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Monday, 21 October 2013

Taking ‘Periodisation’ to new extremes!

  After possibly over-training last winter….

Thursday, 12 September 2013

End of season looms….

  Well, stuff hasn't quite gone to plan as usual....

Thursday, 15 August 2013

Wednesday, 7 August 2013

Bit breezy on the E2/10!

  One of those days where you know your time is going to be…

Wednesday, 31 July 2013

A different type of PB!

Yeees! Done it. Made it quite difficult for myself though….

Thursday, 25 July 2013

Monday, 1 July 2013

Friday, 21 June 2013

Friday, 31 May 2013

Thursday, 30 May 2013

Sunday, 12 May 2013

So, what now?

  After spending 4 years trying to rediscover my cycling youth….

Thursday, 9 May 2013

Thursday, 11 April 2013

Unbelievably Frustrating

  Just when you think you've got a bit of momentum going....

Monday, 1 April 2013

Monday, 18 March 2013

Tuesday, 5 February 2013

I'm not mucking about this season. Sub 21 min '10' or bust...

  Well, I’m afraid I had to resort to antibiotics to clear the last dregs of my disease but it was worth it. ‘Acute Sinusitis’ apparently – not pleasant.

  Anyway, no ill effects really, apart from only really being able to start training a few weeks ago after missing a whole month. I’m still quite busy at the moment so having to ration the cycling a lot.  This year’s mantra has become “tough on junk miles, tough on the causes of junk miles...  

  Before I was ill, I was only able to squeeze in about six hours a week, doing 2 x 3 hours very hard, in fact just below 50 mile TT pace, separated by two or three days rest.  I wasn’t aware of getting any faster at the time but I had noticed that my ability to sustain the hard pace came on quite quickly, as did my ability to recover.  Now I’m training again, I’m again aware that it seems to have toughened me up a lot and I’m still managing to train quite hard and get away with it.

Andy was taking 'Shredding himself on the turbo' a bit too literally...
  I’m avoiding ‘base’ miles and stuff like club runs and audaxes etc like the plague – I’m aiming for quality this year, not quantity. Besides, I can’t really spare the time!  A typical week is looking like this at the minute:

  Sat    – 3 x 20 mins at threshold on turbo, with 5 mins rest.
  Sun   – 90 mins Z3
  Mon   – Day Off
  Tues   - 3 x 20 mins at threshold on turbo, with 5 mins rest
  Weds  – 90 mins Z3
  Thurs – 90  mins Z3
  Fri      – Day Off

  So far, so good. I can feel the power coming up nicely with no signs of any long term fatigue.  I’m going to smash it hard for six weeks then think about speedwork etc.

   I’m being very dedicated by avoiding the booze and eating properly and hydrating myself well.  I’m especially avoiding fat in my diet and ramming the quality carbs in immediately after training.  My favourite recovery meal is a bowl of semolina with the equivalent of 3 pints worth of skimmed milk powder mixed in and a big dollop of honey! Yum!  Bowl of branflakes with skimmed milk for brekky and a Weight Watchers type readymeal with a mountain of boiled potatoes for tea!
  It goes without saying that I’m really leaning up and the bodyfat is slowly being incinerated.

  As well as the usual big doses of B vits I have to take to stave off the megaloblastic anaemia, I’ve returned to something I dabbled with a few years ago – magnesium supplementation (as Magnesium Citrate).

 The reason is twofold – firstly, all the calcium I’m getting via the skimmed milk isn’t good for you on its own. The extra magnesium keeps the balance in order.
  Secondly, it helps massively with muscle recovery by limiting lactic acid damage during intense exercise. Unfortunately, the amount you have to take initially plays havoc with your bowels but you soon adapt to it! It also gives you unbelievable bottom gas for an hour or two after you’ve ingested it which is entertaining initially but soon gets a bit embarrassing. However, that subsides too after a week or two.
  It’s an amazing mood lifter too and leaves you with a lovely warm fuzzy feeling of well being, although it makes your fingers and toes really cold on chilly rides due to its vasodilating effect.

  So, not going too bad really. I’ve got a bit of a project going to build a homemade power meter for the turbo and use my Raspberry Pi to process and display the data, so that should be able to give me some idea of progress.  If I get time of course….