Cycle Training 2013 – Session 2
OK the working week has passed and it was time to find out if the lessons of last weeks training had been learnt.
Having spent time on the weekday evenings prepping by adding new water bottles & cages to the bike, switching back to the original saddle in the hope of better comfort, replacing the peddles with Shimano SPD Pedals and tightening up the kickstand so it doesn’t rattle against my back wheel. I was naturally eager to see how performance would be different this week.
Of course the biggest challenge for me was to overcome the hunger wall. For this I carefully planned my feeds throughout the cycle. Every 45 minutes may seem overkill but I am not holding a great amount of reserves in my skinny body so to achieve it is important to put the fuel in. Fortunately it seems to be about the right balance for me to accomplish as being powered by the SIS gels, High 5 electrolytes and a Trek Bar I managed to keep pace and not hit that wall.
We also had one of my work colleagues and Essancekenobi’s sister along for the ride. Not quite a peloton I know but we had an enjoyable ride. Enjoying more stops along the way but actually taking less cycling time which seems counterintuitive. I was really pleased to have only paused once on a normal hill climb. Having made the fundamental mistake of pushing into the hill hard at the start I had to pause a few seconds to get my heart rate back under control. The the steady pace resumed and I continued up having identified that pace and breathing are the keys to getting a steady ascent. The obvious exception to this is our mini Ditchling Beacon calls Sleepers Hill in Winchester. Both Essancekenobi and I cycled it whilst taking a number of pauses. As we progress over the coming weeks we are looking to pause less and to make our way up this one without stopping. We have improved because last week we walked it!
Garmin Connect has a great tool that allows us to compare activities side by side and see the difference in the stats. Our ride was just over a mile less. This is simple to explain because we didn’t miss turnings and go whizzing down hills we then had to climb again! We increased average moving speed to 10.2mph and the average pace decreased by 13 seconds per mile. Average temperature was 3.7 degrees (almost 3 degrees colder than last week) and we had some winds to contend with the manifest either as headwind or crosswind. So all the stats seem to be going in the right direction so as the song says “Things can only get better”.
I also managed to keep the cadence sensor in alignment for the full duration of the ride and can see the average cadence is down, I think this is because I managed to figure out a better way to work with my gears. This resulted in another proud moment where I was hitting 22 mph on a flat!
As we progress the gains today may seem small but they are all stepping stones on our way to being prepared to do our best for the charities we are supporting. Charity Events page is available for anyone that would like to sponsor / donate to those charities.
I learned this week that my saddle needs adjusting up so that I can get the full benefit of using my legs, even more noticeable now I have the SPD Pedals. Roll on next week which will be back to just the two of us, i’m looking forward to seeing how well I can keep up again.