TrainerRoad and Sufferfest takes it to an entire new level of training/suffering/pain, especially when you’ve set your FTP up correctly.

Highly recommended.

If you’re heading to the Brighton area then use the Run Shop in Hove, they’ve also a store in Worthing if that’s closer to you. They’ll sort you out.

My current client has a gym with a LeMond trainer in it with power meter, completely lucked out, result 8)

Running shops run by runners are a good place to start.

Whilst I agree that most do not have a medical background, they do normally run 90+ miles a week and get through a lot of shoes and see a lot of runners feet.

Worth doing, pay for it up front, find a brand that works for you then hunt online for your second, third, ….. pair.

Kudos for getting it done I’d say. Any port in a storm

Perfectly fine.

That’s what happens with Shimano cleats, it doesn’t effect the pedal/cleat interface, it’s just for walking

Interesting quote from joe friel re distance work for crits with reference to the last 5 weeks pre crit:

During these five weeks, keep the volume of your training low. The emphasis must be on sprint intensity. Piling on the miles will only detract from the quality of your anaerobic endurance workouts while providing no greater fitness.

Kinda goes against the advice

Not really, Joe Friel is the master of training in blocks of specificity. Before those 5 weeks mentioned he would have prescribed a number of 4 weeks blocks looking at base, strength, intensity etc.

That advice would also be aimed at someone aiming to peak for one or two specific races in an entire season, that’s how his plans work.

So whilst undoubtably correct when taken in context, it falls over when cherry picked out of context.

Train your weaknesses race to your strengths.

Take the wind on.

I’ll echo what others have said.

Race Saturday
3 hours Sunday
Rest Monday
Long intervals Tuesday
Short intervals Wednesday
Long intervals Thursday
Rest Friday

Ooh excellent, 11 speed here I come.

Most cx tubs would wear out very quickly with any road use, if it had to be tubs then a heavy winter trainer style might work.

The more time you have to train the more base comes into play as your body can only handle so much intensity.

Pro’s still do intensity work in winter, but even they have a limit, so they ride long as they have the time.

It seems that most pro’s work at around a TSS of 150 day, or the equivalent of two one hour Sufferfest sessions, now reduce the intensity and increase the time and get to that score.

6 hours training a week, if used wisely, is plenty to be competitive.

Break that down into three 1 hour interval sessions and one long ride.

If it were me I’d start with a 4 to 5 week block of long intervals at just below FTP, say 2*20 or 3*15 minutes, then move to a block of shorter more intense ones, say 6*4.

Throw a couple of full out hill sprints into the longer session and see what that does.

Ride with a club and get dragged around by faster people and discover just how deep you can go with regards to suffering and then recovering, you may surprise yourself.

Road: Baum with Super Record EPS and Bora wheels
Cross: Speedvagan with Di2 and a whole bunch of DA tubs with Dugast’s
MTB: Gasventinove Stembek frame, WR forks, FRM wheels/finishing, XX1
Fun: That Shand on the homepage

Going to have to wait a week or so before mine arrives in Swedenland, but its always worth the wait.

Did anybody here pick up a copy of Conquista? First issue was electronic, but they released an actual magazine/journal late last year, (as well as the electronic version). Also highly recommended.

https://www.facebook.com/Conquista.cc

Racing once at the weekend should be no problem. I’d rest the Sunday or ride an hour or so super easy.

Sweetspot Tuesday, hard intervals Wednesday, reduced time sweatspot Thursday, rest Friday.

That’s what I was doing when racing CX twice a weekend in the Autumn and I found it worked really well.
—
Did Angles on Sufferfest on Sunday, man was that last 8 minute interval hard!

Two sets of 3 * 4 minutes off 2, with 10 minutes rolling between sets.
http://www.trainerroad.com/cycling/rides/633777-Aktivitus-KIKV

Feeling good after delaying the session from yesterday due to dead batteries in the PowerTap, now just have Saturday and Sunday’s session to handle then I’m due an easier week.

Found out the gym at my client’s site has a LeMond trainer with power measuring, result! No integration with my Garmin or TrainerRoad but perfect for lunchtime sessions!

Very nice. 8)

Frame size?

I would have said an FF29, you’re only losing half a pound in weight over carbon, I’d seriously consider it.

XC skiing, ice hockey, and the various formats of throwing yourself down a tube of ice/snow

I think you answered your own question.

If you raced hard but even paced then we can assume around 173 or slightly higher to be your threshold and that 204 is a fair representation of your max. 220 minus age should be ignored, especially for fitter more life experienced people 🙂

Most of sessions have a TSS of around 70-90, (for the 60 minute ones), so they vary a lot in intensity but compared to elite riders banging out days of over 150 in TSS its not that bad.

Suffering and cycling combined sells.

Think of it like a chain gang for agoraphobics…

Funny, 😀

just stream one of the world cup XCO races from last year from the UCI channel, excellent motivation, and some quality commentary

Thanks to JonEdwards for the Saffron heads up, nice 8)

Some excellent core strength workouts here:
http://www.styrkeprogrammet.se/fardiga-program/

Text in Swedish but each exercise has a film showing you the way to do it.

Start with Bålstabilitetspasset – nivå 2, Core Stability level 2 and do that twice a week for 4 weeks then move to level 3.

Ride fast intervals on the MTB for technique and strength

Like that a lot!

Nice to see a non-sloping top tube and some classic lines. That paint job is class too.

Are the stays painted silver, raw, or chromed?

I use the Elite ones with resistance, here:
http://www.wiggle.co.uk/elite-v-arion-parabolic-inertial-rollers/

Work well, not the easiest to ride I’ve since found out, a little too much plastic in the build, but have lasted two winters kept in a damp shed in minus temps.

but max power at 90rpm is around 550W on 32T

Not sure 90RPM counts as low cadance, but fair play that’s quite some resistance.

That’s quite a wide power range.

I use the 3 second smoothing and run +/-20 watts most of the time.

1*10 is not going to lend itself to low cadance work, stick to the road bike for that.

I use Sportful cycling gear, very good fit and very reflective.

http://www.probikekit.co.uk/sports-clothing/sportful-reflex-2-cycling-gilet/10743315.html

I actually have the long sleeve version but I’m sure the vest is just as good, although those are showerproof not general gilets

6 *4 minutes off 3 tonight. Completed the session which I failed to do last week, (stopping after 4 intervals).

Just on the edge of utter misery but made it through thanks to yesterday’s day off and being fueled by cake from the boss earlier in the day.

Those are the default ones, my cycling max is around 178.

Will adjust accordingly.

sorry off 15. Yes.

Looked like this:
http://www.trainerroad.com/cycling/rides/595733-Aktivitus-45-15

Didn’t program the session quite right so rode each interval at about 10w too low.

Rollers rock, keep at it.

20 * 45 seconds of 15 today, lovely!

Nice bike, good price, no brainer IMO.

Low cadence high power workouts are some what difficult on rollers MrBlobby, otherwise I find everything else is fine.

Functional threshold power or pace (FTP) is the highest mean average power or pace you can maintain for one hour.

Normally you use a 20 minute test to determine your FTP as doing a full 100% hour is simply too hard.

You can then divide your FTP by your body weight to allow you to compare values, as 300 watts is very different for someone who is 100 kg than another who is 75 kg.

VO2 max intervals for me. 6 * 4 minutes off 3. Hard hard work, first week of a 4 week block , oh goodie.

Yup that’s correct, TrainerRoad becomes the head unit. Although I use both so I can log my rides in Strava as well.

Its not the head unit it needs to be compatible with, but the actual devices, H/R belt, speed/cadance monitor. The head units only receive via ANT+ they do not send data.

It seems that TR doesn’t get speed directly from the Garmin but uses the raw data in some way.

I’m not sure what the sample rate is of the ANT+ stick I’ve got but I know that the Garmin head units use a much lower rate compared to what some of the devices put out. See DC Rainmakers world class site for some really geeky stuff on this.

I always take TR as the master, although haven’t noticed any diff between them.