Coaching - Now I have no excuse!
Comments
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Yes, there's the McDonalds quarter-pounder with cheese, don't forget.NapoleonD wrote:Colin, I'm not going to go in to detail seeing as I paid a nutritionist but that's a very broad summary...
There's a lot more to it than that.
Ruth0 -
Heh heh, that was my special treat
You'll barely recognise me at the LMTT!0 -
(I'm going in disguise...)0
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Well, did the Hill Climbs, 1st in fancy dress, 2nd was just a shocker!! Very unfit...
Decided to focus on something, the TLI National TT Championships on 25th Sept as they are local to me this year. I will undoubtedly come last but I like to focus on something.
To kick start my training after 6 weeks off I had a hard weekend doing 4hrs on the MTB sat then the Geoff Thomas Sportive on Sun.
Rested Mon, Tuesday was my firearms physical, rested Wed as I was absolutely KNACKERED then today was my 2 x 10 min test.
Had a bit of revelation on Sunday regarding pedalling, I've always been a real masher and, well, I realised what I was doing and my hill climbing suddenly improved.
Was wondering if it would translate to the TT bike today during the 2 x 10 mins and, well, it did!!
Just done my best ever 2 x 10 min test on the turbo (1st was the same as my previous best but 2nd 10 was 14 watts higher than previous second one). This despite all the time off. Started back on Barry's food plan properly and am already feeling the benefit after only 4 days. The guy really is a genius!
Looking forward to seeing what Adrian has in store...
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Hmmm, did a 20 min threshold test today and it was agony from the off, my legs still sore from last week's efforts...
Very low and what's worse, I weighed myself!
283w and 92, yes, 92kg!! I'm hoping the scales were having a brain fart. I've been back on the nutrition plan for a week now so it will come off but I was shocked that it's back up that high..0 -
Don't sweat it. I've had a week off (due to injury) and have gained 10 pounds. Of course, there has been lots and lots of celebratory eating after the World's - but the weight can come on rather quickly.
I'm off to race today after not having ridden all week. Not expecting much but have to go. We'll see how bad it really is....0 -
Is your nutrition plan something you should come off? Surely if it's a lifestyle change then the aim is to stay on it?NapoleonD wrote:I've been back on the nutrition plan for a week now..............
Ruth0 -
Have we had a proper report on how the World Championships went, Pokerface? How was it? I saw the result but wondered what the experience was like. Did you have your injury while out there?Pokerface wrote:Don't sweat it. I've had a week off (due to injury) and have gained 10 pounds. Of course, there has been lots and lots of celebratory eating after the World's - but the weight can come on rather quickly.
Ruth0 -
BeaconRuth wrote:
Is your nutrition plan something you should come off? Surely if it's a lifestyle change then the aim is to stay on it?NapoleonD wrote:I've been back on the nutrition plan for a week now..............
Ruth
Very difficult on an all inclusive holiday with a very unsupportive partner!
I'll be sorted soon, easier when the kids are back at school...0 -
But you've been back from your hols for more than a week. I remember the graphic descriptions of your post-holiday bowel movements all too well and that was a lot more than a week ago....................NapoleonD wrote:Very difficult on an all inclusive holiday with a very unsupportive partner!
Ruth
ps. I'm only having a go because I feel guilty about eating a small sausage roll today.
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BeaconRuth wrote:
Have we had a proper report on how the World Championships went, Pokerface? How was it? I saw the result but wondered what the experience was like. Did you have your injury while out there?Pokerface wrote:Don't sweat it. I've had a week off (due to injury) and have gained 10 pounds. Of course, there has been lots and lots of celebratory eating after the World's - but the weight can come on rather quickly.
Ruth
Yes - I had my injury while out there but basically ignored it.
The course was the toughest ever for a (paracycling) Worlds - a 11.5km circuit featuring two climbs - one about a mile long and @ 10%.
The TT was two laps of the course and my road race was 5 laps.
Came 12th in the TT and 18th in the RR. Suffered like never before on the climbs - simply too heavy a rider for a course like that.
Now looking to next year when the race will be held on a flat course in Denmark - much more my style!
But - good experience and great crowds there to support everyone. Glad I went and learned a lot. Definitely going to work on losing some weight over the winter and come back much stronger next year. I WILL be on the podium next year at this time!0 -
Sounds like a great deal of climbing on a very short lap. Well done all the same. How many were in the Irish team?Pokerface wrote:Yes - I had my injury while out there but basically ignored it.
The course was the toughest ever for a (paracycling) Worlds - a 11.5km circuit featuring two climbs - one about a mile long and @ 10%.
The TT was two laps of the course and my road race was 5 laps.
Came 12th in the TT and 18th in the RR. Suffered like never before on the climbs - simply too heavy a rider for a course like that.
Now looking to next year when the race will be held on a flat course in Denmark - much more my style!
But - good experience and great crowds there to support everyone. Glad I went and learned a lot. Definitely going to work on losing some weight over the winter and come back much stronger next year. I WILL be on the podium next year at this time!
Ruth0 -
BeaconRuth wrote:
Sounds like a great deal of climbing on a very short lap. Well done all the same. How many were in the Irish team?Pokerface wrote:Yes - I had my injury while out there but basically ignored it.
The course was the toughest ever for a (paracycling) Worlds - a 11.5km circuit featuring two climbs - one about a mile long and @ 10%.
The TT was two laps of the course and my road race was 5 laps.
Came 12th in the TT and 18th in the RR. Suffered like never before on the climbs - simply too heavy a rider for a course like that.
Now looking to next year when the race will be held on a flat course in Denmark - much more my style!
But - good experience and great crowds there to support everyone. Glad I went and learned a lot. Definitely going to work on losing some weight over the winter and come back much stronger next year. I WILL be on the podium next year at this time!
Ruth
I thought you were Canadian :?0 -
doyler78 wrote:BeaconRuth wrote:
Sounds like a great deal of climbing on a very short lap. Well done all the same. How many were in the Irish team?Pokerface wrote:Yes - I had my injury while out there but basically ignored it.
The course was the toughest ever for a (paracycling) Worlds - a 11.5km circuit featuring two climbs - one about a mile long and @ 10%.
The TT was two laps of the course and my road race was 5 laps.
Came 12th in the TT and 18th in the RR. Suffered like never before on the climbs - simply too heavy a rider for a course like that.
Now looking to next year when the race will be held on a flat course in Denmark - much more my style!
But - good experience and great crowds there to support everyone. Glad I went and learned a lot. Definitely going to work on losing some weight over the winter and come back much stronger next year. I WILL be on the podium next year at this time!
Ruth
I thought you were Canadian :?
Grew up in Canada, but have English and Irish parents. Current passport is Irish - so I ride for the Irish team (as it's closer than Canada!).
There were a total of 11 of us on the Irish team - 3 tandems, 3 solo bikes and 2 handcycles. One of the handcyclists is now the World Champion in the road race. Twas very exciting for the sqaud.
And yes - a HUGE amount of climbing for a TT. To put it into perspective - about 50MPH on the downhill portions and 6MPH on the uphill. Yes - SIX MPH! (For close to 4 minutes).
In training was putting out between 350 and 400 watts for the climb.0 -
Ah right. You could be Dan Martin then
Congrats on making the team and keep up the good work 0 -
Good work Colin, glad it all went well for you. 0
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Colin's going to be in rainbow stripes next year...
Ruth, bit of a post holiday hangover with weddings and other celebrations going on...
I promise to be good from now on.0 -
Holy Christ. Now the pain has settled in! Took a nap after my race (second place today) and awoke to find myself stiff as a board (my legs you pervs!). The time off really hurts the recovery procress.
Have a week to get get race-fit again...0 -
Pokerface wrote:Holy Christ. Now the pain has settled in! Took a nap after my race (second place today) and awoke to find myself stiff as a board (my legs you pervs!). The time off really hurts the recovery procress.
Have a week to get get race-fit again...
Good effort on the 2nd place mate!
Get yerself a massage (your legs you perv), you deserve one...0 -
Right, after a couple of months of just doing whatever I felt like doing riding wise, my training starts again next week.
I'm actually looking forward to it...
Power profile test a week monday, lets see how much fitness I've lost... 0 -
hope you get back to posting your progress and what you are up to, this thread had become a "must follow" and hope it doesn't disappear
did you decide to do any MTB or CycloX races ?
what are your plans for a base period, I assume you are not a follower of LSD so is it a mix of L2/L3 with some sweet spots or threshold every week ?
oh....and are you still managing any weight loss.....0 -
swaman wrote:hope you get back to posting your progress and what you are up to, this thread had become a "must follow" and hope it doesn't disappear
did you decide to do any MTB or CycloX races ?
what are your plans for a base period, I assume you are not a follower of LSD so is it a mix of L2/L3 with some sweet spots or threshold every week ?
oh....and are you still managing any weight loss.....
May look at CX next winter. Umming and Aaahing about MTB racing.
Had a couple of months off, training starts again Monday and then I'll be able to shed light on what training I'll be doing (next week is all baseline testing...)
Weight has been unmanaged for last month but haven't put much on. Detox day today and rigidly sticking to the plan from then on. Main issue has been with booze. I love a social drink, and I'm very social.0 -
After a few months of relative inactivity - I'm also back at it hard again. On a detox diet myself and have dropped almost 15 pounds in the past few weeks (from my off-season peak weight gain).
Gym work plus lots of miles to get base fitness back.
Full lab testing in 2 weeks and then meeting with all the coaches to put together the winter training plan. Next World's (on the track) for me is in March so will be focussing on getting ready for that.
First while back on the bike after not riding was brutal, but the fitness does come back quickly. Going to hit my lowest weight ever this year. 11 international races in 8 different countries on the book next year!0 -
Power profile test done...
http://www.trainingpeaks.com/sw/NEPYWW7YL5MHUYU5CKMOSAG2UA
(for those unfamiliar with TP, if you click on the graph bit on the top right, then to the left of that the 'full screen' rather than the split and then click on graph to the left, it shows the bests...)
Test done on empty due to time (no point eating brekkie within 2-3hrs of training and it had to be completed before 1230, got in from work at 0130 this am)...
5 min was there or thereabouts same as my prev best ever,
1st 1 min was about 60 watts better than my prev best!
2nd 1 min was when my legs died, lost 70w
By the time the sprints came I was shaking like a sh1tting dog, had nowt at all, max was ok, 1124, but faded quickly!
Weight 90kg
Overall I think it's a great starting place as I'm there or thereabouts where I was at the end of last season
10 min test on Weds...0 -
NapoleonD wrote:Test done on empty due to time (no point eating brekkie within 2-3hrs of training...
Thanks for sharing, but have to say I disagree with that, optimal timing is 2-4 hours pre "event". Unless I misunderstand and you just wanted more time in bed?
"And the Lord said unto Cain, 'where is Abel thy brother?' And he said, 'I know not: I dropped him on the climb up to the motorway bridge'."
- eccolafilosofiadelpedale0 -
Exactly, I got up one hour before I had to start, needed sleep! So no point eating as it would just be in my stomach doing nowt. I think you are actually agreeing with me. Maybe I didn't put my point across clearly! I try and eat 3 hrs before my 'event'... Withing that, certainly within 2 hrs, I struggle.0
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Yeah I am I guess! I would have done the same wrt to sleep, but I think it's better to have something in there - I've been reading "Racing Weight" by Matt Fitzgerald recently, he suggest in that scenario to have something easily digestible like a banana or bottle of sports drink.
Out of interest, have you tested your FTO recently? If so, how's it compare to best test last season? Reason I ask is that I did my first power based FTP test on Saturday, interested in how it can vary in/out of season..."And the Lord said unto Cain, 'where is Abel thy brother?' And he said, 'I know not: I dropped him on the climb up to the motorway bridge'."
- eccolafilosofiadelpedale0 -
I have a nutrition plan from a top/well proven sports nutritionist so I do as he says!
I had a gel 30mins into warm up which worked for me. Looking at the profile the sprint didn't fade too badly actually! If you have anything high GI before the start you get an insulin spike, putting the body in storage mode. Last thing you want when you are about to embark on dishing out the QuadPower(tm) If you have it whilst on the move or right at the start then it is available IIRC (as I said though, I just do as he says!)
FTP test is on Sat.0 -
Mine dropped from 270W to 235W followingmclarent wrote:Reason I ask is that I did my first power based FTP test on Saturday, interested in how it can vary in/out of season...
a) 10 weeks with little or no training after breaking my collarbone in May
b) donating blood in late August
Currently at 250W and rising0 -
Shee-it. I've taken it easy during October and was completely off the bike last week due to lurgy. Decided to start 2011 training today with an easy session, but wondering now if I should do the Coggan & Allen 5 min/20 min test just to see where I'm at.
I may do a few days of recovery -> endurance pace with a wee bit of tempo thrown in, then test towards the end of the week.
Was probably at 310-320 W FTP at the peak of summer (based on a 90 min effort normalised at about 290 W) so will be interested to see how far it has fallen. I'm guessing ~280 W for FTP. CTL currently around 25 (though to be honest I never really trained that consistently this year such that my max CTL was about 51).Le Blaireau (1)0
