the last snows melting on Mt. Kurohime

Mark leads the way, time to rest up...

Wednesday's training: Road - Shiba Toge loop (75 km)

Tuesday's training: Road - R252 / R403 loop (85 km, 32 kmph)

少しですが
写真アップします(^o^)
http://www.facebook.com/media/set/?set=a.361372267243984.70441.207108419337037&type=1&l=7515d7b7e6

150 HR. 90 cadence.

These are my ballpark figures for Tokyo~Itoigawa. Something to aim at.

An hour at this intensity today. It feels hard but comfortable. The question is can I hold it for 8 ~ 9 hours this year?

Ogonoshima TT

1. Yasuda ~ Ogonoshima (31:09, 19.4km, 37.4 kmph, 151/162 HR, 89 cadence) (uphill / tailwind)

2. Ogonoshima ~ Yasuda (31:23 19.2 km, 36.8 kmph, 147/162 HR, 87 cadence) (downhill, headwind)

Monday's training: Road (55 km)

Luke's birthday today, so it has to be a rest day! 3 years old! How time flies!

Lots of bikes on the coast road. Shinobu and I are like Paul and Phil in the car.

"Too many clothes!", "Saddle's too high!", "Don't stop pedalling!", "He's fast for a pensioner!"

A nice day for the beach in Teradomari.

And then to the Nihonkai Brewery. Is it really 7 years since we had our wedding party here? How time flies!

It's nice to be joined by Andrew and family this time.

It's hard to choose between Sunset Lager, Koshihikari Lager or Koshihikari Stout. Best to try them all!

Sunday: rest day

Kitano san, いつもありがとうじょんのび！

Every year before TOITO, I like to do the じょんのび２００ course as my final preparation. The plan was to do the course in reverse, taking in the long climb from Nagano to Nojiriko. The bike in full TOITO mode – deep rims, aerobars, two full bottles, pockets full of food.... My race set up is heavier than my training set up!

Today I met Kitano san at CS Enosan at 5am. Just as we met it started to rain. The sky didn't look promising either. The plan? Ride to the first checkpoint in Tsunan and see what happens.

We were riding well and I was over 170 HR trying to hold Kitano san's wheel on the long pass over to Tokamachi. The first time we've ridden together this year. Always great training.

But the weather got worse. The rain heavier. The temperature colder. At the 7~11 checkpoint in Tsunan, we decided to make a loop home via Matsunoyama.

wet and dirty, the bikes are ready

A new tunnel goes straight under the old pass, so R353 links up Tsunan and Matsunoyama quite quickly.

6 degrees in Matsudai and I've lost all feeling in my feet. Nothing to do now but drive for home. On the aerobars. A hard effort from Takayanagi back to Kashiwazaki.

the best 289 yen ever spent

Only 100 km. No big rides before the main event. But riding hard in those conditions gives me confidence and I felt strong till the finish which is a good sign....

Saturday's training:

Road – Kashiwazaki ~ R252 ~ Toakamachi ~ R117 ~ Tsunan ~ R353 Matsunoyama ~ Matsudai ~ Takayanagi ~ Kashiwazaki (110 km, 32 kmph, 134/171 HR, 2343 kcal, 83 cadence)

Luke on the "ashi ura massage course" at eki mae park

Rest day today. Save the legs for tomorrow. Hope to do a big ride taking in R18 between Nagano and Naoetsu on the TOITO course.

mum gets the "accel vibe" treatment, me next!

A long bath. A big dinner. And a massage.

Friday: rest day

A cold and wet commute. Spinning nice and easy. I want to keep the legs fresh. Should've worn leg warmers....

Thursday's training: Road (40 km)

Climb 1: Isonobe - Intervals (40 s hard / 80 s easy) x 8 sets

1:2 ratio. 40 seconds "hard" feels long on the steep inclines of Isonobe. 80 seconds "easy" is also difficult!

Climb 2: Shiba Toge (Tochigahara climb) - tempo

Wednesday's training: Road (72 km)

isonobe is now cleared all the way to the top

Tuesday's training: Isonobe x 1 (59 km)

April 2011

One of the great things about keeping a blog is that you can check back on your training. Compare your condition and progress. Not only the specific values. But also the way you are thinking and feeling about your riding.

Today I did some more time trialling in preparation for Tokyo~Itoigawa.

TT1 Yasuda ~ Ishikawa Dam (R252, R12)
38:53 mins, 23.7 km, 150 / 171 HR, 170 m climbing, 90 cadence, 36.6 kmph

TT2 Ishikawa Dam ~ Yasuda (R252, R12)
33:38 mins, 23.8 km, 114 / 164 HR, 40 m climbing, 86 cadence, 42.5 kmph

May 2012

Today’s figures are great. But values don’t tell you everything.

The way out is a gradual climb all the way. I was lucky to have a nice tailwind today. A 150 HR / 90 cadence combination had me zooming along at 40 kmph. I felt good and did the three climbs at the end in the big ring. Out of the saddle where necessary.

A quick banana and a photo. And back down the valley. This time I was lucky to meet a truck. I couldn’t resist the urge to draft if for a few kilometers. This is quite different to motorpacing, where the driver is looking out for you. The truck brakes and accelerates sharply. It requires concentration and fast legs to keep in contact.

Decent training in a short amount of time.

Monday’s training:

Road (63 km, 38 kmph)

On the road at 430. R8 to Kakizaki. Usually I avoid this road. But the punchy climbs and sweeping descents are good training for TOITO.

Despite only 4 hours sleep, I feel good. HR is high. Topping 160 HR on each of the small climbs.25 km to Yoshikawa village and the start of the climb of Ogami Dake.

From sea level to the summit. The best way to climb it. The fast approach to what looks like a green Ayers Rock is always fun.

Once you hit the rock, it's steep all the way. HR is quickly up to 175 HR. Hold it all the way. It's cold and windy at the top.

But the view of the sea and the mountains is always worth it. Drop down to R241 . Another stiff climb up the back of Sakurazaka Toge.

Asahi no sato. More climbing. Ishiguro. Ukawa. Nota. Fight the wind in the valley. Racing home for breakfast....

Sunday's training:

Road (87 km, 27.2 kmph, 141/177 HR, 2362 kcal, 85 cadence)

time to check the map

Too hungover to contemplate asaren this morning! Still it wasn't a wasted day. I took the opportunity to check the Tokyo～Itoigawa route through Nagano city.

two R19s - a fork in the road

I think this is a critical point in the new course. Multiple roads are marked R18 and R19. Nagano city is a real rabbit warren.

Also, if you take the route plotted by the organisers, you'll spend a lot of time at traffic lights. After the event, I imagine lots of riders will be talking about time lost here.

R18 and R19 meet

I plan to avoid the city centre all together. Today I plotted a route with Enosan and reccied it in the car enroute to Nagano's fabulous Dinosaur Park.

keeping on the right side of the river

Minor roads running on the opposite side of the river to Nagano city.

bridge over the river to Toyono

In the evening I checked out A R19 bypass / R18 combination. This also avoids the city centre. It's an urban drag similar to Matsumoto. It seems longer than the other route. But is perhaps faster due to the presence of cars - especially if there is a headwind.

Dinosaur park

I'll give it some thought before deciding which route to take. I'm glad I checked them both out. In these days of GPS and Garmin, there is still no substitute for putting roads to memory...

Go Junior! Go senior!

Saturday: rest day

じょんのびTIME BBQ today. The group ride to Takada via Nojiriko was cancelled due to heavy rain. I waited for the rain to ease off a little.

A strong headwind on the up - down of R8. I'm riding well though and I was happy to average 32 kmph to Kakizaki.

Here I meet up with Shinobu. Chance for some motorpacing. It's easy to sit behind the car at 50 to 55 kmph. It's also easy to get back on after traffic lights. It's only on the climb upto R18 at Arai that I have to dig deep to hold on. 172 HR at the top.

Now it's my turn to lead the car through the old shopping streets of Takada. With speed in my legs, it's great fun.

At Boon Suds the beer is flowing by 12:00. Everyone is catching up. Talking about their goals this year. Both on the bike. And off the bike.

Me? To be a great dad. And a half decent cyclist....

Friday's training:

Road (65 km, 37.2 kmph, 132/172HR, 1150 kcal, 87 cadence)