Training for the Granfondo, Weeks 5 and 6

I had a bit of an interruption in my training schedule as I was out of town the June 30th weekend for a total of 5 days.

I got my results from the lactate testing, and VO2 max. I actually did pretty good for a new rider. The results are shown below.

Training Zone

Heart Rate (bpm)

Power (Watts)

1

126

141

100

150

2

142

162

150

205

3

163

168

205

215

4

169

182

215

250

5

183

189

250

270

The recommended consumption of carbs while I am riding is:

Zone

30

60

90

120

150

180

min

min

min

min

min

min

(grams)

(grams)

(grams)

(grams)

(grams)

(grams)

1

37

73

110

146

183

219

2

45

89

134

179

223

268

3

61

121

182

242

303

364

4

78

157

235

313

391

470

5

89

177

266

355

443

532

The recommendation is that I train 85% of the time in Zone 1 (below 141 bpm on the HR monitor) and the rest of the time in Zone 3. The Zone 3 should be done using a power meter or stationary bkie with a power meter, and done for 4o minutes with 3 minutes at 215W and 3 minutes at 205W, and then increasing to 4 minutes at both when this becomes too easy.

As a result of this, I decided to do the BCMC Trail (Grouse Grind ) yesterday for the first time this year. I did a respectable 1H04m, with an average HR around 162 to 167, which is in the Zone 3 range.

http://app.strava.com/activities/65207989

Today I did a 64km ride over 3 hours, with 86% in Zone 1.

http://app.strava.com/activities/65456080#1249006535

I had done the usual UBC Blenz Coffee shop loop on Wednesday morning, and did a personal best on the hill up to Blanca from Alma.

My three best times are shown below:

Rank Name Date Speed HR Power VAM Time
1 Peter Simmons Jul 3, 2013 19.4km/h 168bpm 210W 6:36
2 Peter Simmons Jun 18, 2013 17.7km/h 154bpm 182W 7:14
3 Peter Simmons May 30, 2013 17.0km/h 161bpm 7:32

Last week’s clinic focused on hill and standing up on the bike to ride uphill. This was done at Queen Elizabeth Park, which has a substantial hill. We also looked at descending, and proper technique for cornering for a descent.

This week we focused on riding in tight groups and drafting. We were a bit far from each other to proper drafting but we got a sense of what is involved.

So far the clinic has provided me with some good techniques and training tips and I would recommend it to any of the new riders that are thinking of tackling such a ride in the future.

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About petergsimmons

Global citizenship is conferred on those who have lived in a variety of countries, and who don’t identify with any one culture. I am such a person. Having lived in Jamaica, Canada and Japan, I have been exposed to First World/Third World, East and West, North and South. This has lead to a rich living experience, open-mindedness and curiosity about the world around me. This variety of living conditions in human landscapes is coupled with equally diverse travels in natural landscapes from the jungles of South East Asia and South America to the Arctic tundra; tropical beaches to the Himalayas, resulting in an incredible journey through life itself.
This entry was posted in 2013 Whistler Granfondo Training, Bicycles, British Columbia, Canada and tagged , , , , , , , . Bookmark the permalink.

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