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Training Diary

Discussion in 'Latihan Sepeda Balap' started by mt, Nov 8, 2012.

  1. ferdiandriska

    ferdiandriska Well-Known Member

    Rangkuman latihan 1 minggu terakhir (+ test fulcrum quattro).
    Lagi demen dengan metode sweatspot training (ikut ikutan GCN tips). Terasa juga peningkatan performance secara umum.

    24-29 Oktober 2016

    Distance : 31.57km (Test ride F Quatrro - Pinarello Gan)
    Moving time : 1:11:20
    Elevation : 72m
    Average speed : 26.6kph
    Max Speed : 43.0kph
    Average Candence 89

    Garmin
    Strava


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    Distance : 31.55km
    Moving time : 59:00
    Elevation : 6m
    Average speed : 32.1kph
    Max Speed : 47.0kph
    Average Candence 90

    Garmin
    Strava

    [​IMG]


    Distance : 55.00km
    Moving time : 1:44:25
    Elevation : 26m
    Average speed : 31.6kph
    Max Speed : 62.3kph
    Average Candence 87

    Garmin
    Strava

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    Distance : 14.04km
    Moving time : 1:26:22
    Elevation : 20m
    Average speed : 29.0kph
    Max Speed : 45.0kph
    Average Candence 86

    Garmin
    Strava

    [​IMG]

    Distance : 43.42km
    Moving time : 59:52
    Elevation : 68m
    Average speed : 30.2kph
    Max Speed : 40.2 kph
    Average Candence 93
    Garmin
    Strava

    [​IMG]


    Salam,
     
    andytio, SonyJoss and anditop like this.
  2. ferdiandriska

    ferdiandriska Well-Known Member

    Ijin ngerangkum latihan minggu ini om,

    31 October - 6 November 2016

    Distance : 30.52km
    Moving time : 57:14
    Elevation : 31m
    Average speed : 32.0kph
    Max Speed : 58.7kph
    Average Candence 90

    Garmin
    Strava

    [​IMG]


    Distance : 23.56km
    Moving time : 48:28
    Elevation : 18m
    Average speed : 29.2kph
    Max Speed : 52.8kph
    Average Candence 96

    Garmin
    Strava

    [​IMG]

    Distance : 31.55km
    Moving time : 59:36
    Elevation : 24m
    Average speed : 31.8kph
    Max Speed : 62.1kph
    Average Candence 92

    Garmin
    Strava

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    Distance : 48.44km
    Moving time : 1:35:26
    Elevation : 80m
    Average speed : 30.5kph
    Max Speed : 50.2kph
    Average Candence 91

    Garmin
    Strava

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    Distance : 41.36km
    Moving time : 1:25:56
    Elevation : 74m
    Average speed : 28.9kph
    Max Speed : 52.0kph
    Average Candence 92

    Garmin
    Strava

    [​IMG]

    Salam,
     
  3. Dyoo

    Dyoo Well-Known Member

    Top om @ferdiandriska latihannya rutin, cepet terasa peningkatan performanya
     
    ferdiandriska likes this.
  4. ferdiandriska

    ferdiandriska Well-Known Member

    Thanks om @Dyoo ,
    Mumpung banyak waktu luang.


    Salam,
     
    anditop likes this.
  5. ferdiandriska

    ferdiandriska Well-Known Member

    Rangkuman minggu ke 4 intensity training,
    Sering main kombinasi E1 + E2, pelan pelan bulding power.
    Sepertinya salah arah nih training minggu ini, masih main flat aja, padahal TDB tinggal 1 minggu lagi ;)

    7-13 November 2016

    Distance : 43,3km
    Moving time : 1:25:56
    Elevation : 61m
    Average speed : 32.0kph
    Max Speed : 59.2kph
    Average Candence 92

    Garmin
    Strava

    [​IMG]

    Distance : 31.55km
    Moving time : 57:47
    Elevation : 24m
    Average speed : 32.8kph
    Max Speed : 62.8kph
    Average Candence 92

    Garmin
    Strava

    [​IMG]

    Distance : 44.62km
    Moving time : 1:28:39
    Elevation : 33m
    Average speed : 30.2kph
    Max Speed : 52.7kph
    Average Candence 89

    Garmin
    Strava

    [​IMG]

    Distance : 64.74km
    Moving time : 2:04:43
    Elevation : 353m
    Average speed : 31.1kph
    Max Speed : 69.4kph
    Average Candence 89

    Garmin
    Strava

    [​IMG]

    Salam,
     
  6. Ary

    Ary The Locomotive

    Lama gak nulis nih ... laporan lah sekali-sekali

    Terlanjur janjian untuk Car Free Day sama anak jam 7 pagi ... padahal pingin menyelesaikan endurance non-stop 100KM. Oke dah, terpaksa berangkat jam 4 pagi ... hahahaha

    Pemanasan singkat, langsung hajar speed sejak dari dalam kota Semarang, langsung meluncur ke kota Kendal, roundrip, lanjut ke rute KBKB .... dan sialnya, pagi ini angin kencang sekali. Fiuh ...

    Untung sesuai jadwal, selesai 102,5km, dalam average speed 37km/jam ... tapi jadinya capek, dan empty tank

    Jarak : 102,5km, AVS : 37kpj, Strava : https://www.strava.com/activities/780306221
     
    hasan, andytio, anditop and 5 others like this.
  7. hansadhitya

    hansadhitya Well-Known Member

    Lebih dari 300W nih average powernya, mantap om!
     
  8. priyo suprayogi

    priyo suprayogi Active Member

    Hmm, semakin menggila nih omary
     
  9. afriansyah

    afriansyah New Member

  10. Ary

    Ary The Locomotive

    Latihan daya tahan putaran kaki. Pemanasan 10'. High cadence 110-120rpm, 39-16 gear, 30 menit. Recovery 5'. Strength 60-70rpm, 53-11 gear, 15 menit. Recovery 2,5'. High cadence lagi 110-120rpm, 39-16/15 gear, 30 menit. Recovery 5'. Strength lagi 60-70rpm, 53-11 gear, 60-70 rpm, 15 menit. Recovery 5'. Base miles, Zona 2, 45 menit. Recovery sambil pulang ke rumah. Selesai. What a day.

    Jarak : 100km, AVS : 32,5kph (banyak kena macet waktu pulang), Strava : https://www.strava.com/activities/788459254
     
  11. Coki Panjaitan

    Coki Panjaitan New Member

    Lihat gambarnya berasa gowes di Eropa bisa dapat jarak jauh dengan pemandangan alam yang menghilangkan capek.

    Beginilah yg tinggal di Jakarta.
     
  12. hansadhitya

    hansadhitya Well-Known Member

    Tenang om, perkembangan teknologi VR sedang pesat2nya o_O

    BTW gowes di eropa memang enak tapi gak enaknya itu gak ada warung di pinggir jalan, jadi kalo mau makan minum harus cari minimarket di kota terdekat (yang belum tentu berarti dekat).
     
  13. Coki Panjaitan

    Coki Panjaitan New Member

    Makan dan minum memang surganya di Indonesia selain murah dan dimana mana pasti ada yg jual.
     
  14. arsenal4

    arsenal4 Atlit Jombang Crit

    makasih om om cycling-id karena forum ini gowes diluar kota selalu ditemanin om om... hari selasa 21 des gowes ditemanin om @nn123 dan om@ardi di batu malang. tanggal 24 des ditemanin gowes sm om@tato...wuzzzz wuzzz di jogja... top forum ini. banyak dapat teman
     
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  15. priyo suprayogi

    priyo suprayogi Active Member

    Kalau kecilacap sy temenin om, he
     
    arsenal4 likes this.
  16. arsenal4

    arsenal4 Atlit Jombang Crit

    siap om... tapi agak kuatir jg kl sm om @priyo suprayogi. ndak bisa tahan sm speednya
     
    priyo suprayogi likes this.
  17. priyo suprayogi

    priyo suprayogi Active Member

    Haha becanda si om
     
  18. Maswito

    Maswito Well-Known Member

  19. Maswito

    Maswito Well-Known Member

    Pagi tadi ngikut acara Bintaro Loop 200km, start dari sevel Bintaro sekitar jam 05:30, speed di 100 km pertama antara 32-35 kpj. Istirahat di km 96, dimana konsumsi disediakan oleh Specialized Shop Bintaro. 100 km selanjutnya speed meningkat menjadi 35-38 kpj. Angin yg cukup kencang serta cuaca yg cukup panas menjadi tantangan.
    Distance 201.7 km, avg speed 32,9 kpj
    https://www.strava.com/activities/816339830
    image.jpeg
    image.jpeg
     
    kw2, Dyoo and hansadhitya like this.
  20. Dyoo

    Dyoo Well-Known Member

    Bintaro Loop Endurance

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    termasuk ci-d bogor, ci-d tangsel dan sekitarnya plus The Brandals @namaku lingga . Cheers CI-D dan selamat tahun baru 2017 :)

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    sukses untuk mz ali adrian dan Indonesia . Good Luck and Podium Finish for Supersport 300 Season 2017

    Sponsored by :

    Bintaro Loop Community

    Specialized Concept Store Bintaro
    Jl. Menteng Raya No.20 Bintaro Sektor 7
     
    Last edited: Jan 1, 2017
    Maswito, hansadhitya and kw2 like this.

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