2019 Structured training

[Ming the Merciless]

@Heltor Chasca Here is a picture of my PBP compliant bar extensions. The pipe lagging is 9mm thick so about three times the best bar tape. Makes for a comfy arm rest without taking up same space as modern tri bar arm rests. The pipe lagging foam is wrapped in no tear clear tape typically used to seal boxes. So bit of waterproofing / protection from my sweat.

I will be getting more bar tape. The new bar tape will go on bars and I will put some of the old bar tape on the extensions. The photo is from this morning when I was testing out the position. Nice and comfy and stable, and takes weight off the hands nicely. More aero than hoods but not as aero as modern full length tri bars. Main aim for me is additional comfortable hand positions on the long audaxes.

 

[Heltor Chasca]

@Heltor Chasca Here is a picture of my PBP compliant bar extensions. The pipe lagging is 9mm thick so about three times the best bar tape. Makes for a comfy arm rest without taking up same space as modern tri bar arm rests. The pipe lagging foam is wrapped in no tear clear tape typically used to seal boxes. So bit of waterproofing / protection from my sweat.

View attachment 461077

I will be getting more bar tape. The new bar tape will go on bars and I will put some of the old bar tape on the extensions. The photo is from this morning when I was testing out the position. Nice and comfy and stable, and takes weight off the hands nicely. More aero than hoods but not as aero as modern full length tri bars. Main aim for me is additional comfortable hand positions on the long audaxes.

Much appreciated. Thank you. And if you can play flute or pan pipes, that’s your in ride entertainment sorted...

 

[Ming the Merciless]

Much appreciated. Thank you. And if you can play flute or pan pipes, that’s your in ride entertainment sorted...

They only weigh 190g, so lighter than modern carbon fibre stubbies.

 

[JhnBssll]

I tried the ramp test on Zwift today after a rest week and achieved an FTP of 251W. I'm pretty pleased with that, my previous score was 235 around 6 weeks ago

 

[Ming the Merciless]

I tries the ramp test on Zwift today after a rest week and achieved an FTP of 251W. I'm pretty pleased with that, my previous score was 235 around 6 weeks ago

Strangely enough 235w is where my FTP was four weeks ago. I am hoping to hit 250w at my next retest next week. I know it is up, just a question of how much. Truth will tell next week.

 

[Ming the Merciless]

Much appreciated. Thank you. And if you can play flute or pan pipes, that’s your in ride entertainment sorted...

It's the wrong make otherwise I could have played the flight of the condor

 

[Nebulous]

I probably should do a proper ftp test. It never seems to fit with everything else I'm doing. Hit my best 5 second power earlier this week, averaged 244 watts over 45 minutes yesterday, then did 52 miles outside today with 700 metres of climb in 2 hours 51 minutes. On my steel audax bike with guards as well, not my carbon race bike. So it certainly feels as though the work I've put in is showing some benefits.

I've a 300km audax on Saturday, so an FTP test this week wouldn't be sensible.

 

[Ming the Merciless]

Hit my threshold session today. Session of VO2 Max and aerobic threshold long ride to do then I enter my rest and test week.

 

[Heltor Chasca]

New FTP day today. 3.29 FTP/kg which is a scruffy number that I would have liked to round up. However I was about to faint on the trainer, so not today I’m afraid. But to me that represents a 4.6% improvement which I am very pleased with.

I blame the long hours spent on Audax rides, a couple of faster, short, leg opening club rides at the weekend and AC/DC while doing the test.

 

[Ming the Merciless]

New FTP day today. 3.29 FTP/kg which is a scruffy number that I would have liked to round up. However I was about to faint on the trainer, so not today I’m afraid. But to me that represents a 4.6% improvement which I am very pleased with.

I blame the long hours spent on Audax rides, a couple of faster, short, leg opening club rides at the weekend and AC/DC while doing the test.

Steady increase. We'd all like the big increases each retest but apart from when you first start structured training most increases will be increments similar to what you have achieved.

 

[Ming the Merciless]

VO2 Max intervals completed today. Easy long ride tomorrow then rest week before retest so I can reset the pain gauge.

 

[Heltor Chasca]

VO2 Max intervals completed today. Easy long ride tomorrow then rest week before retest so I can reset the pain gauge.

Are you doing the Dorset Coast on Sunday?

 

[Ming the Merciless]

Are you doing the Dorset Coast on Sunday?

No, but the weather looks fairly neutral for your ride. That will be a good test of your legs and fitness.

 

[Ming the Merciless]

Are you doing the Dorset Coast on Sunday?

I have Easter Arrow a week on Friday so want to be rested for that.

 

[Ming the Merciless]

@Heltor Chasca The extension bars now have the old bar tape on them and the main bars new tape. Tried the arms rests either side of stem but that would require an unusual arm position for the rests. So arm rest are back out wider which is a more natural position.