grinderman
Not much time for training today. A bike commute and 30 mins to play with on the local Shindou climb. 6 climbs in 30 minutes.
Climb 1 - 53 × 21 sitting
Climb 2 - 53 × 21 standing
Climb 3 - 53 × 19 sitting
Climb 4 - 53 × 19 standing
For these big gear climbs in the saddle you really have to grind the gear. It's tempting to put weight into the downstroke and rock the upper body to get the speed out. But it's not about speed. Try to keep a smooth pedal stroke. A relaxed upper body. Like a duck on the water.
Out of the saddle, again it's all about a smooth motion and pacing your effort for the climb.
Climb 5 - 38 × 23 spinning
The lightest gear on the bike today. Try to spin the highest cadence possible. 90 ~ 100 in this gear on this climb.
Climb 6 - 38 × 19 aerobars
Like Jan Ullrich on Alpe de Huez, time trialling on the aerobars. Not sure there's much aero benefit but I want to stay on the bars as much as possible for Tokyo ~ Itoigawa so good form practice for that.
Can't remember my last rest day off the bike so maybe it's time for one tomorrow. Looks like rain too....
Monday's training:
bike to work + Shindou climb x 6
(40 km, 600 m climbing)
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Andy, those shorts are great aren't they? By the way, have Enosan put some new tape on those bars for Tokyo-Itoigawa. It'll give you that famous psycological boost.
Andrew, yes those shorts were a great purchase. I have them on rotation with my other shorts and I really notice the difference comfort wise. I'll have to get a second pair.
Bar tape, race wheels, shaved legs... yes the psycological boost is really important. A new chain and brake shoes are necessary too I think!