Mon: Rest day
Tues: 1.5hrs Z1 - 108 watts avg.
Wed: 1.5hrs Z1 - 134 watts avg.
Thurs: Mtb ride, single track. 1.2hrs, avg HR 152bpm.
Fri: 10min row (inc 1x30sec effort), stretching, foam rolling etc
Sat: Race day. TT and road race. Report below.
Sun: Sick. Rest day.
Saturday and Sunday was a "tour" of three races, 4km TT (non-tt bike), 50km road race on the Saturday and a 100km on the Sunday. I had decided to do this about 5 days earlier so my prep for a proper race wasn't exactly there, but thought it would be an excellent training opportunity. And I got to do a TT finally, even if it was on the road bike! Entered myself in B grade, hoping I could hold on.
Equipment: CAAD8, 54cm frame, Dura-Ace 7800, some Easton training wheels box rim w/ Conti Gatorskins, SMP composite saddle, and recently changed to 38cm bars with "Lizard Skin" bar tape (which I am now a big fan of, very grippy).
TT: 4km, with a longish downhill start and then a bit of undulation and then slight rise at the end, headwind. Adopted the long sleeve skin suit for this one and had planned to use the new Kask Vertigo Sprinter helmet with the closed vents that I had ordered... but the courier didn't arrive in time so standard helmet used instead. Would have been 5 secs right there
Time was 6:22 which placed me joint 4th with two others who got the same time. The best time was 5:52 which would would have put this guy in 4th in A grade... oh well. Power: 306 watts avg.
Road race: 50km out and back, headwind out, tailwind back. Undulating terrain with net gain out and net loss back. This is actually my first road race since 2009. I had forgotten how hard road racing can be. I put in a half hearted attack in the first 10kms which was shut down in very rapid order. There were plenty of attacks against the guy in the lead but each time he dragged them back. I was nearly shelled many times, was grovelling a lot for the first half. The return leg was pretty fast and two managed get off the front. The finish was a slight uphill drag which I managed to put in a kick for... and then cramped badly about 50m from the finish line , which was a pity because I was sailing past most of the guys. Cramps are my "you've over cooked it" indicator and I felt like it too. Came in about 16th out of 19 I think, lost 5 places and was 10th on GC.
Avg power 190 watts for 1hr 29mins with new PBs for 1min power - 491 watts, 5min power - 311 watts.
Sun: Woke up with a blocked nose, sore throat and coughing green stuff. Thank you my little petri dishes (aka children). No racing today.
Well good to get a TT done finally and a road race too. I had forgotten some of the finer points of road racing but was remembered quickly though pain enforced learning. Hoping to shake the cold quick before my 10 day "training camp" comes up next week.