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I saw a post below asking the same thing!!!! I apologise! PRs this weekend and still on base training!! Great job!
Progress update.
All good thanks Lynda, five weeks in your Base Plan is brilliant and I highly recommend it to others browsing this forum.
I have now fully recovered from the Op and can train 100% . Its amazing how much better i feel doing the strength and core training again after a forced absence. It realigns me!!
Happy Festive week to you and your athletes.Graham
Thanks Lynda,
The plans are fab.
FTP now 315.
+ 30 clicks over the Covid lockdown period, proving quality and consistency works.thanks Lynda,
Have sent an email to you.
Good luck to the teams preps.
A great location for the Event.
I did say to myself that I will not do this one next year esp at 170km and a big climb ,but now I am reconsidering……. riding bikes is brilliant!!Thanks.
On the road, terrain dictates a lot of the time, but on the turbo, there is an option if the legs are working!!Hi Lynda
For my L5 efforts should I concentrate on pedalling efficiently at ideal rpm or go out of my comfort zone and practise lower rpm for hill climbing?
Or faster rpm out of comfort zone again?
Or mix it up a bit?
On turbo I find 85 to 90 is my sweet spot.
I can grind on a hill outside , but noticeable less comfortable/efficient doing this for a while indoors.
Advice welcome.Moving time last time was 13 hours, I was fairly cautious , and made sure I finished, not knowing how tough he route was, I do now!!
Tended to spin up the hills to avoid blowing up.5 weeks after this event I have a local 7 hour Endurance , Mtb multi lap event, one big climb (40 mins mins) , with some punchy gradients included, followed by a 20 min descent. this is high priority too! (complete as many laps as possible).
I was hoping to improve my sustained Power and not neglect harder mtb type efforts too!
Knocking an hour off would be an achievement for the Gravel event, and I would possibly just finish in daylight!! i.e an extra 1mphMain thing is to keep to my schedule , and be ready for both.
Missed it last year due to opening a new business( Mtb Accommodation) , I would not have been “fresh” on the start line.It is a tough event and just finishing is pretty satisfying.
For the Mtb event if I could gain a lap on prev events , it would move me well up the Leader Board for my Age Group, possible a contender. So aim is to have bottle handed up this time, feed and feed completey on the move, which should gain 15mins ,a fast start to avoid bottle neck (10/15 mins) and possibly another 30 mins from being fitter!!
The goal is for recovery and was hopefully achieving what you recommend but in a shower environment.
Thanks.
Practice really makes a difference, from a running background it felt alien to start with.Next one of your plans stated now for more speed!
Any thoughts on multi vitamins, now my intensity will be rising as a nutrition back up.. i.e which brands do you recommend .Can email me if u wish.
Thanks
GrahamThanks Lynda,
I knew really, but wanted to support a local Event, the coach knows best!I will do my own shorter ride in full race kit set up.
On a seperate note I have been surprised how much the strength and esp. the core training has improved my lack of fatigue on the long rides and comfort i.e back and shoulder aches etc the day after and during the ride almost non existent, the program works! I did not do enough core stuff last season.
Thanks.Mark,
Hows your training going? I am also doing the event.
I am not sure what bike to use, due to the climbing involved. I was going to use my cx bike and lower the gearing, but having thought about it I might just strip down my Touring Bike. MTb would be perfect for the descents! Shame I still ride a 26 er!
I find the LW plans very good
