The old wisdom is you can only improve something you can measure. I had the opportunity to measure myself at the HULA ergometer lab last year. I got lot of fancy charts on lactates and CO2 levels, but the main recommendation was that I should be riding more light endurance training (under 135bpm) instead of constant Strava segment induced intervals.
The three key metrics were the following:
- Aerobic threshold (AeT) 130W 127bpm
- Anaerobic threshold (AnT/LT) 210W 170bpm
- VO2max 292W
Essentially the key take-away was that I can ride little over 200W for extended periods without worry as AnT translates to FTP pretty well. I was bit disappointed in the numbers, but it is good to know the baseline. Knowing you are going too easy or hard is important especially on longer hills or doing time trials. I don’t do much of either so it is more a question of pacing myself in right training zones. Continue reading
So 2016 was more or less the same than the years before. For 2017 I thought I would mix things up a little bit.
So to keep up there has to be plenty of off-season training in the spring and start on the road early. In addition I will try to ride plenty on the track (incl. Velorution) and fixed-gear crit (Hellsinki crit cup). Continue reading
It is new year again and this year I will become officially old. I will be turning 40 and become eligible for senior sports. The good thing about cycling is that you regularly see old geezers still managing to keep up with the bunch, show panache and even fight for the win. So there is still hope and I have no intention of giving up on my ever broadening plan of becoming a real cyclist one day. For this season I’m looking forward to overcoming strenuous physical challenges on newly built bikes. Continue reading
After the first three rides of the season it seems I have done something right during the winter. I did gain some weight, but riding on the road everything feels great. It seems I’m in a fairly good condition and most importantly performance just has not dropped as drastically as it did over the previous off-seasons. There are probably some good explanations for the way things panned out.
I never ended up running to work, but I kept commuting daily through the winter. I did some short runs before Christmas and some excellent weekend single-track rides on the snowy trails. Also I had ended the season late in Italy and now I have been able to start quite early. My asthma feels better as the roads have been cleaned up early. I may have also been in much better shape to start with. So it seems it was combination of things that did the trick.
Of course the great feeling may also just be the difference between a steel frame and carbon. Now we have had some bad weather (snow, sleet, rain – your pick) and I have missed some opportunities due to a flu. So I’m little unsure about my current shape after a two week hiatus from riding. I will also be very busy at work, renovating the new flat and there is a trip coming up next week so I really need put some miles in whenever the weather is warm and sunny like today.
If I just manage to find the time to it shouldn’t take too long to get back into shape. I’m starting to feel the pressure of VätternRundan already. Riding the 1000km recommended before mid-June is going to be tough.
It has slowly dawned on me 2015 I should not promise too much as far as cycling goes. With the new job and renovations at the apartment building there will be enough of other challenges. The only real goal is to enjoy myself outdoors and challenge myself on some epic adventures.
As far as mileage goes I don’t care, but I have to do 1000km before the trip to Sweden. Anyways I hope I get to ride twice a week and on the track a few times. Regular exercise is a good stress reliever after all. To mix things up some fixed-gear criterium races would be nice. In addition participating in some randonneur type events should be fairly easy to arrange. Continue reading
While the rest of the world is churning away their Festive 500 miles we are enjoying the best possible skiing weather. I don’t have cross-country skis, but a single-speed 29er will do the trick. Some warm drink and freshly baked donut at the half-way hut crowned the ride. Maybe there should be a Festive 50 for us up north?
My riding has improved season after season, but during the short Nordic summer you can only get so far. It is pretty apparent that hard work is required also off-season in order to accomplish results. In the end it is no use training hard for three months then slack off for six just to have to start building from scratch. I would like to take my cycling to another level, but I’m lacking both in physical endurance and power. Some steps need to be taken and this is my plan for the long dark winter.
The odd dry day.
Winter seems to have arrived and for the following five months cycling will be pretty much limited to commuting. It is a good time to look back on how the plans worked out this year. Some pretty audicious goals were set for the season and not all of the goals were reached. In the end what mattered the most got done. Continue reading
TdH sportive is getting closer and things are getting hectic. It has been quite rainy lately so on Sunday I was supposed to do my final preparation for the event. I have been feeling kind of tired so it was good to get the blood flowing. It turned out to be a good learning experience. Continue reading
My aim this month is to prepare myself mentally and physically for the TdH sportive taking place at the end of the month. My goal is to ride under four hours or at least give it my best shot. Since first 10km of the 143km distance is equalized reaching the target would require roughly a 37,5km/h for the rest of the ride. It is not impossible, but requires spotting a suitable paced group from the start and hanging on for dear life. Being able play my cards right is going to be crucial. This time I don’t want to waste energy leading the pack for extended periods or getting dropped due to boarding a group that is too fast for me.As part of the training I try to ride one fast short group ride a week. Local cycling club HePo arranges about 35km group ride every Wednesday and it is a perfect opportunity to up the ante. If all goes as planned I should be able to keep up with the group by the end of the month. This far I’ve been dropped twice and ended with average speed around the 35km/h mark both times. Sharp accents up the hills and sudden changes in pace have been the biggest challenge for me, but I have had to fight just to keep up on a non-technical descents. Anyways I hope this kind of interval training will harden me up and I will be able to keep up in a bigger group.