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.