Cycling Fitness / Training Advice

Sorry for the personal question but how much do you weigh? We have a very similar FTP.

Not too personal ;-)

I weigh about 82kg. That FTP is a little high as its a virtual estimate based on my turbo resistance. Not spot on but consistent enough for me for things to be repeatable.

I know what you mean but this is just one session.
I don't claim to be a sprinter, I'm a tester really so have no real punch at the top end.

Very similar then!

Everyone keeps banging on at me to have a crack at TT's but my position on the bike is pretty shite.

Thinking about doing some on the road bike next year then seeing where I am.

Forgive me if I take the advice of the qualified coach here.

That's how I got back into it. (Some RR and TT's as a kid)

Pop some extensions on your road bike and get stuck in. Piece of cake. You migh suprise yourself.

I started off doing mid 24's on the road bike for a season, got myself a cheap TT bike and trained as much as my free time would allow. Bagged my first 21 last season so I'm happy given the hours I'm prepared to give.

Just try it. Nothing to loose and only yourself to beat.

Just try it. Nothing to lose and only yourself to beat.

This.

I've tried this before.
Yes, very hurty.

1 Attachment

Definitely follow advice from randoms from the Internet.
That how forums work. ;)

You're obviously going for something completely different than me.

It was the use of the word sprint together with 70 seconds. Sounded horrible.

Kinda interesting having a long recovery though.

Just a session that Xavier suggested.
I got off the bike feeling pretty good but I can certainly feel those all out efforts in my legs.

I'm just trying to mix the training up a little rather than go using on 105% FTP efforts of varying lengths and recoveries.

Thanks for posting the pic - you need to do the other 3 reps in the same way you did the first one (ie massive maximum effort and crawl to the line), looks as though they were paced which is wrong for this set. Chuck some clothes on after each rep, jacket or hoody would work rather than riding harder to keep warm. Do it once every 10-15 days rather than once a week too

Oh I see. That's me being conservative and trying to find a sustainable effort.
Right, all out and enevetably fade. Got it.
Other than that, does the make up of the hours session look ok?

Sometimes I ride within myself, I think that's my problem.
I suprise myself now and again though. The last SQT I did was really hard but I hung on, well above what I'd have achieved on my own.

Ps, appreciate the advice. Just reading that nice thread on the TTF regarding 30:30's. Fascinating.

Is it possible to share user-generated workouts on Trainerroad? So if I followed @BeaconJon I could use that workout or others he has done?

Yep. For instance, if you look at this one of mine Badger Madness 2, you'll see a green 'download' button in the top, right-hand corner. This should allow you to do BeaconJon's custom workout.

Yeh I'll sort that. I'm still adding a few bits of text, you know, just to a pay look like a proper job.

Yes looks good - maybe try a couple of 6-10sec efforts to start with to get you prepped for the hard work set. Ignore the power output and don't try and compare sessions, it's not about setting power PBs for the work periods, but instead completing them as best you can.

Excellent. Bit of a "blow up" effort then really.

Yeh I'll add a couple of short segments st the end of the warm up.

Early morning turbo training question approaching -

Although i wake up in dread on these mornings, I tend to do a lot of my turbo stuff early in the morning before work. As i'm usually on the turbo within 40ish minutes of getting out of bed, I don't eat before as I can't imagine I'd actually have digested it in time so it seems pointless- i just have a good breakfast after.

I know that you're not supposed to push too hard when training fasted, but i always end up kind of ignoring this and do around 40-50 mins at c.90% FTP as a kind of 'base' workout (split into 15/20ish minute intervals. Is this bad?

To those of you that do pre-work turbo, do you eat beforehand? What kind of workouts do you do?

Why would you not push too hard when training fasted...especially if you're only doing up to an hour or so? I do virtually all my training first thing in the morning, and then cycle to work before having breakfast! Would it not also be the case that training in the morning after having had a decent dinner the night before isn't quite the same as training fasted?

TL;DR I've no answers for you, only questions!

The downside to training fasted is something along the lines of:
Training fueled means you perform at a higher level than if you were fasted/not-fueled. So, if you don't ride as hard, you don't adapt to a higher training intensity, you're not getting as fast.

Also, some evidence that training fueled, especially in longer stuff, helps avoid colds and other ailments because less cortisol (stress hormone) is produced when fed vs. fasted.

I'd read somewhere that pushing too hard means you'll just burn through any residual stored glycogen and whatnot and then just munch through your lovely muscles - and like @hippy says going too long or hard when fasted could make you ill. But i don't know if taht counts when less than an hour?

Also, i reckon riding in that 'sweetspot' area, which is hard but kind of not hard, should be ok as it's not super intense? I wouldn't fancy doing short and brutal intervals with nothing in the tank

Like you @SCS, i just smash down a banana and whey smoothie after an early session then ride too work (only 25 mins), before my bucket of porridge.

Even fasted (i.e. work out before eating breakfast but having had a 'normal' meal the evening before) you should have enough glycogen in your blood for at least 2 hours at a hard intensity.

I rarely eat before early morning exercise (10k runs, 40k cycle rides, 5k swims, etc). Back when I was doing lots of Audaxes I'd often get to 100km before I first ate something that day, but that was plodding along at a low intensity for those 100km.

https://canute1.wordpress.com/2013/10/19/training-in-a-fasted-state/

Back when I was doing lots of Audaxes I'd often get to 100km before I first ate something that day, but that was plodding along at a low intensity for those 100km.

Everybody more or less like this, that took me getting used to, makes me smile now; and on The Dean and BCM the start were not really slow.