Cycling Fitness / Training Advice

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  • Absolutely brutal. Rode fixed at least 5 days a week for 5 years before this year off.

    Has anyone else experienced this or similar?

  • FFS not again

  • Are you running a brake?

  • Identical to my road bike except 175mm cranks on the fixed and 172.5mm on the road bike. I didn't think a 15km ride would f*** you up this badly even if positioning was wildly out

  • Front only, hardly used it on the short ride. However, partner was on a Brompton going slow and I was putting effort into keeping my speed down a lot more than I would if I was solo

  • Eccentric muscle contractions from resisting pedals = DOMS pain. I get the same when running for first time after a break.

  • It shouldn't. Perhaps you already had leg aids?

  • That's probably why. Easy in to the back pedaling as its a movement your body is familiar with anymore, avoid it all together for a while and build it up. Or just use the brake.

  • My trainerroad plan has a rest week next week. The week after is a hard week then I'm in Nice cycling up mountains for a week - which would replace another hard week.

    My first race is the week after I get back - so I'll be taking it easy after Nice.

    Should I stick with this, or do a hard week next week and a rest immediately before Nice, and a rest after?

  • It all depends on your goals after you get back from Nice and how fatigued you are now.

    Personally, I'd say a rest week, then two hard weeks, then another rest week would set you up nicely for the race season (assuming you're hill climbing). You can then focus on quality over quantity through the race season.

  • Yeah, as I typed it I thought the same. I'm in pretty good form and don't feel too tired now.

  • Power profiling to test 5s, 1m, 5m and 20m power...how do people do this? Over 1, 2, 3 separate sessions? The internet is confusing.

    I also can't make up my mind whether to do them inside or out. The majority of winter training will probably be inside, yet knowing them will dictate my outside pacing stategies. Surely you don't test and track both?

  • I've got a good testing protocol I use that comes from TP. I can dig it out after work.

  • I don't test (much). I just ride and the power profile builds up over time, the more ride files you add.

  • Interesting *goes to play with TP dashboard

    Doesn't that approach rely on you regularly putting out max efforts for these intervals? I find a crit/road race has been a success if I've got away with putting in minimal effort for a result.

  • Only if you care about your 1s power. I do not.
    The profile builds based on what you ride. If your 1s 5s 30s whatever power is low (for whatever you are training for) then you train it.

  • just read @skinny 's TCR interview on Evans, -115 TSB!!

    I just had a look, my CTL is reasonable (75) yet ive never had a TSB higher than -10, thats absolutely insane

  • Really? I keep mine between -10 and -30 when I'm building for a race.

  • yeah, I cycle about 10 hours per week, I dont really have any weeks where I have time to do much more than that, but just maintain roughly the same hours each week.

  • Fair play. My physiology means I have to work hard for my fitness and have to keep topping up after missing weeks with work.

    I know of a couple of Cat1/elite racers who get enough points off training/racing eight hours a week but it all seems to be brutal sessions.

  • Im sure my training would benefit from more varied weeks, I need to do longer rides on the days I do ride really..

    plus side, hit some power PB's last week on 5 min + 60mins efforts (on separate days)

  • Pow - good work.

    We both also earn a big #csb ;)

  • ..well no, in this instance 1 minute and 5 minute power. And I don't see how a "max" number set X months ago is useful for setting future training plans.

    @TTM any joy with the protocol?

  • If you're training 1m and 5m power than it won't have values set months ago, will it?

  • No. Internet was down last night. It was back up this morning, but had to dash to work. Will post it later.

    It's Tim Cusick's testing protocol that aims to flesh out the PD curve at the important points. It's quite comprehensive, but very useful to do every 3-6 months.

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Cycling Fitness / Training Advice

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