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First off, don't ever worry about average speed as an indicator in the high mountains.
I wouldn't worry too much about joining the gym. The strength you need for your upper body when cycling isn't much, it sounds like you just need to do some core exercises to eliminate the aches you get, so things like press ups, planks, even sit ups.
You'll also get some benefits from doing longer rides on the bike at the weekend. I'd build slowly but by Easter/early May, you should be able to do a 100 mile ride with relative ease, ideally being able to put together two or three long days back to back over the Easter or either of the May bank holiday weekends.
Once the evenings get lighter, I'd recommend doing a couple or extra rides a week, but at a much higher intensity, i.e. close to threshold, to get your body used to being able to push hard for 45-60 minutes.
The commute is just hours in the saddle, I really don't think you can get significant gains from commuting in London.
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Snap. I'm doing my first proper mountains trip in June, so obviously take my advice with the caveat that I'm learning as I go.
I've always thought FTP is important, but the more I read and train, the less it becomes. Specifity. Look at what you'll be riding each day and train appropriately. For me, that's 2-3 60'/90' climbs per day interspersed with the descents and flat valley work. For six days. So, as I build, I'm aiming to be able to hold upper z3 for the duration of those climbs and upper z2 for the rest. Also, to be able to do that day after day for the week. Also, I'm dropping a fair chunk of weight as I go (2kg so far, 2 to go).
And core work, as Andy mentioned.
Jim is your man though, as he's done a lot of this type of climbing.
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I kinda hate turbo not for its intensity but utter utter boredom. I'd rather ride outside
Have you tried TrainerRoad or Zwift ?
I used to dread indoor trainer work, but now look forward to TrainerRoad sessions. The training plans and workouts make training interesting, and you can watch a film with the TrainerRoad info-strip at the bottom of the screen. Can quite happily do 90min sessions now, would of struggled with motivation to do it previously.Still would prefer to ride outside of course, but in winter evenings what are you going to do ?
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andyp
TTM
Ste_S
@amey
oh hai fast ppl!
I have Alps trip in July, aiming to do 5 cols in 11 days. Its my first time cycling in Europe. I want to start working on fitness and peak in July. It might be too early given its not for another 6 months.
What I am looking for is not be shit at riding 100-ish miles with good amount of elevation i.e. a decent average speed. I am not that heavy, fluctuate between 67-65. I havent done FTP test since I sold my PM couple of years ago, then I was 3.5 w/kg so dunno where I am at now. Will be getting a left only PM for this and sell after.
I am good at hills, at least mentally. I love them, the longer the better. The only unknown is really long hills given 99% of my cycling has happened in home counties of London. But I am really looking forward to that aspect.
My biggest weakness is an absolute lack of upper body strength, core is OK but can be improved. That is an issue after about 60 miles I start to ache where I shouldn't. I have done 150 mile rides and still have energy in legs but my upper body gets pretty fucked. I am open to joining a gym (there is one just down my road) for this. I kinda hate turbo not for its intensity but utter utter boredom. I'd rather ride outside. So @andyp @skinny @TTM @jim1985 tell me where can I do FTP test in Kent.
I will be working full time till July with a 22-ish mile round trip commute which I want to 'use' if I can.
What do I do?