Taking it easy – but what’s the drag


Sitting on the turbo doing a simple 45min spin as the RACE MTB 75km is on Saturday and I am not totally prepared. Think it will be the case of finishing ……

So turbo today

Screenshot 2015-04-30 12.06.27

But afterwards there is a faint plastic smell – I look around

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my initial thought it was the rear tyre – but it is a thicker turbo specific tyre so thats not the culprit ….. then i find out the error is the resistance lead for the turbo has been rubbing against the tyre for the whole ride

that isn't a highlight on the the black lead - it is metal
that isn’t a highlight on the the black lead – it is metal

How to avoid missing anything from the TdF and still get the exercise in


I may have over indulged last night after watching the Columbia Brazil match with Bacchus the nasty. So after a recovery nap I realised I didn’t have enough time for a short ride prior to watching the end of the Tour de France ….. So this is my solution.
Bike with trainer wheel strapped onto the turbo – towel over the bars and iPad and headphones.

Definitely not the prettiest sight.

Photo on the iPad watching the sprint

Back on the turbo and gone pro on Strava


After a short break due to a cold I am back on the turbo trying to get a bit fitter for the potential Srathpuffer 24 mtb race – I am far from ready – so far in fact that i cant see myself doing 4 hours let alone 12 ….

But had a spin on thursday on the turbo and so tonight started doing one of the sufferfest films Angels which is a great climbing training video. Felt the effect of the cold so only completed 2 of the 3 climbs.

Picture 1

Went pro on the Strava account and they have this HR analysis which is fairly interesting if a bit basic. Love strava for the KOM and the social pecking order so paid mainly as a big thank you ….

Picture 3

So what is Suffer and what is points in the red – well here it is ….

The Strava Suffer Score is an analysis of your heart rate data. By tracking your heart rate through your workout and its level relative to your maximum heart rate, we attach a value to show exactly how hard you worked. The more time you spend going full gas and the longer your activity, the higher the score. Compare your Suffer Score with friends and pros, see if you can do a truly epic workout and motivate yourself to push that extra bit harder! The Suffer Score was inspired by the concept of TRIMP (TRaining IMPulse) coined by Dr. Eric Bannister.

 

Points in the Red is the portion of your Suffer Score that you earned in your Zone 4 and Zone 5 heart rate zones. Points in the Red shows you the intensity of your workout – if your Suffer Score and Points in the Red are the same, you were hammering the entire time!

 

Interval training on the indoor trainer: Sufferfest Revolver


 

Last night went out to the garage for Sufferfest Revolver.

THE DETAILS:

  • How long: 45minutes
  • What it’s about: Repeats of 1:00 maximum intensity intervals
  • Best for: Increasing your maximum power and ability to recover

Simple. Brutal. Uncomplicated. This is a workout you don’t have to think about. You just get on, drive yourself into the ground, and get off. It’s the perfect video for anyone who needs to fit a killer, high-intensity workout into their lunch hour to tune-up for racing or weekend ass-kicking.

WORKOUT DETAILS:

  • 4:00 warm-up
  • 1:30 of tempo riding
  • 2:00 of higher-speed tempo, with video from the Madison at the UCI Track World Cup
  • Then the main event – 15x 1:00 intervals, with 1 minute rest in-between each interval, for a total of 30 minutes of intervals.
    • The ‘on’ intervals are not for the faint of heart. They should be done at 9/10 or 10/10 on the RPE (recommended perceived exertion scale). They feature footage from the UCI Track World Cup (Madison, Keirin, Kilometer), the UCI Cyclocross World Cup and the UCI World Road Championships (both U23 and Elite Women).
    • The ‘off’ intervals features some beautiful footage descending the Col du Soler
  • 4:00 warm-down featuring the final Ks of the Col du Soler descent.

It was my first go on the video so i was more likely at 9 instead of 10 on perceived edit – I did feel sick twice so that may have been 10’s …..

Polar HR

it was brutal – for the garage floor as well judging by the sweat ……

 

 

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Turbo training in the garage


I won’t say I got sweaty but the term ‘A sweatier crack than a group of weightwatchers in a xmas disco …’ comes to mind.

I am not sure if enjoy is the correct adjective but doing the sufferfest angels video whilst on the turbo sure makes you work harder …. the pool of sweat got bigger and i am not really a sweaty type of person.

Today I discarded the top but kept 2 heart rate belts on to compare the 2 actions of Polar vs Garmin. I love Garmin only for the guess work they put into calorie expenditure – always on the flattering side. The polar is a bit more scientific giving calorie burn (727 on the garmin vs 911 on the polar) normally the Garmin is a tad over estimated but putting in turbo session seems to throw their computations out …. guesswork.

The polar also give a Fatburn FB percentage – today was high cardio zone so only 12%.

Looking forward to the sportive on Sunday ….

Sufferfest ANGELS is a great training video – see the HR chart above 10min of up and under then 3 hill climbs of 8 min each ….. feeling exhausted now but i am sure I will get better …..

Here is a breakdown of angels ….

Angels duration64:00 8.5/10 3 x 8:00 climbs with accelerations and attacks. …those who can’t climb but want to. And for climbers who want to be able to attack more powerfully. Liege-Bastogne-Liege, Paris-Nice, DauphineMix of rock and techno/dance

Long ride today but nowhere to go (or at least i don’t want to)


Becoming soft …..

Outside it is pishing down with rain and cold and I am supposed to do a 2 hr ride with intervals …. So plan B – iPad and movie too ….

Loving the Polar Training Program and the Turbo


Todays Interval was made harder by the run I did earlier. It was my first run post injury and i was slow and I suffered. Heart Rate was way high and pace was way down …. leg however felt alright but distance was short only 5km.

run with even 4:50 splits apart from traffic at end

 

Then tonight was Polar Training Interval Program on turbo / bike.

1H10m duration

Build up zone 3 / 3 min zone 4 / 22min zone 3 / 3min zone 4 / then zone 1 and finish

Legs feel a wee bit tired now.

 

Saturday night and time to ride


Tired now – lets see how I feel in 1H50….

UPDATE:

Nice ride although got off the trainer at 11pm which was quite late for dinner ….

49.04km later - long tempo ride for fat burn is dusted

Back on my bike


After a seemingly 2 month gap convalescing in one way or another I am back on my bike … quite literally. Now that my knee can bend 90 degrees I have pulled the bike in from the garage and the turbo trainer from upstairs …. the physic warned me that the first stint would be uncomfortable but it would get better as i warmed up.

 

So nothing extravagant just a low impact spin ….. but boy does it feel good.

 

Also been trying out the Running Free Online website which allows you to import data from a multitude of devices an has better analytics than most …  Here is a screen grab of the analysis from the the half marathon shown above showing distribution of effort over hr and various others …. still evaluating …

running free online graph

 

the pain and the the turbo


So balls have been chopped … all together now “VASECTOMY … I’m not half the man I used to be ….” in the tune of Yesterday by the Beatles ….

I am looking forward not to be as hunched up as I was for the last 2 days and expect that i will recover enough to even get to go swimming this week. The little snip was Tuesday so on monday night I dragged the turbo trainer and bike into the kitchen for a session (my last as a full man)

I am loving the trainer – should have done this years ago as perfect for those nights when too icy or dark to really put miles in and a great way to spin whilst watching a movie …. probably by myself with headphones as the whirring might get the misses to kill me.

Was intending to do a longer ride but figured a 25km little ride was long enough – just need to get a dedicated towel to mop up all the sweet left behind … thank goodness for wooden floors and a mop.

2nd turbo session

first go on a turbo trainer


After the assembly (10min) and another 5min changing the tyre on the road bike – I got on and cycled – I think my legs are a bit tired from gym session earlier but I loved it. Going to be the way I watch movies in the future … iPad on table and spin baby spin

Garmin picks up sensor on rear wheel too ...

More info once I have had more practice / experience.