Allright, time for a little update on this “blog”. Sorry to all of you not interested!
Short Story (click here to read)
Gains from last FF (9th of March) following 6 weeks of structured training (Tos prep advanced), ToS, and 2 weeks of almost no cycling post ToS:
NM: 1418 W (+97 W)
MAP: 450 W (+17 W)
FTP: 348 W (+17 W)
AC: 610 W (+42 W)
A little disappointed with FTP and MAP, but still feel goal should be within reach.
Started Time Trial Advanced plan yesterday. Selected advanced due to 3:1 ratio, extra-volume on weekend rides may be cut if strapped for time. In addition I am experimenting with TT position, and feel I am making progress. Will also see to some equipment improvements to acheive goal.
Long story (click here to read)
So, it has been 3 months seen this thread was started. Since then, there has been a trainingwise unstructured Christmas holiday, before undertaking the 6 week ToS prep plan. I selected the advanced plan, including yoga and MTP. I found the rest weeks and almost two taper weeks being too laid back, thus decided to occasionally add or change workouts to somewhat increase the training load. Felt like I responded well to the training, and could have taken a higher load. Still pleased with the plan, as I am getting accustomed to structured training, it is preferrable the load being a little too low than a little too high.
Then there was ToS. Tough first stage, and cruel second. Great suffering. Apart from stage 7, the rest of the stages were somewhat easier (still suffered though!). Managed to do all workouts at 100%, and was very pleased with that.
Post ToS was unfortunately two weeks with very little cycling. Aimed for FF on 6th of March. Did Primers the 5th and felt great and ready to crush it, and even repeated some MTP. I was really psyched to do a great FF! Then I woke up with a stiff neck/shoulder on the 6th, could hardly turn my head in any direction, and tilting my head backwards was possibly the worst. Bummer! Made an attempt at FF, but after the 5 sec efforts it was perfectly clear to me there was no point to continue. My neck was hardly any better the 7th. A little better the 8th. It was far from perfect the 9th either, but I just decided; Let’s do it! No Primers, no mental prep, just do it!
NM: Almost unclipped, did not feel 100% comfortable with the gears, but managed to put in a good effort. 1418 W (+97 W, +7.4%)
MAP: Set a pace aiming for 5% increase (+22 W), assumed to be a realistic target. Unfortunately had signal failure with power surge 2 min into the MAP, which knocked me out of rythm and it took some time settling back at the same power and cadence. 450 W (“only” +17 W, +3.9%)
FTP: Aimed for approx. 7% increase (+24 W). Here too I experienced a signal failure with power surge 2-3 min in, which knocked me off track. It felt like forever, but managed to more or less keep it up throughout. 348 W (+17 W, 5.1%)
AC: The single worst minute of FF. Just went for it standing, sat down for a bit, and then got back up trying to squeeze out the last drop. 610 W (+42 W, 7.4%)
Continue as Time Triallist with sustained strength, and sustained effort weakness.
A little disappointed with FTP and MAP, but still feel I am on track for my goal.
What comes next?
Yesterday I started the Advanced Time Trial plan. I realize it might not be realistic to complete the full length of the weekend rides, but aim to cover the efforts and cut back on the extra volume if strapped for time. The Intermediate plan with shorter weekend rides was considered, but I think I need the 3:1 ratio of the Advanced plan to get me to where I want to be. My experience from the ToS Advanced prep plan was that my body seems to handle the 3:1 ratio quite well too, making it a no-brainer.
In addition I am both working on my TT position. Focus until now has been on spending time in position nad keeping my head down. Did entire race part of Team Scream in TT position the other day (in level mode), quite pleased with that. During today’s workout I experimented with different positions in the saddle, when it suddenly came clear to me that I should shift my position forward. I tried moving and tilting my saddle forward a little and the position felt both more comfortable and efficient, enabling me to straighten my back some more. Next, I will try to raise the saddle to increase power to the pedals.
Equipment is also part of the equation. To facilitate a better position I have acquired a TT specific saddle (ISM Adamo), making it more comfy in TT. Recent position testing also indicates the aerobars are too short which means I need to get new handlebars (current is a one-piece handlebar with low flexibility; integrated stem, base bar, armrests, and bars)
When it is time to move the TT bike outside, I will change the drivetrain to reduce potential loss (current is old, I’d be surprised if several watts cannot be gained). Even bottom bracket bearings will be changed, as well as crankset changed from 175 mm arms to 170 mm arms. Aim to be testing waxed chain instead of lubed for less friction too. If I can find a cheap disc wheel I will maybe get that too, or maybe tro to rent or borrow one.
Summing up, if things go more or less according to plan, I may be able to really smash the TT Club Championships in early June (date yet to be decided).
I welcome any input on gains made, potential gains from plan selection, or other improvements to be made. Any of the coaches weighing in would be especially welcome.