Lumen's winter TT prep plan

Lumen

Goal: 1:04 for a 40km TT, by 1 March 2010.

This is based on the "C" category standards DWCC use for their 25 mile TT course, according to Biker Joe:

A 1:00:00
B 1:02:00
C 1:04:00
NR 1:12:00
Vet 1:08:00
Ladies 1:15:00

My last attempt in August 2009 took 1:09, on a road bike with clip-on aerobars, after which I was off the bike for weeks with crippling back pain.

Average power for that run was about 250W, which online calculators indicate should give <1:05 no problem. I blame position.

So for various reasons, I've bought a TT bike and intend to learn how to use it in preparation for the 2010 season.

The plan so far:

12 weeks starting from 7 Dec, broken into 3 four-week blocks.

Within each block, three "on" weeks with a mixture of commuting, TT bike intervals and road bike endurance training, followed by an "off" week of commuting and cross training.

Typical "on" week:
Mon: commute + 20-40 min of threshold intervals on TT bike.
Tue: run/gym/swim
Wed: commute + 1-2 hr endurance pace on road bike.
Thu: run/gym/swim
Fri: commute + 30-60 mins tempo on TT bike.
Sat: 2-4 hr endurance pace on road bike.
Sun: rest, maybe a swim.

Typical "off" week:
Mon: rest
Tue: run/gym/swim
Wed: rest
Thu: run/gym/swim
Fri: rest.
Sat: run/gym/swim
Sun: rest.

The main challenge will be discomfort in TT position, hopefully mitigated by severely limiting intensity and time in the first few weeks to allow adaptation. Also, lots of stretching and cross training to build core strength. And a professional bike fit.

First week (next week) is an off week due to travel.

Let the whining commence.

blorg

I think with your shiny TT bike you should be aiming for under the hour... 1:04 can be an intermediate goal.

I presume you will be buying a pointy hat, cheap way to save an extra few watts.

Lumen

blorg wrote: »

I think with your shiny TT bike you should be aiming for under the hour... 1:04 can be an intermediate goal.

Indeed, 1:04 is the 12 week goal. I'll worry about the hour, world TT champs etc after that.

blorg wrote: »

I presume you will be buying a pointy hat, cheap way to save an extra few watts.

If/when I get within spitting distance of the hour I might think about sperm hat, disc wheels etc, not really a priority now.

Lumen

Week 0. Travelling without my bike and recovering from a cyclocross race, so starting with a rest/cross training week.

(Sun: CX race, 1:15).
Mon: rest.
Tue: am: 20 min run. Shoulders still sore from Sun. Evening: squash.
Wed: rest
Thu: 5k treadmill (22:30, shoulders still sore while running), upper body weights, 350m swim (leaky goggles, pool closing).
Fri: rest
Sat: 5k treadmill (21:55, shoulders a little less sore), 600m swim. No time for weights.
Sun. 5k treadmill (21:50, shoulders grrr), stretching, upper body weights.

Time summary:
- Off-road cycling: 1:15 (including CX race from last Sun because it affected my training load)
- Running: 0:90
- Swimming: 0:15

Total training time: 3:00

Raam

Lumen: what source did you use to derive your training plan?

MCOS

Hey Lumen best of luck with your log

Quick question if you don't mind re: your TT bike, specifically about PX. What made you go for PX? I'm browsing for TT bike myself and hadn't considered PX until now. I notice the seat tube angle is not as aggressive as say a cervelo or felt...

scottreynolds

I'd recommend doing longer slower bike rides on your TT bike to get used to the position. If you can operate at 200 Watts, rather than you 250 watts for your goal, then you'll be more relaxed and you'll get used to the adaption. If you need a TT trial in Jan then I might be interested in doing the 40km course out by the N3.

If you give me a few minutes headstart you can catch me for your 1:04

Lumen

Raam wrote: »

Lumen: what source did you use to derive your training plan?

Feel. And a big spreadsheet with lots of formulae.

MCOS wrote: »

Quick question if you don't mind re: your TT bike, specifically about PX. What made you go for PX? I'm browsing for TT bike myself and hadn't considered PX until now. I notice the seat tube angle is not as aggressive as say a cervelo or felt...

It was cheap, relatively speaking, and good enough. An impulse purchase really. The seat tube angle doesn't actually matter so much as the equivalent seat tube angle, which depends on the saddle position. As long as you can achieve a required saddle position with a given seat tube angle, then it's OK. For tris something a bit more aggressive would be in order, but for TTs it's easy for me to hit the UCI limit on a 76 degree seat tube.

scottreynolds wrote: »

I'd recommend doing longer slower bike rides on your TT bike to get used to the position. If you can operate at 200 Watts, rather than you 250 watts for your goal, then you'll be more relaxed and you'll get used to the adaption.

Yes, my first "hard" workout is scheduled to be 207W for 18 mins. That's well under my threshold. I'm planning on adding 7W and 4 minutes to that workout per week, with a proportionately slower/longer sessons on weds and fri, until I'm working nearer threshold for 2-3 intervals. It's all a bit theoretical at the moment. My biggest problem is a weak core/back, need to focus on the gym sessions and running to sort this out.

scottreynolds wrote: »

If you need a TT trial in Jan then I might be interested in doing the 40km course out by the N3.

If you give me a few minutes headstart you can catch me for your 1:04

LOL, thanks. I don't expect to hit 1:04 for a while, and you don't need a headstart

Raam

Lumen wrote: »

Feel. And a big spreadsheet with lots of formulae.

There's a cagey answer! Sandbagging already?

Lumen wrote: »

My biggest problem is a weak core/back, need to focus on the gym sessions and running to sort this out.

What will you be doing in the gym?

I was told two years ago by a physical therapist that I had a weak core. No gym sessions were diagnosed, just simple small repetitive exercises that I could do in 15 minutes at home.

Lumen

Raam wrote: »

What will you be doing in the gym?

Dips, lat pulldowns, torso twisty things, seated rows, treadmill. Stuff that feels good.

I'll also try to do the floor exercises like the physios told me to, but they're so boring.

Planet X

I'd imagine swimming would be great for back strength for TT's.

I was fcuked in 08 after a 50TT, could hardly keep my head up for the last 10 miles. Struggle to see the road in front. Neck / back. Right foot was in severe pain for about a good 5 minutes after the finish. Couldn't touch base. Excruciating pain.

I can't imagine how the guys across the water do 100 mile TT's or 12 hour jobs!

biker_joe

Me thinks you need to work on getting a Comfortable positition so you can Lay down the POWER !!!

Biker Joe !!

Diarmuid

Lumen wrote: »

Dips, lat pulldowns, torso twisty things, seated rows, treadmill. Stuff that feels good.

Interesting thread about the impact of weights on cycling. The bottom line seems to be weight make no positive impact to your cycling performance, but are good for your general health (stronger bones, more resistant to injury, etc)

Lumen

Diarmuid wrote: »

Interesting thread about the impact of weights on cycling. The bottom line seems to be weight make no positive impact to your cycling performance, but are good for your general health (stronger bones, more resistant to injury, etc)

Yes, well, my biggest problem is that every time I attempt to train to go faster (by which I mean, cycle slightly faster than very slow), I get injured. I figure I can afford to carry a couple of kgs of muscle if it means I can train without this sort of interruption.

I have found swimming helps a lot with general wellbeing, but find it difficult to combine swimming, weights, and running into one session. I usually do swimming last for convenience reasons, but it is difficult to maintain form with tired arms and I struggle to do more than 1km.

I have found aerobic circuit training useful in the past. Maybe should find a local session.

velo.2010

I'm up for recce-ing that TT course in the new year. A little hamstrung with a thumb injury but managing to maintain a relativily decent position on a turbo with a fair amount of resistance!

Lumen

I've decided to wrap up each week of training with a review, which will be mostly whining with a small amount of moaning mixed in.

Lumen wrote: »

(Sun: CX race, 1:15).
Mon: rest.
Tue: am: 20 min run. Shoulders still sore from Sun. Evening: squash.
Wed: rest
Thu: 5k treadmill (22:30, shoulders still sore while running), upper body weights, 350m swim (leaky goggles, pool closing).
Fri: rest
Sat: 5k treadmill (21:55, shoulders a little less sore), 600m swim. No time for weights.
Sun. 5k treadmill (21:50, shoulders grrr), stretching, upper body weights.

This week I started sore from the CX race, but since this was a rest/cross training week I figured things would get better.

Except because I've been travelling without my bike there's been no commuting, so I've run over 20km, which is about 20km more than I usually run, and I've done three weight sessions and not nearly enough swimming (<1km).

As a result my back, knees and shoulders feel about as wrecked as they did at the start of the week. My neck is also sore, but I suspect that's occupational.

I've started setting targets for my running (e.g. 5k in 19:30, half marathon in 1:30:00), which is totally not what this training plan is about.

Anyway, tomorrow night is turbo night. I've not had time for a proper bike fit so guessing will have to do...

There's another cyclocross race next Sunday, must find out whether I'm eligible...

Lumen

First turbo session on the TT bike last night. Oof.

I did some warming up near a reflective window to check my position, and found that as I applied more power I was being pushed forwards onto the aerobars, forcing me to push myself back with my arms. So I moved the bars forward to their fullest extent and continued. Much better. I'm currently running a 100mm stem, so it looks like the frame size was OK after all.

My back is reasonably flat, but it takes a little postural effort to flatten out my spine. I suspect this is due to poor flexibility and is probably trainable.

For the actual workout, I'd planned a single easy interval, 18 minutes @ 180W, but only managed 168W average for that time. My HR was under 145bpm throughout, but I was sweating like a pig and it felt like I was having to force the pedals round despite the 100rpm cadence. I have no problems sustaining 300W for a few minutes outside on a road bike, but on the TT/turbo 150W felt like hard work despite the low HR. I assume this is down to the new position and using muscles differently. The saddle alone is supposed to take a few rides to get used to.

Perhaps the problem was just lack of proper warmup (to do: consult bible on TT warmups) and my hatred of the turbo (to do: HTFU); the end of the interval felt much easier than the start.

Anyway, this was the reason I bought a TT bike in November - I have a few months to make this work.

Tomorrow I'm doing an IrishFit bike fit and seeing a physical therapist (Mrs LastGasp). I'm not convinced that IrishFit are ideal for all aspects of bike fitting (I'll leave my thoughts on that until tomorrow), but I expect them to get the saddle height and anatomical issues right. I'm willfully ignoring Tunney's advice and putting off a trip to Wheelworx until I've had these basics checked out.

I feel like I ought to apologise for the detail of these posts, but I figure this is my own little corner of the forum where I can unleash my full tediousness without bothering anyone.

niceonetom

Turbo definitely sucks much much harder than the road. I have only my own subjective appraisal and my hrm to back this up, but your watts seem to confirm this. The most successful thing I did to make turbo a little less nightmarish is buy a bloody big fan and set it up as close to me as possible. I have it to one side so I can see the computer screen, but you might want to put it straight ahead of you and pretend your in your very on wind tunnel.

The fan probably doesn't make you sweat less, but it does evaporate the sweat and turn the room into a dank and fetid sauna. Several sessions will give your house that special parfum-de-rugby-changing-room as your sweat condenses on the ceiling and starts to drip of the light fittings. You will be able to work harder on the turbo though.

Good luck with irish-fit. Are you having them fit you to the TT or the roadie?

Is anyone allowed to be longwinded and tedious in this thread or just you? If the latter please forgive this post.

Lumen

niceonetom wrote: »

Several sessions will give your house that special parfum-de-rugby-changing-room as your sweat condenses on the ceiling and starts to drip of the light fittings.

Now you're really selling it.

Actually, one regrettable side effect of my late night turbo'ing is that the toddlers couldn't sleep. Perhaps once they've adjusted to it they'll develop a Pavlovian association between the noise, Christmas and the comforts of home, and thus be compelled to live forever in the neighbourhood of wind turbines to fend off the night terrors.

niceonetom wrote: »

Good luck with irish-fit. Are you having them fit you to the TT or the roadie?

TT.

niceonetom wrote: »

Is anyone allowed to be longwinded and tedious in this thread or just you?

You're most welcome to try.

mloc123

Lumen wrote: »

Tomorrow I'm doing an IrishFit bike fit and seeing a physical therapist (Mrs LastGasp). I'm not convinced that IrishFit are ideal for all aspects of bike fitting (I'll leave my thoughts on that until tomorrow), but I expect them to get the saddle height and anatomical issues right. I'm willfully ignoring Tunney's advice and putting off a trip to Wheelworx until I've had these basics checked out.

I had a fit on my tri bike with Irishfit... not overly impressed tbh.

Lumen

Mon: commute one way. TT/Turbo: 18 minutes @ 168W average (uneven), HR<145bpm.
Tue: 5 min treadmill, upper body weights, 1250m easy swim (fc/bs).
Wed: bike fit, TT/turbo: 10@100W,10@200W,10@150W.
Thu: christmas shopping (divorce avoidance).
Fri: Easy run (6.5k, 34min, <155bpm).
Sat: hungover.
Sun: cyclocross race.

MCOS

Whats with all the running and swimming I thought that was frowned upon over in this Forum

Lumen

MCOS wrote: »

Whats with all the running and swimming I thought that was frowned upon over in this Forum

Injury prevention, and more fun than going out on the bike in the dark, wet, and cold.

TT bike fit today with Irishfit. Length was OK, saddle height too high (over-ankling to compensate), bars too low, pads too narrow. Knee motion not perfect but acceptable, probably due to hip inflexibility. Came out with a nice compromise of power, comfort and aero. Happy with service.



Physical therapy with Mrs LastGasp was good, neck feels better already.

Second TT turbo session tonght. Upper body nice and relaxed, no problem sustaining 200W for 10 mins. HR peaked at 164 bpm (couldn't get above 145bpm last time, pre-bikefit). Eased off as knee area felt funny, better safe than sorry, no rush.

Lumen

So this week I did:

1 cyclocross race (1hr).
15km commuting.
48 mins on the turbo/TT bike.
6.5k running.
1250m swimming.
1 weights session.

Time summary:
- Turbo: 0:50
- Road cycling: 0:30
- Off-road cycling: 1:00
- Running: 0:35
- Swimming: 0:30

Total training time: 3:30

Not much of anything, but I did get the TT bike fit done and my neck/shoulders are a bit better after the physio.

Next week I'm away from the bike for 6 days, so I'll be running only. I've signed up for a 3 duathlons, so I have some focus for the running and TT turboing.

Lumen

Mon:
- Treadmill: 10 min warmup, 5km threshold (20:00, 180bpm). Felt good.
- Swim: 1500m.
- TT/turbo: 30 mins medium intensity (up to 160bpm), powertap on the blink.
Tue: travelling, knackered.
Wed: 35 min hilly run. 150-170 bpm.
Thur, Fri: nil.
Sat: Running: 1km warmup + 5 mile race.

Summary:
- Turbo: 0:30
- Running: 1:50
- Swimming: 0:40

Total training time: 3:00

An unavoidable lack of cycling and gym work, but a decent amount of running (for a non-runner) and another race, of sorts. I'm quite looking forward to the duathlons now.

Lumen

Oh dear, this log contains a shameful proportion of running, mostly due to travel away from the bike. Note to self: ride your bike more.

This morning I had a big fry-up then went for an easy jog in the park to get rid of my hangover, and found myself passing the start of a 5 mile pedestrian race, so decided to join in. Great fun! I got dropped by a 10 year old in the first lap, which dented my ambitions somewhat, but hung in doing 170-175bpm for the full distance. I got lapped by the lead three runners 3/4 of the way round, which is at least better than my abysmal cyclocross efforts.

edit: results up, came 40/96 with time of 40:24. Lordy, that's a bit slow. Winner did it in 29:29 (his 10k PB is a 33:34). Perhaps the hill and the hangovers slowed us down, or maybe it was a bit further than 5 miles.

Beasty

Lumen wrote: »

...and found myself passing the start of a 5 mile pedestrian race, so decided to join in. Great fun! I got dropped by a 10 year old in the first lap, which dented my ambitions somewhat, but hung in doing 170-175bpm for the full distance. I got lapped by the lead three runners 3/4 of the way round, which is at least better than my abysmal cyclocross efforts.

Did you win any of the fancy dress prizes?

Lumen

Beasty wrote: »

Did you win any of the fancy dress prizes?

Regrettably not, but I beat an elf in the final sprint. Ha!

ROK ON

Better than nothing. May have to get into this running lark. I attempted a cycle on Christmas eve. Got 8km before had to turn back due to ice.

Lumen

ROK ON wrote: »

Better than nothing. May have to get into this running lark. I attempted a cycle on Christmas eve. Got 8km before had to turn back due to ice.

I'm thinking of sticking studded tyres back on the cross bike, but reading about your recent crashing experiences (and Blorgs slippery MTBing) makes me think I should just stay on the turbo until it clears up (March?!?).

blorg

If running I would do it on grass, could be riskier than cycling on some of the footpads at the moment.

Lumen

Mon: travelling, sitting shivering in slowly warming house.
Tue:
- TT/Turbo: 15 min warmup, 12 min@205W, 5 min cool down. Still crampy behind the knee, easy does it.
- Easy run (6.5km, 35min). Dull ache in right inner arch.
Wed:
- TT/Turbo: 10 min warmup, 15 min@225W, 5 min cool down. Less crampy, but felt it behind the left knee during cooldown.
- Steady run (6.5km, 32min, 155-165bpm). Right arch still a touch gimpy.
Thu: 70km/3:30 on the cross bike. Studded tyres @ 60psi. Very pictureque but hard work and a bit chilly. Managed to get within 8km of Sally Gap from the Brittas side before turning around due to fading daylight.
Fri: Easy run (35 min, ~140bpm, 6.5km?).
Sat: Treadmill: 10min warmup; 5km in 19:11, final HR 184bpm. Upper body weights, 600m swim. Legs and front of knees still feel a bit wonky after Thurs ride so avoiding the turbo tonght, think some saddle height tweaking is in order on the cross bike (saddle is currently ~4cm lower than TT bike).
Sun: rest.

Summary:
- Turbo: 1:00
- Road cycling: 3:30
- Running: 2:15
- Swimming: 0:15

Total training time: 7:00

Lumen

This feels like a low intensity week. Back to work, so will commute three days and try and get a long swim in.

Targets: 2:00 turbo, 4:00 commuting, 2:30 running, 1:00 swimming. Total: 9:30.

Mon:
- Easy run, 6.5km, 36 min, 140-145bpm.
- Commute: 30km, 1:15. Medium intensity.
- Swim: 2km, 0:45. FC/BS.
Tue: rest, busy (Orwell signup).
Wed:
- Steady run, 6.5km, 33 min, @160bpm. Too tired to cycle to work. Skipped dinner last night, not enough sleep, bad idea.
Thu: TT/Turbo: 60 mins @ 143W/129bpm (30@115W,20@200W,10@115W). 516KJ.
Fri: Swim (1.2km, 30 min)
Sat:
- Steady run (34 min, ?km). Feck all chance of hitting 9:30 this week. Ah well.
- Cycling: 1hr (7km!) on the snow in the park, dragging a trailer and two kids, half with a flat tyre.
Sun:
- TT/Turbo: 30 mins @ 156W/141bpm (15@120W,10@210W,5@150W). 283KJ. Mild cold but legs felt fine.

Summary:
- Turbo: 1:30
- Cycling: 2:15
- Running: 1:43.
- Swimming: 1:15

Total time: 6:43.

MCOS

Hey Lumen. Low intensity week necessary to recover. I'd suggest a cycle of 4 weeks

steady
steady
build
recovery

steady
steady
build
recovery

if you catch my drift.

Well done on the 5km threshold run.. good pace

Lumen

MCOS wrote: »

Hey Lumen. Low intensity week necessary to recover. I'd suggest a cycle of 4 weeks...

Yeah, I must be discliplined. Problem is I've been away from the bike for 2 weeks in the last four, so I'm itching to pedal more.

MCOS wrote: »

Well done on the 5km threshold run.. good pace

Thanks, it would be on the road! I need to start using an incline to simulate a wind resistance on the treadmill. Have been using 0%, which is completely unrealistic. I think my 19:11 @ 0% will translate to about 20:00 @ 1%, according to this chart.

MCOS

Yep just use 1% all the time.. you will get used to it and eventually 0% will almost feel like running downhill.

Being in a state where you are energetic and itching to get on the bike is how you want to feel going into a big week. A recovery week beforehand is a sure way to get the most out of a week of big workouts.

btw a little challenge on the A/R/T forum I think you would do well in with your side salad of swimming and running

Lumen

MCOS wrote: »

btw a little challenge on the A/R/T forum I think you would do well in with your side salad of swimming and running

I'm thinking about training for a sub-3 in this year's Dublin marathon. How hard can it be? :pac:

blorg

Lumen wrote: »

I'm thinking about training for a sub-3 in this year's Dublin marathon. How hard can it be? :pac:

Well if Lance can do it... You are around the same age, right?

Lumen

So last night I finally did an hour on the turbo. 60 mins @ 143W/129bpm (30@115W,20@200W,10@115W). 516KJ.

The TT bike/position is still causing some comfort problems, as it is radically different from my road bike position, but the point of this training plan is to overcome that, so I'm going to carry on and see what happens (happy new year to the physios of Dublin!).

During much of last night's session the area a couple of inches above the back of my left knee was sore (again), and during cooldown my right knee felt dodgy. My super-expensive, super-ugly saddle didn't feel comfortable, but I didn't feel numb afterwards so I'm not ready to bin it just yet.

I hope that by keeping the effort on the turbo down my body can adapt, these symptoms will slowly peter out and I can start ramping up the power towards the end of the 13 weeks.

On the plus side, my back and upper body is comfortable in the aero position, and my neck doesn't feel sore watching TV on the laptop as I spin away.

The cross training feels like a great help. The running and swimming seem to "unwind" my muscles and allow me to take a few days off the bike without feeling like I'm cheating. Even if I'm no better cyclist at the end of this plan, at least I'll be able to run better.

To remind myself, the main objective is to be comfortable and powerful, to be able to cycle for an hour at threshold power without leaving the aero position and without causing myself injury.

I've tried a few different power levels, in amongst the soft pedalling. I'm trying to work out the best level for some mild FTP improvement. According to Hunter, the sweet spot for improvements to glycogen storage and lactate threshold is around L3 (Tempo), which corresponds to 76-90% FTP and 84-94% of threshold HR. I think my threshold is around 250W/170bpm, so that would give Tempo ranges of 190W-225W and 143-160bpm.

Since it's mid-winter and my focus isn't really on power development (rather comfort at current power levels), I think I'll settle on a 200W Tempo pace, gradually increasing the interval length as and when my leg comfort improves. The rest of my turbo sessions can be at whatever pace feels comfortable.

mloc123

The trainer is great for tempos imo. I had started my tempos about a month ago on the road but at night its impossible to get a lit stretch of road with no traffic lights or turns to maintain the constant effort. Trainer is perfect for them, I am up to 40minute tempo sessions now...will build to 60 minutes now over the next two weeks and probably cap it at that.

Lumen

No grand targets this week, after missing last week's by such a margin.

Perhaps a bit more focus on the turbo. Would be nice to get an hour or so of tempo done. No rush, nine weeks left.

A turbo session a day keeps the <blank> away.

Joie de vivre

Mon:
- TT/Turbo: 45 mins @ 160W/130bpm (20@125W,20@200W,5@125W). 432KJ. Area behind knees no better, but at least symmetrical; no knee pain. Managed to follow TV plot @ 200W, which is an improvement.
- Shopping: ordered pointy hat.
Tue, Wed: nil.
Thu:
- Fed up with pain behind knee, it's not going away, so I have lowered the TT saddle 5mm, now 100mm from top of seatpost clamp to bottom of seatpost decal line.
- TT/Turbo: 45 mins @ 163W/138bpm (15@125W,20@200W,10@135W). 440KJ. Felt a better balance of discomfort between front and back of knee. Getting sick of eurobeats. Switched to using GoldenCheetah, as I'm fed up with TrainingPeaks pisstake pricing and crappy software.
Fri: beer
Sat:
- Boards ride. 119km, 5:53, 2386kJ, 158W NP, 95W/116bpm avg, 0:31@Z3, 0:46@Z4 and above.
Sun:
- Long run. 1:00, 12km, 151bpm avg.

Summary:
- Turbo: 1:30
- Cycling: 5:53
- Running: 1:00
Total: 8:23.
Pedalling@Z3+: 1:57

Home:Ballyhoura

Lumen wrote: »

- Shopping: ordered pointy hat.

Do you mind me asking which one you went for? (pointy hat that is)

Also, my Stealth has been at home on the turbo trainer for the past three or four weeks just like yours! Averaging about 3.5hrs on it a week but am getting sick of it at this stage...I just want to try it out on the road (which I only briefly got to do twice) as I am really very happy with my position. Did you use yours on the road much yet? I have fallen in love with mine already and I haven't even seriously out it to the test yet! Can't wait to see what improvement it makes next season.

Lumen

Home:Ballyhoura wrote: »

Do you mind me asking which one you went for? (pointy hat that is)

2010 KASK K-31. Nice and subtle. :pac:



My options were severely limited by my absurdly long head.

Home:Ballyhoura wrote: »

Did you use yours on the road much yet?

Not even once. It currently lives on a sofa. All in good time...

Home:Ballyhoura

Wow that looks like one expensive helmet! Did you have to pay a big price because of it's "unique" size which fits your head? Apparently team SKY will me wearing them this year also

Lumen

Home:Ballyhoura wrote: »

Wow that looks like one expensive helmet! Did you have to pay a big price because of it's "unique" size which fits your head? Apparently team SKY will me wearing them this year also

They're one size and one absurd price.

quintana2

Lumen wrote: »

I'm thinking about training for a sub-3 in this year's Dublin marathon. How hard can it be? :pac:

How hard indeed... very hard i would say. I ran for 12 years and the closest i got was 300.20 with four attempts. If you were serious about it i reckon it time to drop the bike and swimming . Ithink your goal of 1.04 for 40k on the bike is much easier to achive short term then look to breaking the hour say by the national champs.;) best of luck with it.

Lumen

quintana2 wrote: »

How hard indeed... very hard i would say. I ran for 12 years and the closest i got was 300.20 with four attempts. If you were serious about it i reckon it time to drop the bike and swimming.

There is something very appealing about doing a marathon faster than Lance, but since that's "top 10%" performance I don't ever see it happening. I wasn't being entirely serious.

quintana2 wrote: »

I think your goal of 1.04 for 40k on the bike is much easier to achive short term then look to breaking the hour say by the national champs.;) best of luck with it.

Thanks. I've read in a few different places that the 60min 40k requires about 300W, which I don't have (yet). It would be nice to crack it by the end of the year, but I'm not in any particular rush and I'm sure priorities will change when summer comes. Besides, I need a goal for 2011.

Home:Ballyhoura

You should have gone for something more subtle like this when choosing your TT helmet!

Would up to 60cm have fitted your head? I notice Ekoi do a standard helmets up to 62cms (new into PBK)!!!

mloc123

Lumen wrote: »

No grand targets this week, after missing last week's by such a margin.

Perhaps a bit more focus on the turbo. Would be nice to get an hour or so of tempo done. No rush, nine weeks left.

A turbo session a day keeps the <blank> away.

Joie de vivre

Mon:
- TT/Turbo: 45 mins @ 160W/130bpm (20@125W,20@200W,5@125W). 432KJ. Area behind knees no better, but at least symmetrical; no knee pain. Managed to follow TV plot @ 200W, which is an improvement.
- Shopping: ordered pointy hat.
Tue, Wed: nil.
Thu: lowered TT saddle 5mm, now 100mm from top of seatpost clamp to bottom of seatpost decal line.

You're gonna have to start adding updates as a reply, sick of searching back pages checking for updates.... since you are the only regular updater on here

Lumen

mloc123 wrote: »

You're gonna have to start adding updates as a reply, sick of searching back pages checking for updates.... since you are the only regular updater on here

Much as I hate the constant presence of my name at the top of the forum, I find this very useful. Having a record of all my aches and pains to check for trends is handy, and I often think as I struggle through a session "don't give up now, you can't publicly admit that you bailed on a workout".

This had better make me faster. I'm getting fed up of being crap.

mloc123

Lumen wrote: »

"don't give up now, you can't publicly admit that you bailed on a workout"

Likewise