Monday June 27, 2016 40K
24 degrees, sunny, 20K S winds. This week is all about intervals. Usually associated with training for racing, they’re a good way for anyone to get faster and stronger. There are an incredible amount of different types of intervals, Google “Cycling Intervals” and you’ll get hundreds of hits. I did a drill mentioned in Clara Hughes’ book, “Open Heart, Open Mind”. Three minutes all out, two minutes recovery, two minutes all out, one minute recovery, one minute all out, thirty seconds recovery, and finally thirty seconds all out. Take a breather for five minutes and do it again. As far as intervals go, these are pretty basic. You can get into some pretty intense clock watching with some of the more complicated drills, but I’m a firm believer of the KISS principle. And who can argue with six Olympic medals?
Wednesday June 29, 2016 40K
24 degrees, sunny, 30-40K S winds. “I got a fever, and the only prescription is more intervals!” https://vimeo.com/55624839
Back doing Clara’s intervals. They don’t last very long, but if done correctly, leave you totally drained. Another good session. I’ve got some hills scheduled for the weekend, we’ll see if all this effort will pay off.
Friday July 1, 2016 100K
27 degrees, sunny, 10-15K S winds. If there was ever a perfect day for a bike ride, this was it. Hills, hills and more hills. Keeping hydrated and fueled was my main concern. I’m starting to think the intervals are making a difference. The hills seemed easier to manage. The real test will come during the Century, riding in a large group. I felt great up until the last five kilometres, at which point my hydration was lacking. I mixed my sports drink too strong, and with not enough water in my system the lower half of my body turned into a big cramp. I was close enough to home by that point that it wasn’t all that bad. I just soft pedaled the rest of the way. Nice day, hardly a breeze, what was the rush?
24 degrees, sunny, 20K S winds. This week is all about intervals. Usually associated with training for racing, they’re a good way for anyone to get faster and stronger. There are an incredible amount of different types of intervals, Google “Cycling Intervals” and you’ll get hundreds of hits. I did a drill mentioned in Clara Hughes’ book, “Open Heart, Open Mind”. Three minutes all out, two minutes recovery, two minutes all out, one minute recovery, one minute all out, thirty seconds recovery, and finally thirty seconds all out. Take a breather for five minutes and do it again. As far as intervals go, these are pretty basic. You can get into some pretty intense clock watching with some of the more complicated drills, but I’m a firm believer of the KISS principle. And who can argue with six Olympic medals?
Wednesday June 29, 2016 40K
24 degrees, sunny, 30-40K S winds. “I got a fever, and the only prescription is more intervals!” https://vimeo.com/55624839
Back doing Clara’s intervals. They don’t last very long, but if done correctly, leave you totally drained. Another good session. I’ve got some hills scheduled for the weekend, we’ll see if all this effort will pay off.
Friday July 1, 2016 100K
27 degrees, sunny, 10-15K S winds. If there was ever a perfect day for a bike ride, this was it. Hills, hills and more hills. Keeping hydrated and fueled was my main concern. I’m starting to think the intervals are making a difference. The hills seemed easier to manage. The real test will come during the Century, riding in a large group. I felt great up until the last five kilometres, at which point my hydration was lacking. I mixed my sports drink too strong, and with not enough water in my system the lower half of my body turned into a big cramp. I was close enough to home by that point that it wasn’t all that bad. I just soft pedaled the rest of the way. Nice day, hardly a breeze, what was the rush?