Week 01: 12/10/08 – 18/10/08

First week having a coach and this week is what i'm used to, the wednesday ride really showed how the tuesday and thursday rides may not be as good for me as I originally thought....


Now Sunday is a Z1 ride, Wednesday is a Z2 (Z3 and Z4 climbing respetively)

The club rides Tuesday, Thursday were supposed to be Z1, Z3-4 climbing, but didn't work out that way and dont think they ever will.

o Sunday – Steady ride as per normal (group or solo). A few hard efforts are fine

Did not complete the ride due to falling off my bike and breaking the mech hanger almost straight away, bruised and bloodied so didn’t switch to the TT bike for training.

o Monday – REST. Try to avoid training

Rest day, no biking , did not even bike to work (due to broken mech hanger)

o Tuesday – Steady ride/social ride

Biked to work and back, then in to my local town for the club ride (aprox 9 miles, gentle pace) then club ride

Club Ride

Distance : 18.7 miles

Time : 1:21:06

Average Power : 159 watts

Normalised Power : 227 watts

Average HR : 148 bpm

o Wednesday – Core endurance ride, this is an endurance ride, but slightly harder than the LR work. Preferably done on TT bike, but could be road bike!

Couldn’t use TT bike due to elbow hurting if putting weight on it (big bruise) so on road bike. Biked to work in the morning and went straight from work.

Have not done a tight HR ride before and can see how maintaining a zone would help fitness and how club rides are far from optimal in that sense (read, I am even more happy to give up the club rides to gain better fitness that before)

Core Endurance (not including 5min warmup each side)

Distance : 22.4 miles

Time : 1:20:12 (not including warm up/cool down)

Average Power : 193 watts

Normalised Power : 210 watts

Average HR : 161 bpm

o Thursday – Steady ride/social ride, but include 3 to 5 x 10-secs ‘all-out’ sprints as hard as you can. At least 5-mins easy between sprints

Missed the 3-5 x 10 sec sprints on the weekly sheet, will keep my eye out for anything like that again, did do some attacks up hills though but not all out.

Did a 600ft climb that absolutely killed me, was one of the first up it but legs were still tired from it the following Saturday

Club ride

Distance : 13.83 miles

Time : 58:12 (actual ride time, lots of waiting as big hill)

Average Power : 147 watts

Normalised Power : 228 watts

Average HR : 145

o Friday – Ride to GF or have a REST day

Recovery ride

Distance : 13.8 miles

Time : 1:02:25

Average Power : 122 watts

Normalised Power : 148 watts

Average HR : 118

o Saturday – Core endurance ride on road bike, with a 10-minute TT in it (about halfway) that feels about like your 25-m TT effort

First 20 mins found very hard and did not think I could finish the session, legs still feeling dead from Thursday. Eat a power bar (stupidly had a very minimal breakfast which wouldn’t of helped) and pushed on, after about 45 mins legs were moving well but out of the saddle was feeling very hard.

Core Endurance + 10min TT

Distance : 32.1 miles (35.1 including cool down and warm up)

Time : 1:49:12

Average Power : 197 watts

Normalised Power : 209 watts

Average HR : 163 bpm

First Z2 Session : Average Power – 195 watts, Average HR 160 bpm

10min TT Session : Average Power – 227 watts, Average HR 173 bpm

Second Z2 Session : Average Power – 193 watts, Average HR 163 bpm

Anyway good first week, testing next week and looking forward to it!