Training Diary

Apologies for the format on this one - I've added a table in HTML and for some reason it shoots to the bottom of the page.

Some people has asked about my training program. I'm not sure I know much about cycle training but I've read quite a few articles on running.

In running they talk about cycles, progression and specificity, training that is specific to the task in hand. Basically you can choose between endurance, strength or speed. In running circles they say if you don't know what you're training, give up and go home. Given my race plan of 'hanging on' and the nature of the event I chose mainly endurance exercise with a little strength training.

Given the time available I built a plan around 3 week micro-cycles - easy, medium and hard weeks. I then put these together in threes, easy, medium and hard to give a 9 week progression. I had time for 2 of these 9 week cycles, one easy, one hard.

I do all my training with a Polar heart rate monitor. This gives me a training log, reproduced below. I use the calories as a measure of the work done in any one week. You can skip down to the last line to see the answer: In the 2009 Simpson I cycled for 38 hours at a cost of 25,000 kCal.

Note that the Polar has a simple alogrithm for guessing calorie expenditure based on weight and heartrate. These figures won't relate to what you see on your watch. Relatively, I think we can compare. The 'Double Double' costs me 5000 kcal, about the same as a morning stage on the Simpson. An afternoon stage costs me a further 3000. If you're comforable on the DD, I think you'll do well on the Simpson.

What will I do next year? Well, more on the road. Mountain biking on the dirt costs a fortune in spares and repairs. I'll add more hill repeats as well. Seated spinning helps you clear the dunes and it's far easier to cycle than walk. I'll propably aim to spend less time on the bike.

Anyway, if you're ready for the long scroll down, heres the key.

R = running
MD = Manly Dam
DD = Double Double - up the Oaks, Ingar, down Andersons, down the Oaks
C = cycle on the road
HR = Hill repeats

Week	M	T	W	T	F	S	S	Summary
18	MD 1:40	R 1:25		MDx2 2:00		R 1:50	DD 8:30	13.5 hrs 10400 Kcal
19	C 0:45	R 1:00		MDx2 1:45		MDx3 3:20	R 1:10	8 hrs 5800 Kcal
20	C 0:45	R 1:00		C 1:30		C 1:00	R 1:45	6 hrs 4800 Kcal
21				C 1:30		C 1:00	DD 8:00	10 hrs 6850 Kcal
22	C 0:45				C 0:45	MD 1:00	DD 8:00	10.5 hrs 7000 Kcal
23	C 0:45	MDx2 2:00	C 0:45			DD 8:30	DD 8:30	20.5 hrs 12000 Kcal
24							R 1:00	1 hrs 740 Kcal
25	C 0:45	R 1:00				MD 1:00	R 1:15	3:75 hrs 4000 Kcal
26	C 0:45	R 1:00	C 0:45	C 2:00	C 0:45	C 2:00	R 1:30	8.75 hrs 5500 Kcal
27	C 1:30	C 1:30	C 1:30	C 0:45	C 0:45	C 6:00		12 hrs 8200 Kcal
28		R 1:00	C 1:30	C 0:45	C 0:45	HR 1:00	R 1:15	6.25 hrs 4850 Kcal
29	C 1:30	R 1:00	C 0:45	HR 1:15		DD 8:00	R 1:30	13 hrs 9700 Kcal
30	C 1:30	R 1:30	C 0:45	C 1:45		MDx4 3:45	R 1:50	11 hrs 7700 Kcal
31	HR 2:00	R 1:30	C 0:45	MDx2 2:45	C 0:45	MDx4 3:45	R 1:00	13 hrs 7300 Kcal
32	HR 1:15	R 1:00		C 1:30	MDx1 1:45	MDx4 3:30	City Surf 1:08	10 hrs 7800 Kcal
33	C 1:30	R 1:00	C 0:45	MDx3 3:15		HR 2:00	R 1:30	10 hrs 6650 Kcal
34	C 0:45			MDx2 2:00	C 0:45	MDx4 3:45	R 1:30	8.75 hrs 5900 Kcal
35	DD 8:00	R 1:00		MDx2 2:15		MDx4 3:30	R 2:00	16.75 hrs 11200 Kcal
36	C 1:30	R 1:30		MDx3 3:30	0:45 C	DD 8:00	R 1:15	17.5 hrs 11000 Kcal
37	Beach 1:45	R 1:00		Beach 1:45		DD 8:00	R 1:15	14.5 hrs 7800 Kcal
38	R 0:45		C 1:00	C 1:00			Sydney Half Marathon 1:42	4.5 hrs 3500 Kcal
39								0 hrs 0 Kcal
40		Stage 1 5:26 Stage 2 3:22	Stage 3 7:30 Stage 4 4:02	Stage 5 6:14 Stage 6 3:54	Stage 7 2:39	Stage 8 5:13		38.5 hrs 25700 Kcal