The BIG Fortnight - The End

Well it's over and it really caught up with me today. I did 75km on the road but felt a bit flat and my legs were definitely tired. Week 2 was not as successful as Week 1 for a variety of reasons - bike serviceability issues cost me 1 road ride, a hangover cost me 1 turbo session and we had 1 family day out. So only 200km clocked this week but it did include 2 of my 3 key turbo sessions, so it wasn't a complete disaster. Over the 2 weeks I have ridden approx 640km. The family day out was to the Isle of Wight and although no formal training was done we walked a very long way and I was on my feet for some 10 hours, so a bit like an endurance session. That said, I feel confident about Barcelona, and intend to ride the TT bike out on the road a lot more over the next 4 weeks.

One question for the coaches please. I am only planning to taper in the last week, but am unsure what the taper should consist of. I fly to Barca on the Thursday arriving late in the evening and Friday I will collect my bike from Kelda and have a short ride to confirm all is well with it. We are staying in a hotel with good sports facilities so gym bike session on Friday and Saturday are certainly options. I was thinking something along the lines of:
Monday - 3 x 6 mins @ 105% FTP + extended warm up and warm down with periods at recovery and IM race pace.
Tuesday - 90 mins at recovery.
Wednesday - 2 x 20 mins @ 95% FTP.
Thursday - Rest and travel
Friday - Short road ride and gym bike session.
Saturday - Very easy gym bike session, approx 30 mins. Sleep a lot.

What do you think?

The BIG Fortnight - Thursday Week 2

And it was going so well...

Yesterday was a recovery session on the turbo; should have been a road ride but as the Litespeed was off the road the turbo it had to be. No problem. The postie delivered the new cables yesterday (Wednesday) so the plan was to get my turbo session (3 x 20) done this morning and then fit the new cables. Fate, however, had other ideas.

The first problem was a bottle of red wine I consumed last night. I am a complete alcohol lightweight but the effect of a good bottle of red on me was terrible. I had a kingsize hangover this morning that still hasn't fully cleared off. So the turbo session hasn't yet happened, and unless I feel better in the next hour is not likely to either. The second problem occurred hen I was fitting my gear cables. I tried to adjust the downtube adjusters and one came off in my hand; well the top bit did, the threaded bit remained in the frame. BU&&ER! I tried to remove it but it was stuck firm so I took the bike to the bike shop to see if they can sort it. I will get the bike back on Saturday.

So, nothing today and tomorrow it's a family trip to the Isle of Wight on the hovercraft. The kids are looking forward to their first flight (for that is what it is, apparently) and then a trip to a wildlife park.

Best I get some miles in over the weekend then!

Train smart

The BIG Fortnight - Tuesday Week 2

As planned, Monday was a recovery day so just an easy 30 minute spin.

Today, though, was the 6 x 6 minute session. With the improvements I've been showing of late I thought I would up the ante and decided that 340 watts would be a good figure. Bearing in mind that last week I only completed 5 x 330 watts (and that the 5th of these intervals was completed as 3 mins effort 1 min rest, 2 mins effort 1 min rest, 1 min effort) then today's session was going to be a challenge. So, ipod on, progressive warm-up, calibrate turbo, and then I was off.

Let's face it, this is a tough session, both mentally and physically. It is above FTP so you are working hard physically, and 6 minutes is long enough to tax you mentally as well. But I was in the zone and there was no way on earth I was going to be defeated today. By the 5th interval I was hurting a lot and after just one minute of the 6th interval my legs and lungs were begging for mercy, but today there would be none. HTFU was definitely NOT required!

The session was completed and as I cooled down I felt great. The BIG Fortnight has been a massive overload session for me but my body has responded brilliantly and I am astonished at how quickly the power figures are showing significant improvements. I now understand how Sags has been able to drastically cut his TT times following a period of bike specific training.

Tomorrow is supposed to be a 75km road ride but my Litespeed is off the road waiting for new gear cables so it will be an early morning turbo session and probably only for an hour or so.

Train smart folks.

The BIG Fortnight - Sunday Week 1

Saturday was a very easy recovery ride so nothing much to report there. Today, though, was the New Forest Rattler, 79 lumpy miles with the temperature reaching into the 80s and my target was the Gold Standard, which was 4 hours 30 minutes or less. There was a bit of a breeze that made it's presence felt towards the end of the ride but, to be honest, that was the least of my problems. Today was one of those day.

I arrived in good time, registered, met fellow RAF cyclist Barry Johnson and then at 0845 we set off, the 4th group to start. All was well, I was cycling with one other rider and although we had dropped off the head of our 'pack' we were moving swiftly, without too much effort. But after just 10km I started to experience problems with the rear mech not shifting properly, and then it stopped shifting altogether. Everything appeared to be in order but ... nothing. OK, I thought, I could bin the ride but it was a beautiful day so I decided to continue. I could still change the front mech so I had 2 gears (50 x 14 and 34 x 14), and only 120km to go! I hooked up with a group that included 2 guys from Titchfield Terriers cycling club (thanks Hamish and Sparky for helping me along and lending me some tools), that I had met a couple of weeks ago, and I tagged on to the back of them. It reminded me of the days riding with Martin Ball and Sags when I used to get dropped going up hill and then had to work hard on the flats and the downhills to catch up again. So this is what I did for the next 60km - the guys couldn't believe I was hanging on to them while they had a full set of gears. However, at 70km the other gear cable failed in exactly the same manner - how spooky was that? This time, I was stuck in one gear - 34 x 14 - and 32kmh was about the most I could maintain whilst keeping my legs attached to my body. I had no choice but to let the group go and just ride my own pace. For 60km. This was going to be a long day. During this part of the ride I had the opportunity to look around and realise what a beautiful part of the world the New Forest is, especially on such a gorgeous day. Towards the end of the ride, though, the cards that had been stacked against me started to fall in my favour. Firstly, the route had a lot of gradual uphill sections that ideally suited my 34 x 14 gear ratio and so I was no longer losing time to the other riders. And then there was a long section of exposed heathland into a headwind, and again the 34 x 14 was perfect, and now I was overtaking people again - woo hoo!

It's called the New Forest Rattler because there is a sting in the tail - a 25% hill just a couple of km from the finish. With just one gear there was no way I could get up it and had to get off and push. I wasn't alone though, and the others had a full set of gears! Towards the finish and my legs felt really good so worked really hard all the way to the end. The target was sub 4:30 for a Gold Standard finish and despite all my issues I finished in 4 hours 20 minutes. My riding time was 5 minutes less due to one stop to wind in the high gear stop on the rear mech and a quick stop at a feed station for a few mouthfuls of flapjack and a trip behind a tree for 'man business'. I was well chuffed with the time and am reassured that my legs are in good shape for the 112 flat miles in Barcelona. Nutrition was fine (I have a secret fuel supply) and had plenty of energy and strength left at the end. Interestingly, the fully geared Titchfield guys only pulled out 4 minutes on me over the last 60km.

In 3 weeks I have the Southern Sportive - 97 miles criss-crossing the South Downs. Gold Standard will once again be the target and this time I hope to not get lost and have a fully functioning bike; surely I can manage one sportive this year without any dramas? Lets hope so.

Train smart folks. And check your gear cables!

The BIG Fortnight - Friday Week 1

No Sags, that isn't you either!

Today was the session of pain, both mentally and physically, the 40km turbo TT. I woke up feeling a bit lethargic and my legs are beginning to feel the mileage I've put into them so far this week, but after breakfast, a walk along the beach and a strong coffee it was time.

I mentioned yesterday that I was hoping for a good result as PoD has more appropriate gearing for this sort of effort, but it still hurt. A lot! I started off at a sensible pace of approx 310 watts and after 8 minutes flicked it up a gear and was producing about 335 watts. I couldn't sustain this, though, and had to drop it down a gear and back to 310 watts but I found I could recover at this power level (just below FTP) and I was able to put it up a gear after 5 minutes. And this is how the session progressed; 5 minutes at the higher power level and then 5 minutes recovering. With about 8km to go, though, there was no place for recovery, just pain, pain, pain.

At the end I was spent, so spent in fact that I failed to note the average power for the session - what a muppet! I did, though, record the time. And yes, it was another PB. I am really chuffed, coming as it does at the end of a big week. The time? 50.33! Get in there!! Back of the net!!!

Tomorrow will be a very easy day; I was planning 2 hours but it may just be an hour as we will have visitors staying. And then on Sunday it's the New Forest Rattler, and 78 lumpy miles. I hope that DOMS doesn't put in an appearance because I want to feel fresh and strong and am targetting a Gold standard finish. Bring it on!

Train smart folks.

The BIG Fortnight - Thursday Week 1

Are weather forecasters the biggest waste of a salary going? Beyond looking out of the window and telling you what the weather is like right now, they seem unable to forecast the weather with any sort of accuracy, despite all the science and technology available to them. Yesterday, the weather forecast for today was more of the sunshine of Wednesday, so I headed out on the bike this morning dressed for such warm and pleasant temperatures. It was 7.30am so I wasn't too concerned about the overcast sky, but the wind was definitely an issue. I hate cycling in the wind and this was that nasty gusting wind that grabs your front wheel unexpectedly and can drag you across the road. Not to worry, the sun will soon burst through and all will be well. Only it didn't, did it? Oh no, the wind persisted and at one stage the dark clouds threatened to drop their contents on my head, but fortunately it only managed a light shower. Another good ride, though, 74kms in 2:29. The miles are racking up this week, and the legs are feeling good.

Train smart folks.

The BIG Fortnight - Wednesday Week 1

173 km completed so far including 2 interval sessions on the turbo. Out on the road again tomorrow; it looks like the nice weather is here to stay until at least the beginning of next week - yippee! Hopefully will crack the 400km barrier this week - that'll be a first for me.

Leave, Sunshine & Cycling.

Isn't it great - I'm on leave, the sun is shining and I can get out cycling every day. I'm hoping for a couple of big training weeks in prep for Barcelona; so far, so good.

Reconsidering the future...

...of my bikes. Yes, I know I said I was going to sell all of my TT kit and become a dedicated roadie and buy a new Parlee Z4 and just ride sportives, but I'm really looking forward to Quelle Challenge Barcelona now, and a few tweaks to the set-up of PoD (my black Dolan) have improved comfort no end. So I may just keep the TT bike. In which case I will not have sufficient cash to buy a new road bike, so my Litespeed may just get an overhaul. The internet is brilliant for virtual shopping; I really fancy a custom re-spray and then fitting a new groupset (Dura-Ace 7900) and Hed Ardennes wheels. A few upgrades of other components will see the weight down to just 15 pounds - about as light as you need.

But I also want a new widescreen plasma TV... (sorry JC!)

A good week

As Tim 'The Tool Man' Taylor says: "You can never have enough power!"

Just completed by Training Diary for the week and it's been my largest weekly training volume since the first week of June when I completed the Highclere Sportive. This week I managed just over 9 hours of cycling at an average speed of 31.2kmh, that included 2 excellent power sessions on the turbo and a lot of riding at IM target power output (75% of FTP). I need to increase my FTP by about 10 watts to reach my original target FTP for Barcelona, although with 8 weeks to go I am now hopeful that I can reach that target and maybe add another 10 watts or more to it.

It seems that after all my motivational problems of a few weeks ago, things have fallen into place and my head (and more importantly my legs) are 'in the zone'. I have an easier week this week before a 2 week intensive block that includes the 78 mile New Forest Rattler sportive.

Moving away from tri-related things, we have recently purchased one of these (and yes, ours is red!)

It's the Nescafe Dolce Gusto coffee machine and we think it's brilliant. I was a bit concerned at first that it uses the pod system but the coffee is spot-on, and a vast improvement over instant. And it's so simple that even our 8-year old daughter can do it!

Barca Prep Starts in Earnest

Having realised that there is just 8 weeks to QCB I thought I had better dust off the TT bike. So far this year I have ridden The Prince of Darkness for just 20km at the Brize tri so thought I should really get some miles under my belt before I head off to Spain. The easiest way to do this is, of course, to put it on the turbo, so after giving it a quick clean and taking a picture of the bike in IM spec (simply turned the stem upside down to raise the bars a couple of cm) it is now turbo ready (changed the disk for a normal wheel with a proper turbo tyre).

Tomorrow I have a long road ride planned; this will be about 3 hours on my Litespeed depending on how I feel. It's been a good week so far with approx 130 miles of cycling completed, including a couple of nails turbo sessions. Looking forwarad to 2.5 weeks of leave that starts next Thursday evening, when I expect the mileage to properly ramp up.

Train smart folks.

58 days to go...

... to Quelle Challenge Barcelona. I looked at the website today and the countdown reminded me just how quickly this is coming round and yes, I admit I had a few butterflies. Unlike most of you I have done very little competing this year; I raced the Brize Sprint and have done a couple of Sportives and that's it. Hopefully I will be able to keep it all under control come 4th October.

The good news is that they have changed the bke course avoiding the inland loop up the long incline (I will avoid calling it a hill). It's now a straightforward 3-lap course up and down the almost flat-as-a-pancake coast road that will be closed for the event. Fingers crossed for a good ride.

24 hours of lard!

Started last night at the Stokes Bay Festival with plenty of Guiness and The Proclaimers (or Jim McFarlane?). And they were great; a really enjoyable night out.

Today we had an all-you-can-eat buffet in the local Indian restaurant followed by a trip to the cinema to see the latest Harry Potter film along with a bag of liquorice allsorts that only just about survived until after the opening credits. All finished off tonight with a few pear ciders. Best I get out and ride my bike tomorrow then!

Best of luck to those racing IMUK tomorrow - I think you're going to need it.