build 1, week 3 meeting

昨日のミーティングの時にコーチが『今週はできるだけ出してください！」と言いました。やりますよ！

Another meeting with the coach last night.　His advice? "Put it all out this week!". I'll do my best!!!

www.tokyocyclingcoach.com

Here are the notes:

Last week's Tokyo Enduro

I thought I rode a good race. I regret missing the decisive move as I felt I could have gone with it. If we'd have known about the live lap splits beforehand, that would have helped.

Stages power recorded an average of 240 W. Normalized Power was 268 W, probably on account of some coasting and breaking going into the corners.

Heart rate distribution:
20 percent in zone 2
50 percent in zone 3
30 percent in zone 4
50 seconds in zone 5

We think that 20 % in zone 2 is very encouraging for a road race. I was using this for training so was very active at the front. With a more conservative effort, I feel I could have spent more time in zone 2.

The data could be easier to analyse by using the Autolap function on the Garmin. I will experiment with this in training and use it for my next event at Gunma CSC.

Analysis of Build 1, week 2.

I think I upped the intensity nicely last week. I did some hard intervals. I also did some chunks of time in upper zone 2 (135 to 140 HR) which is higher than the general riding I've been doing up until now.

A basic breakdown:

• Monday: 30 mins upper zone 2
• Tuesday: 40 mins upper zone 2, 40 mins 90 percent FTP
• Wednesday: low intensity x 5h
• Thursday: 35 mins at 90 percent
• Friday: 40 mins upper zone 2
• Saturday: 2.5 h upper zone 2, 30 mins 95 to 100 percent
• Sunday: rest

Based on the above, I did about:

• 1h 45 at high intensity (we said to aim for 2h)
• 5h 30 at mid intensity
• 10 h or so at low intensity.

Example ride

We looked at today's ride (Monday March 23rd) as an example of the training I've been doing. I did 90 percent LTHR (160 HR keep) for 20 mins x 4.

We feel that if I can do four sets at this intensity, the intensity is not hard enough. 80 minutes is too much volume.

On Wednesday I will try 2 or 3 × 20 mins at 165 HR (95 percent LTHR)

The plan for Build 1, week 3

Next week (Build 1, week 4) is a rest week.

This week should be the hardest week of the year so far. Producing the highest TSS. I should aim to be completely spent at the end. I'm up for it!

The purpose of the Build phase is to increase the FTP. I will continue to do intervals at 20, 15 and 10 minutes length for this purpose.

In addition, I will do some steady rides in zone 3. This will replicate the kind of riding I will be doing in my target races this year. It will also boost the TSS.

After the meeting I came up with a basic plan for this week:

• Monday: Road 90 percent LTHR x 20 mins x 4, Rollers lower zone 2 (220 W)
• Tuesday: Rollers zone 3 270 W (53 kmph), Rollers lower zone 2 (220 W)
• Wednesday: Rollers or road 95 percent LTHR x 20 mins x 2 or 3, Rollers lower zone 2 (220 W)
• Thursday: Road: asaren zone 3, through and off, Rollers lower zone 2 (220 W)
• Friday: Road: asaren 15 minute TT, Rollers lower zone 2 (220 W)
• Saturday: Rollers zone 3 270 W (53 kmph)
• Sunday: Road: volume, long group ride

Upcoming races

Gunma CSC April 18/19. We talked about the two race choices available (enduro and RR). We feel the enduro will be best training for my target races this year. I will enter the 90 minute solo category.

We looked at the data from last October's RR on the same course.

In an enduro on this course. Time can be made on the descents. I will use a 53 × 11 for this race. I will try to do a controlled and steady effort over the course.

Tokyo~Itoigawa May 23. I put in my application for this race.

Uchinada TTT and RR This has been confirmed for Sunday June 28th

I'm really motivated to do a hard solid week of training this week!