COVID Lockdown - Goals. . . . What Goals? 8-(

 Well, as Jan 21 comes and goes the UK COVID lockdown continues. So my take is that sporting events will probably dry up for the year again. My target is. . . .was. . . . The London Duathlon scheduled for 25 Apr 21. Training has been going well but with less than 3 months to go, I doubt the event will happen. As with many people, planning the racing for 2021, I must assume there will be no IRL racing. So where will the racing fix come from? It seems that Zwift will continue to fill the cycling racing void. As for running, I am thinking that I must plan for some Time Trials - maybe a 5k TT focus. More to come on this topic.

Previous Blog posts have detailed the Zwift racing I have done with Frank Whittles WhittleFit Zwift team that participates in the Zwift WGT Race League. I had a good result a few weeks ago in a drafting Innsbruck race that incorporated 2 big climbs. Courses with long climbs suit me; hence, I targeted the next mountainous race - which was today! I have been getting some decent training in with long-time buddy Jase Walkley, focusing on training hard when recovered (guided by my Whoop). Jase was riding today too; the course was the classic Tour of Fire and Ice, starting at the base of the volcano and leading up to the Alp Du Zwift. Then a pain-fest up the Alp to finish. To spice things up further, the race was non-drafting. So, basically, a mountain TT.

We grabbed a decent warm up by riding Stage 6 of the Tour De Zwift, which was about an hour ride at various effort levels. The Race was next. My plan was to start steady, maintaining around 3.8 W/Kg. I felt ok as we headed towards the Jungle but I was way back around 170th position. I figured that I must hold back until the Alp climb started. AS the start of the Alp approached, I found myself alongside both Jase and Frank, So I figured I was in good company as these guys are strong riders. It was time to employ my climbing strategy - 1 min out the saddle, 30 sec seated. I pretty much maintained this sequence for the entire climb. I was controlled but on the edge of blowing - just where I needed to be. I still managed to up the power towards the end to finish strong and grab 3rd place in the B Cat according to Zwift Power. Zwift gifted me an updated FTP of 250W too.

   

The Zwift events have really filled a void for me, especially with some really icy weather lately. At the moment the Tour De Zwift is underway also. I have been fortunate to get my hands on the real life kit too!

Next series for me to focus on is the Feb 2021 Haute Route Challenge. More on thise event soon.

I am bringing in more focus to my running next also. Whooping fantastic. . . .

Measured Progress and Training Dungeon Re-vamp

 My Whoop adventure continues - oh, Happy New Year folks  8-)

I have 10 days to go before I can get my initial month of baseline data but all is looking good so far. I am sleeping longer and better than ever. Just focussing on these recovery necessities is making a difference to my training approach. I have the next Zwift race for WhittleFit tomorrow and I have ensured that I am rested prior to the event, which is basically a 60k TT (Zwift draft effect disabled). Let's see how I feel and how I perform. The flat TT course does not really suit me that well but I hope to be in the top 10% of the B Cat racers. The event after this is far better for me as it is basically a mountain TT up ADZ. My PB is 47:40 for the Alp. . . . .Game on!

Over the last few weeks I have been making some changes to my indoor training environment - the garage!  It was becoming a dump and training was squeezed into a corner. I have not got any before pics but below are some shots of how it looks now - very different.

I sorted the rubbish that I have been hoarding (including old furniture that was used to store bits and bobs), fitted some wall mounted bike rack clasps, fitted 2 bays of shelving for the bits and bobs, and lay a soft gym tiled floor to enable static workouts.  The place feels great now. .  .very happy

Sporting my new Biemme all weather jacket. Super bit of kit that regulates temperature and keeps you dry. Plus it is mega-aero!

Below is Julie's new e-bike! A TK Maxx bargain and hopefully a useful addition to enable us to have fun riding together.

The training den with new floor and bikes stowed better

So what does 2021 promise? Probably more turmoil! With another full lockdown due to COVID-19 in progress I have no idea if the London Duathlon will be allowed on 25 April. To be honest, I have my doubts and this is impacting my motivation. Until I know for sure that this event will be cancelled, I will prepare as normal. So this means introducing some more speed into my running - gradually! I have already upped the intensity of hill reps and continued the long runs up to 21k.

Onwards and upwards. . . . 

Whoop - Less is More?

 I have it! I a Whooping! Yes, my wrist now has a permanent implant, with the Whoop wristband worn 24/7. I have data from 26 Dec 20; this short period has provided an initial baseline of my personal bodily readings: HR, HRV, Strain, Sleep and Recovery. After the first 30 days of data, I will receive a more detailed and accurate Whoop experience.

So what are my initial thoughts? I like it. . . .Lots. HRV seems to be the key variable and key indicator as to how recovered the body has recovered. In turn, the overall recovery % then provides a pointer as to how hard you should push your body in training. I have already started to change planned sessions and take extra recovery - some recovery training or a day off.

That said, there is a balance to be struck. Sometimes, it is ok to build fatigue in a planned way. The key is knowing when to back off the intensity to let the body adapt. I know all this - and have done for years! But the Whoop experience provides data driven guidance in real time. For example, I was not recovered when scheduled to race on Zwift (Whoop recovery n the red at 22%). Racing on Zwift is brutally hard and there is now way of having an easy race. So I backed off and rode an easier Group ride. I will have to pick my max intensity days wisely!

I have limited data at the moment but come the end of Jan i will have a true baseline. The Whoop data for me at the moment is still interesting. I have a high HRV when fully recovered - but too early to know what my 'normal' HRV actually is as my reading is up and down, which is to be expected with various strains each day due to training.

Below are some data screen grabs from the Whoop website. I really hope I can make fitness gains - or at least maximize fitness for my age and capability!