No, sorry, don't have any of that! Something made me think that doing this might be a good idea. Getting only about halfway through... confirmed that. No surprises that I couldn't go any further in my third race last weekend, eh? Ah well. Onwards and upwards. Perhaps one spin a week will be enough for the moment until we get towards training for next season. We'll see!
Max RPM (39x23): 188
Max speed (39x12): 59.7km/hr
Oh, and thanks Kev - I've given up wondering why I can post blog entries, comment on the blogs of others, but not comment on my own, even anonymously!
Showing posts with label Spin. Show all posts
Showing posts with label Spin. Show all posts
11 January 2013
01 August 2012
Spin #1... again
Well, what better place to get back on the spin than the start, huh? I'm not going to record them in detail here, because they're kinda boring. But, for this one, I'll give a baseline, 2 months from the first race...
Effort Max RPM
:00 E1
:05 2 x 6s HCLR:1 186/190
:10 8s 61" (80) 174
:12 8s 66" RS(80) 176
:14 8s 68" RS(80) 175
:16 8s 73" RS(80) 164
:18 8s 82" RS(80) 167
:20 8s 87" RS(80) 163
:22 8s 93" RS(80) 160
:24 8s 100" RS(80) 151
:26 6s BGSS (53x13, 107" L) 154
:28 6s BGSS (53x12, 116" R) -
:30 8s PG+8 (116")RS(40, seat) 139
:32 8s PG+8 (116")RS (40, seat) 131
:36 18s PG r/up (6:100, 6:130, 6:max) -
Which is a modified-according-to--my-gears-and-trainer version of this programme.
So my PG is 53x14, 100 (or 99.5) inches. Interestingly enough, last time I was actually doing spin properly, my PG was 53x15, 93". Significance? NFI, none probably.
BGSSes were meant to be seated but I forgot, so did them standing. First went fine, but when I put it up in to 53x12 for the second, my chain popped off again. Not surprising, really, since I've done no maintenance since it last happened! Will have to do it if I'm to continue spinning though... anyway, 154RPM, 79.7, also compares favourably to my results last year.
116"RSes, top of 139RPM... compared to a top of 135RPM in a 99" RS 10 months ago.
Curious. But all meaningless. Point is to spin, and see how my fitness improves. You'll notice that I didn't record a result for the final rampup - too busy hovering in the bathroom, waiting for something to happen.
Didn't though. Next step - back on the track.
Effort Max RPM
:00 E1
:05 2 x 6s HCLR:1 186/190
:10 8s 61" (80) 174
:12 8s 66" RS(80) 176
:14 8s 68" RS(80) 175
:16 8s 73" RS(80) 164
:18 8s 82" RS(80) 167
:20 8s 87" RS(80) 163
:22 8s 93" RS(80) 160
:24 8s 100" RS(80) 151
:26 6s BGSS (53x13, 107" L) 154
:28 6s BGSS (53x12, 116" R) -
:30 8s PG+8 (116")RS(40, seat) 139
:32 8s PG+8 (116")RS (40, seat) 131
:36 18s PG r/up (6:100, 6:130, 6:max) -
Which is a modified-according-to--my-gears-and-trainer version of this programme.
So my PG is 53x14, 100 (or 99.5) inches. Interestingly enough, last time I was actually doing spin properly, my PG was 53x15, 93". Significance? NFI, none probably.
BGSSes were meant to be seated but I forgot, so did them standing. First went fine, but when I put it up in to 53x12 for the second, my chain popped off again. Not surprising, really, since I've done no maintenance since it last happened! Will have to do it if I'm to continue spinning though... anyway, 154RPM, 79.7, also compares favourably to my results last year.
116"RSes, top of 139RPM... compared to a top of 135RPM in a 99" RS 10 months ago.
Curious. But all meaningless. Point is to spin, and see how my fitness improves. You'll notice that I didn't record a result for the final rampup - too busy hovering in the bathroom, waiting for something to happen.
Didn't though. Next step - back on the track.
14 April 2012
Why would you ride a bike indoors
when it's so warm and sunny outside? Well, for a start, limited time. And otherwise? Well, we'll get to that in a second...
So I've started on spin for the season - hoorah! Or something. I skipped the PG Calibration and decided to just go with last year's setting - I'd soon find out if that was ridiculous or not.
Started out all well and good - couple of HCLRs, then the first BGSS. One or two 'clicks' during that, but no problems. Second BGSS - second stroke on the right leg, and bang - off comes the chain on the outside of the big ring. Set it back up, spin it around a few times under moderate pressure to make sure it's sitting snugly, and try again. Same result. Go through it again and switch back to the left leg leading - same result. Front der appears to be aligned, and unlike last time, I can't detect any wobble in the chainring. This is why I didn't want to go out and do hill sprints - in case this happened. It's not an uncommon occurrence, whether doing uphill sprints or maximum power downhill or flat sprints in 53x12 (once even in 53x14, if my memory serves me correctly) and I've skidded along the road, sitting on the top tube with cleats skidding along the ground at ~60km/hr once too often.
I'm stumped as to the cause - I doubt it's because I'm putting out 2500W. Possibly I'm putting out 1500W at 114kg, but that surely shouldn't be too much if the bike's set up correctly. So presumably it's something in my setup. Might have to book a 'fit' session with Carl when I have some dosh, see if we can work it out.
Anyway, I continued on, doing the PGRSes and the rampup, finishing with HCLRs. Well, one MCLR, anyway. Clearly once again I've lost endurance, but my experience is that that should be back as I progress along with spinning, so I'm not fussed with that.
Stats? I have none. I'd noticed, and then forgotten because I've been doing all of my riding outside and not bothering with cadence, that the battery in my cadence/speed sensor has died. Obviously GPS speed isn't much help indoors on the trainer! I'll get that sorted sooner or later.
So I've started on spin for the season - hoorah! Or something. I skipped the PG Calibration and decided to just go with last year's setting - I'd soon find out if that was ridiculous or not.
Started out all well and good - couple of HCLRs, then the first BGSS. One or two 'clicks' during that, but no problems. Second BGSS - second stroke on the right leg, and bang - off comes the chain on the outside of the big ring. Set it back up, spin it around a few times under moderate pressure to make sure it's sitting snugly, and try again. Same result. Go through it again and switch back to the left leg leading - same result. Front der appears to be aligned, and unlike last time, I can't detect any wobble in the chainring. This is why I didn't want to go out and do hill sprints - in case this happened. It's not an uncommon occurrence, whether doing uphill sprints or maximum power downhill or flat sprints in 53x12 (once even in 53x14, if my memory serves me correctly) and I've skidded along the road, sitting on the top tube with cleats skidding along the ground at ~60km/hr once too often.
I'm stumped as to the cause - I doubt it's because I'm putting out 2500W. Possibly I'm putting out 1500W at 114kg, but that surely shouldn't be too much if the bike's set up correctly. So presumably it's something in my setup. Might have to book a 'fit' session with Carl when I have some dosh, see if we can work it out.
Anyway, I continued on, doing the PGRSes and the rampup, finishing with HCLRs. Well, one MCLR, anyway. Clearly once again I've lost endurance, but my experience is that that should be back as I progress along with spinning, so I'm not fussed with that.
Stats? I have none. I'd noticed, and then forgotten because I've been doing all of my riding outside and not bothering with cadence, that the battery in my cadence/speed sensor has died. Obviously GPS speed isn't much help indoors on the trainer! I'll get that sorted sooner or later.
28 January 2012
Well well well...
I wasn't going to bother posting, but decided that I might as well - just had a quick spin session today, nothing too exciting (it may be apparent that I'm far over posting about spin sessions) though I hit over 80km/hr twice, which is fun at least. No, really it's just a note that it's a smidgen over a week until the Vic Masters, and I've entered the sprint. So that should be fun. Neil and Nic, who are both Masters 1 also, have entered, so there are at least three of us there - there are another couple of 'elite' riders who I don't really know, and everyone else (so far) is in Masters 2 and above. Neil I know I can't beat in a straight-out race at least 99 times out of 100, so it would take a freak to beat him if we race, and Nic I haven't beaten outside of training as yet, though it's been close. Both are doing the Kilo the day before, though I doubt that will be enough to give me a sufficient edge in itself!
Hmm. Just looked up the other rider currently registered for the sprint who's not >MMAS2 - Brett Rollinson. Turns out he's a bit of a star! And a Masters 1 rider - or at least, he was last year. Rode a 12.224 qualifier at the Country Track champs in November, and went on to win Gold. He's also done all sorts of enduro stuff to great acclaim. So. Given that I'll be happy to break 13s for the 200 (though I'm aiming, perhaps wildly optimistically, for something closer to 12.5) perhaps I need to make sure that I approach this with the right attitude! Not, mind you, that I'm just there for the experience (though I am) let alone make up numbers, but that I'm going to have to race smart and push to my utmost to garner a result, 'cause wishin' and hopin' ain't gunna get me nowhere!
Oh, and I don't know what to wear - anyone know if my Team Splat! jersey would be okay? Given that CA couldn't confirm for me if a Masters licence (as opposed to an Elite licence) would even allow me to race in the Vic Masters, and their website info is confusing (and sometimes contradictory!) I feel like I should take three different jerseys, including a commuter yellow one, just in case...
Hmm. Just looked up the other rider currently registered for the sprint who's not >MMAS2 - Brett Rollinson. Turns out he's a bit of a star! And a Masters 1 rider - or at least, he was last year. Rode a 12.224 qualifier at the Country Track champs in November, and went on to win Gold. He's also done all sorts of enduro stuff to great acclaim. So. Given that I'll be happy to break 13s for the 200 (though I'm aiming, perhaps wildly optimistically, for something closer to 12.5) perhaps I need to make sure that I approach this with the right attitude! Not, mind you, that I'm just there for the experience (though I am) let alone make up numbers, but that I'm going to have to race smart and push to my utmost to garner a result, 'cause wishin' and hopin' ain't gunna get me nowhere!
Oh, and I don't know what to wear - anyone know if my Team Splat! jersey would be okay? Given that CA couldn't confirm for me if a Masters licence (as opposed to an Elite licence) would even allow me to race in the Vic Masters, and their website info is confusing (and sometimes contradictory!) I feel like I should take three different jerseys, including a commuter yellow one, just in case...
09 November 2011
Lessons
Well, I've learned at least one! That is, sometimes you have to train at 9 at night, else you'll never get anything done.
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 4 x 7s BGSS (116") seated L,R,L,R:3
:30 4 x 6s BGRS (116") (20) seated:3
:42 2 x 12s HCLR:2
Which program looks deceptively similar to one just a moon or so ago... excellent! Chance for a direct comparison, no? Well... no. Or at least, not really. Last night I was training out on the verandah in a thunderstorm. Actually, the thunder had gone by then and it was just rain, but that's not quite so impressive. So humidity was high, and though nothing was wet, I suspect that affected the results. But for all that...
107" SSes, which I've been doing a bit of, hit a top of 149/76.9km/hr. Wow! Bestest result ever!!#*! Well, for a few minutes, anyway...
Going through the 116" SSes the numbers just kept on climbing, until I hit 142/80.2km/hr. 80.2! That's insane. I'm sure I'm getting stronger, and I've certainly had plenty of rest lately, but it's still suspicious. It's not a spike, because everything last night was high (from minute 10 to minute 39, the lowest result I had was my first one, at 76.5km/hr) but that just points towards lowered resistance due to humidity. So I'd expect that next time my numbers will be lower than this. If I hit 80 again, inside, on a 'normal' day, perhaps then I'll get a bit more excited. I'd be more excited about hitting 65 on the velo though!
Anyway, stats are here, for what they're worth!
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 4 x 7s BGSS (116") seated L,R,L,R:3
:30 4 x 6s BGRS (116") (20) seated:3
:42 2 x 12s HCLR:2
Which program looks deceptively similar to one just a moon or so ago... excellent! Chance for a direct comparison, no? Well... no. Or at least, not really. Last night I was training out on the verandah in a thunderstorm. Actually, the thunder had gone by then and it was just rain, but that's not quite so impressive. So humidity was high, and though nothing was wet, I suspect that affected the results. But for all that...
107" SSes, which I've been doing a bit of, hit a top of 149/76.9km/hr. Wow! Bestest result ever!!#*! Well, for a few minutes, anyway...
Going through the 116" SSes the numbers just kept on climbing, until I hit 142/80.2km/hr. 80.2! That's insane. I'm sure I'm getting stronger, and I've certainly had plenty of rest lately, but it's still suspicious. It's not a spike, because everything last night was high (from minute 10 to minute 39, the lowest result I had was my first one, at 76.5km/hr) but that just points towards lowered resistance due to humidity. So I'd expect that next time my numbers will be lower than this. If I hit 80 again, inside, on a 'normal' day, perhaps then I'll get a bit more excited. I'd be more excited about hitting 65 on the velo though!
Anyway, stats are here, for what they're worth!
29 October 2011
My capacity for spinning is bounded...
So here we go, back to training again. And it was a bit of a horrible session really, but I coped better than I thought given my lack of training this week:
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 2 x 8s PG RS(80) (93") seated:3
:24 24s PG RS(80) (93") r/up seated 8:100, 8:130, 8:max
:31 30s PGSS (93") seated unpaced
:38 21s PG+8 (99") RS (60) r/up 7:100, 7:130, 7:max
There was supposed to be a couple of HCLRs on the end of that, but I didn't last that long.
107" SSes were very good, especially given the layoff. 147/75.1 starting with the right, followed by 143 (or 159?)/75.8 on the left - happy with those!
93" RSes were also satisfying, hitting 157/71 and then ?/69.4 - almost high enough that I'd be resetting my PG again if it was recalibration time!
Then came the awful bits - the capacity work. The first 24 second effort wasn't too bad, ramping up over 130, hitting a top of about 138 and holding it fairly well the whole way through.
The next effort, 30 seconds unpaced (that is, going hard (if not quite a 100% sprint) from the beginning and holding it as long as possible) didn't quite last the distance - in fact, it lasted pretty much about 24 seconds! I held the speed up pretty well though, over 60km/hr for about the first 18 seconds or so, then fighting it down to about 55km/hr to 24ish seconds before grinding to a halt a couple of seconds later!
One last effort, 21 second rampup, I managed the distance though not the cadence targets - it was more like 100/110/129(max) and the last 7 second effort was rather peaky, rather than hitting and sustaining. And then I was done - I stayed there, trying to get myself in a state to be able to do the closing 10s HCLRs, but just couldn't manage it. If it weren't my first session back, I'd've pushed myself, but not this time. Next spin I'll complete!
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 2 x 8s PG RS(80) (93") seated:3
:24 24s PG RS(80) (93") r/up seated 8:100, 8:130, 8:max
:31 30s PGSS (93") seated unpaced
:38 21s PG+8 (99") RS (60) r/up 7:100, 7:130, 7:max
There was supposed to be a couple of HCLRs on the end of that, but I didn't last that long.
107" SSes were very good, especially given the layoff. 147/75.1 starting with the right, followed by 143 (or 159?)/75.8 on the left - happy with those!
93" RSes were also satisfying, hitting 157/71 and then ?/69.4 - almost high enough that I'd be resetting my PG again if it was recalibration time!
Then came the awful bits - the capacity work. The first 24 second effort wasn't too bad, ramping up over 130, hitting a top of about 138 and holding it fairly well the whole way through.
The next effort, 30 seconds unpaced (that is, going hard (if not quite a 100% sprint) from the beginning and holding it as long as possible) didn't quite last the distance - in fact, it lasted pretty much about 24 seconds! I held the speed up pretty well though, over 60km/hr for about the first 18 seconds or so, then fighting it down to about 55km/hr to 24ish seconds before grinding to a halt a couple of seconds later!
One last effort, 21 second rampup, I managed the distance though not the cadence targets - it was more like 100/110/129(max) and the last 7 second effort was rather peaky, rather than hitting and sustaining. And then I was done - I stayed there, trying to get myself in a state to be able to do the closing 10s HCLRs, but just couldn't manage it. If it weren't my first session back, I'd've pushed myself, but not this time. Next spin I'll complete!
12 October 2011
Spin Harder
I know that for many aeons I've held that spin is nothing to get excited about. And it's not, really, because it's not Real Life. Still, sometimes one needs something on those sunny spring afternoons of the soul...
Not that today's session was without its own share of controversy. And it started mildly enough - doing the same program as 2 days ago, I recorded just 182 in the second HCLR and 137/70.3 in the 106"SS. At this point I was wishing that I'd gone lift heavy things instead.
But I gritted the teeth and slapped the thighs and gave it everything for the 116"SSes. And recorded just 72.2 for the first one. Well, I thought, ain't nothin' to it but to do it and pulled out a 133/74.4. Excellent! But, thinks I, that's so close to 75, surely I can do better? And too right I did - 74.5, in fact. Hmm. Not quite what I had in mind. Curses! So I huffed and I puffed and I blew my way to 135/75.3km/hr. Woooo! First time above 75km/hr on the trainer, so I reckon that's worthy of being happy about. No, it's not a KKRM, but hey, it's what I got, oright?
This got me thinking though ("Oh no!" goes up the collective groan.) Last time I managed to go faster on the rolling starts, no? So... let's see what we can do! So as not to bore everyone to absolute tears, I managed a catching-my-breath 72, solid 74.8 and 75.1, before one final effort... and that's where the controversy begins!
See, Garmin Connect just shows max speed/cadence in a lap, which is handy. Golden Cheetah, on the other hand, gives the actual second-by-second values from the unit. According to Garmin Connect I hit 136/76.2. Woot! But Golden Cheetah gives a top of 123/71.97... and 135/70.00km/hr. Eh? So... well, actually, so what! Maybe we get excited about a photo finish for the gold medal. For a PB on a trainer? Not so much. Any way it adds up - is good.
Then for shits and giggles, 24 seconds of HCLR goodness, hitting a top of 203 (and this one does seem to be accurate!) in the last 12s effort. Noice.
Oh, and after much analysis and reflection I'm of the opinion that the problem with my squat can be traced back to having the bar too low on my back. I've been wondering about it for a bit as the weight gets heavier, and I know that I'm always trying to shove the bar as low as I can manage to, thinking that that's the way to do it. And at lighter weights, that's okay - but as the weight gets heavier, it wants to go further down my back. So I have to lean further forward to keep in balance, and rather than attempt to keep my chest up, I'm allowing my back to round to keep the weight on my back - and occasionally rolling it forward. To a position, in fact, probably closer to where it's meant to be - on the posterior delts. Not underneath them. Which is part of the reason I was hoping to get to the gym today - to test my theory. Watch this space come Friday...
Not that today's session was without its own share of controversy. And it started mildly enough - doing the same program as 2 days ago, I recorded just 182 in the second HCLR and 137/70.3 in the 106"SS. At this point I was wishing that I'd gone lift heavy things instead.
But I gritted the teeth and slapped the thighs and gave it everything for the 116"SSes. And recorded just 72.2 for the first one. Well, I thought, ain't nothin' to it but to do it and pulled out a 133/74.4. Excellent! But, thinks I, that's so close to 75, surely I can do better? And too right I did - 74.5, in fact. Hmm. Not quite what I had in mind. Curses! So I huffed and I puffed and I blew my way to 135/75.3km/hr. Woooo! First time above 75km/hr on the trainer, so I reckon that's worthy of being happy about. No, it's not a KKRM, but hey, it's what I got, oright?
This got me thinking though ("Oh no!" goes up the collective groan.) Last time I managed to go faster on the rolling starts, no? So... let's see what we can do! So as not to bore everyone to absolute tears, I managed a catching-my-breath 72, solid 74.8 and 75.1, before one final effort... and that's where the controversy begins!
See, Garmin Connect just shows max speed/cadence in a lap, which is handy. Golden Cheetah, on the other hand, gives the actual second-by-second values from the unit. According to Garmin Connect I hit 136/76.2. Woot! But Golden Cheetah gives a top of 123/71.97... and 135/70.00km/hr. Eh? So... well, actually, so what! Maybe we get excited about a photo finish for the gold medal. For a PB on a trainer? Not so much. Any way it adds up - is good.
Then for shits and giggles, 24 seconds of HCLR goodness, hitting a top of 203 (and this one does seem to be accurate!) in the last 12s effort. Noice.
Oh, and after much analysis and reflection I'm of the opinion that the problem with my squat can be traced back to having the bar too low on my back. I've been wondering about it for a bit as the weight gets heavier, and I know that I'm always trying to shove the bar as low as I can manage to, thinking that that's the way to do it. And at lighter weights, that's okay - but as the weight gets heavier, it wants to go further down my back. So I have to lean further forward to keep in balance, and rather than attempt to keep my chest up, I'm allowing my back to round to keep the weight on my back - and occasionally rolling it forward. To a position, in fact, probably closer to where it's meant to be - on the posterior delts. Not underneath them. Which is part of the reason I was hoping to get to the gym today - to test my theory. Watch this space come Friday...
10 October 2011
Surprise!
Right when you least expect it, a secret spin session gets snuck in while you're almost looking the other way... the essence of track sprint, really! But I wasn't about to be caught off-guard, oh no!
:05 2 x 6s HCLR:1 (39x23 : 44")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 4 x 7s BGSS (116") seated L,R,L,R:3
:30 4 x 6s BGRS(20) (116") seated:3
:42 2 x 12s HCLR:2 (44")
Deceptively simple, no? And I do like a good strength workout. But that's not because they're easy - they're just a different kind of hard!
HCLRs: 186. Takes a little while for the neurons to start firing properly, to start spinning rather than stomping really quickly.
107"SSes... a bit ordinary really, 138/71 is a good few percent off my best. Not actually bad, as such, just not particularly good.
116" SSes... well, there's no immediate comparison, but back a few months ago doing these I was getting numbers around 117/61. Today's 4 efforts produced a very consistent 130-132/72.4-73.7 so again, numbers on the trainer clearly improved over the last 6-odd months. I wonder about the interpretation of such results in the current context though - should my BGSSes be faster (and only 6rpm less shpinny) than my PG+14SSes? Am I strong, but not powerful? Or is this exactly what Perko would do, only plus 20% or so? Email time...
Interestingly (perhaps) for once my RSes produced very similar results to my SSes in the same gear, and very marginally higher - a top of 131/74, and still accelerating (if only just) at the end of the 6 seconds - 7 or 8 second efforts would have seen me hit 75, I reckon (at least for the first three. The last one I might have hit 26 and then fallen off the bike, exhausted.)
12s HCLRs to finish off and by then my neurons were properly firing, and weren't so roasted as to have gone on holidays - top of 191, and held for 7 or 8 seconds at that 'suspiciously high cadence' as Golden Cheetah calls it for the duration of the interval.
So there we have it. Brief stats here. Satisfactory, but, well, it's spin, hard to get excited about it at the minute!
:05 2 x 6s HCLR:1 (39x23 : 44")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 4 x 7s BGSS (116") seated L,R,L,R:3
:30 4 x 6s BGRS(20) (116") seated:3
:42 2 x 12s HCLR:2 (44")
Deceptively simple, no? And I do like a good strength workout. But that's not because they're easy - they're just a different kind of hard!
HCLRs: 186. Takes a little while for the neurons to start firing properly, to start spinning rather than stomping really quickly.
107"SSes... a bit ordinary really, 138/71 is a good few percent off my best. Not actually bad, as such, just not particularly good.
116" SSes... well, there's no immediate comparison, but back a few months ago doing these I was getting numbers around 117/61. Today's 4 efforts produced a very consistent 130-132/72.4-73.7 so again, numbers on the trainer clearly improved over the last 6-odd months. I wonder about the interpretation of such results in the current context though - should my BGSSes be faster (and only 6rpm less shpinny) than my PG+14SSes? Am I strong, but not powerful? Or is this exactly what Perko would do, only plus 20% or so? Email time...
Interestingly (perhaps) for once my RSes produced very similar results to my SSes in the same gear, and very marginally higher - a top of 131/74, and still accelerating (if only just) at the end of the 6 seconds - 7 or 8 second efforts would have seen me hit 75, I reckon (at least for the first three. The last one I might have hit 26 and then fallen off the bike, exhausted.)
12s HCLRs to finish off and by then my neurons were properly firing, and weren't so roasted as to have gone on holidays - top of 191, and held for 7 or 8 seconds at that 'suspiciously high cadence' as Golden Cheetah calls it for the duration of the interval.
So there we have it. Brief stats here. Satisfactory, but, well, it's spin, hard to get excited about it at the minute!
30 September 2011
Shpinny
Well, there was supposed to be a weights session in there somewhere, but it's school holidays and, well, I've hardly had time to scratch myself. So today (rather late itself!) was tapering spin time.
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):3
:18 12s PGRS (93") r/up 4:80, 4:120, 4:max
:25 9s PG+4 (99") RS r/up 3:70, 3:115, 3:max
:32 8s PGSS (93") (preferred leg)
:39 7s PG-4RS (87") (80)
Numbers probably aren't terribly relevant for this, but I'll bung 'em up for completeness anyway.
HCLRs up to 187, 107"SSes up to 73.6 again, 93"RS 63.1/140, 99"RS 63.9/135, 93"SS 68.8/154, 87"RS 62.9/152.
So in other words, all still groovy, the body's still working, legs ticking over, and I'm feeling good for Round 1!
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):3
:18 12s PGRS (93") r/up 4:80, 4:120, 4:max
:25 9s PG+4 (99") RS r/up 3:70, 3:115, 3:max
:32 8s PGSS (93") (preferred leg)
:39 7s PG-4RS (87") (80)
Numbers probably aren't terribly relevant for this, but I'll bung 'em up for completeness anyway.
HCLRs up to 187, 107"SSes up to 73.6 again, 93"RS 63.1/140, 99"RS 63.9/135, 93"SS 68.8/154, 87"RS 62.9/152.
So in other words, all still groovy, the body's still working, legs ticking over, and I'm feeling good for Round 1!
22 September 2011
Final 'winter' spin
Because tomorrow is the equinox, and hence the first day of Spring! Well, that and next week, the 'official' last winter spin, is a tapering spin. Anyway.
HCLRs. 180 and 191 on 39x23. Felt a little uncoordinated, since I haven't ridden for nearly a week, but otherwise okay.
Then.
:10 2 x 7s PG+12 (107") SS (R,L):3
:18 18s PGRS (93") r/up 6:80, 6:120, 6:max
:25 21s PG+4 (99") RS r/up 7:70, 7:115, 7:max
:32 30s PGSS (93") (preferred leg)
:39 30s PG-4RS (87") (40) r/up (5:80, 10:100, 5:130, 10:max)
6 measly efforts over 29 minutes. Easy! The vomit at the end was purely decorative.
SSes - noice. 73 and then 74.4km/hr at 144RPM on 107" - over 1km/hr better than my previous best of 73.6/165 on 93". Improvement is edemifying.
Then some absolute endurance efforts that put PBP to shame. Well, you know.
First one, 18s on 93"... it's kinda tough to even hit the cadence in 6 seconds, let alone actually hit it instantly and sit there for 6 seconds, but that's just life as a human. Max of 63.4/142 and held it there no problems, no dropoff at all.
21s on 99", I did get a bit of dropoff in the last few seconds, down from a high of 65/136. There was no intention of holding a manageable pace on this one though, just hit it as hard as possible and hold on as long as I could. Which is not, apparently, 21 seconds!
30s on 93" with a standing start... kinda like a 500m TT really! And as is more or less traditional in a TT, I went out way too hard and steadily dropped off - I mean really, it's almost a straight line from 62.9km/hr at 141 back down to 52 km/hr at the end. And did I cover 500m, even on the trainer? Well no, closer to 450m. What's that, a lap and a half at Blackburn? Future SSS opponents, take note - how much more info could you possibly ask for??
Then 30s rampup on 87" - I have to say, putting such a complicated pattern of 5 and 10 seconds at the end of such a session is cruel. At least for me, with noone to yell at me but myself. Anyway, max of 59.7 at 142, which tells you precisely very little about it. Actually it wasn't bad - I didn't hold that speed for the final 10 seconds, but it only decayed back to about 55, and stayed above 135RPM to the end. Then went and decorated the bathroom.
Oh, and by the way, how's that for good program design, hmm? All of the efforts (bar the HCLR, obviously) smack in the 130-140RPM zone. Even works for me on my dodgy trainer.
Brief stats here.
HCLRs. 180 and 191 on 39x23. Felt a little uncoordinated, since I haven't ridden for nearly a week, but otherwise okay.
Then.
:10 2 x 7s PG+12 (107") SS (R,L):3
:18 18s PGRS (93") r/up 6:80, 6:120, 6:max
:25 21s PG+4 (99") RS r/up 7:70, 7:115, 7:max
:32 30s PGSS (93") (preferred leg)
:39 30s PG-4RS (87") (40) r/up (5:80, 10:100, 5:130, 10:max)
6 measly efforts over 29 minutes. Easy! The vomit at the end was purely decorative.
SSes - noice. 73 and then 74.4km/hr at 144RPM on 107" - over 1km/hr better than my previous best of 73.6/165 on 93". Improvement is edemifying.
Then some absolute endurance efforts that put PBP to shame. Well, you know.
First one, 18s on 93"... it's kinda tough to even hit the cadence in 6 seconds, let alone actually hit it instantly and sit there for 6 seconds, but that's just life as a human. Max of 63.4/142 and held it there no problems, no dropoff at all.
21s on 99", I did get a bit of dropoff in the last few seconds, down from a high of 65/136. There was no intention of holding a manageable pace on this one though, just hit it as hard as possible and hold on as long as I could. Which is not, apparently, 21 seconds!
30s on 93" with a standing start... kinda like a 500m TT really! And as is more or less traditional in a TT, I went out way too hard and steadily dropped off - I mean really, it's almost a straight line from 62.9km/hr at 141 back down to 52 km/hr at the end. And did I cover 500m, even on the trainer? Well no, closer to 450m. What's that, a lap and a half at Blackburn? Future SSS opponents, take note - how much more info could you possibly ask for??
Then 30s rampup on 87" - I have to say, putting such a complicated pattern of 5 and 10 seconds at the end of such a session is cruel. At least for me, with noone to yell at me but myself. Anyway, max of 59.7 at 142, which tells you precisely very little about it. Actually it wasn't bad - I didn't hold that speed for the final 10 seconds, but it only decayed back to about 55, and stayed above 135RPM to the end. Then went and decorated the bathroom.
Oh, and by the way, how's that for good program design, hmm? All of the efforts (bar the HCLR, obviously) smack in the 130-140RPM zone. Even works for me on my dodgy trainer.
Brief stats here.
15 September 2011
Spineroonie
Not sure what the official spelling of 'spineroonie' should be, but I'll go with that. This is Part One... because I've not done all of the spin session yet. Yes, that's right, I quit, and I didn't even vomit. What a sad, sad day for hard men everywhere.
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (99") SS L,R:3
:16 12s PG (87") RS (80)
:22 14s PG (87") RS (80)
:28 18s PG+4 (93") RS (60)
:35 24s PG+8 (99") SS seated
:42 30s PG+8 (99") RS (40, seated)
Well, that was the idea, anyway. And no, my PG+ inches aren't quite perfect, but I've only got PG+6 and PG+12. What're ya going to do? Oh, right, get a better trainer...
So HCLRs on a slightly bigger gear, 44" (according to Sheldon) rather than 41". Max RPM of 186, so quite similar to 'normal'. SSes were good, up to 149/72.6, can't complain about that. PGRSes, slightly shorter than last week, and from a higher initial cadence, gave slightly better and more consistent results - 143/60.5 and 140/59.5. The final 'preliminary' was 11s longer and 8" harder than last week, so was rather in the category of 'the tough part' than the preliminary! The result was good though, solid and consistent 125/56 for essentially the whole interval was pleasing.
And then... 24s 99" SS lasted all of about 12s before the legs just wouldn't go anymore, and I didn't have the will to push them any more. I don't know if that was the better thing or not - if I'd kept going, I would have been lucky to finish with a cadence above 60 or so, which is not good quality. On the other hand, pushing through is kinda the point. So. Part one because, once my daughter is in bed, I'm going to try again - do another warmup with HCLRs, then attempt the last two exercises again. Okay, won't be as good as doing them at the time. And maybe if I were with the rest of the squad I'd've made it. Who knows? We do what we can, we try what we can't, and we see what happens. And last week I did them on only 93". Stay tuned...
Edit 1: I've just realised that I'm a numby. No, really. PG is the gear that you can't quite get to 160RPM in 8 seconds from 80RPM, isn't it? Not, in fact, the gear that you can get to 160RPM on. So my PG is actually now 53x15, 93", not 53x16, 87". Whoops. So I in fact have 93" PG, 99" PG+6, 107" PG+14, and 116" PG+23. Erm. Well I'm not doing the whole friggen thing again. And I'm NOT doing the last two on 107".
Edit 2: For all you funky mothers who've been desperately (or coolly) tapping on that refresh key, here it is.
HCLR: Doesn't really matter. Warmup.
99" 24s SS(seated): Max of 132/64.2, held above 130 until ~20s, then decayed ~10RPM over the next 4 seconds. Not bad, but need to push harder at the end - that's when the race is won, after all!
99" 30s RS (40, seated): Max of 116/56.3 - Maintained >54 until ~24s where I dropped to 52.5, slammed it all the way back up to a monsterific 54.1 and held it there to the end.
Comparison? Tough, because last week I was on 93" and only had a 7-minute break rather than 5 hours. But you know what I can compare it to? This. Four months ago, in a 6-second all-out sprint, I got to a maximum of 115RPM on 99". Now I'm doing that for 30 seconds, and for 6 seconds I'm doing 150RPM. Suck on that, previous me.
Brief stats are here and here.
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (99") SS L,R:3
:16 12s PG (87") RS (80)
:22 14s PG (87") RS (80)
:28 18s PG+4 (93") RS (60)
:35 24s PG+8 (99") SS seated
:42 30s PG+8 (99") RS (40, seated)
Well, that was the idea, anyway. And no, my PG+ inches aren't quite perfect, but I've only got PG+6 and PG+12. What're ya going to do? Oh, right, get a better trainer...
So HCLRs on a slightly bigger gear, 44" (according to Sheldon) rather than 41". Max RPM of 186, so quite similar to 'normal'. SSes were good, up to 149/72.6, can't complain about that. PGRSes, slightly shorter than last week, and from a higher initial cadence, gave slightly better and more consistent results - 143/60.5 and 140/59.5. The final 'preliminary' was 11s longer and 8" harder than last week, so was rather in the category of 'the tough part' than the preliminary! The result was good though, solid and consistent 125/56 for essentially the whole interval was pleasing.
And then... 24s 99" SS lasted all of about 12s before the legs just wouldn't go anymore, and I didn't have the will to push them any more. I don't know if that was the better thing or not - if I'd kept going, I would have been lucky to finish with a cadence above 60 or so, which is not good quality. On the other hand, pushing through is kinda the point. So. Part one because, once my daughter is in bed, I'm going to try again - do another warmup with HCLRs, then attempt the last two exercises again. Okay, won't be as good as doing them at the time. And maybe if I were with the rest of the squad I'd've made it. Who knows? We do what we can, we try what we can't, and we see what happens. And last week I did them on only 93". Stay tuned...
Edit 1: I've just realised that I'm a numby. No, really. PG is the gear that you can't quite get to 160RPM in 8 seconds from 80RPM, isn't it? Not, in fact, the gear that you can get to 160RPM on. So my PG is actually now 53x15, 93", not 53x16, 87". Whoops. So I in fact have 93" PG, 99" PG+6, 107" PG+14, and 116" PG+23. Erm. Well I'm not doing the whole friggen thing again. And I'm NOT doing the last two on 107".
Edit 2: For all you funky mothers who've been desperately (or coolly) tapping on that refresh key, here it is.
HCLR: Doesn't really matter. Warmup.
99" 24s SS(seated): Max of 132/64.2, held above 130 until ~20s, then decayed ~10RPM over the next 4 seconds. Not bad, but need to push harder at the end - that's when the race is won, after all!
99" 30s RS (40, seated): Max of 116/56.3 - Maintained >54 until ~24s where I dropped to 52.5, slammed it all the way back up to a monsterific 54.1 and held it there to the end.
Comparison? Tough, because last week I was on 93" and only had a 7-minute break rather than 5 hours. But you know what I can compare it to? This. Four months ago, in a 6-second all-out sprint, I got to a maximum of 115RPM on 99". Now I'm doing that for 30 seconds, and for 6 seconds I'm doing 150RPM. Suck on that, previous me.
Brief stats are here and here.
09 September 2011
Is ABOC, is sickly.
There was a movie a while ago, called "John Tucker must Die" I'm pretty certain that Carl Brewer of ABOC was channelling that film...
:05 2 x 6s HCLR:1
:10 2 x 7s PG+12 SS:3 L,R
:16 14s PGRS (60 - seated)
:23 16s PGRS (60 - seated)
:30 7s PG-4 RS (100 seated)
:34 24s PG+8 SS (seated)
:41 30s PG+8 RS (40, seated)
I mean, really. That's just awful! Mind you, I suspect that next week will be even worse...
So anyway, 190RPM in the HCLRs, good effort. 146/70.3 for the 53x14 SS, which is not bad, if not my best. First 53x16 RS gave 143/60.5, while the second dropped back to just 136. 53x17 RS from 100 felt like a good effort, up to 152/60.7km/hr.
But all of that was just the preliminaries, really. The last two efforts were aimed to get as close to vomiting as possible without actually doing so. And, I'm excited to say, I managed to do just that! Well, so far anyway. Half an hour later and I'm still recovering!
My aim with these was to hit as hard as possible from the start to a cadence I thought I could manage and hold it there. And I did pretty well - max of 136/61.2 for the 24s effort, and held it around 60km/hr for about 21s before sliding down by 7 or 8 RPM over the last 3 seconds.
For the 30s effort I made an effort at a hard acceleration without going all-out. Only managed to get up to 121/54.5, and cadence was a little erratic, varying between 115-121, but I held it in that range for the whole 30 seconds, so I was happy with that. And hopefully by the time I wake up tomorrow morning, I'll have recovered!
:05 2 x 6s HCLR:1
:10 2 x 7s PG+12 SS:3 L,R
:16 14s PGRS (60 - seated)
:23 16s PGRS (60 - seated)
:30 7s PG-4 RS (100 seated)
:34 24s PG+8 SS (seated)
:41 30s PG+8 RS (40, seated)
I mean, really. That's just awful! Mind you, I suspect that next week will be even worse...
So anyway, 190RPM in the HCLRs, good effort. 146/70.3 for the 53x14 SS, which is not bad, if not my best. First 53x16 RS gave 143/60.5, while the second dropped back to just 136. 53x17 RS from 100 felt like a good effort, up to 152/60.7km/hr.
But all of that was just the preliminaries, really. The last two efforts were aimed to get as close to vomiting as possible without actually doing so. And, I'm excited to say, I managed to do just that! Well, so far anyway. Half an hour later and I'm still recovering!
My aim with these was to hit as hard as possible from the start to a cadence I thought I could manage and hold it there. And I did pretty well - max of 136/61.2 for the 24s effort, and held it around 60km/hr for about 21s before sliding down by 7 or 8 RPM over the last 3 seconds.
For the 30s effort I made an effort at a hard acceleration without going all-out. Only managed to get up to 121/54.5, and cadence was a little erratic, varying between 115-121, but I held it in that range for the whole 30 seconds, so I was happy with that. And hopefully by the time I wake up tomorrow morning, I'll have recovered!
30 August 2011
Exterminate, Extermi... I mean, Recalibrate!
Yes, that's right, time for some PG recalibration fun!
This was the plan:
:05 2 x 6s HCLR:1
:10 2 x 6s PG+12 SS L,R:3
:18 8s PG-4 RS(80)
:21 8s PG RS (80)
:24 8s PG+4 RS (80)
:29 8s PG+6 RS(80)
:32 8s PG+8 RS(80)
:37 16s new PG SS
:42 30s HCLR r/up 10:110, 10:130, 10:max
Which I, in my infinite wisdom (zero is infinite, right?) converted to:
:05 2 x 6s HCLR:1
:10 2 x 6s 53x15 (93") SS L,R:3
:16 8s 39x13 (79") RS(80)
:19 8s 53x17 (82") RS (80)
:22 8s 39x12 (85") RS (80)
:27 8s 53x16 (87") RS(80)
:32 8s 53x15 (93") RS(80)
:37 16s new PG SS
:42 30s HCLR r/up 10:110, 10:130, 10:max
So I was making an effort at PG+3", 5", and 11". Meh. What can you do about gears? It's all the trainer's fault, making my PG so high up the range. Anyway, I felt a bit lacklustre early on, and my 53x15 SSes only got up to 155/70km/hr, 3.6km/hr lower than my best of a couple of weeks ago! I accordingly suffered a bit of a shock when my PG+3" effort only got me up to 158 - I just couldn't get it any higher.
But I wasn't going to sit there and take that nonsense, no sir! So I whacked it in to 53x16, waited 5 minutes, and then blasted it up to 161 - success! The next effort was a bit of a jump, an extra 6" or so. I was trying to remember what I'd done before from an 80RPM start, but thought I might be in with a shot. 'Twasn't to be however, as I clocked in at 150/68.2 - which is actually a good 5RPM higher than I'd previously managed, so I can't be too disappointed with that. And, when one thinks about it, the smaller the new PG is, the easier the next couple of weeks are going to be! I'm already looking forward to 40s rampups in 53x16... not to mention now only having PG, PG+5.8, PG+12.4, PG+20 and PG+29 to go before I run out of cassette.
So for the 16s SS on 87", I treated it like a standing lap at DISC - though in all reality it's probably more like 19s. But anyway. I hit 149RPM and just held it around that level for the remainder of the interval - I could have gone higher, but I doubt I'd have lasted the 16s! HCLR rampup to finish, I didn't quite make it all the way to 30s - about 28s before my front wheel fell off the block and I almost fell off the bike - but not before managing a top of 191RPM! Maybe I should start wearing my helmet for spin sessions...
Brief stats here.
Edit 15/09/2011: I've just realised that I'm a numby. No, really. PG is the gear that you can't quite get to 160RPM in 8 seconds from 80RPM, isn't it? Not, in fact, the gear that you can get to 160RPM on. So my PG is now 53x15, 93", not 53x16, 87". Whoops. So I in fact have 93" PG, 99" PG+6, 107" PG+14, and 116" PG+23. Erm.
This was the plan:
:05 2 x 6s HCLR:1
:10 2 x 6s PG+12 SS L,R:3
:18 8s PG-4 RS(80)
:21 8s PG RS (80)
:24 8s PG+4 RS (80)
:29 8s PG+6 RS(80)
:32 8s PG+8 RS(80)
:37 16s new PG SS
:42 30s HCLR r/up 10:110, 10:130, 10:max
Which I, in my infinite wisdom (zero is infinite, right?) converted to:
:05 2 x 6s HCLR:1
:10 2 x 6s 53x15 (93") SS L,R:3
:16 8s 39x13 (79") RS(80)
:19 8s 53x17 (82") RS (80)
:22 8s 39x12 (85") RS (80)
:27 8s 53x16 (87") RS(80)
:32 8s 53x15 (93") RS(80)
:37 16s new PG SS
:42 30s HCLR r/up 10:110, 10:130, 10:max
So I was making an effort at PG+3", 5", and 11". Meh. What can you do about gears? It's all the trainer's fault, making my PG so high up the range. Anyway, I felt a bit lacklustre early on, and my 53x15 SSes only got up to 155/70km/hr, 3.6km/hr lower than my best of a couple of weeks ago! I accordingly suffered a bit of a shock when my PG+3" effort only got me up to 158 - I just couldn't get it any higher.
But I wasn't going to sit there and take that nonsense, no sir! So I whacked it in to 53x16, waited 5 minutes, and then blasted it up to 161 - success! The next effort was a bit of a jump, an extra 6" or so. I was trying to remember what I'd done before from an 80RPM start, but thought I might be in with a shot. 'Twasn't to be however, as I clocked in at 150/68.2 - which is actually a good 5RPM higher than I'd previously managed, so I can't be too disappointed with that. And, when one thinks about it, the smaller the new PG is, the easier the next couple of weeks are going to be! I'm already looking forward to 40s rampups in 53x16... not to mention now only having PG, PG+5.8, PG+12.4, PG+20 and PG+29 to go before I run out of cassette.
So for the 16s SS on 87", I treated it like a standing lap at DISC - though in all reality it's probably more like 19s. But anyway. I hit 149RPM and just held it around that level for the remainder of the interval - I could have gone higher, but I doubt I'd have lasted the 16s! HCLR rampup to finish, I didn't quite make it all the way to 30s - about 28s before my front wheel fell off the block and I almost fell off the bike - but not before managing a top of 191RPM! Maybe I should start wearing my helmet for spin sessions...
Brief stats here.
Edit 15/09/2011: I've just realised that I'm a numby. No, really. PG is the gear that you can't quite get to 160RPM in 8 seconds from 80RPM, isn't it? Not, in fact, the gear that you can get to 160RPM on. So my PG is now 53x15, 93", not 53x16, 87". Whoops. So I in fact have 93" PG, 99" PG+6, 107" PG+14, and 116" PG+23. Erm.
23 August 2011
Rampups
I think there was a spin session in there somewhere, too. But all I remember is rampups.
:05 2 x 6s HCLR:1
:10 2 x 7s 53x15 RS (20rpm):3
:17 25s 53x16 r/up 5:100, 10:120, 10:140+
:22 25s 53x15 SS
:28 30s 53x15 SS seated
:35 25s HCLR r/up 10:120, 5:140, 10:160+
:40 25s HCLR r/up 10:120, 5:140, 10:160+
Okay, the SSes weren't rampups, but they were killers just the same! I decided to go as all-out as possible rather than measuring my effort, and only managed 20s each time. Disappointing, but I've been feeling the lack of endurance this last few weeks so it might take me a week or two to get it back again!
Otherwise HCLRs were good, up to 190 at the start, and followed that up with 163/73.1 in the efforts from 20RPM. The next rampup was held above 140 for the last 10s, with a max of 145/61.7. The SS efforts, as advertised, didn't quite go the distance, showing a top of only 146/65.6 - so clearly I didn't go absolutely 6-second all-out! Ah well. HCLR ramups I did fine, sprinting the last 10s to get up to 181 to round out the session.
After 6 straight days of training, I'm looking forward to the rest tomorrow!
Brief stats here.
:05 2 x 6s HCLR:1
:10 2 x 7s 53x15 RS (20rpm):3
:17 25s 53x16 r/up 5:100, 10:120, 10:140+
:22 25s 53x15 SS
:28 30s 53x15 SS seated
:35 25s HCLR r/up 10:120, 5:140, 10:160+
:40 25s HCLR r/up 10:120, 5:140, 10:160+
Okay, the SSes weren't rampups, but they were killers just the same! I decided to go as all-out as possible rather than measuring my effort, and only managed 20s each time. Disappointing, but I've been feeling the lack of endurance this last few weeks so it might take me a week or two to get it back again!
Otherwise HCLRs were good, up to 190 at the start, and followed that up with 163/73.1 in the efforts from 20RPM. The next rampup was held above 140 for the last 10s, with a max of 145/61.7. The SS efforts, as advertised, didn't quite go the distance, showing a top of only 146/65.6 - so clearly I didn't go absolutely 6-second all-out! Ah well. HCLR ramups I did fine, sprinting the last 10s to get up to 181 to round out the session.
After 6 straight days of training, I'm looking forward to the rest tomorrow!
Brief stats here.
19 August 2011
Oh that's right...
...I'm a cyclist, not a weightlifter! I'd almost forgotten - it's managed to be 10 days since I've done anything (serious) on the bike! Today was a truncated spin session - enough to get some training in, get the legs moving, without exhausting me given that it's a busy week! So this was the program, modified from this:
:05 2 x 6s HCLR:1
:10 2 x 7s 53x14 RS (20rpm):3
:16 2 x 7s 53x15 RS (80rpm):3
:22 2 x 6s 53x14 SS:3
:28 1 x 25s HCLR r/up 10:120, 5:140, 10: 160+
HCLRs topped out at 189, so nice numbers - that seems to be an upper limit for me at this stage of training. The 53x14 RSs don't have a direct comparison, but I'm happy with those numbers - 146/70.3 consistent across both feels good. The 53x15 RSes were again comparable, with a top of 147/66.4. Seems a bit disappointing again, but it's hard to say. The final SSes showed good improvement with 152/73.3 - just below my best of a couple of weeks ago in 53x15 of 165/73.6. Rounded out with a HCLR rampup with a top of 185, and staying at 180+ for the whole of the final 10 seconds.
Brief stats here.
:05 2 x 6s HCLR:1
:10 2 x 7s 53x14 RS (20rpm):3
:16 2 x 7s 53x15 RS (80rpm):3
:22 2 x 6s 53x14 SS:3
:28 1 x 25s HCLR r/up 10:120, 5:140, 10: 160+
HCLRs topped out at 189, so nice numbers - that seems to be an upper limit for me at this stage of training. The 53x14 RSs don't have a direct comparison, but I'm happy with those numbers - 146/70.3 consistent across both feels good. The 53x15 RSes were again comparable, with a top of 147/66.4. Seems a bit disappointing again, but it's hard to say. The final SSes showed good improvement with 152/73.3 - just below my best of a couple of weeks ago in 53x15 of 165/73.6. Rounded out with a HCLR rampup with a top of 185, and staying at 180+ for the whole of the final 10 seconds.
Brief stats here.
09 August 2011
Is rampup, is evil!
:05 2 x 6s HCLR:1
:10 2 x 7s PG+12 SS L,R:3
:16 2 x 8s PG+8 RS (80, seated):3
:22 2 x 7s PG+8 SS (L,R, seated):3
:28 2 x 8s PG RS (90, seated):3
:34 2 x 7s PG+12 SS L,R:3
:40 30s PG-4 RS r/up 10:110, 10:130, 10:max
Such was the plan, anyway. However, as presaged last week, I decided to make up my own training plan (because I'm a super-advanced bike-God, that's why!) and went with PG+17.6 and PG+11 rather than PG+11 and PG+5.2, or PG+11 and PG+11 as I did last week. Did I pay for it? You bet!
HCLRs were good, up to 189 this time, and then it was straight down in to the business of strength work. Standing starts on 53x14 gave results of 145/69.3, which is pretty good - lower revs, but comparable speed. The +11 RSes were a bit low, only getting up to 146/65.2. The +11 SSes, same as last week, were also a little lower with a peak of 70.6, perhaps from fatigue already. The PGRSes, from 90 rather than 80, only got up to 64.4, lower than the +11RSes! The final +17.6 SSes however gave similar numbers to the start of the session, with a top of 143/68.7.
As for the evil, evil rampup? Well, it was evil. I was absolutely tanked by this time, and couldn't even make it up to 130RPM; hell, even getting up to 80ish RPM to begin the effort was nearly too much for me! A top of 124/47.3 is so bad it's only worth mentioning to point out how bad it is.
So, perhaps we could say that in overreaching myself, I overreached myself, and should have stuck with the +11/+11 setup of last week. On the other hand, I'm still alive and able to walk without significant assistance.
Thursday? Weights for me. Thank Druw I don't have to lift them at 145RPM...
:10 2 x 7s PG+12 SS L,R:3
:16 2 x 8s PG+8 RS (80, seated):3
:22 2 x 7s PG+8 SS (L,R, seated):3
:28 2 x 8s PG RS (90, seated):3
:34 2 x 7s PG+12 SS L,R:3
:40 30s PG-4 RS r/up 10:110, 10:130, 10:max
Such was the plan, anyway. However, as presaged last week, I decided to make up my own training plan (because I'm a super-advanced bike-God, that's why!) and went with PG+17.6 and PG+11 rather than PG+11 and PG+5.2, or PG+11 and PG+11 as I did last week. Did I pay for it? You bet!
HCLRs were good, up to 189 this time, and then it was straight down in to the business of strength work. Standing starts on 53x14 gave results of 145/69.3, which is pretty good - lower revs, but comparable speed. The +11 RSes were a bit low, only getting up to 146/65.2. The +11 SSes, same as last week, were also a little lower with a peak of 70.6, perhaps from fatigue already. The PGRSes, from 90 rather than 80, only got up to 64.4, lower than the +11RSes! The final +17.6 SSes however gave similar numbers to the start of the session, with a top of 143/68.7.
As for the evil, evil rampup? Well, it was evil. I was absolutely tanked by this time, and couldn't even make it up to 130RPM; hell, even getting up to 80ish RPM to begin the effort was nearly too much for me! A top of 124/47.3 is so bad it's only worth mentioning to point out how bad it is.
So, perhaps we could say that in overreaching myself, I overreached myself, and should have stuck with the +11/+11 setup of last week. On the other hand, I'm still alive and able to walk without significant assistance.
Thursday? Weights for me. Thank Druw I don't have to lift them at 145RPM...
04 August 2011
Stimp stimp stimp
Perhaps one day I'll get a bit more creative with my titles. Anyway, today was a repeat of Tuesday, and the results were a bit of a repeat too!
I didn't quite match the high of Tuesday in the SSes, but was more consistent, varying from 155/69.6 - 163/72.6, getting faster each time. The intervening RSes were also about 1km/hr slower, but the PGRSs were higher, both the seated variants giving a return of 69.3km/hr. Then to finish, the HCLR rampup was about identical!
Not much to be excited about, perhaps, but given that Thursday numbers tend to be a little down, I was happy with the result; perhaps the greater emphasis on strength, with only one longer effort (and only 20s at that) made recovery a bit easier.
Brief stats here.
I didn't quite match the high of Tuesday in the SSes, but was more consistent, varying from 155/69.6 - 163/72.6, getting faster each time. The intervening RSes were also about 1km/hr slower, but the PGRSs were higher, both the seated variants giving a return of 69.3km/hr. Then to finish, the HCLR rampup was about identical!
Not much to be excited about, perhaps, but given that Thursday numbers tend to be a little down, I was happy with the result; perhaps the greater emphasis on strength, with only one longer effort (and only 20s at that) made recovery a bit easier.
Brief stats here.
02 August 2011
Stomp stomp stomp stomp
:05 2 x 6s HCLR:1
:10 2 x 7s PG+12" SS:3
:16 2 x 8s PG+8" RS (40, seated):3
:22 2 x 7s PG+8" SS:3
:28 2 x 6s PG RS (80):3
:34 2 x 7s PG RS (80,seated):3
:40 1 x 20s HCLR r/up 5: 120, 5:140, 10: 160+
Well that was a fun session! I do like my strength work - even if I can't do it as well at home as at BBN. One caveat to the above - I did all PG+11, not PG+12/8. Why? Well, I have PG, PG+3.5, PG+5.2 and PG+11. And then PG+17.6. Though now that I sit down and think about it, why do -1 and +3 when you could be doing +5.6 and +3? What doesn't make you vomit makes you stronger...
Anyway, happy with the effort tonight, and the numbers hold up well too - the first SS was a bit low, at only 144/63.6, but the rest were higher - because I sat down earlier, at around 115-120RPM or so. I managed 159/71.2, which I was happy with, but I was determined to go higher - and I did, with 165/73.6! Always nice to challenge yourself successfully. Still need to translate that to the track more effectively though... the PGRSs were good, up to a high of 68.1 - cadence numbers are a bit dodgy, but the calculated figure for that speed and gear is up around 170, so we'll go with that!
After that a nice easy mad-all-out-sprint with no resistance for mid-180s, just as I'd recorded at the start of the evening. I'm tempted to try my luck in 39x23 on Thursday rather than 39x25, because I seem to go slightly faster with slightly higher resistance - it's a hypothesis to test, at any rate!
Brief stats here.
:10 2 x 7s PG+12" SS:3
:16 2 x 8s PG+8" RS (40, seated):3
:22 2 x 7s PG+8" SS:3
:28 2 x 6s PG RS (80):3
:34 2 x 7s PG RS (80,seated):3
:40 1 x 20s HCLR r/up 5: 120, 5:140, 10: 160+
Well that was a fun session! I do like my strength work - even if I can't do it as well at home as at BBN. One caveat to the above - I did all PG+11, not PG+12/8. Why? Well, I have PG, PG+3.5, PG+5.2 and PG+11. And then PG+17.6. Though now that I sit down and think about it, why do -1 and +3 when you could be doing +5.6 and +3? What doesn't make you vomit makes you stronger...
Anyway, happy with the effort tonight, and the numbers hold up well too - the first SS was a bit low, at only 144/63.6, but the rest were higher - because I sat down earlier, at around 115-120RPM or so. I managed 159/71.2, which I was happy with, but I was determined to go higher - and I did, with 165/73.6! Always nice to challenge yourself successfully. Still need to translate that to the track more effectively though... the PGRSs were good, up to a high of 68.1 - cadence numbers are a bit dodgy, but the calculated figure for that speed and gear is up around 170, so we'll go with that!
After that a nice easy mad-all-out-sprint with no resistance for mid-180s, just as I'd recorded at the start of the evening. I'm tempted to try my luck in 39x23 on Thursday rather than 39x25, because I seem to go slightly faster with slightly higher resistance - it's a hypothesis to test, at any rate!
Brief stats here.
29 July 2011
Ti-red
Felt tired today - I think my recovery from Tuesday was sub-optimal, as I was starving on Wednesday and have felt a little lethargic. Trying to make up for that in eating today! I've also spent much of the week trying to get my speedplay cleats off my shoes, and have had to resort to trying to drill the screws out. Even that's taking some time! In the meantime I did the session today with two screws out at the back, and still it felt secure through the standing starts. If I don't get them out tomorrow, I may have to do Sundays DISC session in runners and flatties...
Anyway, numbers weren't too too bad in most areas despite tiredness - the first standing start was back down to the levels of the previous week, with a best of 142/64.4. The other seated standing starts (as it were) were more similar, one or two RPM down on Tuesday, topping out at 159/71.2. The RS was slightly higher, with a best of 159/66.3. The PGRS was also the same, while the final HCLR was about 10RPM lower in the final 'sprint'. So overall a solid session, and possibly an indication that the standing results from Tuesday were slightly anomalous - or possibly, an indication of what I can do when I get it right! The numbers continue, overall, to go up...
Brief stats here.
Anyway, numbers weren't too too bad in most areas despite tiredness - the first standing start was back down to the levels of the previous week, with a best of 142/64.4. The other seated standing starts (as it were) were more similar, one or two RPM down on Tuesday, topping out at 159/71.2. The RS was slightly higher, with a best of 159/66.3. The PGRS was also the same, while the final HCLR was about 10RPM lower in the final 'sprint'. So overall a solid session, and possibly an indication that the standing results from Tuesday were slightly anomalous - or possibly, an indication of what I can do when I get it right! The numbers continue, overall, to go up...
Brief stats here.
26 July 2011
Monster Mash
:05 2 x 6s HCLR:1
:10 2 x 6s PG+12" SS:3
:16 2 x 8s PG+12" SS seated:3
:22 2 x 6s PG+6" RS (60rpm):3
:28 2 x 7s PG+12" SS seated:3
:34 25s PG RS(80)
:42 1 x 35s HCLR r/up 10:110, 10:135, 15:max
A fairly similar program to last week, lots of strength work involving standing starts. I was quite happy with the session today, which felt generally stronger and more focussed than even the session at Blackburn.
Numbers were good - up to 154/68.5 for the first PG+12 SS, compared to a best of 146/65.2 last week. The PG+6 RS gave a high of 158/65.8 compared to 153/64.4 last week. Again, the seated SSs were higher than the standing versions, probably because of needing to sit down on my trainer due to stability issues and just plain getting to higher cadences, and the lighter flywheel meaning I just don't have to push as hard to get going. A top of 161/72.6 was pleasing, though.
The 25s PGRS effort I wasn't entirely sure what to do, so I just did it as a 5,10,10 rampup and hit a top of 138. HCLR rampup was good, just went all-out in the last ten seconds and hit, apparently, 195 - I wasn't looking at the time, and it seems like potentially a spike though garmin and golden cheetah both agree. At any rate, it was at least 184 which is what I hit in the warmup, so nice to hit those levels again at the end.
Brief stats here.
:10 2 x 6s PG+12" SS:3
:16 2 x 8s PG+12" SS seated:3
:22 2 x 6s PG+6" RS (60rpm):3
:28 2 x 7s PG+12" SS seated:3
:34 25s PG RS(80)
:42 1 x 35s HCLR r/up 10:110, 10:135, 15:max
A fairly similar program to last week, lots of strength work involving standing starts. I was quite happy with the session today, which felt generally stronger and more focussed than even the session at Blackburn.
Numbers were good - up to 154/68.5 for the first PG+12 SS, compared to a best of 146/65.2 last week. The PG+6 RS gave a high of 158/65.8 compared to 153/64.4 last week. Again, the seated SSs were higher than the standing versions, probably because of needing to sit down on my trainer due to stability issues and just plain getting to higher cadences, and the lighter flywheel meaning I just don't have to push as hard to get going. A top of 161/72.6 was pleasing, though.
The 25s PGRS effort I wasn't entirely sure what to do, so I just did it as a 5,10,10 rampup and hit a top of 138. HCLR rampup was good, just went all-out in the last ten seconds and hit, apparently, 195 - I wasn't looking at the time, and it seems like potentially a spike though garmin and golden cheetah both agree. At any rate, it was at least 184 which is what I hit in the warmup, so nice to hit those levels again at the end.
Brief stats here.
Subscribe to:
Posts (Atom)