Me:
61 yr old male
I am fit and ride gravel and road. I have done many gravel rides over 70 miles and several races. I have a three day stage race this year that I am prepping for.
I have been riding a Systm plan, I forget which one. I did a fitness test (4DP?) at the start and it called me sprinter which I thought was funny as I am 6’ and 150lbs.
I just did the half Monty ramp test and again, it called me a sprinter.
This has me thinking that it is trying to tell me that my endurance sucks and I would have to agree. I can do the long rides but I really pay for it.
Results of ramp test:
FTP 209W
cTHR 146
MAP 263W
Given all this can someone guide me on setting up a plan to focus on sustained/endurance?
HI, welcome, to clarify only Full Frontal will change/give your rider type, Half Monty will not change that in only checks your FTP, MAP and cTHR.
As for which plans you’d like to improve endurance depends how you want to adapt, e.g if you choose a plan for general fitness then select “endurance as focus” the app will give you a4 week plan or if for example you plan an “even” you can let’s say plan a century ride the app will then make a 12week plan. Other than that maybe some of the coaches can help you.
Thanks for the advice. I looked at the plans and it’s only when I select I plan to prep for an event over 200 miles that I see any real endurance rides on the trainer, over three hours, for example.
I’ll take another look around to see what I can find, trying to find something with an emphasis on increasing my sustained ability.
Perhaps I will select a 200 mile event closer to my stage race which isn’t until September.
Apologies if i’m preaching to the choir here, but might be worth mentioning that training for endurance is not the same as spending long hours on an indoor trainer; time in the saddle helps with time in the saddle, but the fitness needed for multi-day/endurance rides can be gained in a number of ways, not least core strength.
Could you say what sort of distances and terrain your event will be ? That might help guide any advice.
That particular race is The Last Grizzly in Utah.
75mi 7500ft
92mi 7400ft
70mi 4700ft
By “core strength” are you talking about bike training or the gym? I do have a gym routine (of sorts) and could also mix in some running for general fitness.
I am also starting to mix in some stretching. I have since learned that my hip flexors are very bound up. I am carry a LOT of tension in my neck and shoulders which can get quite locked up. It’s a constant battle to stay relaxed which I am poor at.