Cycling Fitness / Training Advice

Sorry. Was a pretty unclear statement.

I meant more volume relative to previous years. I'm currently cutting Down volume. I've moved more to stuff like 4x4. Which I fucking hate. So probably need. Outside I'm hiting the local 3 - 6 min Climbs. Plus trying to do over/unders, 40/20s, etc. on the flat.

I'm the same as @danb in terms of finding it easier to produce more power on the turbo. It's definitely down to the fact that most of my training is done indoors and it takes me about a month of proper outdoor riding to bring it all level.

I've been struggling generally to produce power over the last 6 weeks and dropped my FTP down to 280, a 10% reduction. A visit to the physio has revealed a torn calf muscle. Somewhat relieved, as I'd feared Tendonitis and the recovery time is much less for a tear. Still annoying though.

I mentioned to the physio I was surprised pedal balance data hadn't shown that one leg was injured (I'm quite even and rarely stray from 50/50). The physio basically said that the body makes do and compensates by using other muscle groups.

Anyway, long story short, I hurt my leg :-(

That's ok, mines about 250

yes, but you probably weigh half as much as i do!

You 'should' be testing without a goal in mind. Which isn't what I ended up doing on my last one. Which went like this:
Oh, I reckon I can hold XXX watts for 20 mins. I'll just start there and try and ramp it up after a couple of mins.

Ouch.......fuck me that's horrible......I'll just try and hold on for grim death. Nnnnnnnnnn.

I've found the best way to do it is to try and hold a heart rate you know is around your threshold, and let the watts take care of themselves.

in which case it's a reasonable representation as my heart rate gradually crept up (as my performance dropped!)

https://www.trainerroad.com/cycling/rides/3621555

In Mallorca I held 265w or so on a half hearted test.

Ive done a fair amount of build since. But my mate reckoned I should aim for 270w and see what my heart rate was doing. Whic I agreed seemed the best approach.

I did a couple of all outs, rolled to the base of the mountain, growled, fucked all plans off, and set off at 360w. Didnt last, but I was still averaging 320w at 10min. At 14mins I was cracking horribly. But the idea that I'd beat my PB drove me on. For the last minutes I was just trying desperately to hold my lap average over 300w, while my HR stuck at max. Also, throughout the whole thing my left cleat wouldnt engage properly.

Horrible horrible test.

I like your style!

Read a thing on the trainingpeaks blog yesterday that frequent dips into -20TSB is BAAAAAAAaaaad.

I know it's all dependent on how resilient you are and if you've got your FTP correct etc, but do people reckon this is true?

I've been feeling distinctly off the boil recently, and looked back at my PMC for the last 18 days, and it's had days of being -27TSB, -23 and -29. It's rarely gone over +5, but on one day did hit +19.

I did wake up this morning feeling totally and utterly shagged. Legs ok but super weary and sleepy. Is this -20 threshold someting that others have experienced?

I've dipped waayyyy lower than -30 before but that tended to be whilst out in the mountains for events etc and so you kinda don't notice so much as it's 'special' occasion

I have literally no idea what you're on about with those acronyms.
Maybe listen to your body, and not the data? Take a break. 2/3 days off the bike will do you good.
Looking at demoralising data can't be good for you.

Seemingly the love of data only works if you can't tell what your body is saying to you.
Though her performances may be questionable- Paula Radcliffe's stance on data/performance is exemplary (imho)- Its a great way of keeping honest when you want an excuse, but at the end of the day- your body will tell you enough about how its doing. Eg. If you feel like crap- take it gentle. If you feel amazing and your ahead of your split(or I guess FTP or whatever)- fucking go for it.

You're running the risk of all sorts of issues if Your data is indeed correct. You should definitely try and address Your training load/ recovery strategy.

I do the occasional epic -TSB. Providing I dont get injured, I can recover without losing too much. But repeated dips With just destroy Your bodys ability to adapt and strengthen. I spent last season pushing a CTL of over 100. But my repeated dips below -30 TSB meant my FTP barely moved.

My last 5 weeks have seen me dip below -25 a lot. But I still feel better than when I was dipping below -30. (sorry snipped 5 weeks out of my PMC for clarity. The yellow lows are -28, and -23).

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Sounds like what a lot of people do.

"Oh, look it's not quite winter any more, the sun is actually shining, I don't have to worry about wet roads, ooh the good bike is clean, let's smash it"

And they're fucked before they get to summer.

Body knows best.

Paula Radcliffe's stance on data/performance is exemplary

Her stance on doping however...

And her stance on squatting and dropping her guts...

Her squat on doping...

Dips are fine, it's sustaining the neg TSB for weeks on end and never resting up that screws you.

Thats why pretty much every coaching plan has 3:1 "on it":easy 4 week cycles cycles to allow you to recover to be fresh enough to do the hard work.

Thats a good point actually.

I just looked at my chart as I feel I've been better behaved this year. Then saw that I still dip below -25 every 2 weeks. But now that you say that. The dips are far sharper than before. Interesting.

In cyclists sustained increases in resting heart rate has been demonstrated to be a possible indicator of overtraining/fatigue.

Personally I always see my RHR increasing as TSB plummets; I've just had a week of no training at all except commutes after 4 weeks average 200 miles/week (c. 75% increase in volume from winter miles) from and RHR dropped 10BPM from Sunday to today which fits with TSB heading back to positive.

Its a full on snow storm outside.

I've been squashing all my intervals into the week days so I can go do some longer fun stuff over the weekend. Piss.

I live in amongst one of the worlds most amazing landscapes, but With the absolute worse climate. .............grumble, grumble.

Today is the 22nd, 90 mile hill sportive on Sunday 24th. Leave for Berlin on 4th, first day being a century I think. That means maximum 10 days between sportive and next 100 miler.

Realistically, how many days shall I rest?

I need to be in the best recovery possible before 4 solid days of long riding in May, but can't sit still for 10 whole days.

Shameless plug - https://www.justgiving.com/swindonberlin

gentle ride (1hr ish) the day after the sportive.
Day off
Repeat for a bit.
Then medium ride of 50 three days before Berlin trip. Day off the bike and then a gentle spin under an hour the day before you set off.
I mean it may not work- as its not scientific whatsoever, but it's probably how I'd approach it.

If I was looking at it as a race I'd hit a few intervals the day before. Nothing too brutal on the legs. But get the HR right up there and give the nervous system a big Wake up Call.

If I was looking at it as a race I'd hit a few intervals the day before.

This

My #shortbutmany approach to be good at sub 1hour crits. One happening tomorrow. 70% on stationary bicycle.

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