Rest Day

Monday today. I’m pretty tired after the week training. It ended with 2:42 of MTB riding. Fairly easy cycling and I’quite sure I would have gone longer was it not for the cold. My hands were absolutely freezing for the last hour and my plans to tac-on extra distance was unplanned. Tiredness may have been the real reason but at the time I was wholeheartedly convinced that it was the cold. I wore my +degrees gloves and see from the data that the temperature dipped below zero after about an hour of cycling.

I might do some training tonight. Easy core exercise in the gym, a short run or perhaps a swim… just something to keep moving. Last week I learned that this can help.


VO2 12s #4

Did the VO2 12s again. My fourth time doing these. They didn’t feel so bad at all – I actually quite enjoyed them. Time has come to do something about the resistance on the rollers. I’m reaching the upper limit of what I can do with them. I need to find a shop that sells belts, pulleys and drives so I can rig a resistance unit onto them.


Today’s VO2 Max session:
467kJ, av. 235W, NP 256W, TSS 56,5

Previous sessions:
469kJ, av. 240 W, NP 257 W, TSS 56,1
474kJ, av. 239 W, NP 258 W, TSS 57,2
439kJ, av. 222 W, NP 240W, TSS 54,0

There is more to it than the figures show. I’m quite sure I hit the 30s harder this week, so let’s analyse each nine minute segment:
1: 142kJ, av 264W, NP 270W, TSS 16,4
2: 140kJ, av 261W, NP 268W, TSS 16,1
3: 140kJ, av 261W, NP 269W, TSS 16,2

And comparing to the last set I did:
1: 141kJ, av 261W, NP 268W, TSS 16,2
2: 139kJ, av 257W, NP 265W, TSS 15,8
3: 138kJ, av 257W, NP 265W, TSS 15,7

So I was correct! Today’s was an increase in performance. Small, needed an awful lot of analysis to show it, but it was there.


Leg Blaster

I needed to do something today. Anything. Last night I skipped my evening workout in favor of eating a large bag of chocolate biscuits. Couldn’t stop eating and felt sick afterwards.  There were several plans swimming around in my head as I approached the gym -swimming being one of them- but I finally decided upon an easy 40 minute treadmill run followed by a leg blaster weight session.

I feel rally tired now and am very doubtful that I will make it to swim training tonight. Time will tell.


Not so Sweet Spots

The legs didn’t cooperate today. I felt very sluggish, uncomfortable… just no zip in the legs at all. Had it been a nighttime session I would have bagged it and convinced myself that I had a hard day and would try again tomorrow. I had a good night’s sleep so I can’t use that argument.

Looking at my TSB, I started today’s ride @ -8,7 – that’s not so deep in the hole at all. Last week’s record numbers came from a starting TSB of -2.0 . The week before, which had similar numbers, was from a TSB of -7,8.

Anyway, it is what it is. The good thing is I made myself do a sixth set.
The bad news is that six is now the baseline.

Work: 773kJ
NP: 224W
Av. P: 217W
TSS: 78,0
Av. HR: 152 bpm

Splits Today (Av. Power):
226W, 227W, 225W, 229W, 225W, 242W

Last Sessions (Newest on top):
236W, 238W, 239W, 239W, 264W
229W, 228W, 231W, 229W, 258W
226W, 221W, 225W, 228W, 246W
223W, 225W, 227W, 228W, 240W


New Lesson Today

I was absoultely exhausted today.

Legs had no zip; A good day for a rest. But instead of resting I went to the gym and did some core and leg strength work. I threw in a few chin-ups to mix it up a little too. A very short visit to the gym but the lesson is: I felt less tired and less leg pain afterwards. Even now as I sit here and type I feel ready to go again.

Not sure what I’ll do tomorrow… time pressure. See what I can fit in.


I completed what has now become my normal week. Five training sessions spaced over 6 days. Saturday and Sunday are always the same: Hard roller set on Saturday, long mad-hard MTB session on Sunday.

Today the MTB ride was difficult. TSS was almost the exact same as last week as were ACT, CTL and TSB  but it was uncomfortable as hell. It shows, despite all the science there is still a life or human factor that can’t be accounted for.

Perhaps I can add more swimming into the mix over the next few weeks – I feel my legs are not getting the rest they need so swimming will keep me moving and give my legs a chance to recover.

It will soon be time to increase the weights in the squats, move from a gym base to a strength phase. No doubt that will cause stress for a few weeks. Swimming will be more important when that starts.


PMC Chart looks good.

Ahead of last year.
+10 CTL in 28 days – this is the max recommended by Friel.Constant upwards trend for the past 60 days.

Nothing to complain about here.


Get it Done

I’m typing this in an attempt to motivate myself to do this workout:

2x[7 x (2:00 @ 115% VO2 Max, 1:00 @ 50% VO2 Max)] on 4:00 RI

Trying to get it done early leaving the day open for whatever comes my way. Also it maximises my recovery for tomorrow’s outdoor ride.

Let’s do it.


It was difficult and I didn’t hit the power numbers I wanted to.Screen Shot 2016-02-20 at 14.29.14

All were around 280W NP. I was aiming for 285W.
What’s done is done – I’ll try to do better next week.

Plod – Splash

Knee has been great so I decided to test it out. 30 minutes with the last 20 alternating 3min @ 14km/h, 2min @ 15km/h. Easy enough and felt good. Happy with that.

I then jumped into the pool; the first time there in over two weeks. It went as expected. Not easy after 3 minutes and then I settled into a rhythm after a while.

Feeling a little stiff now.

Sweet Spot Thursday

Did the 5 x 9:00 sweet spot session today.
It’s getting easier and easier so I tried to make it a little more difficult today. Instead of waiting until the last set to add some threshold efforts I did it in the middle of the third set. I added about 90 seconds at 260W and then returned to 230+W for the remainder of the set. The idea was to suffer a little for the third set and make the last two challenging.

Work: 686kJ
NP: 239W
Av. P: 232W
TSS: 73,5
Av. HR: 148 bpm

Splits Today:
236W, 238W, 239W, 239W, 264W

Last Sessions (Newest on top):
229W, 228W, 231W, 229W, 258W
226W, 221W, 225W, 228W, 246W
223W, 225W, 227W, 228W, 240W