Training Diary (2010 P3 W5)

Objectives for W/C 15/11

More of the same this week. Be realistic + a weekend ride. Steady pace as last week but try and build the intensity. Try walking or running.

Do have some bike maintenance to do:

  • Swap the rear cassette on the Zaskar
  • Fit XTR cables to the Tallboy front derailleur
  • Change to the Mud X tyres on the Tallboy and try and go tubeless.
  • Find a winter shoe solution, either overshoes or larger boots with sealskin.


Despite the awful wet conditions this week, had a good week overall, felt fit and did some good times on the shorter commute. Really finding the cadence sensor is making he biggest difference to my speed on the bike, keeping between 90 and 100 rpm feels the most efficient and while it doesn’t blow up my HR, my legs do feel like they are getting a good workout which must be a good thing.

I wasn’t planning on going so hard on the Thursday rides, but I felt strong and I think it was a good thing for confidence and getting an idea of what l need to do over the winter period to bit fit enough to do well next year.

Did most of my mechanical todo list, just leaves sorting out the front derailleur,which is getting awfully stiff.

Target Actual
Count: 5 rides 5 rides
Time: 05:00:00 05:16:01
Distance: 65 miles 71.11 miles
Elevation Gain: 1,933 m
Average Speed: 13.5 mph
Average Heart Rate: 152 bpm 148 bpm
Average Cadence: 90 rpm 90 rpm
Weight: 14 st 6 lb


Mon, Nov 15, 2010 7:49 AM – Home to Work

The first of the icy mornings. Roads covered in icy going towards leaving home. Gave up on the back roads and went on the busy main road. Goal was to keep HR low and seemed to have a low avg at least, but more due to conditions than me taking it easy.

Time: 00:51:11
Distance: 12.69 miles
Elevation Gain: 220 m
Average Speed: 14.9 mph
Average Heart Rate: 135 bpm
Average Cadence: 85 rpm
Perceived Exertion: 4
Weather: Icy

Mon, Nov 15, 2010 6:33 PM – Work to Home

Time: 00:50:48
Distance: 12.30 miles
Elevation Gain: 368 m
Average Speed: 14.7 mph
Average Heart Rate: 148 bpm
Average Cadence: 91 rpm
Perceived Exertion: 7
Weather: Wet

Tue, Nov 16, 2010 – Walking Across London

Two walks, first from Paddington to Hyde Park Corner, then from here to Millbank. Pretty decent pace without getting sweaty!

Time: 1 hour
Distance: 3.2 miles
Perceived Exertion: 5
Weather: Misty and Cold

Thu, Nov 18, 2010 8:20 AM – Home to Work

Felt extremely tired and lazy in bed. But once on the bike soon perked up. Didn’t try too hard to keep HR down, but did focus on cadence. Average speed of over 19mph is pretty good. Over did it in the last half mile. 3rd fastest time ever.

Time: 00:28:46
Distance: 9.17 miles
Elevation Gain: 106 m
Average Speed: 19.1 mph
Average Heart Rate: 156 bpm
Average Cadence: 92 rpm
Perceived Exertion: 8
Weather: Wet

Thu, Nov 18, 2010 6:32 PM – Work to Home

Busy day in the office, but got the proposal I was working on out, so felt good from the start. Like the morning didn’t worry about HR so much but focused on 90 rpm cadence.

Went all out on the final climb Zone 5 all the way. Realised that doing this hill on intervals, will be a killer workout.

I do need to change my rear cassette notice I have the wrong one on! Coincidently 3rd fastest time home too. Also suspect this was not wind assisted like some of the other times.

Time: 00:34:32
Distance: 9.11 miles
Elevation Gain: 235 m
Average Speed: 15.8 mph
Average Heart Rate: 162 bpm
Average Cadence: 92 rpm
Perceived Exertion: 9
Weather: Wet

Sun, Nov 21, 2010 10:19 AM – Local Castle Combe Loop

Took the Tallboy with newly fitted tubeless Mud X tires. After taking a while for the latex goo to have an effect and for them to hold air, I had no problems on the ride. They were great through the mud, and over wet roots, I was also impressed how good the Mud X are on the road too.

Conditions were bad, muddy and wet leaves everywhere, I did take a couple of road alternatives to avoid being reduced to walking, but in general it was a really fun slipping and sliding around on the descents. Really missed not having my cadence sensor, big faff to move it off the Zaskar, but I think I’m able to stay in the 90-100 rpm area instinctively when I concentrate.

I think I’ll wait for some decent hard frosts before trying this loop again.

Time: 02:30:42
Distance: 27.84 miles
Elevation Gain: 1,004 m
Average Speed: 11.1 mph
Average Heart Rate: 148 bpm
Average Cadence:
Perceived Exertion: 7
Weather: Wet, Muddy and Raining
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