Saturday, July 01, 2017

FasCat Tour Plan Stage 1

Not making promises, but going to try to complete the FasCat Tour de France plan that I designed. Not feeling to confident in succeeding after today. I was 8 minutes into my 20 minute TT (Field Test) and I was ready to quit and did for a minute. However I told myself to just do what you can and stop stressing, which I've had to tell many athletes before. Too many times its to easy to get caught up in numbers, not seeing what you want and just quit. It's tough for me to go from being able to ride / race at 300 + watts for over 5 hours, to just being able to skate by for 20 minutes. But what should I expect after not training for nearly a year. The FasCat Tour De France plan should be a great kickstart to getting back into it.

So I basically just got back to riding this month, with 4 rides a week. But each ride has nearly been ride as hard as you can, which is easy to do when you have no fitness. Then obviously this is going to lead to some fatigue going into the plan, a plan in which you should be fresh for. This is what happens with some athletes who come to you looking to get coaching with a goal only a few weeks ago. There isn't much you can do in a few weeks. You can't get faster in just weeks, only fatigued. So the earlier you can start a plan towards a goal the better.

But here I am and here I go. Todays workout file.

Didn't ride the field test at the 5% over, but feel I was pretty much on mFTP. WKO4 has been tracking my FTP pretty well since returning to riding and I feel it's pretty accurate. Be interesting to see how it is after this 3 weeks. Each of the last 4 weeks I have been feeling a bit better. However I still get caught up in the trap of trying to ride in my 'old' training as opposed to my 'current' training zones. It is always important to have and use the proper training zones so you can maximize each day. 

I rode out at the airport today. Actually found a nice section there that just so happened to be 14.5km (nearly same distance as Tour) and would take me 20 minutes without having to stop, or take any corners.

Planes taking off. At least something out here had some good power. 

20 days to go. 

Sunday, May 29, 2016

JJ's winning power file

Congratulations to FasCat athlete Jonathan Jacob, who won the Masters 35 – 39 National Road Race Championships.  Jonathan, JJ as he goes by, had a goal of winning Masters Nationals this winter and we set him up with a plan. His main focus is on the time trial as he is a former 30 – 34 national champion, but also can excel in road races. JJ used his strengths in time  trial training to set off on an epic solo move for over half the race and came in seconds ahead of the rest.
What does it take to win like this? Well for 1 hour and 39 minutes, JJ averaged 358 watts which for him is 5.04 w/kg! That was at 95% of his FTP.  His move started off with an attack. Now sprinting is not is strong suite. He hit 1,113 watts, which is his peak for the year, and held 572 watts for one minute. Then he settled into TT mode where he is right at home. For the next 16 minutes he held 385 watts, 5.4 w/kg to help open the gap. Then for the next 1 hour and 22 minutes he held 345 watts to hold off the field.
CTL/ATL/TSB = 93/101/+10
Masters Road Nationals Winning Power File Data
With all the time trial training we have been doing with threshold and sweet spot efforts, he was able to use that to his advantage. We knew he would not win in a sprint, so a breakaway was the only way. Typically you don’t try to go from so long solo, but when no one else goes with you, or can’t, you roll the dice. JJ is known for being able just ride hard for long periods of time, so anyone who has raced with him or ridden with him are not surprised.
Jonathan Jacob Winning Masters Nationals

Wednesday, May 25, 2016

A 40k for fun

Decided I wanted to do a 40k for fun. There is a monthly TT series held 15 miles down the road and I've always sort of wanted to do it. I typically do long sweet spot interval so thought a 40k falls right in line with that. I nearly did it last year Merckx style, but slept in instead.

This year I got it lined up a bit more and got a TT bike from the team to use two days before so know it was game on! I've raced as a pro for 8 years, but never once did a 40km time trial. I did one as a junior / u23 after already doing a 20km and just missed out on going under an hour.

Speaking of junior racing, this race started nice and early, just like those early days of racing. Had to get up well before the sun and watched the sun rise as I was registering. Heck the race was finished before the family even got up that Sunday morning!

The race went pretty well. I had an idea of what my FTP was and the power I wanted to hold. However without doing an actual FTP test I wasn't quite sure. Turns out I was a bit off. Luckily I rode off of feel a bit more as I was able to put out more power than I would have thought. Just had a really good day. It was hard, but never felt in the box. I was able to keep it nice and consistent through out the whole effort.

I ended up winning the TT, first time winning a TT since being U23, and also went under an hour. Since it was my first officially sub hour 40km TT I had to take the T-shirt. I also got a nice shiny medal. Madelyn loves trophies and I gave it to her after her Kindy 500 box car race. She was excited about that!

Madelyn in her race. She's number 63.