Race The Training Thread

OreoCookie

Maximum Pace
Dec 2, 2017
759
477
93
42
@andywood
Congratulations on your win, it‘s impressive to see how competitive you are.

Cheers for the text version. I hate Facebook and never go on there so it’s good to be able to read your reports again 👍🏻
Seconded. My ad blockers block all Facebook content to make it harder for the data kraken to hover up my browser history. You should post more stuff directly here without relying on Facebook.
 

andywood

Maximum Pace
Apr 8, 2008
2,043
1,746
133
Niigata
@andywood
Congratulations on your win, it‘s impressive to see how competitive you are.


Seconded. My ad blockers block all Facebook content to make it harder for the data kraken to hover up my browser history. You should post more stuff directly here without relying on Facebook.
Thanks. Not competitive to the extent that I don't enjoy it. Never turn a pedal stroke if you don't enjoy it.

Sorry I thought the facebook link pasted everything into here. That's how I see it. But that must be because I have a facebook account😅

I'll copy the text in from next time.

In the meantime, last week's training blog!

Cheers, Andy

「back in japan」

back in japan for a week now

>>training

wednesday: rest
thursday: road
friday: cyclocross
saturday: road
sunday: track TT (race)
monday: TT
tuesday: TT
wednesday: rest

it took a few days to get back into training

a few events of note

・1. I took my uk souvenirs to the bike shop and...

came out with a cyclocross bike!

・2. on sunday I rode my TT bike for the first time in 7 weeks...

and won the one mile club spirits TT on the track!

with no specific training

I was surprised to be seven seconds quicker than the same race last year

and four seconds quicker than last year's niigata 1 mile TT

>> schedule

・this year's niigata one mile TT is this saturday

・september 22nd is the kashiwazaki TT and HC

・october 27th is the japan masters TT championships

・november 9th is iiyama cyclocross

・november 23rd is nobeyama cyclocross

>>focus

after 7 weeks of just riding my bike I feel motivated once more

I hope cyclocross will help me improve my technique for the TT and road racing

back on track!

here we go!

 

stu_kawagoe

Maximum Pace
Jun 23, 2018
594
580
123
I did 1,099km on the bike in August. Plenty of climbing in that and my fitness is definitely coming back. I won't be able to keep that level up now I'm back to work tomorrow, but I'll try to do at least a couple of rides a week and make up the rest with cross training (swimming and running).

Best of luck with your September goals!
 

baribari

Maximum Pace
May 28, 2010
833
361
83
Fukushima
I took my next ramp test two days in advance, since I have been doing some carb loading recently (and gained two kilograms back) and didn't have any other workouts on the schedule.

Although I felt TWICE as strong at threshold and just above as I did without carbs, I didn't quite dig deep enough and lost another two watts. OTOH, I suspect my FTP probably is actually higher than it was last time I did the test. Or at least my sustainable 20-30 minute power is probably higher.
 

OreoCookie

Maximum Pace
Dec 2, 2017
759
477
93
42
Although I felt TWICE as strong at threshold and just above as I did without carbs, I didn't quite dig deep enough and lost another two watts. OTOH, I suspect my FTP probably is actually higher than it was last time I did the test. Or at least my sustainable 20-30 minute power is probably higher.
I still haven't mastered the art of FTP tests, and I consistently underperform. If you can manage workouts at a certain level, I'd just adjust the difficulty accordingly.
 

baribari

Maximum Pace
May 28, 2010
833
361
83
Fukushima
I still haven't mastered the art of FTP tests, and I consistently underperform. If you can manage workouts at a certain level, I'd just adjust the difficulty accordingly.
I might try it again in a few days, since it's a pretty good workout in and of itself.

I started breathing through my nose more recently based on a video I saw about nose breathing. I found that I could breathe through my nose up until around the FTP level. Which is not surprisingly, since LT correlates with VT2. Supposedly nose breathing dilates the airways, which may have increased my comfort at Z4-Z5.

I still wasn't breathing as hard as I could at the end, since I find that this quickly increases my overall RPE even though it makes it easier on the legs. I probably need to train my breathing muscles more. Might need an inhaler...haha. Or I might need to just HTFU.
 
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baribari

Maximum Pace
May 28, 2010
833
361
83
Fukushima
It is just way too hot for September.

I tried to climb Bandai Gold Line so I could check out the venue of the Urabandai Sky Valley Hill Climb, but decided better of it just two kilometers from the top (out of 11.5). After resting for a few hours I decided to put on my skin suit and go tackle a flat Strava segment but my heart rate and RPE was too high by the time I actually got there (it's several kilos uphill) and I bailed.

I could definitely feel the difference the skinsuit makes going downhill. I would have probably got the downhill KOM if it wasn't for the rush hour traffic that caught me in the last few hundred meters (so I flagged the segment as it is ridiculously dangerous).
 
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andywood

Maximum Pace
Apr 8, 2008
2,043
1,746
133
Niigata
What's with all this hot weather!?

Maybe it will calm down as the typhoon passes through tomorrow?

A fun week of training for me.

The usual blog link and cut and paste below.

Cheers, Andy.


「the essential mix」

last week's training blog

last week was a real mix of training

3 bikes to choose from

rain for a few days
then 35 degrees sunshine

after saturday's TT on the track

I did 3 days offroad on the CX bike
sunday, monday & tuesday

on wednesday I did a tempo volume ride on the road bike with Yamada san (110km)

on thursday I hit the gym and set up a course for the japan masters TT in october

on friday I did some TT race simulation on that course

on saturday I tested new CX pedals, cleats and shoes on the yoneyama rindo

like mount fuji, I'll only climb it once!

sunday was another volume ride on the road bike (120km)

really enjoying a mix of training as we approach autumn

here we go!
 

stu_kawagoe

Maximum Pace
Jun 23, 2018
594
580
123
Here's mine for the week:
Monday - about 34km on the river paths with a few 45 second hard efforts
Friday - about 72km and two climbs (mix of seated and standing, moderate effort)
Sunday - about 72km and three climbs (all seated, easy effort)

Looking forward to getting in some decent training again next week!
 

OreoCookie

Maximum Pace
Dec 2, 2017
759
477
93
42
I had “preponed” my rest week: two weeks ago, I felt mentally fatigued, where I couldn't finish a hard workout even though I wasn't physically at my limit. So I had a few relaxing workouts with the exception of yesterday, where it was far too beautiful not to go for a long ride. Plus, I had some good will coins to spend with my wife, so she let me go on a long ride while she watched our daughter. So I did 120 km with 2,300 m of elevation, which was nice, and got 3 Top Tens on Strava segments — including a 4th place on a downhill segment (with 2 seconds separating me from 2nd place). I usually don't go for downhill KOMs, though. Since I have a hill climb race coming up (20.8 km, 1,300 m of elevation), I opted for long climbs to see what kind of pace I could hold. On one very long piece I averaged 290 W over 51 minutes (94 % of my FTP of 308 W), so I feel quite prepared.

The only thing I am concerned about is pacing the hill climb without a bike computer: I do all of it by feel, but I know that it is very easy in the beginning of a race to forget about the pain and start with VO2max while feeling great — only to be punished later. (If I am by myself, that's not a problem.)
 
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andywood

Maximum Pace
Apr 8, 2008
2,043
1,746
133
Niigata
I'll do the Japan Masters TT in October on Oshima Island off the Izu Peninsula.

At 20km it's the longest TT I've tried so far.

Pacing becomes more important.

I wrote a blog about it.

Link and cut and paste below.

Cheers, Andy



DSC_3930.JPG

「japan masters TT training」

the last target race of the season is the japan masters TT in october

a 20km TT on oshima island

last week I made a course to simulate the TT

20km out, back, out & back

with a short steep climb before the turn x 2

basically the brutal samizu TT twice!

most TTs in japan are 10km
or 13 to 15 minutes effort

niseko was 13km
or 20 minutes effort

the masters TT at 20km
will be 25 to 30 minutes effort

how to pace it?

a 10km TT is pretty much flat out

20km will need more of a pacing strategy

on friday I aimed to set a 40kph bench mark

the strategy was to build up slowly

stay below LTHR for the first half

a target cadence above 80rpm to keep the legs until the end

LTHR pace for the second half

and a strong finish

・friday 28:56, 39.9kph, 171HR, 267W

today I tried to aim for 40.5kph

the HR is not as responsive after yesterday's long ride

good pacing though

・monday 28:37, 40.4kph, 158HR, 283W

I think it's important to chip off the time gradually

and get a good feel of how to pace the 20km TT effort over the coming weeks

7 weeks to play with

here we go!
 

andywood

Maximum Pace
Apr 8, 2008
2,043
1,746
133
Niigata
Another week, another training blog.

The temperatures dropped from low 30s to mid 20s this week.

Make the most of the cycling weather!

Link and cut and paste below.

Cheers, Andy


「consistency, progress, dedication」

last week's training blog

on monday and tuesday I did two race pace efforts on the JPNm TT course

the time, speed, power, heart rate, cadence
almost identical both times

・monday TT 28:37 (plus gym)
・tuesday TT 28:38

「consistency」

in the evening I get the mail

"your KOM has been beaten by 35 seconds"

・Yamada san 28:02

probably his first serious ride on the TT bike!?

I've got the brains!
he's got the legs!
he's only going to get faster!

「progress」

I need progress too

it's 3 years since we were battling it out for daily KOM exchanges on the local climbs

in the summer of 2016
I was getting ready for niseko and then australia

in the autumn of 2019
we are getting ready for the japan masters TT on oshima island

if we can get a good TT KOM battle going
we will both make progress

I take a couple of days off the TT bike

・wednesday CX off road
・thursday gym

and try to beat his time on friday

he did 41.2kph

I aim for 42kph

a few cars get in the way

but 41.6 kph and sub 28 minutes raises the bar a little

"you've got mail!"

・friday TT 27:48 (plus 120km long ride)

a long ride after the TT

as the temperature drops into the mid 20s

it's the best time to be on your bike in japan

on saturday morning
I resist the urge to ride outside again
and hit the gym

「dedication」

"that's what you need!"

another long ride planned tomorrow

with consistency, progress and dedication
I'm hoping for a good finish to the racing season

here we go!
 
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