andy: 2011年2月アーカイブ
changing weather means a change in focus, shorter duration, higher intensity
Monday’s training:
1. Rollers – ride to the music – 24 hour party people soundtrack
1. Anarchy in the UK - Sex Pistols - warm up
2. 24 Hour Party People - Happy Mondays – warm up
3. Transmission - Joy Division – 150 target HR
4. Ever Fallen in Love - The Buzzcocks – 150 target HR
5. Janie Jones - The Clash – 155 target HR
6. New Dawn Fades - Moby with New Order – 155 target HR
7. Atmosphere - Joy Division – 160 target HR
8. Otis - Duritti Column – 160 target HR
9. Voodoo Ray - A Guy Called Gerald – 140 ~ 170 criss cross HR
10. Temptation - New Order - 140 ~ 170 criss cross HR
11. Loose Fit - Happy Mondays – 150 target HR
12. Pacific State - 808 State - 140 ~ 170 criss cross HR
13. Blue Monday - New Order - 140 ~ 170 criss cross HR
14. Move Your Body - Marshall Jefferson warm down
Total: 1 hour
Sunday's asaren: more LSD base training - coast road ~ Maze ~ return
(105km, 400m climbing, 30kmph, 128 AV HR)
Saturday's asaren: Teradomari loop (100km, 250m climbing)
ride when it shines, rest when it rains
6 rides in a row this week:
Sat: 120km / 500m
Sun:70km / 800m
Mon: 73km / 500m
Tues: 68km / 500m
Wed: 95km / 760m
Thu: 45km / 360m
rainy today so time to rest the legs in preparation for some asaren tomorrow....
Thursday weight check:
February 1st: 78.8kg
February 24th: 77.2kg - getting there....
Thursday's training:
1. Road - Tanne / Kujiranami (45km, 360m climbing)
2. Strength - dumbbells
1 leg squats (10kg x 15) 3 sets
squats (20kg x 10) 3 sets
calf raises (20kg x 30) 3 sets
shoulder shrugs (20kg x 20) 3 sets
shoulder press (10kg x 10) 3 sets
biceps curl (10kg x 10) 3 sets
Wednesday's training:
Road: Shiba Pass return (95 km, 760 m climbing)
Tuesday's training:
Road: Kashiwazaki ~ Nota ~ Ishiguro ~ Takayanagi loop (68 km, 500 m climbing, 30 kmph)
Monday's training:
1. Road
Flat R73 - Kariwa SA return
Hills R353 - Ishiguro return
(73 km, 29 kmph, 500m climbing)
2. Strength - dumbbells
1 leg squats (10kg x 15) 3 sets
squats (20kg x 10) 3 sets
calf raises (20kg x 30) 3 sets
shoulder shrugs (20kg x 20) 3 sets
shoulder press (10kg x 10) 3 sets
biceps curl (10kg x 10) 3 sets
Sunday's training:
1. AM Snow shoe hiking - Komura Pass with Sean and Andrew
2. PM Road - easy hill climbing: Kashiwazaki ~ Nota ~ Ishiguro ~ Takayanagi (Hashimoto Ya U-Turn) ~ Ishiguro ~ Nota ~ Kashiwazaki (70 km, 800 m climbing, 29 kmph)
Friday: rest day
Saturday's training:
Road - coast road + Mt. Yahiko loop (120 km, 30 kmph, 500 m climbing)
Thursday's training:
1. Road - coast road, almost to Teradomari and back
(70km, 33kmph, 300m climbing, 132 / 153 HR AV/MAX, 80 cadence)
2. Strength - dumbbells
1 leg squats (10kg x 15) 3 sets
squats (20kg x 10) 3 sets
calf raises (20kg x 30) 3 sets
shoulder shrugs (20kg x 20) 3 sets
shoulder press (10kg x 10) 3 sets
biceps curl (10kg x 10) 3 sets
高柳で仕事の日に晴れると嬉しいです。それも2月だととても嬉しいです！
昨日雪が降ったので今朝はいつもより早くスタートしました（普段は仕事の時間に間に合うように走ると25キロのＴＴになります！）
国道252は山に入ると、雪がどんどん多くなります。道の脇の雪の壁はどんどん高くなります。道の真ん中にある雪の帯はどんどん広くなります。大丈夫かい？
朝は時々アイスバーンがあるので注意しながら走りました。陽が当たらない所は危険だし、家の前に雪を出してある所が危険です。
今朝は向かい風が寒くて、良いトレーニングでした。高柳に着いたら町の人たちがいつもと同じく良いあいさつで迎えてくれました。A GREAT WAY TO START THE DAY!
When my work schedule in Takayanagi coincides with a sunny day I’m always happy. Especially in February!
There was a quite a bit of snow yesterday so I headed out early so I wouldn’t have to rush (usually it’s a 25km TT all the way to make it in time!).
The national road R252 winds its way inland climbing slightly all the way. The banks of snow by the side of the wall grow taller and taller. The strips of snow untouched by car tyres grow wider and wider.
It’s a cautious affair riding out in the morning. You have to be careful of ice which forms on shaded parts of the road. Between villages is quite safe but in villages themselves you have to watch out for large patches of snow that have been thrown into the road in effort to get rid of snow from around peoples’ houses.
If you do get caught out, riding the rollers has it’s benefits: relax the upper body, pedal smoothly, keep a straight line.
This morning it was a head wind all the way and nice and chilly. Great training! In Takayanagi town people always have nice things to say when you arrive by bike. A great way to start the day….
Tuesday: rest day
Wednesday's training:
1. Road: Kashiwazaki ~ Takayanagi (51 mins)
2. Road: Takayanagi ~ Kashiwazaki (41 mins)
3. Rollers: 150 HR (45 mins)
Total: 2h 7 mins
Monday's training:
1. Road - bike to work / Nota loop (1h 15mins)
2. Rollers - 145 HR (45 mins)
Total: 2h
fun, fun, fun on the autobahn...
Sunday's training:
Rollers - ride to the music - Kraftwerk's the mix
extended cruise interval
145 HR x 90 mins
Total: 90 mins (144 / 152 HR av/max, 76.7km, 51.1kmph, 97cadence)
Musical motivation: the future sounds of Kraftwerk
1,2,3,4,5,6,7 3-6-5, all the time
Saturday’s training:
1. Rollers – ride to the music – 24 hour party people soundtrack
150 HR x 100 mins
Total: 100 mins (147 / 155 HR av/max, 53×12 gear, 85.6km, 51.3kmph, 97 cadence)
2. Strength - dumbbells
1 leg squats (10kg x 15) 3 sets
squats (20kg x 10) 3 sets
calf raises (20kg x 30) 3 sets
shoulder shrugs (20kg x 20) 3 sets
shoulder press (10kg x 10) 3 sets
biceps curl (10kg x 10) 3 sets
Musical motivation: great soundtrack to a great film
Saturday's training:
1. Rollers - 20 minute TT No.2
10 mins warm up
20 mins AJ TT
Time: 20:00
- HR: 170 AV / 181 MAX
- Dist: 19.3 km
- Speed: 57.9 AV / 64.5 MAX
- Cadence: 107 AV / 119 MAX
- Gear: 53 × 12
- Bike: VITUS
5 mins warm down
Time: 20:00
HR: 165 AV / 174 MAX
Dist: 19.1 km
Speed: 57.6 AV / 63.5 MAX
Cadence: 105 AV / 112 MAX
Gear: 53 × 12
Bike: VITUS
Today I had my second go at a 20 minute TT on the rollers. I was targeting my average speed of the first effort in January.
This time my strategy was to hold 57/58kmph for the first 17 minutes and go full gas for the last 3.
From the start I was happy to see my heart rate rise gradually to lactate threshold 170HR. It's hard to ride at this level but not unbearable. “Here we go!”
For the last 3 minutes I pushed up the speed and kept it above 60kmph for the duration. Today's speed was a slight improvement on last time. Next time I'll put in a hard effort for the last 5 minutes and see what I can do....
After this morning's asaren, I took Luke on the train to Nagaoka. How he loves the train! Even when the train stops at a station he continues bouncing on his seat! Next time we'll have to have a ride on the shinkansen...
今日は二回目の20分ローラーTTをやりました。前回の平均スピードをターゲットにしました。
今回の計画は17分間に57/58kmphをキープして、最後の3分に勝負！
スタートからハートレートがどんどん170のLTHRまで上がりました。そのハートレートはハードですがキツイはないです。"よし、いける！"。
ラスト3分は60kmphオーバーをキープしました。180HR位まで上がりました。 結果は前回よりちょっと早かった。今度ラスト5分に勝負したいと思います。がんばるじょんのび！
朝練が終わってからルークと電車で長岡へ行きました。ルークくんは電車大好きです。電車が止まった時には自分でガタンガタンと動き出す！今度新幹線に乗りたいな…
Thursday's training:
Base training - Isonobe snow shoe hiking (1h 30 mins)
Motivation: Pecco takes on the Dragon in “Ping Pong”
Wednesday’s training:
Rollers – ride to the music Supercar’s A
53 ~ 55 kmph keep
Total: 60 mins (53 × 12 gear, 53.4 kmph AV, 145/158 HR Av/Max, 98 cadence)
Musical Motivation: Japan's answer to New Order, the wonderful Supercar
Tuesday's training:
Kashiwazaki ~ R252 ~ Takayanagi ~ Tochigahara ~ Kashiwazaki ~ Nota ~ Kashiwazaki (70km, 400m climbing, 31kmph)
Motivation: Mickey Rourke in Francis Ford Copolla’s Rumble Fish
Monday’s training:
Rollers – ride to the music – Lloyd Cole and the Commotions' mainstream
50kmph + / 100 cadence +
Total: 60 mins (145AV HR, 51 kmph, 103 cadence)
Musical motivation: Lloyd Cole - stealing cigarettes, laugh as they chase us, down the boulevard…
January's training:
Zero kilometres for me.....
But a great training month nontheless:
- 20 sessions on the rollers
- 18 sessions of snow shoe hiking
- 13 sessions of weight training
Sunday's training:
Teradomari return (80km, 141HR, 34kmph, 85 cadence, 250m climbing, 1765 kcal)
Kashiwazaki ~ Teradomari (1h:12, 141HR, 40km, 33.3kmph)
Teradomari ~ Kashiwazaki (1h:06, 141HR, 40km, 36.4kmph)
今日は2011年初ライドでした。今年は雪がたくさん降ったので外で走るチャンスはありませんでした。冬はトレーナーやクロストレーニングで気分をリフレッシュしています。それで外を走るチャンスがあれば嬉しいですね。
冬走るならば海岸が正解です。今日はいつもの寺泊ループをしました。天気予報で午前中は晴れ、午後は雨でした。太陽が昇ったら出発しました。雨が降る前に帰るつもりだったのに30分たったら、レインスタート。看板を見たら"只今の気温は１℃"でした。寒いじょんのび！そういう時は体を温ためるために走る、走る、走る。
帰る途中忍ちゃんに電話してお風呂をお願いしました。いつもありがとう忍ちゃん！それからイブキちゃんとチョコレートフオンデュを作りました。最高でした！
今日は辛かったけど走ってよかった！2011シーズンイン！
Today was my first ride on the road in 2011. This year there has been so much snow that there hasn't been the chance to ride on the road. In the winter in Niigata, it's a case of riding the trainer, cross training, refreshing yourself for the upcoming season, and if you are lucky, the odd chance to ride outdoors. These chances are always greatly appreciated.
If you do get a chance to ride in the winter, the coast road is definitely the best option. Today I did my usual Teradomari loop. The weather forecast said sunshine in the morning and rain in the afternoon. I left at sunrise with the aim of getting home before the rain started. However, I was only 30 minutes into the ride when the rain started. A sign by the side of the road said “Temperature １℃”. What with the rain, that felt really cold! At times like that, all you can do is ride, ride, ride.
On the way back I stopped to call Shinobu to fill the bath. Thank you every time! After the bath, Ibuki's chocolate fondue went down a treat!
Today was really hard but I'm glad I made the effort. The 2011 season starts here!
cold, windy, rainy, snow on the road... GREAT TRAINING!
Saturday's training:
LSD Teradomari loop (90km, 300m climbing, 31kmph, 131 AV HR)
Post ride recovery? Ibuki's chocolate fondue!
Friday afternoon, blue skies, great for a stroll down the beach
Friday evening, back on the balcony, same training as yesterday but much much harder…
Friday’s training:
Rollers – ride to the music – Death in Vegas’ Dead Elvis
50 kmph x 10 mins
55 kmph x 5 mins
50 kmph x 10 mins
55 kmph x 5 mins
50 kmph x 10 mins
55 kmph x 5 mins
Total: 45 mins (152/167 HR AV/MAX, 97 cadence, 50 kmph)
Musical motivation: Death in Vegas
Tomorrow: 2011 road debut!?!?!?!
Motivation: Eddy Mercx's World Hour Record, 1972
Thursday’s training:
Rollers – ride to the music – Calexico’s a feast of wire
50 kmph x 10 mins
55 kmph x 5 mins
50 kmph x 10 mins
55 kmph x 5 mins
50 kmph x 10 mins
55 kmph x 5 mins
50 kmph x 10 mins
55 kmph x 5 mins
Total: 60 mins (148/165 HR AV/MAX, 99 cadence, 51 kmph)
Musical motivation: the Calexico journey continues…
Motivation: Tour de France 1975, Eddy Mercx looks like he’s about to chase that horse down!
Wednesday’s training:
1. Rollers – ride to the music – Chemical Brothers’ further
1. Snow (140 target HR)
2. Escape Velocity (150 target HR)
3. Another World (150 target HR)
4. Dissolve (155 target HR)
5. Horse Power (155 target HR)
6. Swoon (160 target HR)
7. K+D+B (160 target HR)
8. Wonders Of The Deep (140~170 criss cross HR)
9. Swoon (140~170 criss cross HR)
10. K+D+B (140~170 criss cross HR)
Total: 60 mins
Are the riders checking out the horse or the rider!?
2. Leg strength work: Dumbbells
Lunges (10kg x 20) 3 sets
Calf raises (10kg x 50) 3 sets
Musical Motivation: DJ Suzuoto’s choice – the Chemical Brothers never disappoint…..
Tour De Kusatsu - 2011 first race - entry in!
Ups, downs, flats, golf courses are great for snow shoeing
Tuesday's training:
Base training: Kurohime Golf Club, Kashiwazaki - snow shoe hiking (1h 15 mins)
