John Keyes

My discipline at keeping this diary up-to-date has been poor to say the least.

With that said, I just finished Week 9 today, a grand three hour spin. My total time on the bike this week was just over six and a half hours.

I have one week to go to complete the plan, and the last week is handy enough compared to the last couple.

It’s a pity I didn’t have an FTP based on power to compare my starting level to now. I’m definitely in better condition than I was, but it’s knowing how much better is the question.

I’m going to evaluate TrainerRoad next to see how that performs. I’ll post my observations in due course.

I took advantage of the rest day to do some maintenance on the bike. The drivetrain is crud free thanks to a detailed degreasing and cleaning.

I also put some new tyres on, and the bike looks very different now as it’s riding on black rubber rather than white. I stuck with Vittoria Zaffiro Pro tyres as the other set performed well for me. It’s time to order some spares.

I’m also considering buying a workstand to make these maintenance jobs easier. Being crouched on the floor cleaning every link in the chain can literally be a pain in the arse.

It felt good to get back out on the road today where I did two big gear intervals. Not that I was expecting it to be easy, but the changing winds were a right pain today.

I’m definitely generating more power now (albeit still not that much) and it was noticeable on some sections of road. There were a couple of times when I felt like I was standing still, but my heart rate showed I was putting in the right amount of effort.

Tomorrow is a rest day, and then back on the road on Sunday. Fingers crossed I’ll get out nice and early and have another week in the bag.

Back in the saddle tonight, and able to pushed harder than two weeks ago. Nice to feel a little bit of progress.

I was bet-out by the end of it. Glad when the finish came.

I did a wee 3km jog today, my first in a couple of months, and it took it’s toll on my calf muscles (I’m a forefoot first kinda guy). I bet I’ll be feeling that before, during, and after tomorrow’s turbo session too.

A decent turbo session tonight to keep me on track in Week 5.

There was some great news for women’s cycling today when The Sufferfest’s sponsorship of the UCI Women’s World Cup was announced. Aptly The Sufferfest video I was using for tonight’s session was Extra Shot.

Extra Shot:20