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20min power test yesterday (271W and a vomit up 70W on 4 weeks ago ) then 100km (AT) 30.5km/h today (170W avg), feeling good. Hip has been much improved, feeling good. 3rd time is the charm for Tour of Canberra?
No, only the 2012 race.
I am not sure where the confusion came from. It was delayed from March to September last year due to the floods in Canberra. It then got cancelled at late notice due to TAMS adding a couple of last minute requirements about needing extra Police support. Something that could not be afforded at such small notice. I think one Police Officer support is in the range of $10k
This week was a much needed rest week (and exam week at uni). Did a 5min test and a 20min test getting 370W and 306W respectively. Which and 30 and 20W off my best. Additionally I am back below 84kg as of this morning that is more than 10kg lost since getting back on the bike. Needless to say I am stoked. Going to need to get a race licence again soon time to get back into it!.
So I decided this morning after I went for a walk and my hip was a (tiny) bit sore that I would just take it easy today and do an easy ride. This afternoon rolled around and I couldnt be bothered riding. Then I thought if the pros are riding tonight I am riding tonight so I jumped on the trainer and thought I will just roll and do a few 5 min 300W efforts. Started the first one got to 5 min and though oh I will just do 10min, did the 10min 3min later I was like I will do another 10min 300W effort. This happened for 5x300W efforts. Then I thought I wonder how I go with a hard 5min effort after this, so I set about holding 350W, after 1.5 min I thought I will just do 3min. 3min came around and I thought dont give up now do 5min. In the end I did 5x10min efforts at >300W with 3min rests then a 5min effort @351W. No idea where that came from after not feeling great pretty much all week, but needless to say stoked! Thinking I might go back to base for the next 3-4weeks as I am getting a couple of little knee and calf niggles (and I have a few weeks off so have some time to kill), but I am not sure how I will go staying away from intensity.
Glad you are getting back to it,had first race at oakville sat...and my first crash...mate in front on last lap was halfwheeling(on the inside) and paniced as the guy in front drifted to the left..down he went with me riding straight over him and into the air at 40 plus...landed hard flat on my left...bad cuts to elbow hand and bruising to ribs and high....but pro like i got up and chased the bunch for sixth
Lucky you got away with it. I will head out to Oakville sometime soon.
First day of my easy week after a few bigger weeks and I am chomping at the bit to do some max efforts, got one more easy day then a VO2 test Thursday then easy Fri 20min test and race sat then a 5min test Sun. Last week I was really starting to struggle with the load so it wasnt as hard as it was meant to be which I think has freshened me up a little early still going to try and stay in control and follow the plan so I am good for my next block.
I have set my goals for this week to be pretty much my all time best figures being 325W for 20min (200W in Feb) and 400W for 5min (230W in Feb), if I achieve them it will mean that it has taken me a tiny bit less than 3 months to go from terrible back to almost my best. Also yesterday morning I was back down to 81.4kg about 13+kg down from my heaviest post accident and only a couple of kg off where I was pre accident so very happy with the progress on that front.
Feeling good to be back hopefully I can continue the upwards trajectory.
Had an easy week a few weeks ago now have been battling a sickness so was unable to do some testing but power profile is done now (did 20min test last night).
5sec: 1354 (was 1472W)
1min: 690 (was 784W)
5min: 401 (was 402W)
20min: 328 (was 328W)
Have only been doing longer efforts so not surprised my top end is missing a little bit. Pretty happy with the progress.
Raced ICC B grade today and got dropped there wasnt any great numbers a lot of it was possibly my sickness in the past few weeks and being caught too far back in the pack, also carrying a few too many kgs for the climb on the course.
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