Update: 7 wks...
Weight: 13st 1.0. BMI: 26.0. Body Fat: 19.9%. Body Water: 55.0%.
Wk 08 Training: Hours: 6:02. Bike: 129.3k. Work: 4,400 KCal.
Weight… OK. Put on 0.6 lbs, but, given my reduced training (below) and increased consumption of snacks this is all-in-all not too bad a result. The consequence of disrupted sleep patterns and the abundance of chocolate and other snacks around the house ate away at my will power and has meant that my diet hasn’t been as sensible as over the last few months. With just 7 weeks to go I really need to keep focused as these last 7 lbs (3kg) will definitely make a difference on the day.
Training… OK. Rested Sunday-Friday. Well when I say rested I guess I mean that I didn’t train as I certainly don’t feel rested! Although I am sure my muscles appreciated a few days off. Saturday managed to get out for a good 5hr ride. The plan is to get back up to speed this week and complete my scheduled 12hrs of training including the Chiltern Hundred on Sunday.
Box Hill… Incorporated Box Hill into my long ride on Saturday. For those not familiar with Box Hill – this is a climb in the Surrey Hills (just south of Leatherhead) up Zig Zag Road (yes – it is actually called that) to the café at the top. See here. Anyway, on Saturday I took it on – TT style – and managed to fair OK. I managed to complete the climb (2.5km @ 7%) in 6:46, knocking almost a minute off my previous best time.
Reckon that Box Hill is good taster for what is to come in the Pyrenees where the climbs are similar in average gradient (if not in length):
– Col de Port – 5.3%
– Col de Portet d’Aspet – 6.9%
– Col de Menté – 8.1%
– Col du Port de Balès – 6.2%
– Col de Peyresourde – 7.8%
Wk 08 Training: Hours: 6:02. Bike: 129.3k. Work: 4,400 KCal.
Weight… OK. Put on 0.6 lbs, but, given my reduced training (below) and increased consumption of snacks this is all-in-all not too bad a result. The consequence of disrupted sleep patterns and the abundance of chocolate and other snacks around the house ate away at my will power and has meant that my diet hasn’t been as sensible as over the last few months. With just 7 weeks to go I really need to keep focused as these last 7 lbs (3kg) will definitely make a difference on the day.
Training… OK. Rested Sunday-Friday. Well when I say rested I guess I mean that I didn’t train as I certainly don’t feel rested! Although I am sure my muscles appreciated a few days off. Saturday managed to get out for a good 5hr ride. The plan is to get back up to speed this week and complete my scheduled 12hrs of training including the Chiltern Hundred on Sunday.
Box Hill… Incorporated Box Hill into my long ride on Saturday. For those not familiar with Box Hill – this is a climb in the Surrey Hills (just south of Leatherhead) up Zig Zag Road (yes – it is actually called that) to the café at the top. See here. Anyway, on Saturday I took it on – TT style – and managed to fair OK. I managed to complete the climb (2.5km @ 7%) in 6:46, knocking almost a minute off my previous best time.
Reckon that Box Hill is good taster for what is to come in the Pyrenees where the climbs are similar in average gradient (if not in length):
– Col de Port – 5.3%
– Col de Portet d’Aspet – 6.9%
– Col de Menté – 8.1%
– Col du Port de Balès – 6.2%
– Col de Peyresourde – 7.8%
Posted by Richard Allen
6 Comments:
great time up box hill, you must have bust a lung !!
I'd say box hill isn't very indicative of the alpine/pyranean climbs, avg gradient is well under 5% and its not long enough.
if you've ever climbed out from dorking to coldharbour then thats more like it - it just keeps going for longer.
don't take your foot off the gas in the run-in. its very tempting to ease off. I know all about that one - I had to force myself onto that bloody turbo this weekend.... and chocolate biscuits sometimes appear to be my staple diet :-)
Just looked at your profile for box hill. that can't be right surely!?
It just doesn't feel that steep - maybe its cause its so short (and I know every metre of it so damn well!).
all the best,
Mark
Yup, I was busting a lung - dropped off the bike and onto the grass at the cafe and needed a very well earned breather.
The Box Hill profile is taken from my garmin / Tracklogs maps - so I assume it is there or therabouts. It's the length of the Pyrenean climbs that's probably my major concern - my estimated time for the 20k Port de Bales is approx 2.5hrs at 8kph. That is certainly going to feel somewhat different to a 7 minute blast in Surrey!
Won't be taking my foot off the gas. Training for next 4 weeks is 12, 14, 16, 18 hrs then taper to the big day.
Cheers,
Rich
Good Luck Rich. How's the baby? I'm all too aware that the last 6 weeks are crucial, and it's hard to keep making progress. I'm interested in your plan to increase the hours more and more. I'm going to do less hours, but much more high intensity sessions, caning myself up hills , intervals, sprints etc. And fat burning sessions on an empty stomach. I don't know what I'm talking about of course... but I just can't face more 8 hour rides on my own.
G'day Rich,
Awesome progress so far, keep it up. Your blog is has been an inspiration. I hope to see you on the day.
BIB No.7520
I measured the route on a polar s725x it makes it 2.375km and 125m ascent at 5.2%
It makes the climb to the top of leith hill from ockley 7% (with 10% in places)
coldharbour from dorking is also 5% at 2.7km and 137m of climbing (with 10% in places).
even whitedowns averages 10% bottom to top (with 18% in places).
ofcourse, I'd be delighted to find my polar is wrong and I've been riding much steeper climbs !!!
all the best,
Mark
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