club run report

[Alan M]

I thought that I might take a slower group today but was fatefully tempted when they downgraded the 20mph to 18.5. It went off extremely quickly with Rotherham Steve and Dan were on a mission to make good their absence from the training group - there were some killing surges but amazingly the group stayed together. By the end of the dual carriageway I was in danger of falling off before Merstham but it settled somewhat and I even did a very brief turn on the front. 7 of us entered the through and off stage and it was very tidy and a reasonable pace. Well into the lanes Steve asked if there were any more turns before Charlwood and stupidly I said no and he took that as an invitation to shoot off. Kevin I think gave chase and I followed but it was too fast and I blew - a few others from another group joined in the final fray but Steve was easily at the line before all others. Dan bonked for lack of breakfast and was seen at the cafe some minutes later. Average of 20.5

A huge group left the cafe on the return so I decided to go off the front and maybe take a few with me but nobody was so inclined and I eventually reached the church a minute or two ahead of the group. Rotherham Steve was again frisky up the drag and although I followed on, the elastic finally gave and we then soft pedalled awaiting others. There was a fun chase back to Coulsdon with much of it coming back together by dint of red lights. The usual additional coffee at Coulsdon was a welcome respite.

It remains to be seen if I do the Falling Leaves tomorrow. Off to South West Road Club social do tonight, and don't need to drive!

[Keith]

Sat-in with the 18's on a "week off" (seems to be a "week on" the alcohol! ). Quite nice this riding gently stuff. Very social.

Only 2 things to report:

• One rider, Paul, fell off. Seemed OK at the cafe, but I expect he'll be a bit sore. Suspect it'll stop him doing the "Ride of the Hurricane Blown Leaves" tomorrow.
  


• Sylv was good to his word and brought us out of date Gu brownies. Mmmmmm

[Alan M]

[quote]Since Ive been lactate tested by RobH Ive realised I have to ride very slow and steady over the winter keeping my hr at 115bpm.

[Robh]

Dan bonked???? Lets hope he's recovered by the time I test him on Tuesday.

I was in the 17's today as I wanted to chat to someone who's being tested in a weeks time.

I has the similar problem to Marco's to keep to my HR zones defined by LBP test. My iusse was my HR when sitting in the group and being on the front was too low. No problem really I tuned the ride with the 17's into a neurlogical workout by riding between 110-130rpm when my HR dipped.

Rob

[Marek]

I cycled up from East Grinstead and when I left it was extremely cold, I was tempted to go back home and jump back under the duvet but could see that the sun was sure to come up at some point. By the time I reached CSS I was a bit warmer and decided to go with the training group.

George was on his winter hack, but that did not seem to slow him down. I must admit I was more worried about Stu's bike making it around after earlier posts I had read of his bike building exploits.

Some good solid riders in the group with Hal going very well, Paul H back from the World Duathlon champs and a 5th place, Andy E, Simon H and myself. I am trying to be careful as we are entering into Winter about keeping my heart rate up at around 180 to 190 bpm and the training group is the perfect place for that.

The ride was pretty pacey with lots of fast riding and George just amazes me at his long turns at the front, even on his old winter hack, awesome. Coming down the hill towards the roundabout on the dual carriageway Simon H was going so fast that nobody could get around him, awesome power. Into the sprint after the dual carriageway and Stu got the jump on the rest of us just pipping Hal to the line.

Nice cuppa in the cafe with Sylv kindly providing extra quality training food. Then pootled off with Keith to Evans to get a few bits and bobs.

Great ride and was home before the rain started.

Cheers

Marek....

[Toks]

[quote="marco"]Thats the figure my bloodwork and heartrate come out at using robs FACT system- its a complicated test to explain but it made sense to me bearing in mind the fatigue problems Id been getting. He computed the figure which seems to feel naturally sustainable to me. !

[quote="Toks"][quote="marco"]Thats the figure my bloodwork and heartrate come out at using robs FACT system- its a complicated test to explain but it made sense to me bearing in mind the fatigue problems Id been getting. He computed the figure which seems to feel naturally sustainable to me. !

[Antloony]

[quote="Keith"]Sat-in with the 18's on a "week off" (seems to be a "week on" the alcohol! ). Quite nice this riding gently stuff. Very social.

Only 2 things to report:

• One rider, Paul, fell off. Seemed OK at the cafe, but I expect he'll be a bit sore. Suspect it'll stop him doing the "Ride of the Hurricane Blown Leaves" tomorrow.
  


• Sylv was good to his word and brought us out of date Gu brownies. Mmmmmm

[George]

Haven't done the clubrun for a few weeks now so was pleased to be back in the training group for a good ride today.

On the winter training bike today and theres a bit more rattle and flex in this old beast than my carbon steed I can tell you. Although it was a smooth comfortable ride, a little extra effort is required when the road tilts up, this is all good for training.

Hit that massive pothole on Charlwood lane and my poor old cinelli quill stem couldn't take it, thus the bars slipped round, Think I'm going to have to upgrade to a 1" fork and aheadset.

Everyone was riding very smooth and strong today, Paul is looking very fit at the moment, Simon H has so much power going on he just surges ahead on the thru and off.

Nice group out today and Stu's bike managed to make it all the way to Box hill before the inevitable mechanical, Later his chain slipped off and I asked him had he set up the front mech stops yet " Oh no I havn't got round to doing that yet!" Sorry Stu had to laugh

I managed to get up Box Hill First by over 100m from Paul H, with a little CX dismount practice from the first haipin

[Robh]

[quote="marco"]Toks I think you might be misunderstanding the method of training/riding that Rob is talking about as indeed I did. when explained to me it it made perfect sense and the figures he has come up with seem to match what my body has been telling me, even though on paper they seem incredibly low. I reckon I can ride sustainably by following his limits rather than feeling awful and not being able to do anything for a few days or a whole week. From doing that I dont doubt Im going to get stronger. Not just faster but genuinely stronger.

Definitely do his test, the insight you can get from it is well worth the money even if you dont agree with the whole fact methodology.

[Marek]

Rob, how much riding do you do every week in comparison to the other rider?

I am interested as I get very limited time to ride my bike until the weekend, and when it comes to the weekend I really enjoy riding my bike as fast as I can. If this other rider was just surviving is that more to do with time available to ride at lower intensity or just that this rider was not feeling too good today etc.

I have no doubt that your training methods could reap benefits to certain riders, but are there other ways to get these benefits by just riding hard?

Cheers

Marek....

[Robh]

[quote="Marek"]Rob, how much riding do you do every week in comparison to the other rider?

I am interested as I get very limited time to ride my bike until the weekend, and when it comes to the weekend I really enjoy riding my bike as fast as I can. If this other rider was just surviving is that more to do with time available to ride at lower intensity or just that this rider was not feeling too good today etc.

I have no doubt that your training methods could reap benefits to certain riders, but are there other ways to get these benefits by just riding hard?

Cheers

Marek....

[Toks]

[quote="marco"]Toks I think you might be misunderstanding the method of training/riding that Rob is talking about as indeed I did. when explained to me it it made perfect sense and the figures he has come up with seem to match what my body has been telling me, even though on paper they seem incredibly low. I reckon I can ride sustainably by following his limits rather than feeling awful and not being able to do anything for a few days or a whole week. From doing that I dont doubt Im going to get stronger. Not just faster but genuinely stronger.

Definitely do his test, the insight you can get from it is well worth the money even if you dont agree with the whole fact methodology.

[quote="Toks"][quote="marco"]Toks I think you might be misunderstanding the method of training/riding that Rob is talking about as indeed I did. when explained to me it it made perfect sense and the figures he has come up with seem to match what my body has been telling me, even though on paper they seem incredibly low. I reckon I can ride sustainably by following his limits rather than feeling awful and not being able to do anything for a few days or a whole week. From doing that I dont doubt Im going to get stronger. Not just faster but genuinely stronger.

Definitely do his test, the insight you can get from it is well worth the money even if you dont agree with the whole fact methodology.

[Robh]

I use the following biomarkers to monitor fatigue in the following systems :-

HRV/RLX for cadiovascular system. (Polar CS600)
Power for musculo-skeletal system. (Powertap)
Lactate/glucose for metabolic situation. (Lactate pro)
Cadence for neuromusclar system. (Polar CS600)
Respiratory rate for respiratory system. (Counting/Zephyr Bioharness)