What you missed this morning (WYMTM)

For me it way my first official indoor ergo session, the data is truncated for some reason but you get the picture.

Tomorrow I am looking forward to a recovery day. The hardest thing about it will be making sure I actually recover and not to chase down everyone on Beach rd.

Easter Training Summary - Heavy Legs Part 2

I have managed to maintain a stable weight of easter which is not a bad effort considering I have destroyed a whole bunny in single sitting. It might be explained by my following training plan:
Friday          - 60km Mordiallic return
Saturday      - 90km Stockdale loop
Friday          - 35km RAAF base/town lap
Monday       - 90km Stockdale loop
Tuesday       - 60km Mordiallic return
Wednesday  - 90km Frankston return
Thursday      - 90km Frankston return
Friday          - 60km Mordiallic return (there wasn't much left in my legs today)

That's a bit over 550km's burning approx 10,000 calories in total. The other key benefit is maintaining my cycling tan into the start of winter. The only downside is the cost of food that is required to feed me. 

The red training bike has finally been serviced after approx 15,000k's of neglect receiving a well needed new chain and cassette (it'll never be this shiny again). It feels like new and unfortunately I have no reason not to train on it now.

 

Heavy legs and looking onwards to Friday

This week has been flat out on the bike with a few decent intervals on Monday, Tuesday & Thursday smash fests with the SEMC and finally to top it off, Wednesday night racing.  Click here to see my Link to my Garmin file.

Wednesday night was one of my hardest efforts to date with my heart averaging 174 bpm at approx. 37km/h. I spent a large amount of time at the bottom of my V02 max zone ( Great document on heart rate zones ) and hopefully like everyone else, was doing it tough. But it was great to survive and hang onto the back of A grade as they rocketed past.

Friday brings rest and more importantly after work drinks. And yes, I am aware that a good Friday night session will most likely end up in Melbourne's China town  for cheap Chinese at a place that accepts large groups and slabs. Luckily on Saturday I have a gentle coffee ride planned along Beach Rd with the hope that on Sunday I will ready to race the SKCC crits in South Melbourne.

P.S. I am reading a great book that I'd recommended to any cyclist, Bike Snob NYC (Check this out). It is very dry and surprisingly right up my alley .

Saturday morning training - the 90km Stockdale Loop

 After completing numerous training laps of the RAAF base in Sale and the more recent stints on Melbourne's Beach Rd, it was good to do a completely new ride with a new group. Today I ventured out with the SEMC (Sale Early Morning Crew) on the 7am ride leaving Sale through to Stockdale, stopping for a coffee at Stratford before rolling back into Sale.

As the Wellington Cycling club has its criterium championships on Sunday, I was told the pace was more subdued than normal. The key sections of the ride are Sale to Chins bridge (friendly), onwards to Munro and Banana Hill ( faster), downhill back to Stratford (fastest) and finally back to Sale (friendly again). Once the fog lifted, the day turned out to be a stunner with joyous times had by all. Banana Hill turned out to be a slight disappointment as I had already completed it without realising.

This is a great ride I'd recommend to anyone with a good amount of undulations on virtually car free roads. If this wasn't enough, here is my full Garmin summary of the ride http://connect.garmin.com/activity/70090739