It was time for the group ride at Johns today.
Weather was not very nice - cold and wet although the weather during the ride was far better than that on the M4 whilst driving there!
Got my first ever puncture today and big thanks to Dave for changing the inner tube, saved us all a bit of time standing next to the road as I would have taken quite a bit longer!
It was my first long ride for a couple of months and it was nice to get out on the road again for a decent ride.
It was also nice to meet up with Joy again as I had not seen here for a long time as well as catching up with John, Sasha and Dave.
Tuesday, 28 October 2008
Wednesday, 22 October 2008
Day 119 - Wednesday 22nd October 2008
Not been up to a huge amount since last update.
Working late and days out of the office have curtailed eveining turboing, but hopefully that is now in the past.
Went out on the bike on Saturday, although it was sunny it was also cold and windy.
I am really suffering from cold painful feet whilsy out on the bike at the minute which has curtailed the distance - but Wiggle assure me my overshoes are on their way, hopefully they will make it before the weekend.
Saturdays ride was 25 miles in around 1 hr 30 mins before cold feet and noisy gears sent me home.
Spent the rest of the day washing the bke (and car) and giving the gears a quick service.
Last nights turbo session got canned as I felt as though I was at the start of a cold, however I feel fine today so hopefully just a false alarm.
So work and the M3 allowing I should get a bit of turbo time this evening.
Well work and the M3 behaved and I was home on time so jumped on the turbo.
Did a 10 mins gear pryamid to warmup.
Followed by 3 x 8 mins efforts at 75% MHR with 2 mins recovery spinning inbetween.
Finished with 8 mins easy spinning as a cool down.
Total time 45 mins.
Distance covered 11.7 miles.
Working late and days out of the office have curtailed eveining turboing, but hopefully that is now in the past.
Went out on the bike on Saturday, although it was sunny it was also cold and windy.
I am really suffering from cold painful feet whilsy out on the bike at the minute which has curtailed the distance - but Wiggle assure me my overshoes are on their way, hopefully they will make it before the weekend.
Saturdays ride was 25 miles in around 1 hr 30 mins before cold feet and noisy gears sent me home.
Spent the rest of the day washing the bke (and car) and giving the gears a quick service.
Last nights turbo session got canned as I felt as though I was at the start of a cold, however I feel fine today so hopefully just a false alarm.
So work and the M3 allowing I should get a bit of turbo time this evening.
Well work and the M3 behaved and I was home on time so jumped on the turbo.
Did a 10 mins gear pryamid to warmup.
Followed by 3 x 8 mins efforts at 75% MHR with 2 mins recovery spinning inbetween.
Finished with 8 mins easy spinning as a cool down.
Total time 45 mins.
Distance covered 11.7 miles.
Tuesday, 14 October 2008
Day 111 - Tuesday 14th October
Turbo time again tonight.
Started with a 10 min gear pryamid warmup.
Then 3 X 8 mins@ 75% MHR with 2 mins recovery at 60% MHR.
Finished with an 7 min cool down resucing heart rate to below 60%.
Total time 45 min.
Distance covered 11.8 miles.
After the turbo had my normal 15 mins stretching routine.
Started with a 10 min gear pryamid warmup.
Then 3 X 8 mins@ 75% MHR with 2 mins recovery at 60% MHR.
Finished with an 7 min cool down resucing heart rate to below 60%.
Total time 45 min.
Distance covered 11.8 miles.
After the turbo had my normal 15 mins stretching routine.
Friday, 10 October 2008
Day 107 - Friday 10th October 2008
Been a bit busy this week on a training course but got home tonight for a bit of turbo time!
Started with a 15min warmup bringing my heartrate up to 65%.
Followed by some isoleted leg drills.
Some cadence based intervals.
A 10 min effort at 75% heart rate.
Then a warm down.
Total time 1hr.
Distance 13.9 miles.
Started with a 15min warmup bringing my heartrate up to 65%.
Followed by some isoleted leg drills.
Some cadence based intervals.
A 10 min effort at 75% heart rate.
Then a warm down.
Total time 1hr.
Distance 13.9 miles.
Saturday, 4 October 2008
Day 101 - Saturday 4th October
Went for something a bit different today.
mik and I drove to Box Hill near Dorking in Surrey.
He wanted to spend a bit of time walking up and down the hill whilst I went cycling.
It was a lovely sunny morning, although pretty cold - around 6C when we started.
I headed off to do a few loops of the infamous Ballbuster Duathlon route - detailed here http://www.bikely.com/maps/bike-path/Box-Hill-Route
The entire circuit is 7.9 miles and includes over 1000 feet of climbing.
I had about 1.5 hours to cycle around before meeting mik back at the car to go for a final walk up the hill with him.
I did 2 full circuits of the course plus an additional climb to the summit and back again.
Total distance was 19.3 miles with around 3000 feet of ascent done in 1hr 32mins.
It was really great to be out on a cold but sunny day and I have never seen so many road cyclists in one place before, they were all really friendly as well.
This was my introduction to the real Surrey hills, but the Box Hill climb was not too taxing, just all about getting into a rhythm and keeping going.
I am looking forward to getting back out there again and tackling some of the other famous Surrey Hills climbs.
mik and I drove to Box Hill near Dorking in Surrey.
He wanted to spend a bit of time walking up and down the hill whilst I went cycling.
It was a lovely sunny morning, although pretty cold - around 6C when we started.
I headed off to do a few loops of the infamous Ballbuster Duathlon route - detailed here http://www.bikely.com/maps/bike-path/Box-Hill-Route
The entire circuit is 7.9 miles and includes over 1000 feet of climbing.
I had about 1.5 hours to cycle around before meeting mik back at the car to go for a final walk up the hill with him.
I did 2 full circuits of the course plus an additional climb to the summit and back again.
Total distance was 19.3 miles with around 3000 feet of ascent done in 1hr 32mins.
It was really great to be out on a cold but sunny day and I have never seen so many road cyclists in one place before, they were all really friendly as well.
This was my introduction to the real Surrey hills, but the Box Hill climb was not too taxing, just all about getting into a rhythm and keeping going.
I am looking forward to getting back out there again and tackling some of the other famous Surrey Hills climbs.
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