Category Archives: Goals

Build it Up

Lots of things have been happening in the background to prepare fort 2018… now I’m happy to say that training is now one of those things!

I finally renovated the shed to make it somewhat more comfortable during the winter months. Insulation, plaster and paint make it a lot more welcoming. I also decided to go down a road that I had previously stated that I never would – I bought a Monark 827. There is a valid reason for this… I had previously stated that I was not able to train the higher powers on the rollers. This meant that for the entire duration of winter training I was never training the types of power surges that can make or break a race. I had planned on buying an Elite Muin or the Tacx NEO. One day while looking for a used Neo I stumbled accross a stripped Monark 827 for an unbeatable price. Switching the Power2Max made it fulfil every requirement I had from the other smart trainers – I had no interest in the Ergo mode. Accuracy, stability and reliability were my requirements which the Monark fulfilled at less than 20% of the cost of the Neo.

All that being done, now it was time to do some consistent training. I’ve started out with a block of high Sweet Spot efforts: ?x9’/1, 2 x 20′ and 1 x 30′. The plan is to stick with these until I stop seeing gains, then gradually add some Vo2 Max intervals. 4×4′ primarily, then 1×5′ max efforts and the special 30′ (2′ @ 120% FTP, 1′ RI, 27′ High SS). Mix in a few max 20’s and I’ll be good to go come April.

The most immediate goal for the moment is to make myself tired before christmas and get myself into a state where I need part of the 1 week break that the skiing holiday will impose on me. Then pick it up hard once I return. Probably in the form of a 30 day challenge… lets see.

 

Outside on the Racer

I’ve been on the racer five times so far this year
Thursday: Fast spin with the club.
Sunday: Solo – North of Stockholm. 77km. 31,6km/h av.
Tuesday: Pre-Breakfast.  46km. 30,5km/h
Saturday: Solo . North of Stockholm. 77km. 32,6km/h
Monday: Solo. Färingsö. 78km. 32,1km/h

Because of the weather, I’ve also been inside a couple of times too.

But what I’m worried about is my inability to put out the same power on the road as I am in the rollers. On the rollers I can put out 297w for 20 minutes. On the road, so far at least, I get pain when I approach FTP. Yesterday I did an hour at an average of 220W (NP 231W) and it was by no means easy. I was pretty tired afterwards and found it difficult to hold an average of 200w on the way home.

Not time to panic but time to address the problem at least.

I will keep the long rides going but also need to build up ‘outside tolerance’ for FTP and above powers. Start by finding an 8 minute stretch of road close to home and doing hard repeats at FTP and above.

I also need to start addressing my sprint. I’m currently 300w off my best last year.

Gains

A few ups and downs during the off season, bit It’s clear from above that all metrics are showing an upward trend.
Last week’s FTP test put me at an FTP of 281w – that’s up from last year’s all time best of 263w. Training has not felt very good for a few weeks and I didn’t expect to get such an improvement… now that I have that , I see a new possibility for a goal… A pure numbers goal but nonetheless a target: 5w/kg for a 20 minute test.
There’ll be two parts to hitting that goal. Firstly, I’m going to have to drop a kg and get to 62kg. Then I need to do a 20 minute effort of 306w. Well within the realms of possibility.

Reality Check

Training has not been great since I finished my 30 day challenge. A decline in consistency, form and, now confirmed last night, power.

The past 8 days went particularly bad with travel and partying causing missed workouts.
Last night was my last day to do my February FTP test. I was absolutely dreading it and after about seven or eight minutes the dread turned out be  be well warranted.

Looking at the graph, what stands out is the constant decline in power and the small valley after about 12 minutes – that small valley was me quitting… before I un-quit!

Taking the positives away, we have the following:

  1. Not training causes FTP to drop… so training works. Duh!
  2. Power drop was not at all low – only 5w off my PB
  3. I left my soul on that trainer last night – not sure if I ever pushed that hard in a test before.
  4. There is over 6 weeks until the first race of the season; I can improve on my form a lot.

I need a plan to take me up to race season.

Holding a TSB of -10 to -20 is the simplest action point.
Then time at FTP is going to have to be a requirement.
Thirdly, Vo2 max sessions… especially the linger ones. Get them done.
Fill it all in with Sweet Spot training.

Sounds simple.

The Real Start

My earlier post stated that ‘2017 starts here’ but today was really the start: the first FTP test of the 2016/2017 season.
ftp_nov_2016

Work: 295kJ
Average Power: 255watts
Average Heart Rate: 167bpm
Average Cadence: 89rpm
Which Gives an FTP of 243 Watts

The questions that arise:

  1. Was this a solid effort?
  2. How much can I improve in 5 months – is 50 Watts possible?

The answer to question is most likely yes.
The answer to question two remains to be seen.

I will make my goal for 2017: Achieve and FTP of 293 Watts.
If I can do that at a race weight of 61kg, that will give me an FTP of 4.8W/kg

Last year I did very little training at FTP – my winter week consisted of:

  • One SS 9:00/1:00 ride.
  • One Vo2 Max ride (3 x 13 x 0:30 … )
  • One easy outdoor ride.

This year I will play with the following workouts:

## New for 2017 ##

Jimmy Sixes 4 x [ 6 x (0:40 @ 279.45 and 0:20 @ 194.4W)] on 4 min RI
40 second intervals at 115% FTP/ 20 seconds @ 80% FTP

Martin 20s 2 x [ 20 x (0:40 @ 279.45 and 0:20 @ 170.1W)] on 5 min RI
40 second intervals at 115% FTP/ 20 seconds @ 70% FTP

Martin 20s (Easy on RI) 2 x [ 20 x (0:40 @ 303.75 and 0:20 @ 97.2W)] on 5 min RI
40 second intervals at 155% FTP/ 20 seconds @ 50% FTP

## Vo2 Max ##

VO2 – Stage 1 3 x [13 x (0:30 @ 315.9W, 0:15 @ 121.5W)] on 3:00 RI
30 second intervals at 130% FTP(4.86W/kg)

VO2 – Stage 2 15 x (0:30 @ 486W, 2:00 @ 121.5W) on 5:00 RI
30 second intervals at 200% FTP(7.48W/kg)

VO2 – Stage 3 3 x [5 x (0:30 @ 486W, 0:30 @ 121.5W)] on 5:00 RI
30 second intervals at 200% FTP(7.48W/kg)

## FTP ##

FTP – Stage 1 4 x 10:00 @ 243 -> 267.3W on 4 min RI
10 minute intervals at 100->110% FTP(3.74 -> 4.11W/kg)

FTP – Recovery Day 4 x 10:00 @ 230.85 -> 255.15W on 4 min RI
10 minute intervals at 95->105% FTP(3.55 -> 3.93W/kg)

FTP – Medium Day 2 x 20:00 @ 230.85 on 10:00 RI
20 minute intervals at 95% FTP(3.55W/kg)

FTP (very difficult) 2 x 20:00 @ 243 -> 267.3 on 10:00 RI
20 minute intervals at 100->110% FTP(3.74 -> 4.11W/kg)

Basic week will be:

1 From FTP section or SS 9:00/1:00 session
1 from Vo2 section
1 from New section

Keep with the weight training.
Add in one run per week.
Measure in 5 weeks time.
Repeat or adjust.

Season Coming to a Close

The season is coming to an end and my motivation is still pretty good. This is because my form dropped significantly during July so I’m happily (and stupidly?) chasing form.

There is a chance to race four times:
2016-09-06     Terrible tuesdays teamtimetrial 2016 (Ekerö)
2016-09-10     Velothon GP (Stockholm City)
2016-09-17     Sista Chansen GP (Rämnas)
2016-09-18     Anundsloppet(Västerås) or Club Champs (Stockholm South)

Terrible tuesdays teamtimetrial 2016 (Ekerö)
This is an hour of pain. 4 man TTT.

Velothon GP (Stockholm City)
GP in town – need I say more. Not a race that displays my strengths. Maybe I should do it for that reason alone.

Sista Chansen GP (Rämnas)
Probably a less intense GP than Velothon. Day before Anundsloppet/Club Champs. It’ll be one or the other here.

Anundsloppet(Västerås) or Club Champs (Stockholm South)
This decision will depend on who is doing it.

In other news, I’ve been invited to race with Hofvet Race Team.
Two consequences of this.

1/ I’m delighted to be invited. Can’t wait to get racing with a team and team tactics.

2/ When I started cycling two years ago my goal was as simple as “Do it for two years and see what happens”. That two years is up at the end of this season and ‘what happens’ was that I get invited to Hofvet Race Team.

Now I need a new plan. A new goal. Hopefully the team will guide me in this regard.
Looking forward to it.

No Updates Means…

It being my first update in quite some time means more than no writing:

PM_Oh

Yep, no training either. I did a race on Tuesday with my limited fitness. That probably would have been ok had it been a ‘normal’ race. Unfortunately for me it was far from normal. Skeppsholmen GP: an 800m course with two sharp turns and sprints every lap. 600+ W -> 0w x 2 per lap. It was extraordinarily difficult and then…

Ouch

Cycled home in a little pain and took the next day off. Did weights yesterday and found it surprisingly ok with the exception of squats – the right glute hurt a lot and today I feel a slight strain in my left knee, most likely because I was overcompensating with my left leg yesterday.

As if the weights were not enough, I then jumped on the bike last night. Just a 30 minute set of 0:30/0:15 at 320W/100W – it was actually quite ok and I’ll probably do that set more often.

Today I want to do something. Weekend I want to get out on the bike twice.

I’m still aiming for the club championships in September 18th.

Low on Energy and Drive

Really not feeling the best these days. I managed to string together two ten hour weeks – that’s something I’ve not done in a long time. Bike strength is my main reason for concern. I don’t feel strong. The four most recent rides have been on the back of four other hard days – I’m going to give myself that as an excuse. So next up is to rest and then go out and scorch the bike and feel strong again.

But…

I still want to get the weight training done.

And the swimming.

And the running.

And I want to feel like a god on the bike,

Something might be not doable here.

Anyway, now that I have seen the light, I can say what I did today.
Started with a two and half hour sluggish yet enjoyable MTB ride on Fornstigen trail. Slow, slippy at time but nice.

Then lunch, jobs around the house and a short run: 8.5km @ 4:25/km . Probably the first real running pace I’ve displayed all year.

Tomorrow I’ll do something too. Bike in the morning, swim during lunch and do weights later in the evening… or something else… or perhaps nothing.