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