andy: 2015年3月アーカイブ

一年間のトレーニングプランの中で今週はビルド1、ウイーク3でした。今までのバイクライフの中で一番頑張った一週間かもしりません。ビッグボリュームがやったことがあるけど、今週はハードトレーニングが多かったです。

ゾーン3の長い時間、インターバルリピート、朝練、昼練、夜練、エンドレストレーニングだった!

今週はレストウイークです。週末にFTPテストをして、今までのトレーニングリザルトをチェックしたいです。

その後にビルド2のウイーク1、2、3、レストウイーク、ピークウイーク、そして今年のファーストターゲット東京糸魚川です。

これからトレーニングがんばりま〜す!

Yesterday marks the end of Build 1, Week 3 in my annual training plan. This week was probably the hardest week of training I've ever done. I've done big volume before, but never at this intensity.

Long times in zone 3, intervals after intervals, morning, noon and night.

This week is a rest week. Next weekend I'll do an FTP test to evaluate the progress so far.

After that it's build 2 weeks 1, 2 and 3, a rest week, a peak week, and then the first race target Tokyo〜Otoigawa.

I'll give it everything!

www.tokyocyclingcoach.com

All my training last week was bike work. A combination of road riding and rollers. 3 times a day on most days:

Monday's training:

Road 2h 45
Rollers 1h 30

Tuesday's training:

Road 2h
Rollers 1h

Wednesday's training:

Road 3h
Rollers 2h 15

Thursday's training:

Road 4h
Rollers 1h

Friday's training:

Road 1 h 10
Rollers 2h 40

Saturday's training:

Rollers 1h

Sunday's training:

Road 5 h 45

Within this time I was doing high intensity intervals of 20, 15, 10 and 8 minute duration. I was also doing mid intensity intervals, staying in zone 3 for around an hour. A lot of my night time rollers were in zone 2, watching cycling races, keeping the legs fresh for the next day.

I wanted to:

• increase the volume (try to do the biggest total number of hours)
• spend a big chunk of time in zone 3 (at "race pace" for my target events)
• raise the volume of high intensity work, at or close to FTP / LTHR

Rough break down:

• High intensity total volume: 3 h
• Mid intensity total volume: 6 h 45
• Low intensity total volume: 18 h

This week is a rest week. I'll do a few short rides. Low intensity. Bounce back for the weekend...

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!

一年間のトレーニングプランの中で今週はビルド1、ウイーク2です。一日ハード、一日ノットハードのパターンで今までの一番ハードトレーニングウイークでした。ハードトレーニングすると冬のベーストレーニングの結果が見えると思います。

来週はもっとハードトレーニングになるからそのために今日は休みです。前の僕はこの天気だったら「自転車乗りたい!」の気分になるだろう。やっぱりゴール決めて、スケジュール決めて、トレーニングプランがあるといいなと思います。明日からトレーニングがんばりま〜す!

This week is build 1, week 2 of my annual training plan. Alternating between hard and not hard training days, this has been the hardest week yet. Doing hard training I can feel the results of this winter's base training.

Next week will be harder still so today is a rest day in preparation for that. In the past, on a beautiful day like today, I would've wanted to go for a ride. I'm sure planning goals, a schedule and a training plan will make the difference this year. The next stage starts tomorrow!

tokyo cycling coach

Training week:

After the Tokyo Enduro, last Sunday was a rest day. Ueno zoo with the kids.

Sunday: rest day

Still in Tokyo on Monday I headed to the Arakwawa river. 30 minutes at 150 HR target, grinding it up to 170 HR at the end.

Monday's training:
Road (2h)

Some more intensity on Tuesday. First on the road, 1h 15 in upper zone 2 (135 to 140 HR). This is a surprisingly hard effort.

Later on the rollers, TYPE A, 2 × 20 mins at 90 percent FTP (310 W at estimated 56 kmph).

Tuesday's training:
Road (2h)
Rollers (1h)

After 2 days of high intensity training, Wednesday is all about volume. 5 hours. Tough going in strong winds.

Wednesday's training:
Road (5h)

Rain all day on Thursday. Chance for a swim. Mix things up a little.

8 pm on the rollers, TYPE B, 2 × 15 mins at 95 percent FTP (325 W at estimated 58 kmph).

Thursday's training:
Swim (1h 30)
Rollers (1h)

A big ride planned for Saturday. Upper zone 2 × 40 minutes on Friday.

Friday's training:
Road (1h 30)

Saturday is the big ride of the week. Riding with Nishihiro san and Okamura san, chance to do some good work.

• 40 mins rotation x 2
• 15 mins TT x 2
• 30 mins upper zone 2 × 2

strava data

Saturday's training: Road (5 h)

18.5 hours in the bag. 1 hour more than planned. A chance to rest up on Sunday. Build 1, week 3 starts tomorrow...

Sunday: rest day

The first race of the year on Saturday. The Tokyo enduro.

The course

A flat course. A square around lake Saiko. Not too technical. But the wind can play a part.

The competition

1800 riders. 600 teams. 4 hours. Who can do the most laps?

The team

I form a 2 man team with Hayakawa san. Two diesel engines. He the master of the 100 km TT. Me the lover of the 300 km survival slog.

Andy 2h >Hayakawa san 2 h. That's the plan.

Riding alongside us will be:

Yamada san (race rookie) 2 h > Adachi san (team ace) 2h

The tactics

I talked to the coach. My idea was to sit in for 90 minutes. Then TT off the front ala Fabian Cancellara. Make a nice gap on the group. Changeover with Hayakawa san. He brings it home...

Of course, as my coach points out, this is the plan of virtually every other team!

We decide that I should ride near the front. Go with any good moves. Take advantage of riders who push hard before coming off early...

Enduros are simple in theory. But you need strategy when teams are involved....

The startline

A bike against a tree gets me a good start position. All important with 600 riders clogging up the road. The tree also serves as a clothes horse as the last few layers come off...

3,2,1 GO!

The first lap is time to move up. Get to the front. See what's going on.

A few decent looking guys. Check the legs. Check the pedaling. JBCF number holders. Team kits. Sekiya. Rogers. Intermax... Inamata Daisuke! A far cry from the Giro d' Italia!

Into the 2nd lap. A few attacks. Easy to close.

On the 3rd lap the Rogers guy and the Sekiya guy attack on the back straight. They're not looking back. Must be serious. I need to close it. But close it alone.

Drop 2 gears. Go!

Reel them in slowly. A big effort. Almost 190 HR. They look back. See me coming. Straight on to the front. We have the gap. Do a pull. Signal them through. 1st rider, 2nd rider, my turn again. A big pull this time. Signal them through again... but... they're... not... there...

To go as 3 would be tough. It would need good cooperation. To go it alone from here would be suicidal...

Back in the pack.

Settle in. Try to hold 10th spot. Work as little as possible. Move up before the corners. Avoid potential crashes. Less work coming out of the corners.

All the while Yamada san is hovering around. I try to give him some advice. Wheels to watch. He's doing great.

I tell him to sit in. About 60 minutes on the clock now. I'm going to have a go on the back straight after 90 mins. Try to push away for my last 3 laps.

We bide our time

When the time comes we time it perfectly. Off the front together. Full gas. TT mode.

We get a nice gap quickly. But we can't seem to stretch it. A few kms and we're swallowed up.

I overhear 2 guys, "those four are still away". What? My ears are good. But my eyes are failing me. I missed that one. They must have sneaked away through one of the crowded sections.

Last chance saloon

2 laps till the changeover now. 1 lap. Now Yamada san goes. Just before the hairpin climb. I follow him. You get a nice view of the chase as you curve back on yourself.

Here we go!

Over the speedbumps. Most stand up and freewheel. I'm in the saddle. Drive over them. The Astuto 50 mm wheels can handle the abuse. I left the 25 mm Gatorskins on for this purpose. Bump, bump, bump, bump...

Down the back straight. Time to put it all out. Drop the gears. The heavier the better. The heart rate surges to the upper 180s bpm.

Over the bridge. Into the pits.

Changeover

Give Hayakawa san a push. More psychological than anything. The baton is passed...

Real time data

A message from the coach. "You're 5th on the road." He's at work and he knows more than me! Funride are uploading the time splits in real time.

I log on. Updated each lap. Hayakawa san and Adachi san are pulling a small group. 5th and 6th on the road at first. Closing in on 4th, then 3rd, then 2nd. They don't know this though. Trying to communicate this as they fly past at 40 kmph isn't easy...

The guy in the lead won't be caught. Later they'll express disappointment. Maybe they could've caught him if they'd known. If it's anyone's fault, it's mine. I could've gone with the move I'm sure.

Coulda, shoulda, woulda?

There's no room for regrets in bike racing.

2nd (for us) and 3rd (for Yamada san and Adachi san) is a great result. Especially in March.

It was great to get on the podium with friends. Let's hope there are more chances this year...

strava data

official results

lap splits

tokyo cycling coach

astuto wheels

Kids' race

Our race was over. But the real race was yet to come. Luke and Mark's race debut! They've been looking forward to it all winter.

If they were nervous on the startline, they weren't showing it.

3,2,1 GO!

Luke's off to a flyer! Mark's further back. Waiting for the sprint?

Some of these kids have gears. I tell one dad "surely that's cheating!". He gives me a wry smile. I know what he's thinking . "You'll be back with gears next year!". Dead right pal!

Anyway we have our own plan. The girl of their dreams (aka mummy) up the road. Talk about a 24 carat carrot!

But disaster strikes! A wave from mum is met with a wave from Mark. Now for a 3 year old to ride a regular bike is impressive. But to ride one-handed? Sure enough he comes down like Tom Boonen. Luckily he's okay. His Classics season still on course.

Next it's Luke's turn. Laughing all the way. Like Mutley in the Whackey Races. The thrill of it all! He misses the turn. Straight into a tree! The second tree he's hit this week! He's okay too. Bounces back up. Laughing like it never happened.

Back down the finishing straight. They lap up the applause.

Everyone's a winner in the kids race. And so they should be...

2 more days in Tokyo made for a great few days.

Looking forward to the next race already...

March
 Tokyo Enduro River Stage. 三人のチーム。自分の出番のときに一人で40 kmph av. を出せて良かったです。Result: 10 位（500チーム中）

April
 JCRC Gunma CSC S class (60 km, 10 laps) 先頭三人が逃げてしまいました。トップグループでゴールしました。Result: 10位

May
 Tokyo~Itoigawa (304 km). スタートからゴールまで一人のTTでした。 ６回目の優勝でした。Result: １位　(303 km, 33 kmph, 9:12)

June
 Uchinada TTT. フィンズと一緒に。一人が切れて、一人がクラッシュしてしまいました。今年はリベンジ！ Result: ７位 (トップから５０秒)
 Uchinada RR. 4 laps. 三人と一緒に逃げました。ラストラップで集団にたべられました！ Result: トップグループの後ろでゴールしました。

July
 JBCF Norikura hill climb. 夏にクライミングレグズを見つけました。一時間のAJ。レースはなかなか良かったです。Result: 6位

August
 Shiori Pass hillclimb. 急すぎる! Result: 11位
 Jyonnobi 110 km marathon. ２周目から三人で逃げました。 また後ろからたべられました！３９歳の僕には二回逃げるのはムリですからゴールまでサバイバルモードでした！ Result: 5位

September

 Niigata Hill Climb. レースの前にだいろでPBができました。レースはもちろんAJできたけど練習より遅かった。(今年のトレーニングはもっと考えたいです)Result: ９位
 JBCF Minami Uonuma. このコースもトレーニングのときに良いライドができました。大会の日に風邪をひいていたのが残念。レース中は良い感じだったけど最後の登りは思ったよりいけなかった…Result: 16位

October
 JCRC Gunma CSC (120 km).友達二人が小さいグループで逃げました。その後ろのトップグループで走りました。ラストラップでグループからアタックして、一人でゴールできたことが良かったと思います。 Result: 4位

2015 目的
1 トレーニングプログラムに沿ってトレーニングする
2 パワーメーターを使ってトレーニングする
3 自分のストロングポイントにフォーカスする

2015 ゴール
Tokyo~Itoigawa優勝 (8時間49分以内)
Fuji challenge 300優勝 (8時間以内)
Motegi 7h優勝 (7時間ジャスト！)

March
 Tokyo Enduro River Stage. 3 man team. Happy to average 40 kmph for my solo efforts. Result: 10th of 500 teams

April
 JCRC Gunma CSC S class (60 km, 10 laps) Finished in the top group behind a 3 man breakaway. Result: 10th.

May

 Tokyo~Itoigawa (304 km). I look forward to this every year. Solo effort from start to finish. My 6th win. Result: 1st (303 km, 33 kmph, 9:12)

June
 Uchinada TTT. Rode with Team Fins. One man dropped. One man crashed. Revenge this year. Result: 7th (50 s off the top)

 Uchinada RR. 4 laps. In a 4 man break for 3 laps. Caught on the last lap. Result: finished at the back of the top group.

July
 JBCF Norikura hill climb. Found my climbing legs in the summer, so went back to Norikura. An hour full gas. Happy with my race. Result: 6th.

August
 Shiori Pass hillclimb. Too steep for me! Result: 11th
 Jyonnobi 110 km marathon. In a break again from the 2nd lap. After being caught, I didn’t have the legs to go again with the winning move. Survival mode. Result: 5th

September
 Niigata Hill Climb. I did some good rides on Yahiko prior to the event. A hard effort but slower than training the week before. (This year I will be looking at my training much more closely) Result: 9th
 JBCF Minami Uonuma RR. I did a good ride here in training too. Had a cold on race day. Was active but couldn’t go as fast as I wanted on the last climb. Result: 16th

October
 JCRC Gunma CSC (120 km). Had 2 friends in the break up the road. Sat in the bunch until they were dropped from the break. Jumped the group on the last lap. Finished alone behind the 3 survivors of the breakaway. Happy with the effort. Result: 4th

2015 Objectives
1 To follow a structured training program
2 To use power to train, test and monitor progress
3 To focus and build on my strengths - steady efforts, long duration

2015 Goals
To win Tokyo~Itoigawa with new course record (sub 8:49)
To win Fuji challenge 300 (sub 8h)
To win Motegi 7h (on the nose!)
 

I have always had the motivation to train. But this year I have much more structure. All workouts have a specific purpose in the annual training plan. The timing of the workouts. The timing of rest. These are important too.

Before the build week started, I enjoyed a ride on the road with Nishihiro san on Saturday. Through and off. I try to keep it in upper zone 2. First we do 30:30, then 45:30, then 60:45. I'm happy with my condition. The heart rate is low. The effort is smooth.

Saturday's training: Road (100 km, 3 h 40)

Sunday is a rest day. This year I'm resting more than before. I always have at least one day of rest per week. I've been having 2 days some weeks too.

Sunday: rest day

Monday marks the first day of the build phase. This means intervals. My coach recommends 4 × 10 mins at 90 percent FTP or 310 W. On the road this feels easy. I bump the target up to 95 percent or 325 W. Intervals should always be challenging. Later on the rollers, some muscular endurance work in zone 3. This generates a big TSS score of 200 for the day.

Monday's training:
Road (2h 30)
Rollers (1 h 30)

On Tuesday I do an easy ride. I want to do easy rides between each day of intervals. Zone 2 work.

Tuesday's training:
Rollers (1 h 20)

Time for more intervals on Wednesday. I want to develop a power vs. speed profile on the rollers. I will return the powertap to Hayakawa san at the weekend. So I try to establish the speeds necessary for different power:

low z 2 220 W = 43 kmph
mid z 2 240 W = 44 kmph
upp z 2 250 W = 45 kmph
80 percent FTP 270 W = 53 kmph
85 percent FTP 290 W = 54 kmph
90 percent FTP 310 W = 56 kmph
95 percent FTP 325 W = 58 kmph

Wednesday's training:
Rollers (2h 30)

Thursday today. This is the build week. 17.5 hours were planned. But with a race on Saturday, the hours are cut to 12.5. Time to back off. So here's the plan:

Thursday's training:
Rollers (zone 2, 1h)

Friday: rest day

Saturday:
Race (2 ~ 3 h)

Here are the notes from Monday night's meeting with my coach:

FTP and power zones

Based on the recent FTP test, we have raised the FTP from 335 to 343 W. This is based on the average 361 W produced during the last 20 minute test.

The heart rate responded similarly to previous tests, so we will keep the heart rate zones the same. Power zones will be modified as follows:

1 Active Recovery 191 W　(119HR)
2 Endu 192 - 260 W (120~145)
3 Tempo 261 - 311 W (146~164)
4 Lact T 312 - 363 W (165~183)
5 VO2 max 364 - 414 W (184+)
6 Anaerobic 415 -2000 W

FTP tests so far

March 6th was the 3rd FTP test

FTP test November 2014: 360 W (17 minutes)
FTP test February 2015: 357 W (20 minutes)
FTP test March 2015: 361 W 20minutes)

March FTP test analysis

This was the highest power value so far.

Power output was steady, around 358 to 360 W during the middle section. The variablity factor was "1", indicative of a steady effort.

In the first 5 minutes the heart rate rose to 172, 173 bpm. For the 10 minute middle section the heart rate was stable around 173, 174 bpm. In the last 5 minutes the heart rate rose to 181, 182 bpm. The average was 173 bpm.

This is a lower HR than February's FTP test (177, 178 bpm in the mid section, 184 bpm at the finish).

Higher power at reduced HR is pleasing. This is an important gain. (Temperature variations have to be considered: 3 degrees in February, 11 degrees in March).

An increase of 3, 4 watts is an increase of 1 %, which is very good over a one month preiod.

We are hoping for bigger gains after the next "build phase".

Training in the build phase 1

• Build 1 week 1 (12.5 h including race),week 2 (17.5 h), week 3 (17.5 h), week 4 rest (10 h)

The volume of training is the same for each week (week 1's volume is reduced to accomodate a B target race).

We will increase the intensity each week to produce a progressivly higher TSS.

Intensity will be increased with wokouts close to FTP.

specific workouts

• Type A: 2 × 20 mins at 85 ~ 90 % FTP (290 to 310 W), 5 mins R.I.

I will increase the FTP % each week.

• Type B: 2 × 15 mins at 90 ~ 95 % FTP (310 to 325 W), 5 mins R.I.

I will increase the FTP % each week. I will also increase the number of sets from 2 to 3 later in the build phase.

• Type C: 4 × 10 mins at 95 ~ 100 % FTP (325 to 345 W), 5 mins R.I.

• Type D: 8 mins at 100 ~ 105 % FTP (345 to 360 W)

These workouts will come later in the build phase.

plugging these workouts into the training week

It is possible to do intervals on consecutive days (intervals in the morning, a spin at night, intervals the next morning). However, I hope to have at least one day of easy riding between each day of intervals.

I will aim to do 2 to 3 interval sessions per week.

The total time spent on intervals (ie. "on" interval, close to FTP) should be around 2 hours per week.

All other training will be with the aim of "keeping up the volume". In essence, long rides in upper zone 2 (ex: 250 W, 145 HR). I think weekend rides with friends will be a good time to do this kind of training.

feedback on intervals

It is important that intervals are challenging. I should feel worked over after an interval session. If this is not the case, we will increase the intensity. Written feedback in Training Peaks is important for this.

using heart rate for intervals

Power is the best value for monitoring intervals. I will have the powertap for build 1 week 1. For build 1 weeks 2 and 3 I will have the stages.

We are not confident in the stages. We will use a target HR for intervals (but continue to collect stages data).

I am lucky that the intervals specific to my goals are relatively long at this stage. We can examine how the heart rate responds to power and plan intervals based on heart rate accordingly.

To this end, I will try the various intensities this week to collect some heart rate data.

It is likely that we won't be choosing a specific HR but a progression in heart rate during the interval.

For example, for yesterday's 10 minutes at 95 % FTP (325), I would build HR to 160 over 5 minutes and up to 165 bpm by the end.

training in race week

I have a race on Saturday. This would be the ideal build up:

Saturday: race

Friday: race prep, easy ride but raise the power through zones 2 and 3, short bursts at high intensity (however, time spent near to FTP should be minimalised), short bursts should represent the demands of the race (e: closing a gap).

Thursday: rest or easy spin

Wednesday: easy ride, no intervals

This week I will do intervals on Wednesday with the purpose of gathering some HR data. I may also switch the rest day from Thursday to Friday.

strategy for Tokyo Enduro

I will race with Hayakawa san. I'll do the first 2 hours, he'll do the second 2 hours.

I am feeling strong so I will ride near the front and try to go with any moves.

Most people have the same strategy, to try and gap the group before coming off. There will be advantages to following these wheels (even if not pulling off myself)

Before the race, I'll establish the numbering allocated to 2, 3 and 4 men teams.

It will be important to communicate. We should establish a place to stand and signals to give regarding laps before coming off etc.

I am enjoying my training more than ever and am really excited about this next training phase. Thanks always Coach!

After 3 weeks of progressive volume increases, this week is a rest week.

A rest week means less volume (10 h target), less intensity (zones 1 and 2) and less stress (no strength work, no speed drills).

During this week, the body recovers, repairs and comes back stronger.

The end of the week is when the body is freshest and ready for testing.

The third FTP test today.

course and conditions

The conditions couldn't be better. Blue skies. Cool not cold. A nice headwind.

Weather changes, but the course is the same. A Tenryo Sato 〜 Teradomari TT.

strategy

My plan is to hold 360W and squeeze it all out at the end.

On the Garmin I'm watching:

• lap power

• 30 s power

• 3 s power

• lap time

I added 3 s power to the display this time. Viewing the 3 sets of power data helps me to do a steadier more controlled effort.

Power data is from a Powertap hub. For comparative purposes, I have a 2nd Garmin unit recording power data from a Stages crank arm power meter.

warm up

The same standardized warm up. 30 minutes easy. Raise it a little on the power station climb. 3 short hard efforts. 10 minutes easy.

I'm ready.

ftp test

3, 2, 1 Go!

Careful not to overcook it. Lock onto 360W. Good sensations.

The wind is good. Easy to stay in the zone. Control the effort.

Last time I was stuck in the biggest 50 × 11 gear. I have gears to spare today. Glad of the headwind. I can shift more for the subtle changes in gradient. Dig a little when the power drops.

It hurts. Of course it hurts. But I'm enjoying the ride. I know this road like the back of my hand.

Just a few minutes left now. Time to burn all the matches. Throw all the logs on the fire. 400w+ all the way...

Here comes the line. 3, 2, 1 STOP!

All out. Couldn't have gone any harder.

result

361 W for the 20 minutes.

4 watts more than last time. The pain we go through for a few watts!

Talking with my coach before the test, we weren't expecting any performance gains yet. So the few watts are a bonus. We are hoping to see FTP improvements after the next "build" phase of training.

I've never been organized like this. Everything is mapped out. Keeping me motivated for the season ahead.

Bring it on!

Monday's training:
Road (2h 15)

Tuesday's training:
Road (30 mins)
Rollers (1 h)

Wednesday's training:
Road (30 mins)
Rollers (1 h 30)

Thursday's training:
Stepping machine (1 h)
Rollers (1 h)

Friday's training:
Road (FTP test) (3 h)