Cycling Fitness / Training Advice

Just some guys that made a table, so are therefore experts. They say around 60 mins for a cat 2 level cyclist, up to 3 hours max for a pro.

This conversation is relevant to my interests because almost all my training is in the morning before work and before breakfast. Although I guess not properly fasted because I only do an hour at a time.

My methodology - train specific to key events, train fueled, lose weight by calorie counting particularly on easy days.

Considering I'm training for the TCR without wanting to go over the top nearly a year before the event, training specifically seems difficult if not impossible :(

If you've only got an hour I'd train fuelled. Prior to hillclimb season I was eating breakfast + eating on these 2.5hr rides - and it meant I could train harder.

TCR? Just smash volume. In winter rides <2hr aren't worth getting dressed for.

Sure, but should I just smash volume for the next 11 months? Or is there some way to optimise my training whilst acknowledging limited opportunities to train and ride long distances every week?

I don't mind putting my life on hold for the 3/4 months leading up to the TCR, but training at 100% for that long a time seems unworkable.

Hence - how can I use intervals/indoor turbo sessions to my advantage during the impending winter?

You're racing TCR? Well then fuck off the fasted training, fuck off VO2s and join AUK.

This.

Although the number of times I've been arrested for public indecency on my commutes means I'd recommend getting dressed for them...

Long ride on weekends, testing kit.
During the week, ride on feel.
I don't start structured training until the new year and even that is only really for TTs.

Are you racing TCR or riding TCR? I'd want to have done a 600km Audax done by April... you need volume and you need to know you're comfortable with your bike and kit over long distances and there's only one way to do that. VO2max over winter... I'd be burnt out by Spring and not want to ride my bike.

disclaimer not ridden TCR, just opinionated

Want to buy a saddle...

Are you racing TCR or riding TCR? I'd want to have done a 600km Audax done by April... you need volume and you need to know you're comfortable with your bike and kit over long distances and there's only one way to do that.

Racing. Given I've not been riding for long (next year will be 4th summer) I'm not hoping to win but I'd like to be top 40 or thereabouts. Definitely in 2 weeks or less. Not feeling so fit at the moment but can do a solo 200km just now without too much issue. Planning on the Bryan Chapman as an early test next year.

VO2max over winter... I'd be burnt out by Spring and not want to ride my bike.

Even just 1 session a week?

Long ride on weekends, testing kit.

Already started doing that with tt bars. Unfortunately don't have my TCR bike built up yet but should have it by jan/feb.

I agree that I need volume and I need to test kit etc.

I'm just looking for some advice on how to do some structured training during the week in the meantime. Is 2x20s still best, @hippy?

Just ride your bike fam

If I'm gonna be riding a turbo a few times a week I wanna know that I'm making the most of that. If I hop on the turbo in the morning without a specific goal it is way too easy to quit without having done anything meaningful.

On the otherhand, just riding really hard training sessions doesn't seem right either given that there's still a long time to go before the race starts.

I mix it up but yeah, it's like my meat and potatoes of turbo training. When I'm not pissed every day, like now, I do one session a week. That's the only 'structured' turbo training I do. If you want to race across Europe you need to like riding a bike. Melt your brain on a turbo and you won't want to touch it come spring. Everyone is different though - you might get on well with the turbo and want to do more.

I have a good fan that moves air over me and I listen to podcasts or watch something whilst on the turbo so it doesn't really bother me much (yet)

I guess all I can do now is lose a bit of weight, get used to aero bars and slowly raise my ftp.

If you can concentrate on TV shows you're not riding hard enough.

Ride your bike.
Ride your bike.
Ride your bike.

trufax.

^ this is why I like Zwift. It's something to look at but you don't need to concentrate on or listen to.

I've done pretty hard intervals in the past before and never had an issue having the TV on. I wouldn't use something dialogue heavy but Game of Thrones or the Walking Dead is usually pretty okay, even if I'm not exactly hearing everything towards the end of an interval.

Personally I found I either watch/listen to the tv and end up soft pedalling, or I concentrate on putting in effort and barely notice what's on the screen so it could just as well be colourful blobs moving around.

I have both trainerroad and whatever I'm watching on the same screen (TR in minimal mode) so its easy to keep an eye on my wattage targets.

I treat myself by staring at a brick wall.

@gillies @sumo @hippy

The most painful moments of a turbo session involve staring at the back of your eyeballs, hoping the time is passing quickly, whilst trying to distract yourself with unpleasant loud music. Or it's not hard enough

But the whole point of sweetspot training is that it is hard, but not too hard. Sweetspot training isn't supposed to leave you hating life.

Do 4 hours of it and get back to me.