Cycling Fitness / Training Advice

Yeah yeah. It's all personal though on what training you should do.
Depends on what your weaknesses are.

But still, fast bunch rides are good training. Then do a few hours after when you're knackered.

it annoys my that the stock response to training for a ultra race is to ride audax after audax and that anything else is wrong

That's all very well, but you go ahead and show me how to ride two audaxes at the same time. :)

If I'm doing five miles of walking a day commuting, should I be logging this in training peaks or is it just going to screw up my cycling related numbers?

Well it's work but how much work? Walking isn't exactly a massive strain on the legs.
I hate adding manual entries for this kind of thing so I'd probably ignore it or ride to work :)

Why do I cramp so badly in my recovery week esp in bed? I'm literally an inadvertent fold of the legs away from really bad cramp - ham string, inner thigh, calves etc.

It's your body telling you that recovery weeks are for losers.

Salts?
Get a massage?

Try yoga to increase flexibility?

I'm pretty flexible, well hydrated etc. Probably just the level of fatigue.

It's your body telling you that recovery weeks are for losers

Way I feel atm it might be a recovery year.

@skinny and anyone would you mind sharing your loft turbo set up? Our loft is boarded and has power just want some ideas ..

Just a turbo and fan. It was basic, because I'm simple.
I just turn on some loud music and kill myself.

I moved, now my turbo is in my study. It's kinda fancy, carpet and a TV monitor so I can watch films.

Still just as grim.

Did a big ride on Friday, then another one yesterday, today at work was not much fun.

I've been so used to just doing 2-3 100TSS days in the week then one big ride at the weekend that 835TSS this week has absolutely destroyed me. I'm hoping I feel better tomorrow so I can crack on. I'm not sure doing a 40mile chain gang is the best plan, mind.

I don't doubt that these numbers pale in comparison to others', but for me it's a big week (for March, anyway).

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Unless you're into triple-figure negative TSBs... talk to the hand.

835 for one ride? What was it @dglshrn?

Ha, well indeed. No, 250 on Friday, another 350 yesterday. 70 miles and 5000ft of climbing yesterday hurt. Went out with the intention of 'taking it easy' as it's the first week of a 3-4 week block and ended up chasing a mate until the last 10 miles when my legs deserted me.

As I said, compared to some people in this thread...

I misread that as 835 for a ride, not a week. Then I read it as 250miles Fri and 350mi yesterday and thought, dafuq is your CTL only 71. I get it now. That makes sense you have a big neg TSB.

Looking for a bit of advice from the hive mind on how best to meaningfully use my crash recovery time... I wrecked my wrist, had 6 weeks off the bike already, surgery, currently in cast with it pinned.
Next 3-4 months indoors only + turbo trainer + powermeter + Trainer Road

I'm a very average 3 w/kg 66kg. Had been enjoying long'ish weekend rides + a couple of fast early morning club hill rides + commuting. Would like to come back ready for more of the same but faster, stronger, kept the endurance.

Was looking at either one of the following:

1. Two 6 week 'Sweet Spot Base' blocks. Mid or High volume, 5-9 hours per week.
   
2. 6 week base then 6 week 'General Build'. Similar volume.
   
3. Piece together something else.
   
   

Any advice? Adjust expectations?
Thanks!

Sorry to hear of your injury. Does it affect your ability to train on the turbo at all?

If not, and you have the focus and motivation, then there's no reason you can't be in even better shape than pre crash.

If it were me, I'd run a series of PD tests at short, medium and long durations to see where things currently stand. Then have a think about the riding you and enjoy and what your weaknesses are and work on them.

For the kind of rides you've discussed above, I'd want a decent base. So sweet spot is your friend there, aiming to hold it for ever increasing durations. When you can hold it for 30-40 min intervals without too much trouble, then increase the power by 5%.

Testing your 5 min power will give you an idea of your Vo2 max. Useful to see how much headroom you've got above currrent FTP. If it's a lot, then growing FTP with over/unders.

My 2p

What kind of liner have you got in your cast? If it's cotton, expect an extra itchy arm afterwards. The sweat lingers forever.

You would enjoy the video of last years winner of P-R training only indoors 6 weeks up to the race.

I'd target something and base your training around that.

Otherwise, just do trainer road sessions that keep you interested

@TTM Thanks for the advice. I'll have a look at building a better picture of the starting point. I'm new to training in any way other than just riding/hill reps so still reading up the whole number crunching side of it. Curious what picture it paints.

It'll be seated efforts for the best part as it'll take physio before I can grip or put weight on the right hand wrist. The FTP test I did was a one handed affair pre surgery. Going try and do something to keep up some core strength too.

@hovis It's swaddled up with a few different things but, yeah, the itching already! When the girlfriend isn't watching I've been jamming a ruler in there. You'd think there was a breathable option but I'll resist trying to stick holes in it. I've had a pins and needles sensation in the thumb for two weeks for extra fun.

@Thuekr I keep meaning to watch it. I saw some photos of Hayman on a turbo and his arm propped on a stepladder. Amazing to go from that to a PR win. Got this years on at the moment

Just noticed I'm watching the 2016 PR repeat - im an idiot

It starts in just over half an hour.

Seen a physio yesterday and apparently I need a minimum of two weeks but more likely a month off the bike as my knees are constantly aching and looks like its down to being toe out and not having my cleats set up properly to reflect that. Also says I need pedal extenders/ knee savers when I get back on the bike to accommodate how duck footed one of my feet is. Apparently I am quad dominant which has been making it worse, got to stretch and roll everyday until I see him again in two weeks. So gash, looks like lots of walking for the next few weeks as can't think of any other cardio activity that won't make problems apart from swimming and I hate swimming unless anyone else has any ideas?

Watch all the videos of Matty Hayman...

win Paris-Roubaix.