andy: 2015年9月アーカイブ
530 am fuji speedway
水曜日に富士チャレンジ200kmに参加しました。
思ったよりハードレースでした！
富士スピードウェイのサーキットに44ラップ、200キロを走るレースです。
下り、登り、ホームストレートだけフラットですね。
ほかのカテゴリと一緒にスタートして、2,200人と一緒に楽しんで走ります。
Wednesday was the Fuji Challenge 200 km.
A harder race than I'd bargained for!
44 laps of the Fuji Speedway racing circuit.
Climbing, descending, the long home straight is the only flat part of the course.
With all categories on the road together, 2,200 riders lined up at the start.
warm up lap, mt. fuji in the distance
321 GO!
最初からトップグループで走ります。6分半のラップペース。早い！
いつか一人が逃げます。
毎周にコーチが時間さなどを教えてくれます。
20秒位?行ってみよう！
まず一人でチェースします。2位だ～
そして後ろから同じカテゴリの三人が来ます。一人は去年のチャンピオン(群馬CSCで一緒に逃げた選手)
小さなチェースグループに入ります。
321 GO!
In the lead group from the start. 6 and a half minute laps. Motoring!
At some point one rider sneaked off the front.
Each lap my coach keeps me up to date with time gaps etc.
About 20s? Give it a go!
Chasing alone at first. 2nd on the road...
Then 3 guys from behind.
Last year's champion who I rode in a break with at Gunma CSC.
We make a small chase group.
a good position on the start grid
気温がどんどん上がって20周位の所で水がなくなります。1.5Lダウン!
後24周!どうする!?
ほかの選手が同じチームのサポートライダーからボトルがもらうことを見ます。いいな~
僕はどうする?ピットしないと?
悩んでいる間にメーングループに食べられます。
「暑い！水飲まないと危ない！ゴールまで行けないよ!」と思いながら
コーチがx2のボトルを準備してくれます。一回止まってもらいます。ありがとう！
As the track heats up I find myself out of water after 20 laps. 1.5 L down!
24 laps to go! What to do!?
Other riders, the big players in particular, are being fed bottles by support riders.
Lucky guys...
What should I do? If I don't pit...
As I'm deliberating we are swallowed up by the fast moving group.
Voices in my head. "It's hot! If you don't drink you won't make it..."
My coach has 2 bottles ready. I pull in. Grab them. Thank you!
and they're off
「GO! GO!」メーングループにチェース！
下りで行けると思うけど
一周、二周、ムリだ~
(100キロの選手たちがのこり2周だったのでグループがペースアップしたみたい)
(レースの後にラップスピリットを見ました。ラップ18、19、20の時に2位でした。止まった後のラップ21に23位に落ちってしまいました。しかし、22ラップに5位まで上がりました。びっくり!!なぜ!?多分ちょうど22ラップ/100キロの時に18人がピットインしましたかな・・・)
"GO! GO!" The chase back on!
I'm confident I'll get them on the descent...
1 laps, 2 laps, can't get across...
(The 100km racers had 2 laps to go so it seems the speed ramped up.)
(Checking the lap splits after the race: Laps 18, 19 and 20 I was in 2nd place. After the stop I drop to 23rd on lap 21. By lap 22 I'm back in 5th. I had no idea! I can only guess that 18 riders pitted after 22 laps / 100 km.)
the home straight at fuji speedway
僕のレースは半分の所でアウト!
ゴールまで行くか?やめるか?コーチが「フィニッシュまで!」モチベーションアップ!
一人でキツイ！風が強い！スピードが出ない！
(100キロのゴールスプリントのタイミングで二人の200キロ選手がアタックしたみたい)
My race is lost at the halfway mark!
Continue to the finish? Or throw in the towel? "Finish it!" my coach encourages me.
It's tough on your own! The wind is a beast! Can't get the speed out!
(When the 100km race sprinted for the finish, it seems two 200 km riders launched off the front.)
salty at the finish
「後ろから来ていますよ。2分」コーチが教えてくれます。乗れるかな?
高岡選手と水野選手が僕をラップされます。ちょっと乗るけど・・・ムリ、登りのペースついていけない
後ろからもっとゆっくりグループが来ます
このペースで行ける。一人より楽、でも一人より遅い
のこり10周
また水がなくなった、顔が塩で真っ白、でもまた一人になると・・・がまんがまん
(レースの後にラップスピリットを見ました。グループの後ろに走った時に30位になりました。ペースは一人より遅い。楽けど・・・)
"They are coming from behind. 2 minutes." my coach tells me. Let's see if I can jump on...
Okinawa champ Takaoka san and Mizuno san bridge. I jump on but they are flying up the climb. Too fast for me.
No wonder they call him The Roppongi Express
Another slower group comes up from behind.
This is more like it. Easy to follow these wheels. Easier than being alone. But slower than being alone.
10 laps to go
Out of water again. My face crusted in salt. Don't want to be alone again though. Have to hang onto this group...
(Looking at the lap splits after the race: Sat on the back of this group from lap 30 put me in about 30th position. The laps are slower than the solo laps. But the effort is much easier...)
grinding out the last few laps
毎周の登りはどんどんキツくなる
のこり4周
ゆっくりグループでもついていけない
また一人で
スピードが落ちっている
「もうちょっともうちょっと」と考えながら
ゴーーーーール!
キツかった、本当にキツかった!
でも楽しかった、本当に楽しかった!
The climb is getting tougher each lap.
4 laps to go.
I can't even follow the wheels of the slower group.
Alone again.
The speed drops off dramatically.
Those voices again. "Not far to go. Not far to go."
Finiiiiiiish!
It was hard, really hard!
But fun, always fun!
Luke coaching the coach!
リザルトは20位、思ったより良い
勉強になりました。また来年リベンジしますよ！
10月のレースはモテギ7h
もっとキツイだろう！
この経験で良い勝負ができるように!
The result was 20th. Better than I thought.
I learnt a lot. I'll be back for a better result next year!
October's race is the Motegi 7h.
It's gonna be even harder!
I'll use this experience to put in a good fight!
いつもありがとうじょんのび to: / Thanks always to great support from:
and
Shinobu, Luke and Mark xx
今度はピークウイーク2でした。
トレーニングタイムは先週と同じ位(ビルドウイークの半分)
走る時はまたゆっくりで、ほとんどゾーン1&2
ハードトレーニングは:
1. 水曜日にゾーン3 × 2時間をやりました。その間に1~3分ハードインターバルx5
大会の一週間前
調子がいい
2. 土曜日も同じメニュー
大雨の中
ちょっと疲れがある
やっぱりレストが大事
strava data
レースまで4日間
Sun ~ Wed
レスト、レスト、レスト、がんばる!
The second peak week before Fuji 200.
A similar volume to last week. Roughly half of what I was doing in the Build weeks.
Again riding exclusively in zones 1 and 2.
Harder training:
1. Another 2 h in zone 3 on Wednesday. Some harder efforts of 1 to 3 minutes every second lap.
1 week before the event.
The sensations are good.
2. I repeat the ride on Saturday morning.
In the pouring rain.
Not as fresh as Wednesday.
strava data
This shows the important of rest. The training is done. 4 days to race day.
Sun ~ Wed.
Rest, rest, rest... Race!
12 h, 315 km, 350 TSS
先週はピークウイーク1でした
最近の一週間のトレーニングタイムを半分カットしました
そして走る時はオールゾーン1 / ゾーン2でした
がんばるのは土曜日だけ
レースペース
ゾーン3
二時間
のメニューでした
新道のTTサーキット(5.4 キロ、9分位) x 13周
150 HRキープ
なかなか良いトレーニングでした
大会まで9日 (9月23日水曜日）
今週はもう少しtaperingして
レースの一週間前に土曜日と同じメニューをやる予定です
がんばるじょんのび
https://www.strava.com/activities/390146281
Last week was peak week 1. Low volume, low intensity.
The weekly hours were cut in half. All riding was in zones 1 and 2.
The only hard training was Saturday's asaren.
In preparation for Fuji 200, I did 2 h in zone 3.
13 laps of my local 5.4 km test ground.
Holding 150 HR. It was the first time to do "medium intensity" since the spring.
Good sensations.
9 days to the race on Wednesday September 23rd.
I'll ride easier still this week. I'll repeat Saturday's effort again midweek.
I've never done a serious taper like this before. Looking forward to a good result.
Peak week 1, 12.5 h, 323 km, 480 TSS
A rare sunrise!
Recently it seems to be raining every day.
After a while you start to like it!
Recently my focus has been on interval training.
Who knows, maybe I've come to like that too?
This week is Peak Week 1.
Last week was Build 3. The hard training is finished.
2 weeks to Fuji Challenge 200.
This is my 2nd target of the year.
How was my recent training?
What should I do leading into the race?
I talked these things through with my coach.
www.tokyocyclingcoach.com
The recent training
- Build Week 1.
I did 5 x interval sessions. 2 sessions on the rollers, 2 sessions on a climb, 1 session with Yamada san. There was a very big training load this week.
19.5h / 560 km / 750 TSS
- Build Week 2.
A bigger volume. TSS is about the same. I did two interval sessions on the flat. I did a session of 2up TT riding with Yamada san too.
22 h 41 / 595 km / 730 TSS
- Build Week 3.
More volume again. A slight increase in TSS. I did 2 × 2 up TT sessions with Yamada san. We were both notably tired for the 2nd session. We refreshed ourselves with a mountain ride on Saturday. On Sunday, we did a 3 man ride out to Yahiko - the climb was 20 mins at around 170HR with a push at the end.
24 h 29 / 600 km / 785 TSS
With the TSS reading lower than normal, these are 3 very big weeks of training. I was starting to feel tired by the end of the 3rd week. I'm looking forward to tapering off.
The training from now
We talked about tapering. Usually athletes look for a 25% linear taper.
However, I did a bigger volume than targeted in the Annual Training Plan each week. So we are thinking of aiming for more than 25%
We also talked about the difference in tapering for well trained and less well trained athletes. Well trained athletes can back off more without a drop off in fitness. During the winter for example, I felt I maintained fitness with little intensive training.
In addition we felt the tapering before the jyonnobi marathon was not sufficient.
With these things in mind I will do a big cut back in training volume and intensity.
- Peak Week 1 (11 h)
This will be all about rest and recovery. 11 h are targeted. All easy riding.
I will do one 2h ride in zone 3 on Saturday or Sunday. This will simulate race pace. I will include some short bursts.
I feel a solo effort or pair ride on the flat will be good for this purpose.
- Peak Week 2 (8 h)
I will drop the volume off further (this is an exponential as opposed to linear taper). 8 h are targeted. Again I will do a 2h ride in zone 3. I'll do this one week before the event on Wednesday or Thursday.
All the hard training is done. It's time to rest up. Get myself ready. Mentally and physically. For the 2nd big goal of the season...
