Structured Training in 2018

[HLaB]

...And I’m back in the room!

Jacks +1 and it’s was quite tough, but not unmanageable. 8min intervals at 105% FTP.

I’m pushing much more watts on my outdoor rides, but the challenge now is to reduce the intensity and smooth out my outdoor rides in preparation for the race.

Each commute ride (2-4 per week) is around 125TSS, I need it more like 90. Will try keeping it below FTP all the way for once, coasting the down hills more often.

I've bought a cheap triban for work and there' no way I'd put a power meter on it so I'm going off HR for TSS and TrainingPeaks reckons that my commutes (29 miles round) have TSS between 60 and 80, depending upon the intensity. Ive been doing an 8min Threshold, barrier dodge the 5mins VO2max. Although I don't think I've been pushing hard enough on the VO2 max intervals combined with some turbo intervals where I do push hard enough (I'm not worried about crashing), the sessions seem to be doing me good, if Strava is to be believed. The graph does seem to replicate my form; last summer I was going well and built on it and felt good to Dec. Then I got the Flu and I had to rebuild which went well til the February then it all started to go down hill. I'm rebuilding just now.

 

[Cuchilo]

I’ve held the faith for years, but now I’m saying “Balls to structured training!”

I’m doing outdoor, volume based training for the next two months.

Not read the whole thread but dipped in as i am starting structured training for 2019 TT season .
I've done the out door volume based training for the last three years and have PBs of 23;27 10 mile . 1;03;22 25 mile and 2;24;23 50 mile . I didn't beat those times this year so thought i'd try something new .
Did you find structure wasn't working ? Maybe both of us switching the training will have the desired effects for us both ?

 

[huwsparky]

Not read the whole thread but dipped in as i am starting structured training for 2019 TT season .
I've done the out door volume based training for the last three years and have PBs of 23;27 10 mile . 1;03;22 25 mile and 2;24;23 50 mile . I didn't beat those times this year so thought i'd try something new .
Did you find structure wasn't working ? Maybe both of us switching the training will have the desired effects for us both ?

Are you looking to specialise at any perticular distance? If you've got a distance in mind and want to be the best you can be at it you'll set your plan around that. Looking at your times I take it you prefer the 10's?

 

[Cuchilo]

I prefer 25's for open event , only really do 10's as my club runs them in the evening .
The answer to your question is no , no target distance . Fast at all of them and then maybe look at going for other events .

 

[Ming the Merciless]

After a break and not much riding over last four weeks I jumped on Turbo for first time since April. (I tend to reserve turbo for colder months). No FTP retest or target just took one of my lower volume base workouts (after warmup) to see where I am at. It wasn't too bad and enjoyed listening to a IWPR podcast whilst riding. Managed to do all the intervals and complete it. Normalised power 185 watts which is not suprisingly lower than where I have been over summer but I happy enough to be there given my lack of recent hard riding and deliberate break. Main thing was I enjoyed the session and had a good workout.

Maybe time to start a Structured training 2019 thread. I am going to spend the next couple of weeks getting used to turbo again, with a ftp retest at end of that. Plus I will start to put together a plan starting with a new base period.

 

[Heltor Chasca]

I had a crazy TR work out on Friday. (Spanish Needle) 1h 30 mins at 150% of ftp consisting of 99 sprints! Nuts. Completely nuts, but I did it and even achieved my highest surge of 716 watts.

My daughter had to watch Dan TDM with her headphones on.

 

[HLaB]

Got health sorted last month and did an FTP test on Thursday night to see where I was. Well that was the plan but I had a sore stomach keeping me up the night before and got out to a p'ture after work so I only had time for a couple of pieces of Soreen. So on a near empty and stomach and pacing myself so as not to irritate I ended up with 228w (241w for 20mins) which was only 27w below my best and this was without my HR going into zone 5 and only 87% intensity so I was pretty happy. It seems to have kickstarted my coach into thinking about a training plan. On the Saturday I also went out on his training ride although I did struggle to half way after which I went solo for 8miles and took a short cut My new avio power meter claimed to do 323w for the 20 min max. Comparing it too my other power meter it reads about 20w higher though so if its correct gives me an outdoor FTP of 288w which is a 33w improvement on the indoor best. The Avio is affected a fair bit by the temperature though but what do you expect for £250. It did seem nice and stable if a little high on the training ride when the temp only varied 1deg.

 

[huwsparky]

@HLaB - is there a reason you're using two different power meters? Seems kind of odd where consistency of data is literally everything.

 

[HLaB]

@HLaB - is there a reason you're using two different power meters? Seems kind of odd where consistency of data is literally everything.

Money. I'm using my Be Pro for training/ structure or pacing any outdoor TT's as I've confidence in it. The avio is just a curiosity on my other bike couldn't really justify anything more expensive just now or for a bit.

 

[Heltor Chasca]

Worked on a 1 and a half hour TrainerRoad sprint ride yesterday. Crumbs it was tough. Managed a few personal records though: Cranking it up to 941 watts was one of them.

 

[JhnBssll]

I started some structured training using Zwift about 2 months ago after minor surgery to my left leg. I did my first ever FTP test to start the ball rolling which resulted in an initial FTP of 197W. I then started the beginner FTP builder plan on Zwift and re-tested 6 weeks later. I didn't really know what to expect but could tell I had made improvements and was pleased with a result of 241W I'm now about to start week 3 of a new 5 week FTP builder plan so I'll be re-testing at the end of December ready to start afresh in January I have to say I'm really enjoying the structured format and personal challenge, although yesterday's 1hr 26min tempo session started to hurt near the end

I'm quite a big guy so I need to get my power figures high to balance out my weight. I'll be dieting again after Christmas but realistically I'll still be over 90kg even when trimmed down I'm 106 at the moment, I was 103 before I started the structured training and I've lost weight around my middle so can only assume my muscle mass has gone up

 

[Heltor Chasca]

Interrupted mid-interval by a knock at the door from Royal Mail last week. Greeted our postie in a sweating, heaving, semi-naked heap. I had to sign for a package marked, ‘Live Insects’.

No post since.

 

[Milzy]

What can I achieve at 63 kg then? I’m 230 now but due a re-test.

If you've been a regular cyclist for years, you won't get to 300w from where you are in a year as you're probably at your plateau. 300w to a 75kg person is pretty much achievable to anyone who sets their mind to it. The key to any plan you set yourself is consistency. No point doing a 3 month TR plan or whatever and then letting it all slip when your urge to completing the workouts isn't there. 10% in a year would be a good benchmark imo.

 

[huwsparky]

What can I achieve at 63 kg then? I’m 230 now but due a re-test.

Guess it depends how much you're willing to put into it and what kind of plan you're following. Start with a re-test to get your zones as accurate as possible, then decide on a plan and stick to it if improving is your goal.

 

[Heltor Chasca]

Can anyone masticate and spit out for me the difference between ERG mode and RESISTANCE please?

I have been using my Kickr Snap in ERG mode for nearly a year. I have only just read that you should be taking your FTP Ramp Test in resistance mode, then they recommend you do your training in ERG mode as you don’t have to concentrate much. I am aware that in ERG, the slower you pedal the more resistance the machine generates so you are keeping to your target power. In resistance mode you will have to shift gears or pedal faster to generate the higher power target numbers.

That’s all I understand. In this 5 minutes I am really enjoying resistance mode although you need more brain power to stay on target which isn’t mindfully as relaxing, but I find it physically more enjoyable. I am just worried I am losing out on the quality of the workout.

Thanks.