I’m a couple of days into the first week of the training plan, and there’s not much to report. The introduction has been gentle enough, twenty minutes high intensity yesterday and forty minutes of moderate-to-high today.

I’ve only recently added a cadence sensor to the bike. It’s been an interesting addition, as it’s something I haven’t measured before.

The high cadence intervals have proven challenging. I’d guess my average cadence is approximately 85rpm, so the 110+rpm intervals are a nice jolt out of my comfort zone.

Change of pace tomorrow, as I’ve a rest day.

After a few years of cycling by the seat of my pants, I’ve decided to attack a set training plan.

I’m going with The Sufferfest’s Novice Road Plan. It’s a 10 week plan that will require four to six and a half hours training a week.

What’s my goal? Ideally I’d love to have a power meter to be able to measure output before and after the plan. As I don’t, it will purely be a measure of how strong I feel on the bike.

I do have a longer term goal.

There’s a fairly flat 13km time trial course I’ve tested myself on, and my best average speed on it is 35.2km/h. I had pushed myself a bit too hard to achieve that speed, and the result was a double calf tear, which kept me off two wheels for three months.

I want to complete the course with a 40km/h average, and to remain healthy in the process.

I have no idea if I can achieve that, but I’m going to try to achieve it this year.

Here we go …

What a wonderful frosty morning it was for a spin on the bike. The sun had been shining for a few hours and the roads were practically ice free. The air was crisp, and my legs were showing signs of life.

As I came around a bend I encountered someone walking a horse. The sun was in my eyes so I couldn’t make out any of their features but the reply to my “Good morning” came in the form of a beautiful smile.

I’m accustomed to dour verbal or facial responses when greeting strangers on the road. I was not expecting this real and wonderful smile. As if infected, I smiled the rest of the way home.

The figures reported on Irish Cycle today show that the number of cyclists killed on Irish roads this year was at an all time low.

On the face of it this is encouraging, but until there’s a consistent trend I’m inclined to believe this is down to pure luck rather than safer driving and cycling.

Quite frankly I’m amazed only five cyclists were killed. Take a bike for a spin down some rural roads and you’ll see why I say that.

News of yet another cycling death caused by construction traffic in London.

Lorries make up just five per cent of traffic but account for about half of all cyclist deaths, with many riders crushed on the inside of trucks as they turn left.

Plenty of work still to do in cities to protect cyclists. I am perpetually baffled by the lack of cycling initiatives. Is it really that difficult to see that more cyclists and less autos improve urban life?