I'm back!

7 months since my last post????!!! What the?! How time flies.

Good progress over last 6 months, but I want more! After 2 week break in canada, and the purchase of Joe Friel's training bible (buy it!!!) I've revised my training regime and programming style. Gotta ease into it though after a break!

Also testing some months ago revealed a Vo2max of 57.5 (probably higher now)and a LT of 183bpm occuring unusually at 70% VO2max.

Today's workout was a 2hr ride in Zone 2 (152-163bpm) into Southbank and back. 51.5km covered, avg HR 158.5, avg speed 25.5km/h,1hr36min in zone (3min above and 21min below), 1700calories burn at 40-45% fat.

That'll help me lose 5kg by xmas.

Research and training

After yesterday's rude, yet fun, awakening to my lack of brute power on the bike, I did some research on crit races. As you can see in the image, a typical crit race has power spikes (measured in watts on a power meter fixed to the bike) where the rider (me) is pushing way above limits they could hold for more than 20-30secs. So basically it's true, all-out, full-gas interval training. The research suggests the guys that win spend a greater % of race time at 0 watts (not pedalling) so they're fresher for these power spikes.

Training tonight was designed to boost my power for the 2 slight uphill sections of the Murrarie course where I found it hard to keep up. My race had at least 20 laps, so my training now has to replicate the 40 (20 x 2) power spikes. So I found a hill near my house and did 5 sets of 10sec sprints with 30 secs recovery.

I still covered 21.2km, but there's no way I can replicate the intensity of a race at the moment, so my avg speed was way down.

Total time: 57mins, avg HR 158, 784calories, 35% from fat
Set 1: 79-88% HR MAX
Set 2: 86% max
Set 3: 79-91% max
Set 4: 83-93% max
Set 5: 86-92% max

First race

Okay so saturday was my first criterium race at Murrarie. To be honest I was nervous: I've never done this sort of race before as I'm more suited to long endurance efforts or time trials from my triathlon background, but my training has been quite specific to crits lately so I was relatively confident, especially when they put me in c grade for my first race, and there were some old buggers in the group. But boy could they pull!!!!!!!!!!!!
The race was for 40mins + 3 laps, with sprint prize half way at 20mins.

The pace was quick, real quick, and I just wasn't used to that type of racing. My heartrate was in the 190's, and I thought I was gonna die. so tactically I had to learn to hold back in the group to recover, which I did. Nevertheless, the last lap came around and I stuffed up tactically! I was in 2nd place, so doing all the pulling for the group, and when the first slight uphill hit the fresher blokes zoomed past and I got dropped off the back!!! I managed to pull back the gap and not finish last, but it was a painful and rude awakening. I've got some work to do.

But it was fun, and awesome training. We covered 31.1km in approx 46mins, so our average speed was 37.2km/hr, but we hit 48km/hr.

For that time period I was below my lactate/anaerobic threshold for only 6mins, and above for 42!!!!!!! So it burnt. My avg HR was 187, but I hit my max of 199 at least once. I burnt 899calories!!!!!!

Threshold training

After a series of lactate threshold work, I didn't really feel I was improving in terms of speed etc. Using Karvonen Heart rate reserve method instead of %Max Heart Rate method, my 85% threshold is now 178 instead of 168. This should see me working much harder.

If you're interested in working out your training zones, let me know.

Yesterday did 3 x 10min steady state threshold repeats @ 178bpm with 5mins rest between (only had an hour or so to workout). Real tough workout and I think I overgeared a bit, should focus on spinning higher cadence with slightly less load. So may have counted as a climbing workout. Totals: Avg HR 155 @ 78%max/70% Vo2max, 927calories @40% fat =40g fat burnt.

10km run

Gotta start building the k's up for the Gold Coast half, so last night, 10km run @ relaxed 6min/km pace. 1hr duration with average heart rate 167bpm = just over 75% Vo2max. 887 calories burnt, 35% fat, 35g body fat burnt. That should have burnt off the couple donuts I had. oops!!!

Strength and Conditioning

Bloody hard session yesterday with Fran.
Started with 60kg squats x 12+ 3 pause reps, supersetted with 8 wide grip chinup, then 8 x narrow grip chin ups.
Repeated, but with 80kg for squats. ouch!!!!!!!!!!!!
15 x jump squats
2 x 15 swissball hamstring curls, burning.
5 x 22.5kg DB chest flyes, into 8 x 22.5 DB chest press, supersetted with 22.5kg reverse lunges x 12
Repeated.
I felt sick.

Recovery ride

Easy recovery ride today on spin bike. 30 mins at 60% Vo2max = avg 142bpm. 342 calories, 50% from fat.

Performance training tip

If you're seeking fat loss from your endurance and aerobic training, try this easy tip. According to dieticians from the Brisbane Lions, consuming either 2 cans of V, or 2 No-Doz tablets before an aerobic workout has had considerable effects in terms of fat loss. There are many theories as to why this may work, but studies have shown that consuming caffeine 30 minutes to an hour before workouts results in longer endurance, faster times, less exertion, less fatigue, and more rapid recovery. Furthermore, to a nerve cell, caffeine looks like adenosine, which is an amino acid within the body. This then keeps cyclic AMP active rather than being broken down which maintains the body’s energy supply.

Give it a go! But keep in mind that caffeine is a diuretic so it causes dehydration. Make sure you drink before, during, and after your session. 150-200ml per 15-20mins is recommended.

A wet ride

Yep, in yesterday's dismal weather I went for a long ride. 114km's covered from home at Forest Lake up Mt Coot-tha, then out to Cleveland, then back home via Burbank/Mt Gravatt/Archerfield. Conditions were real slow with the rain and tough headwinds, so my avg speed was down to 26.7km/h. Rode to Mt Coot-tha in 49min26sec, avg HR 157 @ 70%Vo2Max.
Up the mountain fully was 11min, with avg HR 194bpm so I was pushing really hard and felt sick as I was pushing my max of 199 for a substantial part of that. But I took 20secs off my best time as part of my own partial time trial section going up.
Out to Cleveland and home from there took 3h30min with an avg HR of 162bpm @ just under 75% V02max.

All up burnt 3892 calories at 35% from fat = 150g body fat burnt.

With that consistent intensity, plus the 42mins I spend well above my lactate threshold, I'll need a couple days of recovery rides/runs at very low pace and at 60-65%, so around 143-150bpm. This will not induce a training load but will stimulate a speedy active recovery.

Recovery run

Well it wednesday morning, and I awoke to a very sore set of hamstrings and glutes. Was planning a long run this morning (about 10-12k's) but as I set foot out the door and broke into a jog, the legs just didn't feel good. So I decided sanity was the best option and stuck to a 5.6km 'recover' run. I deliberately chose the hilliest circuit I could so my run would be done at low speed but would spike my HR uphill. At 6min/km speed, downhills were easy with my HR about 155bpm = 75%max. Up hills I let it rise to 180-190bpm so about 90-95%max. Not an all out session, but more of a forced interval hill repeat type workout. After 32mins, avg HR 171bpm @ 86%max, 503calories burnt @ 30% fat, so about 15g body fat burnt.

I'm starting to see the benefits, and with some advice from a nutritionist and dietician I've made some changes to my diet, my weight is consistently around 75kg at the moment. So hopefully I'll reach 70-72 with about 10-12% body fat in time for the Gold Coast half marathon and 100km MTB Epic.

Training since last week

Wassup y'all? Man I'm getting bad at keeping you guys updated on my training. Now I have to sit down and remember my training since last week.

Pretty sure since last week's soggy run I started to feel a bit crook again, so I got Fran to take it easy on me during my strength and conditioning session, so we focussed on upper body strength integrated with core.

The remainder of the week was 45min-1.5hr recovery rides. I'm pretty lucky that the Matilda's (Australian female soccer team) came to the gym for a session so I got to shoot the breeze with them in the bike room, and chatting to them about their upcoming qualifying games and training regime.

I decided to skip racing last saturday due to 'inclement' weather, but still went for a 60-odd-k's with Paul from Forest Lake to Toowong for a coffee.

Rested Sunday, but Monday hit the Murrarie criterium circuit hard with a full 'dress-rehearsal' for this weekend. 45mins at lactate threshold + 3 laps flat out. Felt sick at the end. Unfortunately, I forgot my bike computer so no avg speed data etc.

Tuesday was another session with Fran. We designed the following whole-body integrated with core workout. Try this:
Bosu squats with 15kg dumbells
Superset with 15kg DB lunge balance complex (front, side, rear, repeat x 4) each side
Triset: single legged squat with row (low pulley, single leg squat, straighten, then opposite arm pull) x 12-15each side
Repeat

Bench Press: 50kg, 5 x wide, 5 x normal, 5 x close grip
Superset: 20 chest taps + 4 pushups
Triset: 17.5kg DB Romanian deadlift, slow, 3secs down-pause-3secs up
Repeat

Welcome Back!

Hey all. Well it's been a while since my last posting and I haven't kept you all updated on up to date training techniques (you can all use) that I'm using to get leaner and fitter. Since late January, I've let my training become a little more varied as I'm trying to build some upper body strength to get back into swimming. Also, I've let my cycling volume (120km's+ per week) stabilise and I'm now focussing on increasing intensity. My next immediate goal is to start racing for the Ffast Cycling Club at Murrarie, with the hope of beating some of the team boys and getting a spot on one of the sponsored teams such as Virgin Blue etc. So preparations recently have been on speed work and working alternately over and under my lactate threshold to improve my lactate threshold and power/speed. But the last couple weeks saw my intensity drop as fatigue started to set in. Probably a combo of coming down with a cold and overtraining, but either way I've had enough rest and also focussed on 'recovery' rides and now I'm back into it.

As mentioned in previous posts, I've got the Gold Coast half to get ready for, so I've been running a bit lately too. Yesterday was an easy 6k's to clear the lungs after some rest, and tonight was a brisk 9km's. Definitely completed it more comfortably than before and was definitely able to run a lot harder, but my avg HR of 92% @ 183bpm was quite high which annoyed me. Makes me wonder where my speed is capped at the moment. But done in 50min25sec, which by memory is a good 4mins faster than I've done it before. So there's a plus I guess. Still heaps of work to do obviously on building the k's and speed! Totals: 908cals burnt, 20% from fat = 20g body fat burnt. Geez I need it.

Stepping up the running

Okay, so now it's time to focus just a little bit more on my running. If I'm gonna do the Gold Coast half, I gotta start now. So after a few days rest and engorging myself on, well let's be honest, junk food, I had to do a pretty high intensity session. So a lactate threshold run it was on the treadmill. Until now speed while running hasn't mattered that much to me, but I'm recording it pretty carefully now. So I found a speed on the treadmill that pushed my HR to the lower-to-mid 180's and set about cruising at that speed for as long as possible to improve my threshold and hopefully speed in the future.
Data: speed=11.5-12km/hr (5min k's), held that for 6km's/30min, avg HR 180, max 192, 679 calories, 20%fat = 15g body fat burnt.
Not my usual fluency or physiological response to that speed, but I'm probably still recovering. We'll see how it goes. But I gotta start somewhere.

Nearly a disaster

Thought I'd just include a photo of my unclinched tyre. If this had come off doing 80km/hr, it would have been very interesting.

Sent from my Nokia phone

The Challenge

Okay, for those of you who I haven't spoken to, here's how the ride went. Firstly, there were some mechanical issues. My HR monitor (brand new and built into my bike speedo) was playing silly buggers. One minute I was at 104bpm then 214bpm then 156bpm etc etc etc, so no data for me. Then the actual computer mount came loose and I had to borrow a screwdriver from the water truck driver at the first refreshment station to tighten it. Then my sensor wasn't 'sensing' the magnet on my front wheel, so I leant down to adjust it and the magnet ripped a whole in my finger. So a nervous start!!!!
But once we were out of suburban Adelaide and deep into the hills I started to have fun. The recon ride I did at Christmas and all the other trainig time served me well, and this time the 50km's through the hills went well and I managed to overtake a lot of people, especially throught the 1km King of the Mountain climb into Lenswood. Then it was a bit of up and down through Woodside and Mt Barker and it was downhill from there. Felt good at this point and managed to latch onto a group and hit 82km/h down one stretch, and I wasn't pedalling!!! But I think I used my front brakes too much as my rim heated and the tyre came unclinched and I heard a pop. I pulled over expecting a puncture but there was nothing wrong. So relived I kept going but by now my group had long gone.

Soon after I latched onto another group (see video) and we maintained a pretty steady 40+km/hr pace fo 30km's or so through crosswinds (you can hear it into the video), and I started to think I might crack the century (100mile/160km) in under 5 hours. But as we turned into a headwind nearing Milang, they began to cook me, and on one uphill I got dropped. Bugger! I'd bonked and there was still 30km's left.

I skulled a coke at Milang and pushed through the 60-80km/hr headwind (serious! there were tumbleweeds blowing across the road faster than me!!!!) for 20km's that was even Lance Armstrong'd downfall during his breakaway just a couple hours later - I'm glad we've got something in common. ha ha! That was tough and my arse was really hurting by then too, so I was a bit miserable.

By soon I saw the drink station 9km's from the end, and it was on. Just a few little hills, nothing to worry about, and I hit the home straight with an awesome tailwind and crossed the line doing nearly 50. Finished in 5h12mins for 160km's, so I was pretty happy with that.

Sub 6hours was my main goal, with 5h30min a realistic target, but I didn't expect to go that quick. If only for that headwind I would have broken the magical sub-5-hour mark. Oh well. Next year ay?

Anyway, big thanks to Mum, Dad and Abby for their en route support with food and water and coke and encouragement. Thanks to Fran for thrashing me around the gym to get ready for it. Thanks to Paul and James for the MTB rides that proved invaluable. And thanks to Lozza for the runs that kept me in shape when there wasn't enough time to go biking.

Next goal: criterium cycling and starting increasing the k's running and in the pool.

Check out my tan lines

Ok, so to be honest, I was hoping to be a lot visibly leaner, especially through the abs, after all this training. But mind you, this isn't the best shape I've been in recently, with the last four days being very low volume and the extra carb intake for loading. However, compared to my before photo I can see my quads (thighs) are visibly bigger and defined. I have lost about 2kg of fat, but I've put on over a kilo of leg muscle, so the scales are showing only a kilo of weight. But I'm happy with my progress in only the last seven weeks. I'm fitter, smaller (some say I'm getting weeny), stronger, a bit lighter, and what used to kill me is now a breeze. I hope I've shown you that with some hard work, and even xmas eating, goals are still achievable.
Tomorrow is the moment of truth.

Sent from my Nokia phone

Lactate pyramid workout

Monday arvo, last chance cycle before 3 days rest.
Spinning bike:
10min warm up
3 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
2 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
1 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
2 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
3 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery

What tha hell

After sub 3 hour century ride, did 6-7km run to shops with Lozza (hey we had to return some DVD's). Legs felt real heavy, not my normal fluency. But HR still low. Avg 164bpm, 530 calories burnt, 40min30sec.

'Cruisin the Cane'

Sunday morning bright and early at 6am, hit the road for a 100km charity ride. Started at Woongoolba/Jacobs Well and through the cane field, down along M1 service rd and into HarbourTown at Biggera Waters. Good head wind heading down, and couple youngsters setting pace. Good draft so easy as.
Totals out leg: 1hr25min, avg HR 147 @ 75%Vo2max, max 179 = 91%max, 1076 cals @ 45% fat, 54g body fat burnt.

Heading back into headwind, bugger!!!!!!! Managed to lose the two youngsters setting the early pace, probably burnt themselves out. Last 10-15km's into stiff headwind, broke away with couple of older fella's, but real fit. One a master's champion and the other on a single speed!!! Anyway hard work back in, sat on lactate threshold.
Totals in leg: 1hr 33min, avg HR 161 @ 82%max, max HR 189 @ 96%max, 1383 calories, 35% from fat, 54g body fat burnt.

My first sub-3hour century ride so real happy.

Saturday MTB

After Thursday's workout my legs are still sore!!!!! So the MTB ride today was never gonna be epic, especially with the "Cruise the Cane" 100km charity ride tomorrow. Nevertheless, Jimmy and Paul and I hit Gap Creek, and ended up doing more 'skills' work than hardcore fitness work (see video). Sorry I nearly hit ya Jimmy. Managed to do this section of Pipeline for the first time ever after a couple attempts. But next time I'll hit it hard and confident.

Totals: approx 20km covered (my computer needs calibrating), 1h38min true ride time, 2h47min on HR monitor, avg HR 133 (slack) @68% max, max HR 186 (quite low actually), 1726calories, 45% fat = 86g body fat burnt.

Couple days hard training

Wednesday: 40mins electronic bike spinning. 3 x 3-5mins @ just under lactate threshold. Kept HR low-mid 170's @ 280-300 watts. Felt quite easy. 30min of plyometrics including bench jumps, depth jumps, single legged jump lunges, ski jumps, power cleans, stiff-legged deadlifts and explosive leg extensions.

Thursday: session with Fran. 40, 60 & 80kg sumo squats + 50rep drop set (80, 60, 20), 20-22.5kg reverse lunges, step lunge-rows, swissball hammy curls and core work.

I'm a bit buggered today.

Sent from my Nokia phone

Monday Volume Ride

This Monday last real chance to get some long k's into the legs for the TDU, as I will need to start tapering after next week end's 100km charity ride to the Gold Coast. Planned for 130+ k's but sunburn from weekend meant couldn't ride during the heat of the day. Saved the ride for dusk/night time. At 5pm hit the road from home to and up Mt Coot-tha, then out to Cleveland. Hoped to come home via Mt Coot-tha and city but red lights on Cleveland rd (bloody things) made it slow going. Had to head from Cleveland to home via Ipswich rd Annerley. In all 115km's still covered. Felt real strong and along some of the straight stretches heading home would have held avg speed in high 30's - low 40's km/h. Totals: 4h33min ridetime incl. red lights, avg HR 155bpm (75%max), max HR 189bpm (92%max), 3432 calories burnt, 45% from fat = 171g body fat burnt. Losing weight steadily so should be sub 76kg by event. Very pleased with progress as %fat is increasing indicating higher lactate threshold. Can go faster!!!!!!!!!!!

MTB

Pauly and I headed out for a mtb ride Gap Creek. Saw some kid with a dislocated shoulder throwing up. Paul wanted to take a photo but I said no- I believe Paul's words were 'that's the coolest thing I've seen in ages'. Anyway, 30km covered, Avg speed 12km/hr, 2hrs 27min ride time, Avg HR 145, max HR 185, 2280 calories burnt, 45% from fat, 114g fat burnt. Quite high % fat indicating lactate threshold is increasing.

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TDU prep

Thursday: 1hr spin bike with 2 x 20min climbs in and out of saddle. Forgot HR monitor so no data.
7km run around Forest Lake @ approx. 70% VO2max. Felt easy as @ 6min k's (Lozza struggling with sore legs). Totals: 43mins, Avg HR 164bpm, max 180, 591 calories, 40% from fat = 105g body fat burnt.

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X-training

Tuesday: 6 x 3min treadmill intervals with 3 mins walking rest between. Efforts @ 13.5 - 15km/hr. Ascending with each effort.
Wednesday: weights training. 3 x 10-12 reps full deep squats @ 50-60kg & 50kg sumo deadlift for leg strength, 2 x 10-12 weighted step ups with 10-12.5kg dumbells for glute power. 100 rep plank row and push up superset with some pulldowns and upright row for shoulder and core stability. 2 x 10-12 back extensions for hammy balance and lower back strength.

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A muddy sunday mtb ride

A good few hours on the mtb today at Daisy Hill. Good tracks except for the puddle I managed to fall into. 30km covered in about 2hrs of actual ride time. If only James would stop taking breaks. Ha ha. Avg speed 14.5km/hr, Avg HR 144, 1851 calories, 50% fat, 100g body fat burnt. Cheers for the lift Paul.

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Recovery run.

Easy 4.8km run this evening to recover for Tomorrow's mountain biking. Legs sore after cramps yesterday. Legs real heavy and breathing a bit harder, but felt alright. 21mins, avg HR 166bpm, max HR 186, calories 311, 35% fat, 10g body fat burnt. Bring on salmon for dinner.

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Mt Nebo ride - I'm buggered

Ride from Forest Lake to and up Mt Coot-tha then onto Mt Nebo to prepare for hilly stage at Tour Down Under. Mt Coot-tha climb was fine and took 10mins from Planetarium to top intersection near lookout. Then it was onto Nebo. I've done this before but not with 30-35k's already in the legs. Climb was one of those infuriating "two-steps-up-one-step-down" with steep ascents followed by shorter descents to lose most of the height just achieved. Up top in about 1hr (18km), then turn around but the descent was harder than anticipated. I realised all those downhill sections on the way up were now gonna be uphill sections on way down. D'oh!!
Suffering low energy and sugar flat by the time hit bottom so stopped off for a couple of coke's and pastry at McDonalds. Then homeward bound, when the cramps started to come and go and set into my inner thighs. Absolute agony and any uphill on the way home caused the cramps to get worse. Made it home though absolutely stuffed. Ride expected to be about 115km. Totals: 4h51mins, max HR 195, avg HR 156 = 76%max, 3496 calories burnt, 40% energy from fat = 155g body fat burnt. Cycle computer (suspect needs calibrating): 124.72km, avg speed 25.6km/h. Good prep for TDU!!!!!