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 RGSS. Show all posts
Showing posts with label RGSS. 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.
01 July 2011
Second verse, same as the first...
Same spin program today, and it felt better. Actually, I noticed after the last one that I did actually feel fresher, livelier - once I'd recovered. Today, I felt it almost as soon as I came off the bike! Quite odd. The session itself felt better, though statistically there wasn't much in it really.
The main difference is that I made it all the way through the 40-sec effort, and felt okay. my max cadence was lower, but at 138 it wasn't too disgraceful. Otherwise all of the RS efforts were a few RPM higher than last time, and more consistent - results of 160/160 rather than 159/154. Not too much more to report otherwise, but subjectively, I was much happier with today's spin.
Brief stats here.
The main difference is that I made it all the way through the 40-sec effort, and felt okay. my max cadence was lower, but at 138 it wasn't too disgraceful. Otherwise all of the RS efforts were a few RPM higher than last time, and more consistent - results of 160/160 rather than 159/154. Not too much more to report otherwise, but subjectively, I was much happier with today's spin.
Brief stats here.
29 June 2011
Spin and blurghurubble
:00 E1
:05 1 x 6s RGSS (prefered leg), 1 x 6s HCLR,:1
:10 2 x 8s PG-4" RS (120rpm seated):3
:16 2 x 10s PG RS (120rpm seated):3
:22 2 x 8s PG+4" RS (60rpm):3
:28 2 x 10s PG+4" RS (60 rpm) (seated):3
:35 1 x 40s PG-4" RS R/up (10:100, 15:125, 15:max)
:42 1 x 30s HCLR R/up (10, 10, 10) 100, 130, 150+
Man this one hurt. In the best possible way, I'm sure, but... man. Very tired afterwards. Probably the worst was the rolling starts from 120RPM, because it requires at least 5 hard seconds to get there, followed by the 8-10 seconds of actual effort! I felt okay actually doing them, but they left me pretty rooted for the rest of the session. I have to concede that I didn't quite make the 40 seconds in the PG-4 rampup - 35 seconds. In the 15second 'max' effort, I got up okay, but only lasted about 5 seconds or so before my cadence started dropping back, and I think the last number I saw before I slumped over was 118.
Otherwise it was a successful session. Got up to 145RPM in 6 seconds in 53x14, saw 192 (though the garmin only recorded 186 - must've been too fleeting!) in the HCLR, and hit 154-159 in the 8-10s PGish efforts. I did have a little trouble with the cadence sensor (have to fix it more tightly to the cranks because it moved slightly, giving erratic readings once or twice) but it was generally quite consistent.
Brief stats here.
:05 1 x 6s RGSS (prefered leg), 1 x 6s HCLR,:1
:10 2 x 8s PG-4" RS (120rpm seated):3
:16 2 x 10s PG RS (120rpm seated):3
:22 2 x 8s PG+4" RS (60rpm):3
:28 2 x 10s PG+4" RS (60 rpm) (seated):3
:35 1 x 40s PG-4" RS R/up (10:100, 15:125, 15:max)
:42 1 x 30s HCLR R/up (10, 10, 10) 100, 130, 150+
Man this one hurt. In the best possible way, I'm sure, but... man. Very tired afterwards. Probably the worst was the rolling starts from 120RPM, because it requires at least 5 hard seconds to get there, followed by the 8-10 seconds of actual effort! I felt okay actually doing them, but they left me pretty rooted for the rest of the session. I have to concede that I didn't quite make the 40 seconds in the PG-4 rampup - 35 seconds. In the 15second 'max' effort, I got up okay, but only lasted about 5 seconds or so before my cadence started dropping back, and I think the last number I saw before I slumped over was 118.
Otherwise it was a successful session. Got up to 145RPM in 6 seconds in 53x14, saw 192 (though the garmin only recorded 186 - must've been too fleeting!) in the HCLR, and hit 154-159 in the 8-10s PGish efforts. I did have a little trouble with the cadence sensor (have to fix it more tightly to the cranks because it moved slightly, giving erratic readings once or twice) but it was generally quite consistent.
Brief stats here.
03 May 2011
Spin at Home
Ideally, I'd be down at the ABOC spin session of a Tuesday night. But that's not possible for the moment, so instead we play at home and hope that someone chooses the home viewer and wins $25.
Sprint Stream
:00 E1
:05 2 x 5s HCLR:1
:10 3 x 6s RGSS:3 (L,R, prefered)
:19 1 x 24s PG+2 RS 80 r/up (8,8,8)
:26 1 x 30s (10:120,10:140,10:max) HCLR r/up
:34 2 x 6s BGSS(seated, L,R):2
:40 1 x 10s HCLR
Probably doesn't look too hard written down like that!
HCLR = High Cadence Low Resistance, so I put it in 39x23 and spun as fast as I could, up to 175RPM.
RGSS = Race Gear (I think! Not actually sure.) Standing Start - not sure if this was meant to be seated or not, but I did it like that anyway, in 53x14. Got to a cadence of 112, 115 and 114, respectively.
PG+2 RS 80 r/up (8,8,8) = Powergear (the gear that you can't quite get to 160RPM on, basically. I haven't tested this, so guessed at 53x17, which was probably about right) plus 2". I think it was meant to be spin up to 100, then 120, then 140 for 8 seconds each. Got up to 137.
HCLR r/up = Much the same as above, only this time with lower resistance and lasting longer. Hit a max of 155 RPM, but didn't hold that for 10 seconds I don't think! Maybe around 147-150.
BGSS = Big Gear Standing Start. Starting from stopped, accelerate as hard as possible for 6 seconds in 53x12 (well, it's the biggest I have!) Had some problems with the chain falling off, but otherwise okay. Got to 90RPM the first time, 104RPM the next - first proper attempt (the first unproper one was aborted) the chain fell off, then I pedalled it back on, which affected the results a bit.
Then wind down with a lazy ol' HCLR spin for 10 seconds - just 166RPM this time.
Then fell off the bike and got in to the shower. Survived fairly well really - tired, but still able to walk after the first couple of minutes of wobbliness.
Brief stats here.
Sprint Stream
:00 E1
:05 2 x 5s HCLR:1
:10 3 x 6s RGSS:3 (L,R, prefered)
:19 1 x 24s PG+2 RS 80 r/up (8,8,8)
:26 1 x 30s (10:120,10:140,10:max) HCLR r/up
:34 2 x 6s BGSS(seated, L,R):2
:40 1 x 10s HCLR
Probably doesn't look too hard written down like that!
HCLR = High Cadence Low Resistance, so I put it in 39x23 and spun as fast as I could, up to 175RPM.
RGSS = Race Gear (I think! Not actually sure.) Standing Start - not sure if this was meant to be seated or not, but I did it like that anyway, in 53x14. Got to a cadence of 112, 115 and 114, respectively.
PG+2 RS 80 r/up (8,8,8) = Powergear (the gear that you can't quite get to 160RPM on, basically. I haven't tested this, so guessed at 53x17, which was probably about right) plus 2". I think it was meant to be spin up to 100, then 120, then 140 for 8 seconds each. Got up to 137.
HCLR r/up = Much the same as above, only this time with lower resistance and lasting longer. Hit a max of 155 RPM, but didn't hold that for 10 seconds I don't think! Maybe around 147-150.
BGSS = Big Gear Standing Start. Starting from stopped, accelerate as hard as possible for 6 seconds in 53x12 (well, it's the biggest I have!) Had some problems with the chain falling off, but otherwise okay. Got to 90RPM the first time, 104RPM the next - first proper attempt (the first unproper one was aborted) the chain fell off, then I pedalled it back on, which affected the results a bit.
Then wind down with a lazy ol' HCLR spin for 10 seconds - just 166RPM this time.
Then fell off the bike and got in to the shower. Survived fairly well really - tired, but still able to walk after the first couple of minutes of wobbliness.
Brief stats here.
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