Cycling Fitness / Training Advice

You had a day off, maybe your legs just shut down from having a day off. Happens to me. My legs normally feel like wood after a day off.

I did a real easy twiddle on the turbo yesterday in anticipation of that... just high cadence / low power for a short period. Maybe I'm just getting old and pathetic.

Maybe just in the mind.
I often feel like crap and nearly pack in and go home. Only to try an effort and find I get warmed into it and feel better.
Cant' feel like a world champ everyday.

But you would have been re-fuelled from bonking so not lacking in fuel.

Mmmm yes, the mind is a key part to training.

I wasn't in the mood this morning that's for sure, and couldn't get into the session at all... ended up getting pissed off and abandoned as I felt like it was doing me no good.

Think I could do with a break from turbo for a bit, get outdoors in the week instead. Get the brain recharged! I sometimes find that i need a good few days away from turbo every now and then in order to keep the motivation for doing it

Reconsider your training regime? I know a day off can feel like a lifetime, but are your rest days consistent? Was that 70 miler the longest for a while?

I'm still anticipating when I lose my legs during this month before the Berlin thing. It's gonna be a slow trip if I do.

I really hate the turbo, even though it's a great thing for training.

Dad had psyched himself out before the Cotswold spring classic sportive just because he felt he hadn't trained enough, and he looked at the graph of the hills. He has the ability, but he really didn't have the oomph that day. I think it happens. It really is all in your head.

Deffo get some countryside in your face. But not in these headwinds.

I did my 50 miles with hills on Tues, was supposed to do an easy 25 yesterday, but turned out to be kinda a harder effort because of the headwind along the flat. Sometimes it feels like cycling through sand.

Yes. Also on days when I've been a dick and got very dehydrated, the 'hangover' of fatigue lasts for days.

Month into HR training and have dropped 2kg. Beaten some long-standing PRs on local segments and overall feeling much better on the bike. Doing 2-3 core sessions per week in the gym as well, can't tell if helping or not.

Currently 90-91Kg range and about 13.7% body fat (using one of those Tanata machines at the gym. (Started at 92.5kg and 15% BF).
Height 195cm.
Average 150-180km per week.

Weight loss has stabilised over past couple of weeks which is annoying, would like to get down to 85kg. Have not really dieted as such rather than watched what I have been eating. Perhaps time to try a bit harder...

Exchange core to cardio and put the rest of your mental capacity into cutting down carbs on your diet - fuck the PR's

The first day after a rest period is always a weird one. The body is in great shape. But the nervous system isnt primed.

After my last decent rest period I did a primer work out in the early afternoon. Sufferfest vid I think. I felt a little 'blocked' but was expecting that. Then went for a walk With my eldest. When we got back he had an hours 'game time'. So I did another vid. At the end I put 5 bpm on my max HR. At least what its been for the last 6 years or so. Lucky accident. But it fits into the 'rest - prime - perform' theory.

What is 'HR training'? Am guessing you're not talking about heart rate? Or are you?

I'm not an expert but if you're bonking despite eating well and then bonking again after 20 mins workout, there might be something else wrong.

Are you sleeping enough?

What is 'HR training'? Am guessing you're not talking about heart rate? Or are you?

I think he's probably referring to workplace disputes and health & safety

Ha!

Using the "Where are the sexual harassment forms" interval training and tabata sessions of "escorting the staff member from the building".

PRs came as a welcome side-effect, I'm not aiming for them - but they are a welcome motivator when I get the little cup thing popping up.

Exchange core to cardio

Pretty much doing as much Cardio as I can fit in per week, unless I ride in to work, cardio at the gym, ride home - I mean I could do that... but you're saying core not worth it right?

I am.... but if you want to buy me a power meter then I will gratefully accept. Thanks!

It is worth it. Worth every minute of pain.
Keep at it.

Side note/ Book review.
I got given Matt Rabin's "Pain-Free Cyclist" (may have precise name wrong) via my dad who uses him for chiropractor.

All in- fairly decent. Good set of Exercises for warm-up. Some medical advice that is behind the new (not yet released if I remember correctly- so a forgivable offence) guidelines, but a solid attempt.

Worth a peruse in a book shop, but maybe not a purchase.

Oooooh... HR, as in those fucktards who screw up my pay every month. Totally missed that. Try and block the whining ass hats out of my life. Apologies

So, I've just got an update on my Garmin that is the 'Recovery Tracker' which tells you how long to rest after training, i.e., I did a 2 x 20 on the turbo this morning and got told I'll be good to go again in 21 hours.

I'm trying to figure out how it works. I know it's based on heart rate, so am guessing that if your heart rate isn't responding after a long time it tells you your fatigued/ to rest longer? Or is it something else?

I know it's all based on nonsense and estimates etc but can't help but be interested.

Its bonkers.
I think its also related to the amount of training you've done. I almost read it as a sufferscore.
I often get values in the high 30s, low 40s.
After Styrkeprøven it just read 'sell Your bike'.

how can it pick up on how much training you've done though? the past ride files on your unit?

Well its just been recording Your session no?

lots = more recovery.

http://www8.garmin.com/manuals/webhelp/forerunner920/EN-US/GUID-DAC27D10-886A-4EA8-8339-674479E9574A.html

https://www.firstbeat.com/en/consumer-products/features/

Recovery advisor keeps track of your physiological state so you know when to take it easy and when you are ready for the next intensive run. After the workout, it shows the time your body needs to recover before the next effort, so you can optimize the balance between rest and training.

How it works?

To gauge estimated recovery time after the workout, your personal cumulative load during a workout (EPOC, Training Effect) and daily response to exercise are measured. Available for all aerobic exercises, most detailed information available for running when running speed is available or for cycling with power (watts).

Recovery advisor includes:

Recovery time after exercise

Tracks personal cumulative body loading during a workout and daily response to exercise to gauge estimated required recovery time to train again.
Warm-up readiness check

Tracks daily performance and indicates whether body is able to respond to training well today.
Warm-up readiness check available for running / cycling only.

https://www.firstbeat.com/en/science-and-physiology/white-papers-and-publications/

https://www.firstbeat.com/app/uploads/2015/10/Stress-and-recovery_white-paper_20145.pdf

https://www.firstbeat.com/app/uploads/2015/10/Recovery-white-paper_15.6.20153.pdf

I asked about HRV ages ago here: http://www.lfgss.com/conversations/169130/?offset=50#12180970

I remember Scherrit suggesting i look into HRV last time I saw him. The little bit I read sounded interesting and I think I may try it this year.