andy: 2012年12月アーカイブ


Three snow shoe sessions over the last few days. Surely this is the best cross training. Endurance building with strength work thrown in.

On Saturday and Sunday I hiked with Nishihiro san.


A 615 start on the Ishikswa approach of Mt. Kurohime. I climbed this same course a few weeks ago. But with the added snow it's difficult to follow the trail.

A few hundred metres above sea level and the snow is fantastic. A beautiful sun rise too. Panoramic views at the top. The sea, the city and the mountains behind. On top of the world.


A 6am start on another Mt. Kurohime trail. Unfamiliar territory. It's difficult to follow the trail. We hit steep walls of snow time after time. Too dangerous to climb after yesterday's good weather.

We decide to seek out Fudo Falls. It's a nice hike with a spectacular waterfall at the end.

Saturday's training: Snow shoe (3h)

Sunday's training: Snow shoe (3h)


Back in snow country it's cold, snowy and windy. It would be easy to throw in the towel on your training. But there are so many fun training options out there. You just need to know where to look...

Tuesday's training:

  • Rollers: 33>37>41>45>48>52 kmph> warm down (35 mins)

Wednesday's training:

  • Football (2h)

Thursday's training:

  • Mt Hachikoku snow shoe (1h 15)
  • Rollers: 30>35>40>45>40>45>40>45>40>50>40>50 kmph> warm down (45 mins)

After 3 days in Disneyland, we spent 3 days in Yokohama. Again I did two early morning runs.

That's the beauty of running. You can do it anywhere.

On the first morning I followed a river winding through the city. I was surprised to see a Kingfisher in the changing early morning light.

On the second morning I hit the running track in a local park. Lots of old people out as dawn breaks to do "rajio taiso".

Back at the 11 storey appartment I ran up to the top 5 times. Rocky style!

Another surprise at the top - a splendi view of Mount Fuji.

Sunday's training: run (1h) + 1 climb (140 steps)

Monday's training: run (1h) + 5 climbs (700 steps)


We have just spent 3 full days at Tokyo Disneyland and Disney Sea. Being on your feet all day is training in itself but I also squeezed in two asaren runs.

The principle is the same as riding off-season rollers. 40 to 60 minutes in HR zone 3.

Some bloke wanted to race me this morning. He flew past me. I reeled him in. Before letting him go again...

I love running. But the damage it does is incomparable to cycling, swimming or snowshoeing. Time for a rest tomorrow...

Thursday - Run - 1h 153/168 HR

Friday - Run - 1h 144/173 HR


My base training today is done in the pool. Each time I swim this winter I'll aim for 100 laps.

At night on the rollers, Soulwax. I know the name but it's the first time to listen tonight. Great music. Great training music. From Ghent in Belgium, the heart of cycling.

3 × 10 minute intervals at 150HR. It's interesting to compare the intervals. The first one is always the hardest. Just to hold 150 HR takes a lot of effort, hence the faster speed. By the 3rd interval it's really comfortable. I feel myself slowing down to keep the HR where I want it to be...

Tuesday's training:
1. Swim: 25 m x 100 laps (2.5 km)

2. Rollers: ride to the music - Soulwax's any minute now (45 mins)

  • warm up x 10 mins
  • 150 HR x 10 mins (148 HR, 101 cadence, 46.2 kmph)
  • 150 HR x 10 mins (150 HR, 102 cadence, 44.4 kmph)
  • 150 HR x 10 mins (150 HR, 100 cadence, 43.7 kmph)
  • warm down x 5 mins

Another rare day of sunshine today. A chance to ride? Take it!


I choose the coast in winter. Tempo base training.


At night I go a bit harder on the rollers. I'm joined by Teenage Fanclub. Power guitar pop. The influences are obvious. But the tunes are great nevertheless.

Three great singer-songwriters in one band. And how well they gel together. It's hard to pick a favorite singer, let alone a favorite song...

Monday's training:
1. Road (55 km)

2. Rollers - ride to the music - Teenage Fanclub's grand prix (38 mins)

  • 30 > 35 > 40 > 45 > 45 > 50 > 45 > 50 > 45 > 50 kmph > warm down

A party on Friday night and another one on Saturday night resulted in two asaren DNSs this weekend.

My first training of the weekend starts at 8 pm on Sunday night.

At last night's party everyone was describing their winter training set ups. Ipads, big TVs, industrial sized fans. My favorite was Murayama san's "two air conditioners, front and rear!"

Mine is much simpler. Out on the balcony. Some good tunes are the only motivation I need.


Tonight I'm joined by Radiohead. This is a wonderful album. It deserves to be listened to from start to finish. With earphones. In the dark. In the cold. Out on the balcony...

Sunday's training:

1 Rollers - ride to the music - Radiohead's ok computer (55 mins)

  • warm up x 10 mins
  • 150 HR x 40 mins
  • warm down x 5 mins

2. Strength

  • push ups x 20 (3 sets)
  • shoulder press 7.5 kg DB x 15 (3 sets)
  • biceps curl 7.5 kg DB x 20 (3 sets)
  • lunges 10 kg DB x 15 (5 sets ea. leg)

Winter training golden rule #1: If you get a chance to ride outdoors, take it!


Friday's training: Road (60 km)


There is a nice article on periodization on the Pezcycling News website. Not too scientific (it shouldn't be)...


This period might also be called Transition. We begin this period by asking a few questions: How well did you achieve your goals? Where were you deficient? What were your successes? Were you plagued by pain or injuries? One of the components for this period include a brief time of rest. This does not mean lounging on the couch with a bag of chips watching the tube for days on end. The rest period is a time for light, spontaneous activity each day that allows the body to recuperate from competition. Enjoy some riding, hiking, swimming, snowshoeing, anything that you enjoy. Let the mind and body rejuvenate.


Right now I'm really enjoying my off season: swimming, snow shoeing, football, rollers, strength work....


My main aims are to keep active but also keep myself stimulated. Enjoy training. You won't catch me sat on the rollers for 2 hours.....

Tuesday's training:

1. Snow shoe (1h 15 mins)

2. Rollers (40 mins)

  • 30 > 35 > 40 > 45 > 50 kmph (25 mins)
  • 150 HR / 100 cadence (10 mins)
  • warm down (5 mins)

Wednesday's training:

Football (2 h)


Strength training and rollers on Monday.

At the gym it's a chance to do some heavier weights on the machine. 50 × 100 kg (3 sets) on the leg press machine.

On the rollers in a blizzard, hat and gloves are necessary. Rocky training. Dinosaur Jr's album is over 25 years old. They distinguished their "quiet-loud" sound on this one. Distorted guitars. Feedback a plenty. But there is melody. Always melody...

Monday's training:

1. Gym (1 h)

  • Stepping machine L20 x 10 mins
  • Push ups (x13, x13, x15, x15, x12, x10, x30)
  • Leg Press 100 kg x 50 (3 sets)
  • Back extension x 30, x 20 (2 sets)
  • Leg extension 50 kg x 20 (3 sets)
  • Leg curl 59 kg x 10, 50 kg x 20 (2 sets)
  • Stepping machine L20 x 5 mins

2. Rollers - ride to the music - Dinosaur Jr's you're living all over me (40 mins)

30 > 35 > 40 > 45 > 45 > 50 > 40 > 50 > 40 kmph > warm down

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The skyline of Kashiwazaki is dominated by Mt. Yoneyama at almost 1000 m tall. Mt. Hachikoku is a little sister in comparison at 518 m.

Both rise from sea level. Both are covered by a network of climbing trails. All of which go straight up!

Just 10 minutes away, Hachikoku is a great asaren option.

This is a range of 3 mountains really, South, Central and North Mt. Hachikoku.



On saturday I meet Nishihiro san at the trail head in Kita Jo for a 6 am start. This is the steepest and quickest way to get up to South Mt. Hachikoku. On Saturday morning there is a thin layer of snow at the base of the climb.

We decide to hike up. We carry the snow shoes to play on at the top.

Climbing in the dark is always fun. The climb is steep and tough and gets the HR pounding. At the top there is about 30 cm of soft snow.

Put the snow shoes on. Along the ridge, down and up to Central Mt. Hachikoku. The steeper sections have me on my hands and knees.

Back down. An alcohol free beer. Home by 9 o'clock.



Now we enter winter. Heavy snow all night.

Another 6 am start. This time I start in Ishikawa at the foot of Ishikawa Toge. North Mt. Hachikoku is the target.

Snow shoes are necessary from the start. Heavy snow. Strong winds. Thunder and lightning. It's a buzz to be out here with only a torch for company.

The approach is long with some steep sections. A really nice climb (they all are). I'm reminded of the similarities between snow shoeing and cycling:

The effort of climbing. The heat and breathlessness. The satisfaction in reaching the top. The fun of descending. The cold. The adrenalin rush...


I'm so glad to be out on the snow shoes. Snow or shine. Here's to a trailblazing winter!

Friday: Rest day

Saturday's training: Snow shoe (2.5h)

Sunday's training: Snow shoe (3h)


Many cyclists hate the winter. Little chance to ride outdoors. No chance to get into the mountains.

For me, I enjoy cross training. These last 3 days I went swimming, played football and went swimming again today. I also squeezed in a bit of strength work. Just waiting for the last piece in the puzzle - snow shoeing.

  • Cross training helps to maintain aerobic fitness. It's hard to go as hard as I do quite naturally on the bike. This is base training.
  • Cross training also helps to build strength. Obvious are the weights. But swimming and snowshoeing are an active way to strengthen up.
  • Cross training also helps to balance the body out. Using muscles and skills not necessary used for cycling.

    Why cross train?

Wednesday's training: Futsal (2h)

Thursday's training:

1. Strength

  • Push ups (x10, x10, x13, x13, x10, x9, x25)
  • 1 leg squats (no weight) x 25 (3 sets ea. leg)

2. Swim

  • 25 m x 100 laps (2.5 km)

3. Rollers (40 mins)

  • 30 > 35 > 40 > 45 > 50 > 45 kmph (25 mins)
  • 150 HR / 100 cadence (10 mins)
  • warmdown 5 mins

Second swim of the off-season today. I hope to make Tuesdays my "swim day". 4 laps breast stroke : 1 lap crawl. 100 in total.

On the rollers tonight, some Gorillaz. Experimental music. Some experiments produce fireworks. Some experiments fizzle out. Unfortunately, this album is of the latter variety.

Tuesday's training:

1. Swim

  • 25 m x 100 laps (2.5 km)

2. Rollers: ride to the music - The Gorillaz's the fall (43 mins)

  • 45 / 50 kmph alternate tracks

The arrival of swans from Siberia is a sure sign that we are entering winter.


The sun sets on the Japan Sea. What's in store for tomorrow?

Monday's training:

1. Road (65 km)

2. Strength

•push ups (x 17, x 19, x 15, x 15, x 21)
•shoulder press 7.5 kg DB x 20 (3 sets)
•biceps curl 7.5 kg DB x 20 (3 sets)
•side raises 2.5 kg DB x 15 (3 sets)
•front raises 2.5 kg DB x 20 (3 sets)
•lunges 7.5 kg DB x 20 (3 sets ea. leg)
•calf raises 7.5 kg x 50 (3 sets)


Each time I ride the rollers this year, I'll listen to a different album. Sometimes I'll go back to an old favorite. Sometimes I'll try out something I've heard of. Sometimes I'll just take a stab in the dark.

"My room is delicious". I liked the name. I liked the album cover. I know nothing about it. It's not until it's on the stereo that I realise it's a compilation of Japanese bands.

As with all compilations, it's a bit hit and miss. The first two songs by Fragments leave an impression.

"Well loud" by Hermit sounds like you're sat in an F1 race car!

The two songs by Rom are not training music but are beautiful in their own right. They deserve a second listen now whilst winding down with a beer.

There is so much music out there to be discovered!

Today I do a similar ride to yesterday. 3 × 10 minute intervals at 150 HR. Yesterday I rode 50 × 14. Today I ride 50 × 15. This requires a higher cadence of 100 +.

Checking the data after the ride, I'm surprised to find a lighter gear at higher cadence produces more speed...

Saturday's training:

1. Rollers - ride to the music - my room is delicious (45 mins)

•warm up to 150 HR x 10 mins
•150 HR x 10 mins (149 HR, 42. 9 kmph, 103 cadence)
•150 HR x 10 mins (150 HR, 41.7 kmph, 102 cadence)
•150 HR x 10 mins (151 HR, 42.1 kmph, 102 cadence)
•warm down x 5 mins


December 1st marks the first snow of the year in Kashiwazaki. Like me, Luke loves the snow and he can't wait to get out and play in it.

"Hurry up! What are you doing!? Boring!" Nothing like the coach stood before you. Telling you to push harder. Get it over with.


I love riding with the snow coming down. It reminds you why you are doing this.

Today I'm accompanied by the wonderful Lemon Jelly. Just about the right tempo for training in HR zone 3 (150 HR target). I always enjoy listening to the narratives too.

A little push at the end just to take me up to lactate threshold (170 HR).

Saturday's training:

1. Rollers - ride to the music - Lemon Jelly's (50 mins)

  • warm up to 150 HR x 10 mins
  • 150 HR x 10 mins (149 HR, 41. 3 kmph, 93 cadence)
  • 150 HR x 10 mins (151 HR, 41.4 kmph, 93 cadence)
  • 150 HR x 10 mins (150 HR, 40.1 kmph, 92 cadence)
  • 140 ~ 170 criss cross intervals x 3 (3 set: 27 s, 67.5 kmph, 116 cadence)
  • warm down x 5 mins

2. Strength

  • push ups (x 32)
  • shoulder press 7.5 kg DB x 15 (3 sets)
  • biceps curl 7.5 kg DB x 20 (3 sets)
  • side raises 2.5 kg DB x 15 (3 sets)
  • front raises 2.5 kg DB x 20 (3 sets)
  • 1 leg squats 7.5 kg DB x 10 (3 sets ea. leg)
  • calf raises 7.5 kg x 50 (3 sets)



前のアーカイブはandy: 2012年11月です。

次のアーカイブはandy: 2013年1月です。





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