I suppose you are all wondering about the top secret MCK testcykel pass and it just so happens that Björn Fredriksson has given away the secret. Here it is...

• uppvärmning 15 min
• långa int: 7/3 - 9/1 - 4x 3/2 – 7/3 – 9/1 (kadens 90-100)
• aktiv vila 5 min
• korta int, stå: 5x 15/15, 5x 30/30, 5x 70/20 (kadens 80-90)
• aktiv vila 5 min
• korta int, stå: 5x 15/15, 5x 30/30, 5x 70/20 (kadens 80-90)
• nedvarvning till krampryck

Ouch! This I will have to try at home first because the first aktiv vila would probably be aktiv collapse for me. But at least I have a goal to work towards. Try getting this kind of pass at Sportlife. From Björn's report, only 3 survived.

For now I will have a semla as laddning for the weekend which will consist of either running or this TC pass, some weights and cross on Sunday.

Right on time for the warmer weather and just after I decide to join the gym, MCKs indoor training schedule is now out:

Måndag: spinning with Tyson
Tisdag: kort interval
Onsdag: TC/styrka + pilatesboll
Torsdag: Classic intervals

Last winter all I did was the spinning with Tyson session...90 min of that was plenty for me. I would like to run the strength training I did yesterday about 3 times per week and the Bodybalance thing at Sportlife will probably give me enough ball stuff. But I need to try the TC sessions so I can continue them at home.

I am sure that Karlsson will want to add even more to my schedule once I list out my 2010 goals. More on that a bit later...

Last night was probably the last wednesday night training we will have this year because, well, the 'night' part is a bit too true. Of course I do need some practice with riding CX blindfolded but this seems like one of those advanced skills that a motionär like me would never use.

Anyway, my fun from the weekend had a few undesirable effects on my bike. First, I decided not to ride with my tubulars because of the bump in the tire. So I put on the old tires which are crap. So training started with me sliding all over since I had no grip at all. Because of the sliding, I tried to overcompensate with more braking but apparently I had worn off the pads so after about 10 minutes I had no brakes at all. I knew that I had to re-adjust them anyway but now everything is way off.

So while the others were racing on this course in Eklanda that we improvised, I was riding slalom in some grass because there I would not need brakes. That was also very effective training because riding on grass with old tires is just painful.

After a disappointing session, I went back to my car and found out that the adjustment thing on my shoe was busted so now I have to buy a replacement. Crap. Looks like I have to visit CykelCity now and hope that I can fix these problems and be racing again soon.