Cycling Fitness / Training Advice

Yeah, he's gotten massively stronger over the last year. Great ride leader too. I know that route, is a gd'n

3 industrial fans is reasonable - front, rear and side.

I only own one fan.

But do have two kids. I'll fetch the palm leaves.

Currently riding around 150km a week in a relatively sustainable fashion but would like to add something.
Was thinking about joining a gym and doing some upper-body/core but also some spin bike intervals? Not sure what specifically yet, but likely short and high intensity. Good idea?

Depends what you're trying to achieve.

Core work is always worthwhile.

Upper body strength isn't going to help you on the bike unless you're an MTBer.

Consider adding some plyometrics.

Spinning is an okay substitute for cycling if you're without a bike but otherwise, I'd just add a few more miles on the road.

Pro tips guys: If you need to pump up the rear tyre before your turbo session, make sure you adjust the roller height afterwards.

Here was me wondering why my warm-up felt like a fucking FTP test. Binned it after I had realised and fixed - What a waste of time.

On long rides recently (i.e., 6 hours+), i've noticed my heart rate always drops after about 4-5 hours. Is that a sign of FUBAR?

I've been eating a lot on the rides, and drinking a fair bit. No matter how much i've been feulling, I always always always lose power pretty bad in the last hour (so, not long after the drop in HR), even when going out at a not too stupid pace.

Ideas, thoughts, comments?

For me it's always a sign of fatigue. I was thinking about it this morning as I try to fire the system up for morning laps. HR is low and the legs aren't firing. The two are always linked for me.

I get headaches after rides sometimes. Had a stinker after 3.5 hours yesterday.

Pretty sure it's not dehydration as I drank about 1.5l during the ride and about 3 pints of water in the hours after it.

Any suggestions?

I'd like to add another quality session into my week, but not sure where best to fit it in. Want to improve for the weekly evening TT

TSS usually 550-600 a week. CTL hovering around 85.
Week is generally :-

Mon - 40mins commuting
Tues - 40mins commuting. 10 mile TT (1h40mins total including ride to/from and warm up)
Wed -40mins commuting
Thur - 40mins commuting. 1h40mins training ride (v02max and threshold intervals)
Fri - 40mins commuting
Sat - Endurance road ride 3-4 hours.
Sun -Off

Legs are generally dead on Wednesday and Friday after a hard session, and found I can't do anything hard on Sun/Mon or else I feel it in my legs come the Tuesday TT

3 pints of water

Make this 3 pints of lager and all will be well.

electrolyte imbalance.

1.5L in 3.5h is on the lower boundary of OK. You need more, especially if it's warm. The recommendation is 500ml-1L or above. Depending on how warm it is and your sweat rate.

Wednesday pm.

Have a day off the commute. I'm doing 600-ish TSS a week and there's no way I could do it without two full rest days.

Did a couple of solid 80 milers at the weekend for a total of about 500/550 TSS. Felt ok on yesterday's commute, so got up early today to do a quick 50 before work. Legs were having none of it. Still, it was nice and sunny, so got a good few chat laps in.

Where do other people try to keep their TSB score while aiming for improvement?

I keep reading between -10 and -30 but I keep dipping lower, like -40/45. Feel like I'm holding it together without being too knackered.

Stretching your neck up or out? Maybe you're too low at the front and your kinking your neck up to see? Helmet too tight? Sunglasses too tight? Do you have long hair? If it's tied up it can contribute. Salt intake? If you're only drinking water, you will just piss it out, you need a bit of salt to retain the fluids.

Could be salt, that's a good point.

Don't think it's any of the other things - got a bike fit next week though so if it's neck related hopefully it'll go.

Add salt to your drinks or use a carb/electrolyte drink mix. Torq ftw.

I meant more when it drops mid-ride as opposed to being low to start. If my HR is low before i've even got going i know i'm definitely a bit overdone.

I know, but either way for me it means tired.

How the fuck do I train hard and stay healthy? Been sick so often this year.

Haven't been drinking (at all)
Been sleeping 7+ hours every day night
Eating well and plenty
Cycling my bike lots and dressing for the weather.

But I've been sicker this year than ever before in my life. Keep getting colds.

Reduce stress.

Training stress or 'normal' stress?

Either or.

You're body is under too much stress, which will make you more susceptible to ilnesss.

Plus keep your hands clean, try to stay away from ill people.

Having just had a week off you should be feeling good and well recovered. Do you?