andy: 2015年2月アーカイブ

3月から5月の東京〜糸魚川までに「ビルド1、ビルド2、ピーク、レース」のトレーニングプランでがんばりま〜す!

This winter's base training is coming to an end. This week is base 3, week 3. In my annual training plan this week has the biggest volume. I　targeted 20.5 hours.

From March to Tokyo〜Itoigawa in May, my training will consist of: build 1, build 2, peak, race.

Here we go!

www.tokyocyclingcoach.com

Monday's training:
Strength: Lunges, leg press, leg ext (30 mins)
Endurance: Stepping machine (1 h)
Muscular endurance: Rollers 90 % LTHR x 10 mins x 4 (1 h 40)

Tuesday's training:
Endurance:
Road (3 h)
Rollers (1 h 30)
Muscular endurance: Rollers 90 % LTHR x 10 mins x 4 (1 h 40)

Wednesday's training:
Endurance:
Road (1h 35)
Run (30 mins)
Basketball (30 mins)
Rollers (1 h 15)

Thursday's training:
Muscular endurance: Road 300 W x 4 mins x 10 (2 h 30)
Endurance: Rollers (1 h)

Friday's training:
Endurance: Rollers (2 h 45)

Saturday's training:
Endurance: Road (3 h 40)

Sunday: rest day

Weekly target: 20.5 h
Weekly total: 21.5 h

The season is approaching. "Season In" is the buzzword amongst Japanese cycling friends.

Another meeting with my coach on Monday. He is so generous with his time. Checking training files. Tweaking the annual training plan.

I've never prepared so meticulously. It gives me confidence. I feel fit. I feel rested. Ready to take the season on!

Here are the notes from the meeting:

modifying the ATP

The schedule for the early season races has been announced. We have had to make some minor changes to the ATP.

The biggest change is my first A race, Tokyo~Itoigawa, coming one week earlier than anticipated. We decided to remove one of the two "peak" weeks before the race to accommodate this change.

We also have three other races fixed into the calendar:

March 14: Tokyo enduro
April 18: JCRC Enduro, Gunma CSC
July 26: JCRC RR Gunma CSC

These three races are "B" races. I will train through these races, but the target hours have been reduced to accomodate the race in the week it falls.

We added hours to the race week for Tokyo~Itoigawa. The target hours are set at 16 h (of which 9 h will be the race).

strategy for group riding

We talked about strategies for group and pair riding when riders have different aims or strengths. I think the most important thing is to remain focused and to ride at my desired pace and intensity.

stages vs. power tap

I switched from powertap to stages recently for recording power. Power values for stages are markedly lower than power tap.

We feel that power tap is more accurate and the power zones we have determined correspond closely with the heart rate zones. When we switched from solely HR to HR and power (power tap) for recording data, the data (such as TSS) was consistent and as expected.

Lower values recorded by stages affected base 3, weeks 2's TSS value. By deleting the power data, we can use HR only as a means to generate a more comparative weekly TSS. We may decide to do this later (stages recording began Monday February 16th).

At this stage we can fall back on heart rate as we are not doing short intensive intervals. For this kind of training a real-time power response is desired. I hope the 4iiii power meter will be on the bike before we begin this kind of training.

ftp test no.3

I will perform a third FTP test on March 7th or 8th. I will use the same road as last time.

As a strategy I will start out at 5 watts higher than last time and try to build after 5, 10, 15 minutes.

In order to compare the test to previous FTP tests, I will record data with the power tap connected to my Garmin.

I will keep the stages on the bike and record the same exercise via stages' smartphone application. After the test we will be able compare the two power meters.

After 3 months of base training, I'm looking forward to the races ahead...

Thursday's training:
Strength: leg press, lunges, leg extensions, leg curls
Endurance: stepping machine (1h)
Muscular endurance: rollers (1h)

Friday's training:
Endurance: stepping machine (1h)

Saturday's training:
Muscular endurance: Road (4h)

Some intervals at 85% FTP (285W) on Tuesday.

10 × 4 minute climbs of the power station climb (40 mins total).

I enjoy the focus of these hard, but not too hard, controlled efforts.

Following my coach's advice, I'll do this workout later in the week as 2 × 20 mins intervals. These will be better for analyzing the power vs. heart rate relationship.

Wednesday was Shinobu's birthday and our 10 year wedding anniversary. I trained on Christmas Day and my birthday... but... after 2 hard training days, the timing for a rest couldn't be better.

Tuesday's training:

Muscular endurance: Road (2h)
Speed drills / endurance: Rollers (1h 15)

Wednesday: rest day

Base 3, week 2: 11 hours (target 17.5 h) after 3 days

Got a wife and kids in Kashiwazaki, Jack
I went out for a ride and I never went back
Like a river that don't know where it's flowing
I took a wrong turn and I just kept going...

Well not exactly...

Dropped the kids off at nursery school. Headed up the coast. All easy pace. No plan in mind. "Cycling" is what they call it.

A loop of Yahiko. Careful not to push too hard on the climbs.

Back in Takahama. 100 km on the clock. Time for lunch...

I haven't had lunch on a bike ride in years! I don't like to stop. Especially not in February...

When the weather is warmer these rides will be done early morning and home for a late breakfast. Today is a morning and afternoon double.

Back up the coast for another loop. Cold again after the stop. It'll take 20 km to warm up.

The heart rate is higher too with a belly full of pasta.

On the way back the long ride niggles start. The stiff neck and shoulders. These always come after the first few big rides. A sore knee too. Best keep an eye on that.

Back in Kashiwazaki. Pick the kids up. Wolf down an early dinner. A hot bath. Neck a redbull before heading out for my evening job...

Saturday and Sunday: rest days

Monday's training: Road (198 km, 250 TSS)

今週末に出かける予定ですから一週間のトレーニングアワーズ(15時間半）は金曜日までにやってしまいました。

今年はどうになるか分からないけど・・・とりあえず5月の東京〜糸魚川のタイミングにピークするようにがんばりま〜す!

This week is base 3, week 1 of the annual training plan. Up to this point I've done exclusively low intensity training in zones 1 & 2. This week was the first time to target zone 3 in ages (twice this week): 270W x 30 mins x 2 (around 150HR).

We are planning to go away this weekend, so I made the effort to get all this week's scheduled training (15.5h) done by Friday.

Who knows what this year will bring, but for sure I'll be peaking for Tokyo〜Itoigawa in May!

Sunday: rest day

Monday's training:
Strength: lunges, leg curl, leg extension
Endurance: Tread mill x 20 mins, Stepping machine x 45 mins
Endurance: Rollers x 90 mins

Tuesday's training:
Muscular Endurance: Rollers 270W x 30 mins x 2 (90 mins)

Wednesday's training:
Endurance: Snow shoe (3h)
Muscular Endurance: Rollers 270W x 30 mins x 2 (90 mins)

Thursday's training:
Endurance: Badminton (40 mins), Snow shoe (3 h)

Friday's training:
Strength: lunges
Endurance: Stepping machine x 70 mins
Endurance / Speed drills: Rollers x 1h 15 mins

Base 3, week 1: 15.5 hours, 674 TSS (15.5 h target)

I had a meeting with my coach last night to discuss the recent FTP test and the training as I enter the next phase of my annual training plan.

Here are the notes:

The FTP test

We discussed the results of Saturday's FTP test. 357 W / 175 HR average over 20 minutes.

The HR built smoothly.

The power was smoother than my last (first) FTP in November. It was a much steadier effort.

Values of "average power" and "normalized power" were the same. (In November, the normalized power was about 5 W higher due to a less steady output)

Cadence was relatively low (71 av / 84 max). We will experiment with different gears and cadences.

Despite the "steady" effort, I think I can do a steadier effort displaying 3 or 5 sec average power next time.

The FTP result

Overall we are satisfied with the result.

We would not expect the FTP to increase as a result of the training I have been doing. Conversely, we are happy that I have maintained my fitness on a program of high volume / low intensity training.

The next FTP (2) test is in one months time after Base 3. We don't expect to see improvements here.

We hope to see improvements in FTP (3) after the first build period.

Base periods 1 and 2

Until this point, we have focused on 3 skills, Endurance (low intensity, LSD), Force (strength training) and Speed (leg speed drills).

We talked about the "base period triangle". Now we will start to focus on my training goals.

Muscular endurance (ME) training will be important for the events I am focusing on. We will train in this area with a focus on increasing my FTP.

Base period 3

Base period 3 is the biggest training volume of the year in terms of time.

In this 4 week base period, I will continue to focus on Endurance, Force and Speed.

I will also introduce some ME workouts. This will aid in preparation for the next "Build" phase.

We talked about SFR training which I have experimented with before. We won't target SFR, but will go with a power based approach.

We will watch closely how I respond to these exercises, in particular how HR responds.

We made a basic plan for the 3 weeks, but we may adjust this depending on observations made. We don't want to stress the body too much, but make the progression gradual.

3 week ME plan

Week 1: 80 % FTP - 30 mins @ 270 W x 2 (two days)

Week 2: 85 % FTP - 20 mins @ 285 W x 2 (two days)

Week 3: 90% FTP - 10 mins @ 300 W x 2 (one day)
90% FTP - 10 mins @ 300 W x 3 (one day)

All other exercises during base 3 will be targeting upper zone 2. If recovery is necessary, lower zone 2.

Weight loss

I have added my weight measurements from 2014 to training peaks. We can compare the progress this year to last.

Currently I am about 1 kg lighter than the same time last year.

We will aim to go down to 73 kg (75 kg peak last year)

Summing up

It's really exciting to see the training plan progress. I am indebted to my coach for giving me focus in my training. I can honestly say I'm enjoying it more than ever before!

FTP test this morning. Woke up to wet roads. But in a weekly forecast of snow, today is my chance.

Warm up / strategy

Ride out on the coast. 2 pairs of gloves! Up to about 150 HR on the climb.

Three short hard efforts in Takahama to bring the HR up. It responds well. I'm ready!

A nice hour warm up by the start in Izumozaki.

I did my first FTP test in November last year. I did it "blind", looking at only "elapsed time". I ran out of road too, cutting the test short at 17:30.

This time I'll look at "lap power", "30 s power" and"elapsed time". I also have a U-turn planned to complete the 20:00 test.

My strategy is taped to my stem:

1〜5mins @360W
5〜15mins @365〜370W
15〜20mins @370W+

The test

3,2,1 GO!

A 20 minute time trial. 360W feels easy at first. The first 2 minutes are the most dangerous. Easy to overcook it here.

Looking at the data, I want to get into a rhythm. Lock on to 360 W.

It's amazing how much power fluctuates on the road. A slight change in wind. A slight change in grade. 400W? 320W? But the perceived effort is the same.

This is something to work on for sure. Steady FTP efforts (also maybe look at 10 or 20 s av. power to control the effort more?).

Also the wind? A headwind is ideal. I thought it was a headwind. Maybe it was a tailwind?

I'm in my biggest 50×11 for long drags. The gear feels heavy. The cadence (hidden) feels sluggish. But flick up to 50×12 and the power drops off dramatically.

Grind it then.

And it is a grind. A real leg burner. I watch as the lap average power drops. 360... 359... 358... 357W.

The plan was to grind it up. Not down. This is a max effort. Damage limitation.

Make the turn. 17:30 on the clock. Put it all out now. Hammering 400W. But the afterburner is only good for a minute. The last minute feels like forever... 357 drops to 356 one last dig pulls it back to 357...

Satisfied. Always satisfied. Satisfied that I put it all out on the road.

FTP test: 20mins @ 357 W av

strava file

Post test

I was hoping for better. 365 to 370W av.

But this is February. This is a baseline test. I have to be happy. I can improve on this.

Perhaps more importantly I can lose some weight. More than last year. And get an even better power to weight ratio at this (or a higher) FTP.

Coach's analysis

The above are my observations based on feel, since then I got my coach's analysis of the power and heart rate data.

• you should be very happy with the results

• you have not lost any fitness during the off season, maybe even a bit higher

• the effort was much steadier than the other FTP

• the FTP 357*0.95=339

• HR averaged the same, we don't need to change hr zones

What's next?

We'll use this data to plan the training year ahead.

End of base 2, week 4, rest week.

After the ride I enjoyed riding with friends in the sunshine. 100 km rounds off this week's 10 h target.

The weekly TSS is a record low 332 of which 183TSS comes from today's ride.

Preparing for this test has been a real eye opener. I'm looking forward to preparing myself like this for the season's target races.

A rest day tomorrow. Base period 3 starts on Monday. Back to work!

Saturday's training:

FTP test + ride (103 km)

Another beautiful day in Kashiwazaki.

"An hour in zone 1 on the rollers is good in the 2 days leading up to the test. Keep the legs fresh. No TSS. No fatigue."

www.tokyocylingcoach.com

A commute. An hour on the rollers.

93 / 106 av / max HR

The weather looks good for an FTP test on the road on Saturday morning. Bring it on!

Thursday's training:

Road x 30 mins
Rollers x 60 mins

base 2 rest week: 4 days (5.5 h, 136 TSS)

Rest week. Getting ready for an FTP test. But what a beautiful day!

This is more of a test for me. To hold back. Both the duration and the intensity.

An easy snow shoe today.

An easy spin on the trainer too. Try to get a feel for it. I've borrowed the trainer from Enosan for my upcoming FTP test.

It's a bit wobbly on the balcony (balconies are purposely not flat). Need to set it up right. Get the computer set up right too (lap power, 30s power, lap time).

I do a couple of short hard efforts at 360 W, just to get a feel for it. 50 × 21 is probably a good gear. 50 × 19 will become too heavy over 20 mins I think.

My intial plan was to start at 360W but I'm wondering whether to drop to 350W...

One thing is for sure, it's a really hard test which requires:

1. proper rest
and 2. a proper warm up.

Looking forward to it!

Wednesday's training:

Snow shoe (90 mins)
Trainer (45 mins)

This is a rest week. Up to 10 hours or 400 TSS. All zone 1 on the rollers today.

I get angry when the HRM displays zone 2. "No way!" Rip off the strap. Reset the computer. Urrgh!

How I've changed! Thanks to the coach!

A skype meeting last night. Here are the notes:

progress made in base 2

The training done in the last 4 weeks looks very good. We have achieved our aims of increased volume, increased TSS and increased intensity:

base 1 rest week: 400 TSS, 0.58 intensity
base 2, week 1: 650 TSS, 0.59 intensity
base 2, week 2: 730 TSS, 0.62 intensity
base 2, week 3: 815 TSS, 0.61 intensity

training to be done this week (base 2, rest)

10 hours are targeted. I will reduce the intensity as well as the volume. A TSS of around 400 is desirable.

Early in the week, some lower zone 2 is okay. 2 days leading into next weekend's FTP test will be zone 1.


a strategy for the ftp test

I will perform a 2nd FTP test on Saturday 7th February.

Looking at the weather forecast, I'll probably perform the test on the stationary trainer.

Training in 2 days leading up to the test will be spinning in zone 1.

Garmin display: I will display lap power, 30 s power and time elapsed. I won't look at HR. I will base my cadence on "feel".

Warm up: I will try to duplicate the warm up I did for FTP 1 (on the road)

20 minute test: I will start at 360 watts. After 5 mins, if I feel good, I will raise this to 365/370 watts. After 15 mins, I will push harder if possible.

ftp test results

The results of the FTP test will be the first baseline for the training this season.

We envisage that we will adjust the power zones and HR zones based on this test.

I became to understand that we are not hoping to just increase the power value. The relationship between power and heart rate is important. For example, if I can produce the same FTP as in November (335 w) at a lower HR, this is progress.

It is hoped that the large volume and periodization of training will help me to achieve this.

training in base 3

The training in base three will be determined by the results of the FTP test. We will talk about this in our next meeting.

Astuto TT frame for Tokyo〜Itoigawa

I have been talking a lot with Tim at Astuto about riding a TT frame for Tokyo~Itoigawa. We are looking for a set up which will be aerodynamic but a set up / position which can be used for 8 plus hours. It will also need to be a set up which is okay for the steep climb out of Nagano.

We agreed that I should be riding this bike at least 3 weeks before the event.

the power vs. heart rate vs. cadence relationship

On the rollers, I found our estimations for HR and power zones to correlate closely. We looked at this a little closer. As we collect more data, we can start to think about an optimum cadence. We may do some specific tests for this too.

falling cadence on the road

I've had little chance to ride on the road this year but I've noticed my cadence has been low compared to usual. We talked about the importance of training at high cadence for improving pedal efficiency. This is important for trained athletes who are looking for marginal gains.

I will pay closer attention to cadence when riding on the road.

next meeting

Next week we will discuss the FTP test and the training in base 3. We will also discuss nutrition and some weight loss strategies and targets.

Thanks to the coach, I'm enjoying my training more than ever before!

Tuesday's training:

Leg loosener: Rollers (zone 1, 102 HR av, 140 W av x 1 h 42 mins, 33 TSS)

Today starts the rest week. Last week I was looking for spare time to train. This week I've got time on my hands.

A chance to set up an account with myfitnesspal.com

There is a huge data base of foods which you can add.

At the moment I'm just using generic products and guessing volumes. I aim to get the figures more accurate.

The account can be directly linked to training peaks.com peaks.com

That way you can balance calories in and calories out. Using this we can hopefully set targets to get to a specific "race weight".

More than that, you can see what food is giving you what. Cut down on this? Increase on that?

As a vegetarian, I'm particularly interested to make sure I'm getting enough protein.

Cal Carb Fat Prot Sod Sug
2,601 256 90 89 1,372 119 (Totals)
2,520 315 84 126 2,300 95 (Goal)
-81 59 -6 37 928 -24 (balance)

Monday: rest day

毎回のトレーニングの後でDATAはtrainingpeaks.comにアップロードします。コーチに自分が考えていることもアップします。

After every training session I upload my data to trainingpeaks.com for my coach to analyse. I also make notes to share my thoughts and ideas.

Today's notes:

asaren rollers

first try to look at HR vs power vs cadence relationship

menu

10 mins at:

200w
130hr
140hr
250w

ftp 335w target x 2mins

10 mins recovery

5 mins 250w, easy gear, approx. 105 to 110 cadence
5　mins 250w, heavier gear, approx. 85 to 90 cadence

13 min warm down

thoughts:

250 w seems roughly equivalent to 140hr (upper hr zone 2) which I've often targeted recently

I'm a little confused with the power zones and how these compare

power zones

up and around ftp seems to have me up and around lthr

250w at high cadence had me up at around 150HR
at low cadence, this dropped to around 140 HR

I'm interested in trying to determine the optimum cadence for different events

looking forward to talking tomorrow!

Sunday's training: Endurance: Rollers (1h 30)

base 2, week 3: 19:35h, 815 TSS

One of the best snow shoes yet on Saturday morning.

Exploring Kashiwazaki's second biggest mountain. Mt. Kurohime. "Dark Princess" mountain.

Great climbing. Fun descending.

3h. 9.5 km. 129 HR av. 136 TSS.

Snow shoeing is strength work and endurance work combined. The ultimate cross training tool. You feel like your coming off a big ride when you finish...

Saturday's training: Endurance: Snow Shoe (3h)

金曜日はローラーで3時間半!

今週はベース2の第三週間です。ターゲットは19.5時間。誕生日（水曜）と新年会（木曜）があったけど、なんとか5日間にオンターゲットで15時間ができました(TSS 615)。

週末にスノーシューで遊んで、来週のレストウイークを楽しみにしています。

今年ははじめてこんなトレーニングフォーカスがあるといいな〜

Three and a half hours on the rollers on Friday! This week is base 2, week 3, with 19.5 hours targeted.

Despite a birthday (Wednesday) and a new year's party (Thursday), I'm on target with 15 hours in the last 5 days.

This weekend I'll enjoy some snowshoeing with one eye on next week's rest week.

I'm really enjoying having renewed focus in my training.

www.tokyocylingcoach.com

Wednesday's training:

Endurance:
Run (40 mins)
Rollers (1h 40)

Thursday's training:

Endurance: Stepping Machine (90 mins)

Strength: lunges

Friday's training:

Endurance: Rollers 3h 30