Well, not quite, but gods, it was much harder today. Same program, but nothing like the same experience. HCLRs were 175/184, so okay, but almost everything else was 5-10RPM lower than Tuesday. The one exception was the second PG+8 RS, and that only because on Tuesday I pulled my foot out of the pedal!
It's interesting to postulate why - was it recovery, was it the lack of food (I trained at 17:30 or so and hadn't eaten since 11ish,) the lack of preparation since I only decided to do it rather than race tomorrow night at the last minute, the lack of a cycling jersey, or the addition of my HRM which I finally found and so distracted me? The full moon? Who knows. I know that I'm tired!
Brief stats here.
Showing posts with label RGRS. Show all posts
Showing posts with label RGRS. Show all posts
14 July 2011
12 July 2011
Bucket? Who needs a bucket?
This was supposed to be a bucket session, but it felt okay to me - I could even walk afterwards! Well, shortlyish afterwards, anyway. Perhaps I didn't go hard enough...
:00 E1
:05 2 x 6s HCLR:1
:10 2 x 7s PG+8" SS L,R:3
:16 2 x 6s PG+8" RS (40):3
:25 20s RG SS (race leg)
:32 20s RG RS (80) (10s reverse splits)
:39 30s PG+4" RS (10s reverse splits)
:45 1 x 35s HCLR R/up (10, 10, 15) 100, 130, 150+
HCLRs were a bit better - 184 and 180 (Garmin reckons 201, but I'm quite sure that's not right!) The PG standing and rolling starts were good - best of 164 for the right-leg standing start, and 156/158 otherwise - last one was only 150 because my left foot pulled out of the pedal after about 5 seconds - not something I want to happen on a track bike! I'll have a good look at it before Friday, might just need adjusting.
The RG (53x14 versus 53x15) SS felt good - again, pulled out of the pedal after a few seconds, but slotted back in and kept going up to 25s to compensate - hit a high of 153 and slowly decayed, but still above 130RPM by the end of the 25 seconds, so happy with that. The 20s RS reverse split I had to guess at an effort level, and so worked up to between 115 and 120 for the first 10s, then above 130 for the second 10s. I managed that okay, but felt that I probably could have aimed a bit higher - perhaps I should try for ~125 and then ~135 for Thursday's session.
The 30s PG reverse split thingie I decided to try to continually increase effort, rather than trying to hold a level - so I went for 100 increasing to 110ish, then increasing to 120ish, then basically sprinting as hard as possible to as high as possible for the last 10s - as opposed to jumping as hard as possible and then holding. That saw me hit 146, which I'm pretty happy with. Jumping and holding is probably more race relevant, but continually pushing higher to muscle collapse is probably better training. But I still didn't need a bucket!
HCLR rampup again for the third segment I just tried to sprint as hard as possible, and got up to 174 and was possibly slightly smoother - it's hard to tell. With the lack of resistance, around 130 is almost the hardest point, because I end up bouncing around a bit if I don't make a big effort not to. After that, I probably bounce around just as much, but I'm working too hard to notice!
Overall a good session. Some good numbers (including 3 of 70km/hr+) and felt good even in the longer efforts - of course, none of them were 40s, which helps! Brief stats here.
:00 E1
:05 2 x 6s HCLR:1
:10 2 x 7s PG+8" SS L,R:3
:16 2 x 6s PG+8" RS (40):3
:25 20s RG SS (race leg)
:32 20s RG RS (80) (10s reverse splits)
:39 30s PG+4" RS (10s reverse splits)
:45 1 x 35s HCLR R/up (10, 10, 15) 100, 130, 150+
HCLRs were a bit better - 184 and 180 (Garmin reckons 201, but I'm quite sure that's not right!) The PG standing and rolling starts were good - best of 164 for the right-leg standing start, and 156/158 otherwise - last one was only 150 because my left foot pulled out of the pedal after about 5 seconds - not something I want to happen on a track bike! I'll have a good look at it before Friday, might just need adjusting.
The RG (53x14 versus 53x15) SS felt good - again, pulled out of the pedal after a few seconds, but slotted back in and kept going up to 25s to compensate - hit a high of 153 and slowly decayed, but still above 130RPM by the end of the 25 seconds, so happy with that. The 20s RS reverse split I had to guess at an effort level, and so worked up to between 115 and 120 for the first 10s, then above 130 for the second 10s. I managed that okay, but felt that I probably could have aimed a bit higher - perhaps I should try for ~125 and then ~135 for Thursday's session.
The 30s PG reverse split thingie I decided to try to continually increase effort, rather than trying to hold a level - so I went for 100 increasing to 110ish, then increasing to 120ish, then basically sprinting as hard as possible to as high as possible for the last 10s - as opposed to jumping as hard as possible and then holding. That saw me hit 146, which I'm pretty happy with. Jumping and holding is probably more race relevant, but continually pushing higher to muscle collapse is probably better training. But I still didn't need a bucket!
HCLR rampup again for the third segment I just tried to sprint as hard as possible, and got up to 174 and was possibly slightly smoother - it's hard to tell. With the lack of resistance, around 130 is almost the hardest point, because I end up bouncing around a bit if I don't make a big effort not to. After that, I probably bounce around just as much, but I'm working too hard to notice!
Overall a good session. Some good numbers (including 3 of 70km/hr+) and felt good even in the longer efforts - of course, none of them were 40s, which helps! Brief stats here.
17 May 2011
How high can you spin? PG Recalibration
Or, in my case, PG calibration; prior to this session I was only guessing that my 'power gear' for this bike/trainer combination was 53x17. And you know what? I was right!
This session was all about cadence, and lots of it! Every two minutes was an 8 second sprint at increasingly difficult gear ratios. The goal was to go as hard as possible for that 8 seconds, and find the ratio at which you couldn't quite get to 160RPM. My results were as follows... oh, and to be honest, once I'd gotten above 160 I didn't really try to go much higher...
First, warmup with 2x6s HCLR:1 = 176/175 (39x25, 41")
39x21 (48.8") = 167
39x19 (53.9") = 166
53x23 (60.6") = 162
39x16 (64.1") = 163
39x15 (68.3") = 160
53x19 (73.3") = 163
53x17 (81.9") = 155
39x12 (85.4") = 148
So 53x17 is the gear that I can't quite get to 160RPM on at the moment. Score for random guessing backed up by a little bit of rationalising! But the fun wasn't finished there - oh no! I tried to continue the next part on my road bike, but the chain kept coming off not only on the standing starts, but on the rolling ones, too. So I swapped to the track bike, which makes comparisons invalid because it has a smaller tyre diameter (it's a 20mm versus the 23mm width of the roadie) and hence lower resistance, and because of the different dynamics of the fixed wheel. But I got the exercises done, even if the BG (99.7")wasn't quite as big (116.1") as it should have been...
2x6s BG(99.7")SS (L,R seated):2 = 155/143
2x8s RG(99.7")RS (40, seated):2 = 151/154
PG(86.4") r/up (6:100, 6:130, 6:max) = 152
So. HCLR a little higher than last week, found out my PG, and hit what felt like a good number in the PG ramp-up. And sweated out several litres of sweat, leaving me pure and cleansed. Or something.
Brief stats here.
This session was all about cadence, and lots of it! Every two minutes was an 8 second sprint at increasingly difficult gear ratios. The goal was to go as hard as possible for that 8 seconds, and find the ratio at which you couldn't quite get to 160RPM. My results were as follows... oh, and to be honest, once I'd gotten above 160 I didn't really try to go much higher...
First, warmup with 2x6s HCLR:1 = 176/175 (39x25, 41")
39x21 (48.8") = 167
39x19 (53.9") = 166
53x23 (60.6") = 162
39x16 (64.1") = 163
39x15 (68.3") = 160
53x19 (73.3") = 163
53x17 (81.9") = 155
39x12 (85.4") = 148
So 53x17 is the gear that I can't quite get to 160RPM on at the moment. Score for random guessing backed up by a little bit of rationalising! But the fun wasn't finished there - oh no! I tried to continue the next part on my road bike, but the chain kept coming off not only on the standing starts, but on the rolling ones, too. So I swapped to the track bike, which makes comparisons invalid because it has a smaller tyre diameter (it's a 20mm versus the 23mm width of the roadie) and hence lower resistance, and because of the different dynamics of the fixed wheel. But I got the exercises done, even if the BG (99.7")wasn't quite as big (116.1") as it should have been...
2x6s BG(99.7")SS (L,R seated):2 = 155/143
2x8s RG(99.7")RS (40, seated):2 = 151/154
PG(86.4") r/up (6:100, 6:130, 6:max) = 152
So. HCLR a little higher than last week, found out my PG, and hit what felt like a good number in the PG ramp-up. And sweated out several litres of sweat, leaving me pure and cleansed. Or something.
Brief stats here.
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