Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[IrishAl]

Right… I’m getting back into a structured plan commencing next week - had complete rest (from the bike) for the past week but lots and lots of walking and a bit of running as I was off on hols.

I've based my efforts off my most recent pre-summer FTP which I think (know) is a bit optimistic but I hope to be able to suffer through the first few hard sessions and get my true FTP built back to were I’d like it to be.

This plan will see me through to the end of January which will incl a fortnight ‘warm weather training’ in Tenerife (the wife just thinks we are off on a beach hol ☺️).

Wish me luck 🙏😂

 

[HLaB]

A bit of a failure tonight at Warlaw-2 (A TR Under/Over session) I just couldn’t get a reasonable cadence to power output :-/



After I was finished the AI FTP option came up (TR's AI FTP calculator), I was expecting it to lower my FTP but it still says its spot on

Perhaps I’ll need to rethink my back to back workout regime and move Wednesday’s back to Tuesday’s commute but that’s not ideal the new commute is a bit more lively on straighter, busier and faster roads, and I also have to stress out about the train being on time and not wanting to be too late making noise for my neighbours

 

[IrishAl]

the new commute is a bit more lively on straighter, busier and faster roads

Lively as in more traffic to deal with?

 

[HLaB]

Lively as in more traffic to deal with?

Exactly, more/faster traffic and less chance to relax, go slow and recover before a workout.

 

[Norry1]

At my Coach's behest, I've had the best part of 3 weeks off the bike. Nearly killed me.

Back to it on Sunday with a ride with a mate then back to training.

 

[HLaB]

Half Dome (a SS workout) was in my calendar for tomorrow night but I got home early enough so I decided to do it tonight and give me more recovery time before Thursday’s workout. My cadence wasn’t really high but it was comfortable in the mid 80s rpm for the first three blocks before falling to the low 80s rpm for the last three, and I think I’m happy with that after a commute.

 

[IrishAl]

Week 1 of my Knuckle-Down November back-to-workout structured stuff.
Monday evening and Tuesday am was a regular 1hr commute having left the car at work.
Tuesday evening I did a ramp test to gauge where my FTP was at. I failed (miserably) at the 380w minute (at my peak earlier in the year
I would have held 420w for a minute) but I put my early bath partly down to overheating somewhat. I've re-baselined my FTP at 300w.
Yesterday I did a 10k steady run - I know this running caper won't be good ultimately for my cycling aspirations but I like the variety.
Today was an hour commute in the morning and 2 sets of 10 x 40s/20s VO2 efforts on the return commute. Rare feeling for me doing the efforts on the pitch black dark roads but I was on main countryside A roads for most of it.
T9morrow I'll do the double commute but zone 2 stuff.

 

[IrishAl]

In other news I came across another Strava add-on called Riduck which does a bit of analysis on fitness and activity to give a summary of the ride and where your fitness is at and puts a summary into the Strava activity description as can be seen below. Fairly basic but still a nice add on.

 

[HLaB]

I think I needed that rest day back in my plan, whilst my cadence wasn’t ideal, tonight’s under/overs felt much more doable than last weeks. I decided to rate it as ‘very hard’ as that cadence wasn’t ideal but I think it was more of a just ‘hard’ effort

 

[HLaB]

In other news I came across another Strava add-on called Riduck which does a bit of analysis on fitness and activity to give a summary of the ride and where your fitness is at and puts a summary into the Strava activity description as can be seen below. Fairly basic but still a nice add on.

View attachment 751288

I use strava sauce it gives tons of info but this id their best stat:

Some of the others:

Intervals.icu is good too but it has a little too many: