Riding around

[bob_summers]

Solid effort Al, you're up to 2nd in the vf bikejournal as well!
For some reason I always imagine SOK stands for son of Kong, not sure why!

[Alistar]

nothing like one's ego to ensure you get a good effort in, eh?! Which High-5 did you try?

Ha! I was wearing my vegan cyclists top at the time so had to put on a bit of a show
Just got one of those H5 zero tab thingies to try. Berry flavoured. Good for hydration.

Cheers Bob. Yeah I think perhaps the other guy just hasn't got around to entering his. I didn't ride much at all last week.

Too much pissing around with HR's and easy rides so did a few efforts up the hills to work and back. Hopefully to gain a bit of strength, as I really need to handle at least a bit of intensity. Legs still a bit fatigued from Sunday so not sure if I'd gain much from it. (Moderate Sou West today)
On way home went practicallly as fast as poss up the first steep bit of Dyers. Held close to 17kph until the top( 1:45) but then had to have a breather. Headwind most of the way, and struggled up to the top of Son Of Kong, but even so still a slow time considering the effort I put in. Definitely won't be able to handle the intensity of Le Race, where I want to be, in this condition. Oh well...
Had fun on the 5 to 7percent climbs at a high cadence which seems faster/easier for me than bigger gears? But when it gets closer to 9/10+percent I struggle to keep up the speed I can get out of the saddle. Perhaps just need to practise more and get used to it.

14:33 Dyers
59:15 there
18:37 Dyers (very average time at my perceived effort)
57:14 home
Last hill 3:36

1hr56:29 51.33km 26.44Av 67.6Max
15 30 45 145A 180M

[Alistar]

Tired today but needed some intervals. Just went and started at bottom of Gebbies and finished at top of Summit Rd before heading down to the Sign of the Kiwi and home. Quite cool. Needed my polyprop.

HR well down. Between the 2 extremes is where I want it. Anyway keeping above 85percent was pretty hard due to my HR prob unable to reach max, even if I wanted it to. Southerly HW to top of gebbs so slow going to the base at least. Tried to keep above 18kph in my saddle up the 1st hill/rise(10percent) in a low gear but failed as I lack the power in my quads to keep over the gear I think.

Extended my interval to top of Gebbs to 5:40.
Quite intersting how in my 2 intervals up the bastard, even though I had a total of six minutes recovering and turning the pedals at 7/8kph, I still got to the top faster than in my steady efforts of late, or in 17:30.
Bit more difficult keeping the HR up on the undulations on the Summit Rd but managed it. On my last intervals couldn't reach the HR target so flagged it after 4minutes which worked out well anyway. Too steep after there.

5:40(85/90) 5min 6:29 5mins 4min( @ 75/80)
Bastard 17:29 with 6min rest

Last hill 4:30(140 to 150bpms. took nearly 2mins for HR to hit 145 ).
Lost 1.3kgs water

1hr36:11 39.88km 24.8 Av 70.1M
46 24 24 136A 175M

[bob_summers]

Le Race must be soon, are you going to taper down for it? With your HR being a bit random, it could be you're due a 'trough' in your training intensity...

[Alistar]

No time for that Bob. It'll be full noise(well slightly loud anyway ) until end of next week(Le Race is on 31st) Sink or swim. Just have to make sure i don't destroy the muscles like while training for last Le Race. Will taper in the last week. That cold threw my training a bit, as HR before then was tracking well. But since then, as you can see, has been swinging all over the place. Think I should be alright by next week if I adapt to the intensity.

Damn! have to go shopping for kids b' day presents tomorrow so can't get out of going along. Hopefully I'll be able to fit in a reccy of the LR course in one day this WE. Partners got a duathlon on Sunday so not sure if I'll have enough time then either. Course is a bit hard to have a hitout much closer than 2 weeks out as I've found in the past.

Just went for a recovery ride today. Just as I turned off my drive I saw, said hello to the ex jr World Champion roadcyclist on otherside of road( no one's ever on the otherside of the road when I head out! ), who is one of the top riders in the country, but never quite made it overseas. Bit of a local star anyway. I read he was moving to ChCh but didn't know he's already here, so that was a surprise. Would have been a bit embarrasing tootling around the flat of Teddington at a HR of 110 as they came past me. But luckily they obviously kept going to Port Levy and back for a bit of a hill session, as I was nearly home speeding down a hill before seeing them again.

HR on the floor today. Strong NEaster. Just spun the legs up and down the Teddington st. Hitting about 34kph with the tailwind and 23kph into it. New Vredestein tyres feel good but just read the colour increases the crr! Not the fastest tyres anyway so doubt it'll make much difference
Last hill 4:57 (mostly 130 to 140bpms)

40.78 1hr32 26.6Av 68.9Max
79 3 0 115A 144M

[bob_summers]

hah, strange about the tyre colours - I remember some skateboard wheels were faster in certain colours (black were usually slowest!). End of line Pro3's are on offer everywhere at the moment, but only in the weird colours.. might pick some up for next winter.

Nice rubbing shoulders with the glitterati! One of our local lads Patxi Vila was with Hoogerland in a late break, in Milan San Remo today. Last time I saw him, he won a local MTB marathon (finished about an hour before I did!)

[Alistar]

Yeah pretty astounding to see what they can do at a local level, and then seeing them mixing it up with the big names in the protour just shows the level they're all at. You can only get those races live streamed off internet here, although some can pick up one of the Aussie sport satelite channels. But always at a ridiculous hour for us.
Our local guy would have been gutted that Cancellara(teammate) couldn't quite pull it off, but have no idea how he himself went in support of Cancellara and sprinter Bennati? Oh well he did finish I suppose, and got some good race training in, that he can bank.

Day started off quite cold, but then warmed up and was scorching( esp when none off us are used to summer weather!). Beautifull day though. Partner had a good race at her "real womans" Duathlon and got a pb, about 4mins faster than last time.
After that I biked off and got my Van and drove close to the square. Was the last day ChCh people got access to the square( we had 2 weekends/4 days) and the Cathedral before it gets demo'd. Quite an icon of the city, and its centrepoint due to its familiarity. Basically its on every single ChCh postcard, or every Sth Island tourism advertisement etc. So weird and quite sad its coming down. If there's any building ChCh people would want saved its that one. Gone

Really strange walking through a city you hardly recognise. Actually if it wasn't for street signs wouldn't have known where I was at times. There's all these holes were building used to be. Skyline is dominated by huge demolition cranes, and centre streets once a hive of activity, are now empty, devoid of any life, weeds growing up through holes in the concrete. Looks like a ghost town. Hard to get ones head around. A lot of the debri/damage has been cleared and sanitised so doesn't neccesarily look that impressive, unless you can remember how it used to be. So was good be one of the last to see it as it was, and to say goodbye.

After that drove out to Little River and did the Le Race last half. Not really that accurate as a training tool as it would be better to start at Akaroa, get fatigued 1st over five tough climbs( 1 big) and then do it. Was doing that seated spinning high revs thing as much as possible as my legs have been "lactic aciding" up too much in past yrs getting off the saddle in the 19/21 at too low a cadence. Some of the bigger/muscular guys seem to be able to do that all day but I can't.
Seemed to be able to keep up a pretty good speed but those gradients, and constant pitch changes, were a real shock to my muscles/system. Tootling around the local Port hills just don't quite cut it! New tyres are so much more comfortable/smooth and nicer to ride than the GP4s's but seem a bit slower. Might just have to wear them in a bit. They had great grip and feel a good allround tyre. So pretty pleased with them even though I should have probably gone with something faster .

My legs were pretty fried by the time I got to Akaroa after 1.5hrs which was a bit of a worry but I was hitting it really hard, so to be expected considering the terrain I've been training on. Got from Hilltop to top of Longbay Rd in just under and hr which was my goal and tells me I'm not far off. Had to stop halfway down LB rd as my magnet had come loose on descent and wasn't reading. Few strokes on the pedals and I was back to over 70kph, but lost a bit of momentum going into the nasty corners. So didn't get the opportunity to test my nerve.
Tried the caffeine H5 today which was ok, made me feel alright but didn't make me go any faster. Needed more carb's for the ride as I only took a banana.
Wasn't too bad for the rest of it and didn't go under 10kph even tho I got close a few times. But hilltop from the other side was just a grovel, and I was hurting all over. Not great wind conditions NE then SW

18.9km 29.7Av

Start climb 7:33
Hilltop top 30:00
Pigeon Bay 43:46
Little Akaloa 51:40
Top steep hill 59:10
Okains Bay1hr3:10
Le Bons bay 1hr22:10
Long B rd 1hr29:55
Akaroa 1hr37
Bottom Hilltop 2hrs8:04
Hilltop 2hrs37:30

70.18km 2hrs49:20 24.8Av 77.8Max
15 30 52 152A 178M

[Mr. Cleetus]

good session Al. If your legs felt great on it, something would have been wrong! Did you start on the caffeinated high 5 from the start?

[Alistar]

Thanks Mr C. Yeah was at racepace, so no hiding on that course. I was trying to go the speed I think I'll need on the day to not get dropped(as fast as possible!). Mainly achieved that on the climbs. However my legs were a lot fresher than they will be on the day, so doesn't mean much.

No I had my water and my banana first as didn't want to burn myself out on caffeine and crash too much at the end. Thing is, nothing makes me faster towards the end of a hard ride except good training. Made me feel better, and changed my pain perception a little which was good, but couldn't make me pedal up that last hill any faster(best time is 24mins with tailwind. So 29 is pretty hopeless even with a bit of a HW). Was craving some calories at that stage.

Actually think its good stuff. Can really see its value in ironmans and long events over 3hrs were hydration is very important, or along with some solids which I didn't have.

Health stats atm: 68.9kgs 41 resting HR(Sat). 47/48 today

[bob_summers]

Only a banana
I guess 70km is an odd distance for eating... in between needing to eat and not. I'll do it with only water, or a banana, if I'm not really pushing it. Usually eat one anyway, nearer the end to get a head start on recovery.

[Mr. Cleetus]

Actually think its good stuff. Can really see its value in ironmans and long events over 3hrs were hydration is very important, or along with some solids which I didn't have.

yeah, I think that's more what it is aimed at. I have used it for Ironman a few times in the past - gotta be careful not to OD on caffeine tho!!

[Alistar]

Yeah usually also like to have a good sportsdrink & something solid at Akaroa like a PB and jam sandwhich as its a hard 70k's at pace(just under 2000KCal).

Heart/lungs energy levels had recovered this morning which was good as I've been having trouble recovering from my Sunday ride by Tuesday. Legs were a bit sore/ leaden and not quite recovered up the steeper bits but not too bad. Expected as gave the muscles a really hard work out in WE. But HR was fine Tried to mix it up a bit up the hills with the odd sprint, but not too much as didn't want to damage the m's anymore. By hometime threw caution to the wind, and went pretty hard home up to the SOK on 1st part of race course, as need to get aquainted with the pain. Tried to maintain 16kph sitting up the 1st 500m rise and got most of the way up(bit slower than me standing due to gradient). Haven't been doing any pb hill efforts recently so not used to the intensity and pain levels/ focus needed.

Thought it must be a SouWester as was a bit of an HW up on the top half. But just was one of those bastard NE's that gets bent around by the hills sometimes. 8mins flat to SOT(akahe). Did ok on the top 4km flatter bit( intervals must be working as thats a bit of a weakness with me) and got 17:09 by the top which is pretty good wearing backpack and t shirt. Best is 16:44 commuting home.
Experimenting with spinning up hills in low gear seems to be working for me and my skinny legs. Just very easy to fall back to old habits especially on raceday which is going to be hard to fight, especially when the acid goes on. Did a few short sprints in a big gear standing too, just in case I need them. So legs a bit fried after my efforts up the 2hills after dyers.

Just as I was nearing the Wheatsheaf this Subway team guy turned towards home from Gebbies. Couldn't quite get close enough to confirm, but pretty sure it was Paul Odlin( Nat TT champ) who has just won the Oceania roadrace champs in the WE. He saw me as he turned off. Obvious he was relaxed and on an easy ride, while I was on the drops going hard out to try and gain on him into the HW. Try as I might couldn't make an impression! Up the last hill he turned around and saw me again but paid the tryhard amateur little heed, but think he sped up just a little . Got to 20secs with my cooked legs protesting and kept that to the top, but after that he slowly extended his lead. Bastard!

14:29 Dyers there
17:09 SOK home(8min to SOT)
Last hill 3min30
59:00 work
55:37 home

1hr54:37 51.3km 26.85Av 74.9Max
17 36 42 147A 179M

[Alistar]

yeah, I think that's more what it is aimed at. I have used it for Ironman a few times in the past - gotta be careful not to OD on caffeine tho!!

Ran out of good sportsdrink a couple of yrs ago in NP before going around the mountain, and bought some 1litre "double the caffeine" or something filled crap along with some crappy sachets. Don't think I've ever felt so bad at the end of a ride except for heatstroke!

[Alistar]

Oh well been feeling quite tired and just been trying to keep my head above water the last few days, so just a couple of recovery rides in the time I had. Hoping to recovery by tomorrows hard ride(hope I'm up to it!). Legs a bit shot and RHR a bit elevated.
20km 43min20 27.69Av Thurs
115A 142M

40.71km 1hr26:46 28.21Av
84 7 0 119A 154M

Last hill 4:47 @ HR of 130 to 140bpms

RHR 44 both days(3points up)

[Alistar]

RHR still a bit raised 44, so not sure how I'd go in my hard ride today. This is the same ride I killed my leg muscles on last LR a month out when trying and failing badly to get up to speed.

Didn't feel completely fresh today, but it didn't seem to hold me back except from a perception POV(felt I was going worse than I was). Straight into it from my place with not much chance to warm up, so was a bt worried about my left glute(old injury) when it started playing up. But soon came right. Huffed and puffed my way up to the Port Levy saddle, and felt like getting off halfway up, as its a tough hill going hard out. But was able to keep a good speed (12/13kph). Got to the top in a new pb time of 17:20(or was it 15?I've forgotten) so that was a morale boost Pumped the Vreds up to 100psi today(instead of 120psi last time) and they felt a lot faster up the hills.

On way back up the otherside from Port Levy was damned hard as always. So hard to keep above 10kph in that middle 1/3rd section due to the gradient. Honestly, giving it everything. Muscles straining and you're going 10.1/10.7/10.3 etc Thought I had done it, relaxed a little while changing from sittiig to standing and Oh No! 9.8kph!!But just for a second so will pretend I didn't see it Thought I might be able to go under 20mins but up the top where it flattens out to about 3percent had this stinking HW so that was that.

Passed our place at 1hr29:24, and always fun to compare yourself to when fresh doing the Gebbies/Bastard?SOK loop .
First pinchclimb had to settle for 14kph. Legs already were feeling it, so wasn't sure how they'd go up to the top of the Bastard. Bit slower up Gebbies, and the big B was a bitch with that nasty HW down the bottom, before it steepened up.
Got up in just under 18mins which is alright considering. This is where I've started flagging badly in the past so was good to find I still had the legs to smash it along the undulating Summit Rd. Had passed a few people so had to keep the pace up, just hoping I wouldn't suddenly blow and have to admit defeat. Got to the SOK and legs really were tying up by then. So just tried to keep it steady and slightly above my usual pace when fresh on the way home. No real point pushing it at that point, as wouldn't get anything out of it from a training perspective. And thought I'd save smashing it up the last hill for next week. Even if I tried wouldn't have gone very fast anyway on cooked legs.

So will be interesting next week, and I really have no idea how I'll go. Under 3hrs might be a little beyond me so think I'll go for a goal time of under 3hrs10, top 3 women(always strong on that last half and good at dishing out cycling lessons to all the blokes who've gone out too fast ). And top 15 in AG.

13:51 Purau
17:53 Kicker
35:05 Port Levy Saddle 420m (17:12)
48:40 Bottom port Levy heading back
1hr9:20 Top (20:40)
1hr29:24 Home
1hr45:50 Bottom Gebbs
1hr51:55/1hr52:01 1st cattlestop (6:05)
2hrs9:53 top Bastard 460m(18:53)
2hrs27:43 SOK
Last hill 4:35 (150 to 155bpms)

3hrs01:15 76km 25.17Av 75.6Max
10 43 45 151A 180M