Cycle cross-training

paulgould · Post by **paulgould** » Tue Sep 10, 2013 5:01 pm

Just over 10 hrs riding time -ave 20.5 km/h
total elapsed time was just under 11.5 hrs - I'm pretty slow at the moment, I just trundle along at my own pace and get there eventually!!

Paul G

JonathanA · Post by **JonathanA** » Wed Sep 11, 2013 2:53 pm

That's a long time on the bike Paul. When I cycle from Leamington Spa to Harwich in a day (154 miles) en route to Brugge with a couple of friends earlier this year we all concluded that we felt no need to cycle that far in a day again.

The conditions were great for the Shakespeare 100 (km) on Sunday and great company too, until Bakers Hill strung it out a bit.

The route felt a little tougher than the Wiggle sportive that I did in July but the all knowing Strava indicates that it was both less elevation and fewer miles. I thought that for the recent one the elevation was condensed into fewer of the miles (i.e. fewer, steeper hills) but it's most likely that my condition is not as good as it was in July.

66 miles covered in a shade under 4 hours making an average of 16.6mph (26.6kpm). Fun in the early autumn sun.

Huw Thomas · Post by **Huw Thomas** » Thu Sep 12, 2013 6:09 pm

Epic ride Paul

Limited time before the journey back to the West Country - so found some very local cat 3 climbs, most notably Winnatts Pass - signposted 1 in 5 at the bottom.

I was not very fast ...but hey I'm on holiday and had nice beer and wine last night

http://www.strava.com/activities/81959419
TE 4.0

Bradwell Moor (above and below)

Castleton Quarry

Code: Select all

Z1 - Endurance	0-129	33:50	46%
Z2 - Moderate	129-143	11:12	15%
Z3 - Tempo	143-153	16:10	22%
Z4 - Threshold	153-165	11:45	16%
Z5 - Anaerobic	165+	00:00	0%

Huw Thomas · Post by **Huw Thomas** » Wed Sep 18, 2013 8:57 pm

80 mile ride to Ross on Wye and back - faster than my legs wanted to go!

http://www.strava.com/activities/83279725

Huw Thomas · Post by **Huw Thomas** » Fri Sep 27, 2013 6:49 pm

30 mile cycle straight after the 10k

Quite fast in the lanes av 16.5 mph TE 3.1

http://ridewithgps.com/trips/1852587

Huw Thomas · Post by **Huw Thomas** » Sun Sep 29, 2013 1:50 pm

Welly Wheeler Sunday ride to Curry Mallet Post Office for coffee and pain au chocolat

Shoould/could have been flat but we climbed onto the Blackdowns on the way there and (by request) onto the Quantocks on the way back - plus a little dogleg climb on the quantocks after the cat3 to get up there

(the second spike on elevation below)

tired now

http://ridewithgps.com/trips/1860705

Huw Thomas · Post by **Huw Thomas** » Sun Oct 06, 2013 6:17 pm

Nice Sunday ride to Honiton - Boston Tea Party for Blueberry smoothie and blackcurrent and Yoghurt cheesecake.
Rode the first hill to a submax power (320w) and managed to knock 10 sec off my PB

(338w first half 295w av second half)

http://www.strava.com/activities/87254555
GPS probs - bits missing actually 48 miles

Gloriously sunny day

Code: Select all

Z1 - Endurance	0-129	1:37:28	59%
Z2 - Moderate	129-143	29:54	18%
Z3 - Tempo	143-153	18:54	11%
Z4 - Threshold	153-165	19:24	12%
Z5 - Anaerobic	165+	00:39	0%

TE 2.9

Post by **Thomas W-P** » Mon Oct 07, 2013 9:13 am

Huw, what sort of cycling animal are you? Yesterday I managed 80km at 26.8kph and was feeling pretty heroic until I came to this thread... I also need to remember to stop and take photos from time to time I guess. I guess when I am 83kg (currently 114) I'll be able to match your speed.

http://www.strava.com/activities/87262091

JonathanA · Post by **JonathanA** » Mon Oct 07, 2013 9:30 pm

Looks like a nice ride Thomas. I would have guessed it was more than the recorded distance though!

Post by **Thomas W-P** » Sat Oct 12, 2013 11:08 am

It was great - lovely weather. The route was from gps so I guess is pretty close to accurate.

I am building up to 150km on 26th (just for fun!).

I was pointed at "The Rules" the other day, they are excellent fun (http://www.velominati.com/the-rules/). I wonder if we could concoct something similar for rowing? I know that Free Spirits has no rules, but in the spirit of that I think I am allowed to make some up...

e.g.

Rule 1: Obey the rules.
Rule 2: Lead by example.
Rule 3: Guide the uninitiated.
Rule 4: It is all about the erg.
Rule 5: Harden the fuck up.
Rule 6: Free the mind and the legs, lungs and arms will follow.
Rule 7: Seat pads are optional but should be the right way around. Your guess is as good as mine.
Rule 8: Family doesn't come first, the erg does
Rule 9: Learn how to read and change the drag factor
Rule 10: Rowing is hard - you can't freewheel. Respect everyone who does it whether they are big or small, fast or slow.
Rule 11: You'll get blisters sometimes. Get over it. Leave them alone and meditate on Rule #5
Rule 12: Wear what you like. It is not as if it is a spectator sport.
Rule 13: ??

Post by **Thomas W-P** » Sat Oct 12, 2013 11:17 am

And I was wondering whether (given there are quite a few cyclists lurking) we need a Free Spirits Cycling forum?

Post by **Thomas W-P** » Thu Oct 17, 2013 7:13 pm

After feeling a bit off colour yesterday I blew away some cobwebs with a ride home from Cambridge across the rolling hills of NW Essex.

http://app.strava.com/activities/89600814

In to the wind all the way and 250m climbed.

Huw Thomas · Post by **Huw Thomas** » Fri Oct 18, 2013 6:12 pm

Very nice Thomas

Post by **Thomas W-P** » Sat Oct 26, 2013 5:06 pm

Newport Norfolk Sportif 161 complete...
http://app.strava.com/activities/91411958

161 km (100 miles) at 27+ kph.

I don't think I'm supposed to mention the following wind. Either way, 161k is 161k! Feeling very satisfied and somewhat heroic.

Huw Thomas · Post by **Huw Thomas** » Sat Oct 26, 2013 6:32 pm

Brilliant - well done!

Today Brief 30 miles between showers for me

Managed to stay dry except for the ford!!

http://ridewithgps.com/trips/1953716

TE 3.4

Code: Select all

Zone	Range	Time in Zone	Percent
Z1 - Endurance	0-129	44:24	35%
Z2 - Moderate	129-143	51:13	40%
Z3 - Tempo	143-153	20:10	16%
Z4 - Threshold	153-165	12:48	10%
Z5 - Anaerobic	165+	00:00	0%

Huw Thomas · Post by **Huw Thomas** » Sun Oct 27, 2013 3:37 pm

45 Miles on Exmoor - Out before the storms!

Meant to be a gentle recovery ride

http://ridewithgps.com/trips/1957646

http://app.strava.com/activities/91595829

TE 3.6

Code: Select all

Z1 - Endurance	0-129	1:28:46	48%
Z2 - Moderate	129-143	47:17	26%
Z3 - Tempo	143-153	25:36	14%
Z4 - Threshold	153-165	22:57	12%
Z5 - Anaerobic	165+	00:14	0%

Huw Thomas · Post by **Huw Thomas** » Tue Oct 29, 2013 8:32 pm

After the 4x2k I went out for a 30 miler up on the Quantocks TE 3.0

Absoluteky glorious sunset ...then it got cold and windy and bit damp

http://www.strava.com/activities/92015438

Huw Thomas · Post by **Huw Thomas** » Tue Nov 05, 2013 8:24 pm

Nice day after the rain cleared so drove up to South West Bike Builders HQ for a test ride on a Felt F1.

First time on a carbon bike other than just round a superstore car park or two.
Amazingly light and responsive - even with the weekend ride still in my legs!

Unusually a fairly flat 65 mile ride today - but two pub stops - the last in the York Inn in Gloucester - an old haunt in 1986

Average 18.1 mph - good as it was windy++

http://www.strava.com/activities/93378904

Code: Select all

Z1 - Endurance	0-129	1:30:58	42%
Z2 - Moderate	129-143	1:11:49	33%
Z3 - Tempo	143-153	40:44	19%
Z4 - Threshold	153-165	13:58	6%
Z5 - Anaerobic	165+	00:38	0%

TE 3.5

Just need to ask Liz about a possible bike purchase now... :-O

Huw Thomas · Post by **Huw Thomas** » Tue Nov 12, 2013 7:13 pm

Nice bimble to Tiverton for coffee and cake for elevenses, then faster solo return up the Exe valley, then up onto Exmoor and home across the top, stopping for pint and sandwich at the Ralegh's Cross Inn.

http://ridewithgps.com/trips/2001325
http://app.strava.com/activities/94684551

TE 2.3 before coffee 3.3 after

strider77 · Post by **strider77** » Wed Nov 13, 2013 9:35 am

Some really beautiful shots Huw, what a way to train, beautiful views, great beer and a great aerobic workout - I love Tiverton one of my favourite places

Huw Thomas · Post by **Huw Thomas** » Fri Nov 29, 2013 9:43 pm

Thanks Alan

I was a bit under the weather last week with tooth problem - all sorted now. I have actually gone 10 days without any exercise - wife is amazed!! And I feel good

Time to get back to it!

Taunton commute for meeting:

http://ridewithgps.com/trips/2045415

20 mph average on trip to Taunton

TE 3.4 out, 4.0 back against the headwind

Code: Select all

Z1	Endurance	  < 129	4:21	        7%	
Z2	Moderate	129 - 143	6:41	        11%	
Z3	Tempo	143 - 153	10:57	19%	
Z4	Threshold	153 - 165	34:11	59%	
Z5	Anaerobic	 >165	2:05	        4%

Avg. Watts: 242
Normalized Power 263

Huw Thomas · Post by **Huw Thomas** » Sun Dec 01, 2013 4:02 pm

50 mile Sunday club ride to North Curry for coffee and fruit cake.
Cycled through Hatch Beauchamp - the final resting place of Col John Chard VC of Rorke's Drift fame (played by Stanley Baker in the film Zulu).

Fast paced ride for me with fair bit of climbing, but lovely ride through winding lanes without much traffic.
Climbing fitness has waned a bit - so needs more work over the winter.

http://ridewithgps.com/trips/2051723
http://app.strava.com/activities/98039049

Code: Select all

Z1	Endurance	< 129	1:07:15	33%	
Z2	Moderate	129 - 143	44:36	22%	
Z3	Tempo	143 - 153	36:01	18%	
Z4	Threshold	153 - 165	42:26	21%	
Z5	Anaerobic	> 165	13:39	7%

TE 4.5 = 9 mins in the red hr >173 :-O :-O

Huw Thomas · Post by **Huw Thomas** » Tue Dec 03, 2013 5:55 pm

Nice solo ride out to Bawden's Bakery in Bampton for coffee and jam doughnut, meeting up with mates Alan and Rich, then back with Alan via loop down the Exe valley to Tiverton and back via A38.

Few nice cat 4 climbs - taken more gently than Sunday - almost a recovery ride

:-O :-O

http://ridewithgps.com/trips/2056964
http://www.strava.com/activities/98437921

TE 3.5 out, 3.1 back

Huw Thomas · Post by **Huw Thomas** » Sat Dec 14, 2013 5:09 pm

Gentle 40 min recovery session CV wise - but legs still found it hard on this easy flattish session along with video of Danube National park.

40:00 20.16 km (av 31,16 km)
Cadence av 89, Average watts 151

TE 2.9

trishwright · Post by **trishwright** » Mon Dec 23, 2013 2:56 pm

Well, I thought that I'd have a go at my first (and now I've decided my last) 100 miler on the Watt Bike.

I was aiming for under 5 hours & just scraped in with 4 hours 59 seconds & 25 seconds.Average speed 32.2kph. I think it was the hardest exercise that I have ever done. I've ridden 100 milers on the road before & run numerous marathons but this was something else.

Anyway all done now & I have to thank Bill as he really was a great help & I might well have given up without his encouragement.

Consumed 4242 calories so I reckon that the Christmas choccies are about to get a battering.

Happy Christmas to all of you & your loved ones.

Trish

Cycle cross-training

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