4.0 by 40

[Crosshair]

Well that will learn me

Accidentally followed Rich into a huge pothole at 25mph whilst sat hard on the seat. We both punctured!

Then the Dynaplugs sealed it but there was a hole through the bead!

So then I tubed it but the valve core got stuck in the pump and wouldn’t come out! Only way to remove pump was with the extender (which you need to get through the 50mm rims ).

No worries- I have new extenders. Only none of valve cores fit them- they’re some weird size!

No worries- Neil has another tube. Oh- it goes through the rim with half a thread to spare But Neil’s pump just threads on.
But the hose is leaking

No worries- we have plenty of co2. But none of our heads will fit the tiny bit of valve showing

So they ride off. And I set off; stood up to unweight the back wheel (which has 10psi in it) and aim to meet Neil with a long-valved tube shortly.
Yeah- turns out I make it TEN MILES down the B4000. Neil arrives having showered and changed

Go to put tube in. Not much longer after all
Luckily his track pump works and we get 80psi in.
And I make it home
The end

[Crosshair]

The chainy was insane until that point! Around 340np I think.
I was close to getting dropped several times but had almost made it to Baydon- after which it goes downhill and is my time to shine.

I was glad I did a big warmup BUT I upped the watts on that part this week to 200. And I definitely noticed it during the chaingang!
If I want to play with the real fast boys, I need to arrive having only burned 300 kcals, not 1200

So all in, I still did 2500kcals, over 3h30 and 60 miles. I just didn’t get to have the 25mph fun half coming home

[Crosshair]

My weight has now stabilised at under 15 stone (Just )

Despite feeling painfully slow- that’s 8lb in 6 weeks so actually a nice sustainable rate. This time two years ago I was 16st10 (3 months after breaking my legs) so in that context it’s even better.

I don’t actually know my ftp but I’m somewhere around 3.7-3.9w/kg I reckon, which is better then when I used to race! (Although not as helpful for group rides as back then it was less power and less weight).

I’ve mentioned decoupling before which is the relationship between HR and Z2 power (in a steady effort type ride) at the start of the ride and the end. A good target over 3/4 hours would be 5% decoupling (so your HR is 5% higher at the end than the beginning for the same power).
Yesterday, on the two hour warmup ride, my decoupling was -6%
Which shows I’m right in thinking a nice long warm up benefits me. Okay so it was only at very low Z2 power but I thought it was interesting to see the data reflect my hunch.

[weeksy]

Race again then?

[Crosshair]

Nah. Not really got the appetite for it. Like last night, I used less time total than it would have taken to go to Thruxton to race but got 3h30 training in instead of 1h.

[weeksy]

But racing is more fun?

[Crosshair]

Not than a chaingang. It’s like the breakaway I always used to dream of

[Crosshair]

(Only people are trying to keep each other safe not trying to kill one another )

[weeksy]

I'm just watching the Pros racing in TT mode, 53kmh average lol

[Crosshair]

To be fair, most club TT’s will have a couple of guys at or just over 30mph. From 25 upwards is almost all about aerodynamics.

[Crosshair]

The Criterium du Dauphine today is why I hated racing
People would rather look at each other and lose entirely than carry a breakaway to the line

[weeksy]

The Criterium du Dauphine today is why I hated racing
People would rather look at each other and lose entirely than carry a breakaway to the line

not seen it yet

[Crosshair]

It made the difference

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Worst hayfever of my life last night and today. Gave me a headache too. But as the day wore on, I decided I might be able to HTFU and go out, even if only for an hour. Eating too much helped with the decision too
So I went out for a couple of hours at Z2 HR and didn’t even worry about power. There was another chaingang on it seems but I’d have not risked it.

Decoupling (which was -6% the other day remember), was 0.3% today so I was accumulating a tiny little bit of work, even if my fitness score continues to tumble

With hay fever this bad, I have zero expectations now other than to keep going out and riding low endurance unless I really can’t.

[Crosshair]

Ate too much again today. Junk too. A lady who helps me at work brought muffins, pasties and Twirls
Hay fever still bonkers too

So more Z2 it was. 2h30, 43 miles, 200w, 1800kcals and enough spare calories for jam and cheese sarnies before bed now

I still don’t really understand why Z2 rides have a bad rep as being boring- it takes almost constant gear shifting and concentration to keep the intensity as level as possible.

[weeksy]

Jam and cheese? On the same one?

[Crosshair]

Yes, it’s amazing
And why I’m fat

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Banjo Group ride today. Was fairly flat so didn’t run into too many problems on the hills with holding everybody up
A few of us picked the pace up on the way back but then we missed a turn and went a bit further

Not sure all of it was great training but it was an easy and pleasant way to get 4h of volume in. And the cake and coffee stop was nice too!

[Crosshair]

Had to work this AM so no group riding. Then I ate too much and got sleepy on the sofa so kind of had to do something.
I was hoping to try adding in some Tempo but when I asked, the legs said no, so I cut things short.
Will be a little over kcals but not too worried.

Rest day tomorrow and then hope for a low-pollen couple of days to enjoy fun Chaingang on Tuesday.

[Crosshair]

Still feeling capped by hayfever. Anything up to threshold is fine but after that, I can’t keep enough oxygen going in.

Decided to have a go at the chaingang anyhow and once again, took the long way there. The idea being, it prepares you for hills and efforts etc deep into an event like Dirty Reiver. I guess it trains your body to preserve muscle glycogen.
It seems quite in vogue amongst the top gravel racers and many do their intervals after HOURS of tempo beforehand!

However, I then suggested we try my 40 mile loop I invented last week. That was silly

I had nothing. I did maybe 5 pulls but basically I was off the back most of the ride. Once I got dropped, they did ease up to check the route but we were into the hilly part and I got dropped once more. They waited (I hadn’t expect them to) and so I was able to cadge a ride for another 8 miles or so until I was done. I then had 15 miles solo to crawl back to Newbury into the SE’ headwind.
I think I was about 21mph for the loop but the guys did 24! Brutal!

I ended up on 84 miles, which is good going for a school night but I’m undecided whether in fact, getting to the chaingang ultra fresh and actually doing all my pulls wouldn’t have been a better use of my time. I just don’t think my breathing would have been any better- so arguably, I actually got more out of the evening this way.

That’s half the fun of self coaching I guess- trying different things.

I don’t plan on riding tomorrow now, but maybe I’ll try the other chaingang on Thursday and see if the result is any different.