Big fat winter power training thread
Comments
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Hi Toks,Toks wrote:Hi Jeff congrats on both the win last week end and your improved FTP. I don't have a powermeter so I'm training on feel (a 3 day block of two 90-120 minute sweet spot rides, then a 2 x 20) day off and then repeat. Can I ask the duration of your sweet spot rides and how you generally feel during them e.g is it a steady start and then slightly tough ending? Thanks in advance, Toks
Sweet spot rides started from about 20 mins total and got up to nearly 2hrs, although 1hr is more typical for me. I'd also do longer rides at hard endurance/low end tempo pace (about 75-80% of max HR).
Yes, sweet spot for me means I have to concentrate on maintaining the effort, but it doesn't hurt that much. Of course, the shorter the session, the harder I'll go.
It's only one aspect of training though.Jeff Jones
Product manager, Sports0 -
Jeff Jones wrote:10-12 hrs a week (was up to 16hrs last winter), gradually building up the intensity and a bit of volume each week. Mixture of tempo/sweet spot/4-5min intervals and endurance (3-4hr rides). Nothing rocket sciencey.
I planned it fairly carefully, built in enough wiggle room for the weather, and stuck to it pretty well. I also did it all on feel and heart rate, although I'm about to rent a powertap from cyclepowermeters.
I'm quite chuffed to have achieved a greater level of fitness than last year on a lot less training. And if I cut out the easy days, I think I could get by on 7-8 hrs a week.
Cheers, good info. I think however much one loves cycling optimising training time/benefit definitely helps keep the love going, especially when the weather is crap!0 -
Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
Oct -- 280watts -- 78kg -- 3.6 w/kg
Nov -- 300watts -- 78kg -- 3.8 w/kg
Amaferanga
March -- 280watts -- 68kg -- 4.1w/kg
Bhima
Oct -- 278watts -- 58kg -- 4.8 w/kg
Feb -- 286watts -- 62kg -- 4.6 w/kg
Mar -- 292watts -- 62kg -- 4.7 w/kg - 3 weeks of nothing but SST x 14 hours
Bronzie
Dec -- 260watts -- 74kg -- 3.5 w/kg
Jan -- 250watts -- 75kg -- 3.3 w/kg
Disgruntledgoat
Nov -- 332watts -- 76kg -- 4.4 w/kg
Dec -- 338watts -- 74kg -- 4.5 w/kg
Feb -- 346watts -- 74kg -- 4.67 w/kg
Jeff Jones
Oct -- 325watts -- 69kg -- 4.7 w/kg
Feb -- 315watts? -- 70kg -- 4.5 w/kg
Mar -- 334watts -- 69kg -- 4.85 w/kg
JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 w/kg
Feb -- 310watts -- 74kg -- 4.2 w/kg
NapD
Sep -- 220watts -- 96kg -- 2.3 w/kg
Nov -- 277watts -- 89kg -- 3.1 w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
slunker
Feb -- 300watts -- 72kg -- 4.16 w/kg
Mar -- 310watts -- 71kg -- 4.36 w/kg
NickD
Jan -- 235watts -- 73kg -- 3.2 w/kg
Feb -- 255watts -- 73kg -- 3.5 w/kg
hopper1
Feb -- 220watts -- 76kg -- 2.89 w/kg
mididoctors
Feb -- 223Watts -- 83kg -- 2.68 w/kg
First time test for me on the turbo. Was hoping for something a little better, but I have had a very light month this past month due to illness. I did a ride on Wednesday of 49km in 1h42min where I averaged 270 Watts (including crossing the city) so I have a suspicion that 280 Watts is maybe a little low, but until I prove otherwise I'm going to go with 280. I might do another test soon to set my mind at rest.More problems but still living....0 -
How are most people testing this?
Last time i did it i was on the turbo for a full hour. Want to test again but can't really motivate myself for another hour on the turbo at full whack. Is doing 20mins and then multiplaying by 0.95 acceptable?0 -
Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
Oct -- 280watts -- 78kg -- 3.6 w/kg
Nov -- 300watts -- 78kg -- 3.8 w/kg
Amaferanga
March -- 280watts -- 68kg -- 4.1w/kg
Bhima
Oct -- 278watts -- 58kg -- 4.8 w/kg
Feb -- 286watts -- 62kg -- 4.6 w/kg
Mar -- 292watts -- 62kg -- 4.7 w/kg
Bronzie
Dec -- 260watts -- 74kg -- 3.5 w/kg
Jan -- 250watts -- 75kg -- 3.3 w/kg
Disgruntledgoat
Nov -- 332watts -- 76kg -- 4.4 w/kg
Dec -- 338watts -- 74kg -- 4.5 w/kg
Feb -- 346watts -- 74kg -- 4.67 w/kg
Jeff Jones
Oct -- 325watts -- 69kg -- 4.7 w/kg
Feb -- 315watts? -- 70kg -- 4.5 w/kg
Mar -- 334watts -- 69kg -- 4.85 w/kg
JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 w/kg
Feb -- 310watts -- 74kg -- 4.2 w/kg
NapD
Sep -- 220watts -- 96kg -- 2.3 w/kg
Nov -- 277watts -- 89kg -- 3.1 w/kg
Mar --- 280watts--91kg -- 3.1w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
slunker
Feb -- 300watts -- 72kg -- 4.16 w/kg
Mar -- 310watts -- 71kg -- 4.36 w/kg
NickD
Jan -- 235watts -- 73kg -- 3.2 w/kg
Feb -- 255watts -- 73kg -- 3.5 w/kg
hopper1
Feb -- 220watts -- 76kg -- 2.89 w/kg
mididoctors
Feb -- 223Watts -- 83kg -- 2.68 w/kg
YES! Oh, erm, I mean NOOOOOO!
I'm considering giving up cycling. Trained hard this winter, gutted.
I just seem to be floundering.0 -
Rokkala wrote:How are most people testing this?
Last time i did it i was on the turbo for a full hour. Want to test again but can't really motivate myself for another hour on the turbo at full whack. Is doing 20mins and then multiplaying by 0.95 acceptable?
I'm using the protocol in Racing and Training with a Power Meter:
15 min warm-up
5 min blow out
10 min rest
20 min
FTP estimate is then 95% of average 20 min power.More problems but still living....0 -
NapoleonD wrote:Alex_Simmons/RST --- Sep -- 280watts -- 78kg -- 3.6 w/kg
Oct -- 280watts -- 78kg -- 3.6 w/kg
Nov -- 300watts -- 78kg -- 3.8 w/kg
Amaferanga
March -- 280watts -- 68kg -- 4.1w/kg
Bhima
Oct -- 278watts -- 58kg -- 4.8 w/kg
Feb -- 286watts -- 62kg -- 4.6 w/kg
Mar -- 292watts -- 62kg -- 4.7 w/kg
Bronzie
Dec -- 260watts -- 74kg -- 3.5 w/kg
Jan -- 250watts -- 75kg -- 3.3 w/kg
Disgruntledgoat
Nov -- 332watts -- 76kg -- 4.4 w/kg
Dec -- 338watts -- 74kg -- 4.5 w/kg
Feb -- 346watts -- 74kg -- 4.67 w/kg
Jeff Jones
Oct -- 325watts -- 69kg -- 4.7 w/kg
Feb -- 315watts? -- 70kg -- 4.5 w/kg
Mar -- 334watts -- 69kg -- 4.85 w/kg
JibberJim
Nov -- 295watts -- 75kg -- 3.9 w/kg
Dec -- 300watts -- 75kg -- 4.0 w/kg
Feb -- 310watts -- 74kg -- 4.2 w/kg
NapD
Sep -- 220watts -- 96kg -- 2.3 w/kg
Nov -- 277watts -- 89kg -- 3.1 w/kg
Mar --- 280watts--91kg -- 3.1w/kg
Phil S
Oct -- 305watts -- 71kg -- 4.3 w/kg
Rokkala
Nov -- 312watts -- 73kg -- 4.3 w/kg
slunker
Feb -- 300watts -- 72kg -- 4.16 w/kg
Mar -- 310watts -- 71kg -- 4.36 w/kg
NickD
Jan -- 235watts -- 73kg -- 3.2 w/kg
Feb -- 255watts -- 73kg -- 3.5 w/kg
hopper1
Feb -- 220watts -- 76kg -- 2.89 w/kg
mididoctors
Feb -- 223Watts -- 83kg -- 2.68 w/kg
YES! Oh, erm, I mean NOOOOOO!
I'm considering giving up cycling. Trained hard this winter, gutted.
I just seem to be floundering.
Can't you just lose a few (tens of) pounds?
More problems but still living....0 -
Quittings for quitters. I've had the same list of goals since 2007 and i've not achieved any of them! All i'm doing is sticking at it, changing the way I work towards them and ENJOYING trying it.
If you only got into the game for results or numbers, you're not doing it right. Buck up!
(plus you've got to think of the costs you currently have sunk in yourhobby)"In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"
@gietvangent0 -
disgruntledgoat wrote:Quittings for quitters. I've had the same list of goals since 2007 and i've not achieved any of them! All i'm doing is sticking at it, changing the way I work towards them and ENJOYING trying it.
If you only got into the game for results or numbers, you're not doing it right. Buck up!
(plus you've got to think of the costs you currently have sunk in yourhobby)
I started cycling because I wanted to race. I'm just too slow despite working bl00dy hard...
I reckon it's another 12 months at least before I can manage. I was so far off the pace last Sat...0 -
amaferanga wrote:
Can't you just lose a few (tens of) pounds?
Yes. Been trying for two years. Losing fat but the weight won't come down. The power won't go up either though so I'm confused...
Grrr.0 -
Nice one Jeff, just as I thought - a concentrated effort... I'll need to start doing a few longer rides (2-3.5hrs) from this weekend onwards. My rides have perhaps been a bit "sweet-spot/2 x20-centric" Sometimes its about remembering that long endurance rides will raise FTP too.Jeff Jones wrote:
Hi Toks,Toks wrote:Hi Jeff congrats on both the win last week end and your improved FTP. I don't have a powermeter so I'm training on feel (a 3 day block of two 90-120 minute sweet spot rides, then a 2 x 20) day off and then repeat. Can I ask the duration of your sweet spot rides and how you generally feel during them e.g is it a steady start and then slightly tough ending? Thanks in advance, Toks
Sweet spot rides started from about 20 mins total and got up to nearly 2hrs, although 1hr is more typical for me. I'd also do longer rides at hard endurance/low end tempo pace (about 75-80% of max HR).
Yes, sweet spot for me means I have to concentrate on maintaining the effort, but it doesn't hurt that much. Of course, the shorter the session, the harder I'll go.
It's only one aspect of training though.0 -
I'm considering giving up cycling.
Would defo give up Nap. Now about those Zipp wheels..................
Seriously, would you really enjoy it more if your power metre said you were producing 350 tomorrow? If you really want to race, do it, because most of the improvement will come by experience not a good FTP. I've been racing for 30 years with a FTP of 240 if i'm lucky.0 -
inseine wrote:I'm considering giving up cycling.
Would defo give up Nap. Now about those Zipp wheels..................
Seriously, would you really enjoy it more if your power metre said you were producing 350 tomorrow? If you really want to race, do it, because most of the improvement will come by experience not a good FTP. I've been racing for 30 years with a FTP of 240 if i'm lucky.
There's not a lot to be said for morale when you beast yourself all winter then pay 70 quid for a licence, 10 quid entry fee, then travel 3 hours only to spend 5 mins of riding in a bunch then TT on your own for an hour on a cold, tight, windswept circuit...0 -
NapoleonD wrote:inseine wrote:I'm considering giving up cycling.
Would defo give up Nap. Now about those Zipp wheels..................
Seriously, would you really enjoy it more if your power metre said you were producing 350 tomorrow? If you really want to race, do it, because most of the improvement will come by experience not a good FTP. I've been racing for 30 years with a FTP of 240 if i'm lucky.
There's not a lot to be said for morale when you beast yourself all winter then pay 70 quid for a licence, 10 quid entry fee, then travel 3 hours only to spend 5 mins of riding in a bunch then TT on your own for an hour on a cold, tight, windswept circuit...
Try similar results for travelling overnight to pay out for a B&B as well, becuase you just want to race. PLus having no mates who cycle and training on your own cos your clubmates dislike you... Just got to remember why you do it, it's supposed to be fun.
I spent my 21st birthday in a B&B in wrexham cos i was riding 13 miles to a hillclimb the next morning. ANd you konw what i got in that? Squat. And i've long since realised that nobody cares how hard you work or how much you sacrifice except you, if you didn't enjoy it on some level, you'd have quit years ago."In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"
@gietvangent0 -
There's not a lot to be said for morale when you beast yourself all winter then pay 70 quid for a licence, 10 quid entry fee, then travel 3 hours only to spend 5 mins of riding in a bunch then TT on your own for an hour on a cold, tight, windswept circuit...
True, but one good race and you'll feel like it's all worth it!
Believe me I've been ready to chuck it in on many occasions, so I just go do something I know I enjoy, like a randonee or just a club run.0 -
disgruntledgoat wrote:I spent my 21st birthday in a B&B in wrexham cos i was riding 13 miles to a hillclimb the next morning. ANd you konw what i got in that? Squat. And i've long since realised that nobody cares how hard you work or how much you sacrifice except you, if you didn't enjoy it on some level, you'd have quit years ago.
I spent my 21st wandering around a house party in my pants mumbling incoherently.0 -
Keep at it Nap, your not alone.
First race for me was last Sunday (a two up) and to say I'm disappointed is an understatement.
I've worked very hard this winter (ctl above 100) and all for no gains, where it counts, in an actual race. I'd recorded 280 for a hour on the TURBO two weeks before so was expecting a bit similar when outside and fully motivated, but what do I get 262w!!!! ffs my ftp has actually gone down!
I've decided I'm not going to race again until I can consistently get my power up to the 280 level, but I will race again.
If it helps, I note that Cavendish, Armstrong and a few others are not exactly flying at the moment but I presume they'll be ok by July, I hope I can have the same effect.
That's the big big problem with powermeters there's absolutely no hidding. :shock:0 -
NapoleonD wrote:I'm considering giving up cycling.
I thought exactly the same thing about 50 times last year, usually on a Sunday morning with my tail between my legs after another kicking.
DO NOT QUIT
If you do, you will look back in 10 years and think "What if I'd just stuck with it a bit longer.......?".
Your power is not bad - not great, but not bad either - but unless you're 7ft tall, your weight is always going to hold you back. Stating the bleeding obvious I know, but get down below 80kg and you're in the ballpark. Or try track racing where frankly, it makes much less difference.0 -
I'm just really p*ssed off because of all the work I've put in and I'm where I was in Nov. What the hell is that all about?!?
I struggle with time so my CTL is stuck at about 50 all the time so I suppose that doesn't help. I have to do a lot of short, high intensity workouts which frustrates me...
Track cycling is a fail due to the timing of the only races at Manc. I only get two Friday evenings off in 5 and when I have, MrsNapD works... Grrr.
I'll see what tomorrow brings.0 -
Timetrials?
Less weight dependant, a bit more honest (where's the hide smiley?), can do a good ten on limited training time and a lot lot cheaper.0 -
I will be doing TTs but it's bunch racing that gets (got) me excited...0
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NapoleonD wrote:I'm just really p*ssed off because of all the work I've put in and I'm where I was in Nov. What the hell is that all about?!?
I struggle with time so my CTL is stuck at about 50 all the time so I suppose that doesn't help. I have to do a lot of short, high intensity workouts which frustrates me...
Track cycling is a fail due to the timing of the only races at Manc. I only get two Friday evenings off in 5 and when I have, MrsNapD works... Grrr.
I'll see what tomorrow brings.
You don't cycle very far. I wouldn't expect to do well in races if I was cycling those distances on your dailymile either to be honest. Long distance rides have an amazing effect on your heart - perhaps your problem is focussing too much on power numbers over shorter distances.
I had the same problem but am moving beyond it now and already feeling the benefits. I used to be 82kg and rode like a sack of crap because of it as well - from what has been said I don't think anyone doubts you'd do well if you lost weight.
I'd give up if there was no where else to make improvements and still wasn't getting the results wanted but I suspect there are several areas for you to improve and get the form you want.The British Empire never died, it just moved to the Velodrome0 -
fastercyclist wrote:NapoleonD wrote:I'm just really p*ssed off because of all the work I've put in and I'm where I was in Nov. What the hell is that all about?!?
I struggle with time so my CTL is stuck at about 50 all the time so I suppose that doesn't help. I have to do a lot of short, high intensity workouts which frustrates me...
Track cycling is a fail due to the timing of the only races at Manc. I only get two Friday evenings off in 5 and when I have, MrsNapD works... Grrr.
I'll see what tomorrow brings.
You don't cycle very far. I wouldn't expect to do well in races if I was cycling those distances on your dailymile either to be honest. Long distance rides have an amazing effect on your heart - perhaps your problem is focussing too much on power numbers over shorter distances.
I had the same problem but am moving beyond it now and already feeling the benefits. I used to be 82kg and rode like a sack of crap because of it as well - from what has been said I don't think anyone doubts you'd do well if you lost weight.
I would cycle further if I didn't have to stick to the turbo. Some of my hardest workouts only register as about 15 miles an hour whereas on the road it would be more like 22-23. I know long ride distances are good but if you'd read my previous post - I DON'T HAVE TIME!! It's hard to lose weight as a lot of it is upper body muscle that is slowly starting to atrophy. I'm 17% body fat so I still have a bit to lose there and it's happening... Slowly...0 -
How much time do you have, NapD? How many hours a week have you been able to find in the last couple of months?
Ruth0 -
BeaconRuth wrote:How much time do you have, NapD? How many hours a week have you been able to find in the last couple of months?
Ruth
Varies between 4 and 10...
No structure to the time, completely random - the wife and I work opposite shifts most of the time so we can sort childcare. So when she's working, all I can do is go on the trainer when the kids are in bed...
I get the occasional day maybe once every two or three weeks when I can do a longer ride, I have to take leave a lot (I've taken leave to do that TT of yours!)0 -
4 hours isn't much but as long as it's not every week it doesn't sound as though you're all that badly constrained for time. If the average was 6-8 hours then I would have thought that was enough to make progress with your FTP and hang on the back of a 4ths circuit race.NapoleonD wrote:Varies between 4 and 10...
The randomness of the opportunities to train is less important than the predictability. Presumeably you know your shifts in advance, so you know when you're going to have the chance to train? Then it's only (No structure to the time, completely random - the wife and I work opposite shifts most of the time so we can sort childcare. So when she's working, all I can do is go on the trainer when the kids are in bed...
) a question of making sure you're doing the most beneficial training. Have you just been blatting yourself with hard intervals all winter? How much steady tempo work (c. 230W) have you been doing?
And it's going to be good to meet you on 2nd May and shake hands with the great NapD of Bikeradar fame! The one good thing about riding a TT is that you get a result and it is always worth turning up. I had my fair share of being dropped in road races a few years back and it's an utterly demoralising thing. Several times I'd carry on to the finish only to find all the finish officials had gone home, and there are no published results to acknowledge that you soldiered on and completed the course. Road racing is a very tough sport with a very high threshold for participation, there's no doubt about that. But then the day you hang on to the bunch for a whole race is going to be all the more satisfying isn't it?I get the occasional day maybe once every two or three weeks when I can do a longer ride, I have to take leave a lot (I've taken leave to do that TT of yours!)
Ruth0 -
BeaconRuth wrote:
4 hours isn't much but as long as it's not every week it doesn't sound as though you're all that badly constrained for time. If the average was 6-8 hours then I would have thought that was enough to make progress with your FTP and hang on the back of a 4ths circuit race.NapoleonD wrote:Varies between 4 and 10...
The randomness of the opportunities to train is less important than the predictability. Presumeably you know your shifts in advance, so you know when you're going to have the chance to train? Then it's only (No structure to the time, completely random - the wife and I work opposite shifts most of the time so we can sort childcare. So when she's working, all I can do is go on the trainer when the kids are in bed... ) a question of making sure you're doing the most beneficial training. Have you just been blatting yourself with hard intervals all winter? How much steady tempo work (c. 230W) have you been doing?
And it's going to be good to meet you on 2nd May and shake hands with the great NapD of Bikeradar fame! The one good thing about riding a TT is that you get a result and it is always worth turning up. I had my fair share of being dropped in road races a few years back and it's an utterly demoralising thing. Several times I'd carry on to the finish only to find all the finish officials had gone home, and there are no published results to acknowledge that you soldiered on and completed the course. Road racing is a very tough sport with a very high threshold for participation, there's no doubt about that. But then the day you hang on to the bunch for a whole race is going to be all the more satisfying isn't it?I get the occasional day maybe once every two or three weeks when I can do a longer ride, I have to take leave a lot (I've taken leave to do that TT of yours!)
Ruth
I have been pretty much just doing high intensity stuff on the trainer with the odd time I get to manage a 2 hour ride here and there. It's my wife's shifts, not mine that's the problem, I can't plan week to week
[free coaching blag paragraph] Would I be better doing more longer rides at tempo then? What sort of length of time at that intensity? [/free coaching blag paragraph]
Looking forward to the TT!
Cheers for the encouragement everyone btw!0 -
Nap - I'll say this publicly so everyone knows - as I know you reasonably well.
First off - I was there at your first race with you. I saw what you did. I understand your disappointment - but you're a fool if you expect to perform as well as some of those guys straight off the bat.
You did WELL in that race. You could do better, but it wasn't a failure in any sense. You need to maybe learn some tactics, etc - but you'll be fine over time. It doesn't happen immediately.
Next - you've lost weight - yes. But if you want to lose more, you have to buckle down. No more boozy nights, pizza, curries, etc, etc. Smarter and lighter eating my friend. It sucks - but if it's what you want...
You've helped keep me going when I wanted to quit. So don't let ONE bad race get you down.
You're a good man Charlie Brown.
Stick with it. The season is long. Improvements take time. Just imagine where yo'd be if you DIDN'T train all winter.
Nuff said.0 -
NapoleonD wrote:BeaconRuth wrote:
4 hours isn't much but as long as it's not every week it doesn't sound as though you're all that badly constrained for time. If the average was 6-8 hours then I would have thought that was enough to make progress with your FTP and hang on the back of a 4ths circuit race.NapoleonD wrote:Varies between 4 and 10...
The randomness of the opportunities to train is less important than the predictability. Presumeably you know your shifts in advance, so you know when you're going to have the chance to train? Then it's only (No structure to the time, completely random - the wife and I work opposite shifts most of the time so we can sort childcare. So when she's working, all I can do is go on the trainer when the kids are in bed... ) a question of making sure you're doing the most beneficial training. Have you just been blatting yourself with hard intervals all winter? How much steady tempo work (c. 230W) have you been doing?
And it's going to be good to meet you on 2nd May and shake hands with the great NapD of Bikeradar fame! The one good thing about riding a TT is that you get a result and it is always worth turning up. I had my fair share of being dropped in road races a few years back and it's an utterly demoralising thing. Several times I'd carry on to the finish only to find all the finish officials had gone home, and there are no published results to acknowledge that you soldiered on and completed the course. Road racing is a very tough sport with a very high threshold for participation, there's no doubt about that. But then the day you hang on to the bunch for a whole race is going to be all the more satisfying isn't it?I get the occasional day maybe once every two or three weeks when I can do a longer ride, I have to take leave a lot (I've taken leave to do that TT of yours!)
Ruth
I have been pretty much just doing high intensity stuff on the trainer with the odd time I get to manage a 2 hour ride here and there. It's my wife's shifts, not mine that's the problem, I can't plan week to week
[free coaching blag paragraph] Would I be better doing more longer rides at tempo then? What sort of length of time at that intensity? [/free coaching blag paragraph]
Looking forward to the TT!
Cheers for the encouragement everyone btw!
I'm sorry but you were saying earlier about making sacrifices but really, if you wanted it that bad, surely the wife has to go.
It's quite funny the internet trial you're now having to go through. I went through the same earlier in the week with my two training mates. It didn't go so well though, like 'goat I'll be training on my own tomorrow. 0 -
Well, I don't know quite what you mean by "high intensity stuff" but the first issue to address as a road racer is to ensure that your basic cruising speed is high enough for you to stay with the bunch. (Yeah, I know at Shrewsbury there's a lot of acceleration out of corners, but without good basic aerobic fitness you'll be out the back before you know it.) Developing your basic aerobic energy metabolism can come from good-quality tempo work which is fine done on the turbo if you can take the boredom. In your shoes I'd be spending a good proportion of my winter turbo sessions doing solid 60mins-90mins sessions in the range 220-250W. Absolutely crucial for you, I'd say.NapoleonD wrote:I have been pretty much just doing high intensity stuff on the trainer with the odd time I get to manage a 2 hour ride here and there. It's my wife's shifts, not mine that's the problem, I can't plan week to week
[free coaching blag paragraph] Would I be better doing more longer rides at tempo then? What sort of length of time at that intensity? [/free coaching blag paragraph]
However, it sounds like Pokerface knows more about you than we do:
You're gonna have to take diet a bit more seriously if Pokerface isn't telling porkies. You're trying to turn your body into a Formula One car but you're going and putting the most awful, rubbishy fuel in it!Pokerface wrote:But if you want to lose more, you have to buckle down. No more boozy nights, pizza, curries, etc, etc.
Ruth0
