Cycle cross-training
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- stumpy
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Re: Cycle cross-training
Thanks Alan, the daft thing is a want to do another one now to get a better time, however the plan calls for a 2K TT every 3 weeks following a recovery week, so I will just have to wait till then
Todays session was a long tough one a slow pressure 5 x 1000 @ r20 with 750m of active rest. 10K total.
TE 3.5
Todays session was a long tough one a slow pressure 5 x 1000 @ r20 with 750m of active rest. 10K total.
TE 3.5
- stumpy
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Re: Cycle cross-training
14/08/2013 recovery 6k @2:10.0 TE 3.1
15/08/2013 TE 3.3
16/08/2013 recovery 4k
15/08/2013 TE 3.3
16/08/2013 recovery 4k
- stumpy
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Re: Cycle cross-training
Working on the power today and the knees are still in one piece . target for the 5 intervals was no less than 330 watts so I was more than happy with that last one, the active rest was a bit down but I can live with that. TE 2.9
Sunday short club run (B group) nice and easy
http://connect.garmin.com/activity/360808370
Sundays erg session SP 5 x 1000 750 AR 12K TE 3.0 not nice or easy
Mondays erg session PS power shift 2x200 408 watts ( pleased with that)
Sunday short club run (B group) nice and easy
http://connect.garmin.com/activity/360808370
Sundays erg session SP 5 x 1000 750 AR 12K TE 3.0 not nice or easy
Mondays erg session PS power shift 2x200 408 watts ( pleased with that)
Last edited by stumpy on Tue Aug 20, 2013 6:19 am, edited 1 time in total.
- Huw Thomas
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Re: Cycle cross-training
Managed to equal a few PBs on this burn after work
Elapsed Time 47:47
Max Speed 32.9mi/h
Avg Speed 19.4mi/h
http://app.strava.com/activities/75954888
TE 3.2
Elapsed Time 47:47
Max Speed 32.9mi/h
Avg Speed 19.4mi/h
http://app.strava.com/activities/75954888
TE 3.2
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- strider77
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Re: Cycle cross-training
Great erging Colin =D>
Fantastic speed Huw-well done =D>
Fantastic speed Huw-well done =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- Huw Thomas
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Re: Cycle cross-training
Nice ride into Wales
http://ridewithgps.com/trips/1667942
Really pleasant ride to Old Severn Bridge - and a loop via Usk, Cwmbran, Caldicot Chepstow and the back
Average 28.6 kph - quite hard work !!
TE 4 before lunch 3.2 after
http://ridewithgps.com/trips/1667942
Really pleasant ride to Old Severn Bridge - and a loop via Usk, Cwmbran, Caldicot Chepstow and the back
Average 28.6 kph - quite hard work !!
TE 4 before lunch 3.2 after
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- strider77
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Re: Cycle cross-training
Some nice juicy hills there Huw-I miss your wonderful pix =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
- stumpy
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Re: Cycle cross-training
The last 10 mile TT (28:35) of this opening come back season, a 2up with the lovely Mandy. http://app.strava.com/activities/76258002#1524042729
Last edited by stumpy on Wed Aug 21, 2013 7:16 pm, edited 1 time in total.
- strider77
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Re: Cycle cross-training
Looking good on the bike Colin
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
- stumpy
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Re: Cycle cross-training
strider77 wrote:Looking good on the bike Colin
Thanks Alan that was my last TT competition for this year on the bike, time to concentrate on the erg mile now.
Todays session was always going to be tough following yesterdays bike TT, I felt I needed a recovery session so just did the planned SP session at a much slower pace still happy to get it over with though. TE 2.8
- strider77
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Re: Cycle cross-training
Nicely negative splitted I see =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- Huw Thomas
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Re: Cycle cross-training
Sociable 50 mile jaunt to Burrow farm in Devon for coffee and cakes
Pushed the hills a bit
http://www.strava.com/activities/77398821
TE 3.8
Pushed the hills a bit
http://www.strava.com/activities/77398821
TE 3.8
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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Re: Cycle cross-training
Set off to try and spend as much time with hr 130-153 and cadence @ 90-100
Managed 54% - the downhills were hardest to keep HR in zone without going too fast round the lanes
...oh and I had to to a recce for the hill where riding mate has KOM - should be able to find 40s
http://www.strava.com/activities/78718309
TE 3.5
Managed 54% - the downhills were hardest to keep HR in zone without going too fast round the lanes
...oh and I had to to a recce for the hill where riding mate has KOM - should be able to find 40s
http://www.strava.com/activities/78718309
Code: Select all
Z1 - Endurance 0-129 27:46 32%
Z2 - Moderate 129-143 31:12 35%
Z3 - Tempo 143-153 16:49 19%
Z4 - Threshold 153-165 09:42 11%
Z5 - Anaerobic 165+ 02:29 3%
TE 3.5
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
- Huw Thomas
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Re: Cycle cross-training
Fast ride onto Exmoor and down the Exe Valley
Lovely scenery and good speed
http://app.strava.com/activities/79154339
Lovely scenery and good speed
http://app.strava.com/activities/79154339
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: Cycle cross-training
Yet another quick, strong ride - you are having a great season.Huw Thomas wrote:Fast ride onto Exmoor and down the Exe Valley
Lovely scenery and good speed
http://app.strava.com/activities/79154339
Did an Audax on Isle of Wight today - was meant to then do a further 60km in the New Forest afterwards(part of the Audax) but having taken a wrong turn and adding on 6 km, and having a 40min wait for a ferry, I decided to skip the New Forest bit - landed up doing 106 km on what turned out to be a very hilly island!!!
the first 30 km or so was up to the Needles and along the south Coast and was absolutely spectacular - most of the rest of the ride was inland and not quite as scenic, but good anyway.
Next week is a 205km, my longest this season - not too hilly though (1900m) so I should be abble to just grind it out.
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
- Huw Thomas
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- I row on...: Model C with PM5
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Re: Cycle cross-training
Well done Paulpaulgould wrote:Yet another quick, strong ride - you are having a great season.Huw Thomas wrote:Fast ride onto Exmoor and down the Exe Valley
Lovely scenery and good speed
http://app.strava.com/activities/79154339
Did an Audax on Isle of Wight today - was meant to then do a further 60km in the New Forest afterwards(part of the Audax) but having taken a wrong turn and adding on 6 km, and having a 40min wait for a ferry, I decided to skip the New Forest bit - landed up doing 106 km on what turned out to be a very hilly island!!!
the first 30 km or so was up to the Needles and along the south Coast and was absolutely spectacular - most of the rest of the ride was inland and not quite as scenic, but good anyway.
Next week is a 205km, my longest this season - not too hilly though (1900m) so I should be abble to just grind it out.
Paul G
Couple of mates did it l;ast year. just missed the ferry, long wait in the rain - then decided not to do the new forest as it was wet and miserable
Well done for doing the hilly bit!
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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- Super Dedicated and Truly Free Spirit
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Re: Cycle cross-training
Thanks Huw - I can't blame the weather, just my route-map reading skillsHuw Thomas wrote:Well done Paulpaulgould wrote:Yet another quick, strong ride - you are having a great season.Huw Thomas wrote:Fast ride onto Exmoor and down the Exe Valley
Lovely scenery and good speed
http://app.strava.com/activities/79154339
Did an Audax on Isle of Wight today - was meant to then do a further 60km in the New Forest afterwards(part of the Audax) but having taken a wrong turn and adding on 6 km, and having a 40min wait for a ferry, I decided to skip the New Forest bit - landed up doing 106 km on what turned out to be a very hilly island!!!
the first 30 km or so was up to the Needles and along the south Coast and was absolutely spectacular - most of the rest of the ride was inland and not quite as scenic, but good anyway.
Next week is a 205km, my longest this season - not too hilly though (1900m) so I should be abble to just grind it out.
Paul G
Couple of mates did it l;ast year. just missed the ferry, long wait in the rain - then decided not to do the new forest as it was wet and miserable
Well done for doing the hilly bit!
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
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Re: Cycle cross-training
Perhaps you'll have to invest in one of these!
http://www.wiggle.co.uk/garmin-edge-810 ... -computer/
I've decided to the do the Shakespeare 100 on Sunday. I did the 100 mile version last year but this year I've decided to take the potentially more enjoyable 100km version. Should be fun, hope the weather holds. [-o<
http://www.macride-events.org.uk/index. ... &Itemid=58
(Entries close tomorrow if you fancy it Colin).
http://www.wiggle.co.uk/garmin-edge-810 ... -computer/
I've decided to the do the Shakespeare 100 on Sunday. I did the 100 mile version last year but this year I've decided to take the potentially more enjoyable 100km version. Should be fun, hope the weather holds. [-o<
http://www.macride-events.org.uk/index. ... &Itemid=58
(Entries close tomorrow if you fancy it Colin).
JonathanA | more pedalling than pulling at the moment
- Huw Thomas
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Re: Cycle cross-training
Good luck on the Shakespeare trail !
Recovery ride with the "Sociable" Tuesday Group today - then a pint (or two) in the King Alfred @ Burrowbridge.
Had a couple of serious efforts - Blagdon (PR) and a hill sprint or too first though
http://ridewithgps.com/trips/1744674
te 2.8
Recovery ride with the "Sociable" Tuesday Group today - then a pint (or two) in the King Alfred @ Burrowbridge.
Had a couple of serious efforts - Blagdon (PR) and a hill sprint or too first though
http://ridewithgps.com/trips/1744674
te 2.8
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: Cycle cross-training
I have been toying with the idea but it almost feels like cheating - part of the fun of Audax is getting lost in weird and wonderful locationsJonathanA wrote:Perhaps you'll have to invest in one of these!
http://www.wiggle.co.uk/garmin-edge-810 ... -computer/
I've decided to the do the Shakespeare 100 on Sunday. I did the 100 mile version last year but this year I've decided to take the potentially more enjoyable 100km version. Should be fun, hope the weather holds. [-o<
http://www.macride-events.org.uk/index. ... &Itemid=58
(Entries close tomorrow if you fancy it Colin).
Good luck for the Shakespeare ride - I am doing a 205km from Tewkesbury on Saturday, which will either kill me or make me stronger!!
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
- stumpy
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Re: Cycle cross-training
JonathanA wrote:
http://www.macride-events.org.uk/index. ... &Itemid=58
(Entries close tomorrow if you fancy it Colin).
That would have been good Jonathan, I was looking at that event but I went for Shrewsburys mile thisweekend instead, the ride would have been less painful I'm sure. Maybe some other time a few cycling Free Spirits could get together and "do" an event together with maybe the first to finish having to buy the beers.
Anyway yesterdays erg session was 12K TL 3x500 r1000AR with a long steady bit to finish off the session.
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Re: Cycle cross-training
Good idea Colin, and I do love a free beer!stumpy wrote:
That would have been good Jonathan, I was looking at that event but I went for Shrewsburys mile thisweekend instead, the ride would have been less painful I'm sure. Maybe some other time a few cycling Free Spirits could get together and "do" an event together with maybe the first to finish having to buy the beers.
Good luck with the mile at the weekend. Given the forecast you might be in the best place!
JonathanA | more pedalling than pulling at the moment
- Huw Thomas
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Re: Cycle cross-training
1 hour spinning on turbo alt 80 and 120 rpm
Club ride tomorrow
Club ride tomorrow
Aged 61, 182 cm 80 kg.
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
-
- Super Dedicated and Truly Free Spirit
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Re: Cycle cross-training
210km Audax today - my first 200 of the year - the course seemed tougher than advertised(a guy I rode some of the way with measured 2290m as opposed to the advertised 1820m).
The weather was great, the course was good, the only disappointment was using a cafe as a control point that didn't do chips!!!!!
Paul G
The weather was great, the course was good, the only disappointment was using a cafe as a control point that didn't do chips!!!!!
Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
200m - 30.8
300m - 47.7
30r20 - 7754m
12 hr - 139300m
100 mile - 14:10.12
200km - 18:28.30
-
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Re: Cycle cross-training
That is a serious long way Paul, how long did it take?
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k