That’s pretty much it IvanDobski.

If you set up your bike to integrate with TrainerRoad via Ant+ you can then use your FTP to give you an exact power target for each Sufferfest level. Works really well.

Right time for an update. I’ve just finished a four week block of training based on doing Gray and Progressively Gray twice a week, along with some running intervals and steady state distance work on the MTB. (Can’t believe I’m able to still cycle outside in December over here).

The stats from my first Gray session were 291 then 284 watts with an average H/R of 158 then 165, tonight’s session resulted in 293 watts for each 20 minute interval with average H/R of 149 then 153.

Pleased with that as it means I’m starting my January training with my fitness equalling the highest levels I recorded in the racing season.

Now for a block of short sharp intervals and one additional session a week 😮

If you’re doing a lot of sessions on the turbo during the winter months I can recommend TrainerRoad, for around a tenner a month you get access to their training plans as well as their software.

See ongoing thread:
http://singletrackworld.com/forum/topic/trainerroad-stw-approved-sessions

You could sign up for free for 30 days and in theory read/download the plans you like.

Halfway through a 4 week block consisting of Gray and Progressively Gray two times a week, with a steady 2 hour ride and an running interval session also thrown in.

So far so good. Things get interesting in the new year with a block of sessions like 6 * 4 mins and 20 * 45 seconds off 15!

3T for me, basic one is 6 degrees and the nicer ones also have a 17 degree option

We’ve got the wet type under floor heating, it runs off the geothermal boiler we’ve got. Great system if you ask me, leave it on 24/7 all year round. Installed a thermostat in each room which allows us to nicely control each area, (open plan house).

Downside is that they are quite slow to warm up, so if we light the fire then the thermostat shuts down the heat to the floor, then in the morning it can feel a little colder, although nothing to worry about.

Heats both our slate and wooden floor fine when the temps drop to minus 20 over here.

I raced on a 26er this year, and tested a 29er for some time, my conclusion was that the 29er was 90 seconds faster per hour.

Over a 3 hour race that’s quite a lot.

Is that a small sized frame?

Glad its bringing a smile to your face.

Rapha is good call, excellent for fit, and is also good value when its on sale, however….

I find the ProFit range by Sportful very good value, although its noramlly not that cheap, depends how you define good value really.

185 and 73kg, so tall and slim.

Loads of activity today now the snow storm has passed and people can actually drive up my hill.

The roof looks blue as it still has the protective plastic on it.

The frame for the decking is in:

The bathroom is almost complete:

The lighting is going up as I type:

As is the heating:

8 days left until its official opening and so far so good.

I have a pile of stuff to return to Ikea which is good as we’ve still a bunch of things to purchase.

Yeah pretty easy, you can start from scratch or clone and existing workout.

Created a new session tonight to match what was in my schedule.

Progressively Gray:
http://www.trainerroad.com/cycling/workouts/31197-progressively-gray

Nice take on the standard Gray, recommended.

Sweet Spot warm up
20 minutes at 94% of FTP
3 minutes at 110% of FTP
1 minute at 133% of FTP
8 minutes recovery
16 minutes at 94% of FTP
3 minutes at 110% of FTP
1 minute at 133% of FTP

Good bike shop, friend works there:
http://www.sykkelbutikken.no/

My parents loved Bergen when they stopped there a few years ago

If that’s the Swedish route from Abisko then I’d ask at http://happymtb.org/forum/ as they’ll have a better idea.

Not currently though, unless you’ve a fat bike and a liking for very cold conditions

Epic Red Wing for breakfast, a good solid hours workout, recommended.

Love the DM Concorde YoKaiser, at some point I’ll get one 8)

Standard issue Grey again today, 2 * 20 at 94% of FTP, last 6 minutes were a quite hard work.

Meal and piss up paid for, and nice gift is given too.

No bonus, although I have two bonus periods so hopefully I’ll have one paid out at the end of January, depending on my results against criteria. (I’ve a non-sales based role).

First session after three weeks off.

Gray at 94% of FTP whilst watching some CX on the laptop, hard but manageable, although in a spooky coincidence with mrblobby my PowerTap also gave up so I had to guess the final 9 minutes, so ended up doing 1 * 20 followed by 1 * 17.

Thanks.

The location is great. Mountain bike trails leading out of the garden in to the woods, quiet rolling lanes for road riding, a fair few other people in the village interested in training, and a bus and train line into town.

Works for us.

Very, very nice.

I’m currently smitten with their FF29er and thinking about building my race bike around one.

Seems like a good company with a nice partnership with Morvelo, both Brighton based, as was I when I lived in the UK.

Right, came back from a few days in Oslo on business to find an almost completed kitchen and bathroom:

The kitchen now seems bigger then we’d imagined:

We compromised for the sake of budget and installed a laminate worktop and not a solid wood one, the credit card invoice arrived whilst I was away and we discovered we’ve spent over £500 on paint so far and haven’t even touched the outside of the building:

The shower room now has the shower head, piping and taps in place as well as the water heater/tank:

2 weeks to go before my parents arrive for Christmas, so fingers crossed that we’ll be up and running by then

Right time for another update, things are moving quickly this week.

We now have a door, windows, guttering in place:

Flooring down in the bedroom and main room:

And flooring and walls in place in the wet room, along with the toilet and basin:

Next week the kitchen should be done, the floor tiles by the door, and the internal electrics.

On schedule and within budget for Christmas. 😀

Jeffrey Archer novels

Brilliant piece by him in issue 0 of Alpinist magazine about how and why he broke his foot/talus down in Patagonia, (he reversed the crux having pulled on some insitu gear then felt guilty, and fell doing it free).

Seems to have a really inspiring attitude.

CET not GMT, sorry

CX Sweden’s supports guide here 8)
http://cxsweden.blogspot.se/2013/11/who-to-cheer-for.html

A bit of fun for those looking for an idea of who to cheer for

Question to schmiken, njee and the others who have raced the Olympics course, what are those rock sections like in the wet?

I’ve only ever seen near perfect conditions in photo’s and wondered if they are special rain replant rocks or normal ones that turn into ice skating rinks at the slightest sign of precipitation?

any recommendations / tried and tested?

I use:
Blue Morgan in the summer, not warm but smells nice and give a good shine which in turn looks pro in pictures 8)
Rapha for spring/autumn, warm but not chili levels of heat, nice packaging
Linnex for deep winter, yeah there’s some heat in this one, careful in the showers afterwards!

No connection to the company:
http://www.linnexuk.com/

Embrocation, very hot embrocation.

Classic ‘cross race face:

Marathon face:

Yes, get rid of the big ring and they’ll be no issues on either front.

I think that gear restrictions might come in to play here:
Youth C Under 12 at 1st Jan 6.05 metres 76 inch 39×14 / 42×15 / 45×16 / 48×17
Youth B Under 14 at 1st Jan 6.45 metres 80 inch 39×13 / 42×14 / 45×15 / 51×17

Is that a Gea or an FM056?

Very nice looking, especially with the Lefty

+1 for the svenness cross films for an education in tactics!

As long as you’re not lapped then within reason its far game to make yourself as wide as you can, pause at the top of hill, dismount when you like. If the person following runs into your mech then its your fault.

No racing for me this weekend, but it was the Swedish national champs, the main event was the elite women’s race which saw Emma Johansson of Orca Greenedge, Lisa Nordén who claimed silver in the triathlon at London 2012, and Jenny Rissveds the World Cup XCE champion, turn up against the normal CX elite.

Loads of good pictures here:
http://happymtb.org/forum/read.php/1/2251370/page=7

That wasn’t a criticism, just wow a crazy number of starters. Some more age group/cat races may be in order next year.

So good to see that many people in a “local” race.

Atlaz, can I ask what you paid extra for the custom paint job?

Large field, loads of starters, one very small gap/stile, hmmm interesting, more like the first singletrack section of an MTB race!