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.
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.
Next season starts here. To start planning next season, I first need to review what worked this year.
Overall the season went well. No wins or even close calls but I can say that or the first time ever I see that I have some strengths.
My cornering is pretty god; with a little deliberate practice I could be good at that.
This could help turn a weakness into a strength: GP racing… this has been my true weakness this year but I think I can figure this one out.
Lots of high-low efforts on the trainer and then continue this once I get outside.
Test #1 for this improvement will be Knivsta GP – most likely in mid April. Last year I had the privilege of being the last person to not be lapped… could I go a step better this year and hang on to the bunch the whole way around?
My key workouts last year were 0:30/0:15 and ?x9:00 SS intervals.
Maybe do some 0:10/0:10 intervals too, some longer 300w intervals and hit the squats harder this winter/spring.
The two markers I can track my fitness against are as follows:
0:40/0:20 interval set
5 x 9:00 SS interval session
If I can significantly beat those markers then -given all other things being equal- I can do better next season.
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.
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.