Taking the rough with the smooth

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BY: Katie Carmichael

Published: 27th April, 2014

Had I known what Andrew’s training week would look like, I might have tried to rejig the training blog schedule. Over 500 miles in 9 days, plus a few runs and a swim session – that’s a tough act to follow!

I’ve not got the stats to match, but I have had a good week on the bike. I’m working with Karl Zeiner of DeZeiner Fitness this year again. I let him know what my availability is for the week, and he puts a plan in Dropbox for me every Tuesday. I look forward to seeing what he has in store for me each week.  After each session I give him some feedback, scoring my effort and fatigue levels. In addition, Karl answers any questions I have on fuelling and training zones and gives me advice on my planned race schedule.  Costing less than a gym membership, the service he provides is excellent value.  We work in a four week cycle, building up the training hours and intensity for three weeks, then having a recovery week. Last week was a build one, so not too many hours, but more than usual due to the holidays.

Good Friday
The weekend started well with some glorious sunshine. I’ve entered a few time trials this year so Friday’s ride was a recce of the course. Karl had me doing an hour and a half interval session. The course was a quiet, scenic route. Ride length was around 25 miles.

Saturday
Saturday was another glorious day, and a trip to Glentress on my trail bike was in the plan, with two hours of technical trails, the second hour to be on the same trails as the first, with the pace and effort upped. One thing I didn’t do enough of last year was technical descending, so I’d find myself up at the front at the top of the climb in races, only to have people pile past me on the descents. Pretty frustrating! I’m trying to work in more technical stuff to address this, and Saturday’s ride was just the job. It was pretty busy at Glentress, so I kept off the beaten track, taking in some of the natural trails. I use a Garmin 500 when I’m riding, and like to upload to Strava to see how I am faring. I was delighted to get a QOM on this ride, on a descent! Result!



Sunday
Time trial day. There were a lot of full carbon disc and deep section wheels, skin suits and smurf helmets. I’ve not got any of the gear – these time trials are just for training - but I do take the peak off my helmet to fit in! It didn’t take long before my minute man passed me, then my two minute man…I lost track after about the tenth. I felt pretty good though and managed to maintain a hard effort for an hour and 13 minutes. The fact I’m going against the clock keeps me working when otherwise I might flag. I came a solid 40th out of 40, but with an average pace of 18.7mph over a 23 mile course with fifteen hundred feet of climbing, I was pretty chuffed. The afternoon was spent refuelling on Easter eggs.



Not very aero!

Monday
We had a pretty horrible Edinburgh haar, (a mist which rolls in from the Forth) but with 3 hours of mountain biking in the plan, and a family meal in the afternoon, Paul and I ventured into the Pentlands. We can head out on the mtbs straight from home, and put together anything from a quick one hour loop to a full day ride, with a few technical bits and plenty of climbing along the way. Paul’s had a run of bad luck, and after only an hour and a half he had another off, taking the top layer of (freshly healed) skin off his knee, and bending his rear mech into his cassette. After a bit of swearing and some trailside repairs, we limped home having only completed 2 hours of training. I decided that I’d head out on the road bike in the evening to make up the time. By then it was glorious sunshine, and I got in a few laps of Arthur’s seat. I had to watch for the runners, tourists, and other riders, not to mention the egg. Seems to be a popular spot for rolling! With great views of Edinburgh and the Pentlands, it’s not bad training ground.



Nice backdrop to an evening training ride

Tuesday
Back to work and just the commute to and from in the plan. I’m about 3 miles from work, so my ride is only about 15 minutes. I’ve got a wee single speed, so I like to think the commute is good for a bit of strength training up the Mound on my way to home.

Wednesday
An early start for core and leg strength before work. Planks, lunges, squats… I do this once a week for about half an hour. In addition I try to get on the foam roller and do some bridging every day. After a couple of hours in the saddle I get a sore lower back, but keeping my glutes and hamstrings strong, and trying to work off the tightness of my ITB help to avoid this.
In the evening I went to my weekly Ashtanga yoga class. I absolutely love this, and reckon it’s pretty good for bike fitness. It’s a great core and upper body workout, I get a really good stretch, and it’s a challenge. When I started, three years ago, I couldn’t touch my toes. If I’m honest, I could barely get my fingertips passed my knees. Now I can put my hands flat on the ground, and am progressing with the poses that I initially thought I would never achieve.

Thursday
A recovery day today, so time to kick back (I wish!) or catch up on chores (more likely).

Friday
I had an hour and a half of mtb hill efforts in the plan for Friday evening, but wanted to see family, so got up early and headed out before work. This worked well, as the trails were free of dog walkers. By 7.30 I’d done 14.4 miles, 2,500 feet of climbing and had bagged a QOM on a descent! Maybe a route less travelled, but I’ll take that. After a quick bike wash and breakfast it was back on the single speed for my commute to work.

Saturday
With another TT lined up for Sunday, I had a road ride on Saturday, checking out the course. The weather was pretty nasty, with wind and rain. I was to work to a certain heart rate, but every time I got up there I felt the urge to back off. Something wasn’t right…

Sunday
I woke in the night with a chesty cough and sore throat, and so I’ve had to give the TT a miss. I am really hoping that an easy day, (or two, or three if necessary – I hope not!) will shake it. With no races next weekend I’d like to get a solid few days of riding in. Fingers crossed for a speedy recovery!

TT photos courtesy of Bob Marshall Sports Photography