Bike-session

Skjærsjøen-Nordmarka

Back on the bike again Monday morning. I'm so busy these days I don't even have time to log my workouts the same day they're carried out. Anyway, I felt a bit tired this morning. I kept the speed at the same level and my heart rate is right between zone 2 and 3. I'll continue likewise the next session this week. Next week I'm increasing the cadence to 90. That should bring the speed up to about 28,0-28,5. The nest step after that is to gear up one gear.

Technicals:
-Distance: 12,6 km
-Time:  30m 00s
-Warmup: 5 m ( 20-27 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 25,2 km/h
-Working speed: 27 km/h
-Cadence, average: 86
-Gear: 12
-Elevation gained: 0 m
-Calories:  277 kcal
-Average heart rate(max): 153 (160)

Bike session-a bit of air!

Oslo-view from Grefsenkollen

Second session on the bike this week. Hardly noticeable over the course of time, but in the end there's less air in the tyre than last time I checked. I supplied before the session and the result was higher speed working on the same cadence. I chose to stick to my speed at 27 km/h and the result was a lover, average cadence. I'm beginning to feel the effect of the workload from the accumulated strain from skiing and strength-training. This week I've had to workouts on skies and I'm executing another one today. I've had one strength workout and I'm having the second one tomorrow. I'm confident that this will pay off when it comes to establishing a foundation for later sport-specific training, especially when it comes to running. 


Technicals:
-Distance: 12,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-27 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 25,2 km/h
-Working speed: 27 km/h
-Cadence, average: 85
-Gear: 12
-Elevation gained: 0 m
-Calories:  217 kcal
-Average heart rate(max): 151 (156)

Indoor ride-recovering from my injury?

 Life is good. My bike-fitness is improving. Average heart rate is down from medium zone 3 to medium zone 2. If I'm further down the next time I'll increase the workload by gearing up by one gear to the 13th.
This was a morning session. I'll continue to keep it that way and move strength- and and swimming workouts to that time of the day as well. The body feels good. There's no sign of excessive tiredness from the biking and my other training. I've started to run lightly to my strength-workouts. The distance is about 0,5 km each way. This week I didn't feel any discomfort in my knees at all-I have before. I take that as a good sign. Anyway, no running workouts before the planned one at the beginning of March.



Technicals:
-Distance: 12,6 km
-Time:  30m 00s
-Warmup: 5 m ( 20-27 km/h)
-Recovery: 5 m(27 km/h)
-Working time: 20 m
-Average speed: 25,2 km/h
-Working speed: 27 km/h
-Cadence, average: 90
-Gear: 12
-Elevation gained: 0 m
-Calories:  267 kcal
-Average heart rate(max): 150 (157 (160))

Speeding up

Lake Ormtjern-Lillomarka

Feeling strong on my last session and with average heart rate way down in zone 2 it was time to increase the workload. My approach is to keep the cadence steady and increase the speed by gearing up from 11th to 12th gear. By doing this I increase the speed with 2km/h. Heart rate is up to medium zone 3. I'll keep it this way untill I'm down in zone 2 again. A good workout carried out as a morning session.

Technicals:
-Distance: 12,7 km
-Time:  30m 00s
-Warmup: 6 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 19 m
-Average speed: 25,4 km/h
-Working speed: 27 km/h
-Cadence, average: 90
-Gear: 12
-Elevation gained: 0 m
-Calories:  279 kcal
-Average heart rate(max): 156(160)

Endurance ride

Bamse

A good session tonight. Appears like my consistency has paid off. Average heart rate is way down in zone 2 and max. heart rate is in the upper part of zone 2. Next week I'm gearing up one gear to 12. The cadence will be kept the same though and thus the speed will increase. Well, cycling on stationary wheels is about the most boring I do, but I need to maintain my cycle skills. 


Technicals:
-Distance: 11,7 km
-Time:  30m 00s
-Warmup: 6 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 19 m
-Average speed: 23,4 km/h
-Working speed: 25 km/h
-Cadence, average: 90
-Gear: 11
-Elevation gained: 0 m
-Calories:  270 kcal
-Average heart rate(max): 147(153)

Last endurance ride this year

Summer in Lillomarka

Time for this years last ride on the bike. Being 9 days since my last ride it was expected that average heart rate would be up a bit. I guess I'll be down a bit next week. Before long I hope to shift gear to 12 and thus increase the workload-and speed.
Overall this year I've been covering 586,1 km of which 441,4 is on stationary wheels(1 and 4th quarter). The better part was done in first quarter(322,5 km). I almost didn't use my bike in the other quarters this year-which is a shame. Number of sessions is 32. 23 of these are endurance sessions. The other are quality sessions.
I certainly wont repeat that approach in 2011.

Technicals:
-Distance: 11,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,6 km/h
-Working speed: 25 km/h
-Cadence, average: 89
-Gear: 11
-Elevation gained: 0 m
-Calories:  270 kcal
-Average heart rate(max): 152(159)

Endurance ride

Nordmarka at winter

A good ride tonight. Heart rate is down and my overall feeling is better than after the last session.
I'm down in zone 2 and I'm satisfied with that. In the time to come I'll continue with one session a week and increase to gear 12 if average heart rate stabilizes in zone 2.


Technicals:
-Distance: 11,8 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,6 km/h
-Working speed: 25 km/h
-Cadence, average: 90
-Gear: 11
-Elevation gained: 0 m
-Calories:  268 kcal
-Average heart rate(max): 150(156)

Eundurance ride

From Lillomarka

Back on the bike again after a long period without biking. First tapering for Bislett 24h and then recovery afterwards. It's almost three weeks since I've had efforts in my activity worth mentioning, Allthough I've been swimming and skiing I need more activity to satisfy myself. Todays session was just a minor difference in that matter. Heart rate was up. That's to be expected after a long period without biking. I felt fresh and happy to be able to work out again.


Technicals:
-Distance: 11,7 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,4 km/h
-Working speed: 25 km/h
-Cadence, average: 89
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 157(164)

Endurance ride

Lake Skjærsjøen-Nordmarka

A good workout indoor tonight. Felt better than last time. A week ago it was a bit heavy and I felt uncomfortable. Tonight I managed to keep a steady pace and heart rate at the same time. I ended up high in zone 2, but that's better than low zone 3. I'm staying put like this for the time being. When I'm well down in zone 2 it's time gear up to twelfth gear.

Technicals:
-Distance: 18,0 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 24,0 km/h
-Working speed: 25 km/h
-Cadence, average: 87
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 152(160)

Endurance ride

Ålesund

Due for a session on the bike again. I didn't get to many session outdoors before the cold weather settled. Now I've moved indoors for the winter-season. I guess it'll last to the end of March next year. Due to tapering and racing the first half of April I wont be on the bike outdoors next year before the second half of April.
It is demanding to bike on stationary wheels indoors. There aren't that much possibilities to change position and reduce stress on the muscles. On the other hand it is very easy to train spesific when it comes to intensity.
Tonight I had another endurance session on the bike. My goal was to keep a stady speed during the working time and monitor my heart rate. This was the third session on statinary wheels and the second with a duration of 45 minutes. Average heart rate is up a bit, but that my be coincidental. Anyway, In a way it felt a but heavier this time than last session. The difference from last time is that I've had to quality-sessions in a row leaving my body a bit more worn down than last week. Next week I guess heart rate is down again.

Technicals:
-Distance: 17,9 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 23,9 km/h
-Working speed: 25 km/h
-Cadence, average: 88
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 155(161)

Endurance ride on the bike

From Rallarvegen

Another session on the stationary bike tonight. My aim with todays session was again to carry out a session on a fixed gear(11), on a set pace(25) and to get more used to ride again. By fixating several of the parametres I'm measuring while riding I'm able to monitor my development(fitness) in a few I don't fixate. The one I'm thinking of is heart rate. My aim is to carry out sessions on the bike untill  I'm down in the middle of zone 2 on average(145-152).
After that I'm fixating the heart rate and increasing the pace the rest of the time in the basic period.
Seems like I'm improving allready. Last session I averaged at 157. This session it was 152. In addition tonights session was 15 minutes longer.

Technicals:
-Distance: 17,9 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 23,87 km/h
-Cadence, average: 86
-Elevation gained: 0 m
-Calories:  424 kcal
-Average heart rate(max): 152(161)

Cycling: back on stationary wheels again

A breath of winter has arrived. It's about time to end the outdoor season on wheels and head indoors instead.
The workout tonight was my first on stationary wheels since 16th of March this year-just over 7 months ago.
The goal with todays session was to prepare the bike for the indoor season and do a light endurance session.
It's noticeable that I haven't been on the bike much this year after the day in March. Allthough I have had some workouts outdoors they've been far to few. Anyway I  established a high cadence on a light gear(11th)and rode through 30 minutes. I aimed for an average speed of 25 km/h trying to stay in zone 2. I ended in the middle of zone 3(154-160). Next time my aim will be to lower the average heart rate.

Technicals:
-Distance: 11,9 km
-Time:  30m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 20 m
-Average speed: 23,8 km/h
-Cadence, average: 87
-Elevation gained: 0 m
-Calories:  301 kcal
-Average heart rate(max): 157

Maridalen course: light endurance ride

Sunset-Oslo

Finally back on the bike again after some weeks of recovery. I've been using the bike far to little both in the second and third quarter this year. In the fourth quarter I've scheduled one session a week. The aim with todays workout was to prepare the body for that kind of training in the months to come. Initially the body felt a bit rusty, but I soon got the hang of it. After 20 minutes of cycling I started to feel fresher in my feet and managed to speed up a bit. It was an evening session and it shure is getting chilly outside. Hopefully I will be getting some more weeks outside on the bike before winter is settling and forcing me to ride on stationary wheels inside.
I experienced problems with the cadence sensor. I need to sort that out before next session.

Technicals:
-Distance: 17,9 km
-Time:  50m 00s
-Average speed: 21,4 km/h
-Cadence, average: didn't function-needs mending
-Elevation gained: 134m
-Calories:  886 kcal
-Average heart rate(max): 154
-Weather: dark, windy, low humidity, chilly, 5 degrees celsius

The GARMIN logfile can be found here:
http://connect.garmin.com/activity/52970581

Recovery session on the bike-Majorstua course

Sunset in Oslo

I'd nearly forgotten how it was to sit on a bike, but tonight I went out for a light session to make an effort to speed up recovery. This week is a transition-week so that means I'm not planning anything at all, but I'm going to maintain a level of activity in other sports than running. My aim with the session was to increase sirculation in my feet and by that increasing recovery. It felt good to be on the bike, but my feet are still a bit heavy after Sundays marathon in Berlin. Anyhow, it seemed like a good session. My spirit lightened up a bit and my feet felt a bit more fresh. Tomorrow I'll do something ells. What it is I don't know now-that's the point of it.
It's getting darker in the evenings. I had to make use of both the front- and rear-light in order to be seen. Temperature outside is gradually falling. Winter is moving closer.

Technicals:
-Distance: 16,34 km
-Time:  51m 14s
-Average speed: 19,1 km/h
-Cadence, average: Not measured
-Elevation gained: 112m
-Calories:  886 kcal
-Average heart rate(max): Not monitored
-Weather: sun, ligth breeze, low humidity, almost dark outside

The GARMIN logfile can be found here:
http://connect.garmin.com/activity/50910221

Skar course-Endurance ride

Finally back on the bike again. What a marvellous afternoon to bike! Sunny, ligth breeze and low humidity. Another session of my course in to Skar and back again. I just love the scenery! It's fantastic to have this kind of nature in your own backyard. Biking is cross-training. Today it was good to do just that after four days with quality training of running. Anyhow, as always I aim to keep a cadence not lower than 80-preferably 90 and a speed of 30 km/h. Obviously I'm improving on my performance as I finished just over 1h-new course record.

Technicals:
-Distance: 28,0 km
-Time:  1h 2m 6s
-1. lap: 32m 42s
-2. lap: 29m 24s
-Average speed: 27,1 km/h
-Cadence, average: 81
-Elevation gained: 216m
-Calories:  1.296 kcal
-Average heart rate(max): Not monitored
-Weather: sun, ligth breeze, low humidity

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/44465596

Bike: Endurance-ride

Another workout on the bike. I was a bit worn in my legs from Yesterdays run. I could clearly feel that on the ascends towards the turning point at Skar in Maridalen. Time spent on the journey out to the turning point was up by 2 min compared to last Saturday's ride. However, I was down by more than 2 minutes on the ride home again. In total just over 30 seconds down. The body functioned good, but I need some rest before the race in the weekend to come. I might skip tomorrows strength-workout. I'll se about that tomorrow.


Technicals:
-Distance: 28,0 km( 17,4 miles)
-Time:  1h 3m 9s
-Average speed: 26,6 km/h (16,5 miles/h)
-Cadence, average: 79
-Elevation gained: 217m(712 ft)
-Calories:  1.326 kcal
-Average heart rate(max): Not monitored

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/41392692

Back on my bike again

The workout on the bike this afternoon was excellent. It's been a while since my last ride on the bike-5th of May. It felt good to be cycling again-almost as good as running. In advance I had done necessary maintenance on the gear- and brakesystem. Crusing along the way in 40km/h at a cadence of 90 is just wonderfull when the bike and body functions well. I could be in there for hours. Cycling is a muscular sport-mostly the feet(thighs). The one being strong in the feet has a great advantage. Well, if I-Good forbide it-should have to give up running, there's always the bike to hang on to. My feet felt good. I had some minor setbacks since last time when it comes to technique, but I will sort that out in the time to come. I managed to keep up a good pace without to much effort. I also had a high cadence on average. Although the temperature was high I experienced some discomfort in my knees. I'll wear my knewarmers next time. In addtion I'll be working some more with my technique.
This third quarter I've scheduled one session on the bike a week, lasting one hour. I'll keep the frequency, but I will increase the length of some of the workouts.

Technicals:
-Distance: 28,0 km( 17,4 miles)
-Time:  1h 3m 45s
-Average speed: 26,4 km/h (16,4 miles/h)
-Cadence, average: 79
-Elevation gained: 204,2m(670 ft)
-Calories:  1.337 kcal
-Average heart rate(max): Not monitored-will I ever(Felt excellent without doing it)

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/40728169

Recovery-session on the bike

Another recovery-workout on my stationary-bike tonight. My feet are feeling better today. Mentally I'm feeling gradually better. The purpose of the biking-sessions is to speed up recovery by increasing the circulation of blood and drain out the waste. From almost not being able to walk on Monday, I'm fully capable of doing so today. In fact I could go for a little run. It's wise to wait a few more days, though. I need to feel perfectly fit. It'll be interesting to see how long it takes. Worst case is Monday next week. Best case is Saturday this week. That means a recovery-period of about a week. The race next Saturday in Thuringen is the last in this mesocycle(2. quarter of this year). After that I'm entering a transition period of one week with no scheduled training at all, before entering the next mesocycle(3. quarter).

Workout of tonight-back on my bike again

Recovery from Saturdays race is progressing. I had some qualified massage Yesterday and tonight I had a very light session of 30 min in zone 1 on my stationary-bike. Afterwards I spent another 10 minutes stretching my feet. My feet-especially my thighs-are still stiff, but it's getting better. My hope is to be able to train some racelike sessions next week-on Thuesday and Thursday. The ultra-race is on Saturday the 3th of July-starting at 4 a.m.
During this week I have scheduled another bike-session on Thursday and one on Saturday. Monday next week I'm having the last session with massage. Hopefully, I'll be properly recovered to regain some serious training the day after.

Cycling, endurance, workout of today

Finally I'm back on my bike again. Tonight was the first time outside after a long winter inside with stationary biking. It was a short ride just to get the feeling, check out a few technicals and get started.
I need to adjust the gearing-system and the brakes, In addition I need to adjust my seat forwards. This year the bike is a means of obtaining cross-training. I intend to use it to maintain my biking form, develop strength in my thighs and as a possibility to obtain some variety in my training.