May 2010 Training
Last month didn't go too well so all I can aim for this month is to do better.
1...........30 minutes on trainer.
2...........42 minutes on trainer. Weather cold and windy.
3...........14.5ks 50 mins hill repeats. Sunny but coldish. Winter is here.Did one more hill rep.Three in all. See comments.
4...........1 hour on trainer. 20mins+20 mins+ 20mins with about 10mins in between.Watched my cadence. See Comments on Cadence.
5...........20 minutes trainer concentrating on cadence. Went to Hastings to see doctors and it was too cold when we came back.
6...........19 kms. good session 4 hill reps. 1hr. 11 mins. Sunny but cold
8...........40+ mins. 0n trainer. Cold and overcast,high cloud.Kept cadence up
9...........21 kms.Cool and overcast,no wind.cadence 82.2 hills 1.5 ks.ea.
10..........20+ minutes on trainer at HR 50-60%of max.
11..........30 mins........do. Good weather today but cooled down soon after lunch.
14..........14.5 ks........49mins Three hill repeats.cadence 72.Max HR 155
16..........19ks. Otane cool sunny/overcast. Little wind.
18..........20ks. Five hill reps. cold and overcast.Did them slower. 1hr.18mins cadence 73
20..........13ks.Two longer hills. cold and overcast.Should have done more but it was getting dark.
21..........30 mins on trainer. Rain. Watched Tour of California. Saw Armstrong fall off his bike. Also news about Landis, Armstrong and doping.Nothing would surprise me.
22..........14 ks. Two long hill and one short in between. sunny and coldish.faster time on long hills than last time.
23.........40 mins on trainer. concentrating on cadence Av. 85
24..........16 ks Two hills 2ks eaach.
25.........20 mins on trainer. Sun in the morning rain inthe afternnon.
29.........20 mins on trainer
30.........8.5ks Tried outnew gear arrangements. Too cold and windy ride much. Did one hill without warming up.
31.........20ks Three long hill reps.Av. cadence 77 New gears are to help me up the last hill in the Round Taupo Challenge.Not sure if they will help or not. Did my best times up the longer hill though and managed three reps.
posted by . @ 6:22 PM
3 Comments
3 Comments:
I am going to try something new. When I use the trainer I get pretty bored after a while. I tried watching a film on Monday but couldn't concentrate enough to follow the story. I think watching sport will be the best. Anyway I am going to ride for as long as I can and then spend time doing something else,potting or just sitting around or whatever,and then do another say 40 mins and perhaps later do another forty mins, giving a total for the day of two hours.I'll see how that works
CADENCE.
From the internet.
'High-cadence pedaling works your cardiovascular system more, but reduces the relative intensity of the leg muscles. The key, then, is pedaling with enough cadence to keep your watts-per-pedal-stroke at a level that your muscles can handle, but at a cadence that will not overload your cardiovascular system. The optimal balance is different for every rider.'
'In technical terms, cycling at a low cadence with great force uses 'fast twitch muscle fibres' while cycling at a high cadence with less force uses 'slow twitch muscle fibres'. Fast twitch muscle fibres use locally stored energy (glycogen in the muscles) that will run out after an extended period of exercise,and tire easily whereas slow twitch uses fat, much more available in the body and much better able to cope with extensive periods of effort.'
As most of the race is just up and down hills it seems useless to train on the flat roads. Maybe just for aerobic improvement at LSD pace but most of the training should be on hills. The race starts of with a 14k hill.I am trying to train every day and not plan rest days. They come anyway.
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