As mentioned in last blog, this training block was focused around recovery and getting the body use to training with the added gym sessions again so numbers right across the board are down with the exception of some power numbers on the bike.
This is from a FTP test I did three weeks ago where I got a 4min, 6min, 10min, 15min, 20min & a 30min best power out put.
Some note regarding my FTP & power to weight:
- My current FTP is 283 watts @ a 3.72 watts per kg,
- Last test I did was in February and results were 275 watts @ a 3.57 watts per kg
- Test prior to this was in May 2018 and it was 284 watts @ a 3.55 watts per kg
These results took me by surprise as I wasn’t expected to see such an increase with power to weight.
- Core = Swim, Bike, Run S&C
- Extras = Oxygen deprivation, Mobility, meditation and body maintenance (I do not count legs up in this)
So I keep track of hours I work, hours I sleep, I score my daily diet (as you can see it’s been shithouse), I score my daily drive (motivation) and I score and rank a number of funny little things.
Apart from my compliance rating that I have only just started playing around with in this training block, the rest isn’t new. I have been tracking some of these things now for years.
This chart below I rank the value to each session. For example in week four, you can see I completed one lower value ride in yellow. This ride was with my son and it was all at his level.
This is what I am scoring my shit off
I have only been collecting run power from October, here is the peak run power curve
Leg Spring Stiffness Chart
In a nutshell, the greater you can get your leg spring stiffness, the faster you can go at no extra oxygen cost meaning free speed.
This is my peak leg spring stiffness curve
Ability Table & Load Chart
Some other charts I look at are my ability table and more so below is my load chart for the past month.
Next Training Block
The main focus for the next four week training block is very much cycle focused as I will ride everyday through winter. I will do my best to maintain everything else but if I need to miss or cut a session, it will be anything apart from the bike.
At a glance, five rides per week will be on the road bike, one ride per week will be on my TT bike and one ride per week will be on a spin bike at the gym however I have given myself an option that one day a week I can swap the road bike for my mountain bike and hit the trails.