Structured Training in 2018

Discussion in 'Training, Fitness and Health' started by Tin Pot, 6 Jan 2018.

  1. 400bhp

    400bhp Guru

    I can't see your training on TR pal as you've locked your profile down.
    Tin Pot likes this.
  2. OP
    Tin Pot

    Tin Pot Guru

    Come on guys and gals it’s just me and 400bhp so far:


    Pretty easy stuff so far, a touch less than the 377 TSS/wk last year! :laugh:

    Moving up to half/low/base, 243 TSS after a week off.
    400bhp likes this.
  3. I had an easy week too just a 255 TSS so far (I'll probably add about 150 to that tomorrow), I just did turbo sessions which I felt went really well (nice and consistent intervals) as work v after work activities meant I had no time to cycle commute.
    Tin Pot and 400bhp like this.
  4. OP
    Tin Pot

    Tin Pot Guru

    Swim has improved back to a reasonable rate. The swimsmooth measure CSS 2:17 dropped to 1:55.

    Didn’t measure ftp yesterday so will have to wait until next week for my “results”.

    Haven’t really tested my running as my ankle is still weak from November.
  5. Asa Post

    Asa Post Small lungs, weak legs

    Those of you with good memories will recall that six weeks ago I said I was going to try Zwift’s 4 Week FTP Booster plan.

    I’ve finally finished it.

    The plan had 27 sessions in 28 days. I knew I wouldn’t keep to that, and sure enough I found that I had to introduce days of complete rest, as well as doing stuff that wasn’t part of the plan because on some days I didn’t fancy the hard ride that was required.

    It’s been interesting and enlightening. I’ve found out a number of things about myself:
    • I don’t have the ability to sustain the high cadences the plan often demands.

    • I do have a sprint. It’s not great, but it’s better than I expected.

    • I can ride at a high power for far longer than my brain wants me to believe.

    • I can push my heart rate higher than I thought was possible, and live to tell the tale.

    • I can recover quickly from hard efforts.
    And the main thing is…..
    • I can get my FTP over 200 watts, which as a weedy old age pensioner with an artificial hip who only started cycling when I retired a few years ago is something I never imagined I could achieve.
    If this thread hadn’t been started, I’d have carried on doing my usual “hard, but not too hard” rides and I’m sure they wouldn’t have got me to where I am today.

    So Thank You @Tin Pot. You’ve helped to make an old man very happy.

    Now, where do I go from here?
  6. si_c

    si_c Veteran

  7. OP
    Tin Pot

    Tin Pot Guru

    To the moon @Asa Post !

    But seriously. Well done.
  8. OP
    Tin Pot

    Tin Pot Guru

    Finally got over the holiday blues and started the next plan.

    FTP test went well, though I might’ve got even better but I’m happy being up from 214 to 225 with only 6 weeks light training, 12 rides, a week of skiing and a week off :smile:

    simon walsh and Heltor Chasca like this.
  9. simon walsh

    simon walsh Über Member

    Main focus is running atm. I have the Carlingford half on Saturday hoping for 1hr 50 or below. Only been out on the bike twice this year thank god for the Wattbike. Swimming has been pretty nonexistent atm. With August is coming up quickly.
    Tin Pot likes this.
  10. OP
    Tin Pot

    Tin Pot Guru

    Ok people - there snow* excuse for not training. Pfft. I was just in the garage putting in 600W 20s intervals, who’s still putting in the hours?


    *see what I did there? ;)
  11. Requested to join, only seen this post.
    Currently doing build phase of the sweet spot high volume 1 on the 3rd week and this morning done Tallac +3 which is 2 hours 5 x 15 minutes with 5 minutes rest at an FTP of 260
    400bhp and Tin Pot like this.
  12. Heltor Chasca

    Heltor Chasca Out-Riding the Black Dog

    Just started my first week of my Speciality Phase (Century Low Level) Two sessions in and sticking to my 205 FTP. I really don't like FTP tests. Horrid things.
    Tin Pot and Breedon like this.
  13. OP
    Tin Pot

    Tin Pot Guru

    @Breedon You're in!

    Speciality phase is four months away for me whilst I go through base and build. Have you looked at the new FTP test they’ve done, much shorter, like a ramp test. You go harder and harder until you can’t go any harder. About fifteen minutes I think it takes.
  14. Heltor Chasca

    Heltor Chasca Out-Riding the Black Dog

    No I haven’t seen the new FTP test. I would be interested though. What is it called in their workout list?

    I am sceptical about the 20 minute FTP on TR. As a rule I can train on a much higher FTP than the results of the test show. I use my Kickr Snap in erg mode. Mind you: Two days ago I did my assessment after 5 hours on the tools digging and grubbing out tree stumps in the frozen soil. I also had taken down a small Pyrus tree. Not a good day to do it, but that’s what life dictates and sometimes I arrive at an Audax already wiped out from 5 days physical, outdoor work. Somehow I get round.
    Tin Pot likes this.
  15. I'm going to try that new test when I need to seems better than the 20 minutes test
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