Training Log Archive: GD44

Event: BMBO Event 2 - Forest of Dean, North
 

BMBO - Ruardean (North Forest of Dean)



SAF (Small Area Format)

I decided to go anti-clockwise on the blues first in the following order:

S>2: I had gone down here to test out the bike prior to the race so knew exactly where to go.
2>24: Long road section and decent climb.
24>4: Descent on gravel road and then mud track.
4>20: One minor error when I popped onto the road. I turned left instead of going straight on. Lost 40s. I remembered this from last year's event too.
20>16: Cautious due to complex network of tracks
16>14: OK
14>12: I've got 'lost' in this area before so I took it easy. Still made a minor mistake (30s) but noticed quickly. Only 5th fastest on this leg.
12>22: Up road to MTB centre and then up steep track to forest road. Remembered this from last year too.
22>8: OK. Stopped too soon so lost a little time.
8>6: Stopped at jct and thought it was too soon so carried on only to realise it was the correct track jct. Lost 1m.
6>18: Fast descent on widened mud track and then started climbing gravel road after road. Realised my mistake and then turned back and went up steep road. Lost 40s.
18>10: Another big climb on road. Only 7th fastest on this - not sure why so slow compared to others.
10>3: Two options available here but I chose to get 3 then 23 instead of other way around.
3>23: OK once onto road.
23>9: Big descent into Upper Lydbrook and got stuck behind a slow car so lost a bit of time. Then big climb to 9.
9>5: Saw CP 5 earlier so knew where it was.
5>21: Stopped a little too soon as there was another track on the ground. Lost a little time.
21>15: Decided to pick up 15 (25 pointer) then changed the map over.
15>13: Fast descent on mud track and crossed old railway line as did on the 14>12 leg but in opposite direction.
13>19: OK
19>17: In two minds whether to go for 1 (10) and then 11 (20) with likelihood of coming back early or miss 1 and go long for 17 (25) and 7 (15). Decided to roll the dice and go long as there were 10 more point available. Only just paid off.
17>7: I stopped too early on the mud track at another corner fence post and thought somebody had probably pinched it. Then realised I'd stopped too soon. Lost 40s. Only 6th fastest on this.
7>F: OMG I forgot that the Village Hall was at the top of a hill! Somebody told me later that it's the highest point in the Forest of Dean. Doh! Totally underestimated this and hence why I was just over 6 minutes late.

Less than 4 mins in 'lost' time which is not too shabby.

Far happier than my performance here last year. Intensity was higher and there were far less nav errors. This showed in the results too as I was 4th overall (10th last year) and finished ahead of Mark Morgan and Richard Haynes.

Pos	Name	Age Class	Score	Time
1st	Ifor Powell	M50	486	03:03:08
2nd	Mark Rowley	M50	486	03:03:49
3rd	Iwona Szmyd	W40	483	03:05:31
4th	Gary Davies	M40	461	03:06:02
5th	Mark Morgan	M50	447	03:02:50
6th	Nick Dallimore	M60	415	02:58:18
7th	Richard Haynes	M50	415	02:58:26
8th	Mark Ponsford	M21	400	02:51:27

I covered far more distance than last year too. I only did 46km last year. :-)

Last year's log for reference: https://ar.attackpoint.org/viewlog.jsp/user_6793/p...

Ifor and Mark had exactly the same strategy for picking up the CPs as did Mark Morgan but he was slighly slower so had to drop two. Whilst Iwona and I had different routes, 15 of the legs were the same so I could compare leg times. Conclusion is that she was faster on 8 of the 15 and 1m 53s faster over those 15 legs.

	Leg time
Leg	Gary	Iwona	Fastest	GD faster by	Iwona faster by
B24>4	03:42	03:48	Gary	00:06
B4>B20	09:32	08:52	Iwona		00:40
B20>B16	05:33	05:50	Gary	00:17
B16>B14	06:13	06:31	Gary	00:18
B14>B12	06:36	05:39	Iwona		00:57
B12>B22	12:26	12:43	Gary	00:17
B22>B08	09:08	08:47	Iwona		00:21
B08>B06	06:09	05:25	Iwona		00:44
R3>R23	02:55	03:13	Gary	00:18
R23>R9	10:29	11:52	Gary	01:23
R9>R5	08:49	08:38	Iwona		00:11
R5>R21	07:28	08:51	Gary	01:23
R21>R15	10:56	09:17	Iwona		01:39
R15>R13	07:04	06:17	Iwona		00:47
R13>R19	07:26	06:50	Iwona		00:36
	54:26	52:33		04:02	05:55
	01:53				01:53

Putting out signs and marker tape for the Craig yr Allt Winter Fell Race in the morning.

Moving time - 1:49:25 (Strava)
Elapsed time - 2:29:33

Replaced the left hand XT crank on the Whyte HT with my Ultegra Stages left crank. I took it down the street and realised it was knocking against the chainstay. So I created a spacer from a bit of pipe and put it between the Hope bearing and the crank.

I took it for a test ride around the block to see if it was OK and it appeared to be.

However when I put some duct tape on the chainstay the next day (just before MBO event), it was rubbing so I change it back.

No time for activity today as work was nuts and need to organise for tomorrow's CyA race.

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

Donner is 3x12-minute Threshold repeats which undulate between 95-99% FTP and 6-minute recoveries separate the intervals.

Donner's primary aim is to increase higher-muscular endurance, also referred to as strength endurance.

Over time, the ability to work harder without accumulating high levels of blood-lactate and muscle fatigue will improve.

These intended adaptations yield less muscle burn, higher sustainable power and an improved ability to tolerate and process excess lactate.

Try to keep your cadence in the 85-95rpm range unless you have specific cadence goals in mind.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:02	00:00:02	0.1%	0	0
1	Active Recovery	00:24:15	00:24:15	38.7%	1	133
2	Endurance	00:02:57	00:02:57	4.7%	133	184
3	Tempo	00:00:53	00:12:21	1.4%	184	213
	Sweet Spot	00:11:28		18.3%	213	230
4	Threshold	00:24:23	00:24:23	38.9%	230	257
5	VO2 Max	00:01:01	00:01:02	1.6%	257	293
	Anaerobic	00:00:01		0.0%	293	3000

Event: Street Event 4
 

SWOC Street O - Rogerstone (Tiny Rebel Brewery)

Started well but fuc**d it all up with about 20 mins to go when I decided to go further away from the finish instead of heading back. Got greedy and a little navigationally challenged.

To make it even worse it hammered it down with rain in the last 20 minutes at a temp of 5 deg C!

Came back 5 minutes late too so lost ~50 points. Probably finished low down the leaderboard and not snapping at Richard Cronin's heels where I should be. As it happens I had a very similar route choice to Richard in the first 40 minutes but I know he had bagged one 10 pointer more than I at the start.

Posn	Name	Club	Class	Points	Time Penalty	Total
1	Richard Cronin	NGOC	M21	440	0	440
2	James Clemence	SWOC	M55	420	0	420
2	Nick Dallimore	SWOC	M60	420	0	420
4	Gary Davies	SWOC	M40	450	50	400
5	Alice Lovett	MV	W35	390	0	390
6	Alice Bedwell	BOK	W55	350	0	350
7	Jeremy Parr	SWOC	M50	320	0	320
8	Eira Jepson	SWOC	W21	280	0	280
8	Corrine Lock	IND	W21	280	0	280
8	James Grant	IND	M21	280	0	280
8	David Underhill	SWOC	M21	280	0	280
12	Rich Baker	IND	M45	140	0	140

12st 4.1lb

Lower body stretches inc:
- Hamstrings 3 x 30s holds each leg
- Groin 3 x 30s hold
- Leg over knee & pull whilst on back 3 x 30s holds each side
- Hip flexor stretch 3 x 30s
- Pigeon 3 x 30s each side
Core:
- Front plank 2 x 60s
- Side plank 2 x 45s each side
Pelvic
- Single leg bridges
- Clams with band around knee
- Reverse clams with band around feet
- Sideways spider walk with band around feet
Upper body
- Pull ups 1 x 5
- Press ups 20, 10

MDC Tuesday Night Run from HQ

Craig yr Allt route recce in advance of Saturday's race.

Big crowd tonight and loads stayed for grub at Marcus's house.

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

Huffaker is 6x3-minute VO2max intervals done in 2 sets of 3 intervals where they quickly ramp up to a very high but sustainable and repeatable intensity between 110-120% FTP.

Recoveries between the intervals are 3 minutes long and the active break between sets lasts 8 minutes.

Huffaker's goals are to increase your power during short, intense efforts and to expand your aerobic capacity, i.e. the ability to utilize more oxygen more effectively.

These efforts also do a good job of stressing your intermediate muscle fibers that process both fat and sugar and therefore utilize oxygen much like your slow-twitch, endurance fibers.

When training time is very limited, deriving a high training benefit in minimal time is crucial - this is how you do it.

Use the opening intervals to determine your highest, repeatable power and then adjust the Workout Intensity on subsequent intervals appropriately.

These are not efforts to failure (not quite) but rather very demanding but repeatable efforts at high percentages of your power at VO2max.

Cadence should fall no lower than 100rpm throughout each interval but some riders may need to ride as low as 90rpm to maintain a higher level of control.

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:38:42	00:38:42	61.8%	1	133
2	Endurance	00:04:05	00:04:05	6.5%	133	184
3	Tempo	00:00:24	00:00:51	0.6%	184	213
	Sweet Spot	00:00:27		0.7%	213	230
4	Threshold	00:03:13	00:03:13	5.1%	230	257
5	VO2 Max	00:16:10	00:18:09	25.8%	257	293
	Anaerobic	00:01:59		3.2%	293	3000