Coaching – Week 23

Sadly that was a very frustrating week.  The ankle has meant no running and as for the trains, well they really did play havoc with the training…

Day 1

20 minute recovery swim

Good early morning swim in the small pool.  I did 728m,  52 lengths *14m @2:46 Pace, 2 more lengths than the week before, which is priomising in terms of overall fitness as the effort levels were the same

Day 2

20 minute easy recovery spin

Nice easy early morning spin out.  Woke me up, nice and controlled and the majority of the effort in Zone 2.

Screenshot 2016-05-22 20.17.25

Intervals: 2km (10km) + 2 x 1km (5km) + 5 x 400m (3km) – 2km @ 10km pace before resting for 2 minutes. 2 x 1km @ 5km pace with 75 seconds to recover between efforts and after. 5 x 400m fast from 45 second recovery.

I was going to move this from Tuesday to Thursday due to the ankle.  I had originally planned to move it to Wednesday and do the bike on Tuesday but train chaos meant a very late arrival home so no training and could not complete on Thursday as the ankle is definitely not right.

Day 3

60 minutes 2 x 10 min threshold [5 spin] + 10 x 2 minutes [1 min] – Bigger turbo session. 2 x 10 minutes at threshold effort from 5 minutes easy spin recovery. The after a further 5 minute spin ride 10 x 2 minute burns in a bigger gear from 60s spin. Don’t destroy yourself on the 2 minute blocks. Just focus on consistent and steady power.

With the 5 minute warm up and warm down this was a little longer than the plan, but I hit this as hard as I could. I was also probably riding frustrated with the ankle as it was no better than the last couple of days.

What I did notice is that my left/right balance was out even on the bike. There was nothing noticeable in my riding, but the power meter was showing 48% left, where as normally I am pretty balanced.

I was aiming to get the HR above 140 in the first 2 threshold sets as I knew I would not be able to get in to my normal Threshold zone. I averaged 137 in the first and 143 in the second. I was pleased with the power outputs at 224 and 230 averages. Even with the warm up and easy recovery I was at 197 average through half an hour. My best for a long time.

For the burn out sessions I was trying for a higher cadence with a higher gear. Given that I was on Zwift it was not always possible to keep the cadence up as hitting the climbs dropped it back.

The ave power across these 10 was 238, so above what I did in the threshold sets. The power did start to drop off during the last few sets, I was putting max effort in to try and keep the power up and consistent, but the penultimate one was down to 220. The max was 251, which was the first one.

Overall pretty pleased. I might need to put in a couple more rides while the ankle is not up to running.

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Day 5

4 x 10 minutes @ threshold [2] – Run the threshold efforts just faster then 10 mile race pace. All from 2 minute recovery.

Another day and another delay.  Even if I had got home on time I would not have been able to run, but I was going to head to the gym instead but as so late back that had to be abandoned as well.

Day 6

90 minute easy run – Trust the pace and keep it easy. Can be slower if needed but don’t push faster.

Replacement for the run.  Not sure I would run 100m at the moment, let alone for 1 1/2 hours.  Given that I replaced it with a turbo session where I tried to get the similar amount of effort on the ride that I would have done on a run.  Mainly zone 2 with a few pushes.  The power was good but I got interrupted by a delivery which knocked it down a bit and a last 10 minutes or so warming down also brought it down.

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Day 7

50 miles but don’t force the pace on the bike. We are getting our power and top end fitness from mid week turbo sessions and run session. Do though include several longer climbs.

Not totally sure where this came from, but that felt the best ride I have done for a very long time. I was feeling strong all the way round, even 2 1/2 hours in I was feeling really good and able to push on.

I probably chased the 50 miles in 3 hour mark a bit, but by no means full bore. Very pleased to have passed that point in 3:00:15. I also managed to do my fastest 40km ride, not bad as it was within an 80km ride. Even better was that it was the second 40km, which shows I was still feeling good. The terrain was better for quick riding in the second half, but there were a couple of navigation issues which slowed me down a bit.

I definitely met the requirement for several longer climbs, with one stretch of about 5 miles being up hill, very long! The start was also pretty much uphill after the first 2 miles. The long drag was 8km at an average of 2% gradient (which had a couple of downs) at an average speed of 23kph.

Again, without trying too, I put in some good PB’s at the beginning of the ride, on what is a fairly tough section.

Also PB’d on the last section scoming back towards home a long drag on the flat and a fast down hill at the end, including having to brake a bit because a car pulled out and I was already doing the speed limit!

This was my second fastest road ride ever, but on a lot longer distance. It was also my 3rd longest road ride, but so much quicker than the others, with more climbing.

Overall, very pleased and has helped with the confidence on the Ride 100. The only down side being that even on the bike the ankle hurt a bit when I stood on the pedals and put the power through.

The pre ride selfie modelling the One Pro Cycling kit, which as a founder member I am very pleased to have

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The Current Week

A week that started very frsutratingly with the ankle and the lack of ability of the trains to deliver me home at a reasonable time, turned in to a positive one with my best ride for a long time, if not ever.

Screenshot 2016-05-22 19.54.24

8 Week Rolling Summary

Screenshot 2016-05-22 19.54.48Screenshot 2016-05-22 19.55.13

Monthly Summary – 2016

Screenshot 2016-05-22 19.55.35

Monthly Summary – Annual Rolling

Screenshot 2016-05-22 19.56.35

Day to Day Summary – 2016

Screenshot 2016-05-22 19.55.46

Author: The Mr Smith

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

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