Results: March…
Here is how I have done in the last month…
WEIGHT:
Target = 14st 1lbs (28.1bmi). Actual = 13st 9.8lbs (27.3 bmi).
After a solid month on the weightloss front I now well ahead of my monthly target (-5lbs) and feel that I am making some real progress having lost just over two stone and wanting to lose just under one stone more to get to my goal weight of 12-11. Next months target is a few weeks of steady loss.
LONG RIDES:
Target = >160km. Actual long distance = 101.0k.
Just one metric century this month, supplemented with two 90km rides. As you can see I missed the long ride target by a large margin. My “excuse” for this is my event schedule had me doing a 160k Audax, however, with my regular training partner having decided to jet off for a skiing holiday, I decided that 160k / 7hrs was too lonely a prospect to undertake on my own. Whilst the mileage is down, two of the long rides were done solo and think I benefited greatly from these in terms of increasing my mental stamina & motivation for being on the bike for long periods.
SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:03. Not completed fast paced three laps this month.
The ‘Turbo Trainer’ to now arrived (Tacx Flow) and as soon as I get it set up I’ll start to use it for improving my speed endurance. I think I am going to target high intensity intervals at as a good way of achieving this. I do plenty of slightly lower HR type work and hope to benefit greatly from doing 2x20 mins to exhaustion !!!
ERGO:
5k Target = 19:00. Actual = 18:47 (last month)
2k Target = 07:05. Actual = 7:00.5 (last month)
After a good result last month I have not spent much time on the ergo this month – largely because I have been out on the bike more [Jan 415k, Feb 251k, Mar 672k]. Anyway, next months 2k target drops to <7:00 and I am keen to achieve this. I haven’t been sub7 for a few years and this would be a good milestone to surpass.
HOURS:
Target = approx 10 Hrs/Wk. Actual hours = 35:15 = 8:48 Av Hrs/Wk
This month I was consistently about an hour below my weekly target each week. I have head coaches say that you should set yourself a sufficiently hard target so that if you achieve 85% of your target you have still had a solid week. While I think this has been the case I have decided to turn over a new leaf for the last 16 weeks (!). This coming week is a lower recovery week (see chart below) which should allow me some rest & recuperation with just 8hrs training. But from now on I am going to strive harder to meet my target hours (whilst still ensuring that it all remains quality training).
WEIGHT:
Target = 14st 1lbs (28.1bmi). Actual = 13st 9.8lbs (27.3 bmi).
After a solid month on the weightloss front I now well ahead of my monthly target (-5lbs) and feel that I am making some real progress having lost just over two stone and wanting to lose just under one stone more to get to my goal weight of 12-11. Next months target is a few weeks of steady loss.
LONG RIDES:
Target = >160km. Actual long distance = 101.0k.
Just one metric century this month, supplemented with two 90km rides. As you can see I missed the long ride target by a large margin. My “excuse” for this is my event schedule had me doing a 160k Audax, however, with my regular training partner having decided to jet off for a skiing holiday, I decided that 160k / 7hrs was too lonely a prospect to undertake on my own. Whilst the mileage is down, two of the long rides were done solo and think I benefited greatly from these in terms of increasing my mental stamina & motivation for being on the bike for long periods.
SPEED ENDURANCE: 3 Laps Richmond Park
Target = <1:03. Not completed fast paced three laps this month.
The ‘Turbo Trainer’ to now arrived (Tacx Flow) and as soon as I get it set up I’ll start to use it for improving my speed endurance. I think I am going to target high intensity intervals at as a good way of achieving this. I do plenty of slightly lower HR type work and hope to benefit greatly from doing 2x20 mins to exhaustion !!!
ERGO:
5k Target = 19:00. Actual = 18:47 (last month)
2k Target = 07:05. Actual = 7:00.5 (last month)
After a good result last month I have not spent much time on the ergo this month – largely because I have been out on the bike more [Jan 415k, Feb 251k, Mar 672k]. Anyway, next months 2k target drops to <7:00 and I am keen to achieve this. I haven’t been sub7 for a few years and this would be a good milestone to surpass.
HOURS:
Target = approx 10 Hrs/Wk. Actual hours = 35:15 = 8:48 Av Hrs/Wk
This month I was consistently about an hour below my weekly target each week. I have head coaches say that you should set yourself a sufficiently hard target so that if you achieve 85% of your target you have still had a solid week. While I think this has been the case I have decided to turn over a new leaf for the last 16 weeks (!). This coming week is a lower recovery week (see chart below) which should allow me some rest & recuperation with just 8hrs training. But from now on I am going to strive harder to meet my target hours (whilst still ensuring that it all remains quality training).
Posted by Richard Allen
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