Wk02 Training: Hours: 9:40 (Target 10:00). Bike: 255km. TSS: 802.
Weight...
So, pre-Transalp weigh-in, and the final result is 12st 5.6. My aim for this last week had been to maintain my weight (i.e. no pre-event binges). However I am a couple of pounds down. This is welcome and not a worry as it has been on the card for a couple of weeks (mid-week weight has dipped here before). Overall I am pretty happy with where I have got to. On the 1st of Jan I was 15-4.8. Today I'm 12-5.6. That's 2 stone 13.2 pounds loss over 24 weeks (41.2 lbs or 18.7 kg). Sure is going to make one helluva difference up those mountains.
Training...
I have started my taper. It is testamount to the increase in hours over the last 6 months that 10 hours can be regarded as a reduced workload. However, within these hours I ensured a good mix of hard efforts (see FTP test below) and lighter 'work' to hopefully maintain fitness whilst allowing my freshness to build.
FTP...
So, with a little over a week to go it seemed like an ideal opportunity to test my FTP. As (1) Testing is Training, (2) I can check my progress (and hopefully get a mental boost/pack on back, and (3) Use the data to gauge/control efforts throughout Transalp. So a 20min warmup and then onto my Test route. Based upon my last test a month ago (avg 301watts) I decided to pace at 300w over the opening 12 mins where the incline is pretty small and then judge what I had left from there. At the right turn for Green Dene my average was 308w, just 8 minutes of pain to go. I could see the average rising slowly, and kept the intensity at max, even sprinting the last k as the climb false flats well before the end. Final wattage was 322, good for a 300w FTP methinks. This represents a 30% increase since start of year in watts. And a 50+ % increase in watts/kilo. Result.
| Date | Time | AvHR | Avg W | FTP W | W/Kg |
|---|---|---|---|---|---|
| 24-Sep | 29:49 | 165 | 235 | 225 | 2.4 |
| 18-Feb | 28:10 | 152 | 272 | 262 | 2.9 |
| 19-May | 24:34 | 162 | 301 | 289 | 3.6 |
| 13-Jun | 23:05 | 159 | 322 | 300 | 3.8 |
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