Log: 03/02/2012

03/02/2012 

In a hole, climbing out..

The "Paperclip"

My Quarq CinQo wouldn't pair with my Edge 500 on Wednesday. It worked Tuesday, end every other day before that. I was irked, but felt that there was a chance it was a battery contact issue, magnet, or battery charge issue. I had no time to troubleshoot - had left the house to race at Kew Blvd and left myself no time to spare..

The race itself was just plain painful. I was now feeling the cumulative fatigue of the previous week. My throat was burning and unusually dry for most of the race and I was concerned I was tasting the beginnings of a viral onslaught. Big effort just to hang in the initially large but gradually diminishing pack. Ave speed (no power) was similar to previous weeks that had tended to yield an NP of ~290 watts. It always seems high to me - (NP for crit at that particular circuit) at 4.5 watts/kg, but on the other hand, it never feels easy..

Chapeau to Brendon "Barney" Mahoney, new recruit to 6am-er ranks - on his 3rd place in the BGrade race. I didn't see much of Brendon as I see-sawed my way up and back through the peloton - throat on fire and praying for death, but he clearly handled himself nicely over the duration..

Thursday I took a nice easy ride out to pick up my new saddle - feels Ok, will def need to work on the position to get it just right.

Thursday night I removed the Quarq after trying all suggestions in the troubleshooting section of the user's manual, and finding no relief from the ANT+ radio silence. Took it back to the place of purchase. Please be only a week on turnaround of a new unit.. Please.. (I understand that the distributor will replace the spider).

I also got to wrenching on Thursday night - making sure my old ride, affectionately known as the "Paperclip" is ready to assume the role of main ride while sad Quarq unit is gone away. The Paperclip is a circa 2006 TCR Advanced frameset- which is no piece of junk, and was ridden in the professional peloton back in the day - but I have got to say, compared to more contemporary carbon framesets - this ol girl just bends like a paperclip - even under my hardly overbearing ~64kg self.

Today I just took it easy on the bike, no Friday Muntanyes - still little tired. I'll see if Ol wants to race track tomorrow, and make a call on that front based on his response..

Log: 30/01/2012

Training Principles - 7:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Rest.
"Progress, i.e., improved fitness, cannot be achieved if there is not sufficient time and rest between workouts." Howe


A week in the Vic Alps:

25/01/2011 - Road | Muntanyes

Mt. Hotham (Bright --> Return)..

    Duration:      5:49:23
    Work:          2795 kJ
    TSS:           273.5 (intensity factor 0.803)
    Norm Power:    213
    VI:            1.18
    Pw:HR:          22.24%
    Pa:HR:          -28.42%
    Distance:      115.638 km
    Elevation Gain:        1910 m
    Elevation Loss:       1874 m
    Grade:         0.0 %  (36 m)
        Min    Max    Avg
    Power:           0    584    181     watts
    Heart Rate:      74    168    130     bpm
    Cadence:         19    126    81     rpm
    Speed:           0    76.3    19.5     kph
    Pace             0:47    0:00    3:04     min/km
    Altitude:        316    1858    1115     m
    Crank Torque:    0    69.9    21.8     N-m
    Temperature:     13    36    20.9     Celsius

Top of Hotham, looking toward Falls Creek

What can I say, Hotham is a fantastic climb and the conditions today were nothing short of spectacular. Clear skies and 20c at the summit - virtually no wind..

I rode this climb somewhere close to full gas, but didn't completely turn myself inside out knowing there is a weeks climbing in the Vic Alps ahead.

My time for the actual ascent was 1:30:48 - just short of the sub 1:30 that I was aiming for.

Quick update:- Noticed there are x2 Hotham segments defined at Strava, so depending on which one you define as the "real" Hotham you can apply the appropriate time: Mt Hotham Mount Hotham

Happy with "the" time - it's a challenge pacing yourself over a 1.5 hour uphill ITT, but the lay of the ascent helps the rider to mentally segment the climb into x3 ~10km chunks.

Will be back on this particular road come November (Stratford to Dargo KOM )...

26/01/2011 - Road | Muntanyes
Tawonga Gap Repeats..

Entire workout (146 watts):
    Duration:      4:15:06
    Work:          1747 kJ
    TSS:           149.7 (intensity factor 0.676)
    Norm Power:    179
    VI:            1.23
    Pw:HR:          100%
    Pa:HR:          100%
    Distance:      74.759 km
    Elevation Gain:        1548 m
    Elevation Loss:       1583 m
    Grade:         -0.0 %  (-34 m)
        Min    Max    Avg
    Power:           0    465    146     watts
    Heart Rate:      90    157    130     bpm
    Cadence:         16    123    74     rpm
    Speed:           0    71.7    17.2     kph
    Pace             0:50    0:00    3:29     min/km
    Altitude:        277    851    509     m
    Crank Torque:    0    59.3    19.1     N-m
    Temperature:     12    31    23.2     Celsius

An easier day today - 1x Tawonga-A & 2x Tawonga-B with a coffee at Beauty in the mix.


27/01/2011 - Road | Muntanyes
Mt. Buffalo (Bright --> Return)..

Entire workout (159 watts):
    Duration:      3:29:09
    Work:          1854 kJ
    TSS:           197.3 (intensity factor 0.788)
    Norm Power:    209
    VI:            1.31
    Pw:HR:          23.81%
    Pa:HR:          -28.66%
    Distance:      83.725 km
    Elevation Gain:        1341 m
    Elevation Loss:       1299 m
    Grade:         0.1 %  (44 m)
        Min    Max    Avg
    Power:           0    453    159     watts
    Heart Rate:      60    166    121     bpm
    Cadence:         19    118    81     rpm
    Speed:           0    63.8    23.6     kph
    Pace             0:56    0:00    2:33     min/km
    Altitude:        262    1323    642     m
    Crank Torque:    0    67.6    18.9     N-m
    Temperature:     14    24    18.2     Celsius

I rolled out early and caught the local bunch intending to ride out over Tawonga Gap. Gave my best wishes to Richard Reid for his 200km ITT (Audax Alpine Classic 200) on Sunday. I stayed with the group to the turnoff for the gap, then doubled back to the base of Buffalo - giving me 60 minutes warm-up before commencing the climb.

My legs were not entirely dead, but certainly a little heavy from the previous days of training. Was definitely wise to warm up for the hour, and I still found myself circling at the base (procrastinating) - worrying about whether I had the physical and mental grit to put in a solid 60min TT on this fine morning. Had been 2 years since I had last climbed Buffalo and didn't really recall much about the climb (always/only ever climbed Buffalo at the end of an AAC200 = too delerius to really take it in).

Climb was well paced - false flat was much shorter than I recalled. Theme of the week was now taking shape: I had a vague Idea that I wanted to go sub 60min, my ascent took 1:00:23. Needless to say, I'd like to come back and hit this with fresh legs next time.


28/01/2011 - Road | Muntanyes
Mt. Buffalo - Father/Son..

Ol and I have been training for his Buffalo ascent from early December 2011. Plenty of 1in20 reps for the young fella, and lots of planning/discussion. 

Mt Buffalo (to the Gap):

Distance	18.5 km
Avg Grade	5.4%
Elev Gain	1,004 meters

Glorious early morning sunshine

Entire workout (81 watts):
    Duration:      4:07:29
    Work:          925 kJ
    TSS:           46.3 (intensity factor 0.388)
    Norm Power:    103
    VI:            1.26
    Pw:HR:          42.23%
    Pa:HR:          -122.27%
    Distance:      42.013 km
    Elevation Gain:        1096 m
    Elevation Loss:       1049 m
    Grade:         0.1 %  (46 m)
        Min    Max    Avg
    Power:           0    456    81     watts
    Heart Rate:      87    181    142     bpm
    Cadence:         19    113    50     rpm
    Speed:           0    50    9.8     kph
    Pace             1:12    0:00    6:09     min/km
    Altitude:        307    1345    909     m
    Crank Torque:    0    56.4    15.8     N-m
    Temperature:     18    29    22.7     Celsius

3/4 to the saddle..

Finally the big day had come, & it was another gorgeous morning in the beautiful Vic Alps.
I was really hoping that Oliver would successfully complete the climb - after such a long build up I didn't want to see the lad disappointed and potentially discouraged.

Our training had been based around higher intensity climbing in Melbourne (Dandenongs) - threshold work in ~30min blocks - this equated to Ol holding ~125-130 watts by my PM, and a HR of ~175-180bpm.

For the Buffalo climb I paced Ol at 100 watts, with a HR of 145-150, and we broke this work down into 2km blocks - resting in between - eating, drinking, chatting, and taking in the awesome vistas.

The climb itself took about 2 & 3/4 hours - but the time really flew, we were having a ball. At the Chalet there was some celebration, more sight seeing and resting.

At the Summit!!

A huge congratulations to Ol - a big accomplishment for a 10yo, and so glad that what eventuated was a great adventure, and not an epic struggle :)
A great lesson illustrating to the young man that with planning, diligence and consistency you can achieve even the most daunting of goals.

Ol plans to keep training and racing for the coming year - and may aim to complete the ride again next year, this time from Bright & return.

One of my fave mountain top vistas, from the Chalet lookout..

29/01/2011 - Road | Muntanyes
Audax Alpine Classic - 140 (Bright --> Mt. Beauty&Return, Bright --> Mt. Buffalo&Return)..

Entire workout (146 watts):
    Duration:      7:08:44
    Work:          3024 kJ
    TSS:           295.1 (intensity factor 0.721)
    Norm Power:    191
    VI:            1.31
    Pw:HR:          -0.5%
    Pa:HR:          11.63%
    Distance:      140.473 km
    Elevation Gain:        2583 m
    Elevation Loss:       2502 m
    Grade:         0.1 %  (83 m)
        Min    Max    Avg
    Power:           0    651    146     watts
    Heart Rate:      50    172    111     bpm
    Cadence:         18    126    74     rpm
    Speed:           0    62.2    19.2     kph
    Pace             0:58    0:00    3:08     min/km
    Altitude:        348    1531    779     m
    Crank Torque:    0    74.7    19.0     N-m
    Temperature:     16    36    24.4     Celsius
 

A nice roll around the Alpine Classic 140 course with some friends.

For fun I attacked Tawonga-B hoping for a sub 25min, could only manage 25:25.
I lost concentration a little in the middle section, but all up it was a solid effort on some fairly tired legs.

Lap 2 (Tawonga-B):
    Duration:      25:25
    Work:          434 kJ
    TSS:           49.4 (intensity factor 1.076)
    Norm Power:    285
    VI:            1.01
    Pw:HR:          9.61%
    Pa:HR:          8.22%
    Distance:      7.569 km
    Elevation Gain:        470 m
    Elevation Loss:       0 m
    Grade:         6.2 %  (472 m)
        Min    Max    Avg
    Power:           0    440    283     watts
    Heart Rate:      120    172    164     bpm
    Cadence:         49    101    82     rpm
    Speed:           8.8    28.1    17.1     kph
    Pace             2:08    6:49    3:30     min/km
    Altitude:        506    978    745     m
    Crank Torque:    0    52.3    33.1     N-m
    Temperature:     24    25    24.2     Celsius

21/01/2011 - Road | Muntanyes
Tawonga Gap Repeats..

Sullivan's Lookout

Entire workout (168 watts):
    Duration:      2:26:42
    Work:          1315 kJ
    TSS:           116.1 (intensity factor 0.737)
    Norm Power:    195
    VI:            1.16
    Pw:HR:          -8.54%
    Pa:HR:          -7.82%
    Distance:      53.839 km
    Elevation Gain:        1002 m
    Elevation Loss:       1048 m
    Grade:         -0.1 %  (-44 m)
        Min    Max    Avg
    Power:           0    386    168     watts
    Heart Rate:      60    148    117     bpm
    Cadence:         21    161    81     rpm
    Speed:           0    60.8    21.6     kph
    Pace             0:59    0:00    2:46     min/km
    Altitude:        330    901    599     m
    Crank Torque:    0    55.4    20.3     N-m
    Temperature:     11    20    13.8     Celsius


Rested on Monday, today some more climbing, but zone3 work to keep the engine running while facilitating some further unloading.
Heavy fog in Bright on depart. At the top of Tawonga Gap the low lying fog was being blown up the mountain and out off the Kiewa Valley side - absolutely beautiful morning..

Fog at top of Tawonga..

6 Days of riding: 530km horizontal, 10,600m vertical. Great start to build block leading into Autumn racing.

Log: 27/11/2011

Training Principles - 6:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Reversibility.
"Just as fitness gains (adaptations) occur at a certain rate in response to training, so too does
the loss of fitness follow a predictable time course in response to inactivity or a reduced training load. 
This must be accounted for upon a return to training after injury or illness, during the transition to the off-season, and when tapering/peaking, which is defined as strategic manipulation of training variables to enhance or accentuate supercompensation and produce peak performance for selected events. " Howe 


26/11/2011 - Road | Muntanyes

Kinglake..

    Duration:      4:52:17
    Work:          2449 kJ
    TSS:           321.9 (intensity factor 0.854)
    Norm Power:    226
    VI:            1.48
    Pw:HR:          4.56%
    Pa:HR:          10.42%
    Distance:      107.519 km
    Elevation Gain:        1534 m
    Elevation Loss:       1549 m
    Grade:         -0.0 %  (-14 m)
        Min    Max    Avg
    Altitude:        58    574    194     m
    Crank Torque:    0    117    16.8     N-m
    Temperature:     10    16    12.5     Celsius

No real rain to speak of after the deluge the previous evening. Very wet roads and high humidity/drizzle saw us hit the bottom of the KL climb pretty waterlogged from the hips down - but it wasn't really cold, so no real fuss. Just the one KL ascent this morning, it was a spirited effort, and happy to have sustained ~4.45 watts/kilo for the duration (this signifies a consolidation of good progress for me). Good to have Power/HR decoupled by <5%, Joe would be pleased..

Perhaps a well executed taper next week might yield a minor performance increase - but for all intensive purposes, the ToB prep is done.. Whew!..

Quick Stats:

    Weeks 15

    Distance 5263km

    Climbing at FTP+ 1467min

    Body Weight -5kg

    Ascent 45794m (actual climbs - not bumps in the road on the way to climbs)

    FTP(20min) +18.7% (from output achievable after Ballarat accident & assc. break)

Log: 26/11/2011

Training Principles - 5:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Balance.
"“Variety” is often cited as a training principle, but it is often desirable for training composition to vary little for weeks on end (such as a period of aerobic conditioning), and while it is important to avoid boredom and remain motivated, variety simply for its own sake can produce sub-optimal training.
Instead, it is better to strive for optimal balance in a training program, which depends on the event being prepared for as well as rider characteristics.  For instance, if preparing simply for a long, flat, relatively “isopower” time trial, an appropriate training balance will include little anaerobic capacity training, if any at all.  At the other extreme, competitors in the 4,000 meter team pursuit must strive for the most nearly “perfect” combination, or comprehensive balance, of anaerobic, maximal aerobic, and threshold capacities, plus adequate neuromuscular power – after a period of rather unvarying aerobic conditioning
which is identical to that needed by road competitors.

More generally, periods of competition must be balanced with structured training.  Racing (especially criteriums) and group rides impose specific neuromuscular demands as well as wide, rapid variations of intensity that structured training does not normally replicate, leading some to place excessive emphasis on the notion that ‘the best training is racing,’ however, it is not as effective as 2-3 hour steady-state tempo rides or long (40-60 minute) intervals at lactate threshold in creating consistent aerobic demand and increasing muscle respiratory capacity.  After a period of competition, aerobic endurance and lactate
threshold need rebuilding through structured workouts." Howe 


It's about 10 days between posts. Have been maintaining the general principles put forward in plan for the closing weeks of prep. Maintain aerobic engine, some speedwork, more climbing, and Vo2 work. CTL ~120 & ATL is not crazy high. Just doing enough to maintain some elements (slow responding), and sharpen others (quick responding).


26/11/2011 - Trainer

AeT..

    Duration:      1:00:04
    Work:          617 kJ
    TSS:           46.8 (intensity factor 0.687)
    Norm Power:    182
    VI:            1.06
    Pw:HR:          6.79%
    Pa:HR:          3.99%
    Distance:      29.564 km
    Elevation Gain:        18 m
    Elevation Loss:       0 m
    Grade:         0.1 %  (20 m)
        Min    Max    Avg
    Power:           4    255    171     watts
    Heart Rate:      68    157    135     bpm
    Cadence:         49    136    83     rpm
    Speed:           15.2    35.1    29.5     kph
    Pace             1:43    3:57    2:02     min/km
    Altitude:        167    187    179     m
    Crank Torque:    0    37.7    20.1     N-m
    Temperature:     19    19    19.0     Celsius

Kinglake in the lead..

Vo2/hill repeats yesterday - am not entirely depleted today - but want to be fresh for a longer, more intense session tomorrow. Looking at the Poll, Kinglake & Flat Rock Rd route has won. Much to my delight - this is just what the doctor ordered.

Log: 15/11/2011

Training Principles - 4:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Progressive Overload.
"The story of Milo of Croton from the 6th century B.C. illustrates this principle perfectly.  Every morning, according to legend, this greatest of ancient Greek athletes of would lift a
young calf overhead and carry it across a pasture.  As it grew, Milo lifted a little more each day, until he could carry the full-grown bull.

Similarly, training adaptation, and hence improved performance, is induced by stress loads that “challenge” the body (exceed existing fitness levels) and fatigue it to an appropriate degree (see Seth Hosmer’s fine summary of the workout/recovery cycle for more).  As an old and fundamentally useful maxim runs, “Train where you are, or slightly beyond, not where you want to be.”  In response, and after adequate rest/recuperation, the body’s plasticity allows it to “defend” itself, and “supercompensate” or rebound to reach a higher level of fitness.  It is in quantifying the imposed stress load, especially at higher/variable intensities, that power-measuring devices and analysis software are most useful." Howe 


15/11/2011 - Velodrome

Threshold work (SST). Hot out today - felt difficult, high HR & low Power..

    Duration:      1:23:09
    Work:          723 kJ
    TSS:           68.8 (intensity factor 0.707)

    Distance:      38.472 km
    Heart Rate:      76    169    136     bpm
    Cadence:         31    182    94     rpm
    Temperature:     21    30    28.1     Celsius 

15/11/2011 - Road

Recovery with Ol.. 

    Duration:      36:35
    Work:          116 kJ
    TSS:           6.9 (intensity factor 0.339)
    Norm Power:    92
    VI:            1.72
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      9.524 km
    Temperature:     24    27    25.4     Celsius

Log: 14/11/2011

Training Principles - 3:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Periodization.
"Training programs are organized by periods of time, each with a specific purpose and
emphasis, the aim being to make performance consistent and predictable while preventing overtraining and injury, by applying the appropriate training stress, in the proper amount, at the proper time, thus avoiding excessive and rapid changes in training load and its three variables (frequency, duration, and intensity). This process is often likened to the structure of a pyramid, perhaps Aztec or Mayan rather than Egyptian, since the targeted event or period of competition is more accurately represented by a plateau rather than a
classic peak.  Another analogy might be to higher education, where introductory courses that are broad in scope provide the basis for advanced courses where knowledge is applied more narrowly, as related to a particular area.

Similarly, physical training proceeds from general (i.e., aerobic) to specific conditioning, while overall training stress must be increased gradually, consistently, and incrementally.

Typical designations for the pre-season preparation period are “Base” (or “Foundation”), “Build,” and “Specialization,” followed by periods of competition and recuperation/rebuilding, then finally off-season phases of “Stabilization” and “Maintenance.”" Howe

14/11/2011 - Trainer

20min Recovery..

Log: 13/11/2011

Training Principles - 2:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet.

Specificity.

"This  exists  in  varying  degrees; stated  in  the most  general  terms, to  get  better  at  a  given activity, you must do  that activity, e.g,  riding  the bike  is more specific  to cycling  than  running  is, even though  both  have  similar  training  effects.   Thus,  “supplemental”  training  activities  (e.g.,  cross-country skiing,  speed  skating,  running,  etc.)  should  be  limited  to  periods  of  injury  and  “active  recuperation” during the off-season.

Aerobic conditioning (base training) consisting of prolonged (90 minutes-4 hours), moderately intense, fairly steady-state rides is specific to all road competition, but to optimize performance in a given event, you must train (stress) the systems that underlie it in a way that more closely mimics event demands.

Thus, after a sufficient period of base conditioning, training becomes more specific, i.e., narrowly focused or specialized in reference to the task (event) being prepared for as it draws near: to get ready for a longer (30+ minute) time trial, do long (~20 minute) repeats at threshold intensity on a course like the race route (the actual course is best, if possible); to be able to bridge gaps or prepare for prologue TTs, shorter (1 minute) intervals at ~150% threshold power are indicated; to improve at climbing, climb hills of similar grade and length to those you will encounter, etc.  

A broader concept may be simulation, which includes specificity but goes beyond it in attempting to duplicate race conditions, as well as physiological demands, as closely as possible.  What is the general lay of the course, and what are the particular characteristics?  Where does the road narrow?  What are the road conditions?  What is the weather forecast?  Is it likely to be rainy, hot, cold, sunny, cloudy?  What are the prevailing winds, and where are they most likely to be a factor?  What is the elevation range of the
race course?  What time of day do you normally train, and when does the race take place?  Have you prepared in these conditions?" Howe

13/11/2011 - Road | Muntanyes

Warburton ice-creamery was closed when I arrived this morning. I took another approach at getting x2 scoops..

Today's hostess with the mostess - Ms. Donna Buang

Beautiful weather and good company rolling with Fausto, Mal, Stuey and Ray.

    Duration:      4:19:23
    Work:          2075 kJ
    TSS:           224.2 (intensity factor 0.735)
    Distance:      85.847 km
    Elevation Gain:        2243 m
    Elevation Loss:       2221 m
    Heart Rate:      63    170    128     bpm
    Temperature:     15    26    18.5     Celsius

13/11/2011 - Road

Recovery with Ol.

    Duration:      33:32
    Work:          109 kJ
    TSS:           8 (intensity factor 0.382)
    Distance:      7.557 km
    Temperature:     22    23    22.7     Celsius

Log: 12/11/2011

Training Principles - 1:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet.

Individualization. 
"Training prescriptions must be shaped by the fact that different individuals may respond
in significantly varying degrees, and have varying recovery needs, for a given workout or training load. Other factors to be taken into account are age, training status/history, individual characteristics (e.g., strengths and weaknesses, as assessed with Power Profiling), weather, training opportunities (e.g., local availability of roads/trails, terrain, traffic), work schedule and other responsibilities, competitive priorities and preferences (which races you want to do well in, which you want to use for training, and which you enjoy the most, since motivation will determine how diligently you train), role within a team, etc." Howe

12/11/2011 - Road

AeT.

    Duration:      1:29:32
    Work:          701 kJ
    TSS:           54.4 (intensity factor 0.606)
    Pw:HR:          -12.04%
    Pa:HR:          -0.18%
    Distance:      35.25 km
    Elevation Gain:        441 m
    Elevation Loss:       430 m
    Cadence:         30    218    91     rpm
    Temperature:     20    30    27.1     Celsius


Recovery.

    Duration:      40:20
    Work:          102 kJ
    TSS:           8.1 (intensity factor 0.35)
    Distance:      7.515 km
    Elevation Gain:        69 m
    Temperature:     24    26    25.9     Celsius

Muntanyes tomorrow. Hoping legs are not too DOMSy from efforts over previous few days.

Log: 11/11/2011

11/11/2011 - Road | Muntanyes 

Climbing Vo2max/Threshold intervals:

  x3 15 minute sets with 10 min RI:

    3min @100% FTP

    2min @110% FTP

    3min @100% FTP

    2min @110% FTP

    3min @100% FTP

    2min @110% FTP

I could feel the intervals from the last 2 days in my legs.

1st set was tidy and to the numbers - last two were progressively more messy. Hit the targets but it was tough. Have enjoyed the change to the climbing workout, and it/variations thereof will become steady diet for the next few weeks. Need to go by feel, but once I feel I'm nailing the 45 minutes (if that happens!?) I'll change things up incrementally..

    Duration:      3:09:04
    Work:          1735 kJ
    TSS:           196.3 (intensity factor 0.791)
    VI:            1.39
    Distance:      76.217 km
    Elevation Gain:        1361 m
    Temperature:     15    24    18.8     Celsius


Friday night in the traffic - what a sad state of affairs. People yelling, spitting.. What has our society become reduced to? No basic respect or common courtesy to fellow citizens - just contempt, open & fuming contempt. What a sad state of affairs...

Log: 10/11/2011

More time on the trainer, more Vo2 intervals. Still doing some introductory work - not want to demolish myself. Acclimatisation..

10/11/2011 - Trainer

AeT/Vo2. 70% FTP with x4 115-120% FTP (x2min blocks).

    Duration:      1:00:34
    Work:          676 kJ
    TSS:           62.5 (intensity factor 0.79)
    Norm Power:    213
    VI:            1.15
    Pw:HR:          13.06%
    Pa:HR:          6.35%
    Distance:      31.07 km
    Elevation Gain:        0 m
    Elevation Loss:       12 m
    Grade:         -0.0 %  (-12 m)
        Min    Max    Avg
    Power:           0    362    186     watts
    Heart Rate:      69    175    143     bpm
    Cadence:         54    139    85     rpm
    Speed:           13.8    40    30.8     kph
    Pace             1:30    4:21    1:57     min/km
    Altitude:        74    86    80     m
    Crank Torque:    0    46    20.9     N-m
    Temperature:     19    20    19.5     Celsius

Log: 09/11/2011

Not a lot of training to date this week. Not how I either expected or wanted it to be..

No major cramps on Saturday but a few good nibbles here and there. When I ride through cramping spasms I get bad DOMS in the days that follow. Makes sense - on one level the muscle is involuntarily contracting, and on another I simultaneously load and stretch the spasming muscle through the length of the pedal stroke. This makes for much tearing of fibres and associated soreness and swelling.

I'm a little distressed at the CTL falling the way it has this week - but realistically, having been operating at CTL ~120 for a while now I have enough in the bank to blow on some needed post race recovery. Training camp this weekend will somewhat balance out the week. I will of course be far better off arriving at camp with good legs rather than sad legs..

Dargo Feed Station 1  (c/o ActionPactPix)

Working in some Vo2 elements now. Build blocks have been all threshold focus to this point.

Q: What was the limiter that saw me off the back on Sat?

A: Veee-Ohh-Tooo.. 

Mind you, Dargo was always a "B" priority race in the sense that all my prep is targeting Bright, so I was always going to hit the start line a somewhat unfinished product.

Having said that - the effort that saw me let the selection go was 5 minutes at 4.92w/kg - a very Vo2 effort for me as we're talking 120% FTP. There's no reason for me to believe that this wouldn't again happen at Bright in a few weeks time - so it's a timely kick in the backside to get on with some Vo2 work..

09/11/2011 - Trainer | Early

AeT/Vo2.

    Duration:      1:01:35
    Work:          634 kJ
    TSS:           56 (intensity factor 0.742)
    Distance:      30.313 km
    Temperature:     22    23    22.5     Celsius

09/11/2011 - Trainer | Evening

AeT/Vo2.

    Duration:      1:05:18
    Work:          697 kJ
    TSS:           68.7 (intensity factor 0.797)
    Norm Power:    215
    VI:            1.21
    Temperature:     22    29    27.4     Celsius

Good to have my legs back. 18min of 110-120% FTP (x2min chunks) mixed into x2 hours of AeT. Strong focus on not letting wattage drop below AeT after the Vo2 efforts thus requiring recovery while still working..

Log: 26/10/2011

26/10/2011 - Road | Muntanyes

Mid-week Muntanyes. Glorious Melbourne Spring morning.

Starting to mix up the ride route a little now and am enjoying the variation. 2x1/20 and a Perrins this morning. I don't like 1/20 and extension to Olinda much for threshold work, the gradient is all over the place and I struggle keeping the power down on the false flat. I know I just said I'm enjoying the variation and then complained about the climb..
Lot of folks out climbing this morning. Spotted TFM Cetltic crew for 2nd consecutive Wednesday and Crowie was seen about also.

Perrins Ck. Rd.

    Duration:      2:59:00
    Work:          1822 kJ
    TSS:           199 (intensity factor 0.818)
    VI:            1.3
    Pw:HR:          12.03%
    Pa:HR:          -15.18%
    Distance:      78.314 km
    Elevation Gain:        1228 m
    Elevation Loss:       1237 m
    Grade:         -0.0 %  (-8 m)
        Min    Max    Avg

    Heart Rate:      69    221    134     bpm
    Temperature:     7    16    9.6     Celsius

Log: 25/10/2011

24/10/2011 - Foot

A walk today instead of soft ride. It rained - but that was Ok..


25/10/2011 - Track | BBN

Some words from over at Endurance Corner were my motivation today.

..If you have ability in a field then it is straightforward to become good. Good = top 5% performer.

What does it take to become great? In a word, "everything". The transition from good to great requires a complete shift in your approach. We tend to think about what we have to add -- the "extra effort", going the "extra mile", "giving 110%"...

While the extra effort is both material, and essential. People don't breakdown due to the "extra" -- people breakdown because they are unable to strip away the non-essential...

Absent 1-in-ten-million talent, achieving 1-in-ten-thousand results will require a sustained effort that is unreasonable and, possibly, unhealthy. It is unique individuals that can tolerate extreme workloads over the long term (perhaps this is a form of talent?). Most of us can only cope with phases of intense work, primarily when we are young. Medical residents, investment bank trainees, elite military recruits... it's not just athletics where this applies.

Persistence in the face of setback and obstacles - that counts..

What else counts? The capacity to change - in athletics, the key things are:

• Willingness to change geography - to make it easier to do the right work;
• Building the correct peer/training group around one's self - to make it easier to do the right work;
• Tailoring our training approach to perform in races, not training; and
• Continual technical enhancement - to get more speed per unit of work.

I find it tough to front up to the velo on fatigued legs and coerce 50min quality SST out of them. When I have accrued >300TSS on Sunday, my Tuesday legs are still not rearing to go. I find 92-93% FTP pretty tolerable. Any faster and the legs start to scream - trying to suppress 50 minutes of screaming is mentally fatiguing.

Ol & I at Sun Tour Presentation - spotted on SBS Cycling Central  :)

    Duration:      1:29:33
    Work:          978 kJ
    TSS:           106 (intensity factor 0.845)
    VI:            1.21
    Pw:HR:          6.4%
    Pa:HR:          -5.75%
    Distance:      42.866 km
    Temperature:     16    22    18.3     Celsius

Log: 20/10/2011

Looking back to my moments of trepidation Wednesday morning - there was a contributing factor that I didn't mention - being my inability to resist the temptation of testing myself a little the day before. Tuesdays workout was on the velo:

95% FTP for 2x20min, 1x10min at 105% FTP.

That final 10min was really to test the water with an alternate power meter. For the final interval, I sustained similar wattage to that regularly output during climbs - and it wasn't really very comfortable. I was surprised to be moving so fast while doing threshold work, and it all felt a bit strange. 10min on the flat at the intensity that I'd normally bang out back to back 2x20min on a climb felt a bit like it ripped my legs off.. The 10min effort did occur after 40min @95% FTP, that would have to contribute to the sting - but interestingly enough - would probably say there is an element that comes back to specificity of training.


20/10/2011 - Trainer

60mins AeT.. Pretty warm.


Duration:      1:02:05
Work:          616 kJ
TSS:           49.6 (intensity factor 0.695)
Distance:      29.802 kmMin    Max    Avg

Heart Rate:      75    164    138     bpm
Temperature:     26    29    28.3     Celsius

20/10/2011 - Road | Velodrome

BBN skills with jnrs. Threat of rain all night, basically held off. Ol is still enjoying the track and is keen to have a race on Saturday. I don't end up accruing much actual training during these sessions, is nice to roll out the legs on the track..

21/10/2011 - Road | Muntanyes

Awoke to rain this morning - back to bed. Crossing my fingers that it's clear this evening as I won't miss this workout regardless of weather..

Log: 19/10/2011

19/10/2011 - Road | Muntanyes

Another mid-week muntanyes done and dusted.

Ok, went back and rode the same route as last Sunday - this time on racing wheel with different Powertap. Sunday it was becoming pretty apparent (final nail in coffin) that my other PT was starting to swing high/low and the offset torque was now consistently reporting out of spec values. Have been living with it for the last couple of weeks as it's pretty obvious when it's happening and I seemed to be able to bring it back in-line with a calibration and trusty 'ol auto-zero. Certainly there was a dose of denial going on there too - as I just didn't want to have deal with a faulty unit.. Aaaaaa-nnnd well, I was quietly terrified that the unit may have been reading a bit high for a while, and that all of my so called progress was just noise in the machine that was slowly amplifying as it kind of rolled over and died...

All this in mind (well and truly in mind) it was with some trepidation that I rolled out for the mid-week muntanyes. Different scenarios played out in my mind, in particular those where I just couldn't hit the same numbers that I had days and weeks before this very morning - thus confirming that all of my progress was just bollox - and that in fact I was capable of only mediocre performance, and what would I tell myself if this eventuated, and how would I cope, and.. you get the picture.

1st climb - hit the requisite numbers. "Did I just slaughter myself -  rendering a second, repeat performance impossible?" "Didn't feel that hard, buut dunno If I could tap out another one of those.." etc, etc..

2nd climb - hit the requisite numbers!! Army of monkeys simultaneously jumped from my shoulders and into the surrounding trees. Tough, but doable - nothing unusual. In fact over the two climbs I did hit next weeks target numbers (which is what I had been doing on the dodgy PM).. Take a deep breath, consolidate, move forward.

I'm liking this climb - it gives me 20 minutes work and is 7.9% gradient. Not as long as TawongaB - but the right kind of gradient. 1: 20min@104.6% FTP, 2: 20min@103.9% FTP, 3: 10min@100% FTP.

    Duration:      3:05:41
    Work:          1800 kJ
    TSS:           210.2 (intensity factor 0.828)
    VI:            1.33
    Pw:HR:          17.16%
    Distance:      74.918 km
    Elevation Gain:        1363 m
    Temperature:     12    24    16.7     Celsius

Log: 18/10/2011

17/10/2011 - Nil(ish)

Rest Day. 20min on the trainer- easy effort.. Didn't happen.. Did roll around a bit on the road to validate swapped wheel operating correctly. Have sent primary Powertap back to meet it's makers as suspect numbers have been plaguing rides for last couple of weeks..

18/10/2011 - Road | Velo

Prescribed 95% FTP for 2x20min, which completed then completed 1x10 at 105%.
Beautiful day (warm), lots of sweat - got to get used to that..


Duration:      1:35:09
Work:          1017 kJ
TSS:           113.5 (intensity factor 0.848)
Distance:      46.471 km
Temperature:     21    29    25.3     Celsius

Minimum 14c overnight. Going to be beautiful morning for mid-week Muntanyes..

Log: 17/10/2011

12/10/2011 - Road | Muntanyes

Running from memory here - x1 word = Miserable.

Cold and wet in the mountains but I got the work done.

Duration:      2:53:57
Work:          1649 kJ
TSS:           191.9 (intensity factor 0.816)
Pw:HR:          7.67%
Distance:      71.633 km
Elevation Gain:        986 m
Temperature:     6    18    8.6     Celsius

13/10/2011 - Trainer

AeT for an hour.

Duration:      1:00:02
Work:          580 kJ
TSS:           42.7 (intensity factor 0.661)
Distance:      29.343 km

13/10/2011 - Track

Thursday night skills sessions are back on at BBN track. Oliver and I headed out to reacquaint ourselves with the single-speed. It's been a while for both of us - 6 months for Ol. I help out Alan with drills etc. and it's great to train with the young one.

Oliver - Flying 200 at dusk

14/10/2011 - Road | Muntanyes

Beautiful morning - stark contrast to the misery of Wednesday. Had a small incident with a bee in the helmet on one descent - had to stop to remove it. Good solid climbing, x2 20minute efforts at >FTP, each followed immediately (No RI) by 6-7 minutes at 90-95% FTP. ~52+ minutes solid threshold work over two intervals - will continue to feature frequently on the training menu from here on in.


Duration:      3:00:16
Work:          1906 kJ
TSS:           215.1 (intensity factor 0.848)
VI:            1.25
Pw:HR:          11.29%
Distance:      79.796 km
Elevation Gain:        1153 m

15/10/2011 - Track | Race

Season opener at BBN. B grade. Format: Scratch, Points and Kierin.

Scratch: I succumbed to a mechanical - DNF (cringe).

Points: Confidence blown to pieces by the previous DNF and an acute paranoia that the gear I was running was too big - we rolled off.. I raced conservatively.. 3rd place and confidence restored. There was a selection mid way through that I chose not to chase, but in retrospect should have - I definitely had the legs.

Kierin: Fun but not my bag - finished with the bunch, the pure sprinters dominated. Need to think about changing my tactics here - sitting in until the bunch kick will get me nowhere..

Ok start to the season - will ride more aggressively from now on as self belief now in a more healthy place (1st racing since accident, etc).

16/10/2011 - Road | Muntanyes

Headed out later in the day - missed the 6:00am team ride due to super poor nights sleep.

4 seasons in 1 ride. Different climbs today - slightly different format. Steeper, slightly shorter climbs (2x20 min >FTP) and x1 10min climb >>FTP. Solid tempo into headwind home.

Less time and CTL than I had planned for, but the late start determined the format as wanted to go and catch the final stage of the JHST with Ol.

Duration:      3:12:28
Work:          2087 kJ
TSS:           240.9 (intensity factor 0.87)
VI:            1.25
Pw:HR:          5.19%
Pa:HR:          -24.66%
Distance:      74.745 km
Elevation Gain:        1421 m

Lygon St - JHST

Great afternoon - good bike racing and primo gelati :)