Cycling Fitness / Training Advice

have fun... and beer.

Stop stealing my training tips.

Haha burn and compliment.
So threshold is on my Kicker, segments outside on my Quarq PM, so there maybe some difference. Obviously I can only assume they are accurate I have no idea how accurate Strava average power for a segment is but on a 3 min segment, seems like it should be long enough. Before TCR I was around 300-310 threshold. Then didn’t really ride till the new year. Last few months have started again with more lately.
I’ve very little chance of loosing any weight though.
Anecdotally it feels like it ties to when I used to run and that a mile was my best distance presumably on a duration basis.

I was doing 3:45 hills at 5.8w/kg during last weekend’s ride in Kent, and I consider myself a specialist.

Don’t bother with HCs, you won’t like them, you have to get up early in the morning and can’t eat cake after 😉

can’t eat cake after 😉

Some of us eat cake during :P

Hahaha ok I see some power calibration in my future...
I’m definitely not a specialist!! I’ve ridden with two other hill climbers from this parish who are way ahead of me!

Right so these are the two segments, I can't seem to link to the effort, any help interpreting the averages etc would be helpful for trying to set a plan. Or even if its that you think the PM must be way off.
As stated before I've no real experience of training or racing. So really at the beginning.

Swains 2:50 61/ 3010 this year: https://www.strava.com/segments/6691038

College Road 2:59 and 33/ 4160 this year: https://www.strava.com/segments/651024

Sounds about right then.

Not bad at all. But I don't think there are any hill climbs like College Road, i.e. with such a shallow gradient, so don't read too much into that. I used to ride up that on a 90" gear after HH track league, and I doubt there's an organised HC in the country you could do in a gear like that.

Quite. I was more referencing them as recent all out efforts. Then trying to work back to some sort of training. I'm not expecting to be any good but just thought it'd give me a goal to my training.

Base / sweet spot / threshold until August then four to six weeks of vo2 max stuff around the duration of target events.

There used to be a Cambridge CC one.

I've ridden Swains in 94". Not very quickly.

Haha lovely. But I’m definitely eating cake it’s the main reason for riding!

In sack cloth and ashes?

450w for 5 minutes is much more difficult than 450w for 3 minutes surely? Much more aerobic component?

By the 3rd rep, yes.

Yes, certainly. However it was a ballpark statement to give an idea. 3 mins is still pretty much aerobic.

I don't think it's a million miles away, especially if doing little training.

To have a threshold as low at 260 you must do very little cycling.

You need to meet more normal cyclists

Hopefully that means I have a fair amount of improvement room, PB is around 400w at 64kg for 3:45, and 500w for 2m but FTP is around about 260 (at a much fatter weight at present)
I don't cycle as much as I would like, but know that my anaerobic power is pretty good.

An FTP of around 300w could be within the realms of possibility?

It was in respect to being able to do 450 for 3 mins.

How long is a piece of string... ;)

There used to be a Cambridge CC one.

Chapel Hill out of Haslingfield towards Barrington? Or maybe the road out towards Fulbourn past the Gog Magogs?

May be useless as a sample of one, but I started doing slightly more structured training (trainerroad, low volume plus outside rides) at the start of 2018 with an ftp of 270 and weighing in at around 86kg. I also did a bit of weight loss as well!

Weight (currently) 71kg
FTP - 321
1 min - 598 (did three 1 min efforts in a long ride)
2 min - 475 (hill climb)
5 mins - 398 (during a ramp test so I assume I could do more as a targeted effort)

I am sure it was chapel hill. Only hill about!

I grew up in Haslingfield so I can't even begin to think of the number of times I've climbed it.

Not in the last 15 years though.

Its always useful to see other people's numbers, quite motivational!