Cycling Fitness / Training Advice

Allergies?
I can work harder on the turbo with the windows closed at the moment than cycling outside...

It sounds like you’re under the weather.

I’d not worry about the bike for now, just concentrate on rest and eating well.

It could also be related to stress/anxiety?

It could also be related to stress/anxiety?

It's possible, work situation isn't exactly great right now, and the constant low level feeling of impending doom in the world certainly isn't helping...

So in the last month I’ve moved up from 268 to 285ftp, which I’m fairly happy with.
I’ve been on the turbo less, riding longer rides with hills and also hill sessions and targeting local KOMs for intervals. I was getting a bit of a niggle behind my knee on the turbo but that’s got much better.
I’ve not gone back and had a proper go at College Road or Swains will do soon though see if there’s any improvements in my 2-3 minute power

@TTM is there a discount code for WKO 5 througb british cycling

It doesn't say anything but worth trying the same code as TP

Edit: just tried it and it doesn't work :(

annoying, I'd buy it but not at what they're charging

I just used the 50% off code. I'll PM you.

Will PM

Edit - looks like you’re sorted now. Deadline for the 50% is 17th and it’s Mac only.

I had presumed there was a PC equivalent.

Have to say I was impressed how quick it was to install and sync. Then I only had Training peaks data since 2016.

yeah just change mac to pc
thanks

I had presumed there was a PC equivalent.

I’m surprised to hear there is. The reason I was given for the 50% discount was that WKO4 for Mac was broken by a recent internet change (not really sure what) that meant it would no longer sync with TP. PC version was unaffected.

Could someone advise on setting your rate of perceived exertion for a ride?

Do you set it as an average across the ride or set it in response to the peak exertion during a ride?

I think I am under-representing my RPE.

I think the important thing with such an arbitrary metric is that you figure out what each level of rpe means to you, build your system and try and be as consistent as possible. Might be worth taking notes on rides regarding their intensity so you can refer back to them too.

Thanks. I think I’ve achieved that. But I’m still wondering if it’s best to set it relative to average or peak.

Does your response imply that it doesn’t matter?

I’d appreciate a link to a good guide, but all that I’ve found focus more on the definition of scale rather than average vs peak question. My point being, on a ride one experience many RPEs unless riding at a consistent RPE for duration, which is very unlikely.

I’d treat it a bit like NP, so a metric that describes overall effort for a ride.

30min post-ride you should score the whole ride out of 10 for difficulty. Over time this will average out and be reasonably accurate.

Quick question about intervals.icu (for anyone who has used it). I know nothing about training, so having a bit of an overview of progress is interesting and motivating. However, should I not ride when my form is in the "high risk"/red zone? I'm not sure if it's because there's not a lot of data to estimate my overall fitness (only been updating data to Strava for three months), or if I'm just unfit, but I can only ride every other day (if that) if I want to stay out of it.

Think it needs more than 3 months to give any meaningful indication. Training / riding with power? FTP / zones based on a test? How do you feel?

Think it needs more than 3 months to give any meaningful indication.

Yeah, that's what I gathered as well. But also didn't want to just ignore something that says "high risk"! Especially since I wasn't riding a lot before lockdown started, so it's entirely possible that I could overdo it.

Power comes from my smart trainer. FTP comes from both interval's estimate and the occasional ramp test (which are fairly similar). Also got a HRM now so I can get zone estimates from my outdoor rides.

I generally feel fine, but I've also not been riding huge amounts (3/4 rides a week). I'd like to ride more though, but been worried about pushing myself further into the "high risk" zone.

Unless you're smashing intervals every one of those 3 or 4 rides a week, I'm sure you're not "high risk". Mainly though, if you feel good then you're most probably not over extending yourself.

On the HR thing, I've used an HRM and power indoors for several years, as a result the Intervals TSS estimate from HR-only outdoor rides is really accurate. Such a useful feature once it's got enough data to model.

There is a forum on Intervals.icu.

Some people seem fine riding in the red zone for a long time, but others just don't ride when in it.

It takes me quite a lot of TSS to go into the red zone - I've just gone over 600 for the week which has dipped me into it, and I feel like a day off tomorrow is needed. So it seems to work well for me.

Thanks, guys! I guess that means it'll settle as more data is added. I'll take it relatively easy but not stress about it in the meantime.

Does this period of enforced solitary training mean that next year everyone is going to be smashing PRs and races?

Already seen a bunch of KOMs going. Reckon a lot of people are gonna see the gains to be had in the pain cave.