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Training objective: Hill work this weekend. Coach says hills needs to be done with very hard effort and with power on hard rides, not intervals and only now and then.
He says what works best is to get a lap of 3-5 km's with a very big hill in it and do laps for 1-2 hours at a hard tempo and then on the hill, with very hard effort on the last half of hill and the cadence at 70-80 rpm's. The idea is to get the hill in every 10-15 minutes.
After last weekend's race, I discovered that if I stay wheels side down, not many guys go faster on the downhill and I can usually catch up on the flats. So, I figured it would be good to focus on improving my climbing (which means building power and stamina), thus the training objective my coach and I have come up for this training ride.
I've been fighting some sort of horrible gastro infection the last 2.5 days, so feeling quite weak and dehydrated - compounded by the poor sleep that comes with getting up multiple times during the night. It made it very difficult to get the motivated to get out there today, but I figure if I'm going to get stronger both mentally and physically, I've got to push when my mind and body are telling me they least want to... that's really going to help with the 36ONE, which frankly, is going to be an 80% mental game.
It was a tough one and I gave it the whole way, but decided to only do an hour. This loop might be a bit long for this exercise - or perhaps it would be better if I did it for 2 hours to get two good attacks of the big Greenhaven hill.
By: | Richard Sambolec - OutFront.cc |
Started in: | The Island, Western Cape, ZA |
Distance: | 25.1 km |
Selected: | 25.1 km |
Elevation: | + 375 / - 373 m |
Moving Time: | 00:58:42 |
Page Views: | 15 |
Departed: | Mar 4, 2017, 10:11 am |
Starts in: | The Island, Western Cape, ZA |
Distance: | 25.1 km |
Selected distance: | 25.1 km |
Elevation: | + 375 / - 373 m |
Max Grade: | |
Avg Grade | |
Cat | |
FIETS | |
VAM | |
Ascent time | |
Descent time | |
Total Duration: | 00:59:00 |
Selection Duration: | 3540 |
Moving Time: | 00:58:42 |
Selection Moving Time: | 00:58:42 |
Stopped Time: | 00:00:18 |
Calories: | 0 |
Max Speed: | 58.9 kph |
Avg Speed: | 25.7 kph |
Pace: | 00:02:21 |
Moving Pace: | 00:02:20 |
Max Cadence: | 137 rpm |
Min Cadence: | 20 rpm |
Avg Cadence: | 85 rpm |
Max HR: | 173 bpm |
Min HR: | 97 bpm |
Avg HR: | 159 bpm |
Best format for turn-by-turn directions on modern Garmin Edge Devices
Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.
Useful for uploading your activity to another service, keeping records on your own computer etc.
Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.
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