Wednesday, May 16, 2018

Training Tip Tuesday. Rome wasn't built in a day.

Decided to race this weekend at the Fat and Skinny Tire Festival in Warsaw, IN. It's a multiple event weekend with mountain bike racing, road racing, a fondo, ride to work ride and etc. I'll be sticking to the road side this time with a 3 mile TT Friday night, a 55 mile circuit race on Saturday and a criterium on Sunday.

A part of myself can't help but think about how
fun it would be to do multiple events. Well I could do the TT Friday, Saturday I could do the mountain bike or fondo in the morning, circuit race in the afternoon, short track Sunday and then the criterium.

But with only 5 weeks of training in I know what I can and can not do. That brings me to this training tip. Just as the old saying goes "Rome wasn't built in a day" you also can't build fitness in a day. Every natural instinct will have you ride as hard as you can each day, but that isn't the best way. I've even slightly failed at that. Doing Zwift races trying to tell myself I'll just sit in the B's or C's and do tempo while I end up doing an hour FTP test, or just doing some Jakerpacing aka 3hrs of sweet spot. Luckily for me life gets in the way and adds in a bit of unplanned rest. I'm also smart enough to know that I can't over rest the week of the race and know freshness at this point will be my friend.

To start back into training focus on aerobic building, especially advance aerobic training with tempo and sweet spot even more so for the athlete that is more time crunched. Your threshold will not be the same as it was before, so also a well timed FTP test once you have a few rides under your belt will be a good start.

>>> How to completely an FTP Test
>>> How to Sweet Spot 

Sweet spot workouts are pretty straight forward. Though you can as you progress you can start adding 15 - 30 second attacks at the start and finish of the intervals, cross into higher zones every couple of minutes or just do a 8 - 12 second burst ever couple of minutes to simulate race accelerations.

Example Sweet Spot Workout #1

Warm up well in zone 1 for 5 minutes and continue in zone 2 for 10 - 15 minutes. Then complete 3 x 12 minutes @ Sweet Spot (88-96% of FTP). Rest 6 minutes between zone 1/2. Then finish ride with 15 minutes zone 2 and cool down.

Example Sweet spot Workout #2

Warm up well in zone 1 for 5 minutes and continue in zone 2 for 10 - 15 minutes. Then complete 4 x 9 Sweet Spot Anaerobic Zone 6 Crisscross Intervals. Start each interval with 15 seconds Zone 6 (150% of FTP) settle into sweet spot (88-96% of FTP) for 4 minutes, back up to Zone 6 for 15 seconds, sweet spot for 4 minutes, then finish with 15 seconds Full Gas Sprint. Rest fro 4.5 minutes between each interval. Ride zone 2 for 30 minutes and cool down.

Most importantly just get on your bike, ride and have fun!

Breeze on