[Closed] How's your winter training going?

Ok I think. I gulp when I read some of the milages/hours churned out on here though.

Weight is very steadily falling which is what I'm aiming for.

On the z2 point, if we're talking Friel zones, I've revised mine down 4bpm as I think the FTHR I based it on was incorrect. Otherwise I had no chance of hitting the allocated hours in the correct zones.
I find z2 work really taxing. Partly because I keep defaulting to about 120bpm so it requires constant alterations to keep my HR up and partly because it seems to make my legs ache far more than an hours TT at threshold.
Every time I ask my legs a question though, they reward me with fastest segment times and improving race results so I'm happy I'm on the right track.

It has felt like lately, that every time I turn out the drive, it tips down with rain! That said, once I'm out in my little cocoon of darkness with my favourite Trance tunes on the iPod, I still really enjoy it. Which is what it's about I guess.

I also make sure that if I feel like riding on a rest day then I stick an hours active-recovery in. That extra time in-hand can be a godsend later in the week when a busy day or proper weather gets in the way.

Better than ever before. FTP certainly hasn't dropped, racing in two weeks will see if it's grown.

I find z2 work really taxing.

Like flange, I'm also in the transcontinental, so winter miles will be ramped up. Currently riding 3 or 4 times a week. @monkeyfudger, I've found a good way of getting permission from the wife. She's coming as well! (We're in the pairs category)

Definitely revise your zones, depending how serious you are about training it may be worth getting tested at a sport science place, its surprising how easy it is to train too hard, unless you're being coached its easy to do the easy sessions too hard and the hard sessions too easy. As a rough guide..if your avg speed is the same every ride, your easy sessions are too hard.

As I say, it's partly a mental thing- if I'm going balls-out trying to beat a TT time or a segment then I don't notice my legs aching at all. Yet sat at the middle to upper range of what I had considered to be my Z2, my legs hate it!
I was working on a FTHR of 173 and using the 173-176 based zones which put z2 at 142-154.
Looking at my Xc and CX data though, I think 171 is fairer for the moment which if I use the 168-171 zones would put z2 at 137-150.

I'm only in base 1 at the moment so there are no recent hard workouts to compare but my average speeds are well down on where they would have been last year when I 'just rode' so I'm not far out I think.

Awesome! Good luck, def start a thread so we can offer some support!

I was working on a FTHR of 173 and using the 173-176 based zones which put z2 at 142-154.
Looking at my Xc and CX data though, I think 171 is fairer for the moment which if I use the 168-171 zones would put z2 at 137-150.

I use power and not HR, but typically at FTP my HR is around 173. Riding in zone 2 power by HR would be sub 140. Those HR would be more tempo power to me. So many different definitions and ways of working out zones though!

Yeah, I'll start a thread on it once I know more details. Currently have a mix of feelings from absolutely bricking it and really excited.

@mrblobby I've read one or two places that Friels zones are a little high and that when riding at z2 by power, their HR was a good few bpm lower. I guess the key will be to monitor fatigue or just not stress about sitting at upper z1.

If I ever get to the stage of contesting podiums in something then I will invest in a power meter I think.

I was working on a FTHR of 173 and using the 173-176 based zones which put z2 at 142-154.
Looking at my Xc and CX data though, I think 171 is fairer for the moment which if I use the 168-171 zones would put z2 at 137-150.

just not stress about sitting at upper z1.

It just goes to show the difference in individuals...A basic endurance test like [url= http://www.humanperformanceunit.co.uk/sports_science/bike.htm ]This[/url] is £130, money well spent in my opinion.

Ticking along at the moment ready for starting the Don Fink iron man plan after christmas for the Outlaw in July. Not panicking yet...

Started a new job this year so now get the chance to ride to work insted of drive/motorbike 2hrs a day regardless of conditions and about 3-6hrs off road a week so much better than last year

Feeling it last week think I was slightly ill recovered by the weekend but ache all over today.

I have gone from 63.5 kg to 74kg in the last year and 4kg of that has been since October so I am very happy with that!

I'm doing bloody well as it happens.

Since getting my Garmin I've something to track and in the last 7mths I've created a proper plan and everything. Now years ago I did state that I'd never ever do this kinda thing again (ex Cat2 semi pro roadie here) as all it did was make me ride for others glory.. and I totally detested that.. But I do have a great base to start with because I hack all over Hampshire on the Roadie and since getting the CX'er that too.

Anyway, my plan is to extend z2's (doing very well so far) fit 4 days of interval's in then 2 recovery rides where I just hack for fun. My intervals consist of sprit and climbing. For the sprint intervals I'm using the "go full chat from 60rpm until you can not breath then hold for 2mins... so far I've only almost collapsed once. So I've upped the hold to 6mins then drop rpm to 85 to recover. Climbing I'm using some of the hardest climbs in Hampshire and doing reps, Old Beacon Hill from Exton has had a groove cut in the tarmac from my persistant up/down endeavours and the most reps doesn't always mean effective training. So climbing has been focus on spinning up to 88-95rpm and thats gotten a lot better and now find it all a bit of a blast.. I used to grind up using the old school methods of out of the saddle stomp.. It's taken me about 6mths to get used to spinning and thats really helped, now I have both methods in my armoury. Endurance I'm fine with, ave speeds around here for me have increased but that's not really the point.
I am refining the way I ride, improving method and execution.
What has given me a great deal of pleasure is the CX'er. This has opened up a whole new platform for my riding. With all the training I'm able to do my CX'er riding has become a thing of beauty. Ok so I've only competed in a couple of CX'er races but the long distance CX'er sportive have been a right old hack and I'm so enjoying the challenge.

So from hacking I've gotten myself a plan and yet I still only do it all for fun. This is the only motivation for me, to enjoy riding, seeing the great outdoors and breath.

One other thing I've been doing, which pegs me against targets, is downloading others routes off Garmin Connect. I've done some great rides, different rides, rides that have taken me to some beautiful places. This I really like, that and aiming to beat the originators route time of course.

I shall continue, I'm not aiming to race anyone but myself nor do any road sportives, what I will do though are CX'er sportives (if you can call them that) and continue to enjoy my Roadie.

I wish everyone all the very best on their endeavours, enjoy your quality riding, we only get these opportunities once in this life.

8)
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Seem to have kept on track - well I can demolish a pack of stollen bites in the same time I was managing last year. . . Still riding but not getting time to go out as much as id like but the weather isnt a factor. Will get the turbo trainer out soon so my new slinky xmas frock keeps it's slinkly look rather than becoming a shrink wrap look 😯

Bad, not ridden or raced for a month. Asthma, chest infection? no one knows. Nothings worked, more X rays next.
Depressed at the mo, but I'm sure things will turnaround next month.

Poorly, just can't seem to get going at the moment as been busy with work mainly so pretty knackered by the time I get home most nights. Plus setting up the turbo when I get in is starting to feel like a chore as I'm just doing the base training program on Trainerroad just now as I'm trying to shift a bit of weight but the Whorl sessions are getting bloody boring!

I'll get on to it properly next week hopefully though.

Been trying to ride everyday, mostly road or turbo. Finding the amount of wheelspin on the tacs trainer quite annoying when the programme ups the resistance. It's also the first time I've looked at cadence and struggle above 70 rpm. not sure if it's a problem but I'm definatly a masher not a spinner

did the unders/overs of Angels 2 weeks ago, was awful, something wasn't right, made me get back outside, made me want a direct drive unit

http://www.trainerroad.com/cycling/rides/1222940-Sufferfest-Angels

mostly road miles, try to ride the mtb once a week

not training for anything apart from general fitness, maybe, the faster i go the more fun i have, nothing like breezing up a climb that used to kill you

So I tried the zone 2 thing this week, my zone 2 is 120-140, my average was 133 for an hour. I used a gym bike this time, 90rpm, level 2 (2 of 10), so more spinning than grinding.

So I have a few questions, do I stick with this and raise the level and stick to the cadence and have a breather/stop if I go out of the zone or forget cadence and keep trying to raise the level and keep peddling?

If I'm honest I didn't find it that difficult, I felt alright afterwords.

I'd say continue for another couple of weeks at what you are doing. You are training your body to spin and breath which are fundamentals to base plan training. Once the couple of weeks are over you'll be bored of doing this so yes then spin up a bit more add some resistance to it. Also vary the spin, go from 60rpm to 95 then hold for a couple of mins etc. Do this regularly and build upon slow revs to higher revs with ease..

Sounds good though.

All what I say is clearly IMO and there are many others that have their own plan/methods. I'd say once you have a good base you can then start tailoring your own plan as you'll know where your base is.

Thanks for the info, i'll keep it going. Totally right on the breathing thing tho, could easily bring it down by concentrating or raise it by doing something else like messing with my phone.