Key Sessions - First Outdoor Ride in 2 Months

I have found myself fighting to be fresh and always being tired when training. This surely cannot be good and I need to accept that at the ripe old age of 55 I cannot recover as quickly as I used to. I am sure if I read Blog posts from 10 years ago I will have said the same! My brain simply wants my body to do things that it is incapable of doing! So I have tried to simplify my training. I have 2 Key sessions - both bike/run sessions - that form the basis of training build up to September. The idea is that I hit these session fresh (relatively fresh) to expend a decent effort. The first Key Session is a short high intensity Bike/Run and the second Key Session is a longer Bike/Run Endurance Threshold session. Between these Key sessions I need to tick over very easy and include the long run session - but at a very easy HR controlled effort. Today I did the Key Session 2 Endurance Threshold. This session is one that I have used before and it is very productive and a decent confidence boost. Both the Bike and Run are completed as descending (time) efforts with 2 Min spin/jog RI. Whilst the time descends for each effort: 8 min, 6 min, 4 min, 2 min, the pace increases. So 8 min is slightly slower than race pace, 6 min at race pace, 4 min slightly faster than race pace, 2 min hard. Today I rode outdoors for the first time since mid-March and I completed the sets twice through for 38k total. I rode my Singlespeed, which provides a spot on TT position for me.

Next week I will add the next rep and so on, building to complete 3 times through the full sets. Run today felt hard as I think I was a bit too tired starting the session than I would have liked. But I completed 10k total n 45 min ending with the second 6 min race pace effort. So next time, I will aim to add the nest effort at 4 min slightly above race pace. Still no news about the London Duathlon but I will be disappointed if the event is cancelled. Oh well, so many people have had their season ruined, I can't complain if my main goal is also cancelled. With my training re-focus, I fell quite motivated. I think I am in decent shape and can build further up to September. I have also ordered some new trainers - speedy ones! New Balance Fuelcell Rebel:

In Zwift news, I am now at Level 20 and enjoying the experience even more! My Key Session 2 Bike will be a Zwift race or TT. The weather at the moment in the UK is really good and this makes me yearn for Annecy Mountains. This time last year I was preparing to leave for a week in paradise. Oh well, maybe next year. . . . .

Zwift Takes Over!

It is now 2 months since I started to use Zwift with a new Smart Trainer. There is now doubt that my cycling fitness has improved significantly. I did the last 10 mile TT in the NTC serial and bagged a fastest time of 23:07. On the same course a month ago I clocked 23:58. So that is a massive improvement. The training quality is certainly there; so is the accumulated volume each week. But I am fighting fatigue. So I need to be careful! I completed my first Zwift Road Race in the Tour for All Stage 5; this was very enjoyable but sooooo hard! The start was full-on and with 300+ Watts showing for the first few minutes, I knew I would blow if this output continued. But the Zwift race norm is that the bunch goes mad and whoever is left after the first 10 mins or so makes the segregation to compete for places. It actually took about 20 mins before the bunch settled into an easier pace - but only easier by a smidgin! I foolishly thought that I would be in with a shout of maintaining my place in the front bunch. But I missed a split after 35 mins and a front bunch got away. There way no way I was going to chase as I was pretty much on the limit just to stay in the bunch I was amongst. The finish was 4k climbing up Keith Hill. So I went as hard as I could. A 20th place finish was great for me in the Cat A race. But I went very deep! To add to the Zwift experience, I needed to record my HR. Some races require riders to record HR to verify performance. As my Garmin HR monitor was not playing (it had never been used since getting my Garmin 910 in 2015) I grabbed a CooSpoo HR monitor. This device has been excellent so far. For the first time in a zillion years I am training HR! I tried my first run to HR today; a long as easy as possible run. With a max HR of 181 (from my Zwift race), I wanted to keep HR 60% - 70% of max. My run max HR is likely to be higher than my bike max HR, but I am not in the mood to run a HR max test! The run actually felt much easier by doing this. I do get hung up on the run pace normally. So this HR thing is a good focus for me for the next few months.

Race Season is Here. . But not Really 🥺🥴

Yes we are approaching mid-May and the race season would normally be cranking up now. Of course everything is not normal. In fact the latest news is stating that we will never be back to normal - we will be creating a new normal 😮. What does this mean for racing and sports events in general? The answer is still ‘nobody knows’. The cycling Grand Tours seem to be clinging to life, with plans to hold all 3 tours between end of August and November. I’m nit sure this will be possible but it would be good to see some racing within the new normal. I am also clinging on to participating in a race this year - just one will do me! The London Duathlon is one of the few events not yet cancelled. If it is cancelled I think my morale will take a hit. I’m in ok shape now and feel that I can target this race to do well. In fact, this lockdown has actually really helped my training. I am getting far more training completed and getting better recovery. Add to this the addition of my smart turbo trainer that allows me to link to Zwift and training is the most productive and consistent that it’s been since leaving the RAF. The virtual TT series continues and I’ve had another FTP increase to 265W I’m continuing with the 12 week ftp build routine and really enjoying it. My problem now is to stop over training!

I’m running ok too and ran a 19:20 5k off the bike TT this week - though it hurt! Now I’m focusing on building run volume and strength for a couple of months. I’ll aim to throw in the odd short effort run but endurance is king until July. Onwards and upwards.

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!