Cycling Fitness / Training Advice

My base training will be mostly done in z3 this year. I don't have the time for long z2 rides, so increasing durations at tempo is the aim.

I really do have zero clue about training so I wouldn't follow what I do tbh. This winter will be Z2 and Z3 I'd expect - not that I have a powermeter so this is all off RPE.

I tossed in a few hill rep sessions from the end of August this year, but other than that my training has been either racing or 2+ hr rides at max sustainable effort for the ride.

Who said anything about doing it on the turbo?

If you work full time don't plan weeks off

Do you mean complete weeks off? Or every fourth week in the cycle where TSS is reduced?

Commuting is junk

Maybe so, but it does cause fatigue. So, should it be accounted for in the plan?

Don't get hung up on tss chasing

I'll try. I do find it useful though as I have a history of overdoing it and injuring myself and this way I can stick to a plan that hopefully will keep me in check. That's one of the things I was asking really, is the planned ramp rate ok or too conservative?

Tempo stuff is good, as that replicates climbing pace

That's the plan. Lot's of this.

Cheers for the time

45-60 min threshold efforts

Indoors?

not get carried away on the first day or two, but to throttle back a bit so you get stronger as the trip goes on

I will write this on my stem. Great advice.

If you're mentally strong enough, possibly? But for me, it was always outdoors, usually once or twice a week from April onwards.

Just take an eaisier few days when you need, don't plan it. Lives are fluid and by planning in a week easy, you might then find the next week something goes tits up and you loose that week, so you actually have 2 easy weeks. If you're not training 1200+ TSS weeks, you won't need an easier week. 2 days should be enough to bounce back from most things. Just see how you feel.

Yeah you need to include the TSS from it, as it does include fatigue, just realise it's not good training, unless you live in the countryside and have non traffic commute.

TSS isn't the be all and end all, quality structured sessions are. Sticking to a plan too much can also cause you to over do it. So just exercise caution.

Yeah tempo is good, but don't hammer it. And don't hammer it too soon. Summer is still a long way off.

All very sensible. Thanks.

In case anyone is interested, i put this up a few days ago. Cycle specific spin class, Baker Street. He simulates alpine climbs so most is at higher resistances, not a normal
Spin style. It's 16 quid but 13 if booked as 5 or more (which there would be as you would be part of my group which has around five anyway).

They're tough but good fun and a good way of getting some goood training on the miserable midweek winter nights. I've certainly felt benefits after three sessions.

https://www.lfgss.com/conversations/295223/

Better off spending that money on a turbo. Who trains indoors with no feedback in 2016?

Those who enjoy some midweek training with friends rather than by themself in their flat? Each to their own, but this pushes me far harder than I could push myself. One of our group has a zwift set up trainer at home but has still been coming to this. You could always try it before slating it?!

but this pushes me far harder than I could push myself

I often wonder why we make our hobbies so competitive

?? this is the fitness and training thread, right?!

/ Philosophy

I fitness, therefore I am.

I fatness, therefore I am.

#opengoal

Any recommendations for good sports massage in London? Ideally central/south east.

Cheers

Nic Roberts Velophysio
http://www.velophysio.co.uk

Highly recommended

Thanks. I've seen her before for physio, didn't realise she did massage too.

I punctured whilst in the heat of battle on the turbo last night, on a wheel that's never been outside. Fml

What sort of puncture? Could be a burr on the rim, shitty rim tape, dodgy tyre install, tube failure or maybe you spun it so hard it committed hari kiri.

I have no idea, I just did a quick wheel swap and tried to salvage the workout. I'll investigate tonight, but if history teaches me anything its likely due to my heavy handed mechanic skills.

The first step is admitting you have a problem.

does anyone use 'Today's plan'? https://www.todaysplan.com.au/

I've signed up for a free trial. It's basically the same as training peaks but the main difference is you get cheaper training plans and they're more dynamic, like you can change the number of hours you have to train, can move workouts around, choose plans based on target events etc.

I've followed one workout and uploaded one ride so far. It;s not as clean and easy to use as Training Peaks, although that may just be coz I'm not used to it yet. The main appeal for me is access to a cheap and relatively tailored training plan.

Interested to hear if anyone else it using it and their thoughts / feedback