Still training for Grafton to Inverell and my new crankset.

Two more weeks are gone, and fast. They were Week 7 and 8 of the twelve week program I put together for my biggest cycling challenge - a 228 km race. And so far, it is all going well, really well in fact.

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The week seven, marked as a recovery week, ended with a race at Lakeside on Saturday morning and an easy ride around Mt Coot-tha on Sunday. The race was a lot of fun, the program read medium volume/high intensity which I translated into:

1. Ride out with friends

2. Try to initiate or participate in many breaks

3. Sprint for the Prime

4. Repeat 2.

5. Try to beat the sprinters

6. Ride home and recover

Not a winning formula, a smart racer can tell but it's what my legs need - good, high intensity workouts.

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HR: 151/170 bpm

Sp: 39/58.9km/h

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Following the program, the Sunday ride was high volume/low intensity. In a very civilised manner, Sandra and I left the house around 8:30 AM for our ride. Sandra had to finish her week with some strength training on the 2.2 km climb at the back of Coot-tha, all I needed to do was keep my HR below 137 bpm.

We picked up our friend Kris on the way and that helped as we chatted for most of the time, leaving Sandra to do her hard work.

I have to say that I had fun. First, I didn't have to time myself, or push hard, or spin or grind up the climb, all I needed to do was pedal with my new 170 mm cranks. THE new cranks!! Yes, they were fitted the day before and looked great! So my ride was about having fun.

Coincidentally, there was a bit of a debate on crank length in one of the local forums. It made the change fairly exciting as a lot of theories and formulas were thrown in, nothing really conclusive but informative nevertheless.

Before - 172.5 mm Ultegra

After - 170 mm FSA SL-K Pro

In my case, the shorter cranks were recommended by an expert. So, was a more forward and lower seat position and cleats with 4.5 degree float (replacing the fixed ones). The changes were all by a few millimeters and based on some careful measurements and my history of injuries.

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I will write more on the changes after a few more kms.

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Week 7: 257km/10h35min

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Last week was another build week, basically with longer rides and more intensity. I had to prepare myself for the Club ITT Championship as well so the week was set to be fairly busy.

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Mon - Recover and fit TT bars

Tue - Easy ride/test bars

Wed - A few more heart beats/try the TT course

Thu - More beats again/test new cranks climbing

Fri - Easy and coffee/adjust bars
Sat - ITT Championship/remove bars

Sun - 160 kms ride

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It can't get more fun than that...

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I have ridden on the road they were having the ITT so many times on my way to Mt Mee that I can tell where all the pot holes are but it is different when you have to ride it flat out, do a U turn in the middle of the road and head back even faster without collapsing before the finish line. Off to Dayboro on Wednesday.

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Closeburn ITT course

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It worked out well. I tested the bars on the hills which led to a couple of changes and I timed myself (54'+) which gave me an idea on how much harder I would have to go to get to my goal - under 51'.

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The Thursday ride was to Mc Afees, I wanted to test the cranks and needed a bit of intensity. The 6.5 km/318 m climb on Mt Nebo road is good for that with its short sharp pinches and descents for a bit of recovery.

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HR: 153/160 bpm

Sp: 22.9/61km/h
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Two good things came out of the ride. One, the cranks are good. Perhaps the crankarms are not as stiff as the Ultegra but I am comfortable climbing with them, on and out of the saddle. Two, I was very close to my best time to Mc Afees at 16'57", that was without killing myself.

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Friday was a recovery day before the ITT, I fitted in a short coffee ride and a siesta before going to work in the afternoon. All good, apart from having to do a late shift the night before a race. I didn't get to bed that late, 1:00 am I think, but the stress of getting to sleep quick so I can get enough rest always keeps me awake for a little longer.

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The ITT day was great. I was dragged out of bed by the smell of fresh coffee made by Sandra, had a small breakfast, jumped on the bike and rode 23 km to the start. Perfect warm up!

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The race itself was like any time trial. I went as hard as I could go or thought I could, overtook a few (couple in my division), got overtaken by a rider who started 1' behind and finished fairly strong in 51' by my computer. That was enough for the second place in my group and 6th or 7th overall.

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I am happy with the result and my time but I keep asking myself how much faster could I have gone with a time trial bike, helmet, wheels, suit, etc... There is only one way to find out, isn't it?

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Sunday ride was the perfect ride. Met a couple of friends in town and went for a 100 km ride in an area that I haven't been before. Rolling hills, good roads, no traffic and a cloudless sky. We average 30 km/h, good pace also.

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I was short by a lot of kms so meeting Sandra and doing another 45 km after having a coffee break back in town saved the day. It also put me in a state of tiredness that I haven't felt for a while. I think a case of dehydration and hunger.

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Week 8: 462 km/17h00min

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Recovering for the last 24 hour. I have been wearing compression tights, eating and drinking well and had a good sleep. Woke up today with a Rest HR of 45 bpm, weight around 65 kg. Ready for another big week...