20th May

Telecom 40's

15min warm up
30 x 40sec efforts in zone 4 with 20 sec recovery
Finish ride in Zone 2
2 mile run to finish

22.86miles
AVS 19.6mph
Time 69.54
Zone 2 26.09
Zone 3 20.31
Zone 4 23.03

AHR 142
MHR 167
Kcal 1095

15th March

Omega Racing Club, Thruxton Circuits

Body weight 85.5kg

Time 65.43

Zone 2 19.39
Zone 3 9.04
Zone 4 17.20

AHR 143
MHR178
Kcal 850

28 miles, just got in the top 20

14th March

Recovery day
Body weight 85kg

13th March

Training prescribed:
'Hour of Power'
75 min. Zone 2 ride, with 2 x10 min Zone4 efforts, with a 10 second sprint every 2 mins.

Body weight 84.5kg

12th March

Training prescribed:
75 min Zone 2 ride.

Body weight 85kg

Session time 86.46

Zone 2 54.03
Zone 3 5.37
Zone 4 3.27

AHR 132
MHR 162
Kcal 962

11th March

Training prescribed:
Max. aerobic intervals.
75 min Zone 2 ride, complete 4 x 4 min intervals at Zone 5 @ 85-95rpm.
5 min recovery between efforts
Finish session @zone 2

Body weight 85.6kg

Time 102.36

Zone 2 30.00 aprox.
Zone 3 9.07
Zone 4 8.44
Zone 5 11.29

AHR 135
MHR170
Kcal 1188

Hard but enjoyable session, I found it tough getting to and keeping in zone 5

9th March

Training prescribed: Peak sprints
10 min warm up.
6 x Small ring sprints starting at 10mph, and shifting up twice, aiming for 110-120 rpm
3mins. recovery between sprints

6 x Big ring sprints, starting at 20mph, and shifting up twice, aiming for 110-120rpm
3mins recovery between sprints

6 x Big ring sprints, starting at 23mph, shifting up twice, and aiming for maximum cadence.
3 mins. recovery between sprints.

Body weight 86.4kg

Time 78.21

Zone 2 27.00
Zone 3 13.39
Zone 4 4.39

AHR 132
MHR 161
Kcal 862

Good session very hard on the legs, but got into the cadence targets, most of the time

9th March

Recovery day

Body weight 86.3kg

8th March

Festival RC / Surrey League road race, Alfold course

Body weight 85.3kg.

Time 96.37

Zone 2 30.35
Zone 3 21.33
Zone 4 21.29

AHR 146
MHR 176
Kcal 1298

Punctured on penultimate lap, but felt strong and pretty comfortable throughout

7th March

Recovery day

Body weight 83.6kg

6th March

Training prescribed:
Yesterdays Micro bursts

Body weight 84.6kg

Time 76.24

Zone 2 21.04
Zone3 9.19
Zone 4 10.35

AHR136
MHR 161
Kcal 849

5th March

Training prescribed:
Micro bursts. 2sets of 25 x 15sec zone 4 efforts with 15 sec recovery, with 5 mins. between sets.
finish remainder of ride in zone 2.

Body weight 85.3 kg

Time 119.29

Zone 2 41.06
Zone 3 6.07
Zone 4 0.58

AHR 129
MHR 156
Kcal 1274

Postponed planned session in favour of riding alternative race route, as the original is flooded

4th March

Training prescribed:

45 min. recovery ride

Body weight 85.7kg

Time 90.49

Zone 1 74.20
Zone 2 14.43
Zone 3 1.46

AHR 120
MHR 149
Kcal 813

Rode this coming Sundays race route

3rd March

Training prescribed:
45 recovery ride.

Body weight 85.6kg

54 Minutes on turbo, riding in zone 1

2nd March

Recovery day

Body weight 86.2kg

1st March

Team ride

Body weight 86.3kg

Time 225.58

Zone 2 58.19
Zone 3 19.14
Zone 4 9.06

AHR 122
MHR 166
Kcal 2229

I did around 80 minutes before meeting the others. A fairly easy pace today, over 62miles

28th February

Training prescribed:

Zone 2 ride of 75 mins

Body weight 85.4kg

Time 81.05

Zone 2 16.24
Zone 3 0.50
Zone 4 0.00

AHR 119
MHR 148
Kcal 142
I decided I should take it easy today as I have a long ride planned

27th February

Training Prescribed;
Recovery ride or rest day

Body weight 85.9kg

Time 85.37

Zone 2 32.08
Zone 3 10.03
Zone 4 0.43

AHR 131
MHR 156
Kcal 949

Not exactly a recovery ride at 18.5mph average, but it was sunny, so it had to be done

26th February

Training prescribed:
Micro bursts.
75 min zone 2 ride with 2 sets of 25 x15 sec efforts in zone 4 with 15sec recovery.
5mins between sets.
Finish ride in zone 2

Body weight 86.1kg

Session time 88.00

Zone 2 37.52
Zone 3 9.21
Zone 4 19.08

AHR 139
MHR 163
Kcal 1082

Very pleased with todays session, able to keep to the required zones, and felt comfortable

25th February

Training prescribed:
Telekom 40's
75min zone 2 ride with 2 sets of 30x40sec big gear efforts @zone 4
take 5mins between sets.
finish ride in zone 2

Body weight 86.5kg

Ride time 94.24
Zone 2 34.09
Zone 3 4.59
Zone 4 0.24

AHR 127
MHR156
Kcal 966

Nothing in my legs today, couldn't get anywhere near zone 4, turbo session last night, ruined it for today.

24th February

Turbo session.

Body weight 86.8kg

Zone 2 session

Time 75.04

Zone 2 57.32
Zone 3 1.16

I had to swap the road for the turbo, as I ran out of time today, absolutly hated it

23rd February

Recovery day

Body weight 87kg

Recovery ride of 30 minutes approx, no readings taken

22nd February

Team Ride

Body weight 87.4kg

Time 189.53
Zone 2 102.07
Zone 3 63.01
Zone 4 36.37

AHR 129
MHR 177
Kcal 2237

Very fast for the first hour, but I could not keep it up , so I left Graham and Toni to it, and rode
the rest on my own.
I'm glad this weeks over, as it's been exhausting workwise.

21st Febvruary

75 min. Zone 2 ride

Body weight 86kg

Decided on a rest day, as I'm still tired. Still worked 13 hours through!

20th February

Sweet spot: 75 min ride in Zone 2, with 2 x 15min efforts @high zone 3, low zone 4. 15 mins in between sets. Then complete 8 x1 min efforts in the same range @105rpm + with 1 min recovery's Finish ride in Zone 2

Body weight 86.2kg
RHR 43bpm

Time 109.50
Zone 2 51.24
Zone 3 50.12
Zone 4 4.05

AHR 127
MHR 156
Kcal 1128

I really struggled to keep it in the sweet spot, not getting in the low zone 4's enough
Feeling the effects of a long hard week workwise

19th February

Training prescribed:

Rest Day

Body weight 85.9kg

Needed the recovery day today, as I'm working very long hours, at the moment.

18th February

Training prescribed:
Micro bursts, Zone 2 ride, with 2 sets of 25 x 15 sec. reps. with 15 sec recovery. 5 minutes between sets, and complete the rest of the ride in zone 2

Body weight 86.3kg

Session time 88.08

Zone 2 24.15
Zone 3 12.57
Zone 4 19.30

AHR 137
MHR 165
Kcal 1084

Again another hard session, especially after yesterday.

17th February

Training prescribed: Telekom 40's
Zone 2 ride with 2 sets of 25 x 40 sec. big gear, zone 4 efforts, with 20 sec. recovery. 5 mins between sets.

Body weight 86.8kg

Session time 87.07

Zone 2 13.29
Zone 3 24.36
Zone 4 24.26

AHR 141
MHR 162
Kcal 1126

Really really tough session

16th February

Rest day

Body weight 86.6kg

15th February

Mountbatten Circuit race.
50mins + 3laps.

Body weight 86.5kg

Time 53.55

Zone 2 9.07
Zone 3 12.13
Zone 4 17.09

AHR 150
MHR 182
Kcal 764

Pretty full on, pace wise. Very nearly lost it having gone with one breakaway, only to be caught and spat out the back. Just pulled it back in time, and managed to finish in the bunch.

14th February

Training prescribed:
75 min zone 2 ride

Body weight 86.5kg

Session time 75.24

Zone 2 34.36
Zone 3 6.19
Zone 4 1.56

AHR 127
MHR 158
Kcal 673

13th February

Training prescibed:
Rest day.

Body weight 86.1kg

12th February

Training prescribed:
Sweet spot: 75 min Zone 2 ride, with 2x10min high zone 3, low zone 4 efforts with 15min recovery between sets.
8 x 1min efforts in same zones at 105rpm+, with 1min recovery's
Finish ride in zone 2

Body weight 87.1kg

Session time 90.13
Zone 2 29.23
Zone 3 27.28
Zone 4 7.25

AHR 138
MHR 158
Kcal 1111

11th February

Training prescribed: Micro Bursts, 75 min Zone 2 ride, with 2 sets of 20 x 15sec. zone 4 reps with 15 sec. recovery, with 5 minutes between sets.

Body weight 87.6kg

Session time 87.54

26.67miles @18mph average

Zone 2 35.06
Zone 3 6.10
Zone 4 15.38

AHR 138
MHR 166
Kcal 1094

Really tough session

10th February

Training prescribed: Telekom 40's. 75 min zone 2 ride with 2 sets of 20x40sec zone 4 big gear efforts,with 20 second recovery, and 5 minutes between sets.

Body weight 87.7kg

Session time 80.24

24.93miles @18.5mph average

Zone 2 15.46
Zone 3 9.57
Zone 4 28.39

AHR 144
MHR 168
Kcal 1067

Pretty windy, but otherwise ok. Made sure I warmed down properly, and stretched afterwards.

9th February

Rest Day

Body weight 87.8kg

8th February

Team ride

Body weight 88.2kg

Time 233.10
Distance 68.52 miles
Average 17.2 mph

Zone 2 66.47
Zone 3 33.11
Zone 4 18.39

AHR 127
MHR 171
Kcal 2753

Easy ride today felt good throughout, looking at the above HR zones, I rode approx. half of it in the recovery zone, which finishes the recovery week off nicely.

7th February

Training prescribed
Recovery day

Body weight 87.8kg

6th February

Training prescribed:
75 min zone 2 ride with 1 x 10min Zone 3 effort at +10rpm

Body weight 87.9kg

Time 116.31

Zone 2 28.39
Zone 3 15.23
Zone 4 0.10

AHR 123
MHR 154
Kcal 1129

Very cold, wet, and unpleasent session.

5th February

Training prescribed:
Telekom 40's
75 min. Zone 2 ride with 15 x 40 sec efforts with 20 sec recovery

Body weight 87.9kg

Time 78.14

Zone 2 25.36
Zone 3 11.20
Zone 4 8.42

AHR 135
MHR 166
Kcal 933

4th February

Training prescribed:

Recovery ride of 45min.

Body weight 87.8kg

3rd February

Training prescribed:
Recovery ride of 45 mins in recovery zone

120mins. on cross bike

Body weight 88.1kg
No data recorded

2nd February

Rest day.

Body weight 87.9kg

Recovery week this week. I'm not looking forward to the enforced rest!

1st February

Team ride

Body weight 88.1kg

Time 194.36

Zone 2 87.56
Zone 3 54.46
Zone 4 22.51

AHR 124
MHR 176
Kcal 3369

Felt really strong today, despite the very cold and windy conditions

31st January

75min Zone 2 ride with 5x10min Zone 3 efforts alternating by plus or minus 10rpm per effort

Body weight 88.3kg
Session time 104.10
Zone 2 25.34
Zone3 23.50
Zone 4 6.58

AHR 122
MHR 171
Kcal 1039

Had problems with the bike, later discovered, that the frame had cracked

30th January

Recovery day

Body weight 88.2kg

70 min. recovery session on turbo.
No readings taken

29th January

75 min Zone 2 ride

Body weight 89.1kg

Session time 91:04

Zone 2 46:01
Zone 3 12:15
Zone 4 5:19

AHR 135
MHR 165
Kcal 1081

28th January

UCI 8's
10 min warm up, followed by 75 min Zone 2 ride with 6x8sec. big gear standing start reps, aiming for 100rpm +

Body weight 89.1kg

Time 1:41:14

Zone 2 47:40
Zone 3 9:10
Zone 4 3:03

AHR 132
MHR 165
Kcal 1159

27th January

Telekom forties
75 min Zone 2 ride with 30 x 40 sec. big gear reps in zone 4, with 20 sec recovery
Remainder of ride in Zone 2

Body weight 89.9kg

Session time 1:37:21

Zone2 37:18
Zone 3 11:55
Zone 4 25:27

AHR 142
MHR 167
Kcal 1277
Really enjoyed the session, but it was absolute torture doing the last 10 or so reps

26th January

Recovery Day

Body weight 89.7kg

Resting heart rate 43bpm

25th January

Body weight 90kg

Team Ride
69.61 miles @ 16.7 mph average
Time: 4:09:32
Zone2 1:14;49
Zone 3 53:00
Zone 4 33:21

AHR 135
MHR 172
Kcal 3120

Good ride in very wet and windy conditions, felt fairly strong throughout, but still struggling on the hills.

24th January

Training prescribed:
Tempo, strength, and cadence.
70 min ride in zone 2, with 4 x zone 3 efforts
1st rep normal cadence
2nd rep 10rpm below norm
3rd rep 10 rpm above norm
4th rep normal cadence
finish ride in Zone 2

Body weight 89.4kg

Session time: 84:16

Zone 2 21:57
Zone 3 28:12
Zone 4 13:39

AHR 139
MHR 161
Kcal 1066

Off the time for the Zone 3 segment, but found it really dificult to keep within the zone, even through the route was fairly flat. Either went to high or into the lower zone

23rd January

Recovery day

Body weight 89.7kg

22nd January

Training prescribed:
75 min. Zone 2 ride

Body weight 90kg

Zone 2 30:48
Zone 3 20:49
Zone 4 11:41

AHR 138
MHR 172
Kcal 1210

21st January

Training prescribed:
UCI 8's in a Zone 2 ride
After 10 min. warm up, incorporate into the ride 6 x 8 sec. big gear sprints at 100rpm+
Finish ride in Zone 2

Body weight 90kg

Session time 1:28:14
Zone 2 30:32
Zone 3 11:20
Zone 4 4:51

AHR 131
MHR 170
Kcal 986

Heart Rate Zones

Recovery upto 126 bpm Below 60% of maximum heart rate (MHR) =185
Zone 1 126-132 60-65%
Zone 2 132-145 65-75%
Zone 3 145-153 75-82%
Zone 4 153-162 82-89%
Zone 5 162-168 89-94%

20th January

Telekom forties
Session Time 75 mins.
15 min warm up, followed by 25 x 40 sec. efforts in a big gear, with 20 sec. recovery.
Finish ride in Zone 2

Body weight 91kg

Session time 1:30:57

Zone 2 25:57
Zone 3 12:55
Zone 4 18:13

AHR 139
MHR 171
Kcal 1128

19th January

Recovery Day
Body weight 90.7kg

18th January

Hindhead Reliabilty Trial

Body weight 90.3kg

Total distance 73.36 miles

Total time 4:27:26

Zone 2 1:03:03
Zone 3 40:28
Zone 4 52:05

AHR 138
MHR 173
Kcal 3317

Very pleased with todays performance, started to cramp up towards the end through. (needs to be addressed)

17th January

Body weight 90.2kg

Recovery Day

16th January

Training prescribed:
Session time 70 mins.
Zone 2 ride with 3 x 10 min. zone 3 efforts.
1st effort 10rpm slower than normal cadence.
2nd & 3rd efforts 10 rpm faster than normal cadence.

Body weight 90.2kg

Session time 1:29:24

Zone 2 31:39
Zone 3 24:56
Zone 4 3:24

AHR 134
MHR 159
Kcal 1049

Struggled to keep in Zone 3 during the reps. as heart rate kept stabilizing.
Really tired now, looking forward to a rest day tomorrow.

15th January

Training prescribed:

75 min. ride at Zone 2

Body weight 90.3kg

Session time1:27:36

Zone 2 50:19
Zone 3 9:57
Zone4 1:56

AHR 134
MHR 158
Kcal 1044

Really tired today, but otherwise ok

14th January

Training pescribed:
UCI 8's,
Session time 75 mins.
10 min. warm up
Zone 2 ride, with 6 x 8 second big gear sprints @100rpm + from a standing start, with 5 mins between intervals.

Body weight 90.7kg

Time 1:38:21

Zone 2 46:28
Zone 3 21:07
Zone 4 8:09

AHR 139
MHR 166
Kcal 1242

13th January

Training prescribed: 75 minute ride.
Telekom Forties
15 min. warm up
20 x 40 sec. Zone 4 efforts in big gear, 20 sec. recovery.
Finish remainder of session in Zone 2

Body weight 91.3kg
Time 1:23:15
Zone 2 28:13
Zone 3 10:25
Zone4 15:27
AHR 139
MHR 168
KCal 1048

12th January

Rest Day

RHR 45

11th January

Team ride.

Duration 2:57:39

Distance 47 miles

Zone 2 48:21
Zone 3 26:49
Zone 4 18:02
AHR 132
MHR 176
Kcal 2239

After a good start this week the training went down hill rapidly, becuase of work, weather and family commitments. The highlight of the week should have been the team ride, but that was a bit disjointed to say the least.
Having said that, it was just shy of 3 hours , so better than nothing I suppose

10th January

No training due to workload and weather conditions.

9th January

Recovery day
Body weight 90.8kg
Resting heart rate
45bpm

Just reading through the next 2 weeks training plan, which Dan has just emailed over.
Now the hard work begins!

8th January

Slindfold>Haven>Bucks Green>Loxwood>Ifold>Kirdford>Wisborough>Billingshurst

Body weight 90.8kg

Time 1:40:59

Zone 2 36:45
Zone 3 16:38
Zone 4 14:41

AHR 137
MHR 165
Kcal 1247

Interval session, 2 sets 15 x 20sec. efforts, 40 sec. recovery

Legs where really sore after yesterday, but managed to ride it out after 20 minutes.
Really enjoyed the intervals

7th January

Storrington>Amberley>Bury Pulborough>Adversane>Coneyhurst

Body Weight 90.8kg

Time 2:05:04

Zone 2 44.45
Zone 3 16.11
Zone 4 6.59

AHR 132
MHR 164
Kcal 1440

A steady ride with the aim to stay in and around zone 2.
Having been riding the cross bike recently, with a lower saddle height, I noticed that on the road bike, I am definatly riding too high, and that probably explains my 'rolling' on the saddle, that Graham commented on at the weekend. I will try dropping the height.

6th January

Downs Link>Baynards>Tismans Common>
Drungwick Lane> Wey and Arun Path>
Loxwood>Ifold>Kirdford>Wisborough>Billingshurst

Cross Bike

Body weight 91.3kg

Time 1:53:22

Zone 2 39:46
Zone 3 23:51
Zone 4 11:58

AHR 137
MHR 167
Kcal 1400

Legs a bit sore after the pounding from the frozen ground offroad, but otherwise ok.

5th January

Body weight 91.5kg

Recovery day

15 mins stretching

4th January

Shipley>Dial Post>Ashurst>Steyning>Bramber>Downs Link>Christ Hospital (Cross bike)

Body weight 91.4kg

Time 2:05:28
Zone 2 45:51
Zone 3 28:53
Zone 4 16:05
AHR 140
MHR 176
Kcal 1608
Stretching 10mins.

Very cold so opted for the cross bike.
Felt really comfortable, and had a very fast ride.
The past weeks training hasn't been exactly cutting edge, but until I get the training programme off of Dan, I am more than happy too play it by ear, for the next couple of weeks.
It's just nice to be back training again.

January 3rd

Buck Barn>A24>Horsham

Weight 91.8kg

Time 1:13:28

Zone2 20:22
Zone 3 20.40
Zone 4 17.03
AHR 142
MHR 167
Kcal 954

Icey roads so opted for the dual carriageway
Put in some TT efforts, and felt very comfortable

January 2nd

Slinfold, Billingshurst loop.

Weight 93.3kg

Time 1:04 :38

Zone 2 32:48
Zone 3 11:31
Zone 4 5:33

AHR 139
MHR 164
Kcal 815

Recovery ride, felt ok after yesterday.

January 1st 2009

Team ride.
Shipley>Storrington>Rackham>Houghton>Bury> Fittleworth >Bedham> Wisborough

Body weight 93.5kg

Time: 3:10:19

Zone 2 44.07
Zone 3 36.15
Zone 4 41.33
Average HR 148
Max. HR 183
Kcal 2676

Suffered badly on the hills, growing tired towards the end of the ride.
Really fed up with my weight gain, and lack of time on the bike recently, but having checked the diary I weigh slightly less than I did last year. No excuse through.