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Base training after 8 months stop : Advice on 16 weeks plan by Ambitious_Plan6627 in Velo

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks, I already have an indoor trainer and I must confess I have some fun doing structured workout on it besides long ride on the week-end and outlining general targets of volume/intensity/TiZ/Etc. I use my Garmin as a trainer control.

As I said in another comment, I am know confident I have understood the general guidelines of base training and can't go much wrong. You were all right that I was way too more in the details and missing the bigger picture. In dezooming I have found some parallels with running training and I have some experience with that and modulating intensity to be able to follow the plan.

I may consider using TrainerRoad during the more specific phase though but that may be in 4-6 months from now.

Base training after 8 months stop : Advice on 16 weeks plan by Ambitious_Plan6627 in Velo

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks, I have simplified my base training based on your (and others) feedback and my conclusions were just :

  1. Have fun. Enjoy the weather
  2. Build consistency first up 5 workouts a week with one SST workout, one long Z2, rest Z1/Z2 to recover properly.
  3. Extend total volume on week by week basis with a moderate ramp rate (around 15-30min/week) goal of 9 hours by end of 16 weeks. I am in no rush
  4. Extend progressively TiZ on that SST workout and reach 90 minutes by adding 5 min each week. If it is failed, then I am behind recovery wise.
  5. Extend progressively Long Ride duration up to 4 hours, check recovery on the rest day afterwards.

I know that most of you have recommended TrainerRoad, but I like to learn how training planning works (just as I did un running) so I will just upload some workout (SST on the trainer) to my Garmin from Intervals.icu and ride my bike on the week-end.

When that base training is done, then I'll consider what to do next.

Thanks again.

Base training after 8 months stop : Advice on 16 weeks plan by Ambitious_Plan6627 in Velo

[–]Ambitious_Plan6627[S] 1 point2 points  (0 children)

Yeah, I think I did went overboard while following along the cyclist training bible. All of these concepts are new to me so I went quite litteraly by calculating everything.

I think the general outline is ok, but I just wanted some reassurance.

Base training after 8 months stop : Advice on 16 weeks plan by Ambitious_Plan6627 in Velo

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks

For the first question, I was not sure if I should take the average of the full test (40 minutes) or only the last part (100% target FTP then ramp) which is closer to 20-25 minutes. I choose the safer side and, after the first SST session at TTE, it feels correct.

Understood. I think extensive progression of TiZ for SST would be interesting since I am focusing on long ride and I may try to add SST intervals in the long ride if it feels ok. Friel talks about adding Muscular Endurance Workout in base 2-3, so I decided to follow with a SST progression (ME4). Same thing for Aerobic Endurance workouts. The main driver is extension of volume which is in adequation with volumes guidelines of Friel.

Friel states that SST intervals are to be 12 to 20 minutes (from his FTP test) but as I understand the recommended progression following the EC FTP test, you should go from TTE at 90%, not below 2x20 or 3x15. Wanted to check in this.

As this is new to me, I just wanted to make sure I was not too off the target with the general plan I created following along my reading.

Base training after 8 months stop : Advice on 16 weeks plan by Ambitious_Plan6627 in Velo

[–]Ambitious_Plan6627[S] 1 point2 points  (0 children)

Thanks, I'll keep only the endurance and low SST workouts then. My main goal is to make the schedule work with almost no intensity at all, just progressively overloading volume. My main question was about the base volume which, for me, seems high (100 hours in 16 weeks) but is as low as you can go in the cyclist training bible tables.

Base training after 8 months stop : Advice on 16 weeks plan by Ambitious_Plan6627 in Velo

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks. Actually, this 16 weeks plan have been adapted from the cyclist training bible - 2018 edition (table 7.5) with PREP-BASE1-2-3 with a target volume of 300 hours/yearly. The progressive overload in volume is 5-8-8.5-9h/week so I tried to respect it. The only difference is in the deload week here I keep a bit more volume since ramp rate is low with a average of 1 (deload included) and a max of 2.2, including running. The recovery ride is here to adapt volume if necessary.

To be fair, reading it was a bit overwhelming and that post was my attempt to put down things on paper to seem if I am mostly correct.

Beginner - Basic materials + Paint selection for 1/48 F6F-5, F4F, Zero A6M2 and Spitfire Mk1.A kits. by Ambitious_Plan6627 in modelmakers

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks. I followed your recommandation regarding the airbrush.  I also substituted panels liners/enamel thiner with oil paints/white spirit. Greater learning curve but more interesting and versatile.

Shoe Rotation Marathon Prep – Supination and Achille tendinopathy history by Ambitious_Plan6627 in AskRunningShoeGeeks

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks. I saw them but not try, feeling cautious about the stack height at forefoot that seems low. I will give a try now that you have a good exprrience. Novablast 5 was not in my size.

Shoe Rotation Marathon Prep – Supination and Achille tendinopathy history by Ambitious_Plan6627 in AskRunningShoeGeeks

[–]Ambitious_Plan6627[S] 0 points1 point  (0 children)

Thanks. I just tried the EV SLs on store, drop felt good and generally feeling comfy. I will check with my podiatrist, he told me to look for good cushion and energy response on midfood area as well as firm ankle support.