2019 Structured training

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huwsparky

Über Member
Location
Llangrannog
I've signed up for a full set in March - June 2019. A 200, 300, 400 and 600 to give an SR.

That's a start - but I'm aiming for even longer, with a very small chance of qualifying for Paris - Brest - Paris in early August at 1200 km.
That sounds like a good challenge. I'm not familiar with the audax scene and the requirements for PBP qualification but I'm going to assume it's time based, based on these qualifying events?

In which case, a lot of your training (if done properly) at least will be in fat adaptation zones (Z1+2) and possibly sometimes in a state of ketosis. That I don't have a problem with, but ultimately, if you want to get from A to B as quickly as possible you'll need to fuel properly and have a very good understanding of what your body needs to do so and implement your strategy into training also. I'm kind of familiar with this as I do long distance triathlon and I'd say, the single biggest reason people don't finish Ironman events or underperform to their expectations is almost always nutritionally based.

When I'm in my build phase of training I'll be doing a lot of my training exactly how I'm gonna race, so my body is as efficient as possible in using the calories in giving it to extract as much performance as I can and to not 'hit the wall', and to hopefully get to the end as quickly as possible! This will be exactly the same approach that anyone would take that's serious about performance, from team sky to Mark Beumont who reportedly was taking a minimum of 8000 calories per day to fuel his round the world race.

To make a point of trying to go 130 miles without food is definitely going to be detrimental to your performance, I don't think you can really argue with this based on what information is readily available on optimal fuelling for endurance athletes.
 

Nebulous

Guru
Location
Aberdeen
That sounds like a good challenge. I'm not familiar with the audax scene and the requirements for PBP qualification but I'm going to assume it's time based, based on these qualifying events?

In which case, a lot of your training (if done properly) at least will be in fat adaptation zones (Z1+2) and possibly sometimes in a state of ketosis. That I don't have a problem with, but ultimately, if you want to get from A to B as quickly as possible you'll need to fuel properly and have a very good understanding of what your body needs to do so and implement your strategy into training also. I'm kind of familiar with this as I do long distance triathlon and I'd say, the single biggest reason people don't finish Ironman events or underperform to their expectations is almost always nutritionally based.

When I'm in my build phase of training I'll be doing a lot of my training exactly how I'm gonna race, so my body is as efficient as possible in using the calories in giving it to extract as much performance as I can and to not 'hit the wall', and to hopefully get to the end as quickly as possible! This will be exactly the same approach that anyone would take that's serious about performance, from team sky to Mark Beumont who reportedly was taking a minimum of 8000 calories per day to fuel his round the world race.

To make a point of trying to go 130 miles without food is definitely going to be detrimental to your performance, I don't think you can really argue with this based on what information is readily available on optimal fuelling for endurance athletes.

The requirement is to complete a set of qualifying events within the timescales. These are not hugely demanding times, based on an average speed, but the kicker is the clock keeps running, regardless of whether you are asleep or stopped to eat. Its done unsupported so you carry your own food or stop and buy it. Fit fast racing snakes will have plenty time to eat and get some sleep. Less fit people will cut the breaks and simply keep those wheels turning. One thing that surprised me on my first audax was the sheer efficiency of the riders. Unlike on a sportive or club run they don't sprint up hills, or stand up, and they freewheel wherever possible.

I hit a wall at about 80 miles without food and if I do that it then becomes very difficult to recover. So my strategy will involve either snacking on the bike or going no more than 50 miles without a food stop. It's possible to minimise these as well though, grab, eat and run, rather than socialise and recover. People will often stop for 30 minutes when the refuelling could be completed in 10.

The very long events involve a withdrawal from the world, with nothing mattering except the road and the bike - a complete focus on the task at hand, which is scary and somehow life changing at the same time. You ask somebody a question which doesn't relate to the journey they are on towards the end of a long event and you're unlikely to get a coherent answer. In many ways it is more a mental challenge than a physical one.

So there are different strategies - from elite riders aiming for a very fast time, to wily old foxes determined to use all their skills to make it just within the timescale.

To qualify for PBP I need to complete all these events, but there is also a pre-qualification which allows you to enter sooner based on the longest official ride you did in the previous season. That was not a good season for me. I did some 200s, but none of them were registered in the way they needed to be internationally, so even completing a qualifying set of events I may find there are no places left because they have all gone to people who pre-qualified.
 

OnTheRopes

Regular
At the moment I can get up, go straight out and do 50 miles on a bottle of water, then breakfast after I come back. As I said I will do 70 - 80 miles a couple of times before my first audax this year.

I find a 200 km audax reasonably straightforward, but longer distance endurance events are a challenge and it's good for me to hear from someone like yukonboy, who is willing to share his experiences.

I missed that part of the thread and thought you were pretty new to cycling, now reading back I see you are aiming for PBP I thought you were training for your first 200k event which is why I thought Yukons advice was not good. My bad and I will butt out as 200k is the farthest I normally ride ^_^
 

Nebulous

Guru
Location
Aberdeen
I missed that part of the thread and thought you were pretty new to cycling, now reading back I see you are aiming for PBP I thought you were training for your first 200k event which is why I thought Yukons advice was not good. My bad and I will butt out as 200k is the farthest I normally ride ^_^
Yukon has more experience of long events than me - and is certainly worth listening to in my view.

I'm trying to open my mind to different ideas, rather than just doing my own thing, so welcome different views. 130 miles without food is a long way away for me, but I remember thinking I was going to die at around 23 miles when I started. I had to stop at a small shop and stuff sugar-based sweets down my throat to stop shaking.
 
OP
OP
Ming the Merciless

Ming the Merciless

There is no mercy
Location
Inside my skull
Indeed different strategies apply for the longer events. For instance stopping to eat at all the PBP controls can mean you join long food queues and add hours that you could have used for sleep. By being able to ride through and eat at the next one it means you get ahead of the bulge of riders. You can bank time for sleep. The distances are so far that very few can rely on speed alone. Indeed those who strategy is to just cane it at the start are often found wanting later on in the events and struggle. The ability to be able to ride 200km or more without eating is not necessarily something you apply every long ride. But it is a great asset to have in your bank to deploy if necessary.

Audax is non competitive and times mean nothing other than finishing within the time limit. Since it is overall time that counts a strategy of riding slightly slower but with fewer (and shorter) stops can yield a more comfortable ride in a shorter elapsed time. Fat adapted means you can lift the average speed you ride at whilst still primarily burning fat,
 
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OP
OP
Ming the Merciless

Ming the Merciless

There is no mercy
Location
Inside my skull
Another 2.5 hours outdoors after lunch. Mix of lactate threshold intervals on the hills and long recoveries in between. Saw about a dozen other cyclists in the hills. On the recumbent today. Much warmer than the other bikes.
 

Nebulous

Guru
Location
Aberdeen
Finished my last session of the FTP builder yesterday. The plan was to take a couple of days off then retest. However I got up today with a mucky throat, coughing up yellow gunk. A retest isn't going to work until I've recovered.

Went out on the bike for the first time this year, trying to keep to zone 2 for 2 hours.

Some observations:

A turbo is nothing like riding a bike.
It's very difficult to be consistent with rolling terrain - did about 500 metres of climb.
Cold weather doesn't matter if you have the right equipment. My new pair of bib tights were nice and warm with a comfy pad.
 

OnTheRopes

Regular
When riding zone 2 outside its okay to go above this on short climbs its the average power you need to look at and keep that in Zone 2. Are you using a power meter? I generally find a Zone 2 ride outside is better done off heart rate.
 

Nebulous

Guru
Location
Aberdeen
When riding zone 2 outside its okay to go above this on short climbs its the average power you need to look at and keep that in Zone 2. Are you using a power meter? I generally find a Zone 2 ride outside is better done off heart rate.

Thanks - no I don't have a powermeter. I almost always wear my heart rate monitor and was using it. Its good to know that I'm able to up it on the hills!
 

Heltor Chasca

Out-riding the Black Dog
New FTP day. Improvement of just over 8% bringing me back to over 3W/kg. I lost loads of fitness due to a back and chest injury which surprised me, but I have no medical understanding. That said, since I was a kid, I have built fitness quickly. Overall I am pleased.

Numerically, my stars are aligning too. My new FTP number correlates with the NEXT PBP. Superstition. All superstition.
 
OP
OP
Ming the Merciless

Ming the Merciless

There is no mercy
Location
Inside my skull
New FTP day. Improvement of just over 8% bringing me back to over 3W/kg. I lost loads of fitness due to a back and chest injury which surprised me, but I have no medical understanding. That said, since I was a kid, I have built fitness quickly. Overall I am pleased.

Numerically, my stars are aligning too. My new FTP number correlates with the NEXT PBP. Superstition. All superstition.

Good result. My next FTP test is early Feb. Though I am mostly focused on strength work, aerobic threshold then aerobic capacity at the moment.
 
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