TRAINING (1-20) Week Six, Base Five

[rev_slider Fitness0120]   I had a much better week of training that I did the week prior. However, I still missed my training time goal by about 2 ½ hours. I seem to do great until the weekend. On Friday had to cut my plyo session in half to go pick up Koen and on Saturday I let my lack of sleep finally catch up with me. I could only get through about half of this nearly three-hour ride. I’m really starting to learn that a good night sleep is invaluable. Reflecting on last year’s race season, I think that may have been the number one factor as to why I had a good race or a poor race. There are just not enough hours in the day. I’ve never had the patience to do this kind of base training in January, but I’m finding with these relatively low intensity workouts it’s pretty easy to multitask on the bike. With Dragon software I have been able to answer emails, watch some training videos, and actually write this blog. However, I am looking forward to experiencing the type of gains you see with interval training. I still spend two minutes every morning wearing the Omegawave assessment strap and trying to find some types of patterns in the data. I still think my morning resting heart rate is the biggest indicator. Typically if my morning resting heart rate is in the 40’s vs. the 50’s, I’m in pretty good shape. I think the recovery pattern indicator is the most interesting. It knows when I have been drinking the night before and...

My 200th Workout on TrainerRoad.com!

TrainerRoad might be the best training device I have ever discovered. I can’t imagine anything fitting my personality and training style better. I understand this method of training would not fit everyone. However, at 38, I realize that I’m a very goal oriented person and TrainerRoad (like many training programs) helps me work toward those goals. I can honestly say that over the last year I would have spent much less time on the bike indoors without this program. What do I like about TrainerRoad? Well, since I’m too cheap to hire a professional trainer, in the past I have done a lot of guessing. So far it’s been my experience that TrainerRoad takes some of that guessing out of the equation. If you use one of their plans or develop your own plan based on their workouts, you’re no longer guessing or at the very least taking some of that guessing out of the equation. I know that I could train based on feel, but when you’re hunkered down in your basement watching a movie it’s very easy to drift off. TrainerRoad tells me exactly when to go hard and when to ease off.  I LOVE THAT. I’ve also become quite a bit of a data junkie. Using a power meter with trainer road is indispensable. Every TrainerRoad program begins with a 20 or 8 minute FTP test. I’ve taken many of these before, but most of the time they end up just becoming a moniker on the wall. . . “You wouldn’t believe my high FTP!” However, now your FTP number becomes the basis for all of your...

TRAINING (1-13) Week Five, Base Four

[rev_slider Fitness0113]   Well. . the week ended much better than it began. I guess I should have not expected to be in June/July form only four weeks into my base phase, but I did not expect my first FTP test of the year to hurt so much and to end so badly. By the end of the week my resting heart rate got back in check. In addition, my morning weight and percent body fat is headed in the right direction. Morning Weight and % Body Trend Over the Last Month I Haven’t Hit My Time Goal Yet. . . Maybe This Week?   I May Not Have Hit My Time Goal, But I am Inline With My Training Stress Score    ...

Worst FTP Test Ever (Trainerroad.com)

Thank goodness it’s only January because after two attempts in as many days I completed the worst 20-minute Functional Threshold Test in the last year.  At one point it was so bad that I was questioning if the Powertap was working properly? On one had this is extremely disappointing, but on the other hand it shows how effective the program (Trainerroad Cyclocross/Low Volume) I was using in October truly was. In November I took 6-7 weeks completely off the bike and have been working through a base program that started on 12/16 that includes a low intensity 8-13 hours per week (Traditional Base High Volume I). The intensity will be ratcheting up in the next month and it will be interesting to see how I test in February. If I ever questioned how effective interval training truly is, this test shows it. Since I don’t plan to hit my first peak until May, I am sticking to my ride slow to race fast plan. There will be plenty of time in March and April to hit the intervals and Reduced Amplitude Billats hard and try to get that FTP back up to 305-310 mark . . . along with not burning out before the end of the race season. You can follow the ups and downs of my 2014 training plan on this...

TRAINING (1-6) Week Four, Rest One

[rev_slider Fitness0106]   As my week was full of meetings and finishing up class-prep, it was a great week for a scheduled rest week. However, even though it was a rest week, I still had a few takeaways. First, I have been training with the Omegawave band for a few months and now I am really starting to understand what it is telling me each morning. For whatever reason (drinking, lack of sleep, overall fatigue, etc.), my reading on Monday morning was ugly. I was going to ride easy, but decided to completely take the day off based on what it was telling me. I will write an overall summary of this device soon—so far so good for an old guy who self-trains and has a hard time listening to his body. Second, my weight is headed in the right direction, but I would sure love it if my percentage of body fat would be going down too. Finally, my average RPM is still going up with an average of 99.8 for the week. My first threshold test is scheduled for next week, so the intensity will start cranking up slightly. Fitness Average Weight: 184.9 lbs. Average % Body Fat: 10.39% Average Resting Heart Rate: 50.7 bmp Average Stress Score: 2.86   Training Training Time: 6.5 hrs. FTP: 290 watts Total TSS: 188 Average Intensity Factor: .62 Total kJ: 3078 Average HR: 137.3 Average Cadence:...

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