Month
| Feb-12 | 2012 | 25wk Target |
---|---|---|---|
Training Hrs
| 32:01 | 65:21 | 229:00 |
Kms
| 335.5 | 736.1 | 4,000 |
TSS/wk
| 612 | 655 | 800 |
Weightloss
| 7.2 lbs | 19.6 lbs | 47.0 lbs |
Weightloss...
And it was going so well... Having lost 7.8 lbs over the first three weeks of Feb it was all looking good, until I had a blip and put on 0.6 lbs last week. Not a huge amount to put on, but with a targeted loss of 2lbs for the week, it is a 2.6 lb swing. I had targeted to lose 9 lbs in Feb and lost 7.2; and to date that works out at a loss of 19.6 lbs (versus a target of 21 lbs). Good but no cigar... I hope to make up this deficit over the next month-or-so.
Training...
A pleasing 32hrs for Feb. Bang on target (8hrs/wk) and this includes a fortnight of snow where riding outside was not really feasible. Cumulative of 65hrs for Jan/Feb - which is 10+hrs better than my prevous early season 2 month high. Once again I am feeling fitter & stronger on the bike, and am going to raise my notional FTP for next week (on the basis of ride/review/test of my CP/FTP).
FTP Review...
A fortnight ago, I did a test over my Test Route [A 12k climb from Ripley, via Horsley, up Greendene that takes (me) approx 30mins]. I had used this course as the basis for my opening FTP for January (235), subsequently upped to 245 for Feb (based upon ride data). From that ride, 20-min power was 276w, 30-min power was 265w and using the CP curve my CP60 is 266w. Taking all of these into accounts I am raising my FTP to 260 from next week - which should mean that my TrainerRoad turbo sessions get a little harder... Oh joy!
Power-to-weight ratio...
I started this programme with a poor power-to-weight ratio. Largely as a result of having a lack of power, and weight in abundance! The aim over the 25wks build up to the Transalp is to get myself into the shape where I having a lack of weight & power in abundance... On the first of Jan my FTP of 235w, so a mass of 97.5kg equated to 2.4w/kg. This has now increased to 2.9w/kg (260w/88.6kg). I read in some blog or forum post (which practically makes it official) that 4w/kg should be sufficient to be in with a shout at making the top quartile at the Transalp. Ordinarily I would say that increasing power-to-weight by 67% in 25wks would be an uphill task. But given that both my power & weight have so much potential for improvement I reckon it may just be doable. To get to 4w/kg I estimate that I need to drop my weight from 97.5 to 76.2kg (22% loss) and lift my power from 235 to 305w (30%).
Next month...
More of the same. Target is to lose 1.8lbs/wk and do 9+hrs training. And do another FTP test further quantify training gains - In fact, I will look to do these monthly.
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