Posted by Phil on Apr 20, 2009 in
Training After a week off from training it was time to hit the road again. I decided on a road run tonight as I didn’t really fancy cycling into a howling gale, (I know I’m getting soft). Anyway back to the business at hand I did the small block ride as a run which is 12.5km. Happy with the way my running is going as I didn’t stop for the whole run which is a considerable improvement for me. Whilst not a quick time for the distance I ran it was quick for me.
12.5km, 1hr 13mins 05secs, Avg 10.27km/h, 5mins 51secs/km, Heart rate Avg BPM 163, 1%in FZ, 98%in PZ, KCal 1346
Posted by Phil on Apr 13, 2009 in
Training Rode from Dads out to Waimarino Canoe centre today then went for a paddle of approx 2km, good to get out on the water again, (it has been a few years). Used some muscles that haven’t seen action for quite some time. The boat I am using for the Kaimai Classic is long and wide (read here “at least I won’t fall out”), also has a rudder which is something I haven’t had much experience with. After the paddle returned to Dads on the bike. I also decided that Tauranga would have to be possibly the worst place in NZ to cycle, the most ignorant idiots I have had the displeasure to share the road with.
19.11km, 45mins 54secs, Avg 24.9, Max 61km/h, Heartrate Avg BPM 149, 11% in HZ, 26% in FZ, 61% in PZ, KCal 880
Posted by Phil on Apr 12, 2009 in
Training Headed into town for the weekly bunch ride, had a feeling that no-one would turn up today being easter and all that and guess what it was the right feeling. Anyway seeing as I made the effort I decided that I would ride around Paradise Valley then head around the back of the lake (haha) that was a good plan until my chain parted company. Anyway got 29km in.
29.08km, 1hr 04 45secs, Avg 26.9km/h, Max 49km/h, Heartrate Avg BPM 153, 14%in HZ, 12%in FZ, 73%in PZ, KCal 1108
Posted by Phil on Apr 12, 2009 in
Training Back to the tarmac for training, finally. Felt the need for a bit of distance today so headed out for a bit of a tiki tour around Waikite and Ngakuru Valleys.
41.22km, 1hr 33mins 32secs, Avg 26.4km/h, Max 62.5km/h, Heartrate; Avg BPM 162, 1%in HZ, 5%in FZ, 94%in PZ, KCal 1701
Good ride that was throughly enjoyed, felt strong after a week of not much in the way of training.
Posted by Phil on Apr 12, 2009 in
Training 35mins on the mag trainer tonight, great to be able to train indoors as the temp outside is nothing short of frigid. Threw in a bit of variation in todays training.
16.81km, 35mins, Heart rate Avg BPM 153, 1%in HZ, 33%in FZ, 65%in PZ, KCal 586
Training consisted of the following;20mins in 6th gear @ 90 cadence 5mins in 1st gear @ 100 cadence 1min in 6th @ 100 cadence 1min in 5th @ 100 cadence 1min in 4th @ 100 cadence 1min in 3rd @ 100 cadence 1min in 2nd @ 100 cadence 5mins in 1st @ 100 cadence
Nothing like a bit of variety in training.
Posted by Phil on Apr 12, 2009 in
Training Legs felt dreadful today, found out why they are hurting so much, I put the seat up on my bike on Wednesday and didn’t align the seat properly, (it’s a learning curve). Did 20mins on the mag trainer tonight, kept heartrate below 150BPM and cycled at a cadence of 90-100.
9.09km, 20mins, Heart rate Avg BPM 142, 3%in HZ, 95%in FZ, KCal 292
Posted by Phil on Apr 5, 2009 in
Races / Events The 100k Flyer today, for those not in the know this a cycle race of 100km from Rotorua to Taupo. I set out with the goal of a sub 3hr 20mins 100km, my actual ride time was 3hrs 17mins 57secs. I stopped for a water refill at Broadlands which was a mistake in the fact that I lost the bunch I was riding with which meant that I rode most of the Broadlands section by myself drafting of the occasional person that I caught up with or the occasional person overtaking me, (not the best idea). I also stopped just before the Taupo racetrack as I thought I had further to go than I actually did and needed to GO if you get my drift. Anyway it was very hard to get going after this stop so my elapsed time is probably going to be about 3hrs 22mins.
Still happy with the ride and time, I learned some improtant lessons which I can move on from and improve on next time around.
100km, 3hrs 17mins 57secs, Avg 30.7km/h, Max 63.5km/h. Heartrate; Avg BPM 166, 2% in FZ, 98% in PZ, KCal 3778
Official Time in 3hrs 20mins 11secs http://res.championchip.co.nz/View.asp?id=1316&athID=4660
Posted by Phil on Apr 5, 2009 in
Training Who can believe that a 1/4 of the year has gone, but I digress.
Rode to work this morning, it was very cold (read frozen) early this morning so I left for work at 1000, whilst it was still cold it was at least rideable.
22.13km, 1hr 24secs, Avg 21.9km/h, Max 62km/h
Heart Rate; Avg BPM 153, 4% in HZ, 26% in FZ, 68% in PZ, KCal 1047
Had a bit of a shocking ride in the fact that I had to walk some of the hill this morning, I felt good for probably the first 1/3 of the hill but had a meltdown very soon after the 1/3 mark. I felt physically sick and had to walk it off, not pleasent. I think that it was a case of not enough fuel in the tank, i.e I ran out of stored carbs. Its a learning curve.
Anyways last ride till Sat when I am going to do the 1ook Flyer
Posted by Phil on Apr 5, 2009 in
Training Rode home from work with a specific goal of keeping my heartrate below 150 BPM. I rode a different route for some extra distance and variety also, unfortuantly I forgot to take my cycle computer to work with me so I have no distance/speed data for this ride only that data from my heartrate monitor. The idea of keeping my heartrate below 150 was to try and stay out of the Power Zone, 150 BPM is the bottom of the Power Zone.
1hr 22mins 51secs, Avg BPM 143, 6% in HZ, 77% in FZ, 17% in PZ, KCal 1232
Posted by Phil on Apr 5, 2009 in
Training Got my Mag trainer the other day so went for a ride around my small block ride then followed it with a 10min 26sec ride on the mag trainer. It is an interesting machine that is boring but gives a good constant rate workout. I sat on a cadence of 100 at a virtual speed of 30km/h which gave me a virtual distance of 5.01km. It was good in the respect that I could on spinning at a constant rate at a constant workload whilst working up a good sweat.
Road ride 12.46km, 26mins 06secs, Avg 28.6km/h, Max 53km/h. Heartrate; Avg BPM 155, 3% in HZ, 7% in FZ, 85% in PZ, KCal 711
Mag Trainer 5.01km, 10mins 26secs