andy: 2010年3月アーカイブ
asaren start：
start 5:00－Shindou－R73－Nishiyama－R574－Izumozaki－Wajima－R292－coast road－Izumozaki－Kashiwazaki－ goal 7:30 （80/90km?) (temp: -3 min, -1 av, 6 max）!
5:00am - clear road - let's go!
morning breaking on R73
coast road near Izumozaki
white Mt. Yoneyama
Tonight's training:
leg speed:
120 cadence, <140 HR, 20mins
cruise intervals with attacks:
160HR, 90 cadence, 5:30mins
All out attack, 100＋ cadence, 0:30 mins
Recovery 2 mins
x 8 sets （64mins）
84 mins total
musical motivation: the orchids
tomorrow's training: asaren debut???
5:05 am - back to bed!
Monday's training:
20 mins 120 cadence <140 HR
30 mins 150HR, 90 cadence
30 mins 140~170 criss cross interval, 90 cadence attack, 80 cadence recovery
80 minutes total
Tomorrow: asaren debut????
musical motivation: McAlmont and Butler
Cycling inspitaion: Cavendish? Armstrong? Pantani?... Bernard Butler ALL OUT じょんのび！
週末戸隠に行ってきました。シノブちゃんのスキーチームの合宿でした。戸隠はひろくて、自然が多いスキー場です。天気も雪質も最高でした。オススメじょんのび！
This weekend we went with Shinobu's university ski team to Togakushi Highland. Togakushi is a beautiful open course surrounded by nature. Both the weather and the snow condition were perfect too. I recommend it じょんのび！
5:30am no chance of road riding this morning
snow in the garden
back to the trainer
last night: all out じょんのび
this morning: active recovery じょんのび
HR ZONE 2 137~147HR (140 TARGET HR), 110 cadence 10 mins / 90 cadence 10 mins
80 mins total
musical motivation: booth and the bad angel
why be a song, when you can be a symphony? don't give your power away, don't give your power away...
Friday night's training:
leg speed interval 120 cadence, 20 mins
muscular endurance interval 150HR, 90 cadence,20 mins
leg speed interval 120 cadence, 20 mins
cruise interval 160HR, 90 cadence, 20 mins
descending intervals All Out, 100+ cadence
2:00 mins (3 mins recovery)
1:30 mins (3 mins recovery)
1:00 mins (3 mins recovery)
0:30 mins
(14 mins total)
94 mins total
musical motivation: the servant
I'll be a shadow in the cedar room
Today's training:
7 gear pyramids, aero position, HR zones 2>3>4, 90 cadence
70 mins total
musical motivation: doves
non-compact cranks: 53 teeth, 180mm cranks
Wednesday night's training:
leg speed interval 120 cadence, 20 mins
muscular endurance interval 150HR, 90 cadence,20 mins
cruise interval 160HR, 90 cadence, 20 mins
lactate threshold crisscross interval 140ー170HR, 90 cadence, 20 mins
musical motivation: happy mondays
starting HR 45, finishing HR 170
Isonobe, “my Everest”, worth the wait!
Kashiwazaki ~ Takayanagi ~ Isonobe ~ Kashiwazaki (60 km)
the road up to Isonobe now cleared of snow
posing for the camera
photopoint – no need for aerobars!
snow blocks the final reaches on Isonobe
Sunday: rest and recovery （a.k.a hangover）
Monday night’s plan:
hill climb position 120 cadence, <140HR, 20 mins
hill climb position 90 cadence, 150HR, 20 mins
aero position 120 cadence, <140HR, 20 mins
aero position 90 cadence, 150HR, 20 mins
aero position 7 gear pyramids X3, HR ZONES 2>3>4, 21 mins
100 mins total
musical motivation: the killers
FULL SPEED AHEAD? そうは思えませんじょんのび！12月に買ったばっかりのコンパクトクランクはダメになったしBBはダメになった！左のクランクアームもダメになった！まだ山にも登っていません！ヒドイじょんのび！オススメ？…できないな！
FULL SPEED AHEAD? I don’t think so じょんのび! The compact crank set I bought in December is already in pieces! The left crank arm has failed! So too has the BB! I haven’t even had chance to try them out in the mountains yet! Terrible じょんのび！ Do I recommend them? No way!
Today’s course:
Kashiwazaki ~ coast road ~ Ishiji ~ R48 pass to Yoita ~ R352 ~ Izumozaki ~ Andrew’s race circuit ~ Teradomari ~Yahiko loop ~ coast road ~ Kahiwazaki
(146 km, 31.5 kmph, 85 cadence, 940m climbing)
Kitanopantani
coke stop
strong headwinds on the way home
post ride lunch
leave me alone, I'm in control, I'm in control....
Friday night’s plan:
60 mins AERO POSITION （4 mins standing, 1 min sitting）
HR Z3 （148～157HR）, 90 cadence
musical motivation: the strokes
hill climb set-up >>>>>
>>>>> aerodyanamic set-up
Thursday morning: weekly weight training
Thursday night’s plan:
going aero – 75 mins AERO POSITION （4 mins standing, 1 min sitting）
HR Z3 （148～157HR）, 90 cadence
musical motivation: DJ suzuoto’s choice kraftwerk
long relaxed climbing
Wednesday night’s plan:
hill climbing – 75 mins TEMPO CLIMBING POSITION （4 mins sitting, 1 min standing）
HR Z3 （148～157HR）, 80 cadence
musical motivation: band of horses
Tuesday night training:
HR ZONE 3: 150HR, 110 cadence, 5 mins / 150 HR, 90 cadence, 5 mins
30 minutes total
HR ZONE 2>3>4: 7 gear pyramids, 5 sets
35 minutes total
musical motivation: the editors
Kashiwazaki ~ R353 ~ Ishiguro ~ Takayanagi (35 km, 420 m climbing)
Takayanagi ~ R252 ~ Matsudai ~ R353 じょんのび rollercoaster ~ Ishiguro ~ Takyanagi ~ Kashiwazaki (67 km, 825 m climbing)
Total: 102km, 1245m climbing
The sun’s out – time to dust off the sunglasses
Kadoide elementary school, 12 kids, one English teacher on a bike
じょんのび gasoline
Paris-Roubaix? Matsudai-Ishiguro! All aboard the じょんのび rollercoaster!
柏崎～R353～石黒～R78～R13～大島～R229～（菖蒲高原入口）～R405（松之山方面）～R243～松代～R252～高柳～柏崎CS ENOSAN （105キロ、 1400m、2500kcal）
R78 above Ishiguro
Ishiguro Hillclimb: 1st Kitano san, 2nd Andy (185HR ALL OUT じょんのび！)
Matsudai snow running marathon, ”Tazaki san, where are you?”
Kashiwazaki～R353～Ishiguro～R78～R13～Oshima～R229～（entrance to Shobu Highland）～R405（towards Matsunoyama）～R243～Matsudai～R252～Takayanagi～Kashiwazaki CS ENOSAN （105km、 1400m、2500kcal）
Saitoh
Nagate
Sasaki
Oizumi
Kusakari
Wada
Sutou
Mikasa
Katou K
Katou Y
Shimotori
Nakajima
Satou
Kasuya
Kitano
Maruyamama
Shinada
Chiba
Oshima
Andy
Suzuki
Sugimoto
Enomoto
Daito
Ogawa
Kishino
Uehara
Eguro
Ishikawa
Okamura
がんばろうじょんのび！
Tonight's plan:
150HR, 90cadence, 10 mins
160HR, 90cadence, 10 mins
150HR, 90cadence, 10 mins
160HR, 90cadence, 10 mins
150HR, 90cadence, 10 mins
160HR, 90cadence, 10 mins
60 mins total
Musical motivation: DJ suzuoto’s choice new order
afternoon walk by the river
taking a nap
bike fit - need to get more aero!
Tonight's plan:
7 gear pyramids, HR ZONES 2>3>4 × 12 sets
84 mins total
musical motivation: DJ suzuoto's choice thee michelle gun elephant
Tomorrow: 2010 asaren debut????
dream ride - Raleigh Mag Burner
じょんのびTIMEの皆さん、外で走りたいですよね！春はいつ来るのか？
昔BMX MAG BURNERに乗るのを楽しみに待っていた時の気持ちを思い出します。10歳くらいのクリスマスに自転車をもらうことになっていました。父と自転車屋へ行ったら”今なら安い”キャンペーン中だったので10月に買ってしまいました。とてもきれいな白い自転車でした。でも乗るのはクリスマスまで待たなければなりませんでした。クリスマスまで車庫の箱の中にキープされていました。乗りたい！毎日父が仕事から帰る前に自転車をちょっと見て、ちょっとタッチして、大変でした。3ヶ月がとても長かったです。そしてやっとクリスマスが来たら、WHITE CHRISTMASでした。イギリスでは珍しいです。ずっと待っていたんだから乗らずにいられませんでした。雪の上にタイヤの後をつけて、とても楽しかったです。
今、外で走りたい気分になった時、10歳だった僕を思い出します…
がまんじょんのび！
dreaming of riding outside - tonight in the garage
じょんのびTIME guys, don’t you just want to ride outside！When will spring come!？
At times like these I remember waiting for my BMX MAG BURNER. I was about 10 years old and it was a Christmas present. I went down to the bike shop with my dad and we picked it out. There was a “buy early campaign” on so we ended up buying it in October. It was a beautiful white bike with oval tubing and chunky mags. However, I had to wait till Christmas to ride it.
Until Christmas it sat boxed up in the garage. Every day I’d sneak a look and a touch of it before my dad came home from work. 3 months felt so long.
When Christmas finally did come it was a White Christmas – the only one I can bloody remember! I’d been waiting so long I just had to go out and ride. It was great fun burning tracks in the snow.
Now as I long to ride outside, I remember those long days waiting as a 10 year old…
Endurance じょんのび！
Thursday morning: weekly weight training
Thursday night’s plan:
ｍuscular endurance:
heart rate zone 3 (150 HR) 110 cadence 5 mins / 90 cadence 5 mins
30 mins total
hill intervals:
3 mins heart rate zone 5 (170 HR) 80 cadence
3 mins recovery
5 sets (30 mins total)
Total: 60 mins
Musical motivation: DJ suzuoto’s choice YMO
Tuesday: rest day
Wednesday night’s plan:
20 mins HR zone 3 (150 HR), 90 cadence
20 mins HR zone 4 (160 HR), 90 cadence
20 mins HR zone 3 (150 HR), 90 cadence
20 mins HR zone 4 (160 HR), 90 cadence
20 mins lactate threshold (140~170HR crisscross), 100 cadence attack, 80 cadence recovery
100 mins total
Musical motivation: DJ suzuoto’s choice underworld
Monday night's training:
leg speed interval 120 cadence, 20 mins
muscular endurance interval 150HR, 90 cadence,20 mins
cruise interval 160HR, 90 cadence, 20 mins
lactate threshold crisscross interval 140ー170HR, 100 cadence attack / 80 cadence recovery, 20 mins
Total 80 mins
Musical motivation: DJ suzuoto’s choice, the wonderful supercar
Sunday night's plan:
5 mins 90 cadence, 150 HR
5 mins 110 cadence, 150 HR
（30 mins total）
7 gear pyramid, 90 cadence, HR ZONES 2>3>4
5 sets
（35 mins total）
65 mins total
musical motivation: DJ suzuoto's choice delphic
A bear riding the ski lift!
Still love-love!
Luke loves going on a trip.
週末飯綱高原に行ってきました。ルークくんはスキーデビュー、シノブちゃんは2年ぶりでした。僕は日本に来てからシノブちゃんにスキーを教えてもらいました。彼女はスキーの先生の免許を持っているのでなかなか上手ですが僕は今までで一番大変な生徒だそうです！
ルークくんが大きくなったらスキーでも、自転車でも、サッカーでも、ギターでも…なんでも楽しみじょんのび！
Saturday's asaren:
7 gear pyramid, 90 cadence, HR ZONES 2>3>4
7 sets
50 mins total
musical motivation: saint etienne
I've never felt so good, I've never felt so strong, nothing can stop us now じょんのび！
back on:
5 mins 90 cadence, 150 HR
5 mins 110 cadence, 150 HR
50 mins total
feeling good じょんのび！
musical motivation: DJ suzuoto's choice the pains of being pure at heart
great tempo じょんのび！
Tsugaike 2006 - ALL OUT じょんのび！
2010 schedule:
April 18 Kusatsu (HC)
April 24/25 Gunma CSC (J RR)
May 16 Shirabiso (J HC)
May 22 Tokyo~Itoigawa (RR)
June 6 Fuji (J HC)
June 13 Tsugaike (J HC TT)
June 27 Utsukushigahara (HC) / Uchinada (RR / TT) ??
July 11 Norikura (J HC)
July 25 Ogawa (J RR)
August 29 Norikura (HC) ??
September 5 Urabandai HC
September 19 Yahiko HC
September 23 Shuzenji (J RR) ?????
October 3 Sado (HC) ??
October 17 Wajima (J RR)
October 30 Japan Cup (RR)
November 7 Tour of Okinawa (RR) ??????????
HC = hill climb
RR = road race
J = jitsugyoudan
?? = ??
??????? = big ?
月曜日の朝起きたら足がパンパンでした。ハードトレーニングのせいだと思いました。
火曜日の朝起きたら身体がパンパンでした。
ウイルスだ！日本のウイルスはイギリスのよりも強いと思います。最高体温は39.4Cでした。二日間寝てました。寒くて寒くて、ふとん10枚くらいかけても寒かった。
たくさん寝て、薬飲んで、汗かいたらどんどん良くなりました。
これからはもっとコンディションを考えて練習したいと思います。がんばるじょんのび！
I woke up on Monday morning to tired legs. I thought it was a result of hard training over the weekend.
When I woke up on Tuesday morning, the aches and pains had spread to my whole body.
It must be a virus! I reckon the viruses going around in Japan are a whole lot stronger than those we have in the UK. I recorded a top temperature of 39.4C. I spent two full days and nights wrapped up in a futon. I felt so cold that even with 10 blankets above me, it felt really cold.
I slept a lot, took a lot of medicine and sweat it out till I gradually got better.
I’ve realized the importance of listening to your body and will take care not to ignore the signs again. Ganbaru じょんのび！
（KashiwazakiーTakayanagiーHashimoto shop （bag drop）ーR252 MatsudaiーR353ーTakayanagi）
（TakayanagiーKashiwazaki）
（Total: 90km, 700m climbing）
R252 towards Matsudai
I woke up this morning with really tired legs.
However, I was working in Takayanagi today. By bike? Of course じょんのび!
My legs felt really heavy, my bag was really heavy and the average temperature was just 1C. It was really hard going. Still, hard training is good training right?
Before heading home, the rain had started. I put in some gasoline at the Hashimoto shop （can coffee and chocolate）, gave Shinobu a mail （"fill the bath!"）and 3, 2, 1 GO!
ALL OUT じょんのび！
I'm working in Takayanagi again tomorrow too, so if it's not raining in the morning, I'll take the bike. Of course じょんのび！
post ride recovery - coke n' nuts
今朝起きたら、足がパンパンじょんのび！
でも今日の仕事は高柳でした。自転車で行く？もちろんじょんのび！
高柳まで足は重いし、荷物も重いし、平均気温は”1℃”でした。とてもハードでした。でもハードトレーニングは良いトレーニングですね。
帰る前に雨が降り始めました。橋本屋でガソリンイン（カンコーヒー、チョコレート）、シノブちゃんにメール（”お風呂お願いします！”）、3、 2、 1 GO!
オールアウトじょんのび！
明日の仕事はまた高柳です。朝は雨じゃなければ自転車で行きます。もちろんじょんのび！
