To accompany my cycle yesterday, I was able to try out a new car park for training - was nice to get a mid-week skate in! :)
The surface, was not ideal - the corners were tight and incredibly slippery, however the straights were nice and long, allowing for some good leg work against the wind.
The session was more of a trial than hard training, but after my knock to my back it was ideal! One concern is definitely my boots though. being a 2005 model they don't have as much "hold" as they used to, the laces are weak and the boots are getting extremely loose after several laps, which is affecting the way I skate and transferring power into my strides - very frustrating!
Hopefully I can get new waxed laces soon when the club return from Belgium, that should be a temporary fix. However after next season I'll have to look in to getting new boots! (better start the saving!!)
Today I plan to rest my back, which is fine as I'm pretty busy at work anyway! tomorrow however, I'll fit in a cycle and/or slideboard if my "booties" come, and after my meeting with the Great Britain coaching team on Sunday, I'll return to my usual training schedule as of Monday!
Jon
Jumat, 02 September 2011
Kamis, 01 September 2011
Feeling Good!
After my Time Trial on tuesday, I felt it was necessary to listen to my body and give it a rest yesterday! Not too mention give my back that little extra time to better.
And I'm sure glad I did! I woke this morning feeling great, did a 30 minute cycle on the WattBike, sprinting every now and again, just testing myself and I felt good! I think i'm gonna incorporate this type of session more frequently, but more structured, so it'll go something like this:
30 Mins Cycle (Requirement: at all times keep above 90rpm)
Sprint the last 200m of every 1000m. (So sprint 800m - 1000m, 1800 - 2000, etc...) Hopefully going further each time I do the session (In terms of overall distance at the end!).
Last Minute of the cycle, ignore the distance and just smash out the last 30 secs.
Should be a decent workout, I'll record stats for it like my 60 minute test, so I can measure my performance!
I'll try and jump on the Slideboard tonight, ordered some "Booties" from Canada to put over my shoes, I think the Co-op will be pleased as I won't be stealing all there plastic bags! :P
I think improving my technique needs to be my focus over the winter, muscle can be built up anytime, but I need to be skating much more efficiently next season and the slideboard, and hopefully an extra indoor session should improve this!
Jon
And I'm sure glad I did! I woke this morning feeling great, did a 30 minute cycle on the WattBike, sprinting every now and again, just testing myself and I felt good! I think i'm gonna incorporate this type of session more frequently, but more structured, so it'll go something like this:
30 Mins Cycle (Requirement: at all times keep above 90rpm)
Sprint the last 200m of every 1000m. (So sprint 800m - 1000m, 1800 - 2000, etc...) Hopefully going further each time I do the session (In terms of overall distance at the end!).
Last Minute of the cycle, ignore the distance and just smash out the last 30 secs.
Should be a decent workout, I'll record stats for it like my 60 minute test, so I can measure my performance!
I'll try and jump on the Slideboard tonight, ordered some "Booties" from Canada to put over my shoes, I think the Co-op will be pleased as I won't be stealing all there plastic bags! :P
I think improving my technique needs to be my focus over the winter, muscle can be built up anytime, but I need to be skating much more efficiently next season and the slideboard, and hopefully an extra indoor session should improve this!
Jon
Rabu, 31 Agustus 2011
Time Trial Write Up!
Well where do I start?
My time trial didn't really go as well as I planned! Unfortunately, having trained Sunday, Skated Monday (and injuring my lower back in the process) and then racing Tuesday, I really didn't have a whole lot to give for this one!
My colleague Greg, kind of summed it up and said that to do well, I would need to treat it like a race (as the others do) rather than part of my training!
I started the race pretty much dead, my lower back and hamstrings were letting me know that they were weak and were not going to give me much back in terms of physical effort! but still, I powered on as best I could! The first lap was ok, but unlike last week though, I didn't have anyone in sight to hunt down - which made things a little hard from a motivational perspective.
When I passed the finish line, I knew that my body was pretty battered and having timed myself during the race, I knew that I was way off my potential time. Excuses aside though, my time trial preparation needs to be improved and like Greg said, I need to start seeing them as races rather than training! However having nearly cycled a sub 30 minute race whilst being injured is a positive, in that fit I could have got a time of around 28 minutes - and anyway! its all experience that will go towards becoming fitter and stronger!
For next season, I'll give road racing a bash! As due to my skating background I feel that pack racing will come more naturally to me! until then, theres a 150km race around Essex at the end of September! might give that a go!
Time Trial Results Table
Jon
My time trial didn't really go as well as I planned! Unfortunately, having trained Sunday, Skated Monday (and injuring my lower back in the process) and then racing Tuesday, I really didn't have a whole lot to give for this one!
My colleague Greg, kind of summed it up and said that to do well, I would need to treat it like a race (as the others do) rather than part of my training!
I started the race pretty much dead, my lower back and hamstrings were letting me know that they were weak and were not going to give me much back in terms of physical effort! but still, I powered on as best I could! The first lap was ok, but unlike last week though, I didn't have anyone in sight to hunt down - which made things a little hard from a motivational perspective.
When I passed the finish line, I knew that my body was pretty battered and having timed myself during the race, I knew that I was way off my potential time. Excuses aside though, my time trial preparation needs to be improved and like Greg said, I need to start seeing them as races rather than training! However having nearly cycled a sub 30 minute race whilst being injured is a positive, in that fit I could have got a time of around 28 minutes - and anyway! its all experience that will go towards becoming fitter and stronger!
For next season, I'll give road racing a bash! As due to my skating background I feel that pack racing will come more naturally to me! until then, theres a 150km race around Essex at the end of September! might give that a go!
Time Trial Results Table
| Posn | Name | Time | Club |
| 1st | J Fitchew | 24.57 | Ford CC |
| 2nd | C Harrison | 24.59 | Ford CC |
| 3rd | M Fisher | 25.37 | Ford CC |
| 4th | B Flack | 26.13 | Ford CC |
| 5th | G Deacon | 27.25 | Come & Try It |
| 6th | J Johal | 27.39 | Ford CC |
| 7th | C Beech | 28.20 | Ford CC |
| 8th | G Bores | 28.23 | Ford CC |
| 9th | P Tibbitts | 28.44 | Ford CC |
| 10th | C Doe | 29.15 | Ford CC |
| 11th | I Bartram | 29.25 | East Essex Triathion Club |
| 12th | T Whalley | 29.50 | Ford CC |
| 13th | K Brown | 30.04 | Ford CC |
| 14th | C Guest | 30.06 | Ford CC |
| 15th | D Unsworth | 30.34 | Ford CC |
| 16th | J Morrison | 30.35 | Come & Try It |
| 17th | S Jellis | 31.25 | Ford CC |
| 18th | J Brown | 36.17 | Ford CC |
| 19th | G Etheridge | DNF | Come & Try It |
Jon
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