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I actually did the Wednesdays but I would have skipped them if I could have done any real riding instead.
Yesterday we had a rare lie in that made us late and I tried to fit in my workout before breakfast...big mistake I was useless. My best arrangement seems to be eating a half dinner with the family, wash up, workout then eat the rest.
Have run out of video to watch...take the star wars box set to the garage?
Thinking the crits could be a good indicator of how things are going, get those done then intermediate build up to spring. There's a Thursday night road league April to July that's tempting if I'm feeling it.
I'm waiting til Tuesday for my 8 minutes though, can't say I'm looking forward to it either! I'd be happy if it hasn't changed much tbh, won't be too disappointed as it's just base work?
Well, that's the closest to death I've felt in a while! Felt good though. FTP up 10 from 192 to 202, so I'm edging closer to where I was last spring.
54 miles off road today seems to have sorted my cough out for now. FTP test Tuesday Xc race at the weekend before a build plan for jan/ feb crits. 😈
Just got a wahoo kickr and started using tr, first time turbo user. Works great, tr controls the kickr so no hiding place. So much 'easier' to do intervals with no distractions was getting bit dangerous trying to do on road and trail.
Started to look at mtb plan with the aim to start that in the new year ready for xc season, Katahdin was a good workout. FTP test much better to do on a turbo as well. Should have done this years ago...
Just 99% finished Sweet Spot 1 low volume too (well I got to do Brasstown, just to say I have actually finished it?)
I think Ill have a week off turbo, then just do an 8 min test just for shits & giggles ;))
I'm not sure what plan to do next, problem is I can only do 3.5 hrs Max per week, so would like one more intense but dunno which one? Also Im gonna wait until new year, as every Xmas have ambitions of Rapha Festive 500, but always fall short...
Haze let us know what new FTP is, good luck 🙂
Sweet spot base 2 definitely starts to get more intense than SSbase 1, or you could go to the cyclocross or MTB plans for maximum torture. FWIW, I did SSbase2 last year, with a break in the middle to do the Festive 500, then moved onto the CX plan (the MTB plan wasn't available last year).
Base 2 sounds about right, think I'm ready for a bit more effort but don't want to crank it up too high just yet.
Oh Yeah SS Base 2 - Low volume is 4 hrs a week, maybe just about doable? 😉
Base 2 sounds about right, think I'm ready for a bit more effort but don't want to crank it up too high just yet.
Erm....
Have I missed something?!
Perhaps base 2 is Hardcore?
I haven't been on trainer road since thursday, due to illness, my CX training is going to pot!
Haze, it may be me by I found Sweet Spot2 quite hard and ramping to very hard at the end.
I too have been ill for a week 1 x mtb ride only this week. I'm supposed to be doing ftp test tonight but may defer to tomorrow.
Just aborted mine, felt good at the start but ending up going out far too hard in the first 8.
I have a whole load of excuses why I probably shouldn't have bothered tonight but a schoolboy error has left my lying on the floor shaking like a shitting dog for the last 15 minutes!
Think I'll leave my FTP where it is for a bit...
Cheers Kryton, despite my post directly above I'll crack on with it and see how it goes...
Just done sisters (sounds wrong) as part of the mtb plan, that was hard had to drop it to 90% 3/4 through to make sure finish. Finding my weaknesses, I can sprint no worries and can average a fairly decent power but I do like to vary, keeping a constant effort is killing me. I wouldn't do an FTP test after being ill, bit of a shock to the system and may be a disappointment...
I wouldn't do an FTP test after being ill, bit of a shock to the system and may be a disappointment...
A general question then; most plans start with an FTP test - is there anything wrong with not performing it and carrying on as usual, specifically if you were finding the previous plan pretty hard - as in struggling with the last 10% of most intervals? Or should I "test", even if the result is that it goes down...
I'm supposed to be starting "novice race" tomorrow (today actually) in prep for a January winter series but haven't shrugged off a cough...
On the basis of tonight, that's exact what I'm thinking I should have done.
I'm fairly happy where it is tbh (see post from a couple of days back) so would probably have made sense to have taken the opportunity to rest.
Instead of sat here feeling battered...
My only concern with testing when ill or recovering from illness is that the test is supposed to be a indicator of what you can do when rested or at least not fatigued and as in itself is a stressful exercise and could prolong an illness. Also pretty demoralising to have a poor test, maybe use a prior FTP result with a 5% reduction initially.
I really should not have had to reduce the watts on my 'ride' but I rarely rest enough, to easy to forget that rest is when the body repairs itself and makes us stronger..
To that end I'm not doing any riding or turbo tomorrow, first time in a while.
Ebbetts tonight, quite tough with those short sprints.
Got through it okay in as much as my arms weren't going numb tonight, definitely felt like a step up from Base 1...
Kaweah was tough, really had to dig deep on the last interval!
Realised this afternoon I've been following the wrong plan! I thought I was doing sweet spot, but I've been doing build! What a knob.
Enjoyed centennial this morning though. 🙂
How are you finding build? May be my next plan to take me through to spring.
Keeler Needle coming up on Tuesday, looks like it may hurt...
Finally looking forward to doing the Novice Race Ftp test after being ill for a couple of weeks. I decided to do Epic Red Wing today to ease myself back in, not as easy as it looked...
Haze - Keeler Needle isn't that bad as long as your head is in the right place. Grit your teeth and go...
Had a good session on Saturday so feeling much better after a sketchy week or so, need to wind the bad habits back in (ie. drinking) and I'm sure I can find my groove again...
Good luck with the FTP!
I'm ashamed to say that I sacked off the weekend workout in favour of going on a muddy cross bike ride with friends, eating homemade brownies then finishing off the weekend with a curry and beer. I should feel guilty, but I don't really 😳
I suspect TR will have its revenge on Tuesday...
Is it just me or has the virtual trainer list been updated and my trainer de-selected? I was a bit confused starting a workout with cadence but no power, had to go in and set it up again.
How are you finding build?
i only did the first week but found the sessions sensible & enjoyable - I ignored all the sit down/ stand up stuff from centennial - that's the stuff i don't like.
I'm interested in doing sweet spot/ 20MP build tempo stuff but i think i'm going to pick and choose workouts as opposed to follow a plan.
I'm going to move between sweet spot base, 20 minute power, 40 mile TT and add in perkins/ colosseum when required.
Just had a break after finishing sweet spot base - low volume 1. Did an 8 min FTP test today, boy u forget those things aren't pleasant - why oh why do we do them???
Thought i'd only improved FTP a few watts, but gone from 245 - 260, so pain was worth it. Not goona bother with a plan until new year maybe enjoy a mince pie or 2 & festive 500.
I now get a feeling to see much more improvement I'm going to have to really up my workload, which I dont think is possible at moment.
Had to share as wife will just look at me blankly if I tell her 😉
Admittedly it was my work xmas party last night, but I just knocked out Cedric, and really struggled to finish the intervals. I'm almost scared enough that my FTP will drop and therefore to start next week's build plan at current FTP and not do the test. 😳
Well if it's going to take a dip then winter's the best time. At some point it's going to go down!
A good [url= http://blog.trainerroad.com/long-road-leadville/ ]blog[/url] post yesterday about training for mtb endurance events and how to structure a long period of training. I'm not doing a trad base this year and I don't know what Leadville is but I might be able to use the "sustained power build" and "xc marathon" plans when they become available.
In other news i've failed 2 and skipped 1 of the 105% interval workouts in the mtb mid volume plan so i'm effectively on the low volume plan! It's easier than an 8 minute test, just can't do it right now.
8 minute FTP test today to kick off the 2015 season training.
Nice increase to 4.2W/kg, hmmm lovely.
6 week intermediate base plan, then Sufferfest Tour, then MTB plan. Training sorted then.
Failed the ftp test today, stop start all the way through the 2 8 minute tests couldn't be consistent, didn't even average my prior ftp. The morale - never test when ill...
I shall carry on the Novice Race at my old ftp and re test in 8 weeks or so. 5 weeks I'll has put me back a fair bit :-/
Not good re test, but treat it as 5 weeks rest. Gives you chance to push hard now your rested..
I've been a bit slack the last month, riding every day but not at intensity just enjoying being out. However using the turbo has definatley helped, picked bits and pieces of mtb plan to try as new to turbo, 20 minute test on decent road bike this week has seen my ftp remain steady which i was happy about.
New year will be mtb plan proper, bring the pain. Not going to lose any weight so all about the power just need another 10 watts to get me to 4.5w kg min by end Mar, first xc race of the season.
First week of intermediate base two completed. Finished off with Palisade which is 5 * 9 minute over and under intervals for a total of 90 minutes on the rollers.
my weekly TSS is usually somewhere between 450-650, usually about 8/10 hours on the bike,
for days like today when i don't want to play russian roulette with the ice should i just jump on any of the high volume work outs around 2 hours?
any recommendations apart form ISLAGIATT ? or after a week off should i go for something with less IF ?
That's an impressive amount of TSS a week dirtyrider!
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Just signed up and also joined the STW club - hope no one minds!
Doing the Traditional Base (mid) to get the ball rolling. 3 hours on the turbo sounds terrifying....
There's an STW club?
Edit: So there is *waves*
Ok so I've been dabbling with the traditional base training plan for the last few weeks but work and a cold have meant I've not been on the turbo for the last 2 weeks so looking to get back in to some training this week now I'm feeling better but can't face the boredom of Whorl so looking to do something that's going to improve my endurance and keep me interested.
Was thinking of doing the Sweet Spot - Base 1 but not sure if this fits the bill for what I'm after. Anyone have any suggestions or should I just get on with this plan?
The Sweet Spot base plans look good to me. Do a plan that you can realistically achieve rather than attempting something way too advanced and failing. For the majority of folks following any of the plans will give them 90% of the benefits of following a plan tailored to their exact needs, and without the cost of getting one created for them.
Nice consistency dirtyrider, what do you don the road/trail to complement that? To answer your question, sort of, I'd say two one hour sweet spot sessions in a day would be better than one longer session if you're searching for ideas/inspiration.
Nice consistency dirtyrider, what do you don the road/trail to complement that?
thats all outdoors, I've done 1x 30 minute session on the turbo since March
2x 1 hour sound good, kids might hinder that however, just looking at sessions for winter days rather than following a plan, might do the 8DC rides