Cycling Fitness / Training Advice

is there an app for that?

#prayforthetrees

https://www.youtube.com/playlist?list=PLOhzd0zmrJznNH_fz5oO9UwwVm_KXsLQ3

Coggans Training and Racing with powermeters helps...

...put me to sleep

What's a sensible set of reps to be aiming to do at 115% of FTP?

3x8 mins? It sounds hard but I suppose that's the point isn't it.

I'd do 3-5 min effort at that pace. 8mins at 115 is hard.

Try it. Bet you'll blow way before 8.

Word. I've got a 4 minute hill near me that I use for above FTP efforts. It hurts a lot, any longer would be incredibly hard I think.

Attempted Hardnott and Wrynose yesterday. Slightly disappointed that i had to get off and rest several times, and walk a tiny bit, too.

I'd done 120k by the time I was at the start of Hardnott which probably accounts for getting leg cramps halfway up, but even if i was completely fresh, i don't think i could have ridden all the way. The severity of the gradient just totally defeated me.

I think i might possibly have got up Wrynose if i hadn't just done hardnott.

I want to go back with the aim of not having to get off. I'm not bothered about time, just want to make it up in one go.

What do i need to concentrate on? Is it about strength, cardio, something else?

I'm not into lots of fitness stats, just want an idea of what i am best working on.

I'm about 190cm / 87kg. Could get down to 85 fairly easily.

I was riding compact crank (34) with 28t cassette.

Why do we talk so little about form/fatigue prior to our attemps and efforts of a percentage of this and that?

Down to 85kg will make quite a difference - 32T will too if your derailleur can handle it.

What do you mean?

and @ChasnotRobert fit a bigger cassette 32 at least.
There steep ramps and you need a bigger cassette to stop you having to go so deep, you're under geared.

34/27 tacking.

Sorry - meant 8x3 mins.

Your reply answers my question. Thanks.

How often do you climb steep gradients?

I moved to Hong Kong two years ago and was a shocking climber. Endless double digit gradients and lots of long drags (typically climb 1600m in a 75km ride) mean I'm pretty comfortable now. You'll only improve by riding more hills.

Weight will help obviously but I see lots of big lads climbing well.

Thanks all, will see about getting a 32. Technically it doesn't work with 10spd 105 short cage but i think it may be able to bodge.

On hills, I do short climbs in Essex most Sundays, in winter we do Swains, Ally Pally etc but there is nothing really like a Cumbrian pass round here.

So do more hills is my next step.

Maybe do more threshold work if you can't get longer climbs in locally? Or go to the Chilterns, that last long hilly ride I did there was pretty savage.

Nah, I rode them on my TT bike in the middle of a 600k audax. Going down was worse... :P

@hippy - omfg

@onyerbike yes, Chilterns very reachable from here - been out there a few times; will do more.

In general, I'm getting the message: more pain for more gain. I will be on with that shortly.

End of 3 week block with some savage intervals. Can barely climb stairs. Will have to reset as important events now 4 months away. Has the last 2 months of speed work been wasted now I'm planning on 6hr races July/August?

Have been doing rides with about 60% z3, with 20% being z2 and 20% being z4 (talking HR, unfortunately, it is all I have) rides over the past 5 weeks. Between 8 and 12 hours each week. Almost no z5 though. Definitely starting to feel the benefits but I'm also feeling like I should be mixing it up a little.

Chaingangs starting up again soon - a good call? Shorter rides but with more intensity?

Chaingangs are always a good idea. You will get faster riding them and your road craft will improve.

What sort of intervals were you doing to put yourself in that sort of pain?

Chaingangs are always a good idea. You will get faster riding them and your road craft will improve.

Unless they are slower and/or too fast and you're better off doing focused solo training for that rather long, solo event he's training for.

Indeed. I'd only do a chain gang if I was bunch racing

Also, people with aerobars in bunches >>>