Sunday December 18, 2011 at 10:08pm
I know that when the nights are dark we all look forward to getting out on our bikes at the weekend. However, you need to exercise caution. At least five of my friends and clients have now come off their bikes in the last few weeks, due to icy patches on the road. Some of the injuries have been quite nasty.
It's all well and good wanting to get in the miles and build your aerobic base. But if you come off then those extras few miles mean nothing while you recover from injury. My advice is don't go out if the temperature gets below 5 degrees C. Even when it's sunny, it only takes a sheltered little corner to create carnage.
If you structure your workout correctly you can achieve as much on your turbo in an hour as you can on the road in two and a half. Contact me on rob@superflytri.com for details!
Monday May 16, 2011 at 1:09pm
As reviewed by Tri220
"These tubs are an out-and-out race set-up with the Ultra Carbon rear as near to a disc (without actually being a disc) as you can get. Paired up on the front with the 81mm Ultra 800, this set is all about straight-line speed. They roll jaw droppingly fast on the flat, urging you to push harder, and the rear wheel gives a satisfying "whomp" as it cuts through the air".
Wednesday April 27, 2011 at 11:19pm
Long Lawford TT tonight. Cold and windy and a start position of 49. Still went fairly well with a normalised power of 234 watts. Came home and produced my first swim analysis video with narration. A big thanks to Oliver for his IT skills and patience. a big thanks to our respective wives for putting up with what must have been to them some boring conversation.
Friday April 22, 2011 at 9:48pm
This Wednesday was a repeat of the Princethorpe course from last week. I was fully three minutes quicker and more importantly my power average was up by 7 watts. It’s amazing what a decent weeks training can do!!
Thursday March 31, 2011 at 10:10pm
Well my normalised power was 230 watts. given my almost non existent winter training and that my peak was around 245 watts last year I'm reasonably pleased with that. followed it up today with a 30 minute sweet spot ride, in between plumbing and VAT return.
Wednesday March 30, 2011 at 9:23pm
Tonight was the first RRCC TT of the year. There was over 50 riders despite poor conditions. It was a real shock to be back racing. My time wasn't great but I was riding a standard road bike. All will be revealed when I up load my power file tomorrow. I hope it won't spoil my day when I see it.
Tuesday March 22, 2011 at 9:49pm
Just finished my functional threshold power (FTP) test. A 20 minute all out effort to calculate FTP, also known as critical power (CP) 60. It estimates your maximal average power over 60 minutes (hense CP60) and is used as the foundation for setting your cycle power training zones, as well as moniotring progress.
I will upload the data tomorrow into training/cycling peaks and see what a winter of being Bob the builder, instead of Rob the cyclist, has done to my FTP and training zones
Friday March 18, 2011 at 10:09am
Welcome to SuperFlyTri's new blog.