Cycling Fitness / Training Advice

It does work.
But I wanted to read some scientific studies on the delayed adaption-period timeframe, depending upon the over-reaching load in the previous time period. Some poncy uni student must have published a study into this.

Ie. If I put 2 big weeks in, then take an easy week. How long will it take from those 2 big weeks to come through? I don't want a hearsay answer, I wanted some studies. Personally I've found 1-2 weeks, after the easy week.

From a general exercise science perspective, the answer is "it depends on individual circumstances". Essentially, the more well-trained you are, the more training stress you have to apply to enact change and the longer a rest/taper needs to be to reap the supercompensation. Outside stress factors will likely play a big role too (e.g. a study on pro athletes would be different to highly-trained individuals who work 50+ hours a week. Or a bunch of untrained students, like the majority of studies).

What I mean is, what you read in a study probably won't apply to you. If you've found 2 weeks on, 1-2 weeks off works for you then that's what you've shown works.

I can attest external factors have a massive influence.
I think it being personal is also a very good point.

I know some people come off the back of a Grand Tour and then crush races after 1 week easy. Where as other needs a few months, and then will crush races. Depending upon how they reached to the huge load.

I know a study might not apply to me, but it would be good to do some more reading on what are the influencing factors in the body behind the rebound from a big load into good form.

Looking for some advice regarding post injury training.

I've recovered from a muscle tear that happened a couple of months back and want to start building back to where I was before, but want to be really careful not to do too much too soon (my usual downfall).

My CTL is currently hovering at about 60 (usual would be about 80).

What's a safe TSS build week by week (3 on, 1 rest)?

Cheers, Tom

don't waster your time with planned rest weeks. You work full time, forced rest will come.

Maybe go with 5points a week. Or just don't worry about ctl and do some training based on the feel of your body. Personally coming back from injury, I'd ignore CTL and listen to my body and just base training around that. Plan a week out, and if ok, proceed. If tired or sign of injury buggin you then back off.

Better to build slowly and not get re injured, than smash yourself and agrivate injury.

• Ignore CTL. Train off your bodies feel. And just take it easy.
  

I hear you, but based on my history I tend to train harder than I should when not at full strength. I am an idiot basically. I don't like going easy and struggle to keep effort in check, then end up hurting myself.

I suppose I was thinking if I had a TSS to aim at each week, perhaps increasing by 5% (?) each time, I'd be able to plan a schedule that won't push the body beyond what it's capable of too soon.

Just don't be a dick and learn from mistakes past ;)

Why not aim for 3 points CTL increase then, and make your training sessions good quality, rather than junk. Composition of CTL counts for more than raw ctl numbers. (in a generalisation) Plan that out in TP with TSS for each quality session and stick to TSS numbers. But listen to your body, your body > TSS numbers.

60 is ok CTL.

Just don't be a dick and learn from mistakes past ;)

Ha. That would of course be the sensible way forward.

I'll try and listen a bit better this time.

Thanks for the advice.

It's a case of mentally prioritising. What's more important to you: the instant gratification of pushing hard and the enjoyment that brings OR is it sustaining long-term progress?

There's a reason Graham Obree spends a chapter in his book talking about how to avoid a common cold and why Team Sky have a written protocol for how to wash your hands. Staying uninjured is a massive part of making long-term progress.

If short-term enjoyment is a priority, then that's perfectly valid - lots of people ride their bikes for the pleasure of it. If you want to become the best cyclist you can be, you already know what you need to do and enjoying your rides in the short-term might not be a part of that.

I know the logical answer to all of this. But as stated earlier, I'm an idiot.

Work intensifies for a bit, riding goes out the window. Work calms down, I have time to ride and train, occasionally I get over excited as I start to feel good and overdo it. Cue injury.

Obvious answer is quit work.

Apolz in advance if this isn't quite the right place to post this - I'm hoping to do a few early morning rides to Kent before work (i.e., out at 6-6.30, back by around 8.30) and need route advice....

What would be the best way to get from Elmers End to Herne Hill around 8.30am?

I typically ride back into town straight down Anerley Road (i.e., from the huge Tesco at Elmers to Cadence) at the weekend, and the traffic can be terrible even then. Would going through Beckenham and Penge be better?

Not really. It's all a bit cack until you get past West Wickham.

@andyp would know better

What would be the best way to get from Elmers End to Herne Hill around 8.30am?

Move out of Herne Hill

Yes, it would.

If you turn right at the Elmers End roundabout, then go first left onto Clock House Road, that'll take you all the way up to Clock House, then turn left and head through Penge, up Crystal Palace Park Road, then down College Road back to HH. The traffic is there, but it's only really bad through the middle of Penge.

There's like a hundred "routes" threads >>>

HR increasing...

Nice one, that's the route I was thinking.
@hippy... view the HR increase as training. Thus making this the correct thread.

My new favourite image. :)

Just to Return Things to normal. I've been pushing a -36 TSB since Saturday, and have a 0 - 1500m hill Climb race this Saturday. Woop woop.

1 Attachment

I actually feel fine. But last Nights VO2 intervals (5min Climbs) were like 20w Down on expected.

Then my Garmin said congrats. New VO2 max detected!

Really Garmin?

Yeah body adjusts.
I'm down around -30 heading down to -50.
I just sleep a lot more. And it takes about 1h for my legs to warm up when training. But then ok.

When you're down below -20ish do you not give it a day to come back up, unless you're specifically working for a massive week?

I've started to find when i go below about -30, if i don't let it come closer to -15ish at least i feel super shit. But then i am a pathetic weakling.

I just sleep a lot more.

Spot the student :P

My TSS is usually 60% cycling, 25% running, 15% swimming.

I've quit running for my short intense bike race season. Its all fatigue, injury, and little gain.
I'm now more 90% cycling, 10% swimming.

So the stress on my cycling muscles/tendons etc. is more than I'm used to. By which I mean.......my arse hurts.

I still have sore quads from Sunday. On the piss again tonight so should be going great guns tomorrow night, after maybe a tactical vomit some time around 5am tomorrow morning.

#properfuckingtrainingbitches