Frustrations

I was hoping to report on my lab test which I did on Monday (25th) night. But, (sigh...) I'm still waiting for it to be sent to me. How frustrating! Had I known it would take this long I would've looked elsewhere to get tested.

Anyway, before I can safely publish my 'next' post called: "My results are out!", I can tell you that the readings where a little disappointing. I did a ramp (including lactate) and max test. For the ramp, we discussed that my sustainable power output was down from 430 to around 390 watts. We never discussed the max test, which consisted of constant cadence with 30watt increments for 9 minutes.

So, two things have come out of this:

1. I need to do some work on high level intensity: 80-90% of max HR range (my base is sound)
2. Don't always rely on University labs to provide you with a professional service - it can be hit and miss. (this is a generalisation on my part of course)

Hopefully, I'll be able to report on the official finding soon....

Training Week 1: So how has it been?

I started my *new* training programme (trainingpeaks.com) this week. My programme fits in quite nicely with my normal working week so that's good for a start. With home 30 miles away from work I had to do some juggling of training sessions. I did this by including turbo training, road and commuting session, which was rather easy. I used the commute to do recovery work (zone 1 and 2) and turbo on the Tuesday and Thursday - hard days (intervals).

On calculation it appears I never quite did the full 20 hrs planned. Just as well as I have my lab testing session tomorrow (at Kingston University) - would be far too tired to do them properly otherwise. I managed to do all the workouts as prescribed (intensity-wise) and feel pretty good.

Although racing the day before testing wasn't such a clever move I used today's race to 'open the engine' a bit and check that's all is in order (in a matter of speaking). And it was. I planned to ride half the 80km race distance and then call it a day. I was enjoying myself so decided to stay on a bit completing 1.5hr. I think I did just the right amount. My HR stats (169/193) showed that I have the aerobic capacity. I lacked a bit in the speed area - still plenty of time to fine-tune this.

I think I'm in good shape to do a good lab test and ramp for next weekend's Wally Gimber in Tenterden. I'll post my lab results as soon as I get them (hopefully tomorrow).

PS. Thanks to all the guys who've been reading my blog. This is very encouraging so thanks ;-)

Anaerobic endurance and threshhold training

I started my first proper session from my new programme. It was super-hard, but I thoroughly enjoyed it. I decided to stay on my turbo trainer as I couldn't get out - baby sitting during half-term.

My programme stated the session is two hours. Not sure how I was supposed to do two hours. After a proper warm up, cool down and all the intervals prescribed I only managed 1.5 hours. Never mind, this is just the hurting I need.

Here are some of the stats from the session:

• Time: 01:33
• Heart rate: 138/188
  

• Warm up: 20:00
• Int 1-7 x 3 mins - zone 5b: 173; 169; 171; 171; 173; 172; 175 - all average HR's
• Int 1 x 20 mins - zone 4-5a: 173/179
• Cool down 10 mins: 138
  

Tomorrow I have 2.5 hrs recovery planned. Will ride to work - leaving at 6am.

Later this week Ross Sherman, from Kingston University, will put me through VO2 and Lactic testing. Should be interesting to see where I am. The last time I had myself tested I produced:

Max HR: 203
Max Minute Power: 539 watts
Power:Weight ratio: 6.65
Max Oxygen consumption: 66.6 (mL.kg.min-1)
Ventilatory threshold: 433 watts
and more...

Success - I new training partner

In my last post I mentioned that I needed a coach. After self-consultation and idea-toying I decided to opt for an 11-week one-off programme - downloaded from trainingpeaks.com (online training application which allows you to either use their Virtual Partner or buy one-off programmes which includes a diary/log).

With a reasonable base I decided to go for a post-base build-like programme by Dirk Friel -  Build-Peak-Race programme. I've only looked at the first two weeks and see that they amount to around 20 hrs a week training time. Hope I'll be able to find the time.

Today I have a 30-minute gym 'Strength Maintenance' session. I might find this session difficult to complete as I'm looking after the kids - for their half-term. This gym session includes:

1. Squats

2. Crunches

3. Push-ups.

4. and other bits which I can't do at home like lat pull-downs.

So, there you have it. Finally sorted that out. I hope this gets my motivation going again. The last two weeks have been tough for me. Now it's time to get back on track.

If you're reading this and have had experience with online programmes drop me a line/post a comment and let me know what you think?

I need a new coach

I'm in the hunt for a coach. I need someone who can help me get some order into my training.

Brandon (Stewart) reckons I should buy a programme from Training Peaks. He's just downloaded an 8-week programme and ensures me it's helping him. He says ultimately the proof is in the pudding so he's waiting to see the outcome of the next big event - the Sabie Experience - for SA Marathon selection. Watch this space.

Other options include the German online training application - 2Peak - a very neat programme which allows you to track all your training. You also get their Dynamic Training facility allowing you to constantly re-calculate your programme if you happen to fall behind for any reason. Handy hey?

There's also the personal one-on-one approach - Erica Green - my old coach. This is a brilliant way to train if you're serious about it. It can be pricey but certainly worth it if you get a coach like her (Erica Green from Daisyway)

Let me know if you can help? Anybody?