Training plan and a bike fit

As I mentioned in my last entry, I received a free training plan from Full Potential Coaching courtesy of the BHF. So far I’ve been able to follow all the red ‘must do’ sessions. I think it’s starting to make a difference! The plan includes one long ride a week which is getting longer each week. There are also technique and interval sessions as well as easy rides.

My long ride this week was four hours riding in heart rate zones 2-3, including some zone 3 intervals. I ride the intervals around a quiet local loop which doesn’t have much traffic.

I managed over 100km which is good for morale, and my legs didn’t run out of energy near the end. However, I was having some knee aches as a result of my bike fit.

Bike fit

I had a bike fit and physio session on Saturday which was very helpful. I have had sore calf muscles for a long time now, and I was under the impression that the muscles were tight (as well as my IT band). However, it turns out my muscles aren’t tight but just overworked! The bike fit showed that I pedal with my toes pointing downwards and that my knee doesn’t extend as much as it should. This results in my calf muscles having to do a lot more work than would be expected.

My saddle and cleats have been moved back a little so now my pedal stroke is more effective and I’m not using my calves so much. I’ve also been diagnosed with a condition in my quadriceps tendon which requires rehab. I have some exercises to do each day which should eventually help. As I wrote earlier, the long ride was causing my knees to ache at the tendon. Hopefully I can make progress with the rehab and get things working again.

Training is back on track

I’ve managed a few long rides since my last post. I’m not feeling especially fit or confident but hopefully this will improve. My longest ride was 102km – it’s fair to say I was tired afterwards, and feeling a bit sore down below!

I was feeling relatively good up to 80km and thought I could go on further, but I think that was my downfall. I started increasing the speed a little and for the last 15km or so I felt terrible. I still don’t seem to have managed pacing myself properly – even when I did RideLondon 2013 I had a dodgy period where I had no energy. I’ll have to try pacing myself better and staying properly hydrated. I’m also working on my nutrition, I’ve found my stomach much prefers SiS gels to High5. I might get some of their energy bars and see if that helps in the early stages of long rides.

I did another long ride yesterday of 83km, but the difference was that it was much hotter. I don’t know if this took anything out of me but I also struggled near the end of the ride.

I almost crashed into a car on the seafront because I wasn’t paying attention – traffic was moving so slowly and I almost rear-ended someone, much to the amusement of a couple of blokes sat in a car by the side. We had a quick amusing chat which helped distract me from the aching! It was a lovely sunny day (hence all the traffic).

Me in the sun!
btf

Proper training

Thanks to the BHF (who I am raising money for) I have a free training plan from Full Potential Coaching to follow. I must admit that it looks rather daunting and I don’t know if I’ll be able to do as many sessions as they specify, but I’ll try my best. At the very least I’m going to try and follow their one long ride a week session which gradually gets longer before the day of the ride.