutes and I feel I will be able to do it, with slightly less effort on the thresholds.

For the full set of stats (hopefully), this link should take you through to all of the data on Garmin (just be aware I have to amend the distance on their as it does not talk to Zwift so it has to be manually amended

Garmin Activity

My estimation of distance was not bad, just over 75km mark, but it was touch and go and I would not have done it if I had not gone for the extra push after the threshold intervals were complete.  Pleasing to have hit 75 though

Screenshot 2016-02-14 13.44.57

The Current Week

So that was week 9 and not a mile run, but 110 miles completed in virtual rides.  Good amount of effort and time spent training, although the body has not been 100% and not just the ankle.  It has been good to be back on the bike, but it would be great to be back out running.  Riding Zwift definitely helps and I can claim the genuine mileage and climbing, plus riding round the Zwift island or the Richmond world championship course from last year is great mentally.

Screenshot 2016-02-14 14.47.21

8 Week Rolling Summary

Cycling

Screenshot 2016-02-14 14.49.03

All Activities

Screenshot 2016-02-14 14.49.36

Screenshot 2016-02-14 14.49.57

Monthly Summary – 2016

Screenshot 2016-02-14 14.55.24

Screenshot 2016-02-14 14.54.56

Day to Day Summary – 2016

Screenshot 2016-02-14 14.57.31

Screenshot 2016-02-14 14.57.14

Author: The Mr Smith

Photographer, Gourmet, Cook, Oenophile, Traveller, International Athlete, Investor, bit of a Geek and observer of life

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