Training Log Archive: GD44

https://www.trainerroad.com/career/garydavies44/ri...

Palisade is 5x9-minute intervals alternating slightly above or slightly below FTP. Each interval is a combination of 1-minute efforts at 95% FTP followed immediatly by 2-minute efforts at 105% FTP.

6 minutes of recovery fall between intervals.

Goals
Over-unders chiefly aim to develop your ability to handle changes in pace while maintaining a high level of work enhancing muscle endurance in the process.

The surges flood the muscle with metabolic byproducts bringing with them the desire to ease up, don't.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the buildup while still doing a lot of work.

These intervals can increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself.

Try to keep your cadence in the 85-95rpm range whether enduring a valley or powering through a surge.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:37:26	00:37:26	41.6%	1	124
2	Endurance	00:04:36	00:04:36	5.1%	124	171
3	Tempo	00:01:30	00:09:31	1.7%	171	198
	Sweet Spot	00:08:01		8.9%	198	214
4	Threshold	00:26:29	00:26:29	29.4%	214	239
5	VO2 Max	00:11:56	00:11:58	13.3%	239	272
	Anaerobic	00:00:02		0.0%	272	3000

Hangover from hell after being out until 0400 Saturday morning in Donna Kirby's 50th surprise birthday party in Uplands RFC, Swansea. Went back to pub after that and then to Gordon and Jill Alderdice's house for more booze.

Early start to get this planned training session in as it's Dawn and I's 15th wedding anniversary so we'll be out in the evening. On the bike at 0650.

https://www.trainerroad.com/career/garydavies44/ri...

Tallac is 3x15-minute efforts spent in the Sweet Spot (88-94% FTP) with 3-minute recoveries between intervals.

Goals
Tallac's primary aim is to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later while at the same time increasing power output & endurance at moderate intensities.

Various pedaling drills are incorporated into several intervals in order to target pedal economy and to alleviate some muscle stress with a quick, lower-force spin.

Try to keep your spin above 85rpm and follow the on-screen pedaling drills to the best of your ability.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:10:55	00:10:55	18.2%	1	124
2	Endurance	00:02:08	00:02:08	3.6%	124	171
3	Tempo	00:11:01	00:39:08	18.4%	171	198
	Sweet Spot	00:28:07		46.9%	198	214
4	Threshold	00:07:47	00:07:47	13.0%	214	239
5	VO2 Max	00:00:02	00:00:02	0.1%	239	272
	Anaerobic	00:00:00		0.0%	272	3000

Event: Street Event 3
 

Run to Haydn's house

SWOC Street O - Whitchurch (Haydn & Jan's house)

It wasn't raining when we started but it soon pissed it down with rain and I decided not to take a polypocket for my map. So my map turned to mush and started tearing making it very difficult to use. So I prioritized taking care of the map over trying to work out the most efficient route. Not bad considering.

S>27>13>30>19>15>17>4>26>2>18>11>3>16>25>29>20>21>12>24>23>F

10 pointers: 4, 2, 3 (3 = 30)
20 pointers: 13, 19, 15, 17, 18, 11, 16, 20, 12 (9 = 180)
30 pointers: 27, 26, 25, 21, 24, 23 (6 = 180)
40 pointers: 29, 30 (2 = 80)

Total score = 470

Top 10 (without handicap) below:

Posn	Name	CLASS	POINTS	TIME PENALTY	TOTAL
1	Richard Cronin	M21	490	0	490
2	Gary Davies	M40	470	0	470
3	James Clemence	M55	460	0	460
4	Matt Whipple	M21	480	-20	460
5	Mark Ponsford	M21	410	0	410
6	Nick Dallimore	M60	470	-60	410
7	Duncan Innes	M55	420	-10	410
8	George Tordoff	M40	420	-10	410
9	Mark Saunders	M55	400	0	400

Ran home from Haydn's house. Couldn't stop for grub as Dawn had made some food for me.

Run over to Nick & Clare Dallimore's house from Whitchurch with John Aggleton

MDC Tuesday Night Run - Mari Lwyd/Xmas theme

https://en.wikipedia.org/wiki/Mari_Lwyd

Big group out tonight carrying a horse's head on a stick made by Cara Cullen. Superb piece of work made from chicken mesh, bandages and plaster of paris (I think). People took it in turns to carry it from house to house.

Dallimores>Martyn Driscoll>Becky/Oliver Lamford>Keri James>Darren Shaw>Dallimores

We sang the Mari Lwyd song at each house and a Xmas Song. We were then rewarded with an assortment of mince pies, cake, whisky and/or mulled wine. Yum!

Then had a take away veg curry at the Dallimores which was delicious.

Moving Time (Strava): 1hr 26m
Elapsed Time: 1hr 56m 15s

Pull ups - 4

Lower body stretches inc pigeons

Single leg bridges
Pelvic tilts

Crab sideways walk with band - 15 each direction

Tricep cable pull downs - 2 x 15

Pull ups - 5

https://www.trainerroad.com/career/garydavies44/ri...

Carillon consists of 2 sets of 2x10-minute criss-cross intervals where the 2-minute valleys range from 88-90% FTP and the 30-second surges fall between 92-95% FTP.

Recovery between each pair of intervals is 1 minute long and the recovery between sets lasts 5 minutes.

Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.

In other words, workouts like this are all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of an event.

Additionally, you can use each short surge to target specific aspects of climbing form, time trialing, speed endurance, and aerodynamic positioning.

Aim for a cadence in the 85-95rpm range unless otherwise instructed.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:21:00	00:21:00	32.3%	1	124
2	Endurance	00:02:03	00:02:03	3.2%	124	171
3	Tempo	00:11:40	00:34:51	17.9%	171	198
	Sweet Spot	00:23:11		35.7%	198	214
4	Threshold	00:07:00	00:07:00	10.8%	214	239
5	VO2 Max	00:00:06	00:00:06	0.2%	239	272
	Anaerobic	00:00:00		0.0%	272	3000