Training almost full time; Learning my new Canyon Lux CF 7

w/c 27th July

Intro

I finally have the time to train like I’ve always wanted. For the next few months I’m stepping away from work to focus on training and racing. This is my first proper week of training, since last week was a deload week, and utilising my time off from work for what it is meant for – to train! It also happened to be a very exciting start to the week because my new Canyon Lux CF 7 arrived!

The aims of this week were to get used to riding my new full suspension bike, as I’ve only ever had a hardtail before, building some time in the saddle, and beginning the long journey building towards my first MTB race in literally years and starting the cyclocross season.

I finished the week with 14hours 38mins riding, 4,068m climbing and 331.78km’s covered – more climbing than I’d done in a long while! – But with also plenty to still learn on the MTB.

Monday

Monday is officially a rest day for me, but it was also new bike day (NBD), so there wasn’t much resting involved! I finally received the full suspension MTB I’ve wanted for a few years now. A Canyon Lux CF 7. I spent longer looking at it than actually attempting to ride it.

Tuesday

Went to test the new MTB at Cannock Chase with some company to show me the route. 55.5km, 1099m climbing and 3.5hrs in the saddle.

I noticed how much different it was to ride this mountain bike than my hardtail. I could lock out the front suspension so I could still carry power up climbs. But it also came into its own on downhill sections, soaking up the terrain so I was able to carry more speed than usual. This also gave me more confidence over more technical terrain!

We rode the blue and red trails, as well as gravel and off piste sections. Got told to be quiet around the gold course in the area (whoops) Apparently golfers don’t appreciate two mountain bikers chatting their way past the fairway, lesson learned!

Then had chunks ripped out of us from overgrown bracken whilst descending down the other side of the golf course to the next trails.

I may have been beaten up the climbs, but I beat my companion in a sprint finish to the car park. A can of cold coke was very welcome at the end of that.

End of my ride stats over at Cannock Chase

Wednesday

Had to delay training longer than I wanted to so didn’t get out until late afternoon. I completed 3 x 6 minute Z3 intervals (around 200w). Considering the day before, this went very well. My legs felt far better than expected after Tuesdays ride. Total session was around a hour long, enough stimulus after yesterday and to be honest, still recovering too. MTB is a full body workout and my upper body felt battered. Id forgotten how physical mountain biking is.

Thursday

Aerobic ramps. Today was a 3 min, 2 min and 1 min interval each getting harder than the last, repeated 3 times in total. I added in an hour or so of endurance at the end for a bit more time in the saddle. Total time just shy of 2 hours.

Friday

Big day out on the MTB. Drove over to Uffington where we started our ride. Aim of today to still get used to the bike and also get some milage/climbing in. From Uffington, into Shrewsbury along the river and then out to wards Acton Burnell.

From there out towards Church Stretton and climbed up Long Mynd. Long Mynd is located in the Shropshire Hills National Landscape, it’s an area I’ve wanted to visit for quite some time. The longer the climb went on for the better the views got of the surrounding areas. The helicopters from RAF Shawbury were out training in the area and we actually ended up being higher than them at one point, something I’ve never experienced on a ride before! Got to the top and had to stop for the view. We could see where we’ve ridden from up here.

After Long Mynd, we dropped down before climbing back up to Stiperstones in the National Nature Reserve. Again some incredible views, so we stopped to have a snack and rest for a few minutes.

Stopping to look al the views and snack at the top of Stiperstones

We eventually made it back down to a place called Snailbeach, through Habberley, Longden and back to Shrewsbury from the south, before going back along the same route past Sundorne to Uffington where we parked the car.

Total time 4hrs 22 mins, 1381m climbing and 79.5km covered.

Saturday

Recovery spin today after yesterday, just shy of an hour in the local area. Nothing too strenuous.

Sunday

A 3 hour endurance ride, pushing up any climbs as well as carrying out 3 30s all out efforts. One of the efforts came out from an impromptu drag race, which made suffering through the effort only slightly more enjoyable.

Heading towards the strawberry farm to pick our own

Ended up covering 85.7km, 750m climbing and just over 3hrs of riding.

This weeks total time;

Weekly reflections

This week was about getting stuck into a proper week’s worth of training, and actually having the time to be able to recover properly for the next session.

Getting the new mountain bike I’ve been afforded the time now to be able to go out on long rides to get used to it, the biggest takeaway, not numbers but getting that valuable time to learn how it rides and handles. Both rides I could feel myself becoming more confident with the bike.

Things I Learned

Full suspension climbs better than I expected when locked out.
MTB riding is far more physically demanding on the upper body than I’d remembered.
Cold Coke after 3½ hours tastes better than almost anything.

Next week I’ll be focusing more on structured training, but also getting some maintenance done.

Training totals

Riding time – 14 hours, 42 minutes

Elevation – 4,068m

Distance – 331.78km

Rides – 6

Rest days – 1

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