talking to the coach

Just spent an hour skyping with my coach It's so interesting to have someone analyse your training and performance.

We talked about my power profile. Highlighting my strengths and weaknesses:

This is how the Power Profile looks based on 75 kg weight:

• 20 min FTP 335 W = 4.47 W/KG very good, mid cat 2

• 5 min 401 W = 5.3 W/KG very good mid cat 2

• 1 min 606 W = 8 W/KG good low cat 3

• 5 sec 888W = 11.8 W/KG fair cat 5 / non trained

Not a sprinter then! I don’t feel sprinting is a strong point, but I would like to test the 1 minute and 15 sec efforts again

We set down the power and heart rate zones which form the basis of a training plan:

1 Active Recovery 183 W (up to 119 HR)
2 Endurance 183 W to 250 W (120 to 145 HR)
3 Tempo 250 W to 300 W (146 to 164 HR)
4 Lactate Threshold 301 to 351 W (165 to 183 HR)
5 VO2 max 352 W to 400 W (184 +)
6 Anaerobic Capacity 402 + W
7 Neuromuscular Power

We talked about next year's annual training plan:

I need to think about how to match this more to my strengths. How to make performance improvement targets. Lots of things to think about and reassess!

Wednesday’s training: Road (105 km, 1,700 m climbing)