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Archive for the ‘Cycling’ Category

60min Season’s best (and some cycling)

Posted by thepeteplan on May 24, 2008

With one week to go before the end of phase 1 of Pete Plan 2008, and the half marathon test, today was a hard 60min piece. My aim was to row the majority at my half marathon pb pace, and speed up towards the end if I could to give me confidence of rowing the extra 15mins next weekend for a pb.

I did the row at 1030am this morning on rowpro, joined by two others:

60mins = 16941m / 1:46.3 / 28

10min splits:
1:46.6 / 29
1:46.4 / 28
1:46.5 / 27
1:46.4 / 28
1:46.4 / 27
1:45.2 / 28

This is certainly a season’s best for the 60mins, and I think probably my best for 2 to 3 years. Perhaps I should have pushed just a little harder to break 17k, but that wasn’t the objective today. I rowed exactly to plan keeping just under 1:46.6 for the first 50mins, then speeded up in the final 10mins to finish a good margin under target. With 4k (about 15mins) to go to complete a half marathon it is certainly on for the pb next weekend, but it won’t be easy!

This afternoon I then took the opportunity of the only dry day this weekend to go on a training ride on my bike. Out and back to Basingstoke on the country roads through Fleet, Elvetham, Winchfield, Hook, 21miles on the way there, 19.5miles on the way back. With the wind mostly behind me on the way there I got some good speed up on the flat, and into the big ring. Even with 3 map stops along the way I averaged over 17mph for a 1min11 total time. On the way back I was joined by a fellow erging cyclist for the journey, but I was pretty tired by then, and the wind was against us, so it was slower going taking 1hr25 to get back. A great ride though, and a nice mixture of some small hills, some fast country lanes, a few miles of fast A road, and not too much traffic.

I am ready for my rest day tomorrow now! And glad of the three day weekend.

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Posted in Cycling, Fast distance | 1 Comment »

Racing instinct

Posted by thepeteplan on May 16, 2008

I didn’t think I would get a chance to train during the working day today, and wasn’t really looking forward to doing today’s planned session at home this evening. A 45min window opened up in the middle of the day though, just enough time to fit in a 5k CTC row.

Session 1: 1.30pm

5k = 16:55.6 / 1:41.5 / 29

500m splits:

1:40.6 (32) 1:41.4 (31) 1:41.8 (30) 1:41.9 (29) 1:42.0 (29)

1:42.3 (29) 1:42.5 (29) 1:42.7 (29) 1:42.1 (28.) 1:38.4 (30)

The desire to push hard left me at the half way point unfortunately, as evident from the splits, but still a solid row, and an improvement for the CTC.

Session 2: 6pm

Getting the 5k out of the way at lunchtime allowed me the opportunity to enter the Friday evening 10k handicap row on rowpro. As before the start time was a 40min baseline with everyone handicapped on when they start from that. Last time I rowed off a 3min44 handicap, this time I took a 4min20 handicap. It was a great race tonight, and a very close finish – I just managed to take the lead within the final 50m of the race, and was pulling 1:30’s to do so.

10k = 39:37.4 – 4:20 = 35:17.4

1k splits:

3:56.8 (due to handicap)

1:47.0 / 27

1:47.0 / 26

1:47.0 / 26

1:47.0 / 26

1:46.8 / 26

1:46.6 / 26

1:46.6 / 26

1:45.3 / 27

1:38.6 / 30

The pacing plan was 1:47’s, so absolutely spot on for the first half, and then gradual negative splits for the second half. As the entry titles says, this was due to the racing instinct that I just can’t leave behind. I was constantly watching the distance I was behind the leader, and how much it was reducing by every 100m. Then in the final 100m I was determined to pull fast enough to take the lead, but the other rower was obviously pretty determined to win too, so his 1:42’s meant I had to pull 1:30’s to catch him in time. It felt great. The second half of this row I just felt so strong and in control, a brilliant feeling. This is a great sign with the HM test just 2 weeks away, as I need to be rowing this pace for 21k then.

Cycling:

To compliment the GT-R road bike we have on a turbo trainer at home I have now got an “outdoor” road bike. It’s awesome, and I will post a picture tomorrow. My first ride out on it will be on Sunday when I’ll be doing a leisurely ride down to the south coast – something like 50miles away I think. We will worry about getting back after we get there. I bought the bike boxed and built it myself last night, so hopefully I didn’t leave anything vital off….

Posted in Cycling, Fast distance | Leave a Comment »

Rowing, cycling, running

Posted by thepeteplan on April 30, 2008

I made a comment on a health and fitness forum at work that I thought I could run a half marathon in under 1hr45, without any specific running training. The context of the comment isn’t too important, but someone replied with “no you can’t, prove it”. I’m not going to just go out and run a half marathon to prove a point, so to do one I will do some running training on the side to actually run a reasonably fast half marathon. A further challenge was to run a half marathon closer to a colleagues pb (1hr22) than he can row a half marathon slower than my pb (1hr15). I’m writing about this now in order to put into context when some of my erg times are a bit slower due to the additional running training, rather than just doing it quietly on the side.

Erg training:

10k = 35:49.8 / 1:47.4 / 26

2k splits:

1:49.8 / 26

1:48.8 / 26

1:47.9 / 27

1:46.8 / 27

1:44.0 / 28

Running training:

My initial aim with the running is to run once every 3 days on average, on top of the normal rowing schedule. So far I have done the same running route 3 times:

24th April = 39min 40sec

27th April = 38min 25sec

30th April = 39min 05sec

Tonight’s run was a little slower than Sunday’s due to the rain, and the “bogginess” of the cross country half of the route I’m running. The route is somewhere between 9 and 10km, but at this stage I’m not too bothered exactly as long as the general trend is getting faster (or at least easier). After a few more runs I will add an extra lap of the cross country element that will add another 15 to 20mins to the run.

Bike training:

I also did my first session on the turbo trainer last night for a few weeks:

30mins = 11.7miles / 268watts average / 23.4mph average

I need to incorporate some bike training into the routine too as I would like to take part in one or two of the rowathlon series races this year. To make this easier I’m going to buy a new bike sometime in the next couple of weeks so I can cycle to and from work on a regular basis, and make at least some of the training more time efficient.

Posted in Cycling, Running, Steady distance | 2 Comments »

10mile Turbo TT

Posted by thepeteplan on April 6, 2008

As I hadn’t tried a time trial on the turbo (bike) yet I thought it would be a good use of my rest day this morning.

5min warm up

10miles = 19:06 / 31.6mph / 336watts (41.4mph / 458watts max)

5min warm down

It was actually marginally faster than that as I didn’t switch to time until I’d stopped, so this included the turbo slowing from 41mph to rest.

I thought as it was a similar time to a 5k TT on the erg that I’d think of it that way, and judge pace as if every 1mile was a 500m split of an erg 5k. As it was if my legs felt like they did 4miles in at 2k in a 5k on the erg I’d not finish it, yet I was fine to maintain pace throughout, and speed up by 10mph in the final stages. Much more to come.

I added a new blog section the other day Sprint / HIIT to discuss sprint training and High Impact Interval Training on the erg. I will add more to it at some point.

Would would have thought this would be the view of your back garden in southern England in April?

Or this from the front window:

Maybe the weatherman can be right sometimes.

Posted in Cycling | 1 Comment »

Faster cycling

Posted by thepeteplan on March 30, 2008

I put off training until late on Saturday and so decided to do a 30min cycle on the turbo trainer rather than use the erg. I would be interested if anyone has any knowledge or experience of how wattage and pace on a Tacx turbo trainer compares to cycling on the road (or track)?

Training:

30min cycle starting as a warm up and gradually speeding up throughout:

Average = 278watts / 26.1mph

Maximum = 476watts / 42.6mph

Distance = 13.1 miles

Crossed over the 300watt mark around half way, up to 330watts at 10mins to go, and with a pretty good sprint over the last couple of minutes.

Blog updates:

As you will see, I have added a page titled “Pete -v- Wolverine” to the blog. A question I often see asked is what the differences are between the Pete Plan and the Wolverine Plan, and which it is best to follow. To begin with I have put a link to both the full details of the Pete Plan and the Wolverine Plan, and I will add on there my thoughts on when each plan might be best for you. My comment about the WP document being 23pages long will perhaps hint to one of the reasons I first looked at making a simpler to follow training plan based on some of the principles of the WP.

Posted in Cycling | Leave a Comment »

On your bike

Posted by thepeteplan on March 23, 2008

No training yesterday as I was out for a day trip into London. I was feeling tired anyway, so it was really a welcome rest day from training. I like to rest from the erg before a new week begins though, so opted for a cycle on the turbo this afternoon for my training. I did consider going for a run afterwards too, but the cold and possible snow put me off.

Training:

30mins cycle = 12.7miles

268watts / 25.2mph ave —- 312watts / 29.2mph max

Apart from sweating a lot by the end, a fairly comfortable cycle ride. I think if I wanted to do a hard 30mins I could do a short warm up then sit on 300watts for the 30mins, as I sat around that level for the last 10mins on this ride.

Posted in Cycling | Leave a Comment »

Everything but the erg

Posted by thepeteplan on March 16, 2008

Saturday was a welcome rest day from the erg this weekend. Instead I went for my first round of golf in about 3 years with a couple of fellow ergers to a course just this side of Guildford (Roker Park). Despite the rain we had an enjoyable 9 holes, and hopefully this will become a regular social outing in the coming months.

Sunday training:

As tomorrow is the second day of the exercise in heat trial at work it meant today had to be an easy session, so the bike seemed like the best option.

35mins = 12.4miles

21.2mph ave, 22.7mph max // 223watts ave, 241watts max

Blog updates:

As I have had a few requests for it, I have added a little more information to the “5k training” page. There is now enough information contained on that page to know how I intend the sessions to all fit together, and so enough to be able to follow the plan listed there.

I have also added a page titled “Pete’s Training” where I will keep track of my Pete Plan progress cycle by cycle. I will record the average pace for each of the interval sessions, and also the sessions I do for the hard distances pieces on a Friday.

Posted in Cycling | Leave a Comment »

45mph… in the living room…

Posted by thepeteplan on March 7, 2008

It’s Friday, so hard distance day on the Pete Plan. Work pressures today meant that I could only manage a short gym session at lunchtime, so a faster CTC time was an obvious choice for today.

Training – lunchtime:

3k warm up = 1:53 / 24

CTC 1609m = 5:05.4 / 1:34.9 / 34

400m splits = 1:33.3, 1:35.6, 1:36.6, 1:34.2

500m cool down

Weights:

Bench press = 60kg, 3 sets of 8

Cable row = 48.75kg, 3 sets of 10 (max weight available)

Training – evening:

A short ride on the turbo tonight. Yes, this is the first time I’ve mentioned training on a bike turbo trainer in the blog, because it’s the first time I’ve used it since starting the blog.

25mins / 22.7mph / 239watts average — 45.0mph / 523watts max

bike1.jpg

I’m sure everyone else has a bike in their living room? It’s a GT series 5 on a Tacx flow, very nice to ride.

A very enjoyable short ride after not using it for a couple of weeks. A few bursts at high speed, hence the high maximum. I’m pretty happy with the CTC time at lunchtime too for the effort. A fairly comfortable row through the middle, and under 6:20 pace with enough left to have done the final 400m if it was set.

Posted in Cycling, Fast distance | Tagged: , , | 1 Comment »