andy: 2015年10月アーカイブ
先週は仕事が休み
毎日乗れる
朝練じゃなくて昼練!
一日でもOK
プロライフ!
月曜日 は日曜日のロングライドの後にレスト
長野の動物園へ
火曜日 は朝から大雨
ローラーで3時間半
レースペース!
水曜日 はロングライドチャンス
長野ループの200キロ
迎え風でも楽しい!
木曜日 は2時間のリカバリーライド
新潟の秋は最高!
金曜日 はモテギ７ｈの前にラストロングライド
ノンストップの200キロオーバーする予定
弥彦山回って、米山も回って
残り５０キロの所でアクシデント！
後ろから車がヒット！
車のスピードは７０ｋｍｐｈ位？
体もバイクもホスピタルへ
土曜日 と 日曜日 も
もちろんレスト
体が治せる
バイクも治せる
モテギ７ｈまであと２週間
がんばるよ！
Last week I was off work for the week
Free to ride every day
Early morning training? Ride in the daytime!
All day if I want!
Pro Life!
Monday is a rest day
Off to the zoo in Nagano
Tuesday is heavy rain from the morning
3.5 hours on the rollers
Race pace!
Wednesday is the chance to do a long ride
A 200 km loop of Nagano
Even with a constant head wind it's great fun!
A 2h recovery ride on Thursday
Autumn in Niigata is unbeatable!
On Friday the last long ride before Motegi 7h
The plan is a non-stop 200+ km ride
I loop Mt Yahiko, loop Mt. Yoneyama
Then 50 km from home disaster!
Hit from behind by a car!
The car doing about 70 kmph?
Hospital for me
Hospital for the bike
Saturday and Sunday
Rest days of course
The body can be fixed
The bike too
2 weeks to Motegi 7h
I'll do my best!
18h, 587 km, 780 TSS
今週もビッグトレーニングウイークでした
水曜日、金曜日と日曜日がメーン
先週の日曜日の230キロのロングライドの後に月曜日と火曜日はゆっくりで走りました
BTD1
水曜日は山田さんと高柳ループの朝練
登りは自然にインターバルになる
午後に一人でもう一周!
木曜日はまたゆっくりで
BTD２
金曜日は山田さんと山に朝練
水曜日と同じように登りはインターバルになる
午後に一人でOgami Dakeへ
39×25はキツイよ！
秋の景色は最高!
土曜日は日曜日のために休み
BTD３
日曜日は今週のメーンイベント
ソロの200キロ
雨の中でがんばるライド！
来週は3回ロングする予定です
やっぱりロングが好きな〜
(23h, 615 km, 820 TSS)
This was another big training week.
The main focus is Wednesday, Friday and Sunday.
After Sunday's 230km group ride, I took it easy on Monday and Tuesday.
BTD1
On Wednesday asaren with Yamada san. On the Takayanagi loop the climbs are the place for natural intervals. Max effort over the top.
In the afternoon I do the same loop solo.
An easy ride on Thursday.
BTD2
More asaren with Yamada san on Friday. Hit the hills for more natural intervals.
Later I head to Mt. Ogami Dake solo.
39 × 25 doesn't cut it!
Can't beat the autumn weather and scenery.
Saturday is a rest day in preparation for this week's main event.
BTD3
Sunday is a 200 km solo ride. Heavy rain at times puts an extra edge on the ride.
Next week I aim to do 3 big rides. Forgot how much I love it!
(23h, 615 km, 820 TSS)
富士の後に一週間位レスト＆リカバリーライドばっかりしました。
そしてnext target!
モテギ7hの前にロングライドをがんばることになりました。
5月の7hチャンピオンは60周(288キロ)をしました! (アベは40kmphオーバーだよ!)
レースの前に5、6回に200キロ+を走る予定です。
motegi training no.1
木曜日に一人でロングライドしました。上がり下がり無しの200キロでした。
最後に「まだまだ行ける」の気分でした。
良いトレーニングだ~！
motegi training no.2
土曜日はチーム練習でロングライドをしました。上がり下がりがありの230キロでした。x3の登りにAJ MAXでした。
最後に「お風呂入りたい、ビール飲みたい！」の気分でした。
良いトレーニングだ~！
今年の最後のレースを楽しみにしています！
After Fuji I spent a week resting and doing recovery riding.
Then comes the next target!
Before Motegi 7h I will focus on long riding.
May's Motegi 7h champion rode 60 laps (288 km)! (Over 40 kmph av!)
Before the race I aim to do 5 or 6 rides of 200km or more.
motegi training no.1
On Thursday I did a long solo ride. A steady and even paced 200km.
Finishing with a "I can ride further still" feeling.
Great training!
motegi training no.2
Saturday was team training. Lots of attacking and changes in pace. I rode the 3 major climbs flat out.
Finishing with a "I can't wait to jump in a hot bath and drink a beer!" feeling.
Great training!
Really looking forward to the last race of the year!
On Tuesday I had a skype meeting with my coach.
As the season comes to an end, we talked about the 200 km race at Fuji Speedway and the upcoming 7h race at the Motegi circuit
Fuji 200 analysis
It was harder than expected, like a fast moving road race.
In hindsight, I should have tried to stay in the group and do as little work as possible.
The timing of the bottle change was costly.
I felt I was fading towards the end too. Dehydration was also a factor.
Motegi 7h Enduro
Nature of the race:
We think this will turn out to be similar racing.
Due to the length of the course, we think "staying power" will be the deciding factor as riders slow down, pit or quit.
The nature of the race is 7 minute laps.
Of which 5.5 minutes should be spent trying to do as little as possible. Cruising in the group.
The other 1.5 minutes will be on the climb. This is where the big efforts are made.
After the bell is rung (7h) you get to complete the lap you are on.
The winner in May did:
60 laps in 7h04. (av 7 mins per lap) (288 km, 2,400 m climbing)
Rider mix:
4h solo, 4h team, 7h solo and 7h team become mixed together (4h start 4 mins earlier) and like fuji, 3h30 to 4h becomes a little hectic.
Race Schedule
Registration 5 ~ 8:30
Ride the course 7 ~ 7:50
Race start: 9:04
Race Finish: 14:04
Lap splits
Lap split times will be available on the web.
Strategy
I plan to ride the 7h non stop. I am lucky that my coach will support me on this ride. He will ride the course and provide me with information about time splits and pass bottles.
We identified the best part of the course to use as a "feed zone".
I will try to do as little work as possible.
I will be ready for an increase in pace after 3h 30.
I will follow the moves that go on the 4h mark.
Training schedule before the event
This week is a rest week. I did one big ride on Thursday (200 km)
There will be three weeks of training: Builds 1,2,3
Followed by a Rest week / Race week
Specific training
I will concentrate on two things:
- 1. volume
- 2. intervals specific to the demands of the event.
1. volume
I feel I neglected volume prior to Fuji 200 (compared to Tokyo~Itoigawa for example). We think some long rides will be good preparation for this.
2. intervals
We identified 1.5 minutes of hard riding each lap. We feel intervals in training should be longer than this at 2 to 3 minutes. I envisage 6 minutes of easy riding followed by 2 minute bursts.
Motegi is likely to be the last race of 2016. I'm motivated to do a solid month of good training in preparation for this.
