Coaching – Week 25

This was an up and down week with challenges on the travel front, but ending, again, on a strong note…

Day 1

Easy elliptical 40 minutes

Nice easy elliptical

I pulled this forward from Wednesday due to a new work commitment.

The plan was to do this and then a row before the swim, however, bank holiday Monday meant that the pool had been invaded and I could not get in to do any lengths.

Screenshot 2016-06-06 07.33.04

The extra row was a comfy 10 minutes of just over 2300m.

Screenshot 2016-06-06 07.31.58

Swim – 50/100/200/300/200/100/50

No chance of getting anywhere near the pool today, perils of a bank holiday, millions of kids there!

Day 2

45 minutes with 2 x 20 minutes effort, 5 mins recovery

This was the acitvity originally planned for Thursday, but it had been switched with the day 4 activity due to train problems, which meant no training today.

Day 4

2 x 10, 5 x 2, 8 x 30 – Warm up well. Complete 2 x 10 minutes at threshold from 2 minute easy spin recovery. Then ride easy for 3 minutes. Then 5 x 2 minutes big gear burns. Sustained applied power. From 60s easy spin recovery. Then ride easy for 2-3 minutes before hitting 8 x 30s HARD, 30 sec easy.  The 2 min efforts drop cadence to 60-70 but drive resistance up. 30 sec effort cadence up to 110+ but again highish resistance.

This activity was originally planned for Tuesday, but due to the travel problems it was switched with the lighter turbo session that was planned for today.

Luckily I was working from home so could fit this in and not have any train issues! It was still a stressful day with work and the legs really did not feel like they had much power in them.

10 minutes of warm up and then in to the first threshold. I was trying to push, but not too hard, and could only get up to about 140hr. The effort was there though. The route was mainly on the flat section on Zwift, where as the second block was up the mountain. This got the HR up to just over 140, which is where I wanted it to be.

The average power on them was 231 & 232. OK but not as good as last week.

It was then on to the big gear pushes. As per last week these are tough as they are not my normal style and it took a while to get the gearing sorted out for them. I was focused solely on the cadence and trying to keep in the zone. The power was just going to have to look out for itself. With the exception of the last one the averages were consistent but not high. 253, 253, 235, 250 & 209.

After the brief rest it was the other end of the scale. Luckily I was back on the flat section on Zwift so could focus on getting a big gear. For each block I was in the big ring and spent the first few seconds out of the saddle trying to get on top of the gear. Then it was focused solely on cadence and giving it my max.

The average power across all of these blasts was 346, a peak of 391 and minimum of 324. The variance was probably due to the timing of the start and finish.

Although the legs did not feel it I am pretty pleased with the power outputs on this.

The bike has now gone in for a service and a complete new groupset, which should get everything sorted ahead of the sportive on Sunday. Hopefully this will add to the efficiency of riding. On that point I have noted that when I am putting the power on the balance is definitely move on my right leg. When at slower speed the balance is better. I will try and focus more on the power through the left leg.

Screenshot 2016-06-02 20.53.58Screenshot 2016-06-02 20.54.31

Day 6

45-60 mins – elliptical 4 x 3 minutes + 1,2,3,4,3,2,1 – 4 minutes at threshold type effort, taking 60-90s between each effort. When finished easy for 2-3 minutes before the 1,2,3,4,3,2,1 all hard efforts from 30s recovery.

Just about managed to get the HR up in to the threshold zone. Still struggling to get used to the Vario machine. Good in theory but if you loose rhythm you end up doing steps and things.

I managed to do the hard efforts at a high pace with less power, where as the threshold ones were more power and less pace. According to the machine that was 2.66km, obviously did a lot more effort than the distance shows.

Also, there was a power cut at about 28 minutes, which lost the rhythm and meant I had to stop for a couple of minutes.

Screenshot 2016-06-06 07.36.16

Day 7

Beachy Head Sportive – Long

The full review of the event can be found here but what a great day of cycling.  Definitely not at full maximum, but really pleased with the time.  Just waiting for the official results to come in.  I achieved the fold standard time for the age group, but also beat it for the 18-39 age grouop.  The power outputs are not right on the stats.  I need to check the power meter as I had to quickly reinstall it after the service.

Screenshot 2016-06-05 20.22.44Screenshot 2016-06-05 20.23.07

The Current Week

Again the summaries are focused on the cycling rather than running.  Definitely a good strong end to the week.  I will be looking to average over 17mph on the next event if at all possible!  I also supplemented with some walking, done at a quick pace to try and start to put the ankle to the test ahead of running again.

Screenshot 2016-06-06 10.33.01

8 Week Rolling Summary

Screenshot 2016-06-05 20.24.09Screenshot 2016-06-05 20.24.26

Monthly Summary – 2016

Screenshot 2016-06-05 20.24.49

Monthly Summary – Annual Rolling

Screenshot 2016-06-05 20.25.24

Day to Day Summary – 2016

Screenshot 2016-06-05 20.24.59


Author: The Mr Smith

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

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