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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Mon May 14, 2018 4:23 pm    Post subject: Reply with quote

Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.
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explorerJC




Joined: 20 Oct 2005
Posts: 15231
Location: Farthingstone

PostPosted: Mon May 14, 2018 8:06 pm    Post subject: Reply with quote

Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?
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gingerbongo




Joined: 21 Sep 2012
Posts: 1443
Location: Devon

PostPosted: Tue May 15, 2018 8:45 am    Post subject: Reply with quote

jibberjim wrote:
gingerbongo wrote:
Which road is used for that? Is it the little link road from Lynmouth up to Lynton, with that nasty little switchback? That's blimmin steep!!


The toll road, so it's just a nice easy 5% all the way. It's a great day out, open HC and kids HC combined on what is at least a 14 minute climb, and a 17+ one for me, I'm wanting to train for it and get into the 16's, which should be quite possible unless the wind is against, but I'll probably forget and not train for it, like every other year.


Got my Exmoor valleys mixed up, i was thinking (as i'm sure you guessed) Lynmouth; Porlock is a few miles along. Don't think i've ever been up that one before.

Sounds look a good little event though!
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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Tue May 15, 2018 8:49 am    Post subject: Reply with quote

explorerJC wrote:
Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?


TrainerRoad Half Iron Plan.
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Iron Ď17 16h11, '16 14h30
Half Iron '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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explorerJC




Joined: 20 Oct 2005
Posts: 15231
Location: Farthingstone

PostPosted: Tue May 15, 2018 9:00 am    Post subject: Reply with quote

Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?


TrainerRoad Half Iron Plan.


what aspects of the plan are specific to raising FTP?
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jibberjim




Joined: 15 Aug 2008
Posts: 8227
Location: Kingston

PostPosted: Tue May 15, 2018 10:34 am    Post subject: Reply with quote

gingerbongo wrote:
Got my Exmoor valleys mixed up, i was thinking (as i'm sure you guessed) Lynmouth; Porlock is a few miles along. Don't think i've ever been up that one before.

Sounds look a good little event though!


The main road at porlock is also insanely steep, supposedly the steepest A road in the country, 25% at the bottom bit. https://cyclinguphill.com/porlock-hill-climb/

I've never ridden up or down that one, I'm not a fool.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Tue May 15, 2018 12:49 pm    Post subject: Reply with quote

explorerJC wrote:
Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?


TrainerRoad Half Iron Plan.


what aspects of the plan are specific to raising FTP?


I havenít had to think about that for a while, so probably best asking them. But if I recall correctly - all sessions contribute, the plan as a whole is designed to increase your FTP and your muscular endurance for the length of the event you are training. So, the idea is I increase both my FTP and my ability to hold race intensity over 90km.

ďSweet spotĒ training is supposed to increase your overall aerobic endurance, and intervals push your upper limits. Intervals have been varied at around FTP, VO2max, or all out sprints.
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Iron Ď17 16h11, '16 14h30
Half Iron '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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explorerJC




Joined: 20 Oct 2005
Posts: 15231
Location: Farthingstone

PostPosted: Tue May 15, 2018 3:53 pm    Post subject: Reply with quote

Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?


TrainerRoad Half Iron Plan.


what aspects of the plan are specific to raising FTP?


I havenít had to think about that for a while, so probably best asking them. But if I recall correctly - all sessions contribute, the plan as a whole is designed to increase your FTP and your muscular endurance for the length of the event you are training. So, the idea is I increase both my FTP and my ability to hold race intensity over 90km.

ďSweet spotĒ training is supposed to increase your overall aerobic endurance, and intervals push your upper limits. Intervals have been varied at around FTP, VO2max, or all out sprints.


so, what training have you done to increase your FTP? if you are a little more specific, then the feedback could be a lot better...
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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Tue May 15, 2018 8:35 pm    Post subject: Reply with quote

explorerJC wrote:
Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?


TrainerRoad Half Iron Plan.


what aspects of the plan are specific to raising FTP?


I havenít had to think about that for a while, so probably best asking them. But if I recall correctly - all sessions contribute, the plan as a whole is designed to increase your FTP and your muscular endurance for the length of the event you are training. So, the idea is I increase both my FTP and my ability to hold race intensity over 90km.

ďSweet spotĒ training is supposed to increase your overall aerobic endurance, and intervals push your upper limits. Intervals have been varied at around FTP, VO2max, or all out sprints.


so, what training have you done to increase your FTP? if you are a little more specific, then the feedback could be a lot better...


Iím going to retest using a different protocol - Iím pretty sure itís the testing, not the training at this stage.
_________________
Iron Ď17 16h11, '16 14h30
Half Iron '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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explorerJC




Joined: 20 Oct 2005
Posts: 15231
Location: Farthingstone

PostPosted: Tue May 15, 2018 8:43 pm    Post subject: Reply with quote

Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
explorerJC wrote:
Tin Pot wrote:
Think I ballsed up my FTP test today, only 3W increase after eight weeks training. Hope Iím not flatlining already like last year.


what have you been doing to increase your FTP?


TrainerRoad Half Iron Plan.


what aspects of the plan are specific to raising FTP?


I havenít had to think about that for a while, so probably best asking them. But if I recall correctly - all sessions contribute, the plan as a whole is designed to increase your FTP and your muscular endurance for the length of the event you are training. So, the idea is I increase both my FTP and my ability to hold race intensity over 90km.

ďSweet spotĒ training is supposed to increase your overall aerobic endurance, and intervals push your upper limits. Intervals have been varied at around FTP, VO2max, or all out sprints.


so, what training have you done to increase your FTP? if you are a little more specific, then the feedback could be a lot better...


Iím going to retest using a different protocol - Iím pretty sure itís the testing, not the training at this stage.


The test protocol needs to be the same with similar levels of fatigue...
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stenard




Joined: 04 Sep 2013
Posts: 1469

PostPosted: Sat May 19, 2018 11:51 am    Post subject: Reply with quote

stenard wrote:

I did exactly the same in "overcooking" my sprint race yesterday. Was meant to be a 70.3 simulation effort (I'm doing Mallorca on Saturday), but I went and ran a 19 flat 5k at the end. I definitely wont be running a HIM HM that fast! Annoyingly, whilst nothing at the time, I do now have some glute discomfort. Hoping it's just taper fever. No acute pain at any point in the full range of leg movement, so fingers crossed.

So I realised I haven't updated this since the end of April, which was the week after my training camp when I "only" did 10hrs. So a little bit of catch up, and factoring in the races I've done in that time too, including the above mentioned one.

The week after the 50TT was loosely into taper for Mallorca 70.3 last weekend. In that week I managed...

3 swims totalling 7,300m
Just 2 proper bike sessions covering c75k
Only 2 runs covering c14k
Plus I had a 45mins sports massage and did two 10-15min heat acclimatisation sauna sessions

I then had the Thames Turbo Sprint race on bank holiday Monday (race report), and then flew to Mallorca on the Wednesday with the 70.3 on the Saturday (race report). Factoring in both of those races, plus the various test sessions, recce rides and swims etc, plus a Sunday recovery ride, my weekly totals looked like...

4 swims covering c4k
6 separate bike rides over 163km total
4 runs totalling 34.5km (ignoring transitions)
Plus another 30mins sports massage and a final 15min acclimatisation sauna

I stayed out in mallorca until Thursday and have had a fairly active recover week maximising the opportunity to ride. And I'm currently on the way to Southport for an Olympic race tomorrow! Legs have felt surprisingly good ever since the 70.3 - nowhere near the normal level of fatigue and muscle soreness I've had in the past, which is a good sign that my IM build is on track meaning a 70.3 isn't taking the same toll as when I've just been training for that distance.
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jibberjim




Joined: 15 Aug 2008
Posts: 8227
Location: Kingston

PostPosted: Sun May 20, 2018 4:57 pm    Post subject: Reply with quote

jibberjim wrote:
7 runs 70km in 4:59

2 commutes 62km in 3:00
29km 1:15 188 AP 224 NP
74km 2:36 179 AP 215 NP

My overall CTL is now up to 109 which is the highest since 2016


Monday, just did 90minutes commuting 31km

Tuesday:
30.5km 1:07 220NP 173AP
11km@4:11/km
23.9km 0:51 213NP 153AP

Wednesday
7.2km@3:54/km
9.1km@4:39/km (was supposed to a ride with Maryka, but timings all changed and it was an extra run.)
13.9km 0:41 221NP 188AP (towing Otter)
14.8km 0:35 239NP 204AP (towing Otter)

Thursday:
25.2km 0:58 220NP 173NP
19.2km 0:43 208NP 141AP
7.6km@4:19/km

Friday:
23.8km 0:53 199NP 168AP
11.1km@4:09/km
19.3km 0:44 186NP 127AP

Saturday:
Unlike my usual ferrying Otter to activities, I could go to parkrun, unfortunately my ATL was already -39, I was late getting there and a little hungover, so by the time I'd overtaken people on the narrow towpath I never really bothered ~19:35 for the 5km. Also the fact I had to ride over 100km to check a race circuit for potholes probably made me take it easier.
13.21km@4:10/km
112.5km 3:50 228NP 180AP - ride with one other.

Sunday:
12.4km@4:22/km
69.4km 2:27 216NP 179AP

So a total of 71.6km in 5:05 a new record running week in terms of distance (replacing last week of course) and that despite not running on monday.
Also did 14:21 of cycling and my ATL is now significantly negative all round.

A good training week, showed how useful riding with even one other is to me too, considering how the AP and NP were the same on that ride as all the other solo rides.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2466
Location: Bromley

PostPosted: Sun May 20, 2018 5:02 pm    Post subject: Reply with quote

Beginning of Build Phase, 7/9 sessions this week.

I could run to the pool to finish it off, but Iím enjoying the garden too much Smile
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Iron Ď17 16h11, '16 14h30
Half Iron '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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Mungo




Joined: 29 Sep 2016
Posts: 366
Location: Preston

PostPosted: Sun May 20, 2018 6:36 pm    Post subject: Reply with quote

17 hours
2 long watt bikes 5 hours total
3 runs
4 swims ... with drills
Loads of core and stretching.

Middle of the road effort wise, got a great tan though!
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gingerbongo




Joined: 21 Sep 2012
Posts: 1443
Location: Devon

PostPosted: Mon May 21, 2018 7:52 am    Post subject: Reply with quote

61.3 km for me last week to finish a decent two week block of work. Starting to feel a bit more normal now, which has precipitated a seismic shift in my outlook on things. Funny the difference some exercise and shaping up your diet makes!!

61.3km last week over 4 days, lots of short runs commuting all over the place as was between cars, plus one good track session with club.

Mon - 3 x runs, 17.8km
Tues - track - 16 * 1 on, 1 off (surprisingly string considering a big 8 days prior)
Thurs - 4 x runs, 20.2 km
Fri - 2 x runs, 13.3 km

Looking to consolidate this week with some easy hill work, one speed session and plenty of light running. T minus 11 days to the big run.
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