july 23 coach's meeting, build 2 week 4, build 3 week 1

Too busy training recently to write anything!

Before the Gunma CSC race, I had a meeting with my coach Here's what we talked about:

Last 3 weeks of build

I think I did a good job of increasing the intensity over the 3 weeks:

• Build 2 week 1 15.5 h / 700 TSS
• Build 2 week 2 16.5 h / 885 TSS
• Build 2 week 3 22.5 h / 1075 TSS

It was noted that the 3rd week was the 2nd biggest week (in terms of volume) so far this year.

FTP test

Based on the midweek FTP test we reset the FTP value:

• 380 W x 0.95 = 361 W FTP

This value is consistent with field observations when doing VO2 max intervals (the 440 W I've been hitting equates to roughly 125% of this new FTP value)

However, there has been a general jump in power readings after Uchinada.

We compared the value to powertap readings earlier in the year:

20 min FTP tests:

Nov 360
Feb 357
Mar 361
Apr 365

We will keep an eye on power readings. If there is a major shift, we will make adjustments.

Upcoming races

The jyonnobi marathon is on August 15.

In the next 2 weeks I will do specific training for this. This will be in the form of intervals on the main climbs of the course.

We also adjusted the annual training plan to accommodate the race. Leading into the race I will do 2 weeks of build followed by a rest week.

The build weeks will be hard. Aiming for 800 and then 1000 TSS.

Fuji 200

I put in my entry for Fuji 200 on September 23.

We talked about strategies for this race.

An assistant rider would be very useful. Also someone to give out advice. As the event is being organised by Funride, we can expect realtime lap updates to the web.

We talked about trying to do the event without "pitting". Maybe 2 bottles under the saddle.

It looks like all categories will be on the road together. I need to research the coloring and numbering of different categories. It may be possible to work with team categories for example.

Also, I will find out if their is an overall prize in addition to category prizes.

I will also work out the effort it will take (time and power) to try and lap the field.

I will use Strava to look at the power data that faster riders were doing last year.

In terms of training, I have the base and endurance. We think mid length intervals will be useful. 5,6,7,8 minutes.

These will replicate the effort required to cover moves, solo away to put in some distance or to bridge a gap.

It looks like I will be on the Lynskey for this race. I need to research what aero set up is allowed. I'm also thinking of putting the 53/39 crankset on the bike for this event.

The last 2 weeks of training:

build 2 week 4

The week before Gunma was a rest week. I rested up well. 3 days off the bike. 3 days of easy riding. One hard 20 minute effort midweek for the FTP test. A new PB with 380 W for the 20 minutes.

• 260 km, 550 TSS

build 3 week 1

After Gunma the training starts again.

Interval training on alternative days: Tuesday, Thursday, Saturday.

I do the intervals on the 3 main climbs of the upcoming Jyonnobi Marathon. 10 climbs of each on each day.

A big volume of riding pushes the km and TSS right up.

• 590 km, 950 TSS

I plan to go harder still next week. After that a rest week. Then the Jyonnobi marathon event.