Chappy
Guru
- Location
- Dorchester
FTP test today I'm up 18 points to 220. Good progress after 4 weeks build training.
Structured Training in 2018
- Thread starter Tin Pot
- Start date
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Heltor Chasca
Out-riding the Black Dog
I have been doing a programme with Trainer Road geared towards long days in the saddle. That’s because my interests are Audax and touring and it suits the fitness that fits with my ‘blue print’. I’m in the final ‘Specialism’ phase.
Yesterday I went out and rode a 116km Audax. I went with my chesty cold too, but felt good enough to ride despite having disrupted sleep for the last week. Tell you what: I got round in the lowest time, fastest average speed and I found the 1300m ascent bareable. That was with me thinking I’ll take it slow because of my cold! I was fascinated how quickly my heart rate returned to normal after an exerted period of effort on a climb. I was also pleasantly surprised that I didn’t hurt this morning.
Those Trainer Road people have got it going on.
Yesterday I went out and rode a 116km Audax. I went with my chesty cold too, but felt good enough to ride despite having disrupted sleep for the last week. Tell you what: I got round in the lowest time, fastest average speed and I found the 1300m ascent bareable. That was with me thinking I’ll take it slow because of my cold! I was fascinated how quickly my heart rate returned to normal after an exerted period of effort on a climb. I was also pleasantly surprised that I didn’t hurt this morning.
Those Trainer Road people have got it going on.
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elie.w
New Member
From the marginally successful thread last year, I thought I’d do the same this year:
Following training plans can be a bit isolated (was for me last year anyway!) so I thought I'd start a thread we can all talk about the plans we're following, challenges and successes.
Post here what you're doing and any questions you have.
https://www.cyclechat.net/threads/structured-training-in-2017.212184/
It’s 2018 now, I had a mixed bag in 2017 following the TrainerRoad Full Iron Distance Triathlon Medium and High Volume Plans, this year I’m paying back and starting off with the Olympic Triathlon Low Volume plan.
This sounds great! I've been trying to start training for this summer, as I'm planning to go on a biking holiday, but was unsure of what would be the best way to kick off!!
Ming the Merciless
There is no mercy
- Location
- Inside my skull
Most of the plans people are following on here will be using intervals based on different intensities. The intensities and durations of each training session will vary based on where people are in their training plan. How you get started will depend on whether you have a turbo, a power meter, a heart rate monitor or none of the above. You can measure power, heart rate, or just how hard you feel you are working (Rate of Perceived Exertion).
An interval is where you work hard for a period of time, followed by easy pedalling, then work hard again. For instance climbing a hill, then rolling down, then going back up. Spinning faster or in a bigger gear for a period, then spinning slower or in a lower gear for a period to recover.
However you start; the first thing to do is get a baseline of your cycling fitness. A turbo makes this easy as it provides consistency without you needing to worry about junctions, traffic or weather impacting the result. But if not; a hill, quiet bit of road with no junctions, or a favourite loop can be used.
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Ming the Merciless
There is no mercy
- Location
- Inside my skull
Lactate threshold intervals today. The iPad ran out of battery before the end, so it did not get saved. But as I was in the last couple of minutes of the cool down , not too bothered. Here endeth one of my training periods. Bit of rest and easy riding before retesting ftp and aerobic capacity. Then I move onto my first build phase period of training.
Ming the Merciless
There is no mercy
- Location
- Inside my skull
Next FTP retest coming up, eek
Ming the Merciless
There is no mercy
- Location
- Inside my skull
FTP test completed. The 20 minute variety, so 20 min warm up, 20 minute test, and 5 minute cool down. My FTP is up another 13 watts. I was fighting through the second half to keep the power going till the end, but seem to have paced it just right, no sudden drop off in the power I could sustain. My head was telling me ease up, but the legs keep turning those pedals steady as she goes. It is clearly doing me good, but it does not feel like it right now. I am whacked.
Easy day tomorrow then onto Build 1 training period with the new power figures.
Easy day tomorrow then onto Build 1 training period with the new power figures.
Ming the Merciless
There is no mercy
- Location
- Inside my skull
OP
OP
Tin Pot
Guru
NIce work Yukonboy!
Heltor Chasca
Out-riding the Black Dog
Second pop at the new TR Ramp Test X which is used to measure your FTP.
Despite a 200+km Audax two days ago I had a strong ride (for me) and finished up with an improved FTP of 246 or 3.37 FTP/kg.
In my small world I am rather pleased.
Despite a 200+km Audax two days ago I had a strong ride (for me) and finished up with an improved FTP of 246 or 3.37 FTP/kg.
In my small world I am rather pleased.
Ming the Merciless
There is no mercy
- Location
- Inside my skull
That's great. I do not pay too much attention to the exact figure as I know it may vary from trainer to trainer. But I do pay attention to improvement in my figures on the same trainer, with the same setup, and my tyre pressures the same. I think it is the relative improvement that is important, as I know that is consistent even if it under or over reads compared to others.
Ming the Merciless
There is no mercy
- Location
- Inside my skull
First session at new intensities and durations in first build phase of this year. Went ok, and was able to hold intensities, so new FTP seems about right. Recovery ride tomorrow.
Chappy
Guru
- Location
- Dorchester
Just finished my first week after my FTP raise. It has been tougher but I am feeling good.
Ming the Merciless
There is no mercy
- Location
- Inside my skull
Tough but achievable is about right. We retest then set the bar higher so we are being stretched but not to breaking point. If workouts start to feel easy then it is a sign we are plateauing, with improvements levelling off. If we can't complete our workouts then either they are too hard or we are overtrained / not taking recovery seriously.
So good job in your first week at the higher intensities.
Chappy
Guru
- Location
- Dorchester
Exactly right. This is what the guys talk about all the time on the podcast
