There was a fairly active training thread last year so I thought I'd start another one for folk to share their thoughts and progress this season. Feel free to pop updates, questions or any training related rants you want here.
Here's my progress so far:
Last year wasn't great fitness wise due to some minor health stuff and some significant family stuff. I can't complain too much but I did notice a lack of the enjoyment I get from feeling strong on the bike. I don't have any specific event goals for this year but have the nascent plans for some challenging bikepacking routes and a desire not to get dropped on club rides motivating me. I've changed a couple of things this year that I think will bring a bit more fitness:
- More Consistency: The most obvious thing, but making sure I get on a bike and do something challenging 3 days a week is something I haven't done for a while and it's got to be doing me some good. This has meant a bit more turbo trainer than recent years but I've enjoyed catching up on TV while slogging away. I'm following a TrainerRoad plan to keep me right and I like the way their machine learning picks workouts that are hard but doable every time.
- Longer Intervals: I've generally enjoyed doing more short & sharp VO2 max sessions so have neglected my muscular endurance in recent years. Doing more sweetspot and over/unders this year will hopefully make me a bit more resilient on the bike. I'm quite enjoying re-learning to lean into the suffering of a long interval, in particular the philosphocal realignment that over/unders require.
- Better Asthma Management: Got a proper asthma assessment from my GP just before xmas and it's been a bit of a revelation. Kind of like when you start wearing glasses for the first time but for breathing. The big thing has been the ability to recover much faster from colds and to still train when one was lingering a bit. Previously colds really knocked me sideways and it turns out it was probably just untreated inflamation in my lungs.
So far I don't have a simple reliable measure to see what improvements I've made - I've joined TrainerRoads recent beta test which has a different way of estimating FTP so I'm not sure if it's reasonable to compare it with previous estimates. I will say I'm less prone to clock watching during the longer intervals now. Here's hoping it translates to the outdoors when the weather and time allows for it.
So, anyone else training for something? How is it going?
Seeing if I can up my weekly volume from ~5 hours per week to 7+ a week, usually including at least one Zwift race day (Tiny Races) and currently two race days (TDZ races). Making good use of banded rides to make the easy days very easy.
Hoping this will make the transition to riding outdoors easier, almost certainly on ebike, once the weather hopefully improves by ~6 weeks time.
Wary of my long covid PEM if I push too much, plus my better half is suffering my another lurgy, which for some reason hasn't hit me so far... But I felt off for at least two weeks around Xmas. Weird, as I'm not reknowned for not coming down withg lurgies, even before my long covid began.
Always enjoy these threads, I find training 'theory' quite interesting although how well I put it all in to practice is very much a different matter.
Also I'm still learning what my actual priorities are. I felt my fitness for CX was pretty woeful this year even though I thought I was on good form, but surprise surprise, a summer of long slow days on gravel or MTB don't translate well to 50 minutes of pure threshold on the CX course 🙄
So the focus is shifting back to long days now. Grand Old Dukes at the end of May is 180km and ~3000m climbing (I always take elevation with a pinch of salt these days as I think all route planners exaggerate). Either way, it broke me last year although my legs were fine, I just didn't have the core strength or technique for repeated, relatively steep gravel climbs, my low back was in pieces.
Nothing much changes for the next couple of months, I'll stick to a combo of high end sweetspot, long VO2 or short VO2 intervals on the turbo, aiming for 2-3 a fortnight. Every second Monday I have off so typically this will be a day of exploring on the gravel bike instead of an interval session. Will try to keep weekend rides for lower end stuff, social Z2 etc.
Going to try and work more morning Z2 back into the mix as well, I've fallen out of it recently as temperatures/wind/rain have been in that sweetspot of miserableness i.e. just cold enough that there *might* be ice, and if you get wet you probably WILL get very cold etc. Not worth it.
As the days lengthen I'll be re-introducing more climbing, weekday eve hill reps on the road bike maybe and weekend hillier gravel. Have a four-day riding weekend late April so need to introduce some back-to-back days, even if just an evening interval session, a morning 90 minute Z2 ride then a weekend morning 3-4hr ride.
After Grand Old Dukes it's all about big days off-road, predominantly on the MTB as my gravel routes are starting to get more mountainous, and then wind down the Bealach Mor (now just 'The Ba') sportive in September, so an excuse for some big hilly days out on the road-bike mid-summer (when I often find the longer off-road rides uncomfortably hot!).
Good thread Stevious!
I've also started a TrainerRoad [Climbing road race masters] plan to get me in shape for a foray to Provence early summer, and prior to that a big day out on the south Downs in May. I'm not on their beta, so just waiting for the official release of the AI bells and whistles. I too am enjoying the achievable sessions, though i am on the base phase of my plan, so most sessions are endurance at the moment (but DryJan has also made a noticeable difference - surprised how much)
I did find last spring that the TR endurance sessions made longer outdoors sessions easier without huge increases in my VO2. Previously I had too many hard sessions and not enough Z2, and didn't properly understand the benefit.
Last year i seemed to fall foul of coughs and colds after harder weeks, so this year trying to follow TR advice and fuel my sessions better, and also to wrap up warm after a session while i cool down. I think it's working, although I did get the lurgy just before Xmas, but then we all did here. I've also increased my protein intake a bit as an old git too. TR has some useful podcasts on diet and stuff.
In addition to the bike sessions, I am also getting to the gym to do some strength work with a focus on legs for the bike, but also upper body and core. Mostly for the bike, but also as an old git i need to maintain/improve my overall muscle mass.
Looking at a couple of road sportives in the early spring as a marker for how I'm doing.
Good Luck with your training everyone!
Aims include general fitness and strength increase, technical skill increase; and the only one thats really measurable, drop from my christmas 89kg to a 78kg race weight. Currently down to 86/87.
Last year i seemed to fall foul of coughs and colds after harder weeks, so this year trying to follow TR advice and fuel my sessions better, and also to wrap up warm after a session while i cool down.
I felt pretty rough after a couple of really hard sessions, but am beginning to think the common factor was having the fan on with the garage door open, meaning I was getting a full blast of ~0°C cold air. Workouts with the fan on but garage door closed seemed to have gone better, presumably because the temperature of the airflow has been tempered a bit.
Pleased with my strength endurance this winter, twice weekly progressive SST sessions since early October with weighted squats. Weekends for LT1/Z2 and squeezing a little more inbetween when time allows.
I switched to a 3 week block of VO2 work early December since this has been sadly lacking emerging from previous winters, thought it may be worth trying to keep in touch with it particularly as I'm not getting any younger. Aiming to get going on hard start VO2 sessions as soon as my legs have recovered from the weekend's reliability, planning on one set a week with a separate night of sweetspot bursts (I like these!).
Could do with shifting a couple of Kg along with better eating, drinking and sleeping habits.
Not much tickling my fancy yet on the road calendar, keeping my options open but need to able to justify the licence fees etc.
after a few months of no motivation to get back in the gym (it gets harder the longer you leave it), mine is now to lose the waist accumulated, and raise strength again. yes i realise you cant build muscle and lose fat at the same time, but ive logged into myfitnesspal again and will track calories and macros and see how the months ahead treat me. im 61, 5'10 and 84kg (13st 3lb) at the start of the new year, every ounce of fat on me is around my stomach :-/ i never seem to change elsewhere. the long term goal is to get back to 78kg, so pretty much a stone off.
so far ive been really good (dry january) but the weight isnt shifting. eating at a maintenance deficit each day, weight training most days, and the scales arent shifting. im telling myself that its water retention in my muscles (5g creatine each day, aiming for 160g protein) and as long as i keep it up then the scales will gradually show a drop, but its frustrating waiting for it to happen. hopefully i wont have to re-adjust maintenance, ive logged that at 2500 kcal, and aiming for 2100 each day. of course, from february beer enters my life again, but i'll not go silly 😀
aiming to be under 13st by start of feb and then 2lb loss each month which should definitely be do-able so i can start to see the semblance of a 6-pack by my july holiday.
fingers crossed.
This year for me is just getting general fitness back when it comes to the bike. Context - I've always been fairly active both on-and-off of the bike but a move into office-based work within the last 2 years has had the common impact so many people see. To get motivated I've done the L2B Off-Road the last 2 years but feel like I needed a push back into it properly.
This year I'm doing the standard Road L2B but alongside a family member who fell out of love with the sport a good few years ago. He's insanely motivated coming back into MTB (thanks to his new EMTB); out every weekend, out mid-week, constantly sending updates and photos to me. This was the push I needed. Trying to keep up with a man on an EMTB with the personality of a spaniel!
Training / Fitness plans for 2026:
- Keep up with the rabid e-biker whilst riding the analog bike. This means going out to the local (Nibley/Westridge Woods) or further afield (FoD, Cwmcarn, etc) with him and aim to not get dropped. This is already proving as a huge way of getting the fitness up.
- Back in the gym at least 1x a week for general strength training. Coming from a Sports Coaching background I am fully aware of the benefits of even just general strength training for riding. Getting the core, upper back, and legs strong is a key focus for me, mainly to have the confidence and ability to save myself physically if I have a whoopsie on the bike.
- Lose some "comfort weight". With moving into and office job the comfort weight has quickly become obvious over the last 2 years. My diet is actually all good, it's more the lack of use of said good diet which is where I've fallen flat. Simply my getting out on the bike more (riding to work and after work alongside weekend rides) to grind out some cardio miles is my method of attack.
I haven't really got any set goals as of yet, but having a few fun rides to work towards is good enough at the moment (Road L2B, the Gap, Borrowdale Bash, etc).
I'm training specifically for The Gralloch in May but also some other stuff planned
Main focus is 3 gym sessions a week, Monday, Wednesday and Friday
Some Z2 stuff on Zwift coupled with some sharper intensity sessions
My FTP on Zwift is at 260 watts right now and I'm hoping to get that up to around 300 by mid May
At least 1 big outdoor gravel ride at the weekend if not 2 subject to weather. Trying to hit at least 150km a week on the bike right now and will push that up as the nights get lighter
Feeling a bit fatigued at the moment unfortunately which I think is some remnant of the lurgy I had over Xmas but hopefully it passes soon
Thanks for starting this thread Stevious, good to read about the different events folk are training for.
I'm going to try and do some longer rides / TTs this year - I've done a lot of short track racing in recent years and it's turned me into a bit of a hill dodger. Well that and the cakes. Like I can belt out a ten mile TT but wouldn't be in great shape for a hilly MTB ride. Have a Fred Whitton entry for May and plan on just hitting a bunch of hills steady to build some endurance. Would love another go at the 3 peaks, but that is a way away in September.
Been down to the local road circuit training sesh at Tameside quite a bit in the last year, which is something new for me, good way to keep the top end sharpened up. There's a good cat3/4 race series that is more accessible than I thought it would be - the age group racing in the NW is meant to be hard, though. Would like to try a couple but expect it to be humbling in the tactics / skill department.
so just waiting for the official release of the AI bells and whistles
So hoping to do a session this evening, and I've had to download the TR AI update. It's dropped my FTP a bit 🙁 not sure why that has happened, as I got my updated FTP just a couple of days ago.....Just waiting for it to give me an AI workout for this evening now
I don’t think you should be put off by the ftp drop from TR. I think their system is treating it less like a number you’ve earned and more like the best number to scale your future training with. I got a similar ftp change when I moved onto the beta but mine was positive -it’s taken a lot of self control not to assume I’m suddenly a superhero.
Positive start to the year with a jump in VO2 max to 44 and ftp to 246. Helped by some minor weight loss over the last few weeks.
Goal for the end of the year is to get that vo2 max up to 48 which moves it from Garmins ‘Good’ category into ‘Excellent’.
Feeling a bit fatigued at the moment unfortunately which I think is some remnant of the lurgy I had over Xmas but hopefully it passes soon
I dunno, that looks like an ambitious weekly schedule:
3 gym sessions
Some Z2
Some intensity
1 or 2 long gravel rides at the weekend?
Absolutely no criticism intended, just interesting to see what other people are capable of! That sort of week would probably have me on my knees after two or three weeks 😂
It's been a fairly normal week for me for years albeit more MTB focussed historically than gravel. If anything it's lighter than I've done in the past. Back when I was doing a lot of muay Thai, boxing and BJJ I was training 3 hours a night 6 days a week plus a big MTB ride at the weekend
Big plans this year for me to mark my 40th. I've signed up for The Land Between, a 500k gravel ride/race around Northumberland in August. I've not done any major events since my last 24hr MTB race 10years ago. Having 3 young kids, jobs etc etc means my focus has always been just keeping fit (so I can enjoy not feeling crap when I do get chance to have a bigger ride) and riding when I get the chance. Doing big events (or the training for them) has always felt a bit selfish and not prioritising the family, so i'm using my 40th as an excuse to be a bit selfish and prioritise an event and doing some proper training and build for it.
I've got a vague build over the next 7 months mapped out in my head, including doing some rides of some longer distance routes such as EnglanDuro and the Headwaters Trail. I try to get 4 rides in a week (commute, zwift and a longer proper road/gravel/MTB) and over the last 12-18 months I have made a habit of doing pilates and strength sessions a couple of times a week (Pilates is great for an 'off' day). This was in response to a few niggles and some physio sessions and I can feel the benefit, so will keep that up.
I've been a Zwift user for years but only for their workouts and have never really bothered with races or the social aspect, so I think i'm going to switch to Trainer Road as the structured workouts, programmes and data analysis etc will probably better meet my need. I have also started using intervals.icu over the last few months to better understand my riding and the associated data. I have noticed that I tend to overdo it, I feel good so ride more/harder, go into the 'red' and then get ill (3 kids and a wife in healthcare is a constant hazard), then recover and repeat the cycle. So i'm trying to pay more attention to training load etc and build steadily at a mix of intensities. Focussed workouts on the trainer for shorter higher intensity and outdoor rides for enjoyment and time in the saddle at lower intensities. Although riding outside round here (West Yorks) is so hilly its hard to do 'steady' rides without going up and down the L-L canal.
I'm confident I can do the event with the appropriate training and training rides, so looking forward to the year.
Wary of my long covid PEM if I push too much,
I'm a long covid-er as well and have found my biggest defense against PEM is to fuel really well. I have a tupperware of gummy sweets next to the turbo and will eat 5 or 6 every half hour while I'm on the turbo (or maybe a bit more if it's a really tough session). I'll also have some nesquik/recovery shake straight after a tough workout if there's more than an hour before I'll be having a meal.
So hoping to do a session this evening, and I've had to download the TR AI update. It's dropped my FTP a bit
not sure why that has happened, as I got my updated FTP just a couple of days ago.....Just waiting for it to give me an AI workout for this evening now
It's worth having a look on the TR forums today. There's a couple of sticky posts with more detail about how their FTP models are working that are reassuring.
So far,sit on settee with the occasional sprint to the food cupboard Not great I know.
No specific goals aside from get a bit fitter and manage some longer rides better. Got some good long MTB routes planned for the better weather.
I’ve been on zwift for a few months but previously used trainerroad. Recently gone back to trainerroad for a bit more structure and even though I ‘failed’ a workout yesterday (90mind over unders, pretty tough) the new AI model has gone and increased my FTP. So kinda fearing the next workout!
Ok be gentle....I have never done anything approaching training before. I just used to ride my bike more if I wanted to get fitter. Now aged 51 and 11/12's I have started training. I watched videos on ewetube, I Google AI and have settled on some VO2 intervals on a Tuesday, Sweetspot or Threshold on a Thursday (both of these I managed about an hour on the turbo then I do the local shop road ride or something else on a Saturday. I also commute but that is just 30mins a day bimble. I also mess about with my son's dumbbells and do a few planks and press ups when I remember.
I have questions though...VO2 intervals seem hard on my legs but my heart rate doesn't seem to be absolutely banging off the rev limiter like I expected, is that normal? If I do a Zwift race it would be higher for longer. I did a 20min FTP test around Xmas and it ended up at 256w I have seen 270w in previous years but that was from racing and getting estimates. Maybe my FTP is set too low so the intervals are not hard enough? Or is it the pre set Zwift sessions I just click on the VO2 workouts and choose one the right length of time.should I be looking at it in more detail. Last one was 6x2 mins at 310w for example, it was hard but not blowing out my arse like races leave me.
Anyway want to do a few xc MTB races and maybe gravel races this summer. Also want to be fit enough to enjoy a trip to Mallorca at Easter
VO2 intervals seem hard on my legs but my heart rate doesn't seem to be absolutely banging off the rev limiter like I expected, is that normal?
I follow the guides produced on wattkg.com for the 4x8 VO2 workout and the 30/15 VO2 workout. They're really good, based on practical observation as well as a review of available science. I think a 4x8 workout and a 30/15 workout every week would be the holy grail for me but ultimately I think I'll be happy if I manage one of either per week.
Anyway, he talks about how the heartrate should be a gradual climb, if you're hitting the rev limiter straight away you'll not last the workout. I can certainly relate! I don't know my max heart rate exactly but suspect it's around about the 180 mark, so by the end of the workouts I'm approaching 97% max HR but typically sitting at around 95%.
According to wattkg.com it should be lower though, something like 90% maxHR! Perhaps I'm going to hard but I just measure against 'can I complete'. In general my strike rate isn't great so I'm probably pushing a bit hard, certainly not completing every workout.
My heart rate for a successful 4x8.
and for a successful 30/15 (3 sets of 11).
Based on his estimated FTP range for each workout, and my being at the upper end of heart rate and RPE etc. then I think this puts me down at 250W FTP instead of the 275W I've always put myself at.
I'm going off the power curve for what was once a high end dumb turbo though, so I'll blame it on the accuracy of my 'virtual power' calculations 😎
Interesting thread 🙂
I haven't sat down and worked out any proper goals yet for 2026 but I'm aiming for a short triathlon in April so my weeks at the moment consist of two swimming sessions, three Trainerroad sessions via a TT plan (I think I input my main event as a "25mile TT") and two running sessions- one is some fast intervals on the track and the other some hill reps, both with the local tri club.
I do two home bodyweight workouts per week which are very basic but I think at the moment *just* enough to keep my 44 year old body going through the above. I've been badgered into going into the tri club's crossfit sessions (starting tonight) so that may get added to the weekly schedule depending on how it goes.
I'll probably do a small duathlon organised by my local club in March, the Wilmslow Half Marathon also in March and then I think we're in Tenerife in April so I'll throw in some hilly rides at the weekend(s) once January is over with just so I can hire a road bike there and be in OK shape.
After that, I am not sure- probably one big (i.e. big fancy event, not necessarily long distance) triathlon or duathlon in the Summer somewhere different like Yorkshire or Wales and I'd like to tick off some local road bike TTs, so maybe that. But will almost certainly just be another Trainerroad TT or hilly fondo plan that makes up the bread and butter of my weeks.
Re: Vo2 max intervals, I've always found in the past that my heart rate never really goes close to its max no matter how hard I push (and I'm fairly sure I've seen the max number on some very hot hilly rides in the past when outdoors).
two running sessions
I'm enjoying my running at the moment (as a long-time non-runner) and aiming for 2 x 5km runs a week although no specific structure to them, just in lieu of longer Z2 bike rides (I can squeeze a run in at lunchtime, a worthwhile Z2 ride less so).
I'm assuming I'll get some crossover benefit on the bike and if nothing else it might be more of a 'shock' to the system so I'm hoping it might shift just a tiny bit of weight... (90kg here, dream is 85kg but I just keep falling off the wagon)
The last proper big event I rode was some years ago, I started to train to ride from a UK Hospice to a place in Belgium for charity...then my heart went a big Afib so that was ditched, 10 yrs ago got into training to do Ventoux, all 3 in a day...then my heart went Afib...hopefully that is properly fixed now (op in 2018) so hitting 60, I'm doing LEJoG at the end of April into May so getting hours in the saddle for that. I did a full VO2max/FTP thingy 10 yrs ago at Loughborough Uni but I'm ignoring that and simply going out and riding my bike. I used to ride to my HRM but stopped that too.
It's hilly where I live (In SW France) so every 10 miles equals 1000ft of climbing. Road riding is wonderful here. I can do 30 miles and see 3 vehicles. I'm heading towards doing several 3 and 4 hr days on the trot to build up stamina. Seems to be working well so far. I'm OK up to 75 miles and 7k ft (did that on Monday) so I simply want to get to the position where I ride for 2 weeks from the bottom of the UK to the top, and actually enjoy it. To take in the sights, sounds and smells.
I probably have it far easier than many as I'm a retiree so can go out when I fancy, try to eat healthily and don't drink alcohol any more.
It seemed pointless not trying to raise a bit for a good cause...so feel free to chip a quid or two in. #Andysmanclub
I have questions though...VO2 intervals seem hard on my legs but my heart rate doesn't seem to be absolutely banging off the rev limiter like I expected, is that normal?
There's a couple of things to consider here.
Firstly, in the context of a training plan, having workouts that put you in a bit of a hole can be counter-productive. Sure it feels good to really empty the tank, but what effect will it have on the rest of your training for the week? And if you do those workouts week after week how does that affect next month? I haven't used the zwift workouts but I'd expect that the workout are designed with consistent training over time in mind.
Secondly, there's a chance that your FTP isn't predicting your VO2max power that well. Not everybody has the same power curve and the models used to predict your power zones (and hence the prescribed workout power) aren't perfect for everyone. IIRC correctly TrainerRoad used to recommend experimenting nudging VO2 intervals up or down a few percent to find the right level for you. A few training platforms now have ways of accounting for this, like Wahoo's 4-dimensional power and TrainerRoads workout levels.
All that said. It's easy to overthink these things. Spending a bit of time each week above yout threshold is generally a good thing to di and is likely helping your fitness even if it's not 100% optimised.
Lose 10kgs, return to running after an achilles and hamstring injury mid last year and enter a couple of local MTB races.
I am a couple of kg's down now and hamstring recover going well via gym but need to go hit the pavement. Annoyingly on the bike front got a bike fit for my road bike which I use for Zwift and got recommended some wider axle pedals and have now woken up with a really sore lower left side of my back! I'm sure this will pace in a day or so though.
I'm not training in the traditional cycling sense. Trials (the hoppy obstacle trials) is still my focus. I stopped cycle commuting last year - after well over ten years of 5 days a week (70 miles total a week for last couple of years). It should mean I have a bit more energy, but seems to mean I stay up later instead and feel worse due to poor sleep routine.
Last year was the first year I consistently exercised in a non-cycling way. I paid for a basic body weight style strength program which really helped with consistency. While it did encourage progress, it didn't place too much emphasis on progress, and instead emphasized the importance of listening to your body instead of your ego when it came to the numbers.
I'd say mobility is as equally important to me as strength, and the style of exercise I enjoy and consume via influencers is where strength and mobility meet. The type of exercises I can do from home, I don't do the gym, ever. Gymnastic rings & a pull up bar (can also be set to ~hip height for bodyweight rows) in the shed, a few dumbells, a kettle bell, etc.
Of injuries, my left foot is the show stopper currently. Not sure what the injury is, but it's taking some time to recover from. Not sure how or when I did it either. It means no running at all. Light MTB, light hoppy-trials, but nothing which exposes the foot to heavier impacts. Even a half hour light trials ride was causing me to hobble back down the garden after. It is improving slowly however, and I've introduced a few exercises into my warm up to help.
Left shoulder also still recovering from a fall after attempting to ride the bike onto a narrow obstacle last year (August/September). On the plus side it did make me realize how far I'd come with my right shoulder which has niggled for a decade! However, with the exercises program I have currently and generally looking out for different exercises that might help (and not impede) it is also improving.
The weather and colds/minor injuries aren't helping me to get out on the bike right now. I also dislike riding in the slop, specifically cleaning (or lack of) the bike afterwards
General goals: get more confident and skilled on the trials bike, increase number of pull ups (currently just about manage 2 sets of 5 with 2kg in a back pack), try and get a free standing handstand over 5 seconds, get out on proper bicycle rides at least once a week 25 miles.
Im in a strange position this year. I have always been overweight - last year I got down to 77kg (from 92kg at the beginning of the year). I was able to maintain this weight. So this year I have a modest goal of getting to 75kg and seeing how I feel with training at that weigh (i.e not losing power etc).
My cycling goal for the year is the Gralloch in May. I would like to qualify for the world championships by finishing in the top 25% of my age group (Im 42). So at the moment I am putting about 8-10 hours a week on cycling. 3 hours are outside and the other 7 hours are inside as it fits better with family life (hopefully when it is lighter and less rain in the mornings I can get outside more). Im using TR for the training as I did for Leadville last year. I like the fact that they have added longer endurance rides on weekends (inside or outside) as I think that was the bit I missed a bit last year. This year is a recon for the Gralloch as the World Champs are in Australia but hopefully I can use this recon year to qualify again next year and go to the World Champs. No chance of winning but would be nice to give it a go. Current FTP is around 340- if I can get to around 360w I will be happy at 75kg so that would be 4.8w/kg which is pretty respectable at my age.
I have signed up for my first running Ultra in October (50km). To this end I am doing 3 runs a week as well. Normally an easy run, a speed session and then a longer run on a Sunday. After the Gralloch I will pivot and prob do 3-4 hours of cycling a week and 8 plus hours of running.
Also doing the gym once a week for strength training with a focus on the legs as this will benefit the cycling and the running.
So a typical week looks like:
Monday: Commute to and from work on the bike (1 hour total), 1-1.5 hours SS workout on the trainer in the evening
Tuesday: Commute to and from work (1 hour total), speed/tempo run workout in the evening (40 mins)
Wednesday: WFH so 1-1.5 hours SS workout
Thursday: Commute to and from work (1 hour total), maybe a touch rugby session in the evening whilst my son is at his training session
Friday (I dont work Fridays): 1.5-2 hour threshold workout, gym, 30 min easy run
Saturday: 2.5-4 hours on the bike easyish endurance (early start!)
Sunday: Long Run (10-16km)
I trialed this before Xmas and can manage recovery etc. Also fits in well around fammily life making use of early mornings, commutes and for my long run I usually run to my sons rugby game whilst the wife and him drive there so take little time out of family time.
Will be a good but challenging year! Switching to a 4 day week helps as the extra time on Friday allows me to get more in.
Firstly, in the context of a training plan, having workouts that put you in a bit of a hole can be counter-productive. Sure it feels good to really empty the tank, but what effect will it have on the rest of your training for the week?
This times a million. I've been basing mine on what I *think* I should be able to achieve (i.e. pride... 🙄) and have adjusted so that I can just barely scrape through. This means though that if the slightest thing is off I end up aborting the workout halfway through. Am going to try and make good on this tonight and reduce intensity a tiny bit, then next week if I can manage two workouts. Even if they're a touch easier it has to be better than barely just completing 1 workout and then finding some excuse to avoid the second! 🤣
Robbo - that’s an impressive FTP / w/kg! Notice you have no days off? I am guilty of this too but trying to have two days off a week.
It's worth having a look on the TR forums today. There's a couple of sticky posts with more detail about how their FTP models are working that are reassuring.
Thanks Stevious, I'll take a look. I was listening to their latest podcast in the gym, and they spend some time reviewing the benefits, but if they talk FTP I haven't got there yet. There are a few people on reddit/Trainerroad who are saying their FTP is up or down, so I guess it's calibrating on the new algorithm. Looking at my upcoming couple weeks i have lots of yellow days between exercises, and i am pretty sure that the IF on my interval sessions have increased. So I'll see how i get on. Suspect that if they are looking to manage fatigue and failures while maxing gains, giving me a lower FTP and upping the IF i can get better success and progress quicker in aggregate.
I don't have any specific training plan in mind but I really want to get bike fit again this year so I can enjoy bigger days out. January has been a write off due to work trips and I'm also still not completely rid of the cold I had over Christmas, it's really dragging out!
From Feb onwards I should be able to commit to something more structured, where should I be looking for training advice/plans? I don't have an indoor trainer at the minute other than some rollers. Currently just follow GCN Training videos 2-3 times a week but would like to get something better in place!
Dander - yeh I have the option of moving things around if I get fatigued. I have a deload week every 4th week and find I manage fine on this.
OK, first actual structured and 'consistent' week down, 1 x interval session Monday (sweetspot rather than VO2 as I had a thumping headache 🙄), 5km run on Tuesday, off Wednesday, decent 4x8 VO2 on Thursday (dialled back a tiny bit, I could have kept going and sped up slightly at end so could probably do with going a smidge harder next time) and good 5km run today.
3hrs Z2 on the roads tomorrow (just because of the wind and rain, don't fancy any heroics on the gravel) will make it an almost perfect 6hr week for me (Sunday off to take our son to a junior fun run, might tag a walk on after although if the weather's wretched I won't be a martyr).
Come March I'm thinking I drop the Friday run in favour of an early morning Z2 session just so I can get back-to-back rides in Thursday/Friday/Saturday in preparation for a 4-dayer in April.
Of injuries, my left foot is the show stopper currently. Not sure what the injury is, but it's taking some time to recover from. Not sure how or when I did it either. It means no running at all. Light MTB, light hoppy-trials, but nothing which exposes the foot to heavier impacts. Even a half hour light trials ride was causing me to hobble back down the garden after. It is improving slowly however, and I've introduced a few exercises into my warm up to help.
totally unqualified internet "doctor" here 🙂
Sounds very much like plantar fasciitis - it's a fairly common injury for runners, I've had it. Google for symptoms and treatment. I got rid of mine with rest (from running), feet strengthening exercises and wearing a boot thing at night to keep my foot at 90º to my leg. It's a tedious injury that takes time to fix 🙁
My year is pretty much trail running based, but a lot less than last year. I have a 31km race on Sunday to start things off, then a 60km ultra in May and a 100mile race in July. No doubt other races will turn up. Training for that is two legs + one upper body sessions at the gym, running on Tuesday and Thursday and a long outing on Saturday, and I want to be a bit more serious about the biking - for one reason or another last year was pretty crap with not that much riding. So I plan to add a MyWhoosh ride on Wednesday evenings, and a proper long ride on Sundays.
One of the things that I’m always impressed by with ultra runners is that balance between doing enough training to develop your engine while not doing so much that all your connective tissues leak out.
Last year was all about losing 25kg of excess fat, getting out 2-5 days a week on the bike and generally rebuilding skills and love for riding again.
This spring is all about slabbing on as much muscle as I can while the weather is crap ready to go back and ride as many days as I can when it improves.
Well, had an almost-fail on the turbo on Saturday. I got served 6x2.5 min at VO2max but had to turn it down a few percent for the last 3. Took a bit of talking to myself not to just bin it and am glad I stuck it out - more for the psychological win than the training effect.
Managed to get a bit of free time with a good weather window this morning so had a nice wee gravel ride. Being out in the sunshine and hearing the birds was the highlight, but I did notice that the legs felt good today too. One to savour before the weather and other stuff puts me back in the garage watching low grade TV.
I will wait to see If I survive the winter and then develop a plan. Just ticking over at the moment after the 100 day challenge.
I took it outdoors yesterday and tried to make it a 'sweetspot' workout but it just became a sort of unstructured smash-fest which was good enough, legs felt good at least, but it's clear why a turbo is a good thing, very difficult to keep it in zone outdoors when you're skiting about in the mud and tractor tracks!
Contemplating a run in full waterproofs at lunchtime (4C, pouring rain, 20mph easterly 🙄) or 45 minute Z2 in the garage. Suspect garage will win out if only to maintain the consistency!
Agree, even on the road it’s tricky to do structured intervals, without a really consistent gradient the right length, traffic etc. Maybe the turbo makes us a bit precious about hitting certain pier though with ERG mode.
First Trainerroad session yesterday after the software update magically awarded me an extra 10watts FTP. Might have been a mistake starting with a 75min under/over threshold workout after such a random change but unsurprisingly I struggled a lot and missed two intervals before plodding to the end slightly traumatised.
The rest of this week was already scheduled as an easy week anyway so hard to see what changes (if any) the app would have made after the workout. Anyway, I've kept the FTP number, marked the session as a 5 out 5 difficulty and am just counting on the app adjusting the workouts as appropriate once I start the next build phase.
I guess if I continue to struggle I'll just put the FTP number back to where it was manually or maybe split the difference.
am just counting on the app adjusting the workouts as appropriate once I start the next build phase.
I got an 8% drop, which I was disappointed with, but had a 2x20 sweet spot session yday that i would have struggled with, but it was survivable. So I'm sticking with their recommendations for now.
Worth listening to a couple of the recent pods to understand the new model a bit better.
Ok I have done 4 weeks of VO2 sessions Tuesdays, Sweetspot or Threshold Thursdays and my usual 70-90km group road rides at weekend...I have also not eaten any biscuits. I was thinking an easier week this week with a z2 Tuesday then I guess an FTP test Thursday.. did a 20 min one before Xmas and not sure I want to again..can someone tell me a ramp test is fine and then let me know what to do next I was thinking the dirt destroyer training plan as it factors in outdoors rides. Thoughts anyone?
Thoughts anyone?
Depends what you're training for I guess?
I've now abandoned my plans for one last CX race of the season and since you can apparently plateau after 6 weeks or so of genuine threshold training, there doesn't seem much point in me continuing with threshold and V02 workouts right now if my goal is endurance first, speed (a distant...) second.
So for me, I'm going to do another 6 weeks or so of just building up my sweetspot workouts, ideally get up to 3x20 minutes. Then Z2 at weekends although Z2 offroad tends to stray into Z3 at times 😂
Closer to my goal event April/May I'll start doing more hard hill reps as the event (Grand Old Dukes) has a lot of successive steep climbs.
Thoughts anyone?
This coming from someone who has listened to TrainerRoad podcast, and used it quite a bit the last 18 months.......sounds like you're not giving yourself any recovery time. And all fairly high intensity sessions. Will you not overtrain if you don't introduce some endurance sessions and some recovery time?
sounds like you're not giving yourself any recovery time. And all fairly high intensity sessions. Will you not overtrain if you don't introduce some endurance sessions and some recovery time?
The Saturday ride is endurance (85% zone 2 heart rate) and the rest comes on the days I don't ride. Is that not enough?
Depends what you're training for I guess?
Just general fitness, bit of bike packing in the summer, being fit enough to do a week's riding in Mallorca in February, no major plans
I think that 3x sessions a week is fine, but depending on how hard your group ride is you might want to tone down your threshold or VO2 max session to a sweet spot one to avoid things getting on top of you. Most training plans with a lot of intensity like that tend do recommend 3 weeks on then a week of recovery/endurance riding - all e plans I’ve seen with longer gaps between rest weeks tend to be high volume, low intensity so you can tolerate longer stretches of work.
As for ftp testing, I have no idea what dirt destroyer is but I’d say use whatever ftp test your chosen platform recommends. In my experience ramp tests work as well as 20min tests and are much easier to execute. If you start the plan and find the workouts too hard or too easy you can always manually adjust by a few watts.
I think that 3x sessions a week is fine, but depending on how hard your group ride is you might want to tone down your threshold or VO2 max session to a sweet spot one to avoid things getting on top of you.
Makes sense, I took the group rides easy this week...i repeat the words of Marcellus Wallace "that's just pride ****ing with your head".
I'd do more endurance/zone 2 stuff but I refuse to ride more than an hour on the turbo.
As for ftp testing, I have no idea what dirt destroyer is but I’d say use whatever ftp test your chosen platform recommends. In my experience ramp tests work as well as 20min tests and are much easier to execute. If you start the plan and find the workouts too hard or too easy you can always manually adjust by a few watts.
This is the correct answer, thanks 😆
I've made myself a zwift workout using the 4x8 intervals suggested above.. currently it's at 105% of my FTP..
Maan i've lost lots of fitness recently!
I can jsut manage 3 of the workouts at 93% intensity!
yes yes, this likely means my FTP should be set lower, but i've a weird power curve that i can manage, say, 90% of FTP for ages..but anything over it becomes a struggle! So i'm going to persist and aim to get my VO2 max up aagain!
Also...have swapped the cranks on the turbo to 165mm (from 172.5) jsut to see if this makes turbo work more productive!
DrP
I've made myself a zwift workout using the 4x8 intervals suggested above.. currently it's at 105% of my FTP..
Maan i've lost lots of fitness recently!
I can jsut manage 3 of the workouts at 93% intensity!
It certainly exposes any weaknesses! 🤣
I dialled my intensity back just enough that I could be guaranteed to finish, at least I can push a bit harder in the last interval if I feel I can. I decided consistency > absolute intensity!
2x20 sweetspot tonight, with a view to slowly building up in 5 minute increments to 3x20. Any longer than that and I'm taking outside and finding some long hills to repeat.
I was going to ditch any seriously high intensity for a month or two but Wattkg did an interesting article on 'maintenance' intensity.
https://www.wattkg.com/off-season/
I doubt much of it really applies to me, but since my natural disposition as a rider is 'plodder' I don't really want to abandon the really sharp workouts entirely. Will fit a 30/15 in once a fortnight hopefully...
this may be of interest https://www.reddit.com/r/Zwift/comments/1qoge8t/im_56_with_higher_ftp_than_at_26_and_i_created/
I've made myself a zwift workout using the 4x8 intervals suggested above.. currently it's at 105% of my FTP..
Maan i've lost lots of fitness recently!
I can jsut manage 3 of the workouts at 93% intensity!yes yes, this likely means my FTP should be set lower, but i've a weird power curve that i can manage, say, 90% of FTP for ages..but anything over it becomes a struggle! So i'm going to persist and aim to get my VO2 max up aagain!
A couple of thoughts occur to me:
- I wouldn't use VO2 efforts as a gague of ftp, it's really common to have to tweak VO2 efforts based on your power curve. That said, if you haven't tested for a while you should do that as a priority because training without a good benchmark for your zones is unlikely to be productive.
- A 4x8 min super-threshold session is a pretty hard way to start interval training if you haven't been at it for a while. So far both folk who've mentioned it on here have talked about not being able to finish it and I'm not surprised! I know the wattkg guy says it has good science behind it but AFAICT it one study from 2011 with 35 participants so not the most overwhelming evidence. I don't doubt it would work under the right conditions but if you're struggling to complete it as prescribed then I'd suggest considering a different approach.
I'm interested in what others are up to so will keep an eye on this thread
Me: age 62, 191cm, 86kg, FTP ~285w, VO2 Max fluctuates around 51-53 - this is what Garmin says, but I do NOT believe I'm a "Top 5% for age" athlete! /<humble brag>
I'm not particularly competitive and I'm not a great fan of racing with a load of random people - I don't want them to crash and bring me down. I'm shit-scared of a major injury that would keep me off the bike as I'd be deathly bored!
I hate turbo training and would rather ride outside BUT there's no denying how much more time-efficient HIIT/VO2/Over-Under sessions are. I'm generally much "fitter" (power/speed) at the end of winter and I generally lose that fitness but replaced by "more endurance" as I do longer rides in Spring/Summer/Autumn. My main focus is back-country gravel rides slash bike touring so the ability to churn out back-to-back 6hr+ rides is important to me.
Anyway, a riding buddy recently got gravel bike and wants to ramp up his riding, so is putting together an official, licensed "team" ie invited riding buddies to avoid clueless randoms and keep numbers small and manageable. He and some of the others have got various races/fondos planned and I want to join them for training purposes as well as having a pool of like-minded/ability people I can train/ride with through the year.
I suspect I'll be the oldest person but as I'm retired I also have the most time to train 👍 So I've got a Rouvy subscription and am trying that for a month but will focus on Anaerobic/High Aerobic rides only, whether solo ridings with ERG workouts or races. I'm a bit disappointed in Rouvy races so far, there's nowhere near the choice or number of riders that Zwift has....however, Rouvy has thousands of AR (filmed) routes to choose from so it's good for scoping out exotic locations.
So, a typical week for me is a 3 to 4 outdoor, mostly Z2 rides of 1.5 to 3.5 hrs during the week when the weather is good topped up with a couple of turbo trainer HIIT sessions or races when the weather is shite. I don't really do rest days/rest weeks properly - I'm not serious enough to care. If the weather is good, I'm riding whatever! (I should probably change this 😅)
In terms of specific rides, nothing definite yet but I'm hoping to get to Iceland and/or Norway this summer. Mrs Vlad doesn't ride so on those trips I'll be looking at couple of 5hr+ rides spread over a week or so, so I can do the sight-seeing/hiking with her (she seems happy to allow me to indulge in riding but there's no way she's gonna let me go to Iceland and not tag along herself!)
I wouldn't use VO2 efforts as a gague of ftp, it's really common to have to tweak VO2 efforts based on your power curve. That said, if you haven't tested for a while you should do that as a priority because training without a good benchmark for your zones is unlikely to be productive.
Bit of a strange comment seeing as the standard 20 min FTP test is ridden at ~105% of FTP. If 20mins at 105% works then 4x8mins at 105% is gonna let you know if you're in the ballpark. It's obviously a hard session, but it should be achievable with reasonable legs and a correctly estimated FTP.
The most common problem is that people neglect the 5min full gas interval that should be done before their 20min FTP test, so the FTP ends up being too high.
I just think my issue with the 4x8 interval programme is that I haven't done that sort of interval training for a while, so i wouldn't expect to smash it out straight away.
I'm happy building up with 3 then 4 intervals at a lower intensity, and I'm confident pretty quickly my body will remember to 'ignore the pain' and i'll be able to complete them!
DrP
Bit of a strange comment seeing as the standard 20 min FTP test is ridden at ~105% of FTP. If 20mins at 105% works then 4x8mins at 105% is gonna let you know if you're in the ballpark. It's obviously a hard session, but it should be achievable with reasonable legs and a correctly estimated FTP.
Yep, fair point. For some reason I'd fixated on the notion of VO2 (IME, typically higher than 105% FTP) rather than looking at the actual power quoted. Gladly retracted.
I'm happy building up with 3 then 4 intervals at a lower intensity, and I'm confident pretty quickly my body will remember to 'ignore the pain' and i'll be able to complete them!
If you're happy with it and not getting demoralised then it sounds like a good approach. I guess if you need to vary things to keep motivated you could also look at changing interval length.
I just think my issue with the 4x8 interval programme is that I haven't done that sort of interval training for a while, so i wouldn't expect to smash it out straight away.
I'm happy building up with 3 then 4 intervals at a lower intensity, and I'm confident pretty quickly my body will remember to 'ignore the pain' and i'll be able to complete them
Assuming your FTP is correct, then a better strategy would be to increase the rest period between intervals. Or make sure that your legs are fresh by reducing the frequency of intense workouts (once every 7-10 days). Or aim for 3 intervals instead of 4. 3x8 at 105% is still a decent stimulus. If you lower the intensity then you change the nature of the workout and in that case you might as well just do a sweetspot session. Nothing wrong with that of course, but it's a different beast to 3x8.
As per the other comments, reading with interest - relatively unstructured in terms of training so keen to see what others are up to!
37, 6'2", 87kg. FTP roughly 350w.
Not overly competitive, used to do a good number of enduro races, but found them stressful and ultimately didn't enjoy it so knocked it on the head. That said, I've spent the last few years watching cross, and not actually racing so maybe there's something to try there...
Picked up Zwift about 12 months ago in order to stave off the inevitable decline in fitness over winter - was derailed last year by emergency surgery and some time off the bike, but this year, I feel like I'm coming through winter with a bit more bike fitness than usual, mainly on the basis of 8 weeks of consistent Zwifting rather than anything else.
Loose goals for the year are Tor Divide (gravel route) in sub 11-12 hours, hit an entirely arbitrary FTP of 400w, and drop the weight to closer to 80kg than 90kg. I've also been bumped up Cat A racing on Zwift which is an entirely different, significantly more painful ball game, and it would be nice to be back at the pointy end. In terms of riding, I've loose plans for a couple of semi-uplifted weeks in Andorra/the Alps with a hefty chunk of winch and plummet, so fitness to do big days back to back would be nice.
Current training looks a bit like threshold intervals (3x 15 at 100% FTP), 1/2 Zwift races, then 1/2 longer Z2 rides, all on the turbo. Generally a couple of rides at the weekend outside to keep sane on an MTB.
I'm sort of hoping the volume is sufficient to see a natural increase to 400w with the general boost to overall endurance, but not averse to adding in some strength training/gym work if it looks like it's getting further away. I think I've a reasonable understanding of 4-week cycles for training, but the longer term 'do x for 4 weeks, deload, then increase for x weeks' stuff seems a bit more opaque, so will be lurking to see what others get up to!
Ok did my ramp test just now...background 52 this month, weight around 73kg, lost 1 or 2 since Xmas. Before Xmas did a 20min test, found pacing hard got FTP of 256w. Have done a VO2 interval and a threshold or seetpot interval each week for 4 weeks and usual outdoor 3-4 hour ride at weekend Ramp test today....got 275w. Quite surprised at that highest I have seen (in 6 or so years of turbo riding in winter) is 279w. Going to do the Dirt destroyer training plan on Zwift next mainly as it has built in outdoors rides. Would like to get FTP/kg to 4.0.
Some impressive numbers above! I'll never know an accurate FTP as I'm just going off virtual power on a dumb trainer, should probably go to a gym or something with a Wattbike to do a test, but having a number wouldn't change my training, and would probably just depress me! 😂
I can however weigh myself depressingly accurately, 4 months to do something about those numbers!
Am enjoying planning some bigger training rides for the spring, silly rides just picking off multiple climbs of appropriate length and gradient, some 100km/ 2300m climbing days coming up 🤮
Some impressive numbers above! I'll never know an accurate FTP as I'm just going off virtual power on a dumb trainer, should probably go to a gym or something with a Wattbike to do a test, but having a number wouldn't change my training, and would probably just depress me!
I'm always wary of comparing FTP numbers between people because there's so much variation in how they're estimated* that it's hard to know if the comparison is fair. It's also why doing a test on a machine that you aren't going to be training on can be a bad idea as there can be huge variations between devices. My smart trainer typically reads 6-7 watts lower than my power meter at threshold so if I used that for FTP testing then my outdoor training would be much less effective.
* even very good power meters have to use some assumptions to estimate how much power you're producing and these assumptions will differ depending on where the power is measured. To add to that the question of what FTP actially *means* isn't that simple - a quick look at the TR forums reveals a lot of discussion around the topic.
Yeah true but despite that an FTP like the one above of 350w would be nice!!!
Oh dear, another aborted workout last night, beginning to wonder if I'm just a bit burnt out with the indoor stuff.
Legs were actually feeling good, warmup felt easy and the first couple of 30 second openers felt effortless, but I was just constantly uncomfortable in niggling little ways (a recurring theme recently) and very distracted, the bike was creaking, my computer needed charged, my favourite mix on the headphones suddenly started getting on my nerves, etc. etc.
Basically I suddenly realised I really really couldn't be arsed sitting through the whole workout. Not the first time recently either.
Guess I have two options - just focus on weights and running midweek, accept I might not get quite as bike fit but probably end up 'fitter' overall, or drag out my mottly collection of old headlights and waterproofs and try and take it outdoors again in the evenings and mornings. Recent weather (constant drizzle and 3-5°C temperatures) has been a big demotivator for getting out when it's still dark 🙄
I need to keep reminding myself that I could probably improve my performance more just with some dedicated weight loss than with any specific training! 😂
Funny how the slightest things get inside your head when you're 'not feeling it' and contrive to force you back onto the sofa!
Maybe it's time to take a break and make a slight change - some nice steady spinning for a week with a new playlist, freshen up and provide some different, motivation? Sort out those little gremlins that magnify when you're under stress.
Remind yourself how crap it feels after you've given in to those nagging voices!
I got really tired of structure around New Year so took an unscheduled easy week and followed it up with a week of racing for a different stimulus. For the record, I hate racing on the turbo.
Worked a treat, fully back on plan now and starting to see some progress.
Argh, hope you find some motivation again 13thfloormonk! I agree with Haze that a wee rethink can be just the thing.
Ive just had my first FTP detection with trainerroads new system and it reckons I’m up 2.5% on this time last month. It doesn’t sound much, but I definitely feel much stronger. I’m a long way off the 350w that folk are dreaming of but it’s definitely good to have a little reminder that I’m making progress and I’m making a point of taking some joy from that. Hopefully that’s what will keep me on the pedals for the next couple of months !
I really need to get back into my fitness. Just before xmas I was really on it with non bike stuff, with combination of boot camp, weights and running most days.
Managed to pull my back just before xmas and done nothing since. Back still aches a bit now but I really should be getting back to doing something. Sadly, a combination of nervousness with the back, knowing I’ll have to take it easy and being back where I started, means I have zero motivation.
Fact I’ve now spent two months doing nothing but eating and drinking rubbish isn’t great 😩
Assuming your FTP is correct, then a better strategy would be to increase the rest period between intervals. Or make sure that your legs are fresh by reducing the frequency of intense workouts (once every 7-10 days). Or aim for 3 intervals instead of 4. 3x8 at 105% is still a decent stimulus. If you lower the intensity then you change the nature of the workout and in that case you might as well just do a sweetspot session. Nothing wrong with that of course, but it's a different beast to 3x8.
I agree and disagree - i think my issue is i've not properly trained for a while.. So at present i'm building up with 3 intervals at about 102% FTP.. soon (I promise sir..!) I'll be at 3 intervals at 105%..then at the 4.
I'm getting there. A few months of illness and injury can set you back, but i'm not starting from scratch!
a few years back i had an ftp of 312 at 68kg... now muscle bulking so 75kg, and an 'unfit' ftp of 265 currently.
DrP
I agree and disagree - i think my issue is i've not properly trained for a while.. So at present i'm building up with 3 intervals at about 102% FTP.. soon (I promise sir..!) I'll be at 3 intervals at 105%..then at the 4.
In that situation I would just be doing sweetspot - that is why is called 'sweet' spot - maximum stimulus:fatigue.
4x8 is an icing on the cake workout, sweetspot is bread and butter. You are trying to run before you can walk.
But at the end of the day, as long as you're doing something (with consistency) then that's the main thing.
Argh, hope you find some motivation again 13thfloormonk! I agree with Haze that a wee rethink can be just the thing.
Yes thanks both, my wee slump last week happened to coincide with three relatively consistent good weeks beforehand, so maybe just needed a rest week.
Out and feeling good on the gravel bike today, reminding me that for my objectives (long rides) I could be achieving just as much from strength training as from speed work, my triceps and delts were not enjoying five hours of twisting mud and roots ob a rigid CX bike!
In that situation I would just be doing sweetspot - that is why is called 'sweet' spot - maximum stimulus:fatigue.
4x8 is an icing on the cake workout, sweetspot is bread and butter. You are trying to run before you can walk.
But at the end of the day, as long as you're doing something (with consistency) then that's the main thing.
Ah, so you reckon start with sweetspot, then move to the 4x8 later.. sounds ike a plan actually.
DrP
Ah, so you reckon start with sweetspot, then move to the 4x8 later.. sounds ike a plan actually.
Exactly. SS and 4x8 are both aiming to increase threshold power, but SS does it at the bottom end of the threshold range, whereas 4x8 is at the very top of the range. Start easier, finish hard - periodisation.
Interesting thread.
I've got the Glentress 7 solo this year at the end of May. Never done an endurance event. Done plenty of enduro over the years.
I don't have a plan, I'm just trying to ride more, 3 times a week at the moment. Just riding, no real structure. I struggle with hamstring cramps a lot, so I can never truly push on a bike.
My FTP is well under 200. I'm 43 and 82kgs.
That Reddit thread is an eye opener for sure.
I really like the 'icing on the cake' analogy, my mistake has been trying to make these a regular, ongoing thing.
I'm going to try and 'sprinkle' intensity into the mix once every couple of weeks. I get the opportunity to go out and absolutely rinse myself once a fortnight, typically 4-5 hour gravel (usually incorporating lots of muddy singletrack also) and which is firmly Z3 'junk miles' (I know, I know, it's not junk if you enjoyed it).
Either side of that I think I just want to focus on consistent 1-2hr Z2 rides, twice weekly strength and at least one short run. This might leave time for a short VO2 type workout per fortnight, really just to keep the legs used to it.
I always wonder about the training effect of the long gravel rides. I'm stiff and sore today (in a good way) and will probably take tomorrow off as well. A two-day break every fortnight doesn't seem to harmful and I've banked a bunch of Z3 which is exactly the sorts of efforts you want in the tank for the big days out (I hope). I do sometimes worry though that all I'm doing is banking fatigue and low back pain 😆
Agree with the above that prioritising consistency over intensity is a good idea. A couple of times I've hit December or January thinking 'I can handle hard intervals, I'm just going to smash myself' and then had a max of 6 week worth of motivation. I don't know if that's a physiological thing but for me I just can't enjoy putting myself in that pain hole multiple times a week, even if it is kind of fun at first.
It all comes down to the individual's aims at the end of the day. If you want to be hitting 4W/kg+ then you're gonna need consistency and intensity, but the point is that the intensity should be managed, otherwise it's burnout and/or stagnation. You wouldn't go to the gym and just train max deadlifts every week otherwise you'd be absolutely shagged after 6 or 8 weeks.
And of course you can only manage intensity effectively if your FTP is correct. So the ego must be dropped and the proper 20 min test must be completed... as a priority. If your FTP is correct, then none of the main interval sessions should be that bad (4x8 @ 109% is the exception!) 2x20 @ SS should be a comfortably hard session - the sort of level that you could do 3 times a week if needed. Same for 4x4 @115% - it should not be a death or glory type effort, otherwise your FTP is simply too high.
Not that I'm particularly "training" for anything (although I do have a couple of gravel races I've signed up to) but this year has just been shit.
January's mileage was virtually all done during a week in Spain (and even there the weather was properly shit a couple of days) so it was a 10-12 days of no riding, a week of lots of riding followed by another 10 days where I did a small amount of commuting on the e-bike.
I've also been plagued by a series of colds. As soon as one has gone, the next has rolled in.
I'm spectacularly unfit. Just desperate for some decent weather to allow riding to and from work and to not have a nose made of thick yellow-green mucus.