This Saturday it was time for the M&D 10 mile TT Series to re start after the recent bad weather. Transition coached riders Adam Darby and Darren Maironis produced excellent rides to take 1st and 2nd. Adam stopped the clock on 21.17 and Darren 21.31. In the process Adam took a hugh chunk of time off his all time 10 PB whilst securing his first ever open TT victory.
This weekend saw coached riders Philip Jones and Tom Rigby competing in the Border City Whs Cc (L&L Spoco) Tom stopped the clock on 44.51 to take the win, his second open victory of the season and break the course record.. Phil stopped the clock on 45.22 to take second place and in the process a 4 minute course PB.
Transition coached rider Mike Duckworth had a moment of inspiration and asked what we think about him attempting The High Rouleurs Society, The Journey. If successful Mike will be the first rider ever in Thailand to complete, The Journey.
What is The Journey ?
The High Rouleurs Society is overseen by HELLS 500, the same people who conjured up the Everesting concept. The Journey has three key rules: a 36 hour elapsed time limit, 400km minimum distance and 10,000m cumulative height gain! Sleep is allowed, so this ride is tactical.
On day one Mike rode for 13 hours, covered 226KM with 5605 meters of elevation.
Day two - Mike went from a +20 TSB to a -98 TSB in the space of one day. This deep deep dive in fatigue will make any riding on day two very hard. Mike rode for 11 hours, covered 185km with 4801 meters of elevation.
This gave Mike the following total.
Time - 24 hours and 14 minutes.
Distance - 411 KM
Elevation - 10,406 meters
hrTSS - 1716
What an achievement, such a gruelling task and to be the first rider in history to successfully complete the HRS, The Journey in Thailand. Mike we are so proud of you and over the moon you decided to embark on such a challenge. With a TSB of -147 go put you feet up and recover.
When people link from Training Peaks to WKO4 they instantly think that the software will spit out this perfect threshold figure. Unfortunately for the individual it doesn’t and they sit there feeling a bit perplexed.
The first reaction is a state of doubt, they doubt the software and attach a negative connection to it.
WKO4 was not created to set zones. You have a host of modelling metrics which help any athlete gain deeper insight in to their physiology. Now as a coach or self coached rider you need to look at your full spectrum of powers, what shape is my curve, what areas of the curve look a bit weak.
Now you use the sFTP to set your zones. This is your choice, so use your instinct and pop the number in. If you think your FTP is 300 but the modelled FTP says 267 pop 300 in and trust your gut.
Now in a better state of clarity go and perform a basic power profile over a 7-10 day period. You want to test,
Every time you’ve done a test take a look at the curve, analyse the metrics and see what’s happening. Once the power profile is done look at all your metrics and make the decision to either tweak your FTP or keep it the same.
Garbage in, garbage out.
This is the point in which you fully utilise the software. If you train the same, don’t test or stress specific aspects of the curve the model will be garbage, the data you feed it will be garbage. All of a sudden it will run away from you and you will be left sat there perplexed. Then the same pattern happens and boom you never open WKO4 again.
How do you combat this ?
Apply a progressive approach with your training, make sure each phase/block has a specific goal/aim. This way you can track and see if the training is having a desired effect. Finally when you start to feel/see adaptations either test critical power durations or use a more unstructured approach by testing low hanging points of the curve over a,
Short - 0-30 seconds
Medium - 30 seconds - 15 minutes
Long - 15 minutes - 90 minutes
Now the unstructured testing does not have to be maximal all the time so don’t think you have to go as hard as you can. Sometimes you may of just neglected a certain area of training so you may go and push a 90 min tempo effort. All of a sudden you have a good bit of data.
So if you are one of those people who have not opened the software for a while go and have a play and just relax/learn. If your mFTP just drops one day you’ve not just lost a boat load of fitness.
This weekend saw coached rider Christian Smith kick off the 2018 season. Christian was competing in round one of the National XC Mountain Bike Series. Racing in the sport category Christian powered around the course to take 2nd place and a brilliant National podium to start the year.
We are incredibly proud of christian. All at Transition Cycle Coaching are very excited to see him progress more throughout the season.
Transition Cycle Coaching. Online cycle coaching experts.