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Tuesday, January 19, 2010

Four Rides in Five Days


Been a solid few days of riding! Got a little catch-up:

Monday (Jan 11) - Climb

Been slacking off in keeping track of my climbing...mainly working on the tougher 10c's and d's.

Tue - Ride w/30min Tempo

Just out of interest, looked back to last Feb/Mar to see what i was doing for my Tempo workouts, and i was holding ~255w. So up 10w a year later, not too bad!

Tuesday was MISERABLE - it held off until i got to Martindale, but when i began my interval, it just started to dump..it was weird, the rain splashing in my face was REALLY distracting!

I've managed to find a good 'loop' tho..basically following in the OBB route to the stop sign in Sidney, then turn around there and head back out Lockside, up through part of the old TT course, then turn around at the stop sign there. At my Tempo pace, it takes 20min to do a full loop...not ideal, but it works.

The Tempo effort this day was a bit lacklustre:

Ave Wts: 255
Ave HR: 163
Ave Cad: 70
Ave Spd: 35.4kph

Full ride:

Entire workout (218 watts):
Duration: 2:23:20 (2:35:01)
Work: 1859 kJ
TSS: 189.3 (intensity factor 0.894)
Norm Power: 233
VI: 1.07
Distance: 75.242 km
           Min Max Avg
Power: 0 721 218 watts
Heart Rate: 67 175 155 bpm
Cadence: 30 120 86 rpm
Speed: 0 56.7 31.7 kph

Kinda strange, but it was a pretty fast ride, averaging nearly 32kph..

Wed - Rest Day

Opted to take the day off, climbing didn't work out. OA meeting in the evening too. Rest days are good.

Thu - Climb

Got in 2.5hrs, felt pretty good, improving on the climbs i'm working on.

Fri - 1hr Ride

Well, under an hour really... Day started awful, full rain, etc.. Afternoon got pretty nice. Didn't have a lot of time, but knew i'd feel gross on Sat if i didn't get out and work the legs a bit, so did a short ride when it was pretty nice:

Entire workout (204 watts):
Duration: 50:39
Work: 618 kJ
TSS: 68.5 (intensity factor 0.902)
Norm Power: 234
VI: 1.15
Distance: 25.029 km
          Min Max Avg
Power: 0 1253 204 watts
Heart Rate: 73 189 158 bpm
Cadence: 36 222 93 rpm
Speed: 3.9 54.5 29.7 kph

Worth noting: did a couple short sprints, and nearly topped my 1sec and 5sec PB's!! I have no idea why my legs are still able to turn over this kind of wattage, but they're able to pull it off for some reason...i'm not gonna complain! ;)

Sat - OBB Ride

Bit of an odd day, it was pretty dry, so took out the Ridley on a group ride for the first time. Lots of peeps from the Burnside group turned out, kinda odd. I rode with many of them out to Sidney, a few good efforts in there. They didn't want to wait for the rest of the groups to turn up, so left..i opted to stay. Formed a 'firm' group to ride with, and continued on.

Oddly, when we got around the airport, we caught the BSiders, and there had been a crash.. Turns out Anatolli dislocated a hip...ouch..hope he heals up quick.

Our group continued on, and we were then in the 'front', so the sprint was our..haha.. Did a fair bit of work along W. Saanich to try and break things up a bit, and on Interurban...solo'd for a bit, as did Mike Elkink, although Scotty shut him down just before Camosun. Group was together for the sprint..

There were a couple peeps in front of me, leading the charge, i felt them slowing down as we hit the hill, so i swung out wide, got out of the saddle for a few pedal strokes to jam up the speed, and sat to get up the hill..crested the top, no one near me, so got out of the saddle and continued to huck it..odd being out there alone!! Line was closing, but then Mike and Scotty flew by w/15m to go...no was i was going to be able to pick up any more speed...bleh.... '3rd'.

Apparently i split away and launched pretty quickly..but couldn't hold those two smaller guys off, who have much favorable power-to-weight ratios going up that hill... Worth noting that i held 900+w pretty steady, for nearly 20 seconds...so i did *something*! haha

Turns out my 3rd was really 6th tho, as there was another small group that had taken off ahead of the BSiders before their crash. D'oh.

Entire workout (180 watts):
Duration: 3:08:52 (3:28:37)
Work: 2016 kJ
TSS: 242.4 (intensity factor 0.882)
Norm Power: 229
VI: 1.28
Distance: 98.904 km
          Min Max Avg
Power: 0 1086 180 watts
Heart Rate: 79 190 147 bpm
Speed: 0 63.5 31.6 kph

Cadence magnet got bumped at start, so no readings. Peak hour NP was 253w, about normal.. I did a fair bit of work in our group.

Sunday - Hilly Ride w/Kevin

Managed to catch him before he headed out! Was supposed to go for a MTB ride, but it didn't materialize.. Kevin wanted to do the Up'n'Over (Ross-Durrance) so we headed out towards Saanich. Felt a hilly ride was appropriate if skipping the usual MTB ride. ;)

Roads were dryish, so took out the Ridley again. =)

Fun to do the U'n'O, it's been a long time since i last rode it, and it seemed much shorter and easier...how odd. Kevin started with a pretty firm pace, so i just stuck to his wheel...but as we were getting to the top his lack of time on the bike was oozing out, and i found myself powering away...unexpected, but it will likely be one of the few times this occurs!

Love that section tho, beautiful road and nicely enclosed in the forest. =)

Ripped back into town along Millstream and back on the Goose near Colwood (it's paved out there now, surprisingly!) Rode back in and around the water. Great day, and fun to spend it with Kevin.

Entire workout (194 watts):
Duration: 2:32:43 (2:46:41)
Work: 1772 kJ
TSS: 211.1 (intensity factor 0.913)
Norm Power: 237
VI: 1.22
Distance: 71.458 km
          Min Max Avg
Power: 0 1191 194 watts
Heart Rate: 85 184 144 bpm
Cadence: 23 136 87 rpm
Speed: 3.7 52.9 28.2 kph

Interesting to note that my Peak 60min Normalized Power was 265w, which is actually higher than what i've got for my 1hr Threshold... I've suspected it's gone up, and of course Normalized Power isn't a perfect calculation...but i'm going to bump it from 260w to 265w...i think that's a safe bet.

Monday (Jan 18) - Climb

Rough night at the climbing gym...pretty knackered from the riding...hands just hadn't recovered...made the most of it, 2hrs out...

Tuesday - Ride w/35m Tempo with Chad

Gotta keep bumping my Tempo workouts up! Today Chad joined me. He pedalled on ahead to do his own workout, which was nice as i had a carrot in front of me to chase. We also rode up Mt Doug - i've been curious to see how much of it had been repaved...the descent is much improved, but near the bottom is still like a battlefield, having to dodge numerous potholes.

Solid effort today, managed over 34:56:

Ave Wts: 264
Ave HR: 167
Ave Cad: 72
Ave Spd: 35.9kph

Happy with that! It's such a weird workout, pedalling at 70-75rpm..legs get maxed out, but i'm hardly breathing any heavier despite the bigger watts.. It's funny because as i'm going, it looks like i'm in the 280-300w range a lot, but when you get it home and download it, it's another story.. Still, i'm holding 10w more over 35mins that i could last year in late Feb. That's pretty solid.

It was such a nice day, there was a steady breeze, but it felt WARM. 13C out, had leg warmers on, but just arm warmers, a jersey and vest. Very unusual for this time of the year.

Legs feel shot right now...mission accomplished!

Entire workout (211 watts):
Duration: 2:47:49 (2:57:50)
Work: 2109 kJ
TSS: 218.1 (intensity factor 0.886)
Norm Power: 230
VI: 1.09
Distance: 83.138 km
          Min Max Avg
Power: 0 683 211 watts
Heart Rate: 81 176 151 bpm
Cadence: 32 122 82 rpm
Speed: 0 63.2 29.9 kph

That's a pretty long ride for me for a weekday! As i was riding home along the water, i actually felt like extending my ride...very unusual.. After 2hrs, i'm usually itching to get off the bike. I'm insanely happy with my Ridley Noah! It's really something else to ride. =)

So, that's four rides in five days...TSS is getting up there - hopefully i can sustain this, and when it comes to doing even harder workouts, i can maintain the through the summer...

Tomorrow, prolly a rest day. Thursday will be another Tempo session, maybe 40mins. Climb Fri, OBB Sat, and hopefully MTB on Sunday. Yip!

Have a great week! =)


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    Dave Shishkoff
    aka Dave Noisy
    Victoria, BC

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