Cycling Fitness / Training Advice

Jumped up from the 30-odd mile rides at 18.5mph, with intermediate turbo sessions this last couple weeks. Today was tough.

47.91 miles (shoulda circled the car park) at 18.4mph average with 2365ft climbing. 2:36:13 moving, 2:43:03 total. 178bpm avg hr, 86rpm avg cadence. The 41.4mph downhill was the best bit.

Decided to try get around 40% of the White Horse Challenge route in, but wow I'd forgotten how important nutrition is. Must take more snacks next time. Flagged real bad by 35 miles, after 40 it was a painful few home.

Grinding a heavy singlespeed gear wont get your pulse high for 3 hours, but toll ur legz much

Tall bar is threshold. Much fatigue still

1 Attachment

Indeed

I've noticed that my power when doing longish efforts (c. 15mins) on flat roads is way different to that when I climb. And doing those efforts totally fucks my hip flexors and hamstrings too... leaves them really fatigued and mashed. Is this because i'm shit at pedalling?
I've got a double sided PM and had a nerd out at the torque and efficiency etc and admittedly it's not so good when i'm riding on the flat compared to climbing, but still reasonable (per what i've read at least)
Ideas?
Tips?
Trolling?

Different amounts of inertia involved on flat (high inertia) Vs climbing (lower inertia). It's same issue as road Vs turbo.

https://cyclingtips.com/2013/09/climbing-and-time-trialling-how-power-outputs-are-affected/

thanks - will have a look. it's ridiculous how much different my two outputs are and the different ways it affects my body. i reckon over 20 mins i can push about 10% more...
Partly because i seem able to get so much more power out when i stand out of the saddle, even if i do it for a long period

If only the aero toll from out of the saddle work was below 10% we would all stand up.

Went on holiday for two weeks without bike, although I did a fair bit of running in an attempt to maintain some fitness. Got back on Friday and went on a ride on Sunday and just felt like death. Feels like my ftp is 15% down, after about 30 miles I just wanted to curl up and die.

Maintaining fitness is such a ballache.

It'll be back in a week or so, don't sweat it.

Come and do laps with me in the morning tomorrow.

I hope so.

What time?

If I can face it, I'll be there from 7am. I'm trying to get a good 2-3 hours of riding in before work. Am still tired from yesterday's club run, but a good nights sleep and I should be good to go.

I'll get back to you that. Jet lag is working in my favour for early starts at the minute, but I am also weary about attempted to keep up with you in my weakened state.

Don't worry about that. I'm just trying to get miles in the legs on the road bike, so lots of steady tempo stuff.

Wouldn't it be great, if it was like learning to ride a bike. Once you obtained fitness, it never left you.

But the beauty is that it does.

It'll be back in a week or so

Not IME

I've always held the belief that once you obtain a certain level of fitness, its always easier to regain that level than it was to get it in the first place. I certainly hope it's true.

That is true, as long as the gap of inactivity is not that big (years).
But still got to work to get it back.

Two weeks is nothing, few weeks and you'll be back.

Training peaks auto renewed my subscription, I know I turned it off. Cheeky shits.

And at renewing, they charged me the full price, not the discount price I purchased with.

HATE companies that pull this kind of shit. Almost tempted to not re purchased now. So cheeky.

You definitely retain the mental aspect needed for training, the ability to suffer and to know what different effort levels feel like

Found it a lot easier to get back to 'race fitness' (well, to my level anyway) after a seven year break from structured training than I did the first time around.

Currently sleep deprived - amazed how badly it's affecting my ability to train. Motivation also low as just about every event I had hoped to enter is either cancelled, miles away or clashes with family stuff. No darling I won't be opening Easter Eggs on Sunday with the kids I'm taking the day to myself to do 90minutes of XC....

They did that to me too. I emailed them and demanded a refund to get the effective payment back to the discounted rate i signed up to and they sorted it in 24 hrs.

So yeh, cheeky as, but at least they rectified soon enough.

Yay - TrainerRoad plans seem to be working and my FTP is up 20W
Boo - My Sweet Spot intervals are now at my previous FTP

Yeah they refunded me. But not the point.

I am 99% sure I turned auto renewal off when I paid last year.

Haha this. Set a new FTP outdoors a few weeks ago and my indoor sessions now are just horrendous. Have to keep the mantra "one more interval" in my head every time I get on the turbo. It's hard. But not forever.

Just dial it back.

I normally drop 5% in power target for indoor stuff, from outdoor power.