Archive for January 2012
As you can see by the map above, tonight’s training session was a tough one. The new LTHR test method involves a seemingly endless series of maximum power sprints into super tight switchbacks. It’s a demanding session, incorporating some very short, sharp climbs to get over the neighbours’ fences, and high speed, tight radius turns under heavy braking before smashing hard out of the saddle into the next one.
It wasn’t easy keeping it up for 30 minutes, but here’s the result:
162 176 (Max 192)
After the early morning in the rain, I stayed up late (11:30), got up at six-ish and rolled the commute with very heavy legs and flatted again on the way home. MTB (heavy legs again) commute on Friday. No riding at all over the weekend. Yesterday (Saturday) I felt heavy, tired and grumpy all day. At one point I sat down on the couch, and tilted my head back. My eyes closed themselves and I felt that thick nap-gravity sucking me down into the leather. Bad news. I closed out the evening with stomach cramps. Some kind of bug. After a big bunch of sleep I thought I’d be good to go, but decided to have a quiet day in the garden.
That makes a bit of a waste of the first week of Build 1, but I shouldn’t be far off settling into a groove.
Up at 5:00 to meet Andrew at REA at 6:00, and then on to meet Jim and Keith at Rosanna Safeway at 6:30.
We rolled out for an extended Mt Pleasant loop under dark skies. Heading up Rosehill Rd Andrew’s chain jammed badly between his cluster and spokes. Heavy drops were beginning to fall by the time he got it working again but we pressed on in good spirits. Within the half our conditions had turned cool and dim but lit with flashes of lightening. The descents weren’t a big ball of fun with hard rain feeling like shot in the face and fuck-all visibility. Although they seem very close to the Pro3 Races in dry conditions, I don’t feel a lot of trust for the Ultremos in the wet.
Jim took us home via Bridge St and Grand Blvd, which is a good return route. Keith picked up a flat somewhere along the line and I did too on the home stretch. By all accounts it should have been a shitty ride but we all had fun and felt good – possibly with the exception of Keith, who was just a little short on experience. Considering the slim sleep and last night’s TT I felt really good.
74.7 km / 673 m / 2:51:03
~89 / 773 / 3:31 including the roll home in soggy britches.
On the trainer,
43:15 (5th from top) 43:14 (4th from top), flywheel pressure at contact + 12 half-turns:
Ride 8km at 5-7bpm below LT (tempo).
Commute: ~ 28 km / ~188 m / ~1:20
Totals for today: ~36km, ~1:46
Good news! Base training has netted me a 1:00 or 1.8 km/h (6.2%) gain in aerobic performance.
Now let the hurting begin.