A week late but that’s always going to happen when you’re trying to blog and get married in the same week, but that’s life! So on with the ride report.
The L’Etape du California this year follows the same final Stage (Stage 8) of this year’s Amgen Tour of California which starts next month and finishes in the title sponsor’s home town of Thousand Oaks. It’s four laps of a local climb and loop known as Rockstore. I have mentioned this before and Becca and I have ridden it several times in preparation. In fact I actually crashed on part of the circuit in January…fun times!
The circuit is basically a 20.5 mile square comprising of a Cat 3 Climb which is 2.5-2.7 miles long depending on where you measure it from/to with Strava and with a Grade that averages out around 6-7%. After the climb you get a short downhill followed by another easier climb for a mile or so and then a tricky technical decent with a maximum drop of 21%. At the bottom you had a flat section but you had to keep concentrating as this is where the bulk of the traffic was as well as the Start/Finish line in a local hotel.
For me it was all about the climbing and while this wasn’t a race it was going to have a KOM/QOM section on the Rockstore climb for those riders who completed the four loops. Four loops would total at 82 miles and 8800’ of elevation gain it. I came out to watch the Pro’s do the same loop 3 years ago and saw them whiz by on the flat!
The previous day we had picked up our race numbers, very smart fabric ones that would attach to the back of our jerseys and a sticker for our helmet. There was also a nice technical T short in the swag bag, which will double as a recyclable grocery bag in the future. There was a safety brief; open course, traffic signs, aid stations etc and an opportunity to buy the ride jersey and bibs and cotton T shirts etc.
After that we headed home and I set to cleaning up the bikes for the next day. I had planned to just wipe the worst off the bikes and not tinker but I had cleaned up my cassette the week before so after washing off her frame I stripped off Becca’s cassette which was, to be honest, filthy and gave it a good clean and did the same with her chain. After a good wash down with some degreaser and the application of some new lube her bike was ready. I washed mine off and removed the chain to get to all those nooks and crannies that accumulate road crap and while reassembling that’s where I ran into trouble. I couldn’t get the chain to fit cleanly back together, the link was so tight that it wouldn’t bend and subsequently wouldn’t shift cleanly. With my limited knowledge and a quick look on the internet there was no obviously cause so rather than spend a too much time decided to use the chain from my TT bike, I removed it, installed it, checked there gearing and I was good to go. With the intention of getting there early and checking in with the SRAM Mechanics who along with a local bike shop Wins Wheels were providing support for the day. My TT bike was left looking somewhat neglected with now no chain to match the removed cranks. It’s going to need some TLC in the coming weeks to get it back road ready for Vineman. So with that said we were ready for the next day.
We drove out to the start and unloaded our bikes and I headed off to the SRAM mechanics to have them have a look at my not-so-handy-work and double check on the shifting which wasn’t quite as crisp as I would like. Ten minutes later I was set. We rolled over to the start line and waited for the National Anthem. In total there was about 500 riders, the ride had 1500 entries but for whatever reason had only sold a third of its slots. By far the majority of riders were local lycra clad regular riders but there was a smattering of hybrid’s, some fixie’s a handcrank and even a tandem!
Unceremoniously we started and rolled out. For anyone who has done a mass start like this it’s always a little wobbly; lots of bike and people and nerves make it a bit ginger and this was no different especially as we were navigating our way out of a hotel parking lot with speed bumps and tight turns. Within a mile or two though we were spreading out. For the first 5 miles until we turned off the main road we had Police outriders so that made it easier and we could ride through junctions without stopping.
With much ado we were on the first climb of Rockstore. Becca and I had agreed to meet at the Aid Station at the top, (of the two, one at the top and one at the bottom) this way we could ride up at our own pace. I was keen to ride it hard but was conscious of the fact I had three more loops to follow. I sat in for most of the climb focusing on form and just moving up the hill only standing during the last hairpin.
It had been a bitterly cold start and I only had arm-warmers on compared to other folks in leg warmers, tights vest etc, I knew it would warm up once the sun was on us and so I enjoyed the work of the first climb and the heat it generated just pulling down my sleeves halfway up. At the top I waited for Becca and chatted to a friend who was working the AS. The second part of the climb went without issue and other than being buzzed by folks on the descent the first loop was in the bag and we started the second.
This time round I had more of an idea on the climb but I still held back, that was until someone tried to jump on my wheel in the last 500 meters, so I dropped it a gear and pushed hard and there was nothing to push against! I wobbled, unclipped looked down and saw I had snapped my chain!
Without much ado there was nothing I could do so I walked up the last of the hill with the call on “I’ll send someone back” coming from all the folks passing me! I got to the top and pulled out a Belgium waffle that I had in my jersey, stuffed the waffle in my mouth, picked up the chain using the tin foil and coasted to the Aid Station!
Mike who was working the AS was able to fix my chain but had to shorten it so I could not go Big/Big. This wasn’t going to be a problem really given all the climbing. We left the AS and made our way back down without issue.
It was warm by this point and I was glad of only wearing the arm-warmers as I saw people pulling over and pulling of layer after layer of clothing that was stuffed into pockets and tied around waists (oh the shame)! While stopped at the bottom AS we were lapped by two groups that were setting a blistering pace! The next climb was warm and by this time we were pretty strung out, I worked hard going up and was happy to catch up and ride over someone who had passed my lower down.
Again at the top we regrouped and rode the descent. We had been umming about the fourth lap and we had agreed to go for it as without it there would be now KOM time. We passed the start line and a mile down the road that was an almighty bang; I had blown my rear tube, not only that I had blown the tire off the rim!
And that was that! We made the sensible decision to bank our luck, it would have been a very nasty blow out 5 or 6 miles earlier while descending and while I am pretty quick at changing tires with the extra time spent walking to the AS and repairing the chain we were a good hour behind schedule!
So discretion was the order of the day and I simply stripped off my shoes and socks and walked back across the Finish Line…I didn’t want to scratch up the pretty Carbon soles!
We parked our bikes and grabbed the pasta lunch that we had bought tickets for enjoying the warm sun.
Once home we were able to look at the time posted on the KOM stage, my three climbs were;
- 19:41 (inc walk time)
So working on the basis that my fourth climb would have been around 18:00 I would have finished with a time in the region of 1:13 (ish) putting me 30/122 AG and 70/510 OA. Of course as I didn’t finish the fourth loop it’s all moot!
With all that said and done, I thoroughly enjoyed myself, although I will admit there were a few choice words uttered during my mechanical issues! What shone through was the proof of the training. This really proved the quality of the plan and having followed the training plan for the prior 9 weeks mostly on the trainer I was really happy with the results. I felt strong throughout the day and while I was with a mixed bag of abilities on the KOM stage I was only passed by 3 riders in total for the whole day on this stage.
I also got a chance to put the new Voler Black kit through it’s paces and there is a review of that coming up and wear my new Louis Garneu Course helmet which replaces my LG Quartz helmet that I crashed in in January!
I should say a few words about the event itself. Both Becca and I really enjoyed it, it was very well organized. The loop lent itself to making life easy for the riders and while it was not a closed course it was well marked and well supported with plenty of road to ride on I am not sure I would be so happy had they sold out all 1500 slots but once the riders were strung out it was not a problem. The local bike shop that supported the event (Wins Wheels) was great and there was plenty of food provided by Cliff.
All that remains is for the Amgen Tour to come to town next month which we are both looking forward to as we are volunteering for two local stages and will be heading back up Rockstore…only this time with beach chairs to watch the Pros do it!
I still have to write up my L’Etape du California ride report but this has been a crazy busy week and I just have run out of time, it was quite the adventure though! Anyway with that said I was able to retest my FTP this week. Post L’Etape I took two days off and then re-rode the the TrainerRoad 20 minutes test.
Just a reminder the entire ride takes 60 minutes. Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The idea is maintain a steady maximal effort for the 20 minutes and from that an algorithm adjusts this to represent the same effort extrapolated over an hour. I had tested during Week 1 and Week 8 of the Trainer Road plan and my FTP results were 206 and 209 respectively. I felt that the Week 8 test was “weak”, I was tired and had a niggle in my ankle. I wanted to wait till after the L’Etape just in case there were any issues leading up to the day. But based on the L'Etape 20 mins max ave power of >241 on Garmin Connect so I knew there was plenty left in the tank
So on Wednesday I set myself up for the test. Loaded up Cycling TV with the As Live version of Scheldeprijs a classic one day Sprint Race, clipped in and was off!
After the 30 minutes warm up which I fully needed as my legs were still heavy the test started.
The TrainerRoad goal was 225 I aimed for 250 or thereabouts for the 20 minutes. The first 5 minutes was fine, the second harder, the third I was dragging my ass, you can actually see the effort start to fade. With 5 minutes to go I pulled out my stiff upper lip and upped the cadence during the closing minutes to increase the watts to 260 and then 280. Above is the result for the 20 Minutes test.
As expected a hard ride but my FTP increased to 230, from 209 2 weeks ago and from 206 9 weeks ago!
Needless to say I am happy…although that may well change next week during my Knighthood Ride!
This is the output analyzed in Golden Cheetah,I am new to using this application so bear with me, the yellow highlight represents the 20 minutes test from mile 8.63 to 16.63 so 8 miles in 20 minutes…hardly Pro but for a middle aged age grouper 24 miles per hour on a trainer is plenty!
If you want a review of the TrainerRoad Advanced Build 1 Plan, click here.
Last night’s ride represented the final ride of the TrainerRoad Advanced Build 1 plan, so it seemed a good time to put down some thoughts on the plan while it’s still fairly fresh in my mind.
Just as a reminder, I was training for IMSG70.3 up until my crash in January after which I took 2 weeks off, cancelled my St George visit as I could not swim and switched focus to the L’Etape du California. The L’Etape follows the final stage of this year’s Amgen Tour or California, four loops of a 22 mile circuit, each circuit has approx. 2000’ of elevation gain. Ostensibly this ride has more climbing than the Tour de Big Bear 100 mile ride which I finished (barely!) last August so it’s going to be a challenge.
Ok back to the review of the Plan. The Plan is 9 weeks long, there are 5 prescribed rides per week, 4 of which are 90 minutes and 1 of 60 minutes. Rides are scheduled for Tuesday, Wednesday and Thursday and then Saturday and Sunday, for me the Sunday ride was usually converted to an outdoors ride, which varied from some reconnaissance loops of the L’Etape course to some longer tempo rides with some climbing. There were several weeks when I completed all five rides on the trainer due to inclement weather or just the convenience factor.
The basic layout of the week was to give you four rides with intervals and one ride of pseudo recovery/tempo. Let’s talk about the intervals first.
These varied from large number super high intensity (200%FTP) short duration (10-15 seconds) intervals to longer steady state intervals (10-12 minutes) at a reduced intensity (98%FTP) with micro intervals (15 seconds to 2 minutes) at a higher intensity (120%FTP). That probably sounds really confusing so here are a couple of examples;
The recovery/tempo ride was just that, shorter in duration (60 minutes) it was at a lower intensity and without the intervals. Again here are a few examples;
I have mentioned this in the past that this reminded me the FIRST training plan that I have used in the past for running, very specific workouts designed to focus on key elements; endurance and speed. Additionally like the FIRST plan there is no fluff, this is also reinforced by the fact that this is a Trainer based plan where, unlike the road, when you stop pedaling you stop moving, not that you are moving, but you know what I mean.
I am not going to talk about mileage for this plan, as that is an individual thing, distance being a function of time\speed and that will be different for everyone, I will say that as anticipated, including my outdoor mileage I was just shy of 1100 miles for the 9 weeks less the two rides I will miss this week.
With this structure it’s very easy to plan your week out, especially with a trainer which you can do at any time of the day; 5am starts and 10pm finishes are common in our household between Becca and I. The joy of TrainerRoad of course is that you can overlay it on the TV so were able to catch up on the Spring Classics that were streamed as well as a couple of very bad movies via Netflix.
This plan along with all of the Plans are provided free of charge and are available to look at online, the update Application 2.6.1 has a nice feature allowing you to find what’s next so you don’t have to flipflop between the website and the application. Week on week the intensity is fairly consistent per the plan, there is one week (#4) where the intensity ramps up;
Here you can see my TrainerRoad response, the last 9 weeks are in the red box, The TSS doesn’t match up across the weeks, this is a result of my outdoor rides but for the weeks where I rode 5 times on the trainer it’s pretty, actually very, close. Specifically
- Week 1; Plan 475/Actual 469
- Week 4; Plan 543/Actual 512 (my Training log notes remind me I had a cold this week)
- Week 5; Plan 434/Actual 433
There is very little repetition of the rides across the Plan, the most repeated ride was “FreeRide” (5 instances) where you can basically do what you want for 90 minutes! “Black” which was a Recovery ride with 4 repetitions followed, several others “North Maggie”, “Emerson”, “McAdie” and “Warlow” (all 90 minutes) were repeated twice along with the 8 Minute FTP Test. All the rest were unique rides so you get a good variation across the 45 training days.
As for results, my FTP has crept up this year and I have probably completed one or two too many tests but this was as a result of retesting with my Stages PM, the Tour of Sufferlandria and following this plan, the suggested test interval is every 8 weeks and I have done it, on average, every 5 weeks. The results;
- 256 Nov 26 Last ride using Trainer Road Virtual Power (I expected this to be approx. 20% greater than using real power)
- 203 Jan 03 First ride with Stages PM
- 205 Jan 19 Tour of Sufferlandria Rubber Glove
- 206 Feb 04 Week 1of Trainer Road plan
- 209 Mar 18Week 7 of Trainer Road plan
As you can see there is an increase, clearly it’s not huge, as a percentage it is an increase of 3% from January to March. I would say I am disappointed in this but I do think there are some reasons why which I captured in my Training Log and I intend to retest next week once I have recovered from the L’Etape so I will update this post with the results. I would say that I feel stronger and that is where the proof of the pudding is, looking at my Strava Segments I certainly PRd on some of them. Of course with this being a Trainer based plan there is very little road riding so there are very few Segments but there is improvement so I will take it.
As mentioned I will retest next week so tune back in for an update and of course the Ride report from L’Etape…that’s where the rubber will meet the road!
- Blender - 1hr 40min of threshold work and Pain Shakes!
- Revolver - 15 x 1min max efforts (with a little surprise)
- Extra Shot - 20min race simulation
- Hell Hath No Fury - 2x 20min race simulation
- Chrysalis - 1hr Run/Bike brick workout
A pretty vanilla week. Somewhat of three bears week, with two weeks ago being overcooked with 175 miles Papa Bear, last week being a bit undercooked with 121 miles Momma Bear, this week was pretty much in the middle with 147 and shut the front door 3 of those miles were running!!! Baby Bear This is the penultimate week of training so I was glad to have a solid week, it also closed out the month and the quarter so it was a week with lots of closings.
Here is how things shook out;
Tuesday; Lone Pine. Dialed back to 92% as back is still sore. This was a nice solid ride.6x10-minute intervals in the Threshold power level at 95-99% FTP with 3-minute recoveries between intervals. Focused on form on the bike, sitting still, "scraping shoes" etc. GC Data.
Wednesday; Pyramidal. Very pleased with this, some work but well within myself. 40 minutes of Tempo with varying intensity every 5 minutes. GC Data.
Thursday; Red Kaweah. Had to stop for bio break between 2nd and 3 sets and forgot to restart Garmin hence missing 7 minutes and 1.5-2 miles...oh well. 4 sets of 3x4-minute efforts at 95, 100 & 105% FTP with slightly increasing rest periods from 1 to 3 minutes in duration at 50-60% FTP. GC Data.
Saturday; North Maggie. Today was a FreeRide so as Sunday is on the road I just swapped them around. 5x10-minute Power Steps each beginning with 5 minutes between 90-95% FTP followed immediately by 5 minutes of 1-3% FTP steps which top out at 112%; 5 minutes of rest between each interval. Dialed intensity back to 95%, GC Data.
Sunday; Hidden Valley, WLV loop. Nice solid ride with a bit of everything, climbs (2800' of gain), flats and drops. Felt strong, hammered some of it and eased off in some. Followed this with a three mile run in the new Saucony Virrata 2s. I was chasing Becca for a bit and was pleased with the pace given my lack of running. Finished it off with a cold Mexican Coke!
In terms of the month as suspected I broke the 600 mile mark, this is a new high for me even compared to Ironman training back in 2012 when I had bike week (which was 190 miles) I only topped out at 476 and when training for the Tour De Big Bear last year I maxed at 498 so this is a big up in mileage from then.
That being said this plan is very consistent with 4 x 90 minute rides and a 60 minute ride per week and and then whatever I did on a Sunday.
For the quarter, well the numbers speak for themselves. This obviously reflects the two weeks off in January after the bike crash. That being said had I not crashed my training would have looked very different as I would have continued on the Ironman St George 70.3 plan, so there would have been a lot more running and swimming of course! Either way I am pleased with the consistency.
This is the last week of the scheduled plan. I have decide to skip Saturday’s ride; the only ride which I have missed since starting. This will give me an extra day of rest before L’Etape du California on Sunday.
So now you know!
It’s taken me a long time to finally find a pair cycling shoes that fit, to be honest it’s taken a really long time! The problem is that wearing them in the bedroom and walking around for a minute of two is very different to wearing them on the bike. It’s then that you discover that they pinch, pull or whatever it is that they do to not make them fit. For the record I have tried; Sidi, Shimano, Spuik, Northwave, Giro and probably a few more that escape me.
Last month I picked up a pair of 2013 Bonratger RXLs, they fitted really nicely. The problem was the ratcheting mechanism on the inside of the shoe slipped which loosened the shoe, Bontrager offer a 30 day perfect fit policy, so I took them back to the LBS from where I got them and they gave me another pair no questions asked. They were surprised to hear my complaint and the owner wore the same shoe and had never had any problems so quite possibly it was a random pair. Anyway so far so good!
Now a by-product of trying all these shoes is that you have to switch your cleats…often. I run Speedplay pedals and they require a conversion plate that sits between the cleat mechanism and the shoe, converting the typical 3 hole sole to the 4 hole Speedplay mount. I am going to spare you all the blurb about the cleats as this post is about that tiny bit of blue that you can see at the end of the screws in the picture.
That blue is Loctite Blue (aka Loctite 242), do not be confused that it comes in a red bottle! There are three main features of 242;
- Protects threads; Prevents rusting of threads
- Medium strength; Can be removed with hand tools
- Locks threads; Prevents loosening of metal fasteners caused by vibrations
It’s the third one that comes in to play for me more than the others, specifically as a result of all the cleat changing I have worn off all the “blue” from the mounting screws and as a result my cleats tend to loosen sooner than they should. It’s inevitable that they will come loose eventually and of course the more you ride the sooner that will happen. The fix is to simply paint some more blue onto them. Well there is a bit more to it;
- All the screws should be clean, I use a rag and some degreaser then wipe everything down with a dry clean rag
- Apply the blue, gently squeeze the tube and apply several drops on the thread, see photo above
- Wait 24 hours
- Reassemble cleats
And voila, loose cleats no more! To be honest this can also be used on bottle cages to the same effect, essentially anywhere that might loosen due to vibration! When I travelled to Canada in 2012 I removed the handlebars from the stem to box the bike. I painted all the screws the same way before travelling so they were all good to go when I reassembled the cockpit
Available from any hardware store and even from Amazon it costs about $7.00 a tube which lasts a lifetime!
Following the 101 hardware step up post, this one will go through the setup of the software and connecting it all together. As before lots of screen grabs, that saves me from typing…a lot!
First thing is to head over to the TrainerRoad website, I use a PC (not a Mac) so this will focus on setting it up on that system. You need to create an account, (I already have one so I can just log in), from there you are prompted to install the USB Drivers and Software. There is a 30 day no questions asked refund policy when you sign up and stay tuned…there is a Promo Code giveaway coming up.
I am sure you have done this a million times…but hey I work in IT and have SnagIt!
…water is boiling…
TrainerRoad is (for now) based on Adobe Air so if you do not have that installed you will be prompted to install that too. Once that is all installed the Application opens and you’re prompted to Log In, use the same User Name and Password that you created when you set up your account online.
The application then downloads the Workout Library, 600+ workouts…that a different one every day for nearly 2 years!
Once the Library is installed or while it’s installing if you’re impatient you can set up your profile; most of this is common sense but here’s some handy definitions;
Ok we are nearly there….next we have to get everything to talk to everything else. Remember TrainerRoad is taking your ANT+ data and displaying it on the PC screen.
The are two main workflows here that I have used, (I do not have a CompuTrainer so I cannot speak to that). The two I have used are “Enable” Virtual Power and using my Stages PowerMeter for both of these I still use my Ant+ Heart Rate strap (Garmin Premium HR strap 010-10997-07 ) and my Garmin Speed and Cadence Monitor (010-10644-00) so this is the same for both workflows
I’ll go through each of them one at a time, first Virtual Power
This is pretty simple, actually it’s very simple. Check “Enable Virtual Power” and then scroll till you find your Trainer, in my case I have a Kurt Kinetic Road Machine. Ok that’s it, like I said
pretty very simple!
If you have a Power Meter you need to get that talking to the Ant+ receivers. In this case do not check Enable Virtual Power. Again it’s very simple, for my Stages Power Meter crank motion is the on/off so I simply pedal which turns the wheel, this will also set off the Speed and Cadence Sensor too! Mine are already paired, you will need to hit Search. As you can see it provides you the Device ID as well as a comment on the Signal strength and Hours since new Battery, as mentioned in my prior post I use an extension lead to get the Garmin USB Ant+ dongle as close to my bike as possible. I am to have the signal Strength Good or Excellent.
Ok at this point you are; Logged in and your Ant+ Devices are ready to to receive and Display the data. The next step is to choose a ride. Now in between me starting this post and completing it a new Version (2.6.1) has been launched which provides you with an easier interface to choose rides, so I am going to cover that in another post but I don’t want to leave you in a state of prepared excitement so the next steps will get your rolling on a simple ride! I would suggest you do this anyway just to get a feel for the set up and screens etc, there is nothing more frustrating than start-stop-starting a workout
On the workout Tab search bar type “free” this will present a series of rides with fixed durations 30 mins, 45 mins, 60 mins and so on. Choose the duration you want and Click on Open Workout. This opens the TrainerRoad Window.
Here you are presented with the screen with gradient lines on the Y axis of Watts and on the X axis of Time. The interface is really simple, there are only 6 (or 7) buttons. At the bottom left hand corner are two of them Always in Front (or not) toggle, this lays the window…well always in Front (or not)! The other is a % with an up or down chevron for Workout Intensity; in case you need to dial it down or up.
At the top in the center is a Toggle for Vertical and Horizontal. For those workouts that have Video (Sufferfest, Cyclefilm etc) there is a third Toggle “Video” (the 7th button). Vertical fills your whole screen. Horizontal reshapes the grid to fill only the lower portion allowing you to overlay it onto a movie, DVD or TV, my TV of choice is cycling.tv
Closing stages of the Dwars door Vlaanderen in “Horizontal Mode
Closing stages of the Dwars door Vlaanderen in “Vertical” Mode…it’s just not the same!
There are six data fields that are presented in a central (in Horizontal mode) Dashboard; Power and % FTP on the left, in the center Interval Time and Total Time and on the right Heart Rate and Cadence. Remember it will only display based on what you have so if you do not have a HR strap then you will not see any HR data and the same for Cadence. To the left of the Dashboard is the total workout on a timeline and to the right To the next 5 minutes. In a Free Ride situation neither of these are that meaningful. When you are riding it’s useful to know what’s coming up…sometimes. This photo shows what the hell I am trying to explain!
There is a difference between a Free Ride and a Program Ride (one where there is defined structure) which is on the Power section as the Program Ride shows Target Power instead of % FTP. To get started simply Click the Play button and start pedaling! At the end of the ride it will sync to your account and show up under your Career, if you need to finish early hit Pause “||” and then Sync; the circular arrows and it will upload it!
Voila you are set up and have completed your first ride!
Ok so this is enough to get you set up and pedaling…clearly I could go on and on and I will in another post. Now to get you started here is a contest for a free month or TrainerRoad!
For the giveaway I am working on the honor system
- Liking them on Facebook gets you one entry
- Follow them on Twitter gets you one entry
- Tweet “I entered to win the 1 month free of @trainerroad from @quadrathon you can too, enter here http://bit.ly/1rGR2pd ” at least once a day between now and Thursday April 3rd will get you up to seven more entries;
Leave a blog comment on or by Friday April 4th telling me what you did and that’s another entry for a total of 10, I will draw a winner on Saturday April 5th!
After overcooking it last week this week I was back on the straight and narrow. Work got in the way of any commuting and my mileage went back to the mid-120s for the week. I also managed to tweak my ankle and back…on different days! Nothing to do with the bike I fell up the stairs on Monday night and the mis-stepped off something and that locked it up my back on Friday. So much so that I had to jump off my bike and hit the foam roller for 10 minutes into the ride Friday night! Up until now Friday has been my day off but with a long day at a Track Meet on Saturday I knew that there was no way I would want to get on the bike at 6pm Saturday so I switched it with Saturday’s ride and that proved out to be a good choice even with a crabby back. It’s easing up now and I am looking for a deal on a Groupon massage for this week!
So this is how the week shook out;
Tuesday; 2x8 Min FTP Test. Increase in FTP from 206 to 209. A bit disappointed but it's moving in the right direction at least. Could be a follow on from such a big week last week and/or slipping on stairs last night and tweaking ankle? Following a total of 28 minutes of warm-up, a couple of 8-minute time trials are used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The recovery interval between assessment efforts is 10 minutes. GC Data.
Thursday; Smith. First ride of this with upped FTP, struggled to hit a solid cadence above 85 and keep the Power so dropped a gear and kept it in the late 70s, good hill climbing. Slower than the last time I rode this but generally feeling weary this week. 6x10min sets very close to FTP; 3 minutes rest between intervals. GC Data.
Friday; McAdie. Barely hung onto this, spent 75 mins hating it! 4x12-minute Over-Under intervals alternating between 2 minutes @ 95% FTP & 1 minute @ 105% FTP with 6-minute recoveries between intervals. GC Data.
Saturday; off, well on my feet most of the day but not on the bike!
Sunday; Out of the front door turn right! Road the first 3/4 of the Royal loop, then added Erbes climb and then reversed the ride coming home. Rode some hard and the rest was moderate. A mix of rolling hills and some climbing for a total of 2400’ feet of gain! Got to road test the new premium kit “Black” from Voler. GC Data.
With another full week to go before the end of the month I am on track to hit a solid 40 hours of training and 600 miles for March! I have two more weeks on the plan and it looks like it will total up to around 1125 miles in total, then I have an off plan one week taper and the L’Etape du California at the weekend!
One of the tenants of attempting a Sufferlandrian Knighthood is that there should be fundraising involved. With four weeks to go it seemed like a good time to start. There are of course many worthy Charities that need funding but I have decided to keep this local to home.
In the last 6 months I have adopted Cali (Nov) and Sprocket (Feb) from a local Rescue Shelter "Beagles & Buddies". Beagles & Buddies rescues purebred and mixed Beagles, as well as other hounds and small dogs, from pounds, humane societies and off of the street. It seems only fitting given my love of cycling and of these two crazy dogs that I raise some money as I sit on my trainer for 12 or so hours riding to Sufferlandrian Knighthood on April 12th.
For more info on Beagles & Buddies click here
For more info on Sufferlandrian Knighthood click here
I have set a realistic and hopefully achievable target of $250, its enough to make a real difference to the quality of life that the dogs have in the Shelter. I am already nearly 20% there so hopefully I can exceed my goal. Click on the photo above to get to the fundraising page and thanks in advance!
This has been a long week (and it’s not quite over yet)! You know one of those weeks where everything drags and Tuesday/Wednesday/Thursday seem to be on a loop and the weekend gets further away the closer it gets! My workouts have been a bit meh too, I am not sure if that’s a result of a disappointing FTP Test on Tuesday. With hindsight I probably overcooked it last week, ramping my mileage up by 40% in a week may have been the culprit…my faux pas. I have been heavy legged most of the week so far and I am only three workouts in.
Most of my weekday training is completed in the early mornings, I am sure it’s nothing that anyone reading this has not has to do. As you know it takes a bit of planning; making the next day’s kid’s lunches, setting the timer on the coffee machine, even pre-mixing pancake mix are all done the night before. Of course this is in addition to the layout of the kit the night. But even with all these tricks some days are just a fail. Case in point yesterday! Alarm set for 4:40am, even with the best will in the world I wouldn’t be on the bike till 5:15 and with 90 minutes on tap that gets me off the bike at 6:45! This is just enough time to cook up the pancakes for the hungry hordes, get a scrape, shower and shampoo done and get the day rolling for me!
To try and overcome this I employed my fake (faux) rest day deferring a morning workout by a little over 12 hours to the evening giving me a good 36 hours in between, only 8 hours shy of a full rest day!
It seems to have worked as I managed to PR for 60 Minutes of Power on last night’s ride and was only 3 Watts shy of hitting the 90 Minute PR too. If you remember I zero’d all my PRs when I switched to my Stages Power Meter in January. This is reassuring as last night was all work for sure!
Now today should actually be a real rest day but with a all-day Track meeting tomorrow, literally all-day (8:00am-4pm), I am riding tomorrow’s ride tonight so I don’t have to sit on the Trainer at 6pm on a Saturday night for 90 minutes…although it wouldn’t be the first time!
CamelBak products have been a staple in my household for years…probably close to 15 in total. Not bad considering they have been around themselves for 27! So when they asked me if I wanted to review their new Relay Pitcher I of course said yes. The Relay arrived a few days later and without further ado I put it to use.
From their website;
“CamelBak® Relay™ reinvents home water filtration with a unique Double Filter Technology that allows you to filter at the speed of your faucet. The innovative double-filter design removes chlorine, taste, and odors twice—every time you fill and every time you pour. Made with plant based activated carbon, each Fresh™ Filter lasts twice as long as the leading competitor—up to four months. With its spill-proof locking lid and space-saving design, Relay goes from your faucet to your fridge in a snap. It's so fast and easy, you’ll discover all kinds of new uses for filtered water, from making your morning coffee to washing fruits and vegetables. 10-cup (80oz) capacity. Dishwasher safe (top rack). “
Unboxing was easy minimal packaging (a good thing) with simple and easy instructions to follow. As you can see from the photo above there are three parts; the pitcher body, the pitcher lid and the filter.Obviously the technology is in the filter and the fact that it filters the water as you fill it up and as your pour it out! Rather than give you a paragraph of text to read here is a little video which probably answers all your questions.
Ok the next step was to set the handy dandy filter reminder dial to March; to remind me in four months of its age. Filters are predicted to last 4 months so I could turn this to July to remind me to change it then, it’s a decision on whether I want to time travel backwards or forwards.
The instructions told me to run water through the filter before using it and washing out the pitcher before use. So that I did. The big claim to fame is the actual filling time, as quick as your faucet is the claim…here’s the video test;
So that works then!
The form factor is pretty minimal it fits nicely in a space in my fridge, the only downside is that it doesn’t play nicely with a quart of Milk in the fridge drawer. Which means that the kids can’t easily reach it. But I have a French Door Fridge which only has doors in the top half and it’s not super wide so the door width is not as wide and you 60/40 vertical split fridge freezer door. And yes that is bacon you can see!
Talking of fridges you may think hang on I have a filter in my door and so do I. But it costs $30 to replace every 4-6 months. Replacement Relay filters are available in packs of 3 for $28.50 so there is some cost saving, actually somewhere around $60 a year…put another way that’s 25-30 Gus!! In addition the Relay is attractive enough to sit on your patio table.
So that covers the cost what about the results. If you follow me on Instagram you may have noticed I like coffee…a lot. I am not a coffee snob but I would say that having freshly filtered water does improve the taste of the coffee. The same can be said about filling water bottles for the bike, the 80oz is just enough to not overfill 3 large (26oz) water bottles and with the fast filtration the wait for the fourth bottle, two per bike, is less than a minute!
Simple effective products are always the best and this falls into this class, easy to use and does exactly what it says on the box!
The Relay is available in 3 colors; Charcoal, Aqua and Purple, it retails online at $36.99 via the CamelBak website, Amazon or in bricks via Target.
Well this turned into a big week! As mentioned last week I was able to drop a commute to work in the mix on my day off (Friday) and then had a double on Sunday, so before I get ahead of myself this is how the week shook out;
Monday off; check!
Tuesday; Kearsarge. Nothing to report on this one, after a day off it was all very doable. 6 sets of Anaerobic Power repeats ranging from 120-150% FTP lasting either 18 or 24 seconds but both in the 20-second sprint ballpark. Recoveries between intervals are about 1 to 1.5 minutes while your downtime between sets is about 4 minutes in all cases. Had an easy 3 mile run in the evening. GC Data.
Thursday; Smith. All work on this ride, started to lose it on the 5th interval and held the 6th together, struggled to ride a good gearing, 80-82rpm held the power, the next gear down put my at 92rpm which I couldn't hold for the power. 6x10min sets very close to FTP; 3 minutes rest between intervals. Another 3 mile run in the evening a bit quicker than Tuesday. GC Data.
Friday; commute to and from work adds an 28 miles to week and an extra 2000 of elevation gain.
Saturday; North Maggie. Went out too fast and fell off at the end. 5x10-minute Power Steps each beginning with 5 minutes between 90-95% FTP followed immediately by 5 minutes of 1-3% FTP steps which top out at 112%; 5 minutes of rest between each interval. Not a 100% believer in the totals for this as I cranked out 30 miles in 1:34:12, I didn’t change the resistance on the trainer but this seems super-fast to me! This was after pretty much being on my feet all morning at a kid’s Track Meet. GC Data.
Sunday; off the Trainer and onto the road and trails; the first ride was 10 dusty miles on my Mountain Bike pacing Becca as she trains for a local trail Half Marathon, it was super-hot, pushing 90f in the canyons. After the rain of last week the trail was pretty rutted and a lot of the dust covered rocks were more slick. Not surprisingly my MTB skills are very poor, I feel strong enough to get up the climbs but I lack the technical skills that are only acquired spending time on the trails. Best news of the day…I only fell off once, as my wheels slipped out from under me and I very delicately landed in a bush! GC Data.
After a short pause to let the temperature cool off some we set out for a 2 hour road ride and instead of heading to the Rock Store we opted for a slingshot out-and-back from the house to save time. The ride itself has rolling climbs to the turnaround and the return ride is always a bit quicker. Neither of us had practiced the best fueling strategy and a stop at the last Gas Station on the way home to share a fully leaded ice cold coke got us up the last climb and I even snagged a couple of Strava PRs on the way home. There are so many cyclists in the area that it will be a cold day in hell when I get a KOM on anything that doesn’t start on my driveway! GC Data.
- I actually started my Core workout sessions, I am trying for four sessions per week…trying!
- I passed the 1000 mile mark for the year on Thursday, after the weekend I am at 1128 miles, I am on target for a 550-600 mile month which is my biggest ever on the bike
- My super-duper Bontrager shoes are heading back to the store…malfunctioning ratchet strap is the cause!
So the Weekly/Total Training totals are looking like this;
You may have seen a new widget appear on my blog in the last week; SportTracks Mobi.
I have been playing with a new feature which SportTracks launched last week Training Load. What is Training Load? Well put simply Training Load is a mathematical model to predict future performance. Put even simpler, how will what I did last week/Month/Training block impact my next race? I’ll caveat that a lot of what you see here was poached from three very well written posts on the SportTracks Blog;
- Training Load: Science, History and Application
- Predicting Fitness Performance with Training Load
- Reading the training load charts: Example scenarios
And with that said on with the show…clearly there is nothing simple about what I said above so let me provide you with two words and their definitions used here that you need to keep in mind and which will go some way to help your understanding;
- Effort (aka TRIMP "Training Impulse", (TRaining IMPulse)) Measuring the amount of effect a single workout has on your body
- Performance: Predicting performance changes over time from a series workouts.
Their system awards 2 points per minute, this means you max out at 120 per hour at maximal effort. As you would expect it’s unlikely you would be a maximal effort for an entire 60 minutes and so to calibrate a the score they use data generated by the technology that we laden our body with depending on what you have they use the following
- Heart Rate Monitor; scored based on your resting and maximum heart rate, and your zones.
- Power Meter; scored on power zones.
- GPS, scored on your speed/pace zones, adjusted for any hills you were running.
- Indoor endurance workouts or those without a GPS route; scored based on the average time in speed/pace zones.
- If entering a manual workout; scored using the perceived intensity of the workout.
The nice thing is that this scoring model and the algorithm can be applied to swim, bike, run, weights, caber tossing and golf…well maybe not golf!
That covers one side of the equation; Effort, you do stuff you do to get points! The flipside is Performance.
Performance is based on the assumption that workout has both a positive and negative effect. The positive effect is called "fitness" and the negative effect is called "fatigue". Fitness and fatigue are combined to provide "performance", a prediction of how well you will do in an endurance event such as a race. As we know you recover from a workout faster than you lose your fitness, this is why you taper two or three weeks before a big event; to minimize your fatigue while balancing maximizing your fitness. In the model both fatigue and fitness spike after a workout. Fatigue quickly drops off, while fitness drops off more slowly, creating a space of time where your fitness gains outweigh your fatigue, until both reach equilibrium again. This space represents your performance potential:
Performance = ( Fitness - Fatigue ) This is the basis for calculating your future Performance
So put another way your predicted performance is the positive balance of fitness over fatigue. Higher fitness and lower fatigue leads to maximum performance.
Now this is where I could diverge and go down a rabbit hole of how to create future workouts based on past performance indicators to improve future Training Load but I am going to save that, stay on the straight and narrow and focus on the visuals.
I uploaded my 2014 data into SportTrack and this is how my Training Load plots, just a reminder I was training for IMSG and had 9 weeks of training under my belt before crashing my bike on January 5th, this was followed by two weeks off. Another week of training riding and then the Tour of Sufferlandria the last week of January, first few days of February.
This is the Training Load mapped with the specific chronological events I mentioned above;
I followed up the folks at SportTracks regarding my graph and the fact that I am in the red at the start of January, this is due to the fact of my volume over my recovery is from a standing start and I had over 8 hours of training with some intensity including a FTP test with my new Stages Power Meter, if you were a beginner this is not how you would start. My crash is marked with the red “X”. You can see during my crash recovery, where I did nothing for 13 days that my fitness and fatigue are both decreasing. This is followed by four Sufferfest rides a day off and then the Tour of Sufferlandria which is obviously very high intensity across 10 days hence the spike in Fatigue! From there I started the TrainerRoad Advanced Build 1 plan which is 5 rides a week averaging 7.5 hours of training, supplemented this plan with longer or more challenging rides, but until this week still maintained two rest days per week. The decreasing lines to the right predict my Fatigue (red) and Fitness (green). The anticipated decrease in Load is represented as a number and assume no workouts for period of +1 week.
Here is the Performance mapping (again it’s a bit clumsy as it’s drawn by hand);
Again Performance is low at the start due to the lack of data. It increases during the Crash Recovery. Falls off during the Tour, not surprisingly due to the lack of recovery vs. the intensity. But the big gains have been since the start of February; a combination of following a well designed plan and regular days off have increased my Performance potential. Additionally it extrapolates it forward over time, to it’s apex shown by the red “X” again.
Neither graph show a 3 month gain which will not be reflected until the end of March.
So what can we learn from this? Here are some thoughts I have, remember I am not a coach but I have run, ridden and swam around the block a bit;
- Periodized training; it’s important to build you training in blocks, build for several weeks and then back off for a week, this allows you recover fully and realize the gains
- A rest day is that; just because yesterday was awesome enjoy the rest day, try to avoid junk miles, think of it as passive training
- Make you hard run, bike or swim hard and your easy run, bike or swim easy
- Try to avoid back-to-back hard sessions; sometimes a hard swim may follow a hard run ,it’s inevitable when you are have 3-4 of each a week but try to avoid back-to-back hard runs or bikes
- Remember that 10% rule…well that’s actually not a bad rule to follow
Here are a couple of graphs that show some mistakes;
As you can see this is actually pretty easy to follow, the UI folks at SportTracks have spent time thinking over the presentation and this is very easy and clear to follow, you can track it over multiple date points (all, year, 3 month, month and week…custom would be nice) my only real gripe is that you cannot see it on a daily basis in the week/month view some vertical axis would be nice.
Overall I really liked this feature. We spend a lot of time (and money) collecting data but do we actually do anything with it? Beyond comparing “segments” on the road or trail or looking at the heart rate data and wondering why it it was 20% higher and your pace 30 seconds slower than your were this time last week. Now there is now actually a means to qualify that qualitative and quantitative data and map it into the future in terms of both training and performance.
Training Load is live now. SportTracks is always open to feedback and to assist in developing more improvements for the future. To answer all of your questions about training load, workout plans, etc. they will be hosting a live chat on March 25th! Follow them on Twitter for all of the details.
SportTracks provided me with 6 months of Mobi subscription to do this review. While there are other sites that are free; (Training Peaks and Strava) to access their version of Training Load you need the a paid subscription which is $59 annually for Strava or $119 for Training Peaks vs. the $35 that Mobi costs. You can sign up for one month free trial to get you started and the mass importing of data is very simple…but that’s another review in and off itself.
In case you hadn’t noticed I have been spending a fair bit of time on my Kurt Kinetic trainer! Recently I have noticed that the back wheel had developed a nasty squeak or squeal, it’s generated by the tire slipping on the metal roller and is exacerbated by not spending any real time on the road so my tire is getting smoother and smoother. It’s becoming more annoying recently so rather than ignore it anymore it was time to fix it.
I looked at the roller and as usual there is a thin line of rubber that had had adhered to the roller, I cleaned this off with Goo Gone and then I moved the tire a quarter inch across the roller. Neither of these thing made any difference. To resolve this I needed to generate more friction between the tire and roller. I had a quick look in my tool box and there was nothing specific that would be gentle enough to not do some real damage to the tire.
I thought about it some more and remembered that in the Tube Repair Kits there is often a piece of sand paper, used to rough up the tube to making the bonding better between the patch and tube. I looked in one of the many I had and found the prefect thing.
I hand pedaled the crank so the wheel was rotating and applied the sandpaper to it, gently, to create a rough surface.
Nice an simple and like most simple solutions it worked! No more squeak!
Another week and another 125ish miles in the bank. Nothing super special to report on this weeks’ worth of training. Mid 120’s seems to be the ball park for the 7 hours of training, I would like to get the weekly mileage up to the 150 range and hopefully now that the clocks have gone forward a day’s commute will add another 28 miles (14 miles each way) and obviously adding two commutes a week adds another 28 and that pushes me closer to the 200 mark. I am conscious of just adding junk miles to the plan but fortunately the rides to and from work both have around a 1000’ of elevation, these are the profiles from Strava.
The same as last week all five of this week’s rides were trainer based, despite the weather being perfect, albeit a bit windy on Saturday, sometimes you just have to workout in the garage. This was how the week shook out ridewise;
Monday; Off. Check!
Tuesday; Eisen. Legs felt sluggish out of the gate on this one and even though the intervals were short I struggled. 10x2-minute largely aerobic efforts at 107% FTP with 4 standing neuromuscular bursts at 150-200% FTP lasting 6 seconds each. Recoveries between intervals are just about 5 minutes long. GC data.
Wednesday; Black. Nothing to see here...except my awesome socks! More on the socks to follow 1 hour of aerobic endurance ranging from 50-80% FTP. Keep your watts more toward the middle of this wide wattage range as riding toward the top of the range will turn this into a more intense, and probably shorter, Tempo effort. GC data.
Thursday; Trojan. This was hard, three rides and three 5:30am starts catching up with me! PM dropped during interval 4? 6x10-minute intervals @ 95-99% FTP with 5-second neuromuscular bursts between 150-180% FTP. Recoveries between intervals are 3 minutes long. GC data.
Friday; Off! TGIF!
Sunday; Siliman. Felt easier than last time although that could have been due to it being on a different day. Same mileage for the ride but my IF was a fraction lower. Ave HR the same and Ave P 2w lower and TSS lower by <4. Just better rested maybe or adapting more? GC data.
I am hoping to add a bit of running this week as cross training, nothing too fancy but just to try and shed those pounds that I need to get off to get the new kit! To aid in this the good folks at Saucony sent me the Mirage 4 and Virrata 2 shoes to review and a pair of the Peregrine 4’s are on their way as well!
What can I say…I like red shoes!
I also picked up Tom Danielson’s Core Advantage: Core Strength for Cycling's Winning Edge and I will be incorporating his suggested routines. Just to make it interesting the folks from VeloPress are going to send me Quick Strength for Runners 8 Weeks to a Better Runner's Body and I will be mixing and matching the exercises for the next month to see what happens. Not a bad idea long term as I shift back to Triathlon training in another 5 weeks or so to ramp up for Vineman!
I am also play with a new feature in SportTracks Mobi called Training Load…more on this to follow to! Holy crap it’s nearly Summer…well not really but the year is flying by already, only four weeks left to the L’Etape and six weeks to my Knighthood attempt!
If you follow my Instagram account it probably is no surprise that I like food, well to be honest I like to cook. I grew up hanging off my Mom’s apron-strings so I am a bit of a dab hand in the kitchen. One thing my Mum told me though which has stuck with me is “the only thing you need to be able to cook, is to read”. What this means really means is just follow the recipe and typically that’s all I do. I have a few cook books at home, nothing too fancy as Trader Joes and Fresh & Easy do a pretty good job of putting food on the table! But it’s nice to actually get to the source of your food and there are sometimes just too many things that you can’t pronounce in that long list of ingredients on that package of premade meatloaf!
So with that all said I pre-ordered a Racing Weight, which hit the shelves at the end of January, from Amazon. I’ll be honest and say that this review is in lieu of one of FeedZone which was sent to me by the Publishers ages ago but around the time I was moving house and it sat in a box for a while and then it was too late to do a new book review so hopefully this will put me in good graces at VeloPress! I do have several shelves of their books at home!
Anyway on with the review. Racing Weight Cookbook: Lean, Light Recipes for Athletes is the fourth book in the Racing Weight Series, by Matt Fitzgerald and Georgie Fear. I own the first one (2009) which goes into how to identify your optimum weight and body composition and how to get there, the second book (2011) is a Quick Start guide, the third (2012) a revised version of the 2009 book and now the fourth is the Cook Book.
The book is divided into two main sections; Technical Info and Recipes, the Recipes section is them subdivided into sections depending on your level of comfort in the kitchen; Doesn’t Cook, Can Cook, Loves to Cook!
The Technical Info covers topics such as; The Six Point Racing Weight System, What to eat before a workout, Recovery foods, Food Quality, How to Shop and The Gift of Leftovers! There is some repetition from the preceding books but there is a lot of quality information that was either new to me or forgotten by me! It’s all good stuff and find myself referring back to it even though when I got the book I jumped straight into the recipes. All points lead to the bottom line which is that every extra pound you are carrying impacts your performance!
So now for the recipes and food, I cooked the following;
pg75 Homemade Minestrone Soup
pg78 Turkey (sub for Pork but also cooked with Pork at later date) and Peppers Pasta Sauce
pg 138 Marinated Flank Steak w/ Charred Corn Salsa
pg149 Flaxseed & Herb Crusted Chicken w/ Spaghetti Squash
pg151 Grilled Cashew Crusted Salmon w/ Corn
pg179 Veggie Frittata
Well six out of six…these really tasted as good as they looked and the kids love the Turkey and Peppers Pasta Sauce! The also tucked into the Steak and the Chicken, they were a bit meh on the Salmon mostly because of the nuts but it tasted good to me.
These seem to be going down pretty well with Matt himself as he was favoriting my Tweets with the pictures
As mention the Recipes are laid out in sections and they are really easy to follow, yup just follow the recipes. In my opinion a cook book that doesn’t have a picture of the end result and has pages of text is a bad thing and this book has easy to follow instructions and nicely taken but not overly staged pictures. Check out the page image below, I don’t think that picture looks much better than my own above. What is nice is that no special tools are needed, just your regular old pots, pans, oven, grill etc. I found that 99% of all the ingredients were available locally I had to hunt for a couple of things in a couple of different stores but I found everything that I needed. There is noting more annoying than discovering that you need an can of “Handpicked Tuscan olive oil and rosemary infused cannellini beans” which is only available at one store 50 miles away! Some of the recipes call for a bit of planning, as an example of the above I cooked the steak needed marinating overnight. It’s best to check the first few steps of the recipe to not fall foul of that.
All in all I found this book to be informative, the technical info allows you to get a good understanding of what your optimal weight should be and provides you a good structure to get there. This book takes you further along that journey than the others with actual recipes that you can use on a day to day basis. As noted above the kids in the house (4 of them ranging from 6-11 y/o) also enjoyed them, there is not much pandering to kids diets in the house ands the fact that they were happy to chow down on these meals makes life a lot easier in the kitchen! I had hoped to make some of the bars listed but I need with over a 100+ recipes getting the review out took priority over cooking “just one more thing”!
Should you buy this book, well in my opinion yes, here’s why;
- It provides information on why and how you can reach the optimal weight to facilitate your best performance
- The information is well written and structured, there are many books on sports nutrition that zig-zag all over the page
- The recipes are easy to follow with easy to locate ingredients
- The food is tasty and healthy
- If you are nervous in the kitchen there are some basic recipes that will allow you to build up your confidence
- Cooking is fun!
- Impress your partner!
- You get to drink beer with every meal…ok I made that one up!
- It’s less that $20, that’s three fancy Venti Starbucks…well maybe four but I always add an extra shot or two in mine!
For the record if I apply the the Racing Weight formula to myself I get the following;
Step 1. Calculate your body fat mass – multiple your current weight (177lb) by your body fat (20%), I use my Tanita BC1000 to derive the body fat percentage
- 177 x 20% = 33.63 (rounded to 34)
Step 2. Calculate you lean body mass – subtract you fat mass from your current weight
- 177 – 34 = 143lb
Step 3. Calculate you goal weight – find you goal lean body mass percentage (86% or .86. this is 14% body fat, a reduction of 6% and well with a healthy range for my age and gender). To find your goal weight divide your current lean body mass by your goal lean body mass percentage
- 143 / .86 = 166.28lb
So as you can see my goal of sub 170lb is realistic and in line with the my expectations, now I have to temper this with my own knowledge that when I get to the mid 160’s it’s a knife edge to walk along so I dial it back up to the 168-169LB range and that’s just better for me…hey we are all an experiment of one!
There you go, the kitchen is that way!
This product was purchased by me. See previous gear reviews in the Reviews tab above. If you have a product you’d like reviewed, contact me at firstname.lastname@example.org.
My weight naturally bumps along between 175-180lb, as mentioned in an earlier post I am aiming to get it down to sub 170lb for the L’Etape du California. As everyone knows the last 10lbs are always the hardest, the last time I was sub 170 was November 2012. The problem is while I have plenty of discipline to workout but my kitchen discipline is somewhat lacking…so here is my motivation!
Sounds fair to me! What motivates you?
Last November Becca and I brought Cali home, she is a (we think) either cross Blue Tick Coon hound or an English American Coon hound…either way she won our hearts and is an awesome trail runner! Currently she has no problems running for 90 minutes. The problem is she is still a puppy and she loves company and goofing around with other dogs…can you see where this is going?!
So meet Sprocket;
Happiness is a bathmat!
You can follow them on Instagram, mynameisSprocket and aDogNamedCali although expect them to pop up in mine and Tribecca’s feed…they both keep going over their data plans looking at YouTube cat videos!
Week 4 and to use a well-worn cricket phrase “Rain stopped play”! well not really but it was five out of five on the trainer. California took a beating this weekend with two storms raining through. This was the first week since starting the plan that I have ridden all 5 prescribed rides. Here is how it shook out;
Monday off; check! Felt like I was coming down with something!
Tuesday; Cirque. I was not feeling the love this morning, had a sore throat yesterday and a scratchy one this morning but it will only get worse so better to get the workout in early. Was barely hanging on at the end for the last 2 sets. 7 sets of high-power repeats lasting 15-45 seconds ranging from 120% to 150% FTP with very brief, 15 to 45-second rest periods during each set; slightly over 5 minutes of rest between sets of repeats. GC data.
Wednesday ; Pyramidal. Throat felt better. Nice spin, very happy to see that I can keep the intensity dialed back and still have a pretty good MPH. Getting closer to the average 20mph. Warm up then 40 minutes of Tempo with varying intensity every 5 minutes, cool down. GC data.
Thursday; Miter. This one really really ripped me a new one, between having a head full of snot as the cold poured out of me and tired legs I just couldn't get the pace up so I ground through this as good low cadence standing hill work, ran out of gears at the 230w mark! Miter utilizes 3 sets of 2x10min Criss-Cross intervals @ 95-99% FTP during the 2-minute valleys & 105-110% FTP during the 30-second surges as each interval criss-crosses your FTP. 1 minute of recovery separates the intervals and 5 minutes of recovery separate the 2 sets. GC data.
Friday; beer me! Runny nose, sore throat thing on its way out too!
Saturday; Silliman. After a day off this was manageable, hitting the highs on the middle set was a challenge (140%ftp) 3x15-minute sets of 1 minute On/1 minute Off where the On-segments are spent at 120, 130 or 115% FTP and the Off-segments are spent at 40% FTP. Rest between sets of intervals is 10 minutes. GC data.
Sunday; McAdie. Wasn't sure how this was going to go given the lack of recovery time from yesterday but all in all it went pretty good! 4x12-minute Over-Under intervals alternating between 2 minutes @ 95% FTP & 1 minute @ 105% FTP with 6-minute recoveries between intervals. GC data
In terms of mileage the week and the accumulation looks like this;
So a pretty solid first four weeks (of eight). My thoughts on the plan are as follows;
There is a lot of interval work, when I say a lot I mean a lot! Four out of the five rides from last week were intervals. This is no surprise at the description of the Plan from the TrainerRoad Website states;
“This is very similar to the Intermediate Build I training plan, but each weekday workout has been extended to 90 minutes with approximately 50% higher stress (TSS). Additionally, the weekends now offer an extra intervals workout in place of an endurance/tempo ride.
These are big doses of stress, maybe too big for less experienced or tired riders, so proceed with caution and choose the corresponding 60-minute version (or Base/Tempo alternative on weekend rides) of each weekday workout from the Intermediate Build I training plan when necessary.
These workouts can also be done where weekday workouts are indoors and weekend workouts are outdoors. Just take the same workout structure and bring it outdoors. For the weekend free rides, replace the 90 minute free rides with 2-3 hour rides on the type of courses that are described in the plan.”
As a reminder Training Stress Score® (TSS®) is a way of expressing the workload from a training session. It is the product of the workout’s intensity and duration. As either of these increases, TSS also increases. The formula for TSS is: TSS = (sec x NP® x IF®)/(FTP x 3600) x 100.
If you look at my TSS score from Training Peaks, the people who invented the term, the workload over that last four week has been;
Note the preceding two week were the Tour of Sufferlandria which at the time seemed tough! The TrainerRoad workouts are longer. Four of five TrainerRoad rides each week are 90 minutes compared the average day in the Tour which was 72 minutes.
So overall the intensity of training is high but that works well for me when I have limited time I want to minimize the junk miles, and intervals help do this.
I am struck by the similarities of this plan and the this and the FIRST plan which I have used successfully for 10k, HM and Marathon training, both are high intensity and highly structured. These appeal to me and I like the “do this…get that” type of philosophy when it come to training, you know you put the investment in and you get to withdraw the benefits!
Overall I am feeling stronger though and my endurance is increasing, physically there are some adaptations happening. What I need to work on now is dropping some weight. This morning I weighed in at 177lb, I would like to be sub 170 by the time the L’Etape du California on April 6th…ack only 5 weeks!
I have another 4 weeks on the plan to go which include a FTP test in 2 weeks. I am feeling pretty confident that at the end of it I will have an increase in my Threshold and bee a good place to deal with 10 hours or so of Sufferfests!