Sundays session seems to have been a little too much too early. Either that or I need to investigate if my training area is contaminated from the hours of a lack of ventilation while training ! Maybe I should have left the door open more often.....
This weekend will be spent having a clear out, extended ventilation and wash down of the floor of the challet. It could do with it anyway and on the safe side as well.
Did an ownindex check on Tuesday night and it was back to 66, although my resting HR had picked up 2bpm to 44-45 since Saturday and I feel it as well. With this in mind taking the time off the bike is not such a bad thing and I should be able to get back to race speed in around 2 months once everything clears up based on what I feltlike over the last few weeks.
Now that I know what I need to train at this year will still be much better than last year.
Plus, recieved by BCF license renewal through..... 2 months after paying....
Wednesday, 28 February 2007
Sunday, 25 February 2007
20% swing ?
Thursday night session was followed up on a huge bender Friday night, which did not go down too well, all round. Saturday was a recovery day, with no ride and spent some of the day buying replacement cycling kit. Friday night I had my bag stolen from All Bar One while it was within 5ft of me and within 2ft of the people in our group, well pissed off. Had my waterproofs, shoes, gloves and jacket in, most amazing of all was the luminous yellow jacket was on the outside of the bag and they still nicked it, bastards !
Anyway, felt good (although not 100% yet), HR was dropping to 48-49bpm while I sat at the computer sorting the music out before the session.
The one interesting thing is the polar kCal count to the iMagic as it seems to have swung around by upto 20%. During the first half hour the polar clocked up around 10% less kCal than the iMagic (50-70kCal) and then held that difference until around to 80 min mark and then started to close. That was the point I though was where I should stop as I'm curious as to the kCal rate changing through the session and want to do some analysis on it. Given the previous weeks were showing a 10% difference in the opposite direction it's quite interesting, although it does fit with how I had been feeling.
Session duration : 91min
Average power : 251W
Average HR : 136bpm
Reference power : 139bpm=256W
Cadence avg : 94rpm
kCal : 1314 (polar 1286)
Liquid : 800ml water
Session time for the week a low 3:31 and last week was 4:37 and 4:56 the week before.
Anyway, felt good (although not 100% yet), HR was dropping to 48-49bpm while I sat at the computer sorting the music out before the session.
The one interesting thing is the polar kCal count to the iMagic as it seems to have swung around by upto 20%. During the first half hour the polar clocked up around 10% less kCal than the iMagic (50-70kCal) and then held that difference until around to 80 min mark and then started to close. That was the point I though was where I should stop as I'm curious as to the kCal rate changing through the session and want to do some analysis on it. Given the previous weeks were showing a 10% difference in the opposite direction it's quite interesting, although it does fit with how I had been feeling.
Session duration : 91min
Average power : 251W
Average HR : 136bpm
Reference power : 139bpm=256W
Cadence avg : 94rpm
kCal : 1314 (polar 1286)
Liquid : 800ml water
Session time for the week a low 3:31 and last week was 4:37 and 4:56 the week before.
Thursday, 22 February 2007
Feeling better
Well, resting HR last night was down to 42bpm and all that is left at the moment is a lingering bit in my throat, my chest seems fully clear now, the whisky must have worked (not) !
Felt a good session, started off slow and steady and then slowly wound up to around 300W after about 15min and then held that for about 10 min - HR increased to 160. Ramped up to 380W for the last minute as my HR topped at 171bpm, before resting around 210W.
Up to the hour was again around 250W before finishing the last 4 minutes of the first hour at 305W at 158bpm average. The a sandwich (cheese and branston on brown) while spinning slowly at 130W followed by the last 10 min.
Felt good, although it did not feel like the best of sessions in terms of time benefit, but then again I don't quite want to enter back into TT hour sessions again just yet !
Session duration : 75min
Average power : 246W
Average HR : 138bpm
Reference power : 140bpm=257W - around half way through
Cadence avg : 90rpm
kCal : 1058 (polar 1094)
Liquid : 850ml water
The weekend ride was out along a local run, which has a bit of traffic on it at the start before getting onto the nice quiet back roads. The run is an out and back 18 miles if you include the hill, but I missed it out this time.
Session duration : 55min
Average HR : 151bpm
Average speed : 18mph
Distance : 17.5miles
Ascent : 184m
kCal : 920
Felt a good session, started off slow and steady and then slowly wound up to around 300W after about 15min and then held that for about 10 min - HR increased to 160. Ramped up to 380W for the last minute as my HR topped at 171bpm, before resting around 210W.
Up to the hour was again around 250W before finishing the last 4 minutes of the first hour at 305W at 158bpm average. The a sandwich (cheese and branston on brown) while spinning slowly at 130W followed by the last 10 min.
Felt good, although it did not feel like the best of sessions in terms of time benefit, but then again I don't quite want to enter back into TT hour sessions again just yet !
Session duration : 75min
Average power : 246W
Average HR : 138bpm
Reference power : 140bpm=257W - around half way through
Cadence avg : 90rpm
kCal : 1058 (polar 1094)
Liquid : 850ml water
The weekend ride was out along a local run, which has a bit of traffic on it at the start before getting onto the nice quiet back roads. The run is an out and back 18 miles if you include the hill, but I missed it out this time.
Session duration : 55min
Average HR : 151bpm
Average speed : 18mph
Distance : 17.5miles
Ascent : 184m
kCal : 920
Tuesday, 20 February 2007
Short as a pancake
Over the weekend I managed to get out for an hour on the road (stats to follow later) which was quite good, although I wanted it to be longer but knew it was not going to happen this time or it would bite back.
Today's session was fine for the first 15min and then I was joined by my 4 year old, who promptly asked 400 questions in rapid fire leading to 395 interruptions and 5 stops. So, a short ride.
Session duration : 40min
Average power : 199W - typo !
Average HR : 122bpm
Reference power : 129bpm=236W - around half way through
Cadence avg : 82rpm
kCal : 459 (polar 460)
Liquid : 100ml water
Today's session was fine for the first 15min and then I was joined by my 4 year old, who promptly asked 400 questions in rapid fire leading to 395 interruptions and 5 stops. So, a short ride.
Session duration : 40min
Average power : 199W - typo !
Average HR : 122bpm
Reference power : 129bpm=236W - around half way through
Cadence avg : 82rpm
kCal : 459 (polar 460)
Liquid : 100ml water
Saturday, 17 February 2007
Sleep, sleep and more sleep
Inlaws were around yesterday and while still feeling tired with my throat still not right I was not motivated enough to get on the trainer.
Finally got up at noon today after a long sleep in and went looking for a bike "with pedals just like the one in the park" for my son, who can now balance his no pedal machine. Did not find anything that does not resemble scaffolding poles welded together with 6" nail brakes. It would be really good if someone managed to build a bike for kids that was light and effective. His existing £30 no pedal machine has a drum brake on it and this does not compare well to the £90 scaffold tubes. I'd rather pay £200 for a good bike he would have respect for.
This morning I tested my resting HR and it was arround 44-46, which seems about right given how I'm feeling and does show the 5bpm differential for not feeling too good.
Anyway, after around 10 min I upped the wattage to 290 for a while to see where my heart rate would settle and how I would feel, which promptly gave me the answer. 152bpm before I had to slow up and then cough up the felm from my throat without being ill.. not good... rest of the ride steady again at 230W with 135bpm. That said I did feel a lot better after managing to cough up the flem that had been aggrevating me since getting up this morning.
Session duration : 70min
Average power : 229W
Average HR : 135bpm
Reference power : 140bpm=242W - around half way through
Cadence avg : 88rpm
kCal : 921 (polar 989 - 20 kcal diff due to a pause to cough my guts up)
Liquid : 350ml water
Finally got up at noon today after a long sleep in and went looking for a bike "with pedals just like the one in the park" for my son, who can now balance his no pedal machine. Did not find anything that does not resemble scaffolding poles welded together with 6" nail brakes. It would be really good if someone managed to build a bike for kids that was light and effective. His existing £30 no pedal machine has a drum brake on it and this does not compare well to the £90 scaffold tubes. I'd rather pay £200 for a good bike he would have respect for.
This morning I tested my resting HR and it was arround 44-46, which seems about right given how I'm feeling and does show the 5bpm differential for not feeling too good.
Anyway, after around 10 min I upped the wattage to 290 for a while to see where my heart rate would settle and how I would feel, which promptly gave me the answer. 152bpm before I had to slow up and then cough up the felm from my throat without being ill.. not good... rest of the ride steady again at 230W with 135bpm. That said I did feel a lot better after managing to cough up the flem that had been aggrevating me since getting up this morning.
Session duration : 70min
Average power : 229W
Average HR : 135bpm
Reference power : 140bpm=242W - around half way through
Cadence avg : 88rpm
kCal : 921 (polar 989 - 20 kcal diff due to a pause to cough my guts up)
Liquid : 350ml water
Thursday, 15 February 2007
Still tired
Late night last night, midnight to bed after a nice Thai meal.... Inlaws are down as well.
Feeling tired still and not quite motivated tonight also as a precaution against aggrevating my throat more. Suppose an easy night tonight and then see how the ride to the station is and how tommorrow's session turns out.
Session duration : 46min
Average power : 203W
Average HR : 120bpm
Reference power : 124bpm=223W
Cadence avg : 88rpm
kCal : 537 (polar 534)
Liquid : 200ml water
Feeling tired still and not quite motivated tonight also as a precaution against aggrevating my throat more. Suppose an easy night tonight and then see how the ride to the station is and how tommorrow's session turns out.
Session duration : 46min
Average power : 203W
Average HR : 120bpm
Reference power : 124bpm=223W
Cadence avg : 88rpm
kCal : 537 (polar 534)
Liquid : 200ml water
Tuesday, 13 February 2007
Tired again
Monday - tired again, even with all the sleep over the weekend. Today, slept in a bit longer and felt better for it, appart from the train journey to work. Early night tonight.
Tonight I packed up some sandwiches and managed to eat one at the 50 min mark and another around 30 min later, although at a very much reduced pace of 150W. The last one for when I'm writing this ! Aftert that, shower, more food (cerials) then sleep.
HR while sat on the chair at the start dropped to 51bpm, which seemed promising as well.
Throat is feeling better after the day off with just a thicker than normal salava being brought up every so often, even with being well hydrated. I recon it will be another 2 weeks before it is fully back to normal now, taking into account the changes over the last 2 weeks. The cycling seems to be doing 2 things, rebuilding my fitness and physical system and pushing out the duration of the virus, although I'm not too sure on the 2nd as it is a virus and I'm not exactly caning it.
Longer easy session, eating sandwiches, reading some papers and online news. Main base element above 200W was around 80min.
Session duration : 101min
Average power : 208W
Average HR : 132bpm (134bpm/227W first 50 min)
Reference power : 139bpm=232W (12min avg @28)
Cadence avg : 88rpm
kCal : 1210 (polar 1367)
Liquid : 800ml water
Tonight I packed up some sandwiches and managed to eat one at the 50 min mark and another around 30 min later, although at a very much reduced pace of 150W. The last one for when I'm writing this ! Aftert that, shower, more food (cerials) then sleep.
HR while sat on the chair at the start dropped to 51bpm, which seemed promising as well.
Throat is feeling better after the day off with just a thicker than normal salava being brought up every so often, even with being well hydrated. I recon it will be another 2 weeks before it is fully back to normal now, taking into account the changes over the last 2 weeks. The cycling seems to be doing 2 things, rebuilding my fitness and physical system and pushing out the duration of the virus, although I'm not too sure on the 2nd as it is a virus and I'm not exactly caning it.
Longer easy session, eating sandwiches, reading some papers and online news. Main base element above 200W was around 80min.
Session duration : 101min
Average power : 208W
Average HR : 132bpm (134bpm/227W first 50 min)
Reference power : 139bpm=232W (12min avg @28)
Cadence avg : 88rpm
kCal : 1210 (polar 1367)
Liquid : 800ml water
Sunday, 11 February 2007
Happy to go nowhere fast, for now
Reached a point now where I feel I'm close to treading water, unable to do much more without causing my throat to feel worse again. Probably not treading water, but do feel that I should be increaseing the base time up more than I am at the moment, then again that is probably how I ended up with a 2 month virus.
This session was spent reading the news on the net, while forgetting to drink and a single protein bar at the 70min stage as it was seemingly getting more difficult to read the news !
Earlier in the day I had a short session out on the station commute bike (£50 special) down to the park with my son (4) on his bike, which does not have any pedals. He has his balance really well now so I rode alongside him and pushed at a very slow pace, although going uphill on wet muddy grass was the limit of traction. Will have to see about getting him a bike with pedals now.
Session duration : 80min
Average power : 202W
Average HR : 122bpm
Reference power : 130bpm=231W
Cadence avg : 89rpm
kCal : 926 (polar 930 + a few minutes - forgot to start it !)
The reference power is a time slice around 70%-90% through the session and approximately a 5 min average.
This session was spent reading the news on the net, while forgetting to drink and a single protein bar at the 70min stage as it was seemingly getting more difficult to read the news !
Earlier in the day I had a short session out on the station commute bike (£50 special) down to the park with my son (4) on his bike, which does not have any pedals. He has his balance really well now so I rode alongside him and pushed at a very slow pace, although going uphill on wet muddy grass was the limit of traction. Will have to see about getting him a bike with pedals now.
Session duration : 80min
Average power : 202W
Average HR : 122bpm
Reference power : 130bpm=231W
Cadence avg : 89rpm
kCal : 926 (polar 930 + a few minutes - forgot to start it !)
The reference power is a time slice around 70%-90% through the session and approximately a 5 min average.
Saturday, 10 February 2007
More comfortable - easier ride without a hangover !
From yesterdays ride I had another thought, maybe the bottle of wine the night before had something more to do with the performance and feeling on the bike... 1+1=2.
Felt better at the end of the session and could have gone on a bit longer, although at the moment I want to take it easy and ramp up slowly and more on feel. Compared to yesterdays session at the end of it I did feel tired and a little drained, which again was probably linked to the wine.
I did manage to get around 11 hours sleep in, which did seem to help a huge amount and feel that had more to do with todays session. Unfortunately I can't do that every day or I'd be divorced and out of work, ah well, theres more to life than my bike !
The polar to iMagic kCal count was less this session, which is interesting as I'm wondering if it also has something to do with the difference in wattage dissipated in the tyre energy transfer to the roller at a lower speed. I do think that a part of it is my legs, probably the majority of it, and will have to do more hill training when I can get out properly.
Session duration : 85min
Average power : 233W
Average HR : 140bpm
Reference power : 142bpm=243W
Cadence avg : 92rpm
kCal : 1137 (polar 1240)
Felt better at the end of the session and could have gone on a bit longer, although at the moment I want to take it easy and ramp up slowly and more on feel. Compared to yesterdays session at the end of it I did feel tired and a little drained, which again was probably linked to the wine.
I did manage to get around 11 hours sleep in, which did seem to help a huge amount and feel that had more to do with todays session. Unfortunately I can't do that every day or I'd be divorced and out of work, ah well, theres more to life than my bike !
The polar to iMagic kCal count was less this session, which is interesting as I'm wondering if it also has something to do with the difference in wattage dissipated in the tyre energy transfer to the roller at a lower speed. I do think that a part of it is my legs, probably the majority of it, and will have to do more hill training when I can get out properly.
Session duration : 85min
Average power : 233W
Average HR : 140bpm
Reference power : 142bpm=243W
Cadence avg : 92rpm
kCal : 1137 (polar 1240)
Friday, 9 February 2007
Longer session - polar own index wrong ?
Yesterday was a day off, in one way, however I still had a hell of a workout pulling my son uphill numerous times while sledging. He's only 4 but still makes for hard work uphill !
Did an ownindex test a couple of weeks back, which came up with 65, and a drop of 1 point from my previous (pre-illness) index of 66. On my trainer the wattage (kCal) and polar ended up matched a lot closer after the previous adjustments of calibrating the polar and iMagic together.
What the difference seems to be is that the training level setting in the polar needs dropping again, unless the kCal count was knocked out of sync on the iMagic because I included about 10 miles of a 1% grade this time ?
Looking back at Tuesdays kCal on the iMagic and Polar the difference seems to be only around 10% compared to the 20% variation tonight, which makes more sense meaning my own index is actually closer to 60.....
Next training session I will have to leave the gradient as flat and see how it matches. May also be an indication that I need to return to the hills a lot more frequently with a vastly different burn rate even on a small gradient....
Session duration : 76min
Average power : 211W
Average HR : 138bpm
Reference power : 137bpm=216W
Cadence avg : 87rpm
kCal : 920 (polar 1140)
Did an ownindex test a couple of weeks back, which came up with 65, and a drop of 1 point from my previous (pre-illness) index of 66. On my trainer the wattage (kCal) and polar ended up matched a lot closer after the previous adjustments of calibrating the polar and iMagic together.
What the difference seems to be is that the training level setting in the polar needs dropping again, unless the kCal count was knocked out of sync on the iMagic because I included about 10 miles of a 1% grade this time ?
Looking back at Tuesdays kCal on the iMagic and Polar the difference seems to be only around 10% compared to the 20% variation tonight, which makes more sense meaning my own index is actually closer to 60.....
Next training session I will have to leave the gradient as flat and see how it matches. May also be an indication that I need to return to the hills a lot more frequently with a vastly different burn rate even on a small gradient....
Session duration : 76min
Average power : 211W
Average HR : 138bpm
Reference power : 137bpm=216W
Cadence avg : 87rpm
kCal : 920 (polar 1140)
Tuesday, 6 February 2007
Starting to wind up a little, gently does it...
Went out on the weekend for a slow run up one of my old training routes out to South Cave and then back again, although my usual run included a few more trips up the hills on the west side of the wolds. This time it was once down the hill and back up again on saturday and then only to the top of the hill (very slow climb up somewhere around 150m in 8miles) on sunday as it was a little cooler with frost in the shade and my throat feeling a little tender. Around 28 miles on saturday (140bpm 1734kCal 1:58) and 24 on sunday (143bpm 1292kCal 1:24).
Had to buy some shorts on the way out as I managed to take everything with me, appart from the liners to my bibtights, doh !
Had to wait a while tonight for the room to warm up with the fan heater on, 11C after a while and good to go.
Session duration : 55min
Average power : 213W
Average HR : 135bpm
Reference power : 136bpm=221W
Cadence avg : 87rpm
kCal : 674
In retrospect the weekend rides were a lot more than tonight, although I was knackered yesterday.
Had to buy some shorts on the way out as I managed to take everything with me, appart from the liners to my bibtights, doh !
Had to wait a while tonight for the room to warm up with the fan heater on, 11C after a while and good to go.
Session duration : 55min
Average power : 213W
Average HR : 135bpm
Reference power : 136bpm=221W
Cadence avg : 87rpm
kCal : 674
In retrospect the weekend rides were a lot more than tonight, although I was knackered yesterday.
Thursday, 1 February 2007
Hangover cure session
Still have an anoying cough and the virus, I guess, has still not gone, so the session was steady again. Recovering from a hangover the difference in this ride to the last two shows with the HR higher and wattage lower, not good. But, after around 35min it started to feel good (getting the fix in !) and should have stopped at the 40min mark.
That said, the avg W was 217 against 129bmp around the 6 mile mark, so it may just be an initial indication of just how much fitness I have lost. The extra time added around 4-5bpm around the 14 mile mark :-(
What did not help as well was riding to the station and pushing my HR over 160bpm in the cold air...
Session duration : 46 min
Average power : 200W
Average HR : 128bpm
Reference power : 134bpm=216W
Cadence avg : 90rpm
kCal : 527
That said, the avg W was 217 against 129bmp around the 6 mile mark, so it may just be an initial indication of just how much fitness I have lost. The extra time added around 4-5bpm around the 14 mile mark :-(
What did not help as well was riding to the station and pushing my HR over 160bpm in the cold air...
Session duration : 46 min
Average power : 200W
Average HR : 128bpm
Reference power : 134bpm=216W
Cadence avg : 90rpm
kCal : 527
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