Tag Archives: stages power meter

A long week and feeling it

Getting to the taper

There comes a point in your training when there is nothing more you can do to increase your fitness and you need to accept that you have done all that you can. Whatever happens on the day will happen, I got back off a long ride feeling pretty negative as my power and speed were low, but thinking about it rationally I had done a 10km (running) Time Trial the night before, and had been building for a while, only having a short recovery after the 100 mile TT, so not surprising really! There is a great post about tapering here which I found helpful and inspiring.

I have been looking at last years taper for Wimbleball and comparing it to my training this year, I had some feedback that my taper may have been a bit drastic, this was because I was ill after a race and then started tapering after I had recovered. This years will not be so drastic and I’ll be nice and ready to race!

This years Performance management chart

This years Performance management chart

Last years Performance management chart. a sharp drop after Slateman

Last years Performance management chart. a sharp drop after Slateman

Time trials and tribulations (garmin data is here, full results here)

I went along to the 10km Time trial organised by Pembrokeshire Triathlon club on Tuesday evening, hoping to better my time from 6 years ago!! I can’t believe how long ago that was. My time in 2008 was 43.23. When I arrived Ian, the timekeeper, decided that I would be fastest and put me last. I was not so sure, but went along with it anyway! Ellie (the only other woman) went off 1 minute ahead of me and I tried to keep her in sight. It soon became apparent that she was flying, as I counted the time from her passing a lamppost, she was already more than a minute ahead within the first few miles. , it was a lovely evening, and nice to have a chat. I got a time of 41.14, so 2 minutes faster than last time. I should be happy with that, but maybe have been feeling a bit negative this week.

The long ride

I decided to ride the whole Ironman course the day after, and was pretty dissapointed in my speed. I may have been tired, and also lacking motivation doing the route on my own. I’m not sure that I really wanted to do it, because I knew that if I was slow it would make me depressed, but Patrick suggested it and I thought the pro’s would outweigh the con’s. Anyway I borrowed his go pro which was quite fun, although I have now spent hours editing the ******* thing.

A bit of geekiness

After I had recovered from the ride, digested my stats, done some more research, and generally got slightly obsessive about numbers, I spotted that my Intensity factor for the ride was based on my old FTP, so with a few calculations I realised that I will be able to go faster on race day, (of course some other factors will come into play too) but if the maths is right then I’m happy !!

Calculating power

Calculating power

 

The mystery of Mary Sage solved!

More detective work

I obviously need to get a life, (or maybe buy a TV!) because when I received a newsletter from Triathlon 220 saying that Lucy Gossage had won The Gauntlet at Cholmondeley Castle Triathlon, I checked Mary Sage’s Strava account to see if there was a QOM on the course…There was, and it corresponds with Lucy Gossage’s time.

The run section

The run section

The results

The results

So my evidence collected so far is;

  • Mary Sage had a bike time the same as the winner of Ironman Wales 2013.
  • Mary Sage was previously called “have a banana”
  • Mary Sage had a run time the same as the winner of The Guantlet
  • Mary Sage had a run time the same as the winner of Outlaw Half
  • I had hits on my site from Australia from someone searching “Mary Sage Triathlon” on the day before the race, and also every day after for 3 days.

Strava03

 

Strava04

I finally solved the mystery. The odd one out here is Outlaw Half, so I checked out the bike course from Outlaw. Mary Sage was QOM on the Outlaw full bike leg last year. I looked up the results and Lucy Gossage had competed the bike leg as part of a relay team, I also checked Outlaw half results and found that the same team had competed, she must have done the run leg, and the time corresponded with the team. So there we are, my detective work complete! Mary Sage is Lucy Gossage (there is even a sage in both their names!) I have requested to follow, but received no response so far, not surprising!

Ill kids

Devon was off school this week with a cold, so I had to reschedule my swim for early on Wednesday, I don’t know what is worse about having ill kids

  1. Being kept up all night having to change sheets, listening to the coughing, and turfing them out of your bed.
  2. The fact that you have to stay at home with them all day, and miss out on training.
  3. Or the sense of impending doom that you might be next to come down with “the lurgy”

Time trial PB

I did the Neyland Time trial on Wednesday this week and had a PB on that course 26.11, my previous was 26.22, so I was very pleased with that, especially as my legs felt terrible in the warm up, you never can tell. I didn’t have my power meter, unfortunately, as I missed the courier so no numbers for me to crunch :-( But I now have my new crank so will be able to make up for it, hopefully the power drop outs will have gone, but I have just researched that it could actually be the Garmin that is the problem, Technology eh?

Screen Shot 2014-07-05 at 17.41.08 Screen Shot 2014-07-05 at 17.41.42

 

 

 

 

Ramping it up

Increasing the Training load

With 10 weeks to go until Half Outlaw, (:-o) I have been increasing the intensity of my bike workouts. Had a great turbo session on Thursday. (I never thought I’d say that!) I used a Sufferfest video for my intervals, but ignored their instructions and focussed on 4 sweet spot intervals with long recoveries. There was a bit of stupidness at the end when you were meant to attack on and off, which I did do, which accounts for my power surges at the end. I also managed to run for 30 minutes on Monday without pain in my knee, so I’m feeling a lot more optimistic on that front. I also had a good swim on Friday, getting a PB for 400m, what a great week.

Training peaks data

Training peaks data

My grandad

My mum found some old photo’s of my grandad which she let me scan in. He was a cyclist, and died before I was born at the age of 49. He had the same birthday as me too, a bit of inspiration for me.

Robert Le Poulain 1950

Robert Le Poulain 1950

RobertLePoulain02

Marked on the back is “Paris-Dieppe 1950”

First meeting of the Dynamos running  group

On Saturday I organised the first meeting of the Narberth Dynamos running group. We met up at Templeton airfield and did a couple of intervals at tempo, trying to keep the same pace for both intervals. My volunteers did really well at pacing, and said they enjoyed it, so they will be back for some hill reps next week!

I did the risk assessment for it a few days before, as you can see my Garmin is still going crazy, so I phoned Garmin, and they are going to send me a refurbished/new one, the only trouble is I have to send it back! Without data for a few days how will I survive?

The route

The route

Spring is coming

Busy bee

Signs of spring

Signs of spring

Its been quite a hard month with being away from home, and not being able to run. I spent a weekend in Brighton, followed by a weekend in Cardiff for my level 2 coaching course, then I was home for a day before driving to Baildon (6 hours) with the boys to visit family. All this and trying to get back into my training rhythm after being ill. I am fortunate to have an understanding family, so I squeezed in a 4 hour ride up in to the Dales. The weather looked like it was just going to be a shower at midday, but in true style it started p***ing it down about an hour into the ride, and on the way back I could definitely feel the headwind that I did not notice on the way up, and could definitely notice my cold hands that I was struggling to change gears with! I arrived at the cafe at Cavendish Pavillion, near Bolton Abbey, where there were lots of other bikers. I stood by the radiator and waited for my family to arrive, and enjoyed a hot coffee. Out and back

Out and back

The next day I had a lovely swim with a free pass to the gym that my mother in law gave me, had a whole lane to myself for most of the time, I was wishing I could stay a bit longer and make use of the jacuzzi, and sauna, but Leeds beckoned!

Knee and hotel niggles

My knee is still not right. I went for a run in Cardiff, and it was painful afterwards. I put it down to being sat all day and muscles being tight, but as a precaution have not run since. It is quite hard being away and not being able to run, because its something that is easy to fit in around everyone, hopefully it will improve, still using my roller and tennis ball. I also had a pretty bad experience at the hotel in Cardiff I should have known when I saw the topless men outside smoking and the gym that was called “Inn Active” my room smelt of smoke, and drunks woke me up every hour. I called reception a few times but that didn’t help, and they only offered an apology after I reminded them how bad the night had been the next day. Then I got home to find I had a parking ticket from them! park inn needless to say I won’t stay there again, although they have offered me 25% off as a compensation. :-p

Power meter

An update on my power meter. It arrived a few weeks ago!!

It was really easy to install. If you want to know why I chose this meter I read a lot on DC Rainmaker about various types, and for my budget it seemed like a good buy. I’m pleased with it so far. I am about where I was last year in terms of power readings, although I was using a different meter last year, so I don’t know if it is comparable, hopefully I can improve on last year. I went out on Wednesday and had to be rescued as I think I was still tired from Tuesdays ride, I also underestimated how far I was going, whoops. I am in need of a rest though as you can see from the comparison between my last 3 rides! Luckily next week is rest week :-)

Garmin comparison of last 3 endurance rides

Garmin comparison of last 3 endurance rides

Bike mechanics

Power meter

I have been meaning to invest in a power meter for a few months, but couldn’t decide which one to go for. Finally I decided on a stages power meter, but first I needed to change the chain set on my road bike, as it wasn’t compatible with the power meter, cue female panic!

I have started setting up my bike on a bike stand in front of the computer for jobs like this so that I can get advice straight away when I get stuck with something, it works well for me.

Whenever I decide to do some bike mechanics I have a little voice in my head that tells me I don’t know what I’m doing, and I can’t do it, because I’m a woman (ridiculous, but what we’re told by society every day). Anyway I managed it, and had a brilliant high from doing the job, I was very proud of myself! So for any women put off doing a bike job, its really not that hard, although I did have to wait until Milo was full time in school so that I could actually concentrate for a few hours (yes it did take me that long!) Can’t wait for the power meter to be delivered now! Afterwards I did a bit of cooking to balance the Yin to my Yan!! 😉 you can see here on my other blog.

Bike storage

One of the hazards of keeping my bikes in the garage, is that when my husband does some sanding, (which he is quite partial to!) my bikes get covered in sawdust, but I was quite shocked today when I discovered that my TT bike has also got cobwebs on! Not a good look…

The spiders have been at work
The spiders have been at work
In retirement
In retirement

Covered it up today with a plastic bag.

TTFN