Training Log No2

Ok just a quick blog to keep you up to date on my training. Since last time I blogged Jenn and I have moved in with my family living out of 1 (rather large) Powerbar kit bag each. The situation is good and bad in that we have my mums cooking to look forward to most days, however that is also the bad bit as she still thinks I'm 13 years old and there is a need to feed me up. Me size portions don't mean a great deal in the Patterson household.

So moving swiftly onto the training, and body mass..... well what can I say the house is full of rich food and chocolate digestives so no change there I'm afraid 81.5 kg and my body fat using the electrical impedance is a shocking 15 %. There is a good side to over eating, yes you heard me right my body is a bit more of a carbohydrate burning furnace than It usually is albeit at the expense of my ability to burn fat for fuel but I will focus on that aspect of the training in a couple of weeks when I get to the sunnier NZ climate and I can get some big easy miles in without fear of being washed away.

So what is the benefit of this carbohydrate furnace? Well when there is a lot of glycogen in the muscle and glucose in the blood the enzymes that allow me to fuel forceful contractions are prevalent. I still need to teach my brain to fire the muscles more forcefully but when I do ask them to do contract hard I have the fuel supply working at a very high level.

The result of this is that I am able to put in some good strength work on the bike as you can see from strength section of my training session below my seated over geared efforts are creeping up to the 600 watt mark for 1 minute and I hope to be able to hold 1 minute at over 600 watts before I leave for NZ in a couple of weeks.

I have also seen a couple of new 5 second mean maximal values as I have got my body used to high velocity muscle contractions but these have been done away from the force work after a period of recovery, as I'm sure you are aware trying to co-ordinate your legs at high speed in sprint drills is a no go when force reps are a large part of the training. If sprinting is your thing, make sure you do the speed work first so you are building power onto good form and high leg speed not the other way around.

Apart from working on strength I have been doing the easy rides but not staying on the Cheshire plain, I have been cruising around the peaks just taking it easy and trying not to stray into zone 3 unless I'm doing specific tempo intervals. I am well aware of how efficiency is such a key component of endurance racing (2-6 hours) and I have a set pattern of aerobic training that can shift my aerobic threshold (not my OBLA (LT2) to some quite high power outputs, although it is sometimes hard to hold back during the long aerobic rides and focus on cadence rather than power and doing it in bad weather doesn't help so the lions share of that training can wait a few weeks.

Jenn is enjoying some down time although she has been commuting most days keeping the miles in. And down time in another form as she was knocked off the scooter the other day which we had just fixed up. She is not badly injured as the impact was low speed (get well gifts of chocolate and Campagnolo ergo 11 spd shifters can be sent to me and ill pass them on... honest!) It highlights the problems of commuting in this country where drivers seem to have forgotten that you look right, left then right again before pulling out, not right then left then pull out still looking left. Its all very well delivering bike ability courses to get people out of cars and onto bikes but its damn dangerous at rush hour times. Drivers need educating as much as cyclists, perhaps a week commuting on a bike should be part of the driving licence that would make drivers be more aware.