Cycle cross-training

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stumpy
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Re: Cycle cross-training

Post by stumpy »

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 :D

Todays session was a long tough one a slow pressure 5 x 1000 @ r20 with 750m of active rest. 10K total.

TE 3.5
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Re: Cycle cross-training

Post by stumpy »

14/08/2013 recovery 6k @2:10.0 TE 3.1

15/08/2013 TE 3.3
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16/08/2013 recovery 4k
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Re: Cycle cross-training

Post by stumpy »

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
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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 :lol:
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Mondays erg session PS power shift 2x200 408 watts :twisted: ( pleased with that)
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Re: Cycle cross-training

Post by Huw Thomas »

Managed to equal a few PBs on this burn after work

Image

Elapsed Time 47:47
Max Speed 32.9mi/h
Avg Speed 19.4mi/h

http://app.strava.com/activities/75954888

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Re: Cycle cross-training

Post by strider77 »

Great erging Colin =D>

Fantastic speed Huw-well done =D>
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Re: Cycle cross-training

Post by Huw Thomas »

Nice ride into Wales

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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 !! :-D

TE 4 before lunch 3.2 after
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Re: Cycle cross-training

Post by strider77 »

Some nice juicy hills there Huw-I miss your wonderful pix =D> :wink:
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Re: Cycle cross-training

Post by stumpy »

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
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Re: Cycle cross-training

Post by strider77 »

Looking good on the bike Colin :D
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Re: Cycle cross-training

Post by stumpy »

strider77 wrote:Looking good on the bike Colin :D

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
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Re: Cycle cross-training

Post by strider77 »

Nicely negative splitted I see =D> :wink:
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Re: Cycle cross-training

Post by Huw Thomas »

Sociable 50 mile jaunt to Burrow farm in Devon for coffee and cakes
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Pushed the hills a bit

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http://www.strava.com/activities/77398821

TE 3.8 :fsbgrin:
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Re: Cycle cross-training

Post by Huw Thomas »

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 :shock:

...oh and I had to to a recce for the hill where riding mate has KOM - should be able to find 40s :lol: :lol:

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
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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

Post by Huw Thomas »

Fast ride onto Exmoor and down the Exe Valley

Lovely scenery and good speed
http://app.strava.com/activities/79154339
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Re: Cycle cross-training

Post by paulgould »

Huw Thomas wrote:Fast ride onto Exmoor and down the Exe Valley

Lovely scenery and good speed
http://app.strava.com/activities/79154339
Yet another quick, strong ride - you are having a great season.
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
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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

Post by Huw Thomas »

paulgould wrote:
Huw Thomas wrote:Fast ride onto Exmoor and down the Exe Valley

Lovely scenery and good speed
http://app.strava.com/activities/79154339
Yet another quick, strong ride - you are having a great season.
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
Well done Paul
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! ^O^ ^O^
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Re: Cycle cross-training

Post by paulgould »

Huw Thomas wrote:
paulgould wrote:
Huw Thomas wrote:Fast ride onto Exmoor and down the Exe Valley

Lovely scenery and good speed
http://app.strava.com/activities/79154339
Yet another quick, strong ride - you are having a great season.
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
Well done Paul
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! ^O^ ^O^
Thanks Huw - I can't blame the weather, just my route-map reading skills :lol: :lol: :lol: :lol:

Paul G
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
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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

Post by JonathanA »

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).
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Re: Cycle cross-training

Post by Huw Thomas »

Good luck on the Shakespeare trail !

Recovery ride with the "Sociable" Tuesday Group today - then a pint (or two) in the King Alfred @ Burrowbridge.
Image

Had a couple of serious efforts - Blagdon (PR) and a hill sprint or too first though :-D

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http://ridewithgps.com/trips/1744674

te 2.8
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Re: Cycle cross-training

Post by paulgould »

JonathanA 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).
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 locations :) :) :)
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
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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

Post by stumpy »

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. :wink:

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

Post by JonathanA »

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. :wink:
Good idea Colin, and I do love a free beer!

Good luck with the mile at the weekend. Given the forecast you might be in the best place!
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Re: Cycle cross-training

Post by Huw Thomas »

1 hour spinning on turbo alt 80 and 120 rpm
Club ride tomorrow :-)
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Re: Cycle cross-training

Post by paulgould »

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
56, 1.74m , Sep '20 - 114 kg , currently - 98 kg
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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

Post by Wolfmiester »

That is a serious long way Paul, how long did it take?
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