Nietzsomethingorother

Nietzschean

Been meaning to do one of these for the past few weeks....

Target: Attempt some racing, loose horribly to Tom.
Complete marmotte, avoid broom wagon...

Challanges: I'm a lazy mofo

Work 2 date:

Last outdoor cycle before today : Nov 14th
prior to that minimum 1/week of 40km cycle usually ~200-300km/week

Since then 4 weeks of 4 days/week in gym with 1hr 15mins cardio(10min cross trainer 1hour of AMT, varying between interval training and HI training mostly) + 1.5hrs of weights.

Xmas was 1.5 weeks of every second day weights, no cardio(cold outside/lazy/no gym near by)... unless you count the wii

Issues with current training so far, little on a bike other than a few 1hr turbo sessions i hated, my arms have lost their punyness again..negative euroness.Cardio is pants after xmas...

Positive, from todays little spin out to/over howth power in legs seems to be pretty decent, only 3mins slower on climb compared to non-icey peak fitness late july climb.

Plan:
Until end of jan mostly focusing on gym work with cardio in gym as before. though better controlled cardio as suffered from some over-training before xmas.(have snowboarding for last week or so of jan so need to ensure in good state for that).

If weather looks sensible try get to wicklow 1/2 of the weekends i have left and just do stocking lane a few times.

Feb...pick one of the many of cycling training plans around and follow it..

What will likely be here: training plan fad of the week? bitching about gym? quite probably...

niceonetom

Have you signed up for the Marmotte yet? Flights? Accommodation? Joined a club?

Would you be tempted to do the "Grande Trophé"? Just in case the big M seems too easy, you can do three other ball breakers in the same week as well.

Nietzschean

Nope,nope,nope and nope I've been waiting for someone else , guess need to get the finger out though... You?

You temped by the other one?

niceonetom

Flights booked and tropée signed-up-to.

Accommodation and stuff still to be sorted. Here's is the list of events you should sign up for. Bloody terrifying really.

Nietzschean

niceonetom wrote: »

Flights booked and tropée signed-up-to.

Accommodation and stuff still to be sorted. Here's is the list of events you should sign up for. Bloody terrifying really.

ah good call thanks, was very busy in work around then, never saw the thread

Nietzschean

Since i was told by a mod i should be updating this more like a twitter...

This week:

Monday: Leg+Back+Chest weights + 30mins of interval training on AMT
Tuesday: Arm+Shoulder weights + 60mins of 160 - 170bpm on AMT
Wednesday: 60mins of 160 - 170bpm on AMT
Thursday: Leg+Back weights + 30mins of interval training on AMT
Friday: Arm+Shoulder weights + pull ups + chin ups + 60mins of 160 - 170bpm on AMT

Nietzschean

This week: (Rivetingly different than last week...)

Monday: Leg+Back+Chest weights + 30mins of interval training on AMT
Tuesday: Arm+Shoulder weights + 60mins of 160 - 170bpm on AMT ~750kcal
Wednesday: Rest..
Thursday: Leg+Back+Chest weights + 30mins of interval training on AMT
Friday: Arm+Shoulder weights + 60mins of 160 - 170bpm on AMT ~800kcal

Nietzschean

Last week... Snowboarding, drinking....

This week... Recovering? Gym now for some cardio, still too many issues with body for some interval training though...

They don't include the knee recovery time after jumps on a snowboard in any cycling training plan i've seen...

Nietzschean

This week 2x @ arms/chest + 2x @ legs/back + 2x interval training + 1x 1hr @ 165bpm

Cycling 145km on sat --> http://url.ie/5104

Nietzschean

last weekend was ~60km cycle each day, horrible snow on sun

This week 1x gym with arm/leg weights

1hr turbo on wed

2hrs in park doing laps on thurs ~50km

race today -> ~100km for the day

tomorrow probably orwell group spin, need to get into structured plan again

Nietzschean

Today was medium group spin, 116km in the end, mostly fairly relaxed with a decent pace back along the N81, an hour with avg speed 32.54, giving an average HR of 166, fairly within my endurance range which was nice.

Nietzschean

finally did something this week
10 laps of park, 100km, avg HR 172, 29km/hr speed
Happy enough sport tracks has all the laps fairly stable at the same speed and avg hr roughly

lukester

Where do you do your laps exactly? Is it the outer perimeter?

Nietzschean

http://connect.garmin.com/player/26009933

that should play back seeing the sort of loops i was doing?

lukester

Damn, I want a Garmin!

Nietzschean

lukester wrote: »

Damn, I want a Garmin!

you can borrow that one to try out logging some training sessions if you like once my 705 comes back from garmin

lukester

Nietzschean wrote: »

you can borrow that one to try out logging some training sessions if you like once my 705 comes back from garmin

Exceedingly generous offer, might take you up on that.

What Garmin is that you are using in the meantime?

Nietzschean

its a forerunner 405, strap it to the handle bars, works fairly well for training sessions(8hr batt life for training) but not for anything longer. Screen tends to be kinda small too compared with the edge series(well i guess its a watch).

lukester

Nietzschean wrote: »

its a forerunner 405, strap it to the handle bars, works fairly well for training sessions(8hr batt life for training) but not for anything longer. Screen tends to be kinda small too compared with the edge series(well i guess its a watch).

Ah ok. Would be cool to try it out. Have resisted the 705 thus far, hoping the next generation irons out some of the niggles I've seen reported.

Nietzschean

well that was surprisngly fine, 104km for the morning with a 55km race in it
Course with map points
We were caught by the A3's at the end of lap 2 on the map(hence first lap of course is lap's 2 and 3)...


Speed/HR data to match course points above

With 5km laps marked