Coaching - Now I have no excuse!
Comments
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Hi Nap
Been following this thread with interest, really impressed, well done!
I have recently started doing some TT's and train using a HR monitor.
Out of interest what % of your max hr would you ride a 10 at? i've only done a couple nd i'm riding at about 90% of max, do i need to be riding harder?0 -
alp777 wrote:Hi Nap
Been following this thread with interest, really impressed, well done!
I have recently started doing some TT's and train using a HR monitor.
Out of interest what % of your max hr would you ride a 10 at? i've only done a couple nd i'm riding at about 90% of max, do i need to be riding harder?
My max is 193.
The max I've been getting on my TTs is mid 180s, ave about 178.
So 90-95% for me, but everyone is different.
The thing to note though is that HR increases steadily throughout an interval, it's really well illustrated during my 10 min sweet spot intervals last night. Shows that you need to be careful during hard intervals just going off HR. Power was steady but look what happens to HR
Yellow line = watts
Red line = HR
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Wow! Great response!
Cheers Nap0 -
Finally hit the 300w average for 20 mins... Although I think the peak 20 mins would have been higher had I pressed record at the start of the 10 mile TT...0
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NapoleonD wrote:Finally hit the 300w average for 20 mins... Although I think the peak 20 mins would have been higher had I pressed record at the start of the 10 mile TT...
Well done!
That's the magic number I always target. On the turbo I can do it reasonably repeatably as a standalone 20min or the first set of a 2x20, but I've not yet done the 2nd set at that wattage (or been able to race TTs on the road at that power more than once). One day.... :roll:--
"Because the cycling is pain. The cycling is soul crushing pain."0 -
7 weeks ago it was 267... So can't sniff at that improvement!0
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How often are you doing 2x20s NapD and at what % of FTP? Those improvements sound excellent.0
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Never!
Not done a 2x20 yet!
Super secret coaching intervals
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Perhaps I mis-interpreted all your talk of 20 minute intervals then. Any idea of how long per week you're spending around FTP levels (in terms of intervals)?0
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Bhima wrote:Perhaps I mis-interpreted all your talk of 20 minute intervals then. Any idea of how long per week you're spending around FTP levels (in terms of intervals)?
That was 20 mins from a 10 mile TT the entire ride (24.18 last night) wil have been over 300watts average as I actually went out too hard. Gutted I didn't press start until over 4 mins in on the Garmin...
As for my training, it's a secret, only my coach and I know!
Heh heh, depends on what I can fit in training wise... But very rarely do FTP level intervals. In fact, haven't done any yet.0 -
Got my powertap on order......................watch this space
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Nailed everything today!
Nutrition and warm up was bob on...
Another club 10 PB, this time by 36 seconds
322 Watts ave 23.36mins
20 mins 326
10 mins 347
5 mins 366
2 mins 403
Max 1279
Chuffed to bits!
HUGE gains in power. Lost more weight too 0 -
Well done, Alex... Coaching and nutrition is obviously working well... Start with a budget, finish with a mortgage!0
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Nice one NapD - great progress and a good story too. Keep up the good work.My cycling blog: http://girodilento.com/0
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a_n_t wrote:Got my powertap on order......................watch this space
Picking it up from the shop tomorrow! 0 -
That really is a remarkable improvement - 322W for a 10 - I dream of doing that
I'm stuck in a not-quite 300W state which is where I've been for the last couple of years. No amount of training (incuding coaching) appears to be able to change that, so I appear to have reached my practical limits
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"Because the cycling is pain. The cycling is soul crushing pain."0 -
nmcgann wrote:That really is a remarkable improvement - 322W for a 10 - I dream of doing that
I'm stuck in a not-quite 300W state which is where I've been for the last couple of years. No amount of training (incuding coaching) appears to be able to change that, so I appear to have reached my practical limits
Speak to Barry at www.optimumnutrition4sport.com
He's worked wonders for me and the change in diet has been as much a part of my improvement as coaching. Particularly in the micronutrient dept. It's cutting edge stuff (he's a consultant for Sky/BC and the Irish Olympic team)
Well worth the 85 quid!!0 -
NapoleonD wrote:Nailed everything today!
Another club 10 PB, this time by 36 seconds
Chuffed to bits!
As you should be. Let's see what we can get in the Express to immortalise this moment 8) .0 -
Have you tried anymore road races?0
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NapoleonD wrote:nmcgann wrote:That really is a remarkable improvement - 322W for a 10 - I dream of doing that
I'm stuck in a not-quite 300W state which is where I've been for the last couple of years. No amount of training (incuding coaching) appears to be able to change that, so I appear to have reached my practical limits
Speak to Barry at www.optimumnutrition4sport.com
He's worked wonders for me and the change in diet has been as much a part of my improvement as coaching. Particularly in the micronutrient dept. It's cutting edge stuff (he's a consultant for Sky/BC and the Irish Olympic team)
Well worth the 85 quid!!
I had a word with my coaches and they had never heard of Barry.
I think it's more accurate to say he has worked with a few athletes that have competed for Ireland in the Olympics. But none in cycling?
Not knocking his skills (and he's obviously doing wonders for you), but the implication that he somehow works with the Irish Olympic Team in any official capacity is false as far as I can tell.0 -
FWIW I have had a coach now for 4 weeks. I have also stopped taking all prescribed medication for cholesterol / blood lipids (with GPs consent) and have seen a massive difference, the 56 i did 2 weeks ago wasn't a one off. Since then I have managed a PB on consecutive weeks on our club 10 course, and this evening managed 4th/20+ riders in our club 25 champs on a windy evening. What I have discovered is, as I have posted somewhere else is turbo intervals, and not necessarily banging out 2 x20. I have been doing 5x5 at L4 in the aero position and that has made a big difference. Losing 5kgs or so in 2 months has helped too of course, but this is all with the help of the dietary advice and motivation of a coach.0
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SteveR_100Milers wrote:FWIW I have had a coach now for 4 weeks. I have also stopped taking all prescribed medication for cholesterol / blood lipids (with GPs consent) and have seen a massive difference, the 56 i did 2 weeks ago wasn't a one off. Since then I have managed a PB on consecutive weeks on our club 10 course, and this evening managed 4th/20+ riders in our club 25 champs on a windy evening. What I have discovered is, as I have posted somewhere else is turbo intervals, and not necessarily banging out 2 x20. I have been doing 5x5 at L4 in the aero position and that has made a big difference. Losing 5kgs or so in 2 months has helped too of course, but this is all with the help of the dietary advice and motivation of a coach.
I recently started using a coach, too, and have been very happy with my improvements so far.
Just started with the nutritionist, so hopefully will see even more improvements after the next 4weeks.
5kgs weight loss would be a great bonus, too... Start with a budget, finish with a mortgage!0 -
Hi Folks
A few people have been telling me that my name has been popping up on this forum a bit. I don't intend on posting often but if you want to find out about me or what I do then please feel free to contact me directly by email of phone.
The problem with forums is that things can get lost in translation. I don't advertise myself that much as actions speak lounder than words. Second guessing can lead to false claims so please, let it come from the horses mouth so to speak !
"let food be thy medicine and medicine be thy food"
Barry
www.optimumnutrition4sport.com0 -
Well,
Another PB tonight, it was really hard with a bugger of a wind too. PT died (suspected the batteries were going earlier this week and haven't had chance to get replacements...) but power was looking excellent.
23.21, that's almost 3 mins off my time this year now. I felt really strong, some people were almost a minute off their best today, reckon I could have done a long 22 if conditions were better.
Gutted now though, just as I'm hitting form I go on holiday! Still, looking forward to it. Two weeks of all inclusive living isn't going to do much for my training! :shock:0 -
Nap,is this specific training for TT's, how do you feel youre doing on longer rides, can you feel any improvement?The dissenter is every human being at those moments of his life when he resigns
momentarily from the herd and thinks for himself.0 -
Cleat Eastwood wrote:Nap,is this specific training for TT's, how do you feel youre doing on longer rides, can you feel any improvement?
Longer ride? What's that then?
Don't have no time for longer rides!
I can feel maffis improvements across all aspects of my riding from both the training and the weight loss...0 -
NapoleonD wrote:Well,
Another PB tonight, it was really hard with a bugger of a wind too. PT died (suspected the batteries were going earlier this week and haven't had chance to get replacements...) but power was looking excellent.
23.21, that's almost 3 mins off my time this year now. I felt really strong, some people were almost a minute off their best today, reckon I could have done a long 22 if conditions were better.
Gutted now though, just as I'm hitting form I go on holiday! Still, looking forward to it. Two weeks of all inclusive living isn't going to do much for my training! :shock:
I have had a 2 week sabbatical because of a chest infection, just as I was hitting form; at least you can have fun whilst your speed is slipping away from you..!!! If that doesn't make you have a feeling of angst every time you go to the bar / restaurant for 4th helpings then I don't know what will! It's how I get anyway when on holiday, the answer is next year a holiday on the bike in the alps. 0 -
Good improvements Nap.
With regards to the training, any training should help you ride strong over any distance within reason. If you train in a structured way you will improve. Obviously Nap might not be able to do a mega fast 100, but I still bet he could complete 100 miles without too many difficulties.
I haven't done any TT specific workouts in the last 2 months, yet my TT times are getting better. Got to start on the turbo again next week though, that will be fun LOL0 -
Cheers Steve.
Any more big races for you coming up after your fab record the other day!0 -
NapoleonD wrote:Cheers Steve.
Any more big races for you coming up after your fab record the other day!
National 100 at the weekend, off 26 mins in front of Hutch, just got to keep him at bay, and bingo, on for another club record. That does depend on what my club mate does as well though, but hopefully as he is off before me, he will beat it, then I will beat his effort.
Going to try for a sub 3:50, it isn't going to be pleasent. :shock:0
