Almost May Already

The year seems to be flying by. With no racing due to the COVID-19 lockdown and working from home, everything feels a bit odd. People are finding ways to continue their sporting endeavours via virtual applications. Though many still train outside, I am only running round Lyme Valley Park, which is literally outside my door. All bike training is on the smart trainer - how chuffed am I that I invested in this bit of kit! A month in to the Zwift experience and I feel that I am training better than I have for a long time. Being at home all the time certainly held too. The only real downside is the lack of track sessions. I’d built up a decent track session base over the winter and wanted to build more speed during spring and summer. But I have to accept that my running is not in a bad place to build for the London Duathlon in September - please don’t be cancelled! Yeasterday I completed my 4th virtual 10 mile TT on Zwift. This series is organised by British Cycling and NTC are using it as a club virtual league based on fastest 5 races out of 8 events. Yesterday was my quickest time at 23:12. The course was flat and I certainly managed a more controlled ride. This also increased my power output and Zwift calculated a new FTP if 260W

I’ve ever been that into recording Watts etc but I know that 260W is vastly improved on the last couple of years. At the Tean TT back in 2017 I struggled to hold 240W. In 2015 I know I used 240W as my 70.3 bike power level. So I look to be getting close to 2015 bike fitness. I’d be happy with that! Yesterday I also ran off the bike to test the legs after a flat out bike effort. I started iff steady, aiming to build the pace over 5k. First K was ok at 4:18. Increasing the pace felt good and I finished in 20:05. Not bad really. So build endurance and the top off some more speed every now and then - technical training eh?! Roll in September. . .

Training in Lockdown - COVID-19 Impact

I am thinking that we are kind of living in a period when the COVID-19/Corona Virus (whatever you want to call it) is defining a significant point in history. I am looking at this from a sporting perspective. Don’t get me wrong; people are dying from this illness and the importance of human life far outweighs sporting events. But this Blog is about a sporting journey and the endeavours to perform to the best of what genetics has dealt little old me. So whilst appreciating the need to lockdown, how has training and racing been impacted? Well racing has been cancelled across the Globe. So I am basically clinging on to the London Duathlon in September as my main goal. It hasn’t been cancelled yet but no guarantee that this event will go ahead. I have been ‘racing’ the NTC virtual 10 mile TT league on Zwift. It’s a different course each week and I am doing ok so far. Getting slightly faster each week (course dependent) and last week Zwift detected an increase in my FTP from 255W to 257W. Bit a massive increase but any progress at my age is good! I also need to remember that the Zwift power reads about 10W lower than my Garmin power. So my Garmin power FTP estimated at 267W is much better than my FTP over the last few years, around 245W. I raced 70.3 aiming for 240W average back in 2015 so I’m kind of ok with where my cycling is right now. The Zwift TT certainly gives me the race vibe and I am utterly drained after a full on effort. As for running, no race simulation available. So I am trying to build some low level volume and throw in the odd effort session. Last Sunday I ran off the bike with the standard reducing time with corresponding increased pace and 2 min RI between intervals. I was running well. Perhaps over-cooked it on the 6 min effort hovering around 4:00 per k pace. This should have been around 4:15 - 4:20 pace. Bike training is centred around a Zwift workout schedule 12 Week FTP builder. It’s enjoyable so far and the sessions are very specific when completed in Erg mode. Onwards and upwards.

Unexpected Addition to the Bike Vault!

A chance for sale advert on the NTC fb page has my brain ticking over. Yes, I ended up buying this Boardman Team Alu bike from a club member last week. I had been struggling with various problems on my Holdsworth bike and, to be honest, it’s never been solid, with issue after issue. So with the purchase of the Zwift package and smart trainer I had been using my Evo2max aero bike for all turbo sessions (apart from the TT efforts where I used my TT bike).

This Boardman bike really is in mint condition. And the 52cm frame allows me to get an aggressive position. So a real bargain. To make the bike ‘mine’ I managed to pick up a Le Tour Selle Italia saddle from wiggle and wrapped some yellow bar tape too.

I like the compact chain set on this bike too as the 34 tooth inner ring allows you to attack the steepest of climbs. So I’m all set on Zwift and ready to get some miles in 🚵🏼‍♀️😎. Last Thursday I switched to the TT bike to ride my second NTC virtual 10 mile TT. I clocked 24:23 which was slightly slower than the 24:09 last week. But this week the course was Yorkshire and was lumpy over 4 laps. I just couldn’t get a smooth effort and found myself continually blowing up and recovering - sort of! All good training though. My legs still don’t feel fresh and I remain hopeful that I will adapt to the extra training and pull out a better TT.

Zwift -Haute Route Tour

So it’s nearly 2 weeks since I was lucky enough to get a smart turbo trainer - the Elite Direto. It’s been a revelation for me. I’ve ridden every day and it feels like it is already taking my bike training to a different level. I’ve quickly become sort of proficient with Zwift. The weight per kilo measure is everything and I kind of have an idea of my limits. NTC have a virtual 10 mile TT series running on Zwift and I raced my first event last Thursday. With a 24:09 clocking I have the fastest time so far. But I need to race 5 events from the series of 8. The target this week will be sub-24. But only if I recover from the last 3 days! I joined 1000s of other virtual riders to ride the Haute Route tour. Over 3 days we covered all the major climbs in the Zwift worlds. Alp Du Zwift was the longest and it was a grind of 56 min exactly. The first stage was tough and I was fatigued from the previous days’ TT. But I eased into the event ok. I felt stronger the next day and opened up over the last 4K of the Alp to finish with a decent 3.7W/kg over the whole ride. The final stage today, however, was a real Sufferfest. My legs were shit from the start. So I had to pace the ride, which was the longest of the event at 72k. Glad to have survived this as I was feeling very Riley by the end. But a great experience and I hope to make some improvements and nail the TT on Thursday 🚴‍♀️. I need to get some running in this week too!