Cycling Fitness / Training Advice

Still, frustrating as was planning to be in better shape than I was this time last year but am currently worse. I find a week off the bike can easily take 2-3 weeks to get back.

They are > -80. :P

Yup it is 2-3 weeks really.

You loose any fitness gained in the week before the week off.
You gain no fitness in the week off.
You spend the first week getting back up to speed.

The only time it's less negative, is if you take a week off after building lots, and the shedding of the fatigue leads to a positive improvement.

good news is that it seems to have gone today, not sure what it was ¯_(ツ)_/¯

Can't recommend enough a midweek training ride to help with fitness. Last night was 90km, 3hrs 15mins, 200TSS, NP 262w (mid Z3). This includes my 10km poodle into work in the morning.

Downside is that I get home quite late, knackered with fingers and toes that need thawing out.

NP 262w (mid Z3)

fuck right off

Did you buy a power meter in the end?

no and wont get one just to come and read that my FTP is someone's mid Z3 .. ugh .. y m i fat

200tss is 3h is solid. Wonder if you've underestimated your ftp.

Your ftp is probebrly my recovery pace. 😂

I could be a lot fatter than you, and probably am..

The power number was just show it's a hard ride, not to boast about FTP..re-reading it seems like a boast post, not meant to be!

@skinny may be right, due to test again on Monday, although I can only just finish threshold sessions at the moment so I don't think it's that far off.

Z1 Cat 6

But midweek is where I do some of my best drinking..

I haven't ridden the tubro training in months.

It's funny how muscles adapt. I'm totally unadapted to it and it's fucking grim. When I'm adapted I can do the same power as road. Right now it's at least 10% less and it hurts.

First one back always sucks a bag of dicks. Next one will feel easy.

I even re calibrated my SRM to ensure it was right. It was.

:(

Better that way than the other way around. Which is where I'm going to be come mid February.

I have a history of injury during the transition from turbo to road as I assume I should be able to push the same watts straight away.

I'm thinking of writing a strongly worded warning on my stem for the first few weeks.

Ha!

I try to do my road watts on the turbo, then I have to dial it down. Then I just get pissed at the little watts I'm doing and how hard it feels and sack it off.
I'll just go back to the road!

I'm like you @TTM All the good shit happens indoors with no one to see. Real world watts are always less.

I thinks there's an element of control to it too, on the road gradients, surface etc are always changing. On the turbo it's possible to do perfectly measured out efforts without external variables.

I find it's the lack of momentum through the pedals which stuffs me going back to turbo.

As @hippy says, it takes a while to adapt.

Anyone have any advice of where to do 10,15,20 min threshold efforts on the road near Easts? Will be on TT rig.

Was planning on the Olympic park 'loop' but it always seems to be shut for building work behind the stadium. Other is the inner circle of RP but the surface is a bit wank.

200tss is 3h is solid. Wonder if you've underestimated your ftp.

I did 258tss/0.88IF/3h19m last Sunday. Also possibly underestimated FTP ? The ride did beat me up though...

A bit of that, but for me it's just getting used to riding outdoors again. I haven't done any longer rides outdoors since Christmas. Once I'm acclimatised the watts are pretty even.

What was the ride like AP/NP what is your FTP?

Possibly...

NP for the ride was 88% of FTP, which puts it towards the top end of zone 3 ?

Upped my FTP last week after a 6x10 at threshold indicated it was probably off - my previous FTP would of put the NP at 92% of FTP for the 3h19m...

Anyhoo, due to test FTP again after an easy week next week.