NordicElf Posted January 25, 2016 Posted January 25, 2016 I've been training pretty consistently since August. I've done just less than 5000km since middle of September when I got my new bike. I've only just started doing interval training, most of the above has been base. I'm doing hill repeats, 1,2km hill, 5% gradient, I've got up to 8 repeats, tmorrow I plan on doing 10. Tuesday and Thursday mornings. Strava has my last 4 weeks at an average of 324km and 13h18m per week. Yesterday I was riding with a fast group. We averaged 30km/h for 115km but they had to stop for me and one rider behind me. So they would have been faster, I usually only average 24km/h odd in the Cradle on my own. So I got left behind on a long slightly downhill section. I didn't see what speed we were going but my cadence was at about 80, I wasn't in my heaviest gear and I just couldn't make myself go faster and stay with the group. I also get dropped on the longer uphill drags. Short steep stuff, I'm usually ok, as long as it's not too long. What is my weakness? Is it power? I did an FTP around September it was 135w and my power to weight is 2,37 w/kg Any ideas on where and how I can improve.
Patchelicious Posted January 25, 2016 Posted January 25, 2016 Maybe you are over trained, at 14hours a week you are training more than most Vets. Can you maybe post a pic of your fitness/fatigue graph?Also, maybe post a break down of your average week program. Losing weight is one of the easiest ways to speed up, and its faster than power training.
NordicElf Posted January 25, 2016 Author Posted January 25, 2016 Maybe you are over trained, at 14hours a week you are training more than most Vets. Can you maybe post a pic of your fitness/fatigue graph?Also, maybe post a break down of your average week program. Losing weight is one of the easiest ways to speed up, and its faster than power training. I did peak at 18h30 over Christmas and it took me a few weeks to recover.I think it was too much. Feeling a bit better now. Arrggghhh this losing weight thing feels impossible. I'm hungry all the time. I dont have a fitness/fatigue graph but I do have all my data in garmin connect/strava. No power data. Last week:Monday: Core and stretching, Evening Easy hour indoor trainer 65-70% heart rate max Tuesday: 6 x hill repeats (1:17 with warm up and cool down)Wednesday: rain in the morning, 90 mins on indoor trainer 70% hrThursday: 8 x hill repeats , evening 45mins - really tired legsFriday: core and stretching, rest daySaturday: 107km Cradle Sunday: group ride 115km Average before that:Monday: core and stretching, recovery hourTuesday: 1 hour in the morning on the indoor trainer, 1 hour in the eveningWednesday: road ride with a friend 60-90 mins, evening 60mins easy indoor trainerthursday: 1 hour indoor trainer - would try do an evening ride but sometimes skipped it.Friday: core and stretching rest daySaturday: 4 - 5 hour rideSunday: 4 - 5 hour ride Probably been doing the above for about 2 months. Only started adding in intervals recently. I tried dong them on the indoor trainer (which is an old dumb one). In September I tried power classes at cycleZone but felt like it was too much for me and I went back to base.
Karman de Lange Posted January 25, 2016 Posted January 25, 2016 Did you manage to keep up with the group in begenning and only drop of at end, might be that you don't have your nutrition while riding sorted as yet? otherwise, have 1 week recovery week (basicly drop your training time by 50%, keep intensity up) and see how you feel
Patchelicious Posted January 25, 2016 Posted January 25, 2016 I did peak at 18h30 over Christmas and it took me a few weeks to recover.I think it was too much. Feeling a bit better now. Arrggghhh this losing weight thing feels impossible. I'm hungry all the time. I dont have a fitness/fatigue graph but I do have all my data in garmin connect/strava. No power data. Last week:Monday: Core and stretching, Evening Easy hour indoor trainer 65-70% heart rate max Tuesday: 6 x hill repeats (1:17 with warm up and cool down)Wednesday: rain in the morning, 90 mins on indoor trainer 70% hrThursday: 8 x hill repeats , evening 45mins - really tired legsFriday: core and stretching, rest daySaturday: 107km Cradle Sunday: group ride 115km Average before that:Monday: core and stretching, recovery hourTuesday: 1 hour in the morning on the indoor trainer, 1 hour in the eveningWednesday: road ride with a friend 60-90 mins, evening 60mins easy indoor trainerthursday: 1 hour indoor trainer - would try do an evening ride but sometimes skipped it.Friday: core and stretching rest daySaturday: 4 - 5 hour rideSunday: 4 - 5 hour ride Probably been doing the above for about 2 months. Only started adding in intervals recently. I tried dong them on the indoor trainer (which is an old dumb one). In September I tried power classes at cycleZone but felt like it was too much for me and I went back to base. Best thing would be to try and get as much data onto Strava/TP or something similar. I am no coach, but I would say that you are doing too much long stuff on the weekend.Maybe rather take Sunday off completely. Also no need to ride twice on some days. Recovery/rest is as important as training. When you do go long, make sure that you go easy, its not called Long SLOW Distance for nothing Most common mistake with people starting out with plans is that they do the easy stuff too hard and hard stuff too easy Quality over quantity is the name of the game.
jcza Posted January 25, 2016 Posted January 25, 2016 Your cadence is too low. Aim for 90-100. You clearly have the base but you need to do high intensity training. Hour of proper high intensity twice a week will get you right, the hour includes warm up and warm down. Make sure you taste blood in your mouth.
Spoke101 Posted January 25, 2016 Posted January 25, 2016 What is your current weight if you don't mine me asking?
Edition 507 Posted January 25, 2016 Posted January 25, 2016 You are probably over-trained. When do you rest?Remember, training does not make you stronger, it is recovery that makes you stronger!
Jakkals. Posted January 25, 2016 Posted January 25, 2016 I did peak at 18h30 over Christmas and it took me a few weeks to recover.I think it was too much. Feeling a bit better now. Arrggghhh this losing weight thing feels impossible. I'm hungry all the time. I dont have a fitness/fatigue graph but I do have all my data in garmin connect/strava. No power data. Last week:Monday: Core and stretching, Evening Easy hour indoor trainer 65-70% heart rate max Tuesday: 6 x hill repeats (1:17 with warm up and cool down)Wednesday: rain in the morning, 90 mins on indoor trainer 70% hrThursday: 8 x hill repeats , evening 45mins - really tired legsFriday: core and stretching, rest daySaturday: 107km Cradle Sunday: group ride 115km Average before that:Monday: core and stretching, recovery hourTuesday: 1 hour in the morning on the indoor trainer, 1 hour in the eveningWednesday: road ride with a friend 60-90 mins, evening 60mins easy indoor trainerthursday: 1 hour indoor trainer - would try do an evening ride but sometimes skipped it.Friday: core and stretching rest daySaturday: 4 - 5 hour rideSunday: 4 - 5 hour ride Probably been doing the above for about 2 months. Only started adding in intervals recently. I tried dong them on the indoor trainer (which is an old dumb one). In September I tried power classes at cycleZone but felt like it was too much for me and I went back to base. This is why you got dropped.I dont think you have an issue with power, you just aren't doing enough easy rides.Rather aim for 250km a week, don't over do it.
NordicElf Posted January 25, 2016 Author Posted January 25, 2016 Did you manage to keep up with the group in begenning and only drop of at end, might be that you don't have your nutrition while riding sorted as yet? otherwise, have 1 week recovery week (basicly drop your training time by 50%, keep intensity up) and see how you feel I usually eat on the hour and on Sunday I had an issue with my garmin and had to turn it off, I only had my 2nd bar at 2h30 and that little bar didn't touch sides, i was really hungry a bit later and scoffed another bar and I think I did ride better after that. by then they were putting us stragglers on the front to let us set the pace, so not actually sure how I was doing. I hadn't thought about it but maybe I was getting dropped in that nutrition fail time...
NordicElf Posted January 25, 2016 Author Posted January 25, 2016 What is your current weight if you don't mine me asking? My weight isn't going to help you... but my body fat is 26%(female), so could definitely shed a few kg's!
Eon du Plessis Posted January 25, 2016 Posted January 25, 2016 What is your current weight if you don't mine me asking?Based on her FTP and W/kg, she's around 57kg. Power simply needs to be pulled up. There's not that many kg left to lose while maintaining a healthy body fat % for a woman.
Patchelicious Posted January 25, 2016 Posted January 25, 2016 My weight isn't going to help you... but my body fat is 26%(female), so could definitely shed a few kg's! No, but lowering it will help you. Your weight does make a huge difference to the equation. Its power to weight, not power to body fat It will also help indicate how much you should eat on these rides.
Spoke101 Posted January 25, 2016 Posted January 25, 2016 My weight isn't going to help you... but my body fat is 26%(female), so could definitely shed a few kg's! Apologies for any offence with the weight question. As other have said, I thinks you have a good base to work off now so I would reduce the time and distance and increase the intensity. Work on your 20min - 20sec intervals. If you could please try answer these: How much climbing was on that 115km ride?What was your Avg HR before your Garmin played up?What was your HR when you were getting dropped?What were the weather conditions, wind, temp etc.?How much group riding do you do and how much time did you spend on the front?Did you do your test fatigued? Your FTP does seem quite low for the amount of training you doing, (Would you class yourself as a slight light weight rider)
Patchelicious Posted January 25, 2016 Posted January 25, 2016 Based on her FTP and W/kg, she's around 57kg. Power simply needs to be pulled up. There's not that many kg left to lose while maintaining a healthy body fat % for a woman.Agreed, but you cannot do hills/intervals at the intensity that promotes power increases if you are constantly in a fatigued state due to over training....
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