JuhaL
Guru
Hoping something like that it probably ever happen when it need to
.
Page may contain affiliate links. Please see terms for details.
.
bobinski
Legendary Member
- Location
- Tulse Hill
Probably not of much interest, but may be to @bobinski who I know has also been using Sufferfest.....
I completed my SF training block this week and re-took their 4dp 'full frontal' test yesterday. I was on a 10-week novice training plan, focused on increasing VO2 (which was pinpointed as my main weakness from my initial test) although I stretched the plan to 12 weeks (to accomodate life, Christmas, additional rides, fatigue etc).
Well the good news is that my 'after' figures have improved. Of the 4 measurements:
- Neuro Muscular Power has stayed exactly the same
- Aerobic Capicity Power has increased 17%
- MAP increased 5%
- FTP increased 3%
LTHR also went up 5bpm and it's still showing my main weakness as being VO2.
So pretty happy with all that. It's difficult to know what sort of gains I may have got if I'd stuck to my normal programme of 1 or 2 Zwift races a week, supplemented with the daily commutes and odd longer ride. But the mix of higher intensity intervals on the turbo and Z1/Z2 outside rides appears to have worked for me.
The plan is to now do two high intensity efforts a week (the weekly CC race and an interval session) plus one or two outdoor lower intensity rides. Hopefully that'll have me all set for Spring/Summer
Pete ,great improvement especially that AC. Well done mate. You should be pleased. Though not sure why you chose the novice plan? You may have seen even greater improvement with the intermediate plan?
You gonna do the TOS?
Andy,
Anyone can do it but they recommend you are rested and there is a week long plan to prepare you. It is absolutely not an ftp test. I should say though they don’t advocate much z2 work 😉😁
bobinski
Legendary Member
- Location
- Tulse Hill
Ta Bob
Andy, forgot, is a 14 day free trial.
It was purely down to time available @bobinski. As I recall, the novice plan was something like 6 hours/week, whereas the intermediate was 10 hours.
I wasn't planning to. When I looked at it it looked pretty full-on. I know if I did do it I'd be treating each stage as a race and just end up fatiguing myself!
How about you?
mjd1988
Guru
You definitely should practice bike to run "bricks" transitions or it'll hurt alot in a race! I did a duathalon a couple of years ago as practice for a triathlon before I really got into cycling, it was quite good fun! (Moreso than the triathlon)
BurningLegs
Guru
No pressure then@BurningLegs so long as you match my time on your 2 outstanding stages, you'll beat me by 2 minutes. No pressure, but this should be a walk in the park for youStage 3 is made for your climbing legs
I’m doing Harrogate at 7PM so you’ll have a time to aim for when you complete it
bobinski
Legendary Member
- Location
- Tulse Hill
It was purely down to time available @bobinski. As I recall, the novice plan was something like 6 hours/week, whereas the intermediate was 10 hours.
I wasn't planning to. When I looked at it it looked pretty full-on. I know if I did do it I'd be treating each stage as a race and just end up fatiguing myself!
I know what you mean .it wasn’t part of my custom plan but has been added to allow me to do it. The thing is I would be tempted to do it Nuclear 😁So, full on and that might really mess up the plan. I did it last year with an ftp of 180 post op and that was fine- in fact it really helped in run up to Girona. ftp if 255 a little different though. 3 rides in a row this week, Chores last night and defender tonight and it was pretty tough. 4 more days of that with 2 rides on some days might break me 😁
I did 6 o'clock ride. Time of 45:24 please @peterobNo pressure then
I’m doing Harrogate at 7PM so you’ll have a time to aim for when you complete it
Not a great ride. 1st lap went well, but got stuck behind a couple of riders at start of second lap that lost the wheel of the group, then wouldn't help me chase on. Worse than that, they kept pulling in front of me, then dropping their power and speed, which kept knocking 2kph off my speed. I feckin hate that sticky draft
May have another go tomorrow if a group of us are up for it; see if we can get into the same group and work together. A group of 10 working together could fly on that course
JuhaL
Guru
That sticky draft is pain in a behind. One of a most other annoying things about that sticky draft is when you catch slower rider and and you try to speed up, suddenly looks that slower rider seems to have somewhere more energy and start to go faster what makes taking over even more difficult. I guess it's not a good idea to look event where is at least 1000 riders, less seems to be better option.I did 6 o'clock ride. Time of 45:24 please @peterob
Not a great ride. 1st lap went well, but got stuck behind a couple of riders at start of second lap that lost the wheel of the group, then wouldn't help me chase on. Worse than that, they kept pulling in front of me, then dropping their power and speed, which kept knocking 2kph off my speed. I feckin hate that sticky draft
May have another go tomorrow if a group of us are up for it; see if we can get into the same group and work together. A group of 10 working together could fly on that course
Breedon
Legendary Member
- Location
- Long Eaton, Nottingham
I reckon you would do quite well your a strong biker, as its 4 miles for the run total you'll be fine 👍Ha! Couldn't agree more on the swimming
bobinski
Legendary Member
- Location
- Tulse Hill
All you peeps moaning about the sticky draft should ride faster 😜
JuhaL
Guru
yes but...
BurningLegs
Guru
Well once again, Vodafone let me down this evening so I was all alone in the starting pen when the event started so haven’t been able to set a time. I cruised for about ten minutes then ended the ride and it failed to save.
Sounds like your ride went okay @Whorty - even with the lack of pulls in your group.
Won’t be able to ride tomorrow so it’ll be Friday or some time at the weekend for me now.
Sounds like your ride went okay @Whorty - even with the lack of pulls in your group.
Won’t be able to ride tomorrow so it’ll be Friday or some time at the weekend for me now.
