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Friday 15 December 2006

Long Bike

Just got back from good bike this morning. 2 hours 27 minutes of riding over the Purbecks.
Gentle ride down to Wareham, then down towards Corfe Catle. Turn left just before up and down to Studland, this is hard on the legs, but ok with a couple of steep descents for respite!
Head towards Studland Bay and then take a right turn to Swanage. Downhill all the way, would have been quick but for a strong south-westerly headwind, kept it down to 40km/h pedalling into wind. Along the seafront at Swanage then turn right and long climb up to Langton Matravers and up on towards Kingston.
From Kingston head North to Corfe Castle. This is a tight twisty descent out of Kingston, tiny village - 2 pubs , one house! Through Corfe was fast as tailwind and then turn left at Corfe Castle, straight into strong headwind and undulating, very hard on legs for next 4 miles. Up onto Purbecks and on firing range near Lulworth, hard climb comes at the end of 4 miles, when legs have been coping with wind and up and down.
Descent from the top down to another castle that I have forgotten the name of!!! and then through to Wool. This is quite a quick section, false flat and was over 50km/h on this section for about 3 miles. Through Wool and turn right on the road back to Wareham. Crosswind was a bit tricky but maintained good speed all the way back.
From home to firing range was only avergaing 25 km/h, headwind and warm up included, and mostly hard climbing. When got home average speed up to 27.2 km/h for the whole ride.
Total distance 66.75 km - 41.5 miles
Ave h/r 144 bpm. Max h/r 166 bpm.

Overall, felt good, but need many more endurance rides. Cooled down for 15 minutes on the indoor trainer when got back home.
Nutrition - 1 Power bar gel at 1 hour. 750 ml bottle water. 750 ml bottle water with little bit of Viper powder drink in it. Half a banana at 1 hr 50(dropped half of it!), mars bar on return and 1 litre water. Good recovery. h/r down to 90 after 5 minutes, 80 after 10 minutes. Writing this 15 minutes after getting off cooldown trainer - hr 77 bpm.

3 comments:

Anonymous said...

made me tired just reading it. what is you normal resting heart rate and is it reducing and what should your max heart be when exercising

Steve Birtwistle said...

Resting heart rate first thing in morning is around 46-48 bpm. Last minute at night 54-56 bpm. These are the times to check your resting pulse.
Max heart rate is around 195 bpm, never been measured properly, so max when training at the moment is around 80-85% of max. Ideal for aerobic training/ cardio-vascular workouts.
When I beging time trial training in January this will consist of some interval training, working at anaerobic threshold, ie. 90%+ of max heart rate.
On long bike rides at this time of year I am aiming to ride at 65-70% of max, ie, just enough to maintain cardio fitness and improve endurance. Speed and strength work to come later into Jan and Feb.

Steve Birtwistle said...

Yes, my resting heart rate has dropped dramatically over the year from around 65 bpm down to 48 bpm.
I have lost nearly two stone in weight, but am generating more power. So power to weight ratio is very good now. My average speed on the bike to and from work is around 35km/hr whearas when I first started commuting back in May this year it was at about 23km/hr.
Last Christmas I was 16 stone 2 lbs. Now I'm 14 stone 4 lbs.
Hope to get down to 13st 7lbs by next June.

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