Third test

Carried out my third test yesterday after a day of rest following the Strava challenge.

Weight had dropped significantly, a loss of 1.7kg since the last, under 70kg for the first time in a long time.

Legs felt OK if slightly tired, mentally I was a bit underprepared though and expected test to be hard. In fact it went well,first 10 was 331W. Flagged a bit towards the end but think it was mainly due to head not legs. 


Results of the test were:
Bike used: Wattbike
Position:    Upright
Weight> >>>>>>69.5kg
20 min power>> 327W
FTP power >>> 311W
w/kg >>>>>>>> 4.47 
Avg HR 164bpm
Max HR 169bpm
Last 17 min drift 5.05%


So a pretty significant improvement since the last test, much less weight and power up. Interestingly HR was lowest yet, under 170.May be due to fatigue, may be a sign of being fitter. Time will tell

Strava challenge

Strava is something that didn't exist when I was last riding. I've signed up for it and can see how it can become quite addictive, with the possibility to record every ride comparing your PBs with those of others. 

There are also challenges and I just completed my first one. It was to do 574 miles in a couple of weeks, but I decided to up the effort a bit and try it in 5 days.

It proved a useful opportunity to work on my TT bike, burn off some fat and get used to some LSD (long steady distance). It worked well on all fronts. I was especially pleased to see how easy it was to keep up a steady 20mph. I'll probably have another go at a 12 next year. 

I was the first to finish and I have to admit a frisson of pride seeing my name number 1 out of 13000+ riders. 

Second test

Second test yesterday. Much better than first. Lost a couple of kg, the bloat of a week off, so just focussed on good form during the 20.

Went well, solid steady session with very flat HR. 

Now the hard work starts. 

Results of the test were:
Bike used: Wattbike
Position:    Upright
Weight> >>>>>>71.2kg
20 min power>> 321W
FTP power >>> 305W
w/kg >>>>>>>> 4.28  
Avg HR 168bpm
Max HR 172bpm
Last 17 min drift 2.12%

5@55 First test

I carried out the first test as the first session after a week off the bike helping out at LEL and exploring Silloth.

As a methodology I used the routine described by Hunter Allen here . Plan is to repeat this and track progress. (Weight will simply be measured before the test)

The test gives a 20 minute figure which is reduced by 5% to give an FTP estimate. As time progresses I'll supplement this with some "real" 60 minute efforts to check and also carry out tests under different conditions on different equipment, as one thing of interest is to see how these affect power. Of particular interest is TT vs road bike, since my TT power is consistently lower by a substantial figure and I'd like to close/eliminate this gap.

Results of the test were:
Bike used: Wattbike
Position:    Upright
Weight> >>>>>>73.5kg
20 min power>> 320W
FTP power >>> 304W
w/kg >>>>>>>> 4.14  

So a way to go yet.  

(One thing of interest was that my HR was up compared to before I had a break. It peaked at 174 during the 5 minute warm up. Goes to show that depressed HR is an indicator of being tired even if you can still put out the power)

5@55

One thing that has been missing since I started training again is a goal of some sort.

Given what I have done in the past I'm not really that up to setting some sort of specific event related goal. That isn't to say that I won't do similar in future but reality is repeating something isn't really the same as doing it for the first time. And I'm not really that fussed about improving a few places in an event and for sure don't want that to be the be all and end all of a season.

So I have decided to try something a bit different. One thing that does keep me motivated is trying to set "power PBs". The gold standard of power is w/kg, this is the single best predictor of how someone will ride. For example, measured for FTP, 6 w/kg is a good tour rider, 6.5 w/kg is a tour winner. See here for more examples Power Profiles

I don't aspire to these heights but would like to set some sort of w/kg goal. This will require training well and shedding a bit more weight. It will also mean taking part in some events, both for training purposes and with the hope that it will help push me harder and improving PBs. 

As to the target. Well I will be 55 next year and it just so happens that 5w/kg is a pretty stretching FTP target.  

So my goal will be "5@55"> do a FTP effort at 5 w/kg some time during my 55th year.

This is around the top level for an amateur so will be a big ask. Still I will have plenty of time to try to achieve it and regardless it will keep me motivated and focussed.

Should be fun..