Following two rest days I was back on the turbo on Wednesday, pushing the session out beyond what I’ve been doing recently – 1h 15min for 34.45km @27.6kph (21.4 miles @17.1mph).
That’s part of my plan to increase the length and intensity of the training – but I wish I knew how the turbo equates to cycling on the road.
Of course, there are no uphills or headwinds on the turbo – but equally, there are no downhills or tailwinds. Also there are no junctions or red lights which might provide a short break – one appropriate word for the turbo is ‘relentless’.
More importantly, in the absence of things like power meters, it is hard to gauge the strength of the resistance the turbo provides.
By feel, my turbo offers a good deal more than the normal resistance of cycling on a flat road. That’s backed up by the fact that I’ve not got into any of the bike’s three top gears with this turbo trainer. Cycling in a lower gear but still managing somewhere in the range 17-19mph (27.5-30kph) suggests that I’m working significantly harder than I would be out on the road. The turbo has no adjustment but seems to be set to replicate rolling resistance, the resistance of the air, plus a constant upslope of perhaps 2%?
I wonder if that’s true – or whether I’m deluding myself.
We woke to a dusting of snow on Thursday but we’d planned to go for a run and, slightly reluctantly, kept to that for a gentle 6.2km (just under 4 miles). It was surprisingly enjoyable, proving (yet again) that the hardest part of most runs is getting out of the door.
I decided to make Thursday ‘double up’ day for the exercise so I got on the turbo later for 45 minutes: 21.75km @ 28kph (13.5miles @ 17.4mph).
Gym on Friday morning and then a leisurely day doing domestic stuff before we drove to London. Our older son and his girlfriend are on holiday in South Africa so on Saturday we went to check on his flat, to provide some rations for when they get back and to explore the area. It’s proved to be a great choice for them – walkable to both of their offices in the east of the city – a ‘young professionals’, up and coming area rich in ‘artisan’ type businesses – bread shops, gin distilleries, food outlets and a great weekly market.
We had a very enjoyable morning doing the Spa Terminus and the Maltby Street Market and then back to our place.
Frustrated at missing out on my favourite seaside run on Monday because of the weather in Bournemouth, I was determined to have the pleasure of running along the Thames since I was up in London.
Although the weather wasn’t looking too good, later in the afternoon I ran to Hammersmith, over the bridge, down the Thames Path on the west side of the river, across Putney Bridge, up the Thames Path on the other side and back via Hammersmith and Baron’s Court. A bit over 10.85km (6.75miles) at 4 hour marathon pace.
It was terrific – although I could have done without the rain (which turned to hailstones just after Putney Bridge). The roar as I passed Craven Cottage Football Ground was particularly encouraging but I admit that could have been for the match (Fulham v Preston North End – final score 2-0 to Fulham) and not for me.
My knee hurt that night and I couldn’t get it comfortable in bed for quite a while. Despite that, early on Sunday morning my wife and I went for another (shorter and more gentle) run down the Thames Path – 6.4km (4 miles) in a cold breeze but weak sunshine.
Brunch with our younger son and back to Oxfordshire.
Not the heaviest week for training but really enjoyable, and I know which is more important.