Goals Galore, v2.008

PaulMD

0.) Now it's 70.7kg for the last 3 days. In june I want to weight 69kg instead of 70.0 kg.

1.) estimated FTP is now 285 watt @ 70.7kg. 30 watts to go. Ouch. Or 25 watts when I weight 69 kg... But estimate is from riding indoors. I don't know my outdoor/indoor ratio because I improved my indoor riding facilities (two big fans and a heavy flywheel) this winter.

2.) I don't know but this goal is also going to be difficult. In May I will do 3 timetrials of approx 20minutes so then I know more.

3.) Got injured during the winter with running and stopped.

4.) Done that easily Did 10x85kg. I now stopped lifting weight every week. I will try to maintain it and will do some two week lifting blocks true the summer.

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My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg
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PaulMD

0.) Check, it's now 67.5kg
1.) Check, FTP 318 watt @ 67.5 kg (4.7w/kg)
2.) Will try after La Marmotte to do some 20-30min timetrials
3.) Was already a failure and no goal anymore.
4.) Already done

New season goal is now 6w/kg for 5 minutes and 5w/kg for 30 minutes!!

So new goals or goals I still have to reach:
1.) 20MP @ 350 watts @ 67kg (5.2w/kg)
2.) 5MP @ 402 watts @ 67 kg (6.0w/kg)
3.) 30MP @ 335 watts @ 67 kg (5.0w/kg)

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My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg
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strader

That's a huge improvement Paul! What have your training weeks been looking like? What about you current CTL?

PaulMD

Sometimes I think my powermeter is defective because I can't believe my own improvements. Next week I will ride with my other powertap wheel to check if I can do it with that meter also

After my 60 minute L4 training my CTL was 82.4 and my ATL was 102. For more details I have added a picture of my PMC to this post.

My trainings plan is dictated by my legs. Last weeks they are always painful. I tried some easy days but the strange sensation in my legs didn't become less. So I just started hammering in training again, after a couple of easy days. After a good warm-up the pain does not limit my performance (I can't explain it).

My trainings week looks like, or this is what I want that it looks like:
Monday: off
Tuesday: L4: 2x20@100%
Wednesday: L3: 1h40m @ 80-85%
Thursday: L4: 2x30@95%
Friday: off
Saturday: sometimes 2h L2 with my girlfriend, sometimes 2-3h L3
Sunday: I try to do I a little bit longer than on Saturday: L2-L3 depends on how I feel.

But it changes every week, I have nothing on paper and my plans can change during warmup . Two weeks ago I planned a L5 training on Tuesday because my legs were not really bad. But I destroyed myself in the second 5 minute interval but had a very nice PR for my 4 minute power: 402 watts. I will try to do a real L5 training this Tuesday. So most of my rides are L2-L3 but in those rides I can't help myself to hammer 10-12minutes @ L4 at 3/4 of the ride when my legs feel better. I sometimes plan a L5 training (very rare, done 3 of them this spring).
I plan to do 2 rest days a week on Monday and Friday. But now La Marmotte is within 3 weeks I changed my off days to recovery rides of 60 minutes.

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__________________
My latest power profile: 5SP: 16.3w/kg | 1MP: 7.7w/kg | 5MP 5.8w/kg | FTP 4.7w/kg
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swampy1970

It sounds like the La Marmotte ride should be easier for you that you may have anticipated - but just remember to take it pretty easy until the Galibier.

strader

Your gains are not suprising considering you've gone from a CTL of under 40 to over 80 in the last few months. When I first started training seriously with a Kurt Kinetic trainer it seemed like I was putting out a PB every 2 weeks.

jsirabella

CTL does make a difference but if you do not work on the higher end stuff you will not see the PBs IMHO. I have a ton of CTL right nowdoing alot of SST work and riding everyday but I feel now I am ready for the 5x5 and 3x10 higher end number to push up the FTP.

I have attached my PMC....Do not get me wrong the push method has worked very well for me but I think now it is time for some pulling.

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Alex Simmons

On the trainer, on the way.....

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Felt_Rider

This would probably be the only time that I could ride and hang with you.
A couple more weeks of you being back on the bike and I wouldn't be able.

Good to hear that you are back in action.

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Alex Simmons

I doubt it. I am 25kg over race weight.....

Sorting out the bike leg attachment next week so I can clip into a pedal instead of plonking the "foot" on a flat bed pedal. No pulling through, scrape the mud off, pedalling in circles rubbish for this guy It's just push down as I can.

Not sure how long before I make an outdoor venture. I think I'd want to graduate to a slightly longer left crank first.

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jock.c

Good to see you're back on the bike Alex.

Now that you've started you might as well keep going. The enthusiasm will feed on the results and the weight loss will just happen so long as you stick at it.

Looking forward to racing the Points Man again

Sillyoldtwit

There you go Alex!!

Your efforts considering all the factors, makes my effort in the Killing me thread pale into insignificance.

Why don't you start a thread along the lines of "I'm back" or words to that effect. Another possibility would be for you to match your progress against mine in the Killing me thread, that is, weight reduction + phenomenal power increase to show people how it really should be done.

Keep up the good work Alex. Tyson

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Alex Simmons

What I do in no way dimishes anyone else's effort. I'm just a bike rider like the rest of us.

I already do post my progress via my blog but can always toss in another channel via killing me.

What I'm doing now is really what I call preparing to train. Apart from getting the body ready (I want to build up to an hour on the bike at 150W), I have some technical matters to address to enable training to commence in earnest:

- finish off the bike leg attachment (the socket clamp I should get on Monday, which will complete that item)

- have that properly fitted (just think, I can have a leg any length I like - just takes a bit of pipe and a hacksaw!)

- deal with the issue of graduating to longer crank on the left side. At the moment the left crank is only 100mm due to knee flexion limitations but I feel like that is a little better already and I could add say 20-25mm to that soon (need to have cranks made that short)

- get the ergo set up at my home. I am going to take over that prototype unit I posted a while back, with that big mean mother of a flywheel. The SRM will go onto that. The powertaps remain on the road bikes. I have a track SRM ready for the track bike and a spare PT fixed wheel which might end up on a fixed gear bike since I have nice a spare fixie frame gathering dust.

I hope to do my first ride outside some time in the next month or so, we'll see.

Then maybe a spin on the track in 5-6 weeks.

In 2009 I am eyeing off:
State (Mar) & National (Apr) Masters Track Championships
World Masters Games (Sep)
World Masters Track Championships (Oct)

but that's for Goals Galore v2.009
It's a bit early for that thread.

Once I'm ready to train as I put it, then the coach uses the super coach Mr Ric Stern to worry about his training so I can focus on execution.

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Sillyoldtwit

Not true! You are grossly underestimating your determination. Many people given your situation would hang up their pedals and bury themselves in self pity.

I know you will be back and how! Tyson

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