2009 Plan

A week by week view of training, events and races.

General Fitness (26 Weeks)

Spent January getting the original Zaskar frame ready for regular commuting duties. Aim at this stage is just to get a base level of fitness back.

W/C Notes # HR Hours
29/12 1 165 00:26
05/01 1 165 00:39
12/01 1 162 00:46
19/01 1 177 00:39
26/01
02/02 2 157 01:39
09/03 2 156 01:28
16/03 4 157 02:58
23/03 2 149 01:25
30/03 2 146 01:26
06/04
13/04 2 147 02:23
20/04
27/04
04/05 3 145 01:31
11/05
18/05 1 148 01:22
25/05
01/06
08/06 1 154 00:47
15/06 2 150 01:35
22/06 4 155 02:40
29/06 4 149 02:20
06/07 6 154 03:32
13/07 Tour de France Week 1 4 154 03:43
20/07 Tour de France Week 2 4 02:22

Train to Train (6 Weeks)

Inspired by Brad and Lance in the Tour, I come across The Time-Crunched Cyclist: Fit, Fast and Powerful in 6 hours a week, and decide to give it a go. Spend the time here getting ready to the 12 week programme. Wonder how much birth of 3rd child has to do with this focus on get fit without spending too long on a bike.

27/07 5 91 06:12
03/08 3 154 01:41
10/08 3 149 01:44
17/08 CTS Field Test
Average 20mph for 8 minutes at 169 bpm.
6 147 04:59
24/08
31/08 2 160 01:11

CTS – New Century (11 Weeks)

12 week program from the Time Crunched Cyclist. Also introduced the Fun Friday ride.

W/C Notes # HR Hours
07/09
Kona Cheddar Bikefest – 3h Solo

First race in many years, was only 1 week into training programme so was only using as a bit of fun. Used my old Zaskar and the XTR rear mech failed. I managed a couple of laps after that in single gear downhill and running up the hills.
7 152 07:16
14/09 6 145 04:26
21/09 5 145 04:59
28/09 Cwmcarn Twrch
Completed on my Zaskar, had trouble with downhill brakes not up to it. Was considering a second lap but went too fast on the first one.
6 146 05:40
05/10 5 145 04:55
12/10 2 141 02:47
19/10 Cwmcarn Twrch 1 165 01:19
26/10 Afan Whites
Went with a mate. My rear mech bust half way round so second half was spent pushing along like a like-a-bike!
Cwmcarn Twrch
Really windy day, it was also very wet underfoot but weather cleared up nicely at the end. It was my mates turn to have bike trouble and he was stuck in granny gear all the way round.
6 149 06:35
02/11 5 149 03:42
09/11 3 145 02:49
16/11 Afan Whites
Group ride with mate who was over from France and the boys from MCC.
3 153 03:28

Period 2 (6 Weeks)

Moved away from the strict timing of the very road orientated CTS programme to a more easy going approach to interval training. Basically using the hills on my route to work as the intervals. Ordered a decent light (Diablo) and new tyres for the Prophet, and started getting off road again. Also took the road tyres off the Zaskar and turned it back into a mountain bike. Main goal for this short period was the SPAM Winter Challenge and trying to maintain fitness over Christmas.

New Year Ride

W/C Notes # HR Hours
23/11 Longleat Loop
Night ride and so very very wet.
4 140 04:20
30/11 Cwmcarn Twrch 4 157 03:20
07/12 4 146 02:46
14/12 North Wraxall Loop via Castle Combe
All the bridleways were icy made for a fun ride without the usual lashings of mud you get at this time of year.
5 147 05:16
21/12 Cwmcarn Twrch x2
Bright and frosty day, but warm when the sun was out. Very busy. The car park was chocker block. No major incidents. Very enjoyable ride.
4 144 07:55
28/12 Cwmcarn Twrch x2
Bright and frosty day, but warm when the sun was out. Very busy. The car park was chocker block. No major incidents. Very enjoyable ride.
SPAM Winter Challenge
Conditions were icy, this made for good going across the tracks with a nice absence of mud, however it did make some of the road sections a little more interesting.
3 157 07:26

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