Cycling Fitness / Training Advice

That's tough. A decent 4h ride for me is 0.7-.75IF. Much higher than that and I'm too tired the next day.

I did a 4 hour solo ride on Boxing Day at 0.85 IF. Never again, wanted to curl up and cry by the time I got home

That's not LSD that's a race!

Don't see the point unless you're a CX racer. I'd also question your FTP accuracy (and dedication to xmas dinner).

FTP tested every 8 weeks - it's pretty spot on.

The only thing I can think of was my power meter not enjoying -2 degrees.

Tested using which method? Which PM?

Indoor: 20 minute test. Outdoor: 94% of a 10' effort. Stages.

I challenge anyone to go out and do 4hours at 70-75%. That's LSD.

Today's effort - minor roads so hard to keep it steady. 1st hour hard to keep low, 2nd hour same, 3rd hour 'are we there yet', 4th hour hard to keep power high enough.

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That's solid work.
Yeah last hour is always hard!

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?

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.

Great advice, thanks Andy!

I can hold plank for 1.5/2 mins but press ups/sit ups maybe 5 lolololol

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.

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 ?

I think I said this to @TTM earlier in the thread, but the thing that always caught me out on my first day in the mountains was lower back pain, because you can't replicate the position required to climb for 60 minutes or more in the UK. So if you can mitigate that from doing some core work, then it'll help enormously.

Also, don't lose sight of the fact that this will be a holiday, so enjoy it, and take time to look at the views.

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).

Great points! We are based in Briançon, I haven't looked too much into logistics yet but doing the etape so Izoard. Want to do finestre, galibier and telegraphe if I can and someone who I am staying with is keen on Stelvio so will be driving there to ride up.

I think 65 is my optimum weight, I've gone under it but I feel like I lose power. PM will tell.

yeah have tried both and tbf might have to go that way till it gets ride-able in the lanes .. stacked on ice on sat on beddlestead lol

Have an optimum shed for this too! Will have to dust off the trainer from the loft ..

You sir are mr. insight!

Also, don't lose sight of the fact that this will be a holiday, so enjoy it, and take time to look at the views.

Oh yeah totally .. I might skip a col tbh I want to 'see' as much as I can without being at touring pace. Its the biggest reason I ride here anyway, I don't really care that much about fitness/numbers etc. Just dont want to be shit in the mountains and if a bit of training can solve it while enjoying then why not :)

What do you think about the list of the cols?

We are based in Briançon

Nice. Some great roads in that area, but the valleys can be busy as the road from Grenoble to Turin is a major trunk route through the Alps.

someone who I am staying with is keen on Stelvio so will be driving there to ride up

Er, what? That's a long way, like a 12 hour round trip long way.

Core? meh. Hamstring stretching. Do it.

oof ok, might have to give that a skip then .. the rest seem ride-able .. alpe d'huez is a bit further.

The trouble with Alpe d'Huez from Briancon is having to go over the Lauteret to get there and back. It's a wide, busy road with some pretty hair raising tunnels to go through as you get down towards Bourg d'Oisans. If you've got a car it might be worth driving some/all of the way.

To be honest, there's some great roads around Briancon, what with the Izoard, the Montgenevre, even cols like the Vars, Risoul and the Agnello to the south.

@amey Briancon to top of Alpe not a problem. Brilliant descent from the Lautaret. It is climbing through the tunnels that is not nice. Get a hotel in Bourg and then you can do the marmotte the next day.

Want to do finestre

I'm really looking forward to this one. Brutal looking numbers (19km at 9% average) and lots of it on gravel, but is meant to be incredible. A mate said basically never put a foot down, 'cause if you do it's really hard to get going again.

We are basically doing the raide alpine north to south, with a few extras thrown in.

I'm going to be doing some increasingly long lumpy rides from March onwards if you fancy it.

I'll be riding many, many reps of this

https://www.strava.com/segments/610650?hl=en-GB

@amey Few points from my experience:

• How you react to heat makes a big difference in the mountains. Some people react well others not so well (me!). Anything you can do to get a sense of this in advance may help you prepare eg if there is a hot weekend before the trip in the UK whether you can get a tough sunny ride in. Has big effect on Water, Salt requirement (and therefore potential cramp), Heart Rate vs Power relationship
  
• Similar to above your calorie requirement will be totally different in mountains it's worth finding a gel you can stomach. Best not to test these things out for the first time if you find yourself up a mountain struggling.
  
• I find 'commuting' has been a good way to build up a capacity for big miles. Ie starting early/riding a road bike/getting laps in. Can do morning and evening and you can build up a pretty big daily mileage figure. This doesn't necessarily make you hugely faster in an FTP way but helps to build the big miles day after day ability. Especially as was mentioned above once the light gets better, its possible to get long evening rides in.
  
• Riding up hill is a good way at getting better at it. Find an area of hills which you can do some reps of and incorporate it into your commute if you can or an hour session.
  
• Enjoy your riding and riding with a group/club can help with the motivation rather than trying to be totally self motivated.
  
  

Hope this helps.