Training Program – Day 4 Workout 2

Intermittent rain meant I didn’t really fancy a outdoor ride today – and I DID have a nice fresh Tacx VR DVD to play with – the T1957.20 – Training with Tony Martin one.

Training with "das panzerwagen"...   Oh dear!

Now, todays ride called for base distance, at no more than Tempo if possible, so there was no way of riding this DVD at full intensity – according to Phil, the guy who filmed it, Tony was pushing something like an average of 260W for the circuit (must have been an easy day for him…) – now, co-incidentally, that’s somewhere near my FTP figure, so, I reckoned that if I rode the loop at a 60% intensity setting, and tried to match cadence, then I should theoretically get something like a sub-tempo workout. Of course, I guess that the schoolboy mistake I made was not figuring in just how much lighter Tony is than I am… hence the ride came out at more like an IF of 0.76 rather than 0.6. Arse. Still, it WAS actually a good sub-2 hour ride, and will provide a “line in the sand” to go for if I have any more 2 hour “Tempo” workouts in the plan coming up. Plus, hopefully, I can also wind up the intensity % and ride against this ride as a virtual opponent I suppose.

It’s a cracking ride though – a rolling ride in the hills around the shore of Lake Konstanz…

TrainingWithTonyMartin

shows a rough outline of the route, and the profile, where

TrainingWithTonyMartin

should give some idea of the workout I got…

Garmin Connect details for this ride are here (the Strava stuff is a bit crap for non-gps logged stuff, and if I add a GPS track to it, I end up showing up in the Strava KoM lists for that ride, which isn’t really cricket, is it ?

In other News, I actually managed to lose 0.7kg this week.  So that’s last weeks pig-out resolved – wonder how long it’ll take to remedy the Christmas Binge ??

 

Just a Quick Hour on the Trainer again…

I know it’s the sensible option, keep out of the rain and howling winds, and after all, that’s why the not inconsiderable investment in the trainer was made a couple of winters ago.   I still insist that the trainer was probably the main reason I managed to get the weight off and keep it off – because the temptation to sit on the settee eating when I’m snowed / rained off would have got the better of me.

Anyhow, I turned to the Virtual Reality stuff again – this time the “Passo Del Gavia” from the DVD  T1956.32 – Giro Del Mortirolo.   Now, this is a “bit of a swine” of a climb – around 17km of solid climbing – between 7% and 13% from what I remember…   But, as I’ve said, I’m not exactly 100%, so I cranked down the “power setting” on the TTS software to 40% and basically “sat and twiddled the pedals”.

Hey – it’s not a massive workout,  but it’s a bit over 500kCals towards offsetting the Christmas excesses, and, while I’m not 100% and neither is the weather, it’s pretty much do-able every day…

Its not exactly helping the Strava challenges though…  but I’m still uploading the rides like todays….

Rain (and Wind) Stopped Play…

at least outdoors.   Blowing a complete hoolie all day, Horizontal rain early doors too.   Bottled it, I’m not ashamed to admit it.

Dragged the Tacx out and did the last 2/3 of the 2010 Etape du Tour DVD – 79km of along and 2.7km of Up.

As I was scheduled for a “base level” ride I actually dialled the intensity of the resistance down to 50%, but that still equated to as much climbing as I’d normally do in maybe 3 of my normal daily rides – difference being, you could just “sit in and spin” on the trainer without fear of some tool on a MTB with the brakes disconected passing you doing a 1 handed wheelie and smoking with the other one!

Anyhoo – details for the ride are here on Garmin Connect this time – Strava mangles the data from the Tacx for some reason.

Interesting profile isn’t it.  No – Not mine – I’m face on anyway, not in profile – I mean the yellow mountainy bits behind all the graphs.

 

Final Line in the Sand for 2013…

Yep, it’s that time again, to drag out the indoor trainer, wire up the bike with the powermeter to it, and commit myself to 20 minutes of bloody sheer agony.

We’re talking FTP tests folks.   A proper one now, with a proper accurate strain gauge based power meter.

Ride’s straightforward – a simple warmup, 5 minutes easy spinning followed by 3 x 110 cadence for a minute, with a minutes 80 cadence between ’em, and a 3 minute “psyche yourself up” break.  Then Nail it for 21 minutes, as hard as you can go…  As an indication, if my HR gets above 170 i’m in serious danger of blacking out – so, I pretty much dialed the pain gauge up until HR hit between 160 and 165 and kept it there for just over 20 minutes, including actually “sprinting for the line” at the end of the session.  Then “blew up”…

All this is to establish the highest average power I could develop for a period of 20 minutes.   According to the plot from Garmin Connect, this came out at 276 Watts. FTP is calculated as being 95% of your Max20minPower – so a FTP of 262.2 – we’ll ignore the 0.2 though.

FTP December 2013

This then has a “knock on effect” through all my training etc. until the next test (probably in february, before the serious outdoor riding season gets into it’s swing).   The Effect is basically to change all the Training Zones a little…

Power Zones December 2013

For once, I’m actually going to link to Garmin Connect rather than Strava for this Ride – primarily because GC Doesn’t bollock about with the TSS and IF data like Strava does.   And frankly, as it’s a trainer ride, there’s no segments or other crap to worry about.

And that’s it for me today – I’m now going to collapse in a chair for the evening, and try and drink enough water that I get the metalic taste of blood at the back of my mouth and throat to disperse a little.

Time for a Recalibration

So, it’s jump on the Tacx Trainer, and do a ramp test.

Then, to get my legs working again afterwards dug out an ancient Tacx DVD of  the descent of the Gavia, done in 2 stages, as that’s how the ride was already segmented.

So, we’ve 3 strava sections here…

Ramp Test, Gavia 1, Gavia 2

No video or screenshots, its ANCIENT, and frankly, couldn’t find anything.