Showing posts with label L’Etape du California. Show all posts
Showing posts with label L’Etape du California. Show all posts

Thursday, December 8, 2016

2017 Plans

Tis the Season…oh apparently it’s nearly Christmas too!

Anyhoo, after much pencil chewing it looks like this is the 2017 Schedule. Obviously this is dove-tailing into Becca’s plans and we are off to Wisconsin in the fall for some IronMoo as well as another trip to Northern California for the new Ironman Santa Rosa 70.3 and a trip to Boston for the Marathon in the Spring!

I am also dipping my toe into the Ultra Marathon Cycling Association (UMCA) Year Rounder Challenge; 12 Centuries or more in 10 months!

As you can see it’s a schedule of mxed surfaces but the gravel and road compliment each other pretty well. I am a believer in having A, B and C events and the list above breaksdown as follows;

A, this a race so it’s all about results, balls to the wall;

  • Belgian Waffle Ride
  • HooDoo500

B; looking to dial in and race test things for A events, it’s a “training race” to monitor my performace

  • Rock Cobbler 4.0
  • Redlands Strada Rosso IV
  • Mullholland Challenge

C; basically a training day

  • Four Days to Fitness (obvioulsy!)
  • BWR Camp (again obviously!)
  • L’etape
  • Mike Nosco

Definitely no grass growing between our toes this coming year! As usual there are plenty of horizons coming my way…

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Monday, April 25, 2016

L'Etape Week 2

Monday, off, managed this with no issues!

Tuesday. Quick spin to check new seatpost and stem before diving in tomorrow.

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Wednesday. TrainerRoad Townsend. First ride back on the trainer since Mulholland Challenge waiting for new seatpost. Cadence seemed higher than usual, as a result of 10 days on the MTB? Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP.

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Thursday. TrainerRoad Kaiser -1 15 minutes warm up then Kaiser -1 is 2 sets of 3x3-minute VO2 Max repeats at 115% FTP with 3-minute recoveries between intervals & 6 minutes between sets. Dialed it down to 87% so intervals were at 100% FTP. Was a good call as I was struggling to get up to power/speed.

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Friday and Saturday off.

Sunday L'Etape Amgen Tour of California (summit finish) Ride report to follow. Followed by the roll down to the parking lot for another 12 miles!

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Totals for the week then 167 miles in 11:16

Monday, April 18, 2016

L'Etape Week 1

With the Mulholland Challenge behind my next event is the Amgen Tour of California L'Etape. It’s the Queen’s Stage and rides from Thousand Oaks to Santa Barbara finishing at the top of Gibraltar Road.

It's only 2 weeks between the Mulholland Challeng and this so this is a quick bridge.

Monday. Off, ‘cos that’s what the plan said.

Tuesday. Fun in the dirt before breakfast, two weeks to L'etape. A bit of MTB while waiting for new seatpost to arrive replacing the one that cracked on Sunday

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Wednesday. More MTB fun. A quick out and back first thing in the morning.

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Thursday. More of the same really!

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Friday. More dirt!

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Saturday. Off

Sunday. Even more dirt! Having fun but waiting for the mail man!

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So a week spent in the dirt, only 53 miles but I did accumulate nearly 9500’ of gain!

The new 3T post is due Monday and it’s back to the Trainer and Road!

Sunday, April 13, 2014

L’Etape du California

A week late but that’s always going to happen when you’re trying to blog and get married in the same week, but that’s life! So on with the ride report.

The L’Etape du California this year follows the same final Stage (Stage 8) of this year’s Amgen Tour of California which starts next month and finishes in the title sponsor’s home town of Thousand Oaks. It’s four laps of a local climb and loop known as Rockstore. I have mentioned this before and Becca and I have ridden it several times in preparation. In fact I actually crashed on part of the circuit in January…fun times!

The circuit is basically a 20.5 mile square comprising of a Cat 3 Climb which is 2.5-2.7 miles long depending on where you measure it from/to with Strava and with a Grade that averages out around 6-7%. After the climb you get a short downhill followed by another easier climb for a mile or so and then a tricky technical decent with a maximum drop of 21%. At the bottom you had a flat section but you had to keep concentrating as this is where the bulk of the traffic was as well as the Start/Finish line in a local hotel.

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For me it was all about the climbing and while this wasn’t a race it was going to have a KOM/QOM section on the Rockstore climb for those riders who completed the four loops. Four loops would total at 82 miles and 8800’ of elevation gain it. I came out to watch the Pro’s do the same loop 3 years ago and saw them whiz by on the flat!

The previous day we had picked up our race numbers, very smart fabric ones that would attach to the back of our jerseys and a sticker for our helmet. There was also a nice technical T short in the swag bag, which will double as a recyclable grocery bag in the future. There was a safety brief; open course, traffic signs, aid stations etc and an opportunity to buy the ride jersey and bibs and cotton T shirts etc.

After that we headed home and I set to cleaning up the bikes for the next day. I had planned to just wipe the worst off the bikes and not tinker but I had cleaned up my cassette the week before so after washing off her frame I stripped off Becca’s cassette which was, to be honest, filthy and gave it a good clean and did the same with her chain. After a good wash down with some degreaser and the application of some new lube her bike was ready. I washed mine off and removed the chain to get to all those nooks and crannies that accumulate road crap and while reassembling that’s where I ran into trouble. I couldn’t get the chain to fit cleanly back together, the link was so tight that it wouldn’t bend and subsequently wouldn’t shift cleanly. With my limited knowledge and a quick look on the internet there was no obviously cause so rather than spend a too much time decided to use the chain from my TT bike, I removed it, installed it, checked there gearing and I was good to go. With the intention of getting there early and checking in with the SRAM Mechanics who along with a local bike shop Wins Wheels were providing support for the day. My TT bike was left looking somewhat neglected with now no chain to match the removed cranks. It’s going to need some TLC in the coming weeks to get it back road ready for Vineman. So with that said we were ready for the next day.

We drove out to the start and unloaded our bikes and I headed off to the SRAM mechanics to have them have a look at my not-so-handy-work and double check on the shifting which wasn’t quite as crisp as I would like. Ten minutes later I was set. We rolled over to the start line and waited for the National Anthem. In total there was about 500 riders, the ride had 1500 entries but for whatever reason had only sold a third of its slots. By far the majority of riders were local lycra clad regular riders but there was a smattering of hybrid’s, some fixie’s a handcrank and even a tandem!

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Unceremoniously we started and rolled out. For anyone who has done a mass start like this it’s always a little wobbly; lots of bike and people and nerves make it a bit ginger and this was no different especially as we were navigating our way out of a hotel parking lot with speed bumps and tight turns. Within a mile or two though we were spreading out. For the first 5 miles until we turned off the main road we had Police outriders so that made it easier and we could ride through junctions without stopping.

With much ado we were on the first climb of Rockstore. Becca and I had agreed to meet at the Aid Station at the top, (of the two, one at the top and one at the bottom) this way we could ride up at our own pace. I was keen to ride it hard but was conscious of the fact I had three more loops to follow. I sat in for most of the climb focusing on form and just moving up the hill only standing during the last hairpin.

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It had been a bitterly cold start and I only had arm-warmers on compared to other folks in leg warmers, tights vest etc, I knew it would warm up once the sun was on us and so I enjoyed the work of the first climb and the heat it generated just pulling down my sleeves halfway up. At the top I waited for Becca and chatted to a friend who was working the AS. The second part of the climb went without issue and other than being buzzed by folks on the descent the first loop was in the bag and we started the second.

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This time round I had more of an idea on the climb but I still held back, that was until someone tried to jump on my wheel in the last 500 meters, so I dropped it a gear and pushed hard and there was nothing to push against! I wobbled, unclipped looked down and saw I had snapped my chain!

Without much ado there was nothing I could do so I walked up the last of the hill with the call on “I’ll send someone back” coming from all the folks passing me! I got to the top and pulled out a Belgium waffle that I had in my jersey, stuffed the waffle in my mouth, picked up the chain using the tin foil and coasted to the Aid Station!

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Mike who was working the AS was able to fix my chain but had to shorten it so I could not go Big/Big. This wasn’t going to be a problem really given all the climbing. We left the AS and made our way back down without issue.

It was warm by this point and I was glad of only wearing the arm-warmers as I saw people pulling over and pulling of layer after layer of clothing that was stuffed into pockets and tied around waists (oh the shame)! While stopped at the bottom AS we were lapped by two groups that were setting a blistering pace! The next climb was warm and by this time we were pretty strung out, I worked hard going up and was happy to catch up and ride over someone who had passed my lower down.

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Again at the top we regrouped and rode the descent. We had been umming about the fourth lap and we had agreed to go for it as without it there would be now KOM time. We passed the start line and a mile down the road that was an almighty bang; I had blown my rear tube, not only that I had blown the tire off the rim!

And that was that! We made the sensible decision to bank our luck, it would have been a very nasty blow out 5 or 6 miles earlier while descending and while I am pretty quick at changing tires with the extra time spent walking to the AS and repairing the chain we were a good hour behind schedule!

So discretion was the order of the day and I simply stripped off my shoes and socks and walked back across the Finish Line…I didn’t want to scratch up the pretty Carbon soles!

We parked our bikes and grabbed the pasta lunch that we had bought tickets for enjoying the warm sun.

Once home we were able to look at the time posted on the KOM stage, my three climbs were;

  • 17:18
  • 19:41 (inc walk time)
  • 17:41

So working on the basis that my fourth climb would have been around 18:00 I would have finished with a time in the region of 1:13 (ish) putting me 30/122 AG and 70/510 OA. Of course as I didn’t finish the fourth loop it’s all moot!

With all that said and done, I thoroughly enjoyed myself, although I will admit there were a few choice words uttered during my mechanical issues! What shone through was the proof of the training. This really proved the quality of the plan and having followed the training plan for the prior 9 weeks mostly on the trainer I was really happy with the results. I felt strong throughout the day and while I was with a mixed bag of abilities on the KOM stage I was only passed by 3 riders in total for the whole day on this stage.

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I also got a chance to put the new Voler Black kit through it’s paces and there is a review of that coming up and wear my new Louis Garneu Coursehelmet which replaces my LG Quartz helmet that I crashed in in January!

I should say a few words about the event itself. Both Becca and I really enjoyed it, it was very well organized. The loop lent itself to making life easy for the riders and while it was not a closed course it was well marked and well supported with plenty of road to ride on I am not sure I would be so happy had they sold out all 1500 slots but once the riders were strung out it was not a problem. The local bike shop that supported the event (Wins Wheels) was great and there was plenty of food provided by Cliff.

All that remains is for the Amgen Tour to come to town next month which we are both looking forward to as we are volunteering for two local stages and will be heading back up Rockstore…only this time with beach chairs to watch the Pros do it!

Friday, April 11, 2014

FTP Redux

I still have to write up my L’Etape du California ride report but this has been a crazy busy week and I just have run out of time, it was quite the adventure though! Anyway with that said I was able to retest my FTP this week. Post L’Etape I took two days off and then re-rode the the TrainerRoad 20 minutes test.

Just a reminder the entire ride takes 60 minutes. Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The idea is maintain a steady maximal effort for the 20 minutes and from that an algorithm adjusts this to represent the same effort extrapolated over an hour. I had tested during Week 1 and Week 8 of the Trainer Road plan and my FTP results were 206 and 209 respectively. I felt that the Week 8 test was “weak”, I was tired and had a niggle in my ankle. I wanted to wait till after the L’Etape just in case there were any issues leading up to the day. But based on the L'Etape 20 mins max ave power of >241 on Garmin Connect so I knew there was plenty left in the tank

So on Wednesday I set myself up for the test. Loaded up Cycling TV with the As Live version of Scheldeprijs a classic one day Sprint Race, clipped in and was off! image

After the 30 minutes warm up which I fully needed as my legs were still heavy the test started.
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The TrainerRoad goal was 225 I aimed for 250 or thereabouts for the 20 minutes. The first 5 minutes was fine, the second harder, the third I was dragging my ass, you can actually see the effort start to fade. With 5 minutes to go I pulled out my stiff upper lip and upped the cadence during the closing minutes to increase the watts to 260 and then 280. Above is the result for the 20 Minutes test.

As expected a hard ride but my FTP increased to 230, from 209 2 weeks ago and from 206 9 weeks ago!

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Needless to say I am happy…although that may well change next week during my Knighthood Ride!

This is the output analyzed in Golden Cheetah,I am new to using this application so bear with me, the yellow highlight represents the 20 minutes test from mile 8.63 to 16.63 so 8 miles in 20 minutes…hardly Pro but for a middle aged age grouper 24 miles per hour on a trainer is plenty!

image image If you want a review of the TrainerRoad Advanced Build 1 Plan, click here.

Monday, March 31, 2014

Knighthood Training Week 8

A pretty vanilla week. Somewhat of three bears week, with two weeks ago being overcooked with 175 miles Papa Bear, last week being a bit undercooked with 121 miles Momma Bear, this week was pretty much in the middle with 147 and shut the front door 3 of those miles were running!!! Baby Bear This is the penultimate week of training so I was glad to have a solid week, it also closed out the month and the quarter so it was a week with lots of closings.

Here is how things shook out;

Monday; Rest.

Tuesday; Lone Pine. Dialed back to 92% as back is still sore. This was a nice solid ride.6x10-minute intervals in the Threshold power level at 95-99% FTP with 3-minute recoveries between intervals. Focused on form on the bike, sitting still, "scraping shoes" etc. GC Data.

Wednesday; Pyramidal. Very pleased with this, some work but well within myself. 40 minutes of Tempo with varying intensity every 5 minutes. GC Data.

Thursday; Red Kaweah. Had to stop for bio break between 2nd and 3 sets and forgot to restart Garmin hence missing 7 minutes and 1.5-2 miles...oh well. 4 sets of 3x4-minute efforts at 95, 100 & 105% FTP with slightly increasing rest periods from 1 to 3 minutes in duration at 50-60% FTP. GC Data.

Friday; Rest.

Saturday; North Maggie. Today was a FreeRide so as Sunday is on the road I just swapped them around. 5x10-minute Power Steps each beginning with 5 minutes between 90-95% FTP followed immediately by 5 minutes of 1-3% FTP steps which top out at 112%; 5 minutes of rest between each interval. Dialed intensity back to 95%, GC Data.

Sunday; Hidden Valley, WLV loop. Nice solid ride with a bit of everything, climbs (2800' of gain), flats and drops. Felt strong, hammered some of it and eased off in some. Followed this with a three mile run in the new Saucony Virrata 2s. I was chasing Becca for a bit and was pleased with the pace given my lack of running. Finished it off with a cold Mexican Coke!

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In terms of the month as suspected I broke the 600 mile mark, this is a new high for me even compared to Ironman training back in 2012 when I had bike week (which was 190 miles) I only topped out at 476 and when training for the Tour De Big Bear last year I maxed at 498 so this is a big up in mileage from then.

That being said this plan is very consistent with 4 x 90 minute rides and a 60 minute ride per week and and then whatever I did on a Sunday.

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For the quarter, well the numbers speak for themselves. This obviously reflects the two weeks off in January after the bike crash. That being said had I not crashed my training would have looked very different as I would have continued on the Ironman St George 70.3 plan, so there would have been a lot more running and swimming of course! Either way I am pleased with the consistency.

imageThis is the last week of the scheduled plan. I have decide to skip Saturday’s ride; the only ride which I have missed since starting. This will give me an extra day of rest before L’Etape du California on Sunday.

imageMy best estimate is that I will just break 70 hours of training over the 9 weeks and hit 1100 miles. I will write up a review on the plan next week!

Onwards…

Tuesday, March 25, 2014

Knighthood Training Week 7

After overcooking it last week this week I was back on the straight and narrow. Work got in the way of any commuting and my mileage went back to the mid-120s for the week. I also managed to tweak my ankle and back…on different days! Nothing to do with the bike I fell up the stairs on Monday night and the mis-stepped off something and that locked it up my back on Friday. So much so that I had to jump off my bike and hit the foam roller for 10 minutes into the ride Friday night! Up until now Friday has been my day off but with a long day at a Track Meet on Saturday I knew that there was no way I would want to get on the bike at 6pm Saturday so I switched it with Saturday’s ride and that proved out to be a good choice even with a crabby back. It’s easing up now and I am looking for a deal on a Groupon massage for this week!

So this is how the week shook out;

Monday; off

Tuesday; 2x8 Min FTP Test. Increase in FTP from 206 to 209. A bit disappointed but it's moving in the right direction at least. Could be a follow on from such a big week last week and/or slipping on stairs last night and tweaking ankle? Following a total of 28 minutes of warm-up, a couple of 8-minute time trials are used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The recovery interval between assessment efforts is 10 minutes. GC Data.

image Wednesday; West Vidette. Nice and easy 45 minutes of aerobic endurance ranging from 50-80% FTP. Fake rest day as last workout was 36 hours ago. GC Data.

Thursday; Smith. First ride of this with upped FTP, struggled to hit a solid cadence above 85 and keep the Power so dropped a gear and kept it in the late 70s, good hill climbing. Slower than the last time I rode this but generally feeling weary this week. 6x10min sets very close to FTP; 3 minutes rest between intervals. GC Data.

Friday; McAdie. Barely hung onto this, spent 75 mins hating it! 4x12-minute Over-Under intervals alternating between 2 minutes @ 95% FTP & 1 minute @ 105% FTP with 6-minute recoveries between intervals. GC Data.

Saturday; off, well on my feet most of the day but not on the bike!

Sunday; Out of the front door turn right! Road the first 3/4 of the Royal loop, then added Erbes climb and then reversed the ride coming home. Rode some hard and the rest was moderate. A mix of rolling hills and some climbing for a total of 2400’ feet of gain! Got to road test the new premium kit “Black” from Voler. GC Data.

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With another full week to go before the end of the month I am on track to hit a solid 40 hours of training and 600 miles for March! I have two more weeks on the plan and it looks like it will total up to around 1125 miles in total, then I have an off plan one week taper and the L’Etape du California at the weekend!

Tuesday, March 18, 2014

Knighthood Training Week 6

Well this turned into a big week! As mentioned last week I was able to drop a commute to work in the mix on my day off (Friday) and then had a double on Sunday, so before I get ahead of myself this is how the week shook out;

Monday off; check!

Tuesday;  Kearsarge. Nothing to report on this one, after a day off it was all very doable. 6 sets of Anaerobic Power repeats ranging from 120-150% FTP lasting either 18 or 24 seconds but both in the 20-second sprint ballpark. Recoveries between intervals are about 1 to 1.5 minutes while your downtime between sets is about 4 minutes in all cases. Had an easy 3 mile run in the evening. GC Data

Wednesday; West Vidette. Nothing to see here! 45 minutes of aerobic endurance ranging from 50-80% FTP. GC Data

Thursday; Smith. All work on this ride, started to lose it on the 5th interval and held the 6th together, struggled to ride a good gearing, 80-82rpm held the power, the next gear down put my at 92rpm which I couldn't hold for the power. 6x10min sets very close to FTP; 3 minutes rest between intervals. Another 3 mile run in the evening a bit quicker than Tuesday. GC Data. 

Friday; commute to and from work adds an 28 miles to week and an extra 2000 of elevation gain.

Saturday; North Maggie. Went out too fast and fell off at the end. 5x10-minute Power Steps each beginning with 5 minutes between 90-95% FTP followed immediately by 5 minutes of 1-3% FTP steps which top out at 112%; 5 minutes of rest between each interval. Not a 100% believer in the totals for this as I cranked out 30 miles in 1:34:12, I didn’t change the resistance on the trainer but this seems super-fast to me! This was after pretty much being on my feet all morning at a kid’s Track Meet. GC Data

Sunday; off the Trainer and onto the road and trails; the first ride was 10 dusty miles on my Mountain Bike pacing Becca as she trains for a local trail Half Marathon, it was super-hot, pushing 90f in the canyons. After the rain of last week the trail was pretty rutted and a lot of the dust covered rocks were more slick. Not surprisingly my MTB skills are very poor, I feel strong enough to get up the climbs but I lack the technical skills that are only acquired spending time on the trails. Best news of the day…I only fell off once, as my wheels slipped out from under me and I very delicately landed in a bush! GC Data.

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After a short pause to let the temperature cool off some we set out for a 2 hour road ride and instead of heading to the Rock Store we opted for a slingshot out-and-back from the house to save time. The ride itself has rolling climbs to the turnaround and the return ride is always a bit quicker. Neither of us had practiced the best fueling strategy and a stop at the last Gas Station on the way home to share a fully leaded ice cold coke got us up the last climb and I even snagged a couple of Strava PRs on the way home. There are so many cyclists in the area that it will be a cold day in hell when I get a KOM on anything that doesn’t start on my driveway! GC Data.

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Other notable items of the week.

  • I actually started my Core workout sessions, I am trying for four sessions per week…trying!
  • I passed the 1000 mile mark for the year on Thursday, after the weekend I am at 1128 miles, I am on target for a 550-600 mile month which is my biggest ever on the bike
  • My super-duper Bontrager shoes are heading back to the store…malfunctioning ratchet strap is the cause!

So the Weekly/Total Training totals are looking like this;

image Onwards…

Sunday, March 9, 2014

Knighthood Training Week 5

Another week and another 125ish miles in the bank. Nothing super special to report on this weeks’ worth of training. Mid 120’s seems to be the ball park for the 7 hours of training, I would like to get the weekly mileage up to the 150 range and hopefully now that the clocks have gone forward a day’s commute will add another 28 miles (14 miles each way) and obviously adding two commutes a week adds another 28 and that pushes me closer to the 200 mark. I am conscious of just adding junk miles to the plan but fortunately the rides to and from work both have around a 1000’ of elevation, these are the profiles from Strava.

work Off to work!

home Homeward bound!

The same as last week all five of this week’s rides were trainer based, despite the weather being perfect, albeit a bit windy on Saturday, sometimes you just have to workout in the garage. This was how the week shook out ridewise;

Monday; Off. Check!

Tuesday; Eisen. Legs felt sluggish out of the gate on this one and even though the intervals were short I struggled. 10x2-minute largely aerobic efforts at 107% FTP with 4 standing neuromuscular bursts at 150-200% FTP lasting 6 seconds each. Recoveries between intervals are just about 5 minutes long. GC data.

Wednesday; Black. Nothing to see here...except my awesome socks! More on the socks to follow 1 hour of aerobic endurance ranging from 50-80% FTP. Keep your watts more toward the middle of this wide wattage range as riding toward the top of the range will turn this into a more intense, and probably shorter, Tempo effort. GC data.

Thursday; Trojan. This was hard, three rides and three 5:30am starts catching up with me! PM dropped during interval 4? 6x10-minute intervals @ 95-99% FTP with 5-second neuromuscular bursts between 150-180% FTP. Recoveries between intervals are 3 minutes long. GC data.

Friday; Off! TGIF!

Saturday; Free ride, I chose Colloseum.. 90 minutes of aerobic endurance ranging from 50-80% FTP. GC data.

Sunday; Siliman. Felt easier than last time although that could have been due to it being on a different day. Same mileage for the ride but my IF was a fraction lower. Ave HR the same and Ave P 2w lower and TSS lower by <4. Just better rested maybe or adapting more? GC data.

I am hoping to add a bit of running this week as cross training, nothing too fancy but just to try and shed those pounds that I need to get off to get the new kit! To aid in this the good folks at Saucony sent me the Mirage 4 and Virrata 2 shoes to review and a pair of the Peregrine 4’s are on their way as well!

 

mirage4 Virrata peregrine4

What can I say…I like red shoes!

I also picked up Tom Danielson’s Core Advantage: Core Strength for Cycling's Winning Edge and I will be incorporating his suggested routines. Just to make it interesting the folks from VeloPress are going to send me Quick Strength for Runners 8 Weeks to a Better Runner's Body and I will be mixing and matching the exercises for the next month to see what happens. Not a bad idea long term as I shift back to Triathlon training in another 5 weeks or so to ramp up for Vineman!

I am also play with a new feature in SportTracks Mobi called Training Load…more on this to follow to! image Holy crap it’s nearly Summer…well not really but the year is flying by already, only four weeks left to the L’Etape and six weeks to my Knighthood attempt!

Wednesday, March 5, 2014

Bump, bump, bump…motivation!

My weight naturally bumps along between 175-180lb, as mentioned in an earlier post I am aiming to get it down to sub 170lb for the L’Etape du California. As everyone knows the last 10lbs are always the hardest, the last time I was sub 170 was November 2012. The problem is while I have plenty of discipline to workout but my kitchen discipline is somewhat lacking…so here is my motivation!

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If I am less that 170lb, that means the scale has to start with a 16x.xx I will treat my self to a new Kit for the Tour! Here’s my starting point from today…

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Sounds fair to me! What motivates you?

Monday, March 3, 2014

Knighthood Training Week 4 (halfway through the plan)

Week 4 and to use a well-worn cricket phrase “Rain stopped play”! well not really but it was five out of five on the trainer. California took a beating this weekend with two storms raining through. This was the first week since starting the plan that I have ridden all 5 prescribed rides. Here is how it shook out;

Monday off; check! Felt like I was coming down with something!

Tuesday; Cirque. I was not feeling the love this morning, had a sore throat yesterday and a scratchy one this morning but it will only get worse so better to get the workout in early. Was barely hanging on at the end for the last 2 sets. 7 sets of high-power repeats lasting 15-45 seconds ranging from 120% to 150% FTP with very brief, 15 to 45-second rest periods during each set; slightly over 5 minutes of rest between sets of repeats. GC data.

Wednesday ; Pyramidal. Throat felt better. Nice spin, very happy to see that I can keep the intensity dialed back and still have a pretty good MPH. Getting closer to the average 20mph. Warm up then 40 minutes of Tempo with varying intensity every 5 minutes, cool down. GC data.

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Thursday; Miter. This one really really ripped me a new one, between having a head full of snot as the cold poured out of me and tired legs I just couldn't get the pace up so I ground through this as good low cadence standing hill work, ran out of gears at the 230w mark! Miter utilizes 3 sets of 2x10min Criss-Cross intervals @ 95-99% FTP during the 2-minute valleys & 105-110% FTP during the 30-second surges as each interval criss-crosses your FTP. 1 minute of recovery separates the intervals and 5 minutes of recovery separate the 2 sets. GC data.

Friday; beer me! Runny nose, sore throat thing on its way out too!

Saturday; Silliman. After a day off this was manageable, hitting the highs on the middle set was a challenge (140%ftp) 3x15-minute sets of 1 minute On/1 minute Off where the On-segments are spent at 120, 130 or 115% FTP and the Off-segments are spent at 40% FTP. Rest between sets of intervals is 10 minutes. GC data.

Sunday; McAdie. Wasn't sure how this was going to go given the lack of recovery time from yesterday but all in all it went pretty good! 4x12-minute Over-Under intervals alternating between 2 minutes @ 95% FTP & 1 minute @ 105% FTP with 6-minute recoveries between intervals. GC data

In terms of mileage the week and the accumulation looks like this;

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So a pretty solid first four weeks (of eight). My thoughts on the plan are as follows;

There is a lot of interval work, when I say a lot I mean a lot! Four out of the five rides from last week were intervals. This is no surprise at the description of the Plan from the TrainerRoad Website states;

This is very similar to the Intermediate Build I training plan, but each weekday workout has been extended to 90 minutes with approximately 50% higher stress (TSS). Additionally, the weekends now offer an extra intervals workout in place of an endurance/tempo ride.

These are big doses of stress, maybe too big for less experienced or tired riders, so proceed with caution and choose the corresponding 60-minute version (or Base/Tempo alternative on weekend rides) of each weekday workout from the Intermediate Build I training plan when necessary.

These workouts can also be done where weekday workouts are indoors and weekend workouts are outdoors.  Just take the same workout structure and bring it outdoors.  For the weekend free rides, replace the 90 minute free rides with 2-3 hour rides on the type of courses that are described in the plan.”

As a reminder Training Stress Score® (TSS®) is a way of expressing the workload from a training session. It is the product of the workout’s intensity and duration. As either of these increases, TSS also increases. The formula for TSS is: TSS = (sec x NP® x IF®)/(FTP x 3600) x 100.

If you look at my TSS score from Training Peaks, the people who invented the term, the workload over that last four week has been;

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Note the preceding two week were the Tour of Sufferlandria which at the time seemed tough! The TrainerRoad workouts are longer. Four of five TrainerRoad rides each week are 90 minutes compared the average day in the Tour which was 72 minutes.

So overall the intensity of training is high but that works well for me when I have limited time I want to minimize the junk miles, and intervals help do this.

I am struck by the similarities of this plan and the this and the FIRST plan which I have used successfully for 10k, HM and Marathon training, both are high intensity and highly structured. These appeal to me and I like the “do this…get that” type of philosophy when it come to training, you know you put the investment in and you get to withdraw the benefits!

Overall I am feeling stronger though and my endurance is increasing, physically there are some adaptations happening. What I need to work on now is dropping some weight. This morning I weighed in at 177lb, I would like to be sub 170 by the time the L’Etape du California on April 6th…ack only 5 weeks!

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I have another 4 weeks on the plan to go which include a FTP test in 2 weeks. I am feeling pretty confident that at the end of it I will have an increase in my Threshold and bee a good place to deal with 10 hours or so of Sufferfests!