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Race The Training Thread

This is another FB blog post about today's group ride.

Feeling stronger each ride.

Link and cut and paste below.

Cheers, Andy



「cat & mouse」

today was a group ride
up and down the coastline
今日はグループライドでした
海岸線のアウト&バック
☆160km, 1,000m up

from teradomari a game of cat and mice
2 groups of 6 or so riders
寺泊から猫とネズミのゲーム
12人位のライダーが2つのグループに分ける

i'm in the mouse group
僕はマウスグループに入ります

in the cat group
it would be a matter of survival
short fast rotations
キャットのグループだったら
短い速いローテーションで
サバイバルモードになる

in the mouse group I can contribute more
on the long straights
I start pulling at 42, 43 kph
but I'm told it's a little too fast
aim for 40kph and pull longer
great training!
マウスグループではもっと良い仕事ができます
ロングストレートで
先頭で
42、43キロにロックオン
少し速すぎ40kphを目指し、長く引っ張ること
良いトレーニングだ!

we split on the kakuda climb and have to regroup
角田登りでバラバラになって
リーグループします

after kakuda
through the rolling watermelon fields
we are flying!
角田後
スイカ畑のローリングロードで
マウスグループは飛んでいます!

unluckily we get caught just before the combini
the cats averaging 38kph
more like cheetahs!
残念ですが、コンビニの前にキャットグループに食べられちゃう!
38kphアベの猫は
チーターですね!

on the way back we are caught on the climb after maze
帰り道にMAZEの後の登りにまた食べられちゃう

I do some big efforts to help bring the ace back to the front
その後
エースがチーターさんたちに戻れるように
MAX PACE!

just 5 of us for the last leg to ishiji
Ban kun is strong at 43, 44kph
石地までのラストステージに残り5人です
バンクンは平気で
43、44kphで強い!

I lead him and Honda san out
for the final sprint of the day
run out of gears with the compact crank!
ゴールの前に
ホンダさんとバンクンのラストスプリントができるように
リードアウトモード
コンパクトクランクでギアが足りない!

say our goodbyes
and ride the blue wind home with Okamura san
さよならをして
岡村さんと一緒に青い風に乗って
柏崎へ

another great day of training!
今日も素晴らしいトレーニングの一日の一つ!
ありがとうございました!

160km, 1,000m climbing, 32.7kph, 83rpm, 132/188HR (75% Z1/2, 24% Z3, 1%Z4), 272W NP

#imezi #imezi167 #167grv #imezisealant #プロジェクト167
 
Coastal Niigata rides sound like fun.... 今度お邪魔しようかな。 ははは。
Are you running tubs on your CX bike? Just for races, or all the time?
It's slightly hilarious that Conti makes tubular Gatorskins. Hahaha.
 
Coastal Niigata rides sound like fun.... 今度お邪魔しようかな。 ははは。
Are you running tubs on your CX bike? Just for races, or all the time?
It's slightly hilarious that Conti makes tubular Gatorskins. Hahaha.

Yes, it's good, less than a handful of lights, light traffic, good views and a guaranteed headwind and tailwind!

CX bike has tubeless wheels which have been wonderful and tubular race wheels, which I haven't been able to use much since I took an oath of prefectural isolation. Vaccine next week though, so that should mean I can race over the border from April.

I've been on tubular wheels for almost my whole cycling career. Mavic Cosmics, various Astuto wheels, and Zipps on the TT bike. The only exception being Gokiso clinchers but they can be set up tubeless with tape and good tyres.

Gatorskin tubular are a no brainer really. Probably the most puncture resistant road tyre by a factor of 10. The rolling resistance is similar to lining your rims with a garden hose, but what makes you work harder only makes you stronger!

Andy
 
Vaccine next week though, so that should mean I can race over the border from April.
What? How did you manage to get an appointment for a vaccine at this point?!?
Gatorskin tubular are a no brainer really. Probably the most puncture resistant road tyre by a factor of 10. The rolling resistance is similar to lining your rims with a garden hose, but what makes you work harder only makes you stronger!
Are Gatorskins really worth it? I have a puncture maybe once every two years or so when I am on road. The last time sucked, but it was a loaner and the tires were visibly old. Why don't you go tubeless and use e. g. a GP5000 or Pirelli TL that (according to rollingresistance.com has even better puncture protection)?
 
What? How did you manage to get an appointment for a vaccine at this point?!?

Are Gatorskins really worth it? I have a puncture maybe once every two years or so when I am on road. The last time sucked, but it was a loaner and the tires were visibly old. Why don't you go tubeless and use e. g. a GP5000 or Pirelli TL that (according to rollingresistance.com has even better puncture protection)?

I work for the National Hospital Organisation. Vaccinations started for senior staff on the 19th. We are being done in batches on Fridays so we can nurse our hangover type symptoms over the weekend. Apparently the reaction to the 2nd injection 3 weeks later can be quite feverish though.

Gatorskins are 5,000 yen and last forever, so worth it if you are commuting in the rain or wearing them bald on an old style trainer.

In the Imezi blog I referred to my main affection for the continental tyres / miyata tape / astuto wheels set up as being that the tape adheres to the tyre.

20210227_160031.jpg

So you can switch between fast tyres and training tyres quicker than you can change clinchers.

Contis can be set and removed by hand but the bind is strong enough that I've never rolled a tyre and you can ride the rim home if really really necessary.

Cheers, Andy
 
I've finished week 4 of the 6 week of SSB MV2 on TR. Although I did modify the plan after the DJ controversy, especially with reminder of what my end goals/focus is. Sundays for me were always replaced with long (4+ hours) Z2 outdoor rides as per the weekly TR notes. Saturday workouts I've replaced with Tempo ride (I would prefer another Z2, but time constraints) and I try to do it outdoors if I've time/weather is good.

Comparing my week 2 sunday ride to my week 4 (yesterday) my avg power is 11W higher, NP 10W higher and HR 5bpm lower. Overall the numbers don't tell the story very well, since it depends on the number of traffic lights I hit before I get to uninterrupted road.

Overall when I'm outside I feel a lot stronger and that I can put out 10-15W more per given HR than at the start of this block.
 
Did some sweetspot in the sun today. 3 x 15mins @335, 345, 350W

Some pics here and Japanese which should easily convert to English.


Cheers, Andy
 
I rode my bike to work for the first time today and even got in a cheeky little ride on the walking trail that circles the campus (don't tell anyone).
I could easily cut down my total commute time by 20 minutes using a road bike instead of an MTB, but the MTB is certainly better training...
 
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My bike computer and HRM have been playing up recently. Tonight I decided to bring an old computer out of retirement. I had to set up the screens from scratch. So my question is 「what are you looking at!?」.

I wrote a blog about it. Usual link and cut and post below.

Cheers, Andy



「what are you looking at?」

some trouble with the cycling computer recently
I have a bag of 4 or 5 old computers
so I decided to bring this old bryton back to life
5 data pages to play with
what do you need?

I tried to set up 5 pages for the different types of training I am doing and what I want to check during a ride

1. road riding:
speed, cadence, HR, distance, lap time

2. cyclocross:
lap time, cadence

3. power training:
3s power, 10s power, lap av power, lap time, HR, cadence

4. analysis:
last lap average: speed, cadence, power, HR

5. reference:
time of day, altitude, metres climbed, total distance, total average speed, temperature

look at your stem! sometimes! ride on!
 
A rainy day today so I hit the beach!

Checking out the par cours for this month's Niigata Prefectural CX Championships.

As kids, we always played tennis when Wimbledon was on. As adults, we have to ride on the beach cos they did in the Worlds!

Blog link and cut and paste below.

Cheers, Andy



IMEZI are supporting the niigata cyclocross championships
the race is on march 28th
today I checked out the course
the two key sections are
☆the steep sand bank
☆the deep sand beach
technique and power are important
and for a 40 minute race
stamina too!
sand gets everywhere!
if MVP rode this course
he would change bikes each lap
I want to imagine myself as MVP
but I think I will be more like david hasselhoff!
3 weeks to race day!


#imezi #imezi167 #167grv #imezisealant #プロジェクト167
#cycleshopjonnobitime
 
Last week went ok. I had some DOMS*, which were quite uncomfortable during the ramp test. I ended up pulling the plug. I was able to do my workouts, though, albeit at larger RPE. On Friday I did another ramp test and I cut my engines precisely at 19:30 (i. e. I'd get the same FTP as before). Also here I felt limited by my sore legs, but ok, it's still an accurate representation of what I can do right now. I cut one interval from my Saturday workout (6x10 minutes at threshold —> 5x10 minutes at threshold) and replaced the Z2 workout afterwards by a Z1 workout. I felt much better after the Z1 workout. Today I wanted to do a long, easy Z2 workout, but life and dad duties intervened.

The week before last I had a recovery week, and after recovery weeks I often worse, not better for some weird reason. I know it is part of the program, so I'm ok with that. Then on my Thursday workout I probably fried the little fast twitch muscles I have. I went overboard in Ebbets +2 and typically held 700+ W in the short sprints. During the workout it felt fine, great even, but it seems I wasn't thinking about the price that was coming due.
 
20210307_120350.jpg

A rest day today. If you can call a footy competition in the morning and piano concert in Niigata city in the afternoon a rest day.

Good solid week of training last week as I make the transition to spring volume and race specificity.

The usual blog link and cut and paste below.

Cheers, Andy



「sweetspot and tempo」

last week's training blog
3 days of sweetspot last week
followed by a big tempo ride
each day also has good volume
先週のトレーニングブログです
変な日本語すみません!
先週は3日間のスイートスポットレーニングの後に
ロングのテンポライド
毎日ボリュームもあり

・monday: sweetspot 15mins x 3 (120km)
・tuesday: rollers
・wednesday: sweetspot 15mins x 3 (90km)
・thursday: sweetspot 15mins x 3 (100km)
・friday: road tempo volume (120km)
・saturday: CX
・sunday: rest

☆sweetspot
these intervals are at 330 to 350W
the aim is to build the FTP and endurance
スイートスポットのインターバルは330〜350Wです
目的はFTPと持久力を上げることです

☆tempo
tempo also helps to build the engine
with noguchi san sat behind
motivated to ride long in zone 3
テンポもエンジンの大きさを上げるためのトレーニングです
野口さんが後ろにいると
ゾーン3に長く引っ張るモチベーションになる

this training should be beneficial for
tokyo itoigawa 300km
gururin 210km
and gf myoko 160km
このようなトレーニングは、
東京糸魚川300km
ぐるりん210km
GF妙高160km
のために良いトレーニングです

here we go!
がんばります!

#imezi #imezi167 #167grv #imezisealant #プロジェクト167
#cycleshopjonnobitime
 
I won my first race! Even though it was a fat bike race. On snow. As part of a team of four. Against mostly non-cyclists. On a rental. And we tied a guy who did the whole four-hour race by himself.

The prize is accommodations for two at a famous onsen hotel.... to be split between four people.
 
Last week I put lots of effort into dropping the winter pounds.

Then got drunk with Toyo, Yonex, Gokiso and One by Esu last night. A minor spanner in the works!

The usual weekly training blog link and cut and paste below.

Cheers, Andy



「project 5W/kg」

☆写真は何年前ですが、ポイントはサイズは違うけどやることは一緒!

last week's training blog
3 days of sweetspot to keep the FTP
lots of volume to try to lose some weight
and short high intensity for 2 races from next week
先週のトレーニングブログです
変な日本語すみません!
FTPをキープするために3日間のスイートスポット
体重を減らそうためにボリュームライド
来週から2レースのために短いインターバル

・monday: sweetspot 20mins x 3 (90km)
・tuesday: sweetspot 20mins x 3 (80km)
・wednesday: sweetspot 20mins x 3, 400W x 2mins x 10 (110km)
・thursday: road volume (105km)
・friday: road volume (125km)
・saturday: road recovery (45km)
・sunday: kakuda CX, 500W x 30s x 10, (40km)

☆power to weight ratio
on monday I weighed myself for the first time this year
I want to bring my weight down to 75kg
at 375W FTP
375 ÷ 75 = 5W/kg
月曜日に今年初めての体重チェック
体重を75kgまで下げたい
375WFTPで
375÷75 = 5W / kg

I was drinking with the champ last night
at 57kg
and 280 W FTP
280 ÷ 57 = 4.9W/kg
昨夜はチャンピオンと一緒に飲でいました
57kgで
280W位のFTPで
280÷57 = 4.9W / kg

champ motivation!
unfortunately drinking with the champ made be put on 1kg!
but the big picture is important
チャンピオンモチベーション!
残念ながら
チャンピオンと一緒に飲んで
体重は1kgアップ!
まあまあ、ロングゲームですね

keep the power
lose the weight
keep the faith!
力をキープして
ウエイトダウンして
がんばります!

#imezi #imezi167 #167grv #imezisealant #プロジェクト167
#cycleshopjonnobitime
 
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