Theres nothing like a new toy to get you going again. I bought a skipping rope before I went to Sri Lanka, thinking it would help with running technique, I had a couple of skips with it humming the rocky theme tune to myself, and found it was pretty hard work. It really shows up your technique too.
I thought I would show what happens to your heart rate when doing high intensity exercise. It takes quite a while for your heart rate to increase even when you are working really hard, this is why I use power on my bike.
Sometimes when you are going uphill, by the time your heart rate has kicked in you have already burned a match, its also really useful for gauging your rate of perceived exertion as you can instantly see what your power is, (how hard you are riding) before you start getting out of breath. It is good to use several methods of determining how hard you are working, so that you stay in touch with your body.
I have been busy at the computer again this week, after an epic ride with 4 of the Pembrokeshire Velos to receive my plaque for winning the 100 mile time trial. I met them at Kilgetty at 6:30am and rode 71 miles up to Resolven. I managed to hold on to their wheels for most of the way, but during the last hour I kept getting dropped! Considering I hadn’t been out for longer than an hour and a half since Ironman on the bike, I was pretty pleased. They had cycled from Pembroke Dock and ridden 83 miles in total. I was a bit annoyed that my garmin wouldn’t download to Strava afterwards as I’m sure I would have had a few QOM’s!!
The full trip, I was there too honest!
Strength and Conditioning
I have been putting together some videos for my coached athletes, which has taken up quite a bit of my time, I am aiming to show exercises that can be done easily at home without equipment. Hopefully they will find them useful!
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
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 !!
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
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
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?
I decided to get a proper bike fit, as I have been messing about with my saddle and seat height without having a clue what I was doing, and have also been getting a stiff neck on my long rides. I have been following someone on Facebook whose husband does Retul bike fits, they sounded interesting so I googled it and found someone in Carmarthen doing them.
After a look on Facebook at reviews I decided to book a fit with Andy at Cranc cyclesports. When I arrived Andy got me a drink and generally made me feel very welcome before we discussed my main events this year. It turned out that we were both doing Ironman Wales this year for the first time! I then did some flexibility tests and was set up on my bike, warmed up and had the sensors placed. Andy made quite a few changes, he raised my saddle 18mm, and moved it back 29mm. The cockpit was lowered 5mm, and my stem was shortened to 80mm. This has resulted in a comfortable but more aggressive position. I’m looking forward to testing it out on a long ride.
The whole way through the fit Andy explained what he was doing and why, I would thoroughly recommend him, he even drove out to my house to fit the stem, as he didn’t have one in stock.
The end result!
Typical that on a rest week the weather is the best its been for months! Never mind I spent a few days in Bath with my mum to celebrate her birthday, and made use of the Roman baths, which again I can thoroughly recommend!
Spring like weather
When I got home I did an FTP test urggh. I got a free month of premium membership on Strava with my power meter so I thought I would make use of the Sufferfest FTP test while I still had the membership. I was 10 Watts higher than when I did the test in April last year, which is great, but also could be down to being more motivated by the video, or a different power meter, or bike fit, however I felt strong so I’ll assume that I have improved!
My Garmin has an intermittent fault with the elevation, which I am trying to sort out, I didn’t realise until I uploaded my ride and run to Strava how bad it was! Managed a couple of 20 min runs last week though so good news 🙂
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