GIANT XTC COMPOSITE 29er 1 – ’KATE’ – XC HARDTAIL
GIANT TCR ADVANCED 1 – ’HAYLEY’ – ROAD BIKE
GIANT REVOLT – ‘EMMA’ – GRAVEL GRINDER
Training – Week 2 – Backing Up A Big Week
After riding 406.9km the week before I was keen to continue the big kilometres – but my quads had other ideas.
I needed to take it easy and was still finding my groove in the new training program. I mixed the week up with road riding on Sara and dirt commuting on Emma; this seemed to work and by mid week I was finding my rhythm and spending some much needed time in saddle.
Although I was still in a base-building phase in my training (basically just riding as much as I could handle) I decided to inject some heart-rate zone training into my program. This proved to be beneficial as I was starting to understand and put into practice the basic ideas of endurance training; something that I will need as second nature during the 24 hour solo.
.:Posing on the Centenary Trail:.
By the time I washed my bikes ready for the next week of riding I had chalked up 402.6km – another 400km week.
Training – Week 3 – A Heatwave Hits Canberra
The weather forecast was not looking promising for a big week on the bike. Sure I could have just gotten on with it, but was riding in 40’C really worth it this early in my training program; no!
So I got up early and rode to work the long way before the heat kicked in. Having ridden over 800km in the previous two weeks I was finding it harder to ride for long distances. My knees were aching and my quads were sore to the touch. So I backed off a bit and finished up with 302.5km for the week.
.:47.5’C on the ride home was horrible:.
Training – Week 4 – #Winning
The week started off with the aim of riding more on Kate the XTC. I intentionally kept within my ideal heart-rate zone in order to build endurance on the mountain bike. Surprisingly, riding at a slower pace with a consistent cadence and heart-rate you are are actually faster over longer distances. There is less recovery time needed as the higher intensity intervals are no longer there so you can just keep pedalling for as long as you want.
I kept to the bike paths early in the week to get my cadence and heart-rate dialled in before switching to dirt and putting the same principles into action. I quickly found my rhythm and was finding my new riding style a lot easier to manage and exactly what I would need in a few months time.
I took Friday off work and headed out to Mt Stromlo for a training ride with the focus on climbing and endurance. My aim of 50km was cut short at 35km after it started hailing and the trails became a mixture of mud and ball-bearing like grip.
On Saturday I returned to Mt Stromlo and set off for a high intensity ride with a focus on climbing up the mountain with a red-zone heart-rate. The ride was going extremely well and I was enjoying the heavy sweating and throwing my bike around the trails with renewed confidence.
On my second lap of the course I was riding up Blackberry Climb when I met a Red Belly Black snake on the trail.
.:And that’s what a snakebite looks like:.
.:Chilling at in the Calvary Hospital Emergency Department:.
Long story short: I was bitten but not envenomated by the little snake. It did however mean an enforced but not unwanted rest day off the bike.
At the end of my fourth week of training for the Easter 24 Hour Solo’s I rode 224.5km. While it is a smaller amount than previous weeks I achieved a lot of goals and learnt some valuable lessons on and off the bike.
Another Blog series about training! Gah! Why!?
Well its all part of the training that’s why! Motivation is one of the key components to sticking with a training program; especially one in its infancy.
I find it easier to continue with a training program if I can share the highs and lows with others. But this time around I won’t be subjecting the masses to weekly updates (to be honest I struggled writing a new piece each week last time) instead I’ll be doing semi regular updates detailing key milestones, mishaps and interesting things.
So welcome to my new series on my lead up training to my next big event…
The OnyaBike 2014 Australian Solo 24 Hour MTB Championships held over the Easter weekend.
Don’t let the Championship part fool you, there will be no riding for a fairytale podium finish; focus more on the Solo 24 Hour part!
Yes that’s right, I am aiming to ride in my first 24 hour solo race, so naturally I have to do some serious training for this upcoming pain train.
Training – Week 1 – The Long Journey Begins
After a fairly relaxed Christmas break in Brisbane riding in the stifling heat (by Canberra standards anyway) and climbing up the never ending series of steep hills I was in pretty good shape fitness wise to tackle my first week of training for the Easter solos.
With a few days left before I had to go back to work for 2014, I decided I wanted to put some extra kilometres under the tyres and set a big total for the week. What I didn’t expect to do was ride more in the first week of my training than I have ever before.
Monday saw 87.3km on Kate the XTC during a ride to and from Mt Stromlo. It was a hot day and I didn’t drink enough fluids.
.:Kate posing at Mt Stromlo:.
However I backed it up on Sara the Defy with a 100.3km ride around Canberra on Tuesday.
.:Sara chilling by the lake:.
Wednesday was a New Years Day ride at Mt Stromlo with some of the more dedicated The Berm crew (well those that didn’t race at the Wicked Wombat in Jindabyne the day before). I rode 27.2km of sweet Stromlo singletrack to ring in the 2014!
.:A fine looking bunch of sober cyclists:.
Thursday and Friday saw the return to work for the new year and joining the Canberra cycling commuting community once again. In two days I added another 97.2km to the weeks total, just 2.8km short of what I was aiming for.
.:Somewhat hot on Friday afternoon:.
Saturday saw a new bike join the stable and some short rides around Mulligans Flat dialling it in and trying to set some new Strava PR’s!
As usual Sunday morning comprised of my regular Sunday Morning Social and Breakfast ride with The Berm crew. A relaxed 56.3km in the morning followed up with a brisk 8.9km in the afternoon on the brand new Emma.
At the end of my first week actively training with a semi-set program and a clear end goal to achieve, I rode 406.9km.