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Individual time trial in Straupitz

My first competition since the Federal Youth Games if I remember correctly. Of 56 participants, it has at least one for 22 place and in my age group (AK40) 7 even for the Place served.

But "Hats off!" before Steffen Eichhorn of Sc Riesa with his second Place the experience of 52 years. Because I know what I have before me normal!

<< The results >>

The conditions were what anbetrafen temperature and wind, on the border, were indeed but also for all others.

shading and Uwe from the Department of Triathlon SSC Berlin Grünau here have been a good report on weather, wind and ground source for the time trial.

The placement I was surprised to some extent. However, I also enntäuscht when I got home, analyzed the data of my PowerTap SL system.


this, I go again on my report on the performance data back to the fish house road ( See Posting on 02/04/2007 ). In the report I had from the fish house road my best 5-minute efforts by 363 Watt . In this time trial, there were over 5-minute only 343 watts . The average power was now at 330 watts on 8:24:00 minutes. It would really have been something in it.

Here's a little video of the start of the race. Auchtet times on the wind, as the sign on the door. Temperature was 9.5 degrees Celsius.

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Level 4 (threshold power)

A cramp today. Today I wanted 10 minutes at 310-340 watts and 20 minutes serve at 250-260 watts. First came on the same bike path, although it was nice to empty this time, the wind was not over. So, kicking, kicking and kicking. The legs were already after 10 minutes of "fat". Poor sleep and eating that must have been.
at the fish house road I diesemal held no " uphill time trial," but on the other hand tries to keep the constant power to around 270 watts. Once at the top to me then jumps after acceleration at 42 km / h the chain off to the right.
Ines Overall I got for the whole unit at my threshold power ( Threshold Power ) spent (Relative Power [ Normalized Power ] 250 Watt and intensity factor [IF ] = 1.0 ).
Also what!

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Little Time 8 x 20 seconds and ...

For 1500 Watt Club for Brad Huff and Chad Hartley it's not enough good. Brad Huff at the 1500 watts but have enough for a bronze medal in track World Cup 2007 in Mallorca .
My performance is nevertheless not far from my current 5-second power away. The best for this year.

Easter to the family, so the time was now scarce. I'm only just gone to Hofewiese in Dresdner Heide to make a few sprints. Not more than 1 hour and 10 minutes, but relative power at 272 watts, 22 points above my threshold power. If the still valid.


On the way back then gave me a moped driver took the right of way. Between him and me was perhaps a half meter. To brake, it was by then almost left him. That was the involuntary sprint at the end of the file (where the heart rate has such a big bump).
He needed some money for me to overtake again. but also confirms that these sprints, if you make them think they need to improve on low-traffic Roads completed.


Emmerich has just completed a similar unit. However, as a microburst-workout (30 seconds on and 90 seconds off). report to Emmerich


I wish a Happy Easter!

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structured or unstructured training plan?

one sees the " postings in relevant forums, such here and here (as examples of many) is that high interest for structured training plans for different goals. Hardly heard anything about it later but if the searchers have achieved your goals, have adhered strictly to the training plan.

Do I have to do at all or is it sufficient to stick to certain basic patterns?

John Verheul writes in his article (Part 1 + Part 2) he was asked by his clients: "

Does it matter whether I'm doing 70 instead of 90 minutes as specified, but only five or run instead of the specified eight intervals? are "

Structured Trainigspläne it enough. But here now John Verheul recommendation for a flexible training schedule (English original).

Unstructured Plan (by John Verheul)

500-550 TSS week (Training Stress Score). Calculated from performance of completed and time and depends on the threshold power of the subject.

It should be mentioned:

1. a Sprint unit : 8 sprints with 2-3 minutes recovery, some sitting, some in the saddle.
2. 60-75 minutes intervals at the anaerobic threshold . The intervals should last for at least 15 minutes (can be divided into micro-intervals with a one minute rest) and should not last longer than 30 minutes.
will
3. 3 hours pace (like GA 2)

who does not own the TSS determined by a spreadsheets should look after the cycling WKO + software . The calculated power meter providing that automatically. How much

TSS Sun incurred per unit below you can see the older posts.

Oh! Do not forget! Without basis is nothing :-)
Happy Cycling!

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training session on 02/04/2007


The usual way home from Pirna on the same bike path to the ferry Johann city and the fish house road up. Was my best 5-minute performance for the year.



The data of the fish house road I have not been revised with today's driving. So bad that it does not look. Pulse down all other values up:

Please do not calculate my weight for the data. I think I still have to remove.

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regeneration on 01/04/2007

Today, I devoted the day my 6-year-old daughter. In the morning we are comfortable "herumgenudelt" to the "criterion-line" in front of the house. After all! 6 kilometers.

the afternoon we have our own Pottery in the new town next painted.

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session of 03/31/2007

wind, wind and wind again. Not to mention the gusts quite. The tour went from Dresden to Ottendorf-Okrilla - Würschnitz - Zschorna - Thien village - Ortrand - Ruhland and back. The feeling was still good, would in the end can go even a little.

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Dresdner fish house numbers and street in Watts

On my way home I have time and again in Dresden up the Fischausstrasse. The track I've recorded at www.bikely.com times. The height profile looks in the www.bikely.com then like this. Rise is about 90 meters. My Polar S725 says 74 meters.

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session of 28.03.2007

The Elbradweg is not good for serious training. Not with the traffic. Slightly "thick" thighs from yesterday's workout. I have trouble today but given a warm-up (less than 140 watts) and a cool-down (below 140 watts) follow through.

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session of 27.03.2007

Does not look quite as clear as ever on the role of I practiced on 01/03/2007 , but makes fun outdoors in the fresh air more. The problems I have festgesetllt in the unit at that time were so not there. Drinking you may still not forgotten. CycleOps PowerTap SL
My today I used for the first time in Interval mode . Is a good thing because it means using the average power and time per interval looks very good.

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session of 26.03.2007

What a long "Basic endurance ride" should be then it was a struggle against the wind. "Intensity factor" and "relative power" are much too high. Fun has made it anyway. In particular, to ride with the wind. The route went from Dresden to Radeburg - back to Dresden Moritzburg - Weinböhla.

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CycleOps PowerTap in Motion

Today I followed the advice of a friend and I explored the area around the ponds of Zschorna . A true "gem of Röderaue . How true!
And I've played a bit with my camera. Temperature today was around 12 degrees Celsius with a slightly fresh wind from the northwest. It is still a little movie came out.

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session of 12.03.2007 from 09.03.2007

The third trip in the league. Today, a weekend break in the neck. A bit heavier than the last two trips ( 07/03/2007, 03/09/2007 ). The coronation was the mountain route Fish House Road in Dresden. You could be better this time, if not take more motivated.

The mountain range captures first at flat. I have you absoviert sitting. It can be seen clearly from when I am gone into the Weighs ride.

Very nice to see that on the mountain Relative performance ( Normalized Power ") and average power equal are. The variability index is also "1". Will hot, it goes steadily uphill.

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Here is the second unit with my CycleOps PowerTap hub . I always learn to know the whole story. Detraillierte evaluations and some thoughts on how best saves files and how to intervals marked on the computer after I deliver.

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workout session of 07.03.2007

Here it is, the first trip with my CycleOps PowerTap SL power meter . At first everything except measured without a special meaning to my route to and from work, and get to know the system. It also
was the first trip on the Elbe bike path for 2007. The last trip is due to the temperatures of the winter of 2006/2007 not so long ago. The last trip in 2006 was on 27/11/2006 .

CycleOps PowerTap SL Date
hub overlooking the ferry
Johannstadt in Dresden

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CycleOps PowerTap SL

Here it was some time still. There is actually a training plan . But that is now already so long ago that I can start again from scratch. For that I got for the upcoming outdoor season precautions.

I am now the proud owner of a CycleOps PowerTap SL hub including computers.

the hub with a Mavic Open Pro rims complete and Sapim spokes I have ordered from carbo-Cycle . To lift

all at like financial and I have for sale my Tacx I-Magic role. A decision which I regret now. Although I now have a quasi-outdoor mobile ergometer, but the possibility, at home and be able to make something else is missing. Since I've used in the I-Magic only the performance measurement function I squint at the time a Tacx Swing roll around on rainy days still active be able to.

In the coming days, a few pictures and maybe even a few of my photographs are displayed PowerTap system is made to be here.

Stay Tuned!

Oliver

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Training and disease, the Second

My training plan is still broken. I am currently taking or antibiotics. Tomorrow is the last tablet to it. Training now makes absolutely no sense:

1. endurance and immune system - Prof. Dr. Gerhard Uhlenbruck Med
2. Training and disease - my article from 4/2/2006
   

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Online TV Tip - www.bike tv.at-

Sceenshot of Bike TV Episode 35 - Workshop - Ergomo Pro

Short break before going to the programs of Bike-TV:

The Image above is very nice to see the display of Normalized Power (NP), Training Stress Score (TSS) and Intensity Factor (IF) that can represent the Ergomo Pro while driving. Otherwise, the only possible after training with the cycling WKO + software. See also my explanation for Normalized power (Normalized Power - NP) on the basis of a training session 12.01.2007.

are With Bike-tv.cc it is, I think, very interesting TV show as a video podcast online. The show is updated weekly and is broadcast in all conceivable formats. I recommend the show with iTunes subscribe. So you quickly gain an overview of the already broadcasts and even old episodes can reload quickly.

Very interesting I find the workshop series.

Some programs on power meter in cycling ( Polar Kraft power meter and Ergomo Pro ) I want you yourself very warmly recommend:

1. Bike TV Episode 47 - 01/31/2007 - Workshop - ". .. how to get the power meter from the Polar bike fitted properly ."
2. Bike TV Episode 48 - 07.02.07 - Workshop - ". .. what the power - Power Monitor by Polar actually does."
3. Bike TV Episode 35 - 25.10.06 - Workshop - "... how to retrofit an Ergomo power meter on the wheel."
4. Bike TV Episode 36 - 01.11.06 - "... the test of Ergomo Pro power meter ."

Other article of mine on this subject:

• Online TV tips on power meters and training on performance
• continuous power at a Tacx Flow / I-Magic training role and the polar force power meter
• installation of the polar force power meter
  

Enjoy !

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Training and disease

I think training schedule due to crane unit at the time had stopped. Everywhere there is a standing joke goes: "Listen to your body!". I do now.

Posted by www.2peak.com :

"In case of illness, you should not train at all, the body is not unnecessarily weaken further. If you are ill you can not set any meaningful training stimuli. In viral infections, exercise also really dangerous and can damage the heart, for example. Look closely in disease stages altogether out to recover. This is the best thing you can do for your form "

more information.

1. 2Peak - Training and disease
2. Dr. Felix Gmunder - The impact of sport on the immune system
3. Dr. Felix Gmunder - Online Presentation - Sports and Immunology (Note Page 71 of 76)