Race #1 2016

The first race of the year is complete. I now know how my training has improved my performance from last year.

The race was not exactly the right one to highlight my strengths but it showed some strengths and some areas of improvements.

It was a 1km loop. 40 minutes + 1 lap. Last year the group split in two almost immediately and I was in the second group. I punctured after about 10 minutes so have no idea how I would have done.

Last night I held the front group through the first two laps – so that was already better than last year. The first lap was the second fastest lap of the race – 43,5km/h average speed. When you consider there is two sharp corners in the 1km of that lap you can get an idea of how fast that was.

I managed to hang on through more than a few rough moments. There were four or five really tough laps during which I nearly got dropped but somehow didn’t. Finally, after about 30 minutes the elastic snapped and I left the group. That was after the fastest lap of the race – I simply couldn’t recover after it.

The take-home?

I didn’t train those sprints.

Kniv-powerYou can see the 20 and 30 second power intervals where then ones that were outside my trained limits. All others were trained to some degree but they weren’t trained in the manner in which they were required last night. I can work on that.

The good part is that I managed to bridge gaps even when I thought I was stretched to my limit. You could say that I found a new limit last night.

Some movies:

From 13:08 in the one above

Hills and Run-Bike

Two days, two training sessions and three activities.

Starting to work on a big overload period. Eight days of overload remaining. Then a rest, a small overload and a 3 day taper.

Today’s session was a 30 minute run directly followed up by 30 minutes on a spinning bike.

The 30 minute run felt good. Solid pace good legs.
I had no pan when I jumped on the spinning bike. I did a moderately hard 10 minutes and then switched into 20 minutes of 0:40 hard, standing, 0:20 easy grinding a very low cadence.

As if that wasn’t enough – and it wasn’t – I then got on the rollers at 10:10 last night and did 10 minutes at  210w + followed by the 0:40/0:20 VO2 max session. To make it interesting I didn’t look at the computer; I just went on time and feel. Numbers were good – a little up and down but no fade throughout the set. Happy with that!It looked like this:

40-20Feels

Run, Lift and Rest

After Saturday and Sunday cycling I should have had a complete rest today. Though, following my new ‘cycle every day’ plan I should have been on the bike. I did neither. I did a pre-work gym session during which I ran for 30 minutes and then did 20 minutes of primarily leg strength training.

Today I’m in pain. It’s most likely from the running. Today I’ll ride the bike though… and try to keep riding it every day until I go to Edinburgh.

Not so long to go now.
The hard groundwork is done.
Keep the fire burning.

Tried and Died

I attempted to back up yesterday’s ride with a longer yet similarly fast ride today. The legs were having none of it. Bad feelings in my legs though there’s a chance that it was at least partly mental. I could probably have gone harder and faster… and longer. I didn’t, didn’t and didn’t so that’s the way it is.

I have a plan.
A plan that can only fail.
It can fail so badly that it’s nearly worth trying.
What’s this plan?
Cycle every day between now and Edinburgh.
In addition to the cycling, swim and run twice a week too.
In addition to that. Do three weight sessions.

See what I mean.
It’s so definitely going to fail that I have to do it.

Tune in tomorrow to see if day one is a fail.

I’m not posting today’s ride. It was shite.

Rest then Road Bike

I was extremely tired last Monday. I took it very easy on Monday and Tuesday as a result. The intention was to hit it hard again on Wednesday. Unfortunately the shit hit the fan in work and I missed all training for three days.

Yesterday, with fresh legs, I took the racer out for the first time this year. Just out to Färingsö and home again; a quick two hour blast. I felt pretty good and was giving it a pretty solid effort the entire time.

When I got home and downloaded the effort I was surprised: 32km/h average speed for the day. If I remove the traffic sections from the training curve I get an average speed of 33,5 for that section.

The weather was perfect though. Not so cold. Nearly no wind. I think everyone in Stockholm was fast yesterday. Let’s not chase that average speed for the rest of April now – that will only lead to dissapointment!

Plan is to get out on the bike again today – let’s see if I can manage that.

Screen Shot 2016-04-10 at 08.43.09

 

Easy Time

I’ve been very dedicated for the past few months… no breaks. Just a day here and there to unload some extreme fatigue. Time for that break as come. I’m on a total day off today after having two easy days before that. The hope is that I will feel like superman tomorrow and begin my final build for Lidding MTB race. Just 31 days to go. Those 31 days will be interrupted by Gerry’s birthday… The plan is to completely burry myself before that. Recover, and do whatever I have to do at that party, recover some more and then do a tough 4 days and then taper.

The big push starts tomorrow.

Swim – Lift

I’m tired and the tiredness isn’t lifting. Sunday was a low point in my training for the year. Monday’s swim showed promise but today when I attempted to train I was absolutely exhausted. I bagged the planned rowing set and went for a leg weight session instead.  That was my first weight session in three weeks. I lifted light weights and did a high rep session in the hope that I would 1/ Get back into the swim of things and 2/ not be sore for a week. Tomorrow will tell if that plan worked.

Assuming I feel better I will swim with the club tonight.

I felt very tired when I got home. Went to bed early, didn’t read and had a pretty good sleep.

Lidingö Lethargy

Lidingö recon number five today. Done and dusted but I was not feeling good at all. Every hill took a little bit of me today. I just hadn’t got it in my legs. Pain and no top end power.

I had planned to hit the gym tonight and do a leg blaster but since my legs are already blasted I can scratch that particular plan.

Sitting here. Done for the week. Feeling small.