Transalp St.1 : Mittenwald-Solden

So here it is. The first stage of the Transalp.

Distance: 115.17 km
Vertical metres: 2,475m
Passes: Buchener Höhe & Kühtai

Stage 1 Preview
Timmelsjoch Preview (as climbed by Garmin-Barracuda's Christophe Le Mével)

Pre-start...
So on day 1 there is no bag collection; We had to drop bags at the Transalp camp at 07:30. No problem. Except my bag is large, weighs 20 kilos and needs to be taken 3k with my bike and I'm in cleats. Ooops. Fortunately after almost a km of using my bike like a luggage trolley, clip clopping along, some friendly Transalpian took pitty and gave the bag a lift.

Start...
The pens started forming from half-seven - the luck of the draw had put us in the rear pen [D]. But from tomorrow these will be based upon the overall standings, so a good ride today and we can work our way forwards. The tension builds as the clock ticked down towards 8:30. And then we were off. The first 3k were neutralised but from the outskirts of town the road turns right & upwards heading towards Leutasch and the first col of the tour, Buchener Hohe. Fortunately it is a steady gradient up and over the top followed by a very fast (75+kph) descent. After a a short while forging as a pair along the valley floor, a group formed and we were able to power along to the first feed station.



Kuhtai...
The big challenge of the day was always going to be the ascent of the Kuhtai (saddle). 18km at 6% with 15% ramps thrown in for fun; and to break any rhythm. We had decided in advance to ride the climbs to power (at approx 260w / 85% FTP) so as to pace both the day and the start of the week in a sustainable way. And that is what we did, plugging away km after km, steady up the climb generally catching & passing other riders that had started the day too strongly. Soon (an hour and twenty later) we crested 'The Saddle' (largely alone) and started the long fast descent off the back.

Onwards...
We teamed up with another pair at the bottom of the descent to get us to the second feed station of the day. The feeds is somewhere we can improve - whilst we are only taking a few minutes to grab some fruit and fill bottles, there is definately time to be saved by slick stops (and this saves having to re-pass riders again after feeds...). From the feed station we sat-in for the stretch to Lagenfield and from there a group of eight remained that were able to share the work as we pushed the final 10-15k to the finish.

Solden...
Having finished the stage, made the most of the feed for some savoury snacks and a cold beverage it seemed to make sense to find the hotel (where our bags should be waiting). When we eventually tracked it down on the other side of town it was not what I was expecting. Basically, it was a building site. And I don't mean receiving a lick of paint, I mean a full on building site (see pic). Our bags were not here; and neither was the owner. Take it from me, when what your after is a recovery shake and a shower, this is the last thing you need. Fortunately after 15mins we managed to track down the owner, our bags and a bed for the night (elsewhere), but this was hardly ideal.

Stats...
Totals ~ Duration: 4:40:16 ~ Riding: 4:33:32 ~ Dist: 115.7km  ~ Elevation Gain: 2324m
Averages ~ Speed: 25.6kph  ~  Power: 193w  ~  Heart Rate: 144 ~ Cadence: 73  ~ Temp: 23.6
Max  ~  Speed: 77.1kph ~ Power: 811w  ~  Heartrate: 164 ~ Cadence: 126 ~ Temp: 33.0C 
Metrics ~ TSS: 271 ~ NP: 220w ~ IF: 0.763

Conclusions...
Transalp Stage 1 - 115km & 2500m vert - 4:40.00.5 - Pos 348/515. A solid start to what is after all a 7 stage race. Time will tell whether we/everyone else/paced the day correctly. The challenge now is to move up through the field. We started today in Pen D (4th of 4). For tomorrow we have qualified for Pen C. And we need to move up 50 places (approx 10mins) to get into Pen B...



Tomorrow...
Lined up for us in the morning is 124km and two major climbs (Timmelsjoch & Jaufenpass) for 3,000 vertical metres of ascent. Oh, and torrential rain is forecast for first thing tomorrow with the temp expected to be 9 degrees C at the start and 6 degrees at the summits. Yowza. Booties & rain jackets it is then.

Not long now...

So, here I am, on the eve if the Transalp....

Six months have gone by mighty quick; but I feel that I have
managed to squeeze a decent amount of training into that time. And in terms of training hours, hours on the bike, kilometres ridden and fitness (FTP, Box Hill time, etc) I have had my best season yet. And tomorrow I get the chance to utilise all that; and to see how I fair in the mountains.

This week has very much been about Taper & Preparation.

Monday...
Rest day

Tuesday...
A quick spin on the 2 hills (Effingham & Box) loop. Or so I thought. Was due to be meeting a KW training group at Cobham. Only as I was heading into Cobham at speed, they passed in the other direction, strung out chain-gang style. By the time I had stopped & turned I was 400m back. It took a 15min threshold chase to catch them by the top of the Effingham climb. And then Box Hill turned into the usual drag race. So a good little workout.

Wednesday, Thursday, Friday...
Rest day, bike clean / dismantle / box up, and packing. Early taxi, fly to Munich and train to Mittenwald. Exciting stuff.

Today...
Breakfast, then across town to registration. Checked out the Expo: including getting the bike checked over by the the 'Rose Bikes' service centre mechanic. Good job really as the brakes, headset and front mech all benefited from a bit of a tune (and my race partner [MM], whose chainset had been playing, up required a new one - fitted while we waited. Result.)

Then headed out of town for a 'shake-down' ride and to get any lingering 'travel' out of our legs. Up the climb to Leutasch, we crossed the border into Austria and headed up the valley towards Buchener Hohe. Lunch - Bratwurst & Frites - in the sun surrounded by mountains. Absolutely stunning.

Update: Just 1 week to go

Weight: 12-5.6. (Target 12-0). Loss: 2.6 lbs.
Wk02 Training: Hours: 9:40 (Target 10:00). Bike: 255km. TSS: 802.

Weight...
So, pre-Transalp weigh-in, and the final result is 12st 5.6. My aim for this last week had been to maintain my weight (i.e. no pre-event binges). However I am a couple of pounds down. This is welcome and not a worry as it has been on the card for a couple of weeks (mid-week weight has dipped here before). Overall I am pretty happy with where I have got to. On the 1st of Jan I was 15-4.8. Today I'm 12-5.6. That's 2 stone 13.2 pounds loss over 24 weeks (41.2 lbs or 18.7 kg). Sure is going to make one helluva difference up those mountains.

Training...
I have started my taper. It is testamount to the increase in hours over the last 6 months that 10 hours can be regarded as a reduced workload. However, within these hours I ensured a good mix of hard efforts (see FTP test below) and lighter 'work' to hopefully maintain fitness whilst allowing my freshness to build.

FTP...
So, with a little over a week to go it seemed like an ideal opportunity to test my FTP. As (1) Testing is Training, (2) I can check my progress (and hopefully get a mental boost/pack on back, and (3) Use the data to gauge/control efforts throughout Transalp. So a 20min warmup and then onto my Test route. Based upon my last test a month ago (avg 301watts) I decided to pace at 300w over the opening 12 mins where the incline is pretty small and then judge what I had left from there. At the right turn for Green Dene my average was 308w, just 8 minutes of pain to go. I could see the average rising slowly, and kept the intensity at max, even sprinting the last k as the climb false flats well before the end. Final wattage was 322, good for a 300w FTP methinks. This represents a 30% increase since start of year in watts. And a 50+ % increase in watts/kilo. Result.

Date	Time	AvHR	Avg W	FTP W	W/Kg
24-Sep	29:49	165	235	225	2.4
18-Feb	28:10	152	272	262	2.9
19-May	24:34	162	301	289	3.6
13-Jun	23:05	159	322	300	3.8

Madmen of Leith Hill

Cinglés du Mont-Ventoux...
The "Giant of Provence", Mont Ventoux, in the Central Massif, is an iconic mountain, with a huge cycling history. The Club des Cinglés du Mont-Ventoux is a club for cyclists that take on the challenge of climbing Mont Ventoux by its three main roads (Bédoin, Malaucène et Sault) on the same day (136 km and 4443m vertical metres).  This is a tough challenge "Cinglés du Mont-Ventoux" translates as "Madmen of Mont-Ventoux".

    

The Octopus...
Closer to home, John Leitch, a member of Redhill Cycling Club has created the Leith Hill Octopus - a challenge to ascend the top of Leith Hill by 8 different routes, finishing at the top at the end of the 8th climb.
  

Leith Hill...
Leith Hill to the south west of Dorking, Surrey, England, reaches 294 metres (965 ft) above sea level, the second highest point in south-east England, after Walbury Hill near Hungerford, West Berkshire.

Leith Eleven...
So, inspired by both the above, I decided to have a go at the "Leith Eleven", ascending & descending Leith Hill eleven times by all eleven roads to/from the summit.  There is some overlap at the top but these roads all start from the bottom and head to the top.

The Eleven ascents/descents are: 1. Coldharbour Lane; 2. Hollow Lane; 3. Abinger Road; 4. Sutton Lane; 5. Henhurst Cross Lane; 6. Sheephouse Lane; 7. Logmore Lane; 8. Abinger Lane; 9. Broomehall Road; 10. Pasture Wood Road; 11. Tanhouse Lane.

In total this amounts to approx 135km & 1,950m of climbing. Yes, all on one hill, all on one day, in Surrey. Madman, indeed.

Course: http://bikeroutetoaster.com/Course.aspx?course=414015

Update: 3 wks...

Weight: 12-8.2. (Target 12-2). Loss: 0.4 lbs.
Wk03 Training: Hours: 21:53 (Target 10:00). Bike: 551km. TSS: 1,531.

Weight...
Significant weight loss is not really happening for me at the moment. And as I only have one pre-Transalp weigh-in left I an now at race weight (like it or not).

Training...
We should have more of these Diamond Jubilees. Thanks to a double bank holiday and some long weekend rides I managed to do 22hrs of training this week (more than the number of hours I did at work - now that's what I call work:life balance). Previously my highest ever week had been 15h45 way back on June 2007.

Catch up: May

Weight: 12-9.2. (Target 12-4). Loss: 3.6 lbs.
May Training: Hours: 48:17 (Target 44:00). Bike: 1,047km. TSS: 993/wk.

Training...
May was always going to be the month where, all being well, everything starts to come together.  Increased fitness from prior months training and increased urgency (!) means that this should be the peak month for training.  For me, the key to solid training is consistency, an hour every evening on the turbo, one rest day per week, and two solid rides at the weekend.  And that is what I did for May - averaging 12hrs/wk (4.5 hrs Mon-Fri and 7.5 Sat-Sun) - which makes it one of my biggest months of training.

FTP...
It had been a few weeks since I last tested my FTP.  Sure I had been monitoring my power files in Golden Cheetah, and had even raised my FTP in mid-April based upon improved output.  But the there is no substitute for a proper test.  So, with no excuses  left, I started my Saturday ride with a short warm up and then set off on my TT / FTP test route (Ripley-Green Dene).  I targeted 290-300w for the first 15 minutes and increased to 300-350w up Green Dene. The score on the doors was 301w for 24mins which I 'converted' to 288w FTP. An increase of 18w (7%) over 6 weeks. Still 12w (4%) to go over the next four weeks in the run up to the Transalp if I am going to hit the magic 300!


Weight...
Down 3.6 lbs.  Hmmm.  Firstly the positive >>  the weight is still going down.  However, a little too slowly as just 0.8 lbs/week.  I should be capable of losing 1.5 lbs/week.  I think that I have taken my eye off the ball with regard to diet - clearly as per above there is plenty of training - so whilst the Calories Out are great, the Calories In have crept up. I had hoped to hit 77kg (12st 2) for the Transalp. That is now looking beyond me and 79.5 (12st 7) looks more likely to be my fighting weight.

Catch up: April

It's been a while since I last posted.  In previous years my blogging has been directly proportional to my training.  So could this be some last minute cramming (too little, too late)?  However this year while my running commentary dropped off my training has still been moving in the right direction.

Stats for April (4wks):
Weight: 12-12.8. (Target 12-10.4). Loss: 2.4 lbs.
April Training: Hours: 35:09 (Target 40:00). Bike: 610.2km. TSS: 680/wk.

Training...
April started off with a week in Scotland and great expectations.  Then it snowed.  I have been to the Scottish Highlands in April three times over the last ten years, and each time it has snowed... That meant that good intentions turned into a session in the hotel gym and a circuits class.  [As an aside, why is it that I can cycle on a club run for 4 hrs, yet a 60 minute circuit class has me weeping for mercy, with my muscles in agony the next day].  All-in-all 3-hrs for the week.  Fortunately, the next three weeks were much more of the type of training I need to be doing (32hrs & 610k); including a 6hr ride to the cost Cobham-Arundel-Worthing-Cobham.

Progress...
The training process is seemingly working.  Train hard, train frequently, rest & recover = improved speed & endurance.  Not rocket science admittedly, but it is nice to see that it is having a positive effect.  In April I have also started to do get in more hours and more mileage.  On top of the Sunday club run that I had been doing throughout March, I have also started getting in more & faster group rides; with quicker groups on Sunday club runs and heading out on Saturday's with the Windsor Ride crew.

FTP...
Based on a number of rides analysed using Golden Cheetah, I have boosted my FTP from 260 in Feb to 270 in early April.  This certainly added some spice to my TrainerRoad turbo sessions as (rightly so) every time I raise my FTP my sessions go up a notch.  Onwards & upwards, really keen to get close to '300' for the end of June.  Why?  Just because I guess: "three hundred and a little' sounds so much more than "two hundred and a lot".

Weight...
Down below 13stone.  For me this is the benchmark where I start to look and feel like a cyclist. Also, 12st 12 is the weight I rode the Etape five years ago. Whilst I am striving to get closer to 12st than 13st and acknowledge that 'every little helps', anything under 13st is a go-er, and what's more, I have seven weeks to go to lose a few more pounds.

Update: 15/14/13 wks...

Wk 15 Weight: 13-7.8. (Target 13-6.4). Loss: 0.6 lbs.
Wk 14 Weight: 13-7.4. (Target 13-4.6). Loss: 0.4 lbs.
Wk 13 Weight: 13-1.2. (Target 13-2.8). Loss: 6.2 lbs !!!

Wk15 Training: Hours: 10:19 (Target 9:00). Bike: 175.8km. TSS: 817.
Wk14 Training: Hours: 10:26 (Target 9:00). Bike: 153.8km. TSS: 760.
Wk13 Training: Hours: 11:17 (Target 9:00). Bike: 215.0km. TSS: 955.

In prior years one can correlate my training & weightloss with my blogging. More blogging == more training. [Readers perceived expectations keeping me honest] Fortunately whilst I have been quiet the last few weeks I have not been slacking.

Training...
Manflu behind me I have had three great weeks training (Avg 10hr 41). Weather has been great and I have been enjoying getting the miles in. Really can feel that the combination of increased fitness, power and some weightloss. Just seem to be riding much better, faster and much less call to resort to the small ring...


Weight...
Whoa! 6.2 lbs in a week! That is a freak week of weightloss - welcome mind - and would normally be dismissed a user error. However, some background to justify the numbers. 1. The last two weeks, despite 10+hrs training and sensible diet have yielded low weightloss (1.0 lbs in 2 wks) -or- 7.2 lbs in 3 wks which equates to a more reasonable 2.4 lbs/wk. 2. I was good this week! Trained hard 11+hrs and ate well. 3. Yesterday's ride was 6hrs / 107miles tempo to Brighton and back - which would have (a) burnt lots of energy, and (b) depleted my carb reserves. Whilst I had fallen behind my weightloss target I am now very much back on track and really would settle for just a small loss this week.

Next week...
The start of April means new targets training now goes up to 10+ hrs per week and weightloss down to 1.6 lbs per week. The forthcoming bank holiday means a few days off work so training time should be fine - but lots of will power required to make sure the Easter bunny doesn't leave the gift of weight gain along with all those eggs. Mmmmm. "How do you eat yours?"

Update: 16 wks...

Weight: 13-8.6. (Target 13-8.2). Loss: 3.2 lbs.
Wk16 Training: Hours: 8:04 (Target 9:00). Bike: 170.7km. TSS: 650.

Training...
ManFlu. No, really, I had proper serious ManFlu last week. The type that means you can't go to work and can't even train. So Tue, Wed & Thur were all rest days. Fortunately it looks like Spring may have Sprung and the weather at the weekend allowed me to get out for good rides on both Saturday & Sunday. A pretty good week with 8hrs training, but two weeks below target means I have three 10+hr weeks coming up if I am to hit my average for March.

Weight...
Happy Days. 24 hrs in bed eating nowt but a piece of toast may have helped, but even so, losing 3.2 lbs (target 1.8) is a great week in weightloss terms. I am now almost on track again being just 0.2 lbs (i.e. virtually nothing) above where I had planned to be at this point in the season.

Next week...
The plan is 10+ hrs training and 1.8 lbs weightloss. Should be able to do 4x weekday turbo sessions leaving 6hrs for the weekend. Hopefully the weather is here to stay.

Update: 17wks...

Weight: 13-11.8. (Target 13-10.0). Loss: 1.6 lbs.
Wk18 Training: Hours: 6:02 (Target 9:00). Bike: 50.8km. TSS: 527.

Training...
After a big week last week I had hoped to keep the momentum. But sometimes life & the weather throw in some twists. Two rest days in the week (life) were followed by a lousy wet weekend (weather).  I got out for 2:15 on Saturday but the rain consigned me to just 1:15 on the turbo on Sunday when I should really have done a 3+hrs club run.

Weight...
So-So.  Ok I lost 1.6 lbs (target 1.8) but had hoped it would be more like 2-3 lbs after I was sure I would see an extra dip on the back of last week's upward blip.  I am now 1.8 lbs behind target and will hope to claw that back over the next 9wks (by losing an extra .2 lbs/wk) to catch up with target by the end of April. Game on.

Next week...
The targets are 9+ hrs training and 1.8 lbs weightloss. Having had a quieter weekend the start of the week rest day is to be postponed so I can gert a few hours in the bank should the wather be bad next weekend too. More hours (and a good diet) will all help with loss too.

February

A few comments to summarise February.  Some stats (4 weeks from 30th Jan to 26th Feb):

Month	Feb-12	2012	25wk Target
Training Hrs	32:01	65:21	229:00
Kms	335.5	736.1	4,000
TSS/wk	612	655	800
Weightloss	7.2 lbs	19.6 lbs	47.0 lbs

Weightloss...
And it was going so well... Having lost 7.8 lbs over the first three weeks of Feb it was all looking good, until I had a blip and put on 0.6 lbs last week.  Not a huge amount to put on, but with a targeted loss of 2lbs for the week, it is a 2.6 lb swing.  I had targeted to lose 9 lbs in Feb and lost 7.2; and to date that works out at a loss of 19.6 lbs (versus a target of 21 lbs). Good but no cigar... I hope to make up this deficit over the next month-or-so.

Training...
A pleasing 32hrs for Feb.  Bang on target (8hrs/wk) and this includes a fortnight of snow where riding outside was not really feasible. Cumulative of 65hrs for Jan/Feb - which is 10+hrs better than my prevous  early season 2 month high.  Once again I am feeling fitter & stronger on the bike, and am going to raise my notional FTP for next week (on the basis of ride/review/test of my CP/FTP).

FTP Review...
A fortnight ago, I did a test over my Test Route [A 12k climb from Ripley, via Horsley, up Greendene that takes (me) approx 30mins].  I had used this course as the basis for my opening FTP for January (235), subsequently upped to 245 for Feb (based upon ride data).  From that ride, 20-min power was 276w, 30-min power was 265w and using the CP curve my CP60 is 266w.  Taking all of these into accounts I am raising my FTP to 260 from next week - which should mean that my TrainerRoad turbo sessions get a little harder...  Oh joy!

Power-to-weight ratio...
I started this programme with a poor power-to-weight ratio.  Largely as a result of having a lack of power, and weight in abundance!  The aim over the 25wks build up to the Transalp is to get myself into the shape where I having a lack of weight & power in abundance...  On the first of Jan my FTP of 235w, so a mass of 97.5kg equated to 2.4w/kg.  This has now increased to 2.9w/kg (260w/88.6kg). I read in some blog or forum post (which practically makes it official) that 4w/kg should be sufficient to be in with a shout at making the top quartile at the Transalp.  Ordinarily I would say that increasing power-to-weight by 67% in 25wks would be an uphill task.  But given that both my power & weight have so much potential for improvement I reckon it may just be doable.  To get to 4w/kg I estimate that I need to drop my weight from 97.5 to 76.2kg (22% loss) and lift my power from 235 to 305w (30%).

Next month...
More of the same. Target is to lose 1.8lbs/wk and do 9+hrs training.  And do another FTP test further quantify training gains - In fact, I will look to do these monthly.

Update: 18wks...

Weight: 13-13.4. (Target 13-12.0). Loss: +0.6 lbs!
Wk18 Training: Hours: 10:28 (Target 8:00). Bike: 168km. TSS: 872.

Disappointing. Good weeks training let down by weight gain.

Training...
This was the week (the last of Feb) where I had hoped to make up for some of those lost hours earlier in the month as a result of snow. The aim was 10.5 hrs so that my average for the month hit the (targeted) 8hr mark. And, helped by some glorious spring like weather at the weekend - 2hrs solo on Saturday, 4hrs club run on Sunday - I did it.

Weight...
Gutted. After 8 consecutive weeks of weightloss I have had a reversal and put some on. Might only be 0.6lbs, but I was targeted to lose 2 lbs so this is a 2.6 lbs swing. Not good. I put in the training hours; so can only blame my calorie consumption. I think I had become a little complacent (after losing 1.5 stone) and took my eye off the ball. Lesson learned. I am now 1.4 lbs behind target and will need to keep focused to try to get/stay on track.

Next week...
March; so targets change to 9+ hrs training (from 8+) and 1.8 lbs weightloss (from 2.0). A strong focus on diet, to help ensure I lose the targeted pounds (and hopefully a little more).

Passo Fedaia

Stage 4 of the Transalp, the Grödnerjoch & Passo Sella have been climbed; just the Passo Fedaia remains to be climbed before the run in to Falcade.

Peter Stetina, Garmin-Barracuda, Passo Fedaia - blog.castelli-cycling.com

Update: 19wks...

Weight: 13-12.8. (Target 14-0.0). Loss: 2.8 lbs.
Wk19 Training: Hours: 9:06 (Target 8:00). Bike: 108km. TSS: 704.

Training...
Good week of training - a solid 9hrs. Spinning/turbo Mon-Fri (rest day Wednesday) and then out on the open road at the weekend. Really nice for it not to be -5 degC outside. Rode solo on Sunday as I had to be back for a grand-family lunch. Looking forward to getting with the club rides going forward - my weekend hours are ramping up and frankly it's nice to have a bit of company.

Weight...
Good week of weightloss - a solid 2.8 lbs. I am keeping a strong focus on sensible eating, minimising any over-indulgences and letting the training load / KCal consumption do the rest. Seems to be working at the moment.

Next week...
Plan for next week is... train, train, & train some more. The target for Feb was 8hrs per week. As I have done 21.5 hrs in 3 weeks, I have 10.5 left to do. Basically, snow and ice meant less training over the prior fortnight and I would like to hit my number for the month (and 10.5 doesn't feel a crazy amount of hours). So I will give it a go.

Update: 20 weeks...

Weight: 14-1.6. (Target 14-2.0). Loss: 2.2 lbs.
Wk20 Training: Hours: 7:18 (Target 8:00). Bike: 60km. TSS: .

Training...
Derailed by snow again. Am I the only one that is not a fan of snow. Yes, it's pretty. Yes, you can make snowmen. But other than that it's just cold white slushy stuff. Took two rest days this week (Tuesday - got home late & unmotivated; Wednesday - diary clash with Wife). Sessions on Thursday & Friday and then it was the weekend. My plan said 5-6hrs. But snow, ice, -7 degrees & the odd forum comment said I would be a fool to venture outside. So I turbo'd in the morning, had lunch, watched the rugby and then turbo'd again in the evening. On Sunday I dithered around all morning until I could no longer face the prospect of more turbo shed and went for a 2.5hr ride in suburbia sticking to the main roads (including an unintended dual carriageway - yikes!), which whilst not pleasant were at least ice free.

All-in-all I achieved 7h 18 of work on the bike, not quite the 8hr mark which I had said last week that I was keen to hit, but ok nonetheless.

Weight...
The targeted loss has now dropped from an opening month 3 lb/wk to a more reasonable 2/wk. Which is good as I 'only' managed to lose 2.2 lbs this last week. I am six weeks in now and the easy pounds have all been shed so 2/wk is a more sensible aim. Still not easy mind. Total loss since 1.January is 17.4 lbs at 2.9/wk.

Golden Cheetah Weekly Summary 12-Feb-12

Next week...
Plan for next week is for more consistent training. One rest day expected and some decent sessions during the week so that I am not reliant on a big weekend to hit my numbers (8hrs+).

January

A few comments to summarise January.  Let's start with some stats (4 weeks from 1st Jan to 29th Jan):

Month	Jan-12
Training Hrs	33:20:32
Kms	400.6
TSS/wk	699
Weightloss	12.4 lbs

30/30 January...
#Fail  The plan had been to get this training block off to a start with a bang.  The challenge was to complete 30 days of training (minimum of 30mins) in January with just the one wildcard.  The short-of-it is that I failed, missing workouts on Monday 30th and Tuesday 31st.  However, the long-of-it is that this challenge was all about providing an extra boost to motivation to get me training, and from that stance it was a success, in the first few weeks of January there was many a day when I got home late from work yet still got on the turbo to complete a 30/40 minute session.  This resulted in my averaging 8hrs for the first 4 weeks of my programme, ahead of my targets.

Weightloss...
My targeted weight loss for the six months of this training programme - in preparation for the Transalp - is 45lbs, 3st 5lbs, 21.3kg, 1.8 lbs/wk, 22% of body weight or 70% of body fat. Which, however you look at it, is quite a lot. This means that if I am going to 'keep the wheels on' this project I need to get onto it fast. A bad fortnight would put be behind target and leave little options with catching up. On the basis that the more you have the more/easier to lose, I have set targets at 3 lbs/wk for Jan, 2/wk for Feb, 1.8/wk for Mar and 1.6/wk for Apr & May.

In Jan I lost 12.4 lbs at 3.1 lbs/wk - so on/ahead of target. Woohoo. I can be a bit all or nothing; If I'm keen, I'm KEEN; if I'm not, then meh. And remaining motivated plays a big part of this. So great to kick off with solid weightloss. I feel that the programme is working, and I am keen to keep at it, as it seems to be working. And a side effect is that I have started to look more unfat. Given that I was at the top of my 'range' my clothes had been full. Now everything fits better and I look better for it. All good.

Training...
In previous seasons my best average training hours for January has been 6h28.  With that I mind I set myself a target of hitting 7hrs/wk.  In the end I have been super-motivated, and managed to put in 33h20 training hours over the four weeks, an average of 8:20 hrs/wk.  Furthermore, in previous seasons I have done some gym sessions so have training included time on x-trainers, ergo rowers and treadmills.  This year I am aiming for more specificity - i.e. train to cycle faster, by cycling more -  so have done all this training in the saddle (spin class, turbo or open road).  I am feeling fitter & stronger on the bike, and have raised my notional FTP (on the basis of ride/review of my CP Curve).

Next month...
More of the same.  And do a FTP test to quantify training gains.

Update: 21 weeks...

Weight: 14-3.8. (Target 14-4.0).  Loss: 2.8 lbs.
Wk23 Training: Hours: 5:08  (Target 7:00).  Bike: 0km.  TSS: 328.

Weight...
Awesome Job! Lost 2.8 lbs. Not sure where that came from (given my lowest week of training yet) but a very welcome result. Last couple of weeks had been lower losses so maybe this has been helped by the cumulative effect of 5 weeks of sensible eating & solid training. I am still on target, and what's more the target for the next four weeks drops to a slightly more sustainable 2lbs/wk. Which I believe is achievable if I remain consistent (with both by my training & consumption).

Training...
A lighter week still in terms of both training hours and load. My cold continued into the start of the week and I took the executive decision to put the plan on hold and take three days rest & recuperation. By Thursday I was feeling (and looking) significantly healthier so eased back into training (evening turbo). All was going well with turbo rides on Friday & Saturday, and a long ride lined up Sunday. Then snow (!) meant the only option was another turbo session. The sum of it was that with three days missed and no long ride (I maxed out at 1:40 for a turbo sesh) I did less hours than planned this week. In the grand scheme of things it is unlikely to make much difference, but for that to be the case I must make sure that light weeks are a rarity.

Golden Cheetah Weekly Summary 05-Feb-12

Snow = Turbo + Trainerroad + iPlayer + RBS6Nations

England's win  at Murrayfield provided the turbotainment for Trainerroad's "Sirretta"

Next week...
Plan for next week is to get back into it.  So, solid sessions during the week followed by some longer rides at the weekend.  Target training hours increases to eight for February, and the plan is to ensure I hit this mark.

Update: 22 weeks to go...

Weight: 14-6.6. (Target 14-7.0).  Loss: 1.2 lbs.
Wk23 Training: Hours: 6:30  (Target 7:00).  Bike: 0km.  TSS: 468.

Almost done with Jan 30/30 still going strong. Got my 30 mins in everyday this week. However, I may fall at the last. I have family commitments on Tuesday (31st) and as I have already used my wildcard I have no leeway.  And bfore you start, no, the prospect of a 30min turbo before work does not appeal.

Weight...
It was always going to be a difficult week. I was away for the weekend for the wife's birthday, so the challenge was always going to be to limit the amount of over indulgence (eating by me, shopping by her!). It seems to have worked ok as I have lost 1.2 lbs, not quite what I would have hoped for but not too bad and much better than a flat week (or even putting on a few pounds)and I am still ahead of target.

Training...
A lighter week in terms of both training hours and load. Reasons for this are twofold. (i) Away at weekend meant less training time & all rides were on static bikes. (ii) Have come down with a stinking cold. Wary about 'training through it' so bailed on a planned 90 minute turbo session yesterday evening - I had already done 45mins in gym in the morning - and did my tax return instead...

The year of the Turbo...
My turbo had its 5th birthday in January; however it has led a sheltered life, spending the first four either under the spare bed or on loan to friends with greater will-power than me. I reckons that I'd done less than 3hrs total on the turbo in 5 years. Yet now I have got over the fear and accessorised, I have been well and truly won over; This year I have 'happily' been putting in multi sessions a week of up to 1.5hrs. This is making a big difference to my training and removing all excuses for not riding (late, dark, wet, cold, icy, etc).

Golden Cheetah Weekly Summary 29-Jan-12

Next week...
After a quieter week I am going to start this week... quietly.  A couple of rest days coming up, and then will pick it up later in the week, hopefully including some long rides at the weekend. Maybe even cold free?

Update: 23 weeks to go...

Weight: 14-7.8. (Target 14-10.0). Loss: 2.4 lbs.
Wk24 Training: Hours: 9:53  (Target 7:00). Bike: 151.1km. TSS: 913.

Weight...
Lost 2.4 pounds - another solid week - and steady progression towards my target.  I would have been disappointed with much less given that (with the exception of a Saturday night illicit Thai takeaway) I kept my diet under control; and put in 10hrs of aerobic endeavour. I am now 2.6 lbs under target with just two more weeks until the target loss drops to a more achievable 2lbs/wk.

Training...
Quite a big week for me at this time of year.  And with my 30/30 in January wildcard used last week  I trained every day including some solid sessions after work.  On Saturday I wasn't feeling it so kept it pretty steady.  Sunday was another story, the 'slightly faster than club pace' out towards Gatwick looked like an opportunity for a good ride on some new roads.  The problem was that this turned out to be 4+hrs of hanging on, interspersed with some dropping off the back whenever the road uphill (my watts may be rising & my weight falling, but my watts/kg is still woeful).   Some 4.5hrs ride time covering 115km make this my longest ride since Irinman Florida in November 2010!  Which might explain why I feel stiff/sore this morning.

Golden Cheetah Weekly Summary 22-Jan-12

Next Week...
Going to be a tough week to hit my targeted numbers this week  I am away at the weekend (the wife's birthday, definately a non-negotiable...) so will have to get some extra turbo time in during the week. Furthermore, going away means eating in restaurants where it is much harder not to increase the calorific intake (Would you like to supersize that sir?).

Timmelsjoch (2,509m)

Here is a preview of the roof of the 2012 Schwalbe-Tour-Transalp, the climb on Stage 2 from Sölden to the summit of the Timmelsjoch on the Austrian-Italian border, as tackled by Garmin-Barracuda's Christophe Le Mével:

Update: 24 weeks to go...

Weight: 14-10.2. (Target 14-13.0). Loss: 2.2 lbs.
Wk24 Training: Hours: 8:07  (Target 7:00).  Bike: 125.9km.  TSS: 555.

Weight...
Lost two (point two) pounds; Not quite what I had hoped or targeted (-3 lbs) but good none the less. Three pounds per week is really quite an ask and it was set to take into account that I felt there were some easy initial pounds to lose (hence the 6.6 last week).  Anyhow, I am still 2.8 lbs under target; and if I can eek that out over the next three January weigh-ins to arrive at the start of Feb still on track (where the targeted loss drops to -2 lbs) then I will be 'pleased as punch'. (i.e. next 3 weeks at 2.2lbs would get me to 14-3.6).

Training...
30/30 is still in play - I had to take my wildcard on Thursday after a hectic day at work - but managed to clock 30+ minutes every other day (and without another wildcard will have to ride daily for the next 2.5 weeks!).  The rest of the week's training was pretty solid, even including two rides on the *road* over the weekend.  Nice to be off a static bike and get out there, but had to be somewhat cautious of potentially icy conditions given the close to zero  temperatures that we have had of late.

Next week...
Plan is for more of the same.  Target is 7+hrs of training and to lose three pounds. Current thinking is approx 4hrs Mon-Fri, 1.5 hrs Sat & 3hrs Sun.

Update: 25 Weeks to go...

Weight: 14-12.4.  (Target 15-2.0).  Loss: 6.4 lbs.
Wk25 Training: Hours: 8:50  (Target 7:00).  Bike: 123.9km.  TSS: 833.

I can tend to be a little all-or-nothing; which can be good, can be bad.  What it does mean is that this year I need to get my ducks in a row to ensure that this is an All year and not a Nothing year (like 2008).  To that end I decided to kick the year off with 30/30 - 30 minutes cycling per day for 30 days in January (one free pass).  And to accompany all that training there will be a big focus on my diet to ensure that the two together lead to increase fitness & decreased fatness.

Weight...
Result.  6.4 pounds loss represents a great week.  I have bannished the extra few pounds from Chrirstmas and have made a start in the quest to get down to a reasonable climbing weight.  The focus this week was good old fashioned calories in versus calories out.  Ate sensibly (albeit minimally where possible) and put plenty of effort into my training.  Good to shift a few extra pounds early on and get moving in the right direction - primarily to boost early motivation, but also because the later pounds will be harder to shift.


Training...
So, how has the 30/30 gone.  Great.  I hit the 30 minutes every day and did 8+ hours for the week.  A good start to the year:

Sunday's longer ride was a hilly club run into the Surrey Hills.  Hmmm.  Reality Check.  Off the back of the main group on all of the main climbs (six !).  Now Surrey has nothing that is a patch on the Dolomites, so this is indicative of what needs to be done.  Lots.  I hope need to be riding the club run middle-of the-pack in a months time, comfortable on the front in two and graduating to one of the training runs in three.  Gonna take a lot of hard work; on the road, in spin classes and on my turbo.

Challenge 2012

I like a challenge.  It gives me focus, I like the process of preparing for it, usually enjoy partaking in the event and certainly relish the feeling of completing the challenge. In 2007 it was the Etape; 2008 the Marmotte (#fail); 2009 the Marmotte (again); and in 2010 the Marmotte (yes, again) and Ironman Florida (swimming and running??).

Last year I decided to take some time out and let the rest of life had a go.  This year I am back on the challenge trail.  Having decided to stick to cycling - which I enjoy more than the swimming & running malarkey - I had to decide on an event.

While on my break, I was inspired by last year's Haute Route through the Alps from Geneva to Nice.  I liked the idea of a multi-day event and that lead me to the Schwalbe-Tour-Transalp.  Seven stages over seven days through the alps of Germany, Austria & Italy to the shores of Lake Garda.  800km, 17 mountain passes and 19,000 metres off climbing.  Now that sounds like a challenge.

Stage 7 : Sat 30-Jun : Trento - Arco

Distance: 94.63 km
Vertical metres: 2,224m
Passes: Monte Bondone, Passo del Ballino

Legendary biker Charly Gaul was the inspiration for the last stage.  The first non-Italian to win the Giro twice, on a foggy and freezy day in 1956, the Luxembourger Gaul rode the ascent up to Monte Bondone, taking the last meters alone to win and be crowned champion.  We can hope for warmer weather come June  when tackling the Monte Bondone (21.5km at 6.8%).  The next part of the stage is a very fast descent into the Sarca valley, via Ponte Arche to the last small pass Passo del Ballino (10.2km at 3.6%).  The final act of the Schwalbe-Tour-Transalp is to descend and ride along the turquoise Lake Tenno and on to the finish in Arco.

Stage 6 : Fri 29-Jun : Crespano del Grappa - Trento

Distance: 146.37 km
Vertical Metres: 2,740m
Passes: Asiago, Melignon, Passo della Fricca

The penultimate stage is the longest of the Schwalbe-Tour-Transalp at 150 kilometres, however, with the peak high point of the day and only 2,740 metres of ascent it is not the the hardest.  The stage starts downhill from Crespano to the centre of Bassano del Grappa and on to Valstagna.  Here the first climb of the day is a remarkable switchback path beaten into the rocks up to Foza (14.5km at 6.5%) and on to the green high plateau at Asiago.  After the descent off the plateau to Arsiero the route climbs again towards Vena (19km at 6.3%). From here the riders proceed downhill for the final 45 kilometres via the Fricca Pass to the Cathedral Plaza in Trento.

Stage 5 : Thu 28-Jun : Falcade - Crespano del Grappa

Distance: 128.68 km
Vertical Metres: 3,047m
Passes: Passo Valles, Passo Rolle, Monte Grappa

A tough transitional stage from the Dolomites to the Southern Alps.  The stage starts with the dual climbs of Passo Valles (11km at 8%) and Passo Rolle (6km at 7.7%).  This is followed by the longest descent of Schwalbe-Tour-Transalp; 50 kilometers that start steep off the Rolle and continue at a more gradual gradient on to Ponte Serra.  The real challenge of the fifth stage will be the ascent from the floor of the valley up to the peak of Monte Grappa (averaging 21km at 6.3%, but with several kilometres at 10-15%). The ascent starts through the shaded woods of the northern mountain, before the scenery changes to scenic views down to valley of the River Po.  The switchback descent to Semonzo is spectacular before a final push on to the finish at Crespano del Grappa.

Stage 4 : Wed 27-Jun : St. Vigil - Falcade

Distance: 107.03 km
Vertical Metres: 2,561m
Passes: Grödnerjoch, Sellajoch, Passo Fedaia

This amazing stage goes through the centre of Dolomites with breathtaking mountain views and three of the most beautiful & challenging passes: Passo Gardena (Grödnerjoch) (9.5k at 6.3%), Passo Sella (Sellajoch) (5k at 6.8%) and Passo Fedaia (11.5k at 5.3%).  The mountains are best in class of the Dolomites: Langkofel, Sella, Marmolata and Civetta. There are no more sights possible to see. After the descent from Passo Fedaia riders continue via the lake at Alleghe to Falcade.

Stage 3 : Tue 26-Jun : Brixen - St. Vigil

Distance: 90.26 km
Vertical Metres: 3,046m
Passes: Würzjoch, Furkelpass

Short & sweet - Stage three might only be 90 kilometers long, but it packs a punch in the form of two tough climbs.  From the start in Brixen the route goes immediately uphill.  The 29km Würzjoch (Italian: Passo delle Erbe), which includes several short descents, is almost 1,700 metres of ascent @ 6.8%.  After enjoying the breathtaking views across the Dolomites, the route then descends the Badia valley (German: Gadertal) to Longega (Zwischenwasser). The route skirts tantalisingly close to the finish town of St Vigil before looping North.  The Furkel Pass will pose a significant test at the end of the day, averaging 8.1% over 9km it includes several steeper sections and a one kilometre ramp at 12%.  The final action for the day is the descent to San Vigilio di Marebbe.

Stage 2 : Mon 25-Jun : Sölden - Brixen

Distance: 123.87 km
Vertical Metres: 2,998 m
Passes: Timmelsjoch, Jaufenpass

Day two of the Schwalbe-TOUR-Transalp starts with one of the most breathtaking passes, the Timmelsjoch, on the border of South Tyrol with terrific views to the Dolomites.  Expect snow at this altitude, at 2,500m this is the highest summit of the 2012 Transalp.  Attention will be required for the technical descent into valley Passeier (29k at 6%).  The next challenge is the Passo Monte Giovo (German: Jaufenpass), which is a steady ascent with 1,400 meters altitude gain (20km at 7%).  Expect the remainder of the stage to be pretty fast down the Eisacktal valley with a short ascent to the finish at the plaza in Brixen, the city of cathedrals.

Stage 1 : Sun 24-Jun : Mittenwald - Sölden

Distance: 115.17 km
Vertical metres: 2,475m
Passes: Buchener Höhe & Kühtai

The tour starts in Mittenwald leading through the plateau of Leutasch lined by mountains.  Only soft ups and downs with no difficult or long ascents will make for fast start; the riders have a fast descent from Buchener Hill to Telfs in the valley of Inn.  A further 20 kilometers along the valley to Kematen, the first challenging ascent of the Transalp is reached; the Kühtai Saddle at 2,017 meters altitude is one of Austria's highest resorts (the ascent from Kematen is 26km at 5.4%).  The stage continues with a rapid descent (17.5km @ 7.5%) to Oetz before a final energy sapping 30 kilometres slog up the Ötztal valley to Sölden.

Seven Days, Seven Stages

The seven stages of the 2012 Schwalbe Tour Transalp:

Stage	From-To	Dist (km)	Ascent (m)	No.	Cols
St.1	Mittenwald-Solden	115km	2,475m	2	Buchener Höhe, Kühtai Saddle
St.2	Solden-Brixen	124km	2,988m	2	Timmelsjoch, Passo Monte Giovo (Jaufenpass)
St.3	Brixen-St Vigil	90km	3,046m	2	Passo delle Erbe (Würzjoch), Passo Furcia (Furkelpass)
St.4	St Vigil-Falcade	107km	2,561m	3	Passo Gardena (Grödnerjoch), Passo Sella (Sellajoch), Passo Fedaia
St.5	Falcade-Crespano	129km	3,047m	3	Passo Valles, Passo Rolle, Monte Grappa
St.6	Crespano-Trento	146km	2,740m	3	Foza (Asiago), Vena (Melignon), Passo della Fricca
St.7	Trento-Arco	95km	2,224m	2	Monte Bondone, Passo del Ballino
Total		806km	19,081m	17

Introducing: The Schwalbe Tour Transalp 2012

Europe´s most spectacular road cycling stage race for everybody celebrates its 10th anniversary in 2012. This year the course will send the participants across the Dolomites, one of the most beautiful areas in the Alps with fantastic views and sporting challenges.  Over seven days from 24th to 30th June, 600 teams of two cyclists will cross 806 kilometres and ascend 19,091 vertical metres over 17 Alpine Cols from Mittenwald in Germany to the shores of Lake Garda.  The Schwalbe-TOUR-Transalp will lead the participants from Mittenwald, Germany via Sölden in Austria and Brixen, St. Vigil, Falcade, Crespano del Grappa & Trento (all in Italy) to the finish in Arco.