andy: 2013年2月アーカイブ
Fourth ride on the road this year. It's March tomorrow!
I have decent base fitness. I feel strong. Comfortable on the bike.
A lack of road riding means my rhythm is not so good though. No top end fitness either. So the hills are a challenge.
But that's how it should be at this time of year. The weather seems to be changing now
I can't wait to put some miles down before race season starts in April....
Put me back on my bike!
Wednesday's training: Football (2h)
Thursday's training: Road (82 km)
I've been putting the time in this winter. Building stamina.
It doesn't matter if it's a 100 km bike ride. A 10 km run. A 4 km swim. An hour on the stepping machine. A 90 minute football match....
This is all aerobic base training. The foundations for the race season ahead...
Monday's training:
- Stepping machine L20 x 1 h
- Leg press 141 kg x 40, x 25, x 25, x 25
- Rollers 10 mins WU + 45 kmph x 30 mins + 5 mins WD (45 mins)
Tuesday's training:
- Swim x 160 laps (4 km)
- Rollers 10 mins WU + 45 kmph x 30 mins + 5 mins WD (45 mins)
This weekend I went to Niigata for the F(t) Racing team meeting and photo shoot. This year I'll ride in the orange jersey for JBCF and other JCF races.
I train with these guys. drink with these guys, so it makes sense to race together! The strength of the team, especially in hill climbs, is clear to see. Very serious and motivated too. I'm looking forward to a renewed desire to succeed this year!
Saturday's training:
Rollers (1h)
- warm up x 10 mins
- 45 kmph x 10 mins / 50 kmph x 5 mins (3 sets)
- warm down x 5 mins
Sunday: rest day
Mt. Hachikoku from Kita Jo today. This is a tough climb.
If you blaze your own trail through the fresh snow, it's even tougher!
Friday's training:
Snow shoe (1h 30)
Two 10 km runs this week.
Like cycling or swimming, it's about "getting in the zone".
I haven't used a heart rate monitor once this year. Old school perceived effort....
Thursday's training:
- Run x 48 (10.2 km)
- Strength work
- Rollers (45 mins)
35 kmph x 5 mins
40 kmph x 5 mins
45 kmph x 30 mins
warm down x 5 mins
I wore running shoes for futsal on Wednesday night.
Why? So I can get a better workout!
A few decent goals too!
Wednesday's training:
Football (2h)
2001年 デビュー
私は2001年に日本に来ました。その時に自国に帰った他の英語講師から自転車（カラビンカ）をもらいました。それが私のサイクリングライフの始まりでした！柏崎にあるチームじょんのび TIMEに入りました。その後JBCFに参加するためRAVANELLOに入りました。4年前にはラッキーなことにトップクラスで走ることができました。
2012年レースレポート
去年はJBCFレースに参加せず、色々なレースで楽しんで走りました。
4月
JCRC 群馬CSC Sクラス (36キロ, 6周)：（20位ぐらい？） 5周目に逃げましたが最後の登りで集団につかまりました。残念！
５月
東京～糸魚川(309キロ)：（7位） 過去４回優勝したことがあるレースイベントでしたが…。今年はリベンジしたい！
６月
弥彦トラック ：(１位) TTでAJ！
スクラッチレース：(2＆3位) 楽しい！
内灘個人TT：（29位） もっと早く走ることができると思います。今年頑張ります！
ロードレース：（20位ぐらい？）田崎さんと大野さんと一緒にゴールできて楽しかった！平地でも負ける？！
美ヶ原ヒルクライム：(20～30位ぐらい？) 急ですね！
７月
イギリスで夏休み。
８月
間瀬エンデューロ：(7位) アンドリューさんと二人のチーム。楽しかった！渡部さんと一緒に走れてよかった！
じょんのび110キロマラソン：(1位or2位) 村山さんとゴールスプリント。AJ！
乗鞍ヒルクライム：(130位ぐらい？) 頭痛！
９月
十日ヒルクライム：(8位) 最初田崎さんと走ったがペースアップ…ムリだ！
やつお一人個人TT： （3位）テクニカルコースです。アップ中にクラシュ！
ロードレース：（4位） 2人で逃げましたが、そのままゴールまで出来なくて残念！)
１０月
JCRC 群馬CSC S クラス (120 キロ)：（24位）友人ジェームズさんのアシスト。 良いレースでした！
2013
今年も色々なレースに参加したいです。メインゴールは東京～糸魚川です。JBCFのレースはＦ（ｔ）レーシングのジャージで走りたいです。楽しみにしています！
2001 debut
When I first came to Japan in 2001, I got a steel Kalavinka road bike from a guy who was returning to the UK. This is when I started cycling seriously. I joined Kashiwazaki local team じょんのび Time. Later I joined Ravanello and entered JBCF races. 4 years ago I was lucky to ride in the top tier TR class.
2012 race report
Last year I didn’t enter any JBCF races but I enjoyed riding in lots of different kinds of races.
April
JCRC Gunma CSC S class (36 km, 6 laps) I escaped on the 5th lap but was caught on the last climb. Finished about 20th?
May
Tokyo~Itoigawa (309 km). I won this 4 years in a row. I’m motivated to win again this year (7th).
June
Yahiko track. Full gas in the TT (1st). Great fun in the scratch race (2nd and 3rd)
Uchinada TT and RR. I entered the individual TT and RR. I thought I could go faster in the TT (29th). I’ll try again this year! I enjoyed finishing the RR with Tazaki san and Oono san. I can’t even win on the flat!? (about 20th?).
Utsukushigahara hill climb. Steep isn’t it! (about 20th?)
July
Summer holiday in the UK.
August
Maze Enduro. A two man team with Andrew. Great fun. I also enjoyed riding with Watanabe san. (7th)
Jyonnobi 110 km marathon. Goal sprint finish with Murayama san (AJ!) (1st or 2nd?)
Norikura. A bad headache! (About 130th!?)
September
Tokamachi HC. I rode for a few kilometres with Tazaki san. Then he took off! (8th)
Yatsuo TT and RR. A tough course. I crashed warming up! TT is very technical (3rd). RR is very tough. I was in a 2 man breakaway in the RR but couldn’t hold it to the finish (4th).
October
JCRC Gunma CSC (S class, 120 km). I enjoyed helping my friend James win the S class series (24th)
2013
I want to try lots of different races this year too. My main goal is Tokyo~Itoigawa. I want to ride for F(t) Racing in the JBCF. Looking forward to it!
I want to shift more of my cross training to running. I feel it's the best training for weight loss.
Still a swim has great benefits (full body, non-impact, endurance building). I'll try to squeeze in one swim per week.
Tuesday's training:
1. Swim x 100 laps (2.5 km)
2. Rollers (55 mins)
- 35 kmph x 5 mins
- 40 kmph x 5 mins
- 45 kmph x 10 mins
- 50 kmph x 5 mins
- 45 kmph x 10 mins
- 50 kmph x 5 mins
- 45 kmph x 10 mins
- warm down x 5 mins
I've been weighing myself daily since mid-January. Despite a decent volume of training, my Elvis lifestyle off the bike has seen a gradual weight gain. Off the charts!
Back on course this morning. I'M GOING TO RIDE THIS WAVE!
I need to change a few habits:
- eat earlier
- a smaller dinner
- replace beer with wine
- more running
I'm a hobby racer. Not a pro. Not a monk either!
But I want to make a concious effort to be at "race weight" by spring...
Monday's training:
Run (10 km), leg strength (leg press and leg extensions)
We cancelled Saturday's asaren. I was glad to climb back into bed with the wind howling outside.
Sunday morning was much better. No wind. Icy cold. And constantly changing skies. Blue, purple, grey, black.
The cold and wind have made a crunchy snow surface. Climbing is easy and the snow formations are beautiful.
Starting at 545, we have lots of time to explore Mt. Hachikoku and half of Ishikawa Toge too.
Saturday: rest day
Sunday's training: Showshoe (3.5h)
A trip to the gym.
141kg x 25 (3 sets) on the leg press.
10 to 15 kmph pyramid intervals on the treadmill (3 sets)
At night on the rollers the wind is strong and the rain is heavy....
Friday's training:
1. Gym (1h 30)
2. Rollers (45 mins)
- warm up x 10 mins
- 45 kmph x 30 mins
- warm down x 5 mins
A clear day today. A man without patience would ride his bike. But you'd spend more time cleaning the bike and washing your kit.
Running, especially in the mountains, gives you more bang for your buck...
Thursday's training:
Run (1h 10)
As a fan of Oldham Athletic in the golden years of the early 1990s, my heroes were Rick Holden, Andy Ritchie and Roger Palmer. The flair player, the class player, the goal machine.
But the engine of this team was the midfield duo of Mike Milligan and Nick Henry. Tireless. Running from box to box. Closing down every player on the pitch. "Yard dogs" was their nickname.
In the winter I emulate the yard dogs as I play football on Wednesday nights. Pressuring defenders. Running from one to the next. Getting the best workout possible....
Wednesday's training: Football (2h)
Every piece of training is a small piece of the jigsaw. Put together to make the bigger picture. Shovelling snow. Pulling a sledge. It all counts....
Tuesday's training:
Strength:
- 1 leg squats x 25 (3 sets ea. leg)
- press ups x 15 (3 sets)
Swim: x 100 laps (2.5 km)
Rollers (50 mins)
- warm up x 10 mins
- 45 kmph x 10 mins
- 52 kmph x 5 mins
- 45 kmph x 5 mins
- 52 kmph x 5 mins
- 45 kmph x 5 mins
- 52 kmph x 5 mins
- warm down x 5 mins
Lots of snow these last two days. A great chance to play in the snow with Luke and Mark.
On the rollers tonight. Hat and gloves. Cold and windy. Just as I like it....
Sunday: rest day
Monday's training: Rollers (1h)
- warm up x 10 mins
- 45 kmph x 45 mins
- warm down x 5 mins
Asaren with Nishihiro san today. The difficult approach of Mt. Hachikoku from the foot of Ishikawa toge.
The snow condition varies greatly. Fluffy powder snow to walls of ice. The cold temperatures and strong winds of the last few days have made an interesting landscape. On a clearer day there are some great photos to be had.
Today I'm on TSL snow shoes. Kindly borrowed from parr mark. These are plastic and light weight. Good on the flat and gentle grades. But on steep ascents and steep descents, they are no match for the MSR "lightning ascent". I came a cropper a few times on the way down!
Saturday's training:
Mt. Hachikoku & Ishikawa Pass snow shoe (3 h)
Despite 5 days of work and three night classes this week, I squeezed in some great training.
A long run, two long swims, 3 roller sessions, 2 sets of strength work...
A quick snow shoe today. Up the rindo forest road at the base of Mt. Hachikoku.
Friday's training: snow shoe (1h)
Base training is all about volume. Stamina and endurance are the core of fitness. Your base.
Like the foundations of a house, the bigger your base, the higher you can go.
Base training is not difficult. All you need is appetite. Be willing to put the time in.
I don't believe it has to be LSD rides on the bike. A 10 km run yesterday. A 3 km swim today. It all builds up.
Some bike specific work on the rollers too...
Thursday's training:
Swim x 120 laps (3 km)
Rollers (45 mins)
- warm up x 10 mins
- 45 kmph x 30 mins
- warm down x 5 mins
I'm not a bad runner. Fast if a little clumsy. More rhino than antelope.
Tonight is "no overtime Wednesday" and the gym is packed.
Lots of runners on the 217 m track. The plan is 48 laps / 10 km. So it's nice to have company.
Most people are jogging but a guy who starts just before me doesn't like it when I pass him.
He sits there just behind me. He's my motivation. I'm his pacemaker.
Can he go the distance? 10 laps, 20, 30, 40. Shoulder to shoulder. Seb Coe and Steve Ovett.
Coe would usually wait for the bell on the last lap. 400m at full gas. That's 2 laps on this course.
Ding ding ding ding. It's important to turn the screw slowly. The track has windows which act as mirrors. I have about 5 metres going into the last lap.
Big strides now. Tricky getting round the corners! The home straight. Sprint time! All out over the line...
The off-season is mostly steady base training but it's nice to be competitive some times...
Wednesday's training:
- Run (10 km)
- Leg press 141 kg x 20 (3 sets)
- Leg extension 77 kg x 12 (3 sets)
- Aero bike x 10 mins
Swimming up and down up and down. I imagine I'm Jean Reno in The Big Blue. Swimming with dolphins. Diving deep without oxygen. Jean Reno style...
Tuesday's training:
Swim x 120 laps (3 km)
Rollers (45 mins)
- 35 kmph x 5 mins
- 40 kmph x 5 mins
- 45 kmph x 10 mins
- 48 kmph x 10 mins
- 45 kmph x 10 mins
- warm down x 5 mins
Most of my strength training this off-season has been on the snow shoes.
It's nice to test how strong I feel on the weight machines at the gym.
A long warm up. 3 sets, raising the weight and lowering the reps each time.
Leg press at the maximum 141 kg (x 25 reps) is the highlight.
Tonight on the rollers a chance to spin it out at 100 cadence. Legs should be okay tomorrow...
Monday's training:
Strength: weight machines
Rollers (45 mins)
- warm up x 10 mins
- 45 kmph / 100 cadence x 30 mins
- warm down x 5 mins
A fun day at the snow festival in Takayanagi today.
Once the kids are in bed a chance to hit the rollers. Push hard tonight. Just to remind the legs.
Sunday's training:
Rollers (53 mins)
- 35 kmph x 5 mins
- 40 kmph x 5 mins
- 45 kmph x 10 mins
- 55 kmph x 5 mins
- 50 kmph x 5 mins
- 45 kmph x 10 mins
- 60 kmph x 2 mins
- 40 kmph x 3 mins
- 60 kmph x 2 mins
- warm down x 6 mins
After two sunny days the 2 to 3 metres of snow on Mt. Hachikoku has hardened up.
In theory, snow shoeing on compact snow should be easier. In reality, you just go faster / steeper. Intensive snow shoeing!
Two climbs today. Both the climbs and descents are great training.
Saturday's training: snow shoe (1028 m, 2h 15)
Another beautiful sunny day. Warm in the sun too. We could do with a few more days like this in winter....
Friday's training: Road (48 km)
