October FTP Test

My last FTP (Functional Threshold Power) Test was about 10 weeks ago and I wanted to align my training to the Garmin Vector Pedals. Up until now I have been keying off of the Stages Cycling PM but there is a difference of around 10-15% between them. The Vectors are always lower than the Stages but as the difference is consistent the absolute number didn’t matter. With that in mind the time was right to take a new test and see where I was. October has been tough month. I have been crazy busy and stressful at work and teetering on the edge of over training. I was getting a good sense of that just from the training, my legs wouldn’t spin up and the output was low compared to the effort going into it. I was also struggling to get my heart rate up. A had a solid rest week and with that behind me I teed up the FTP Test.

I used the TrainerRoad test as I prefer the format to the Sufferfest (Rubber Glove) Version and I added an extra 15 minutes/5 mile warm to the front of it. The test takes 20 minute and it has a long warm with a couple of spin ups to get your heart rate up.

I’ve done the FTP test many times now and I know that I need to break it down into 5 minutes chunks, I also know that I often fade during the third quarter. The Target was 237 Watts which with the Stages PM would have been an easy 250-260 Watts. The key is to not go out too fast, just build up steadily and hold it for the 20 minutes, unfortunately my third quarter fade got the better of me although it wasn’t as bad as it has been in the past. The last quarter is a minute by minute play where I increase as much as I can until the clock runs out.

The result 230 Watts. This was actually a 3 Watt drop compared to the current setting of 233 Watts. So while this is a nominal step back in terms of an absolute number it's actually an increase of that 10-15% difference. Put another way if I had tested with the Stages my FTP would have gone from 233 to around 255.

The bottom line, the training is working, I am getting stronger and faster! That combined with my weight loss is increasing the my Watt/Kg to 3.2.

Everesting Reschedueld

So per my last post I am rescheduling my Everesting Ride pushing it out about a month from the original date of October 23rd. This has some advantages and disadvantages but as I am reliant on Becca for support and she is reliant on her shoulder there was not much I could do. The plan now is do complete the ride the Sunday of Thanksgiving weekend on November 29th. I am hoping that this will mean that the roads will be a bit quieter in general as most people will be travelling to or from relatives and that the segment will be a bit quieter as a result.

The downside is that I lose a month’s worth of daylight but that is offset against the fact that it’s two day after a full moon. Whether in October or November I was going to need lights and I am testing some options for those. Garmin have sent me a set of Varia lights to use as well.

The other upside will be that the weather will have cooled off, but I run the risk of inclement weather. If it’s raining chances are it’s off, not that I am made of sugar but it’s just not worth the risk, wiping myself or my bike out on the road is just not an option!

So this means that I have to extend the training another 4 weeks. I’ll be honest and say at this point it’s not only a physical challenge but a mental one too. It will add about another 1000 miles on top of the 4500 ridden since May.

I have a couple of events coming up to break up the training'; a Sufferfest Trifecta of 3 new videos in a day. The Mike Nosco Memorial Ride, 80 miles and 12,000’ of gain and 12 Hours of Temecula Mountain Bike Race, I rode the 6 Hours race last year so I have pretty good understanding of what to expect…just double it, right?!?

That’s it for now, stay tuned!

Everesting Week 15

Monday, The Sufferfest Elements of Style. Used the Element of Style as an Active Recovery ride, had a few laggy sections so some of the drills are a bit sloppy. Warm-up, Pedal Stroke Drills, Low Cadence Drill, High Cadence Drill, Systems Check Under Pressure, Climbing with Core, Hard Climbing, Cool Down.

Tuesday,TrainerRoad Blackcap. Feeling generally fatigued and not a great nights sleep! SM02 was down to average of 61% vs. 90% from last week and I could really feel the difference. This week is a step back week though so that will help overall. Added extra 15 mins warm up to this and even that was hard work! Blackcap is 3x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 105% FTP with 6-minute recoveries between intervals. The 3 over-unders are sandwiched by slightly longer Endurance intervals.

Wednesday, TrainerRoad Pettit. Legs still tired, took more mental than physical energy to stick with this to the end. Pettit is an hour of aerobic Endurance work spent between 60-75% FTP.

Thursday, off.

Friday, off.

Saturday, TrainerRoad Marion. This is a step back week. I took an extra day off (Thurs) as I was physically and mentally tapped out. So 2 days off the bike helped a lot, bounced back close to 100% Pleased to hit most of the power targets for this ride especially as I was keying off of the Vector's which are a good 10%+ of my FTP! Marion is 3x12-minute intervals in the Threshold power level at 95-99% FTP. Recoveries between intervals are 5 minutes long

Sunday, TrainerRoad Gibbs. File this under better late than never. Easy morning and then an afternoon of chores. Better an hour of riding than none at all and as this is a rest week I am not too bothered. Gibbs consists of 2 (I did one hour) hours of aerobic Endurance spent between 60-70% FTP. Threw in a couple of form sprints.

So this was a rest week and I needed it after last week, that said I ended up with 6:00 and 104 miles, less than half of the preceding week.