Rob Engine

September training

Just taking it easy - riding to and from work alternating which bike I use. Typlically, each day I ride for 01:20 and a moderate pace.

posted by Rob Enslin @ 2:47 PM 2 comments

08 September

Waiting to get back on track with my training. Erica is on holiday so will just ride to and from work and have some fun on the bike. Once Erica is back then the serious training resumes.

Stay in touch!

posted by Rob Enslin @ 2:45 PM 0 comments

May 2005

23-27 May:
Just taking it easy this week - this is actually time out. I should not be riding to work and back, but it is just easier than catching the train. Also, I am actually enjoying the laid-back and easy rides - discovering new routes.
They are 16km a day usually lasting an hour and forty minutes.

22 May:
Raced in the Divisionals - had a good race and defended the break with a team member in it nicely. With 10km to go my chain snapped and that was the end of the race.

No HR details
Time: 03:30

12 May:
Rode to work and back. 01:20 - easy. Felt a bit tired on the way home.

Did my short ints last night and was like dejavu. Seriously, it was good. I need the discipline - I thrive on it. These are the results from the session. It was hard but managable and was pretty stuffed at the end. As soon as I started the interval I hammered it (closing the break/attacking) getting around 800-878w for 30 sec and then settled at around 350-370w for the remainder of the interval - 2 minutes. These values are my PowerTap values. I am not going to use the turbo power values at all.

Short/Lactate Intervals:
Int 1 - 156/168
Int 2 - 163/176
Int 3 - 167/177
Int 4 - 169/179
Int 5 - 172/181
Int 6 - 174/183

Ave Power - 306
Max Power - 878

11 May:
Commuted to work and back.
01:20 (ave HR - 127) - felt tired in the morning.

10 May:
Did Crystal Palace last night. Rode from work to CP. Had a fairly good race and finished in 5th place. Rode home afterwards and did some FARTLEK afterwards.

6 May:
Rode to work. Felt tired and legs a bit sore. Will need to take it easy on the way home... to recover.

5 May:
Rode into work - commute day. Felt good on the bike.
Going to ride the SL handicap tonight.
Finished 4th. Time - 01:20, Max Power - 1120w, Ave Power - 320w
Good work out with a sprint finish. Rode home afterwards and pushed it quite hard.
Time: 04:20
Distance: 130km

4 May:
Commute day - hard out and easy back.

3 May:
Commute day - rode in hard and then easy on the way home.

2 May:
Chas Messenger - stage 4.
Finished 20th overall. Quite happy with the result, but still don't have the top-end I need. Will come though.

1 May:
Chas Messenger - stage 2 and 3.

posted by Rob Enslin @ 3:32 AM 1 comments

May Race Programme

30 - 2 May - Chas Messenger 3 day stage race
8th May - Lincoln GP (Premier)
15th May - Crawley Town Centre Crits.
22 May - Divisional RR Championship (161Km) BIG ONE - Have to win this one.
29 May - Rutland to Melton CiCLE Classic Rutland (Premier)

posted by Rob Enslin @ 3:30 AM 0 comments

30 April 2005

Back on the blog. Its been a while but finally logged in and starting on a clean sheet.

Chas Messenger Stage race:
Hillingdon - 64 km.
Had a good ride. Got into an early break but got dropped. I don't have the top end back yet. Finished in the bunch. Tried to conserve as much energy as possible.
Rode out to the start - 01hr 20 mins.

Race:Time: 01:30
HR: 196/179
Temp: 20degrees ave.

I had a op on Wednesday so still have some stitches in my leg. Will see how it goes today. I need to get the miles in and get strong for next weekend. The Lincoln GP. I need to be on form for that.

Sent Erica a lengthy email last night so looking forward to her feedback and a brand new programme. I need this desperatly as I need to return to focus.

posted by Rob Enslin @ 3:25 AM 0 comments

28 February 2005

Easy Spin

Rode to work this morning.
Nice and easy on my racing bike.
Had a good sleep last night - 11 hrs.
Very very cold this morning (-2.8 degrees), but dry.

Time: 00:40
Ave HR: 115
Dist: 16km

posted by Rob Enslin @ 2:26 AM 0 comments

15 February 2005

Complete rest

posted by Rob Enslin @ 7:42 AM 0 comments

14 February 2005

1 Hour Easy spin

AM Commute - 00:40 (125/147)
PM Commute - 00:40 (107/134)

Total - 01:20

posted by Rob Enslin @ 7:46 AM 0 comments

06 February 2005

6 Hrs LSD on mountain bike

Set off quite early from home. Weather started to look bad, but soon cleared up and stayed pretty mild for the rest.

Distance: > 130km
Time: 05:50
Ave HR: 121
Ascending: 1145

Felt pretty good considering I did nearly 7 hrs yesterday. Finished off at my folks house and had a recovery drink.

posted by Rob Enslin @ 1:57 PM 1 comments

01 February 2005

Long Intervals

On the turbo at home.

posted by Rob Enslin @ 9:04 AM 0 comments