Sabie Exp Training week 3 of 16

Week 3 is an easier week than week 2 and the idea is to recover, but still train.

Mon 13 Sep 2010 - Spent some time trying to "run" or more like shuffle around the smallholding. There will always be portages in the kind of mountain bike riding that I do so even if "running" is bad for me, it is a good idea to get the legs used to the stresses and strains they will have to endure during portaging my bike over mountains

Tues 14 Sep 2010 - 1.5 hours in zone 2 and then 2 x 16 mins in zone 3
Wed 15 Sep 2010 - 2.5 hours in zone 2. Showed Kobie the "time trial" route. We will use this route to determine our progress through the 16 weeks. First time trial is planned for Friday 17 Sep.
Thur 16 Sep 2010 -  REST
Fri 17 Sep 2010 - Ride a leisurely zone 1/2 warm up to the time trial route. Then it is every man for himself. Top 5 beats of zone 2 or as close as possible to that and 18.7km of undulating rough MTB terrain. When I did this on the 3rd Sep I took 1h16m at an avg HR of 123. Today I took 1h10m at an avg HR of 128. 6 mins in 14 days. Progress...
Sat 18 Sep 2010 - Packed and drove through to Haenertsburg.
Sun 19 Sep 2010 - Start of adventure from Haenertsburg to Bulembu in Swaziland. 88.7km From Haenertsburg to Makhutsi in Lekgalameetsi. NOW THIS DESERVES A POST OR TWO OF ITS OWN!

The Time Trial Data

Sabie Exp Training week 2 of 16

As was the plan this week was spent riding mostly in zone 1 and 2 and a few shortish intervals in zone 3.

Mon 6 Sep 2010 - 45.5km, 2h26m, avg HR 120bpm
Tue 7 Sep 2010 - 25.9km, 1h24m, avg HR 119bpm
                             2x10min intervals in zone 3
Wed 8 Sep 2010 - 32.3km, 2h10m, avg HR 98bpm
                              an active recovery ride with The Pretty One.
Thu 9 Sep 2010 - 36.5km, 2h17m, avg HR 119bpm
                              Broke the rear deraileur, Liezl, my daughter fetched me.
                              1x8min interval in zone 3 (was suppose to be 2x10min)
Fri 10 Sep 2010 - 29.1km, 1h23m, avg HR 117bpm
                              1x12min interval in zone 3 with new XT rear deraileur
Sat 11 Sep 2010 - 117km, 7h1m, avg HR 110bpm
                              Long Slow Distance (LSD) to get the important Time In The Saddle (TITS)
Sun 12 Sep 2010 - REST

Week 3 will be a "rest week", so it will be a bit easier than week 1 and 2. The REAL hard work is lurking...

I will be riding with a group of friends from Haenertsburg to Bulembu (Magoebaskloof to Swaziland) in week 4. This is a bit difficult to marry the training programme and the touring, but so be it. At least I will get plenty TITS and many LSD's

Week 3

Program week 2 of 16

This is still very much a BASE week ans limited time will be spent in zone 3. The bulk of the week's riding will be zone 1 and 2 riding.

The target is to train for about 13.5 hours this week. This includes a LSD of 4.5 hrs and 40mins of zone 3 riding.

No zone 4 riding yet. We will get there...